Program Description
https://fityemek.com/beslenme-programlari/tom-hardy-beslenme-ve-antrenman-programi/ https://youtu.be/_BCaZMhoGSM?si=rLjXioxy_jDlGmVg I guess there is no one who does not know the physics of Tom Hardy in the Warrior movie. It is no different in Venom or the Black Knight, though. Today, we will take a look at the workouts and nutrition program that Tom Hardy performs while building the back and trapezidal muscles, which is everyone's dream. Our brother, who is usually in the forefront with his physique in the movies he chooses to act in (Of course, he is good at acting, don't get mad at him right away), is actually involved in more than one martial art besides all this bodybuilding. For example, he does boxing and Muay-Thai. And of course, he does not neglect his weight training. And he prefers to work in splits.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 12, 2025 06:10
- Last EditedMay 12, 2025 10:51
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Machine)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 8.5
5
Dips Between Chairs
4
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Shrug (Barbell)
5
5 reps
RPE 8.5
3
Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
4
Shrug (Dumbbell)
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Lat Pulldown
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)5 Sets
5 Reps
@8.5
2
Deadlift (Barbell)3 Sets
5 Reps
@8.5
3
Lunge (Dumbbell)3 Sets
8-12 Reps
@8.5
4
Leg Press3 Sets
15-20 Reps
@8.5
Day 3
1
Bent Over Row (Barbell)5 Sets
5 Reps
@8.5
2
Shrug (Barbell)5 Sets
5 Reps
@8.5
3
Overhead Press (Dumbbell)5 Sets
5 Reps
@8.5
4
Shrug (Dumbbell)4 Sets
12 Reps
@8.5
5
Lateral Raise (Dumbbell)4 Sets
12 Reps
@8.5
Day 4
1
Pull-Up (Weighted)5 Sets
5 Reps
@8.5
2
Lat Pulldown3 Sets
12-15 Reps
@8.5
3
Incline Curl (Dumbbell)3 Sets
10-12 Reps
@8.5
4
Bicep Curl (Barbell)3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)3 Sets
8-10 Reps
@8.5
2
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8.5
3
Chest Fly (Machine)4 Sets
8-10 Reps
@8.5
4
Skull Crusher (Dumbbell)4 Sets
8-10 Reps
@8.5
5
Dips Between Chairs4 Sets
8-10 Reps
@8.5