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WE SH IP TO ALGERI A VIE W D E TAILS

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 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

Working
Exercise Warm Up Rest Periods
Sets
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 Rest Periods
Sets
Dumbbell Calf Raise - Run
1 x 15 2x3 by Rack 2 minutes
The Rack

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

Working
Exercise Warm Up Rest Periods
Sets
Barbell Bench Press 2 x 10-15 2 x 8-12 2 minutes

Feet Elevated 3 Point Push

  2 x AMAP 2 minutes
Up

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

Working
Exercise Warm Up Rest Periods
Sets
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

1 x 10 2 x 8-12 2 minutes
Press

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 + Post Comment

Posted Fri, 07/05/2019 - 18:33 LIKE 0

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

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Posted Thu, 06/13/2019 - 02:23 LIKE 0

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

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 Posted Mon, 02/25/2019 - 03:29 LIKE 1
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?

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Posted Mon, 02/25/2019 - 09:15 LIKE 1

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-...

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Posted Fri, 05/11/2018 - 23:42 LIKE 1

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?

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Posted Mon, 05/14/2018 - 09:15 LIKE 1

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!

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Posted Sat, 01/20/2018 - 22:01 LIKE 4

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 LIKE 3

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!

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Posted Tue, 01/23/2018 - 08:41 LIKE 3

JoshEngland
You're welcome! :)

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Posted Mon, 01/22/2018 - 23:06 LIKE 3

Ivor Giraldo
Thank you!

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Posted Mon, 03/05/2018 - 09:13 LIKE 2

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!

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Posted Sat, 03/03/2018 - 07:18 LIKE 3

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?

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 Posted Sat, 08/27/2016 - 17:33 LIKE 13
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

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Posted Mon, 02/13/2017 - 17:49 LIKE 3

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

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Posted Sat, 06/11/2016 - 16:16 LIKE 14

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

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Posted Fri, 05/13/2016 - 04:02 LIKE 11

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?

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Posted Thu, 03/03/2016 - 21:33 LIKE 14

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.

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Posted Thu, 12/10/2015 - 15:01 LIKE 13

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

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Posted Fri, 12/11/2015 - 10:07 LIKE 14

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

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Posted Wed, 11/25/2015 - 15:18 LIKE 13

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.

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Posted Mon, 11/30/2015 - 11:49 LIKE 14

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

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Posted Tue, 11/03/2015 - 11:59 LIKE 14

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

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Posted Tue, 11/03/2015 - 13:48 LIKE 15

BradBorland
Hi Ryan. At least 10 steps per leg...
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Posted Thu, 09/10/2015 - 18:47 LIKE 11

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

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Posted Mon, 05/25/2015 - 18:57 LIKE 12

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.

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Posted Mon, 05/25/2015 - 22:49 LIKE 12

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!

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

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

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

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

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Posted Mon, 06/30/2014 - 15:56 LIKE 14

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

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

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Posted Mon, 05/12/2014 - 18:52 LIKE 17

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

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Posted Fri, 04/25/2014 - 00:58 LIKE 15

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.

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Posted Wed, 04/16/2014 - 09:52 LIKE 14

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.

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Posted Fri, 04/11/2014 - 04:08 LIKE 14

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

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 Posted Mon, 05/09/2016 - 18:05 LIKE 16
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!

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Posted Fri, 04/11/2014 - 04:05 LIKE 14

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

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Posted Thu, 11/27/2014 - 19:06 LIKE 16

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.

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Posted Wed, 04/09/2014 - 19:41 LIKE 14

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

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Posted Mon, 05/09/2016 - 18:06 LIKE 11

Jon
Eat like a beast to become bane!

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Posted Wed, 04/09/2014 - 19:37 LIKE 14

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 LIKE 17

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?

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Posted Mon, 05/09/2016 - 18:18 LIKE 13

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 (6-
12 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!

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Posted Sat, 03/01/2014 - 07:38 LIKE 14

viktor
is this the official?

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

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

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Posted Mon, 11/25/2013 - 14:42 LIKE 15

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

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 Posted Thu, 11/07/2013 - 14:24 LIKE 16
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?

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Posted Mon, 05/09/2016 - 18:29 LIKE 10

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!

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Posted Sat, 10/19/2013 - 22:19 LIKE 14

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!)

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Posted Fri, 09/27/2013 - 06:48 LIKE 17

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 LIKE 14

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.

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