Bane Workout Program – Get Stronger Than Your Favorite Superhero

I’ve been reading books of old,

The legends and the myths,

Achilles and his gold,

Hercules and his gifts,

Spider-Man’s control,

And Batman with his fists,

And clearly, I don’t see myself up on that list…

These seven lines are:

1. 100% plagiarised.
2. A masterwork by The Chainsmokers & Coldplay. 
3. The best article opening lines you have ever read.

Achilles, Hercules, Spider-Man, Superman, Flash all have superpowers, but Batman’s most reliable friends are his fists. Well, he has a shit ton of money too, but let us not consider that a superpower for the sake of this article. 

A superhero who thrives on his muscle power needs an arch-rival who is just as strong and physically intimidating as him, and no one fits the description better than Bane. I would go as far as to say that Bane is the supervillain who got closest to destroying Gotham. Heck, I was even rooting for Bane in all his fistfights with the caped superhero. 

Without further herofication of Bane, let’s talk about how to look like Tom Hardy in The Dark Knight Rises. Hardy sported a unique look for his role in the Batman sequel. While most actors usually lose weight and work on their abs for their movies, Tom Hardy took a different route to play Bane onscreen.

Hardy impressed the DC Comics fans with his broad shoulders, wide back, and thick arms. It was as if we were witnessing Bane come out of the comics. 

Training Like Bane

Bane is not your typical Hollywood villain. Training to carve a physique like him requires a fresh workout approach. Forget dumbbell curl or tricep kickback, and get ready for training like a legend. 

Remember: rookies do ordinary things in the gym and expect extraordinary results. You, being the legend you are, will do things noobs cannot even conceive. 

Pre-Requisites Of The Bane Workout

1. Get Comfortable With Compound Exercises 

Free weight multi-joint lifts will make up a large chunk of your workout. You don’t have to look closely to figure out Bane is not the ripped type. We are not aiming for muscle conditioning and striations with these workouts. 

2. Train Like a Powerlifter

You will be challenging your muscles with heavier weight, fewer reps, and higher volume. Don’t be surprised if you feel more like a powerlifter and less like a bodybuilder performing 4-5 reps per set of an exercise.  

3. Be Generous With Your Calorie Consumption

Hardy gained a solid 30 pounds for his role as Bane. Depending on the amount of muscle mass you want to put on, you will be eating around 4000-5000 calories every day while following this program. You need to look like you could break Batman’s back.

Follow a IIFYM (if it fits your macros) diet for this program. You don’t have to limit your food choices to bland protein-rich food. Feel free to indulge in your favorite cheat meals, have ice cream at bedtime, trade in your protein powder for a mass gaining supplement, but remember – only if it fits your macros. 

If you can’t eat this big, the Bane physique is not for you. Try the Robin workout program instead?

Related Read: Are All Calories Equal? IIFYM vs Clean Eating

4. Spend As Little Time In The Gym As Possible

As per some reports, Tom Hardy trained three days a week while preparing for his character in the Dark Knight Rises. Since you will be moving heavy weight, it’s wise to give your muscles enough time to rest and recuperate from your workouts. We recommend training on alternate days and taking weekends off. 

Tip: Don’t turn into a couch potato on the weekend. Get your butt moving. You will have to burn the truckload of calories you will be eating throughout the week. Active rest is the way to go. Go out or hit the treadmill for a 30-minute walk on your rest day. 

5. Know Your 1RM

Training like a powerlifter requires you to know your 1RM (one rep max). If you are new to the fitness lifestyle, you should seek a professional’s help in finding out your 1RM. Also, this workout is not for beginners. You should only try this program if you are an intermediate, advanced, or pro-lifter. 

6. Play The Mind Games

Don’t limit psychological warfare to your romantic relationships. Have Batman as your phone’s wallpaper. It will act as a reminder of what you need to conquer. Catwoman as a wallpaper could be as (if not more) motivating. #JustSaying.

Bane Workout Program For Building Muscle Mass and Strength

In the Bane workout program, you will be following a push, pull, and legs split. Focus on your form, following a complete range of motion and contracting your muscles with every rep. 

Day – 1 | Push Workout – Chest, Shoulders & Triceps

1. Flat Barbell Bench Press – 5 Sets 3-5 Reps

Steps:

1. Lie down flat on your back on a bench.
2. Place a leg on either side of the bench. Your lower legs should be perpendicular to the floor.
3. Place your hands wider than shoulder-width apart and grab the bar with an overhand grip.
4. Squeeze your shoulders together, pressing them into the bench. Doing this will lift your lower back off the bench.
5. Unrack the bar and bring it over your chest. Your arms should be at a right angle with the floor at this position. 
6. Breathe in and slowly lower the bar to your chest. 
7. Press up as you exhale.
8. Repeat for the recommended reps.

 

2. Seated Behind The Neck Press – 5 Sets 5-8 Reps

Steps:

1. Place a military chair under a barbell placed in a rack.
2. The bar should be behind your head while it is racked.
3. Grab the bar with a wider than shoulder-width grip.
4. Unrack the bar by extending at your elbows.
5. Inhale, brace your core, tuck the chin, and lower the bar to the back of your neck.
6. Press the bar back up while breathing out.
7. Repeat.

3. Tricep Dip (Weighted) – 5 Sets 10-15 Reps

Steps:

1. Secure a weight belt around your hips.
2. Step up to a dip bar and push yourself up by extending your arms straight.
3. Slowly lower yourself by bending at your elbows until your upper arms are parallel to the floor. 
4. Pause and push yourself back up. 
5. Repeat for reps.

4. Standing Cable Crossover – 5 Sets 10-15 Reps

Steps:

1. Set both pulleys at shoulder height.
2. Hold a D-handle bar in each hand and step forward to split your stance.
3. At the starting position, your upper arms should be in line with your shoulders, and your hands should be in front of your shoulders.
4. Extend your arms until your right wrist is crossing over your left. 
5. Flex your pecs at the top of the movement.
6. Slowly return to the starting position and repeat for reps.

5. Skullcrusher – 5 Sets 10-15 Reps

Steps:

1. Lie down with your back placed on a flat bench.
2. Grab an EZ bar with a narrower than shoulder-width grip.
3. Extend your arms straight so that your arms are perpendicular to the floor.
4. While keeping your upper arms locked at this position, slowly lower the bar by bending at your elbows until it is a few centimeters from your forehead.
5. Return to the starting position and repeat.

Read more: Bodyweight Skull Crushers Guide.

6. Dumbbell Lateral Raise – 5 Sets 10-15 Reps

Steps:

1. Stand upright while holding a dumbbell in each hand with a neutral grip.
2. While maintaining a slight bend in your elbows, lift your arms to your sides until they are parallel to the floor.
3. Your upper arms should be in line with your shoulders at the top of the movement.
4. Slowly return to the starting position and repeat. 
5. Avoid using momentum while performing the exercise. 

Day – 3 | Pull Workout – Back, Traps & Biceps

The Bane workout program might look easy, but rest assured, it will become the bane of your existence before you know it. 

1. Barbell Deadlift – 5 Sets 3-5 Reps

Steps:

1. Stand upright with a barbell resting against your shins.
2. Bend over and grab the bar with a mixed grip at shoulder width.
3. With a neutral spine, flex your butt and brace your core.
4. Press down into the floor with your feet through your heels while lifting the bar off the floor.
5. Continue pressing down your legs until the barbell passes your knees. 
6. Thrust your hips forward until you are standing up. 
7. Reverse the movement and return to the starting position.

 

2. Chin-Up (Weighted) – 3 Sets 8-10 Reps

Steps:

1. Secure a weight belt around your hips.
2. Grab the pull-up bar with an overhand or underhand grip.
3. You could bend your knees so that your lower legs are parallel to the floor or follow the strict military-style form. 
4. Lift your body by bending at your elbows and using your upper back and shoulders until your chin is next to the pull-up bar.
5. Return to the starting position with a controlled motion and repeat.

3. Seal Row – 5 Sets 10-12 Reps

Steps:

1. Place both ends of a flat bench on elevated platforms. The weight plates should not touch the floor when your arms are fully extended.  
2. Lie on your stomach on the bench with a barbell placed on the floor.
3. Grab the bar with a slightly wider than shoulder-width overhand grip.
4. Pull the bar as high as you can towards your belly button. The bar should touch the underside of the bench.
5. Lower the bar back to the starting position and repeat for reps.

4. Shrugs (Barbell or Dumbbell) – 5 Sets 10-15 Reps

Steps:

1. Stand with an upright torso while holding a dumbbell in each hand. 
2. While maintaining a neutral spine, lift your shoulder as high as you can without using a jerking motion.
3. Slowly return to the starting position and repeat.

 

5. Seated Barbell Curl – 5 Sets 10-15 Reps

Steps:

1. Sit on a flat bench. Maintain an upright torso.
2. Your lower legs should be perpendicular, and your upper legs should be parallel to the floor.
3. Place your feet flat on the floor. 
4. Place a barbell across your thighs and grab it with a slightly wider than shoulder-width grip.
5. Curl the bar until your upper arms are at a right angle with the floor.
6. Slowly return to the starting position and repeat for reps.

6. Reverse Pec Deck Fly – 5 Sets 10-15 Reps

Steps:

1. Sit with your chest against the back support. 
2. Grab the inside horizontal handles while maintaining a slight bend in your elbows.
3. Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders. 
4. Pause and squeeze your rear delts at the top of the movement. 
5. Slowly return to the starting position.

Day – 5 | Legs – Quads, Hamstrings & Calves

1. Barbell Squat – 5 Sets 3-5 Reps

Steps:

1. Load a barbell onto your traps and shoulders, and walk out of the squat rack.
2. Stand with your feet shoulder-width apart, toes pointing out slightly, core braced, and chest up.
3. Lower into a squat by bending at your knees and pushing your hips back and down. 
4. Go as low as you can. 
5. Push through your feet to return to the starting position.

2. Good Morning – 5 Sets 10-12 Reps

Steps:

1. Stand upright with your feet shoulder-width apart.
2. Load a barbell on your shoulders. 
3. Take a deep breath in and brace your core.
4. Bend at your lower back while pushing your hips back. Go down until your torso is almost parallel to the floor.
5. Maintain the natural arch of your lower back throughout the exercise.
6. Breathe out as you return to the starting position.

Read also: Good Morning exercise guide.

3. Leg Press – 5 Sets 10-15 Reps

Steps:

1. Sit on the leg press machine with your back against the pad while maintaining the natural arch of your spine.
2. Place your feet on the platform about hip-width apart. 
3. Your feet should be at a comfortable position on the footplate – neither too high nor too low.
4. Brace your core, grab the assist handles, and unrack the weight by extending your legs.
5. With a controlled motion, lower the weights until your quads are a few inches away from your chest.
6. Return to the starting position explosively while exhaling. 
7. Your heels and toes should remain flat on the footplate throughout the exercise. 

Read also: Leg Press Exercise guide.

4. Leg Extension – 5 Sets 10-15 Reps

Steps:

1. Set up the machine so that the pad is at your ankle level at the starting position.
2. Grab the assist bars.
3. While exhaling, lift the weight by extending at your knees until your legs are almost straight.
4. Slowly return to the starting position while breathing in.

5. Lying Leg Curl – 5 Sets 10-15 Reps

Steps:

1. The pad should be on your ankles at the starting position.
2. Grab the assist bars and maintain a neutral spine throughout the exercise.
3. Curl the weight by bending at your knees until the pad touches your hips.
4. Return to the starting position with a slow and controlled motion.
5. Repeat for reps.

6. Standing Calf Raise – 5 Sets 15-20 Reps

Steps:

1. Stand with your feet shoulder-width apart on the elevated platform of the standing calf raise machine.
2. Place your shoulders under the shoulder pads.
3. While maintaining a slight bend in your knees, raise your heels as high as you can without using a jerking motion.
4. Pause and contract your calves at the top of the movement.
5. Slowly return to the starting position and repeat. 

Feeling exhausted and want to throw up? Congratulations, you just Gotham-mered.

Read also:

• Wolverine Workout Program
• Michael B. Jordan’s ‘Creed’ Diet & Workout Program
• Rock’s Secret Diet and Training Program
• Mike Tyson’s Insane Workout and Diet Program

Conclusion

Since you will be eating like there is no tomorrow, you need to make sure you are going all out in your workouts. You have to burn off the excess calories through your training. Also, there is no pressure to look ripped, so keep yourself hydrated and drink at least six liters of water every day. 

Follow this workout program for 12 weeks. Forget your nemesis, Batman, even Greek gods would envy your physique. 

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