Tom Hardy Venom Workout Routine

tom h

Tom Hardy – Venom Workout Revealed

Tom Hardy is one of the most immersive actors in Hollywood. In fact, he trains like an athlete to fully embody his characters and bring new dimensions to his onscreen performances.

You might recall how massive Tom Hardy got for his role as Bane in The Dark Knight Rises (2012) or how lean and shredded Hardy looked in Mad Max: Fury Road (2015).

Now, he’s back in the October 2018 release of Marvel’s Venom. In this Spiderman spin-off, Tom Hardy plays Eddie Brock. He’s a journalist turned monstrous anti-hero with all the web-slinging abilities of Spiderman and none of the moral compass.

In the second trailer, Tom Hardy looks like he can physically take on a whole army.

That’s not a coincidence because Tom Hardy is well-known for taking on physical roles like the MMA fighter he played in the movie Warrior (2011). See Amazon to check out this film.

For Venom, Tom Hardy hit the gym hard, training five days a week with MMA fighter Nathan Jones. He worked on traditional boxing, jiu-jitsu and kickboxing along with Jones and trainer Mark Mene.

Boxing and MMA style workouts are great for burning a ton of calories and producing real world functional strength through muscle confusion and repetition.

You might not have access to an MMA training facility or even a sparring partner. That’s okay. This workout is designed for anyone with a basic gym membership and can be done all by yourself.

This isn’t Tom Hardy’s exact training regimen. This is a Venom-inspired workout routine that will provide similar aesthetic and capability for Tom Hardy’s role in the Venom movie.

Below is a video from Youtube that gives you a visual of Hardy’s exercise routine. You’ll also find a 7-day exercise plan below.

USE THIS WORKOUT PLAN TO TAP INTO YOUR OWN PERSONAL VENOM

Skill Level: Intermediate

Duration: 5 Days a Week. 60 to 90 minute workouts

Equipment Needed: Heavy Bag. Jump Rope. Dumbbells. Cables. Row Machine. Barbell. Medicine Ball. Double-end speed ball. Speed bag.

tom hardy workout venom
Lift heavy

Venom Workout Day 1 – Heavy Lifting (Upper Body)

Warm-up with 2 minutes of jump rope (2 sets) with 60 second rest between sets. Then, hit the row machine for 2 minutes (2 sets) with 60 second rest between sets. Perform the standard push-up to exhaustion. 2 sets.

Next, move on to the cable cross. Use heavy weights and 6 to 8 repetitions. Do 3 sets with 60 second rest between sets. Your next exercise is the cable face pull. Use heavy weights and 6 to 8 repetitions. 3 sets with 60 second rest periods between sets.

Related: Learn about plyometric exercises

Then, move on to the bench and perform 3 sets of inclined barbell presses. Use heavy weights and 6 to 8 repetitions. Be sure to rest at least 1 minute between sets. Change out your weights and perform 3 sets of the barbell preacher curl. Finish up with 3 sets of the bent over barbell row. Again, use heavy weights and 6 to 8 repetitions with 60 second rests between sets.

Finish the day with a set of pull-ups to exhaustion.

Venom Workout Day 2 – Rest Day

On your rest day, be sure to consume lots of quality carbohydrates and proteins. You might also consider using protein supplements during this time. Remember – rest day is a growth day and it prepares you for the next workout.

male sexual assault
Jab and punch

Venom Workout Day 3 – MMA Day

Warm-up with 2 minutes of jump rope (2 sets) with 60 second rest between sets. Then, do 2 minutes of jumping bodyweight lunges. Then, jog in place or run for a sustained period of 10 minutes.

Now, do twisting curls while holding a medicine ball. Try to do at least 60 seconds of sustained movement or exhaustion whichever comes first. Then, move straight on to medicine ball slams.

Go for 10 slams of the medicine ball within a 90 second period. Perform 3 sets of this circuit with at least 90 seconds of rest in between sets.

Now, it’s time to hit the heavy bag. Start with kicks and perform 20 to 25 low kicks. Alternate legs each kick. Take a 90 second rest. Then, perform 20 to 25 medium range straight kicks on the heavy bag. Alternate legs with each kick. Rest and repeat this set with medium range side kicks.

After the rest period, move on to high kicks. Perform 20 to 25 repetitions while alternating your left and right legs.

Now, you’re going to do a similar circuit with your punches. Start with the basic straight jab. Then, do your crosses and your body blows. Move on to elbow and knee strikes, as well.

Take a good 2 to 3 minute rest period now. Don’t forget to hydrate as needed.

Now, it’s time to put together some combinations. Try to do around 10 repetitions of each full combination. Just try to have fun. You can start with a low kick, jab, jab, right cross combo and move on from there. The goal is to steadily increase your strike combinations. Eventually, you’ll wind up with combinations that will have 10 or more strikes in them.

Take another 2 to 3 minute rest period and hydrate.

Now, finish up with 60 seconds of jumping rope followed by 2 minutes with the double-ended dodge ball. Do 2 sets of this for your cool down.

hard leg workout
leg day

Venom Workout Day 4 – Cardio and Leg Day

Warm-up with 2 minutes of jump rope (2 sets) with 60 second rest between sets. Then, hit the row machine for 2 minutes (2 sets) with 60 second rest between sets. Perform 2 minutes of jumping bodyweight lunges.

Start with leg presses. Use medium weights for 10 to 15 repetitions. Perform 3 sets of this exercise with at least 90 seconds of rest between sets. Move on to leg curls. Again, use medium weights for 10 to 15 repetitions. Do 3 sets with 90 second rest periods between sets. Your next exercise is the barbell front squat.

Related: Learn the best leg exercises for building mass

Use medium weights for 10 to 15 repetitions and 3 sets. Now, perform 3 sets of seated calf raises. If your gym doesn’t have this machine, then you can hold a weighted plate and perform standing calf raises. Do this exercise until exhaustion for 2 sets.

Take a 3 to 5 minute rest now. Don’t forget to hydrate between your exercises.

Now, head back over to that row machine and bang out another 2 minutes. Do 2 sets with a 60 second rest period in between. You’re not done yet. Head over to the treadmill and perform a 10 minute sustained run at medium speed. Then, run at high speed for about 2 minutes. Do this treadmill circuit twice.

plyometric-exercises-strength-and-power
Make sure you do your push-ups

Venom Workout Day 5 – Cardio and Upper Body

Warm-up with 2 minutes of jump rope (2 sets) with 60 second rest between sets. Then, hit the row machine for 2 minutes (2 sets) with 60 second rest between sets. Perform the standard push-up to exhaustion. 2 sets.

Let’s start with some bodyweight exercises. Perform 10 to 15 repetitions of the standard pull-up (overhand grip). Rest for 60 seconds and then perform 10 to 15 repetitions of the standard chin-up (underhand grip). Rest for 60 seconds and then perform 10 to 15 repetitions of the standard push-up.

Rest again and then perform 10 to 15 repetitions of the diamond-hand push-up. Now, perform 20 to 25 raised leg crunches with scissor switches at the bottom of each repetition. Take a 2 to 3 minute break. Hydrate. Then, repeat this bodyweight circuit again. Do this circuit three times.

Related: 10 reasons your muscles are shrinking

Now, move on to 3 sets of the dumbbell preacher curl. Use medium weights and perform 10 to 15 repetitions. Rest for 60 to 90 seconds between sets. Your next exercise is the dumbbell triceps extension.

Use medium to light weights and perform 10 to 15 repetitions. Do 3 sets. Now do 3 sets of the dumbbell bench press. Use medium weights and perform 10 to 15 repetitions. On the last set use slow negatives.

Finish your workout with the speed bag. Punch the speed bag for a sustained period of 2 minutes. Nothing fancy, just try to make contact on every punch. Perform this routine at least twice.

Venom Workout Day 6 – Rest Day

On this rest day, your body should feel exceptionally sore. If not, then you should add a set or some extra repetitions to each one of your previous exercises from day 4 and day 5. Be sure to eat good carbohydrates and proteins for muscle regrowth.

You might also benefit from some massage therapy and stretching exercises throughout the day.

Venom Workout Day 7 – MMA Day

plyometric jump squat
Jump

Warm-up with 2 minutes of jump rope (2 sets) with 60 second rest between sets. Then, do 2 minutes of jumping bodyweight lunges. Then, jog in place or run for a sustained period of 10 minutes.

Now, do twisting curls while holding a medicine ball. Try to do at least 60 seconds of sustained movement or exhaustion whichever comes first. Then, move straight on to medicine ball slams. Go for 10 slams of the medicine ball within a 90 second period. Perform 3 sets of this circuit with at least 90 seconds of rest in between sets.

Now, it’s time to hit the heavy bag. Start with kicks and perform 20 to 25 low kicks. Alternate legs each kick. Take a 90 second rest. Then, perform 20 to 25 medium range straight kicks on the heavy bag. Alternate legs with each kick.

Rest and repeat this set with medium range side kicks. After the rest period, move on to high kicks. Perform 20 to 25 repetitions while alternating your left and right legs.

Now, you’re going to do a similar circuit with your punches. Start with the basic straight jab. Then, do your crosses and your body blows. Move on to elbow and knee strikes, as well.

Take a good 2 to 3 minute rest period now. Don’t forget to hydrate as needed.

Now, it’s time to put together some combinations. Try to do around 10 repetitions of each full combination. Just try to have fun. You can start with a low kick, jab, jab, right cross combo and move on from there. The goal is to steadily increase your strike combinations. Eventually, you’ll wind up with combinations that will have 10 or more strikes in them.

Take another 2 to 3 minute rest period and hydrate.

Now, finish up with 60 seconds of jumping rope followed by 2 minutes with the double-ended dodge ball. Do 2 sets of this for your cool down.

Main Photo: Photo:’Warrior’/Lionsgate)

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