Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week4
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
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!
Bane Workout: 14 Superhero-Crushing Moves
Floor clean and push press: This move will get your hormones surging for sure! Used primarily as a shoulder strength and power builder, it will pack on serious mass all over. Simply clean the bar from the floor using hips, legs and shoulder rotation to catch the bar on your shoulders. From this position use a slight bump with your legs to press the bar overhead with your deltoids, arms and traps. This isn’t a clean and jerk per se, but more of a clean and shoulder press.
Wide-grip upright row: Simply take a grip 8-12 inches wider than shoulder width and pull up with your elbows. This will hit the middle deltoids more than a standard close-grip upright row.
Double plate raise: Want to challenge your grip and look like a beast? Try the standard front plate raise with two smaller plates instead of one that can comfortably fit in your grip. If you can do a 45 pound plate, try two 25s. Your forearms will be screaming for more!
Decline bench close-grip triceps press: You’ve done plenty of close-grip benches in your day, right? Try it on a decline bench for a better mechanical advantage and shoulder relief.
Seated barbell curl: As the name implies, the seated barbell curl will jack up your strength in no time. Sit with the barbell in your lap and curl up only the upper half of the move. On the way down don’t rest the bar, just touch and go.
Modified arching pull-up: Perform a regular, shoulder width pull-up with an underhand grip and instead of bringing your chest to the bar, try bringing your stomach to the bar.
Partial deadlift: I couldn’t help but add this one in. Start with the bar just below your knees. You can crank these out off of the end of a bench or set in a Smith machine.
Side-to-side pull-up: An old favorite of Arnold, take a close, parallel grip and alternate each side of your head up to the bar.
Floor press with dumbbells: This will hit that sweet spot for a bigger bench. Simply lay down on the floor with two dumbbells and press them up on the last half of the movement. Be sure not to rest your upper arms on the floor, just touch and go.
Feet-elevated three-point push-up: Prop your feet on a bench and hands on the floor in the push-up position. Put one foot on top of the other so only the single foot is touching the bench.
Full-range squat: You may be scratching your head as to why this one’s on the list. There is good reason: I can count on one hand in my over twenty years lifting that I have seen someone do a full-range free weight squat. If you are one of the unlucky ones, swallow your pride, cut your weight in half and get to work.
1 ½ rep front squat: If you are like many, you may have a bit of difficulty holding heavy weight on your shoulders during a front squat. Try 1 ½ rep sets. Descend with the bar and only go halfway up, descend again and then complete a full range of motion rep. That is one rep. This technique will make light weight feel like a ton!
Modified ham raise: If you find your gym without a true horizontal bench to perform glute/ham raises, but you are able to use an angled hyperextension bench then this move will be a welcomed addition. Keeping your knees on the bench, extend your body out staying horizontal to the floor. Curl yourself back in (like a leg curl) keeping that horizontal position.
Run-the-rack dumbbell calf raise: Choose a heavy dumbbell, don’t think about it too much, just do it! Perform one-legged calf raises off of the floor for each leg. Once you are finished with both legs, choose the next lighter weight and repeat. Run the entire rack before stopping.
The Insane Bane Training Program
Now let’s put these moves in a program to get you growing again and build a physique even a superhero would envy. Below is a sample program best utilized on a Monday, Tuesday, Thursday, Friday schedule with Wednesday and the weekend off.
The modified moves are highlighted.
| Monday | |||
|---|---|---|---|
| Monday | |||
| Exercise | Warm Up | Working Sets | Rest Periods |
| Incline Barbell Bench Press | 2 x 10-15 | 2 x 5-8 | 2 minutes |
| Dumbbell Floor Press | 2 x 5-8 | 2 minutes | |
| Modified Arching Pull Up | 1 x 10 | AMAP | 2 minutes |
| Partial Deadlift | 1 x 10 | 2 x 5-8 | 2 minutes |
| Floor Clean and Push Press | 1 x 10 | 2 x 5-8 | 2 minutes |
| Dumbbell Lateral Raise | 2 x 10-15 | 2 minutes | |
| Floor Crunch | 4 x 10-20 | 1 minute | |
| Tuesday | |||
|---|---|---|---|
| Tuesday | |||
| Exercise | Warm Up | Working Sets | Rest Periods |
| Dumbbell Calf Raise - Run The Rack | 1 x 15 | 2x3 by Rack | 2 minutes |
| Full-Range Squat | 2 x 10-15 | 5 x 10 | 2 minutes |
| Walking Lunge | 2 Lengths | 2 minutes | |
| Modified Hamstring Raise | 1 x 10 | 2 x AMAP | 2 minutes |
| Seated Barbell Curl | 1 x 10 | 2 x 5-8 | 2 minutes |
| Dips | 1 x 10 | 2 x 5-8 | 2 minutes |
| Hanging Leg Raise | 4 x 10-20 | 1 minute | |
| Thursday | |||
|---|---|---|---|
| Thursday | |||
| Exercise | Warm Up | Working Sets | Rest Periods |
| Barbell Bench Press | 2 x 10-15 | 2 x 8-12 | 2 minutes |
| Feet Elevated 3 Point Push Up | 2 x AMAP | 2 minutes | |
| Side to Side Pull Up | 1 x 10 | 2 x AMAP | 2 minutes |
| T Bar or Barbell Row | 1 x 10 | 2 x 8-12 | 2 minutes |
| Double Plate Raise | 1 x 10 | 2 x 8-12 | 2 minutes |
| Wide Grip Upright Row | 2 x 8-12 | 2 minutes | |
| Incline Sit Up | 4 x 10-20 | 1 minute | |
| Friday | |||
|---|---|---|---|
| Friday | |||
| Exercise | Warm Up | Working Sets | Rest Periods |
| Seated Calf Raise | 1 x 10-15 | 2 x 10-15 | 2 minutes |
| 1 1/2 rep Front Squat | 2 x 10-15 | 2 x 8-12 | 2 minutes |
| Single Leg Press | 2 x 8-12 | 2 minutes | |
| Romanian Deadlift | 1 x 10 | 2 x 8-12 | 2 minutes |
| Standing Dumbbell Curl | 1 x 10 | 2 x 8-12 | 2 minutes |
| Decline Close Grip Tricep Press | 1 x 10 | 2 x 8-12 | 2 minutes |
| Lying Leg Raise | 4 x 10-20 | 1 minute | |
AMAP = As Many As Possible.
Editor's note: have any questions about the Insane Bane Workout Program? Leave them in the comments below for workout creator Brad Borland. Good luck getting big and powerful like Bane!
220 Comments
What about the diet? I remember doing the workout and at the time they said he did a dirty bulk (pizza, KFC, etc) is that true?
I can't confirm about the dirty bulk, but some athletes and actors have done that in the past. If size is your prize, then here is our suggestion.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
So Monday Tuesday rest day then the other two days do I rest for 3 days or restart the week?
Your days off are Wednesday, Saturday, and Sunday. Start over on Monday.
What is the % of your max one should do for this workout and the tempo? Thanks.
Hi, Joe. One rep max wasn't considered for this program. It should be based on how the muscle feels while you're training. It may take 80% of your max to feel challenged while others could feel it with just 70%. Find what works best for you and go with it.
As for tempo, I like training with three second negatives and a one second positive followed by a one second hold at peak contraction.
Hope this helps!
I mean. The program has rep ranges. I haven’t attempted a one rep max once I realized it isn’t necessary for hypertrophy. If you know which weight has you fail in the desired rep range… why does % of 1 rep max matter?
I'll say this. I have a good physique. I've been lifting in and off for the past decade. This last deployment I was on I hit it hard and came back home have still kept the consistency. I seen this workout and thought it wouldn't get it done because I felt my own workout was more intense...
I HAVE BEEN HUMBLED! Day 3 feeling swole and dangerous!!!
I finished 8 weeks of this program, it was so very very good, I lost fat and gain a lot of strength. One of the best workouts around here! Thanks!
I’m looking for another workout like this, any suggestion?
Glad you like the workout and congrats on your results, Armando. What are your current goals? Knowing that would help us make the best suggestion possible.
Here you go!
https://www.muscleandstrength.com/workouts/10-week-mass-building-program...
Rn, I’m in bulk phase
Can I add a set on exercises when I feel a left on the tank?
Hey Armando - adding additional sets is not recommended
Hi,
I am 17 years old and 235 pounds. I want to lose weight, a lot, but still be very sculpted. I don't have access a bar or any bar bells. I do have access to dumbbells, cable rows, leg press, and Standing lateral pulley. Can you provide me a workout similar to the one above but with alternatives to the bar bell or deadlifts.
Hey Vinny - check out this one: https://www.muscleandstrength.com/workouts/9-week-progressive-bodyweight...
Just do the exercises with what are available to you brother.
If you have dumbbells, the movement with barbell exercises is exactly the same, you’re just holding the bars in hands unilaterally.
For “barbell curls” press the two dumbbells together.
Don’t have dumbbells? Resistance bands work! Grab a broom stick or metal rod and put it through the handles. Now you can life unilaterally or bilaterally.
This stuff isn’t hard. If it says “barbell” you can use dumbbells. If it says dumbbells you can use barbells or ... bands... or A CAN OF SOUP! LoL
Just do it brother.
How much experience should you have before starting this workout?
I’d say if you have a good grasp (intermediate level) of the main lifts, (bench press, squat, deadlift, overhead press, row or pull-up) then you can go on to this workout.
I’d also recommend starting with a light weight that you can handle relatively easily for the first week or two so you get a good feel for the form of some of the more “complex” moves.
Example: floor clean to push press
i have a work from monday to friday. Can i shift two workouts on sunday and saturday?
Hi there, I was wondering, is there a diet to this?
Does the Venom diet work for this or do I have to have a different diet?
Hi Jayden,
You can, but diet is highly individualized. I'd recommend you
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
I'm a big guy. Started at 340. Down to 245. The entire reason I lost was... okay. Well it was to feel better about myself, but Bane has always been my body goal. I'm 6'3" and am definitely overweight and want to lose more. Could I lose while doing this or should I start elsewhere and come back here?
Hi Ken,
Yes, you can use this program as a weight loss program so long as you're eating in a calorie deficit.
Hope this helps!
Are these moves supposed to comprise the entire workout for the day? It seems that it would be done quicker than 60-75 minutes?
Hi Ivor,
Time duration is simply a guestimate. Some may finish faster or slower depending on their rest period monitoring and rep tempo.
Hope this helps!
You're welcome! :)
Thank you!
Hi Kris,
I'd suggest still sticking to a beginner workout only being 2 months into weight training.
Start here: https://www.muscleandstrength.com/workouts/beginner
As far as calories go, start here: https://www.muscleandstrength.com/tools/bmr-calculator
Hope this helps!
Hello Josh,
Is this workout appropriate for a 17-years-old with 2 months of experience? And how much calories I should take?
For the exercises requiring weights, should we be going for max weight? Or what is a good goal to shoot for?
Thanks! this program looks awesome
Max to Reach Lower rep range, when top rep range is reached increase the weights.
Interesting workout. Can I substitute clean & press for something else? I cannot do cleans at the moment. Push press or jerk press, maybe?
This routine is great. High frequency, lots of compound excercises, single leg press, floor clean etc. Every muscle in the body heta worked. It might be a bit intense for some. This is My third go at the bane routine, i definitly feel that in other workout programs i miss training several muscles. I have tried once, twice, three Times a week. Fullbody workouts and different splits. This is the best routine to build a muscular and strong body. But Im not sure im going to do 5x10 in the squat, that is a bit to much.
So My question to Brad: maybe i can use different reps/sets each month? If My goal was to increase the squat with 60 kilos in one year and maybe increase deadlift with 40-70 kilos, should i continue with this routine? Change 5x10 squats to 3x3, 2x2 and a 1x8-12 every fourth week? Then rest 1 week (cardio) and maybe continue once again with this program?
HI Brad,
I was wondering about what kind of diet I should be following and what kind of supplements you would recommend to compliment this program. I will be starting this program this coming up Monday and really looking forward to you thank you in advance for your information and time.
Quick stupid question. Can we add more sets? I feel like I can handle more pain.
Hi, of course. But just add a few at a time as burnout could creep in.
At the peak of these workout moves, should i be holding it for a second or two to get a good squeeze, as i have been told to do so when wanting muscle growth, or are they more of a power move, get to the peak quick and come back down? Just started this week and OMG these moves are kicking my butt, great job at putting it together, i just want to make sure i am doing the moves right for optimal results.
Hi David. Just a second or two of a contraction would do just fine.
How far is a "Length" on walking lunges?
Hi Ryan. At least 10 steps per leg...
What's the Diet plan? And could you break down the meals?
Brad - it doesn't say on this page how long I should stay on the Bane Workout for? Can you please tell me how long I should run this program.
Also, thanks for creating this! I have been following various programs you've created on Muscle & Strength for years and got some really amazing results. I don't use anything unnatural etc and have put on about 40lbs since I started lifting 4 years ago. Thanks again.
Hi Mick. Go for it for around 6 weeks. After that, take a short break or throttle-down your intensity for a week. Thanks!
Full range squats just says 5-10 so sets? Reps?
It looks like it should be 5 x 10 (5 rets of 10 reps)
Hey, wanted to know the recommended period for this plan to do? Thank you
Brad,
I was one of those guys that could never put on weight- after staying consistent on this I am 10 pounds heavier. It's added power to my stride (I play ice hockey) and I'm no longer easy to knock off the puck.
Thank you very much!
Warren
Cant wait to smash this out,i look forward to the result
Hi brad.
I've been doing this program now for about 5 weeks and was wondering how many weeks you would suggest doing? I'm making some good strength and muscle gains and Im really enjoying it.