The Venom Workout

Tom Hardy's Workout for VENOM
By Paul Patillo

What did it take Tom Hardy to prepare for his super-hero role? In this Marvel featured film Venom, which is set to debut on October 5, 2018, Tom Hardy dedicated a solid 3 months to a brutally intense MMA style work-out. He also followed a strict diet plan with the help of his professional trainer Mark Mene and a well-known MMA fighter known as Nathan Jones.

 Tom Hardy has definitely risen to fame through the years and has a great reputation for being in the spot light for some great past accomplishments such as being a former model and producer; but now is fearlessly ready to take on this muscle powered acting role in the marvel featured film Venom. Tom Hardy is sophisticated, rugged and always does whatever it takes to earn his title and get ready for his roles; including this intense routine required to play his role in Venom. Tom has definitely endured some tough workouts to prep and complete multiple different body transformations to fulfill his muscle powered roles in the past and he doesn't cease to amaze this time around for his role in Venom by training with a hardcore 12 week workout plan to gain his handsome and buff look for this action packed movie. With an incredible protein infused nutrition plan and the structured guidance of his two professional trainers, he was able to achieve the look of a muscle beast in full throttle for his role in Venom .

When being critiqued and filmed, while building up a chiseled torso and buffed up body; having the guidance and help of a great professional trainer is definitely the key to success. With a trainer to help guide him along and provide both feedback and structure throughout the 3 month total body transformation, he was able to change and strengthen his physique; while achieving incredible results for his optimum role. Tom Hardy is a solid example of what is possible if you really commit to changing your body to achieve desired results. Tom Hardy definitely didn't get away easy while prepping for his anti hero role in this movie. It's said that he has trained four days per week religiously; usually twice a day on most days. His workouts feature a variety of structured exercises ranging from practicing MMA, boxing, kickboxing and wresting, among other weight training exercises that have allowed him to achieve some pretty impressive “Power Muscles”. His main goal is to achieve a solid powerful look, which means that he strictly focuses his workouts on aesthetics; meaning he spends the majority of his time training and working out to achieve that powerful look for the cameras.

Tom Hardy's Diet Plan

Tom Hardy's typical daily nutrition plan and diet regularly consisted of a minimum of five to seven meals of clean lean protein- which primarily consisted of a variety of vegetables and plenty of chicken and lean fish, with not much else. By taking on this diet while sticking to his brutal workout plan; it provided his body with all the energy packed nutrients that he needed to achieve an ultra low body fat percentage and build massive muscle mass in just three short months. This combined plan was essential for him to achieve amazing results in a limited time, while keeping his total body fat to a minimum. In addition to his select food choices, he consumed a lot of milk and plenty of protein packed shakes for him to bulk up his body to play his role and achieve the look of a beefed up street fighter that's ready to conquer and destroy whatever gets in his way.

Hardy's Weekly Workout Plan
Monday Workout: Focus Triceps & Chest

Exercise: DB Incline Bench Presses
3 Sets of 8 Reps with 60 seconds of rest

Exercise: Barbell Bench Presses
4 sets of 5 to 7 reps with 60 seconds of rest

Exercise: Weighted Dips
4 sets of 7 reps with 45 seconds of rest

Exercise: Low Cable Fly
4 sets of 10-14 reps with 45 seconds of rest
(More repetitions focus on working chest muscles and fat burning)

Exercise: Dual Decline Skull Crushes
4 sets of 10-12 reps with 60 seconds of rest

Tuesday Workout: Focus on Lower body Compound

Exercise: Barbell Dead Lifts
5 sets of 5 reps with 2 minutes of rest

Exercise: Barbell Squats
5 sets of 6 reps with 2 minutes of rest

Exercise: DB Walking Lunges
3 sets of 8-10 per leg with 2 minutes rest
(DB lunges focus on building quadriceps)

Exercise: DB Step Ups
3 sets of 8-12 reps with 2 minutes of rest
(8-12 per leg while doing max intensity reps)

Exercise: Leg Presses
3 sets of up to 15 reps with 90 seconds of rest
(Maximum high reps focus on glutes & quads)

Wednesday Workout: = Rest and Recovery

Thursday Workout: Focus on Shoulders & Traps
Exercise: Barbell Rows
5 sets of 5 reps with 90 seconds of rest

Exercise: Barbell Shrug
5 sets of 5 reps with 2 minutes of rest
(Focus on 5 by 5 with as much weight as possible)

Exercise: DB Shoulder Presses
5 sets of 5 reps with 2 minutes of rest

Exercise: Seated DB Shrugs
3 sets of 12 to 15 reps followed by 90 seconds of rest

Exercise: DB Lateral Raises
4 sets of 12 reps followed by 60 seconds rest

Friday Workout: Focus on Back & Biceps
Exercise: Weighted Pull-Ups
5 sets of 5 reps followed by 2 minutes of rest

Exercise: Underhand Grip Lateral Pull-Downs
3 sets of 15 reps followed by 60 seconds of rest

Exercise: DB Palm Curl Ups
3 sets of 12 reps followed by 60 seconds of rest

Exercise: Barbell Curls
4 sets of 12 reps followed by 60 seconds of rest
(For best results, focus on time under max weight / perfect form)