Tom Hardy "Warrior" Workout Plan

4 Weeks / 1 Days per Week / Expert

3 ratings

Workout Summary

British actor Tom Hardy sports an impressive physique in his recent film, "Warrior." The movie depicts the world of mixed martial arts fighting. MMA fighters must be strong, lean and conditioned to keep moving without tiring. By following a Tom Hardy workout you too can look and feel like an ... more

British actor Tom Hardy sports an impressive physique in his recent film, "Warrior." The movie depicts the world of mixed martial arts fighting. MMA fighters must be strong, lean and conditioned to keep moving without tiring.

By following a Tom Hardy workout you too can look and feel like an MMA fighter.

Tom Hardy Workout

The Tom Hardy "Warrior" movie workout mixes bodyweight exercises with free weight exercises performed in a circuit. Instead of resting between every exercise, you perform three exercises in a row and then take a short break. This keeps your heart rate up to improve conditioning while the workout as a whole improves strength.

Because none of the exercises require machines or equipment beyond a bench and some dumbbells, this Warrior movie workout lets you engage in your own Tom Hardy training at home or outdoors. You will have no excuse not to work out.

The workout targets your chest with variations of push-ups and your core with several exercises for your upper and lower abdominals. It also works the shoulders with lateral raises and the triceps with bench dips. You can use an exercise bench for bench dips, or to do the Warrior movie workout at home use the edge of a chair or couch.

Variables

The Tom Hardy Workout is an expert-level program meant for use four to five days per week. The workout takes only 20 minutes because you perform only a single set of most exercises and only three to four sets of the last exercises in the circuit. The individual exercises are quick, using a range of only three to 10 reps.

Although the overall repetitions of the entire Warrior movie workout are low, the entire plan is challenging because it is meant to be done four times per day. The philosophy behind this method is a concept Hardy's trainer, Pnut, calls "signally." The Tom Hardy training method should bulk you up fast because you send frequent signals to your body that it should adapt, leading to greater muscle mass and tone.

Going to the gym four times a day would be hard on anyone's schedule, but luckily you could perform this workout in an office, park or your living room without too much hassle.

Diet

The Tom Hardy Workout helps you get you in shape like an actor from the Warrior movie. However, Tom Hardy not only had to follow strict training for the movie, he also had to eat right. Ask your doctor or a nutritionist how you can best adopt a Tom Hardy diet.

Tom Hardy "Warrior" Workout Plan

4 Weeks / 1 Days per Week / Expert

3 ratings
Tom Hardy "Warrior" Workout Plan

Tom Hardy "Warrior" Workout Plan

4 Weeks / 1 Days per Week / Expert

3 ratings

Workout Summary

British actor Tom Hardy sports an impressive physique in his recent film, "Warrior." The movie depicts the world of mixed martial arts fighting. MMA fighters must be strong, lean and conditioned to keep moving without tiring. By following a Tom Hardy workout you too can look and feel like an ... more

British actor Tom Hardy sports an impressive physique in his recent film, "Warrior." The movie depicts the world of mixed martial arts fighting. MMA fighters must be strong, lean and conditioned to keep moving without tiring.

By following a Tom Hardy workout you too can look and feel like an MMA fighter.

Tom Hardy Workout

The Tom Hardy "Warrior" movie workout mixes bodyweight exercises with free weight exercises performed in a circuit. Instead of resting between every exercise, you perform three exercises in a row and then take a short break. This keeps your heart rate up to improve conditioning while the workout as a whole improves strength.

Because none of the exercises require machines or equipment beyond a bench and some dumbbells, this Warrior movie workout lets you engage in your own Tom Hardy training at home or outdoors. You will have no excuse not to work out.

The workout targets your chest with variations of push-ups and your core with several exercises for your upper and lower abdominals. It also works the shoulders with lateral raises and the triceps with bench dips. You can use an exercise bench for bench dips, or to do the Warrior movie workout at home use the edge of a chair or couch.

Variables

The Tom Hardy Workout is an expert-level program meant for use four to five days per week. The workout takes only 20 minutes because you perform only a single set of most exercises and only three to four sets of the last exercises in the circuit. The individual exercises are quick, using a range of only three to 10 reps.

Although the overall repetitions of the entire Warrior movie workout are low, the entire plan is challenging because it is meant to be done four times per day. The philosophy behind this method is a concept Hardy's trainer, Pnut, calls "signally." The Tom Hardy training method should bulk you up fast because you send frequent signals to your body that it should adapt, leading to greater muscle mass and tone.

Going to the gym four times a day would be hard on anyone's schedule, but luckily you could perform this workout in an office, park or your living room without too much hassle.

Diet

The Tom Hardy Workout helps you get you in shape like an actor from the Warrior movie. However, Tom Hardy not only had to follow strict training for the movie, he also had to eat right. Ask your doctor or a nutritionist how you can best adopt a Tom Hardy diet.

Workout Goals

  • Gain Mass
  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Kettlebells
  • Flat Bench
  • Dumbbells
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
1 sets, 10 reps, 00:30 rest
1 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Shoulders / Beginner
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Triceps / Beginner
1 sets, 7 reps, 00:30 rest
1 -- --:--:-- 7 -- 00:30
Default
Chest / Intermediate
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Shoulders / Beginner
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Triceps / Beginner
1 sets, 5 reps, 00:30 rest
1 -- --:--:-- 5 -- 00:30
Default
Chest / Intermediate
1 sets, 3 reps
1 -- --:--:-- 3 -- --:--
Default
Shoulders / Beginner
3 sets, 3 reps
3 -- --:--:-- 3 -- --:--
Default
Triceps / Beginner
3 sets, 3 reps, 00:30 rest
3 -- --:--:-- 3 -- 00:30
Default
Chest / Expert
3 sets, 5 reps, 00:30 rest
3 -- --:--:-- 5 -- 00:30
Default
Abs / Beginner
4 sets, 10,7,5,3 reps
4 -- --:--:-- 10,7,5,3 -- --:--
Default
Abs / Intermediate
4 sets, 10,7,5,3 reps
4 -- --:--:-- 10,7,5,3 -- --:--
Default
Abs / Beginner
4 sets, 10,7,5,3 reps, 01:00 rest
4 -- --:--:-- 10,7,5,3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout can be done 4-5 times a week and at first glance it might not look that hard but the workout is supposed to be done 4 times a day. It should only take about 20 minutes to complete the workout one time through. You may want to start with only 2 times a day for the first week or two.

Along with this workout you need to be taking a lot of protein. Without protein your muscles will be starved and wont be able to rebuild fast enough and this means that you will not see the muscle gains that you want.

“I call my philosophy ‘signalling’,” he says. “Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.” - Pnut (Tom Hardy's Trainer)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Neck secondary Forearms secondary Quads secondary Calves secondary Middle back secondary Glutes secondary Hamstrings secondary Chest primary Triceps primary Abs primary Shoulders primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
1 sets, 10 reps, 00:30 rest
1 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Shoulders / Beginner
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Triceps / Beginner
1 sets, 7 reps, 00:30 rest
1 -- --:--:-- 7 -- 00:30
Default
Chest / Intermediate
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Shoulders / Beginner
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Triceps / Beginner
1 sets, 5 reps, 00:30 rest
1 -- --:--:-- 5 -- 00:30
Default
Chest / Intermediate
1 sets, 3 reps
1 -- --:--:-- 3 -- --:--
Default
Shoulders / Beginner
3 sets, 3 reps
3 -- --:--:-- 3 -- --:--
Default
Triceps / Beginner
3 sets, 3 reps, 00:30 rest
3 -- --:--:-- 3 -- 00:30
Default
Chest / Expert
3 sets, 5 reps, 00:30 rest
3 -- --:--:-- 5 -- 00:30
Default
Abs / Beginner
4 sets, 10,7,5,3 reps
4 -- --:--:-- 10,7,5,3 -- --:--
Default
Abs / Intermediate
4 sets, 10,7,5,3 reps
4 -- --:--:-- 10,7,5,3 -- --:--
Default
Abs / Beginner
4 sets, 10,7,5,3 reps, 01:00 rest
4 -- --:--:-- 10,7,5,3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout can be done 4-5 times a week and at first glance it might not look that hard but the workout is supposed to be done 4 times a day. It should only take about 20 minutes to complete the workout one time through. You may want to start with only 2 times a day for the first week or two.

Along with this workout you need to be taking a lot of protein. Without protein your muscles will be starved and wont be able to rebuild fast enough and this means that you will not see the muscle gains that you want.

“I call my philosophy ‘signalling’,” he says. “Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.” - Pnut (Tom Hardy's Trainer)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Neck secondary Forearms secondary Quads secondary Calves secondary Middle back secondary Glutes secondary Hamstrings secondary Chest primary Triceps primary Abs primary Shoulders primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
1 sets, 10 reps, 00:30 rest
1 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Shoulders / Beginner
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Triceps / Beginner
1 sets, 7 reps, 00:30 rest
1 -- --:--:-- 7 -- 00:30
Default
Chest / Intermediate
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Shoulders / Beginner
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Triceps / Beginner
1 sets, 5 reps, 00:30 rest
1 -- --:--:-- 5 -- 00:30
Default
Chest / Intermediate
1 sets, 3 reps
1 -- --:--:-- 3 -- --:--
Default
Shoulders / Beginner
3 sets, 3 reps
3 -- --:--:-- 3 -- --:--
Default
Triceps / Beginner
3 sets, 3 reps, 00:30 rest
3 -- --:--:-- 3 -- 00:30
Default
Chest / Expert
3 sets, 5 reps, 00:30 rest
3 -- --:--:-- 5 -- 00:30
Default
Abs / Beginner
4 sets, 10,7,5,3 reps
4 -- --:--:-- 10,7,5,3 -- --:--
Default
Abs / Intermediate
4 sets, 10,7,5,3 reps
4 -- --:--:-- 10,7,5,3 -- --:--
Default
Abs / Beginner
4 sets, 10,7,5,3 reps, 01:00 rest
4 -- --:--:-- 10,7,5,3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout can be done 4-5 times a week and at first glance it might not look that hard but the workout is supposed to be done 4 times a day. It should only take about 20 minutes to complete the workout one time through. You may want to start with only 2 times a day for the first week or two.

Along with this workout you need to be taking a lot of protein. Without protein your muscles will be starved and wont be able to rebuild fast enough and this means that you will not see the muscle gains that you want.

“I call my philosophy ‘signalling’,” he says. “Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.” - Pnut (Tom Hardy's Trainer)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Neck secondary Forearms secondary Quads secondary Calves secondary Middle back secondary Glutes secondary Hamstrings secondary Chest primary Triceps primary Abs primary Shoulders primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
1 sets, 10 reps, 00:30 rest
1 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Shoulders / Beginner
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Triceps / Beginner
1 sets, 7 reps, 00:30 rest
1 -- --:--:-- 7 -- 00:30
Default
Chest / Intermediate
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Shoulders / Beginner
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Triceps / Beginner
1 sets, 5 reps, 00:30 rest
1 -- --:--:-- 5 -- 00:30
Default
Chest / Intermediate
1 sets, 3 reps
1 -- --:--:-- 3 -- --:--
Default
Shoulders / Beginner
3 sets, 3 reps
3 -- --:--:-- 3 -- --:--
Default
Triceps / Beginner
3 sets, 3 reps, 00:30 rest
3 -- --:--:-- 3 -- 00:30
Default
Chest / Expert
3 sets, 5 reps, 00:30 rest
3 -- --:--:-- 5 -- 00:30
Default
Abs / Beginner
4 sets, 10,7,5,3 reps
4 -- --:--:-- 10,7,5,3 -- --:--
Default
Abs / Intermediate
4 sets, 10,7,5,3 reps
4 -- --:--:-- 10,7,5,3 -- --:--
Default
Abs / Beginner
4 sets, 10,7,5,3 reps, 01:00 rest
4 -- --:--:-- 10,7,5,3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout can be done 4-5 times a week and at first glance it might not look that hard but the workout is supposed to be done 4 times a day. It should only take about 20 minutes to complete the workout one time through. You may want to start with only 2 times a day for the first week or two.

Along with this workout you need to be taking a lot of protein. Without protein your muscles will be starved and wont be able to rebuild fast enough and this means that you will not see the muscle gains that you want.

“I call my philosophy ‘signalling’,” he says. “Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.” - Pnut (Tom Hardy's Trainer)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Neck secondary Forearms secondary Quads secondary Calves secondary Middle back secondary Glutes secondary Hamstrings secondary Chest primary Triceps primary Abs primary Shoulders primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Kettlebells
  • Flat Bench
  • Dumbbells

304 people started this plan

2 Reviews

  • Thumb
    over 3 years ago
    #

  • JohnnyZamora
    about 3 years ago
    #

    I started out with the spartan workout but moved to this one so I could work on chest and arms, and no joke, in 1 week, my chest has increased from 39' to 42' and I've increased my reps and my bench press by about 35 lbs. Be prepared for some big gains!

Tom Hardy "Warrior" Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Kettlebells
  • Flat Bench
  • Dumbbells

304 people started this plan