Wondering how Tom Hardy achieved his jacked physique for 'Venom 3'? Learn about his workout routine, diet plan, and body transformation secrets!

TOM HARDY ICONIC ROLES

So, you've probably heard about Tom Hardy, right? The guy's a beast in Hollywood, known for his intense performances and jaw-dropping body transformations. Well, get ready because he's gearing up to blow minds again in the upcoming "Venom 3" movie, set to hit theatres on November 8, 2024.

Now, if you caught the first "Venom" flick back in 2018, you'll know exactly what I'm talking about. Fans couldn't stop buzzing about Hardy's muscular physique, especially when he suited up as the alien symbiote, Venom. And let me tell you, bringing that character to life required some serious gains.

You see, Venom is this massive, muscular entity from the Marvel comic books, and Hardy had to bulk up big time to match those proportions. But here's the thing: unlike some of his previous roles where he went all-out on size, Hardy kept his body fat fairly low for "Venom 3." It's all about finding that balance, you know?

Now, Hardy's no stranger to body transformations. I mean, the guy's done it all—from bulking up for "Bronson" to packing on muscle for "Warrior" and rocking that iconic Bane bod in "The Dark Knight Rises." But for "Venom 3," he took things to a whole new level, showing us that it's not just about sheer size—it's about proportion and definition.

The Hollywood superhero physique is not about sheer size. It’s about proportion and definition. Gaining muscle in the key areas such as the traps, upper chest and shoulders is what gives you the superhero look that is admired and respected.

So, if you're curious about how Hardy achieved his jacked physique for "Venom 3," you're in the right place. Stick around, and we'll dive into his workout routine, diet plan, and all the body transformation secrets that got him looking like a real-life superhero.

HOW BIG IS TOM HARDY IN “VENOM 3”?

So, you're probably wondering just how big Tom Hardy got for "Venom 3," right? Well, let me break it down for you in plain and simple terms.

First off, the guy stands at around 5 foot 9 inches tall, which is pretty average height-wise. But when it comes to his weight, Hardy's been known to fluctuate quite a bit throughout his career. For "Venom 3," he clocked in at around 180 pounds—a solid number for someone of his stature.

Now, here's the kicker: Hardy was sitting at roughly 10 percent body fat for this movie. And let me tell you, that's no easy feat. It takes serious dedication and discipline to maintain that kind of physique, especially when you're bulking up for a role like Venom.

You see, Hardy's been through it all when it comes to body transformations. From dirty bulking for "Bronson" and "The Dark Knight Rises," where he packed on the pounds with a bit of extra fluff, to getting shredded for "Warrior" as an ex-marine MMA fighter—it's safe to say the guy knows a thing or two about getting in shape for a role.

If you're looking to bulk up like Hardy did for Bane, you're gonna need to chow down on a serious amount of calories (eating in a 200-300 daily surplus) and hit the weights hard with progressive overload. But if you're aiming for that lean, mean Venom physique, it's all about finding that sweet spot—a balance between packing on muscle while keeping your body fat percentage at around 8-15%.

So, whether you're trying to channel your inner Bane or unleash your inner Venom, just remember: that consistency is key, and with the right approach, you can achieve some seriously impressive results.

KEY CHARACTERISTICS OF TOM HARDY’S “VENOM 3” PHYSIQUE

When you look at Tom Hardy in "Venom 3," one thing is crystal clear: the guy's got some serious muscle. But what exactly makes up his iconic physique? Let's break it down.

First off, those traps—man, they're massive. Hardy's known for his thick neck and bulging traps, which not only give him a rugged look but also signal high testosterone levels. Plus, they act as the perfect bridge between his face and body, adding to his overall presence.

But it's not just about the traps. Hardy's back and lats are no joke either. They give him that coveted V-shape upper body, with a narrow waist that really accentuates his broad shoulders. And let me tell you, having a wide back and well-developed medial delts is key to achieving that "broad shoulder" look that's so sought after.

Now, here's the kicker: despite not being the tallest guy in the room at 5 foot 9 inches, Hardy still manages to command attention with his physique. And that's because he's mastered the art of creating the illusion of size through strategic muscle development.

In fact, there are some superhero physique standards that Hardy seems to hit right on the mark. According to the stats, your waist should be about 45 percent of your height, your shoulders should make up around 73.5 percent, your chest should be 63.5 percent, and your arms should account for about 23.5 percent. And let me tell you, Hardy's got those ratios down to a T.

So, whether you're aiming for that rugged Venom physique or just looking to bulk up and feel more confident in your own skin, take a page out of Tom Hardy's book and start hitting the gym. With the right training and a little bit of dedication, you'll be well on your way to achieving your own superhero status in no time.

TOM HARDY “VENOM 3” WORKOUT ROUTINE

So, you're eager to sculpt a physique like Tom Hardy's in "Venom 3," huh? Well, you're in luck because I've got the inside scoop on his workout routine.

Now, Hardy's journey to getting jacked didn't happen overnight. When he landed the role of an MMA fighter in "Warrior," he had to shift gears and focus on mixed martial arts training. That meant diving headfirst into boxing, kickboxing, and Jiu-Jitsu to not only stay lean but also learn how to throw down like a pro.

But when it comes to building that muscular frame he's known for, it's all about hitting the weights. Hardy's "Venom 3" workout routine draws inspiration from the principles of a bonus routine inside Eternobody's Adonis Evolution Bulking Program, a six-month-long regimen consisting of four core phases designed to pack on serious muscle.

For this eight-week stint, you'll be honing in on chest and back development. Picture heavy lifting in the 5-15 rep range, with a major focus on building strength and continuously upping the ante with progressive overload.

Now, here's the game plan: you'll be hitting the gym three times a week, making sure to give those muscles plenty of time to recover in between sessions. The first two workouts will alternate between upper-body and lower-body routines, while the third session will dial up the volume on your chest and shoulders.

So grab your gym bag and get ready to channel your inner superhero. With Hardy's workout routine in your arsenal, you'll be well on your way to unleashing your Venom-worthy physique in no time.

TOM HARDY “VENOM 3” WORKOUT SCHEDULE

MONDAY: FULL UPPER BODY WORKOUT

• Incline Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)⁣
• Standing Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)⁣⁣
• Bayesian Cable Curls: 3 sets x 8-12 reps (straight sets)⁣
• Incline DB Extensions: 3 sets x 8-12 reps (straight sets)⁣
• Cable Y-Raise (Sword Pullers): 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)
• Cable Rows: 1 set x 15-20 reps + 3 sets x 6-8 reps (rest-pause training)

WEDNESDAY: LOWER BODY, ABS & TRAPS

• Barbell Back Squats: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• DB Romanian Deadlifts: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
• Walking Lunges: 3 sets x 8-10, 10-12, 12-15 reps (reverse pyramid training)
• Calf Raises: 3 sets x 10-15 reps (straight sets)
• Hanging Leg Raises: 3 sets x 10-15 reps (straight sets)
• One Arm Cable Shrugs: 4 sets x 12-15 reps (normal pyramid training)

FRIDAY: CHEST AND BACK EMPHASIS

• Weighted Pullups: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• Weighted Dips: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• Bent-Over Dumbbell Rows: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• Machine Reverse Flye: 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)
• Cable Lateral Raises: 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)

NEXT: Alan Ritchson "Jack Reacher" Workout: Get Powerful & Shredded

TOM HARDY “VENOM 3” WORKOUT NOTES

When diving into the Tom Hardy "Venom 3" workout regimen, it's crucial to grasp the finer details that make his training routine so effective. Let's zoom in on some key notes to keep in mind as you embark on your own journey to superhero status.

First off, we've got reverse pyramid training. This technique kicks off your workout with a bang by tackling your heaviest set right out of the gate. After giving it your all, take a well-deserved three-minute breather before dialling back the weight by 10% and cranking out some more reps. It's all about starting strong and finishing stronger to maximize those gains.

Next up, we've got rest-pause training—a game-changer for those lighter-weight, higher-rep sets. After knocking out a solid set of 12-15 reps, take a quick 10-15 second breather before diving back in for four mini-sets of 3-5 reps each. This technique puts your muscles to the test by maximising muscle fibre recruitment, pushing them to their absolute limits for maximum growth.

And finally, let's talk about normal pyramid training. This method is all about gradually increasing the weight with each set while aiming to hit that sweet spot of muscle fatigue by the final round without risking injury or overtraining. Start light, work your way up, and finish strong with a set that leaves you feeling the burn. With one to two minutes of rest between sets, you'll be well on your way to sculpting a physique worthy of the big screen.

So there you have it—some key notes to keep in mind as you tackle the Tom Hardy "Venom 3" workout routine. With these techniques in your toolkit, you'll be primed and ready to unleash your inner superhero in no time.

TOM HARDY “VENOM 3” DIET PLAN

When it comes to bulking up like Tom Hardy in "Venom 3," it's not just about pumping iron—it's also about fueling your body with the right nutrients to support that muscle growth. Hardy's approach to nutrition was anything but ordinary, requiring a strategic balance of macronutrients and meal timing to achieve those jacked results.

At the risk of sounding cliché, bulking up requires a substantial increase in calorie intake. However, unlike some of the larger-than-life Hollywood stars like Dwayne Johnson, we're taking a more nuanced approach to get you swole. Playing the beefy anti-hero Venom wasn't a walk in the park for Tom Hardy; it meant loading up on three hefty meals, supplemented by three snacks in between. So, if you're someone who enjoys hearty eating, then this regimen might be right up your alley.

According to a detailed breakdown in Men's Health, Hardy's daily caloric intake hovered around 3,300 calories. This consisted of approximately 450 grams of carbs, 210 grams of protein, and less than 90 grams of fat. Unlike some celebrity diets, Hardy's wasn't overly restrictive, but it certainly required mental fortitude to stick to. Reflecting on his preparation for the role of Charles Bronson, Hardy quipped, "We didn’t have any time to waste, so I started eating and my arse very quickly got very fat." For "Bronson," he packed on about 7lbs per week—sans steroids—ultimately adding around 2 and a half stone to his frame by sticking to a diet of chicken and rice throughout the day.

Let's take a closer look at a typical day in Tom Hardy's "Venom 3" diet plan:

MEAL 1

• 2 whole eggs
• 4 egg whites
• 4 slices of brown toast
• Mixed fruit and nuts

MEAL 2

• 200 g (7 oz) of lean steak
• 100 g of brown rice
• Grilled asparagus

MEAL 3

• 2 scoops of whey protein
• 1 tablespoon of peanut butter
• Skim or almond milk
• 1 banana

MEAL 4

• 225 g (8 oz) of chicken breast
• 200 g of brown rice
• Grilled vegetables

MEAL 5

• 90g-100g of tuna
• Fillings: tomato & lettuce
• Your choice of sauce
• 2 slices of brown bread or 1 wholemeal pita wrap

MEAL 6

• 100-150g of oatmeal
• 1 scoop of whey protein
• 1 handful of blueberries

Following this structured eating plan can help you fuel your workouts and support muscle growth, just like it did for Tom Hardy in "Venom 3."

While Tom Hardy's approach undeniably delivered results, my programs often suggest a slightly different strategy. Something a little bit easier to stick to and much more enjoyable than eating 6 meals per day consisting of chicken, brown rice, protein shakes and oatmeal.

I recommend a brief morning fast of 4-6 hours to kickstart the day with focused activities, followed by a lighter lunch featuring options like sandwiches, omelettes, or Greek yoghurt with nuts. The day concludes with a hearty dinner comprising meat or fish alongside carbs, and a sweet-treat dessert supplemented by a high-calorie shake before bedtime.

This approach streamlines bulking efforts, effortlessly ensuring a calorie surplus while maintaining an enjoyable lifestyle and daily structure that stands the test of time. It's a balanced and sustainable way to achieve your fitness goals without the monotony of constant eating, as Tom Hardy himself has pointed out.

If your goal is to build muscle follow these key nutrition steps. In terms of your calorie intake: Eat 16 x goal bodyweight in lbs. Increase the calories by 100-200 calories if you're not getting stronger or adding reps on your key compound lifts. Decrease the calories slightly if you're seeing too much unwanted fat gain. Aim to eat 0.82g of protein per lb of bodyweight. Fill the rest of your calories with a balance of carbs and fats for optimal hormonal function.

Best of luck achieving Tom Hardy's physique. (Even though you don’t need it!)