Tom Hardy’s Gruelling Workouts For the Movie Warrior

If you haven’t seen Warrior, you should. It’s awesome. Once you do see it, you’ll probably wonder how the star Tom Hardy got so ripped for his role.

Unlike many other actors who put on fake skins to achieve a muscular look for their roles, Tom Hardy actually built himself one fantastically ripped body for the movie Warrior.

His most significant features, the massive traps, are the result of some intense workouts.

He added around 30 pounds of lean mass in a relatively short period of time by training four times a day – when he woke up, at lunch, before dinner and before going to bed. And besides training hard, he managed to maintain an astonishingly low percentage of body fat.

Tom Hardy’s Warrior Workout Routine

How did he gain so much muscle so fast? His trainer Pnut has a technique he calls “signaling.” He says this to Men’s Health:

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 says to do the exercises four times a day: when you wake up, at lunch, when you get home from work and before bed. They should take about 20 minutes per session but you shouldn’t rush. Focusing on form is the most important thing. You should use light weights and move slowly.

He recommends starting two sessions at first — the morning and evening. You can add the later two in at a later period when you get comfortable. Gaining muscle quickly requires you to workout little, but often. He also says there are no shortcuts to getting ripped quickly.

Tom Hardy’s Exercises

Warning: This is tough. It will not be easy. It will be worth it. You’re going to have to perform the first three exercises back to back to back.

Your sets will be in reps of 10, then 7, then 5, then 3. No recovery time between each movement.

Press-Ups (Push-Ups)

Your first set should see your hands shoulder length apart. You should form a diamond with your forefingers and thumbs for the second set. Your third set will require you to put your hands wider than shoulder-length. Your final set will see you balling your fist and doing the press-ups on your knuckles.

Shoulder Flies

Stand with your feet shoulder-length apart and get 8 kg(about 17 lbs) dumb bells in each hand. With your palms facing forward raise your hands 180 degrees until they meet above your head (somewhat like a snow angel movement). Lower to start position and repeat. To up the difficulty use heavier weights or stand on one leg (good luck).


Grab a chair for this one. Sit on the ground, legs in front of you with the chair behind you. Grab the seat of the chair with your hands so that your fingers pointing towards your body. Keep your back straight and push up so your backside is off the floor until your arms are extended. Lower yourself until you’re ALMOST touching the floor and you’ve completed a rep.

The Bridge

This one is a monster. There are multiple stages and if you’re not comfortable you probably shouldn’t move on to the advanced ones as it could result in a neck injury. This exercise is going to give you back flexibility, a powerful neck and a lot of core strength.

Stage 1

Lie on a mat with your feet on the ground and knees bent. You’re gonna lift your hips off the mat — bring your hands to your ears with palms on floor and fingers pointing towards your feet as you do this. You’re gonna do the 10-7-5-3 rep routine for this two. At the top during the 7 reps count to 1 second at the top, at the top during the 5 reps count to 3 seconds and at the top during the 3 reps count to 5 seconds.

Stage 2

Here’s the next stage, if you’re comfortable with stage 1. Push to the top position from stage 1. But this time, push harder. Push through your hands, lift your shoulders off the ground and allow your head to tilt back so the top of it rests on the floor. Push from your heels to your toes as well. All your weight should rest on your hands and toes, not your head. Same rep count as Stage 1.

Stage 3

When you’re comfortable with Stage 2 (AND YOUR FLEXIBILITY IS GOOD) you’re going to do the same things but allow your head to carry some weight. Start by allowing your head to carry 10% and increase as your neck flexibility increases. Do not rush this. Take your time, go slowly. Increase pressure on your head as you feel comfortable. Be careful as this could lead to a possible SEVERE neck injury if you’re not careful.

Stage 4

When you’re comfortable with Stage 3 and your flexibility is up put all your pressure on your head in the bridge position. Be sure to keep your hands near your head in case you need support. Same rep count as the rest of the Bridges.

Stage 5

This is insane, so be warned that you should only do this when Stage 4 is like drinking water. Assume the extended bridge from Stage 3 but hold a light barbell or very small dumb bells in your hands and do 5 reps at the top with the weights. Increase weight as it gets easier.

Continues on page 2 (Abdominal workout + VIDEO) >>

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