Antihero Workout

Type: Split
Level: Intermediate
Days per week: 4 days
Sex: Male & Female

Tom Hardy put on some serious muscle for the role of Bane in the Dark Knight Rises movie. After all, Bane is an imposing character, physically intimidating and more of a superior physical match for the Caped Crusader. Strong, commanding and powerful, his presence speaks for itself.

Couldn’t we all use a little more power and strength in our lives? Does your current routine need a little kick in the butt? Maybe you need a few new moves, techniques and tips to get you growing bigger and stronger again?

The following are some plateau-busting, intensity-amplifying tactics so you can be more like Bane!

Day 1

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Barbell incline bench press - medium grip

Warm Up: 2x10-15 Working Sets: 2x5-8

Dumbbell bench press

Working Sets: 2x5-8 Rest Periods: 2 minutes

Pullups

Warm Up: 1x10 Working Sets: As Many As Possible

Barbell deadlift

Warm Up: 1x10 Working Sets: 2x5-8

Double kettlebell push press

Warm Up: 1x10 Working Sets: 2x5-8

Side lateral raise

Working Sets: 2x10-15

Crunches

Working Sets: 4x10-20

Day 2

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Standing dumbbell calf raise

Warm Up: 1x15 Working Sets: 2x3 by Rack

Barbell squat

Warm Up: 2x10-15 Working Sets: 5x10

Barbell lunge

Working Sets: 2 Lengths

Hyperextensions (back extensions)

Warm Up: 1x10 Working Sets: 2x As Many As Possible

Barbell curl

Warm Up: 1x10 Working Sets: 2x5-8

Dips - triceps version

Warm Up: 1x10 Working Sets: 2x5-8

Hanging leg raise

Working Sets: 4x10-20

Day 3 - rest day

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No exercises

Day 4

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Barbell bench press - medium grip

Warm Up: 2x10-15 Working Sets: 2x8-12

Pushups

Working Sets: 2x As Many As Possible

Side to side chins

Warm Up: 1x10 Working Sets: 2x As Many As Possible

Bent over barbell row

Warm Up: 1x10 Working Sets: 2x8-12

Front plate raise

Warm Up: 1x10 Working Sets: 2x8-12

Upright barbell row

Working Sets: 2x8-12

Crunches

Working Sets: 4x10-20

Day 5

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Seated calf raise

Warm Up: 1x10-15 Working Sets: 2x10-15

Front barbell squat

Warm Up: 2x10-15 Working Sets: 2x8-12

Leg press

Working Sets: 2x8-12

Romanian deadlift

Warm Up: 1x10 Working Sets: 2x8-12

Dumbbell bicep curl

Warm Up: 1x10 Working Sets: 2x8-12

Close-grip barbell bench press

Warm Up: 1x10 Working Sets: 2x8-12

Crunches

Working Sets: 4x10-20

Day 6 - rest day

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No exercises

Day 7 - rest day

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No exercises