Celeb health

Tom Hardy Jiu Jitsu Inspired: Workout And Diet Plan

Tom Hardy workout

Tom Hardy is known for the alpha-male roles he’s played over the years, which has a lot to do with the way his body looks like it was carved out of stone. Hardy has put on weight for roles like Charles Bronson in Bronson and Bane in The Dark Knight Rises. He has also lost weight for roles like Tommy Conlon in Warrior. In this article, we’ll talk about Tom Hardy workout, diet, and the supplements he takes to help with his workouts:

Current Stats

  • Height: 5’10
  • Weight: 178 pounds
  • Age: 45 years
  • Date of birth: September 15, 1977
  • Birthplace: Hammersmith, London
  • Accolades: BAFTA Awards Winner, 2011

Workout Principles

Hardy did more pull-ups, press-ups, push-ups, and ab exercises to get into shape for the role of Charles Bronson. He needed to put on weight, so he mostly ate a lot of carbs and protein.

Also, read Tom Platz Workout Routine & Diet Plan.

Tom Hardy workout

Tom Hardy Workout Routine

In Hardy’s normal workout routine, he does a total of seven exercises. Hardy gets to rest on Saturday and Sunday, which is also important. Tom Hardy only trains with Patrick “P-Nut” Monroe, who has been his coach for a long time. Patrick believes in a training method he calls “signaling.” In this method, the body is trained up to four times a day in short bursts.

Here is what Tom Hardy does to workout:

Monday: Triceps and Chest

Hardy does 5 exercises in this routine. For each set, he does between 8 and 10 reps.

Here’s Tom Hardy’s chest and triceps routine:

1. Incline Dumbbell Chest Press (3 sets, 8 reps)

2. Barbell Bench Press (3 sets, 8 reps)

3. Low Cable Fly (4 sets, 8-10 reps)

4. Decline Skull Crusher (4 sets, 8-10 reps)

5. Dips (4 sets, 8-10 reps)

Tuesday: Lower Body

Tom works on his lower body on Tuesday. In his routine for his lower body, he does seven different exercises.

Here’s how Tom Hardy works out his lower body:

1. Barbell Squat (5 sets, 5 reps)

2. Barbell Deadlift (5 sets, 5 reps)

3. Dumbbell Step Ups (3 sets, 8-12 reps)

4. Dumbbell Lunge (3 sets, 8-12 reps)

5. Leg Press (3 sets, 15-20 reps)

Wednesday: Traps and Shoulders

On Wednesday, Hardy does a routine that focuses on major 5 exercises for his traps and shoulders. About 5 to 12 reps are done in each set.

Here’s what Tom Hardy does to work on his traps and shoulders:

1. Barbell Row (5 sets, 5 reps)

2. Barbell Shrug (5 sets, 5 reps)

3. Dumbbell Shoulder Press (5 sets, 5 reps)

4. Seated Dumbbell Shrug (4 sets, 12 reps)

5. Dumbbell Lateral Raise (4 sets, 12 reps)

Thursday: Back and Biceps

On Thursday, Tom does 4 exercises for his back and biceps. Each move is done for 3–5 sets and 5–15 repetitions.

Here’s how Tom Hardy works out his back and biceps:

1. Pull-ups with weights (5 sets, 5 reps)

2. Underhand Grip Lat Pulldown (3 sets, 12-15 reps)

3. Barbell Curl (3 sets, 12-15 reps)

4. Dumbbell Palms-Up Curl (3 sets, 12-15 reps)

Friday: Upper Focused

On Friday, he works out his upper body with six different exercises.

Here’s how Tom Hardy works out his upper body:

1. Bent Over Barbell Row (2 sets, 10-15 reps) & (2 sets, 5-8 reps)

2. Floor Press (two sets of 10-15 reps) & (2 sets, 5-8 reps)

3. Neutral Grip Pull Up (1 set, 10 reps) & (2 sets, until failure)

4. Push Press (1 set, 10 reps) & (2 sets, 5-8 reps)

5. Inverted Row (3 sets, 10 reps)

6. Plank (3 sets, 60 seconds)

Saturday and Sunday: Take a break

Hardy rests on both Saturday and Sunday. It’s his time to take it easy and let his body heal.

Tom Hardy Diet

Tom Hardy Diet

Hardy eats lean protein and complex carbs like chicken, fish, vegetables, and oats at 5 to 6 meals a day. This changed, though, when he had to put on a lot of weight to play Batman in The Dark Knight Rises. He ate a lot of carbs, milk, protein shakes, and other supplements as part of his diet.

Here is Tom Hardy’s diet:

Meal 1:

  • Veggie Omelet with 4 egg whites and 2 full eggs
  • 4 slices of Ezekiel toast and 2 tbsp. of honey
  • 1 cup of fruit salad

Meal 2:

  • 4oz of beef raised on grass
  • White rice, 1 cup
  • Green leafy vegetables

Meal 3:

  • Protein shake with 2 scoops of protein
  • 2 tablespoons of peanut butter
  • 1 banana

Meal 4:

  • 6 ounces of chicken breast
  • Brown rice, 1 cup
  • Green leafy vegetables

Meal 5:

  • 1 tuna pouch
  • 1 tablespoon of dressing or mayonnaise of your choice, 2 slices of whole grain bread
  • Lettuce, tomato, and other green foods

Meal 6:

  • 1 cup of cooked (dried) oats and 1/2 cup of blueberries
  • 1 tablespoon of chia seeds
  • Casein protein

Also, read Tom Cruise Workout Routine & Diet Plan.


The following supplements help Tom Hardy build muscle:

  • Pre-Workout
  • Whey Protein
  • Multivitamins
  • BCAA’s

Even though we don’t know what brand of supplements Tom Hardy takes, we can make some suggestions based on what he does take.


Everyone agrees that Tom Hardy is a great actor. Not only does he do a great job with the role, but he often changes his whole body, like when he played an MMA fighter in Warrior, Bane in Batman, and Hansome Bob in Rock’n’Rolla, where he wasn’t as big and strong.