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Bane Workout: The Insane Bane Training Program

The insane Bane training program. Get insane like Batman's nemesis Bane: add these unique lifts and intensity techniques to your next workout.

Workout Summary Main Goal

Build Muscle

Workout Type

Split

Training Level

Intermediate

Program Duration

6 weeks

Days Per Week

4

Time Per Workout

60-75 minutes

Equipment Required

Barbell, Bodyweight, Dumbbells, Machines

Target Gender

Male & Female

Author

Brad Borland

Workout PDF

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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

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

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

Thursday Thursday

Friday Friday

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!

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About The Author

Brad Borland Brad has a Master's degree in Kinesiology and is a strength and conditioning specialist, military veteran, and cancer survivor.

View all by Brad Borland »

202 Comments Posted Fri, 07/05/2019 - 18:33

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Nichols V How much experience should you have before starting this workout? REPLY REPLY

Posted Thu, 06/13/2019 - 02:23

john constantine i have a work from monday to friday. Can i shift two workouts on sunday and saturday? REPLY REPLY

Posted Mon, 02/25/2019 - 03:29

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Jayden 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? REPLY REPLY

Posted Mon, 02/25/2019 - 09:15

JoshEngland 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-... REPLY REPLY

Posted Fri, 05/11/2018 - 23:42

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Ken 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? REPLY REPLY

Posted Mon, 05/14/2018 - 09:15

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JoshEngland 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! REPLY REPLY

Posted Sat, 01/20/2018 - 22:01

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Ivor Are these moves supposed to comprise the entire workout for the day? It seems that it would be done quicker than 60-75 minutes?

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Posted Mon, 01/22/2018 - 09:16

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JoshEngland 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! REPLY REPLY

Posted Tue, 01/23/2018 - 08:41

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JoshEngland You're welcome! :) REPLY REPLY

Posted Mon, 01/22/2018 - 23:06

Ivor Giraldo Thank you! REPLY REPLY

Posted Mon, 03/05/2018 - 09:13

JoshEngland 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! REPLY REPLY

Posted Sat, 03/03/2018 - 07:18

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Kris Kirov Hello Josh, Is this workout appropriate for a 17-years-old with 2 months of experience? And how much calories I should take? REPLY REPLY

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Posted Sat, 08/27/2016 - 17:33

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Nick 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 REPLY REPLY

Posted Mon, 02/13/2017 - 17:49

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Don imp Max to Reach Lower rep range, when top rep range is reached increase the weights. REPLY REPLY

Posted Sat, 06/11/2016 - 16:16

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Rohit Interesting workout. Can I substitute clean & press for something else? I cannot do cleans at the moment. Push press or jerk press, maybe? REPLY REPLY

Posted Fri, 05/13/2016 - 04:02

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Jon 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? REPLY REPLY

Posted Thu, 03/03/2016 - 21:33

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Michael 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. REPLY REPLY

Posted Thu, 12/10/2015 - 15:01

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Orlando landeros Quick stupid question. Can we add more sets? I feel like I can handle more pain. REPLY REPLY

Posted Fri, 12/11/2015 - 10:07

BradBorland Hi, of course. But just add a few at a time as burnout could creep in. REPLY REPLY

Posted Wed, 11/25/2015 - 15:18

David Sanchez 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. REPLY REPLY

Posted Mon, 11/30/2015 - 11:49

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BradBorland Hi David. Just a second or two of a contraction would do just fine. REPLY REPLY

Posted Tue, 11/03/2015 - 11:59

Ryan How far is a "Length" on walking lunges? REPLY REPLY

Posted Tue, 11/03/2015 - 13:48

BradBorland Hi Ryan. At least 10 steps per leg...

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Posted Thu, 09/10/2015 - 18:47

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Tevita Finau What's the Diet plan? And could you break down the meals? REPLY REPLY

Posted Mon, 05/25/2015 - 18:57

Mick 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. REPLY REPLY

Posted Mon, 05/25/2015 - 22:49

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BradBorland Hi Mick. Go for it for around 6 weeks. After that, take a short break or throttle-down your intensity for a week. Thanks! REPLY REPLY

Posted Fri, 01/30/2015 - 15:33

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IsaAc Full range squats just says 5-10 so sets? Reps? REPLY REPLY

Posted Wed, 05/13/2015 - 08:36

JJ It looks like it should be 5 x 10 (5 rets of 10 reps) REPLY REPLY

Posted Mon, 06/30/2014 - 15:56

Ricardo Medeiros Hey, wanted to know the recommended period for this plan to do? Thank you REPLY REPLY

Posted Fri, 05/30/2014 - 11:18

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Warren 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 REPLY REPLY

Posted Mon, 05/12/2014 - 18:52

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Chris Cant wait to smash this out,i look forward to the result REPLY REPLY

Posted Fri, 04/25/2014 - 00:58

Dara 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. REPLY REPLY

Posted Wed, 04/16/2014 - 09:52

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Jon When I get tired or when ever feel like a change I turn to the "insane like bane training program". I belive its great. REPLY REPLY

Posted Fri, 04/11/2014 - 04:08

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Chris Could some one pls give me the diet plan to this! I know you eat 6 times a week pls someone help with this REPLY REPLY

Posted Mon, 05/09/2016 - 18:05

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Jon If you don't see any progress eating six Times' a week. Try eating 4-6 Times' per day. Eat LOTs of kcal from carbs, meat and veggies and eat and add some good fats. To gain muscles you should eat more carbs. Btw skip whey protein! Eat more rice/pasta/sweetpotato, fish, chicken, fruits and fats from good nuts and olivoils. Don't forgett your brocoli! REPLY REPLY

Posted Fri, 04/11/2014 - 04:05

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Chris If anyone know pls, I'd really like to know the diet plan for this, pls help REPLY REPLY

Posted Thu, 11/27/2014 - 19:06

Jon Eat alot! Dubbel your intake, eat healty, train hard. Push your weights through the Roof and you Will see good gains in size with this workout. I used this workout last year and gained 6-8 kilos in two months and did good improvments in upper body strength. Put on some fat, but hey! WHO cares about fat around your belly in december... Great workout, lots of fun. REPLY REPLY

Posted Wed, 04/09/2014 - 19:41

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Jay would a low cal diet work with this routine or would i have to eat like a beast on it REPLY REPLY

Posted Mon, 05/09/2016 - 18:06

Jon Eat like a beast to become bane! REPLY REPLY

Posted Wed, 04/09/2014 - 19:37

Jay Would a low cal diet work with this routine or would i have to eat like a beast

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Posted Sun, 04/06/2014 - 19:42

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Tom Owen Hi Brad, I am currently 17 years old and quite weak and have alot of fat, do you recommend i start off with this workout or should i lose weight first? If so what routine and what should i be eating? REPLY REPLY

Posted Mon, 05/09/2016 - 18:18

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Jon Learn the basics, eat less calories (eat more veggies and drink more water). Your diet should consist of a little ball of brown rice the rest should be veggies, chicken/fish. Drink water, LOTs of it. Start with fullbody routine, learn basic moves do intensive cardio after each workout (612 minutes). After 6-12 weeks and if you have made solid gains in strength you can try out this routine. Don't forget to add weight on the bar! REPLY REPLY

Posted Sat, 03/01/2014 - 07:38

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viktor is this the official? REPLY REPLY

Posted Sun, 12/08/2013 - 15:40

matt Just do body beast, no bs worked insanely well for me, results within 2 weeks REPLY REPLY

Posted Mon, 11/25/2013 - 14:42

ALex hi i have started working out for about 5 month now is this good for me? would the body look like bane's? REPLY REPLY

Posted Thu, 11/07/2013 - 14:24

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Andy Doesn't look like many new comments but for anyone curious, I just wanted to say that this workout will definitely yield good results with consistency. I started it back in July, upped my protein and lowered my calories/carbs - even with lower calories, I started putting on some bulk. I've been continuing it, taking a week off every 6 weeks or so and adding some more variations - i.e. bi/tri exercises, shrugs, etc at the end of some days. I started at 6'2" and about 190 and am now around 210 and look so much better. Great workout. Doesn't look THAT bad at first, but its pretty brutal in the beginning. If you want to give it a shot, just stick with it and you'll see results! I'm now debating the Thor or Avengers workout... and probably will be adding in some cardio to get rid of the love handles... any recommendation between the two? REPLY REPLY

Posted Mon, 05/09/2016 - 18:29

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Jon Continue with this routine. Change reps for some workouts and try it out for a couple of weeks. Maybe add a or subtract set to "bench, squats, deadlift" to continue progress in strength. Maybe do regular deadlifts before doing chins if you feel your grip is getting to hammerd for serious weights on the dead. Eat less kcal or do some hit-cardio after workout (or during the day you could go for a run). Take it slow and progress! Maybe a fullbody routine with 3x5 and focus on heavier weights could do it for you. Try avoiding sugar and processed foods for a week. The insane Bane routine is great! Love it! REPLY REPLY

Posted Sat, 10/19/2013 - 22:19

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Barry Burt Brad- I'm interested in your workouts. You obviously know what you're talking about since you've been hired by Hollywood on multiple occasions. Thanks for sharing the workouts with the public....free of cost! To all the people writing in with questions- read the other comments! Most of your questions have been answered in other people's questions/comments (and very often they are answered by Brad himself!) REPLY REPLY

Posted Fri, 09/27/2013 - 06:48

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Browner Good looking program, been looking for something like this as a change to standard split training! Will let you know how I get on!

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Posted Thu, 09/05/2013 - 03:13

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James By far the best programme I have tried in a long time!! Felt a massive boost in strength and power with 2 weeks! The AMP exercises are particularly effective of you aim high!! Also the type of programme you can stay on for a while as small tweaks will keep it challenging. REPLY REPLY

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