Vengeance of Bane – The Bane Workout

Welcome to our Vengeance of Bane Workouts.  As a long-time comic book aficionado, these workouts are a tip of the hat to DCs’ Bat-breaking super-criminal.  A strongman workout combined with prisoner, bodyweight circuits. Gotham must burn!!

Click the link below to skip the introduction and go straight to the workout!

Table of Contents

Introduction

Bane is a supervillain appearing in stories published by DC Comics. Created by writer Chuck Dixon and artist Graham Nolan, he made his debut in Batman: Vengeance of Bane #1 (January 1993). Bane is usually depicted as a dangerous adversary of the superhero Batman. The character belongs to the collective of enemies that make up Batman’s rogues gallery. Possessing a mix of brute strength and exceptional intelligence, Bane is often credited as the only villain to have ‘broken the bat’; defeating him both physically and mentally.

Bane. Batman. Bane vs Batman. DC Characters. DC Comics.
Bane is one of Batman's most formidable adversaries, and the only villain to have broken the bat. As in snapped his spine and put him out of action.

The Bane Story so far...

The man who would become Bane was born on the island of Santa Prisca (A fictional island in the DC universe, located in the Caribbean Sea and noted for its political unrest).  His father was a revolutionary who had escaped Santa Prisca’s court system.  The corrupt government of Santa Prisca decreed that his young son would serve out the man’s life sentence. Consequently, Bane spent his childhood and early adult life in prison.

 

For 17 years, the child spent his entire life inside a chamber connected to the ocean within the prison.  He spent every day in secluded boredom and every night swimming for his life to stay afloat when the tide would come in and fill his cell.  Over the years, he grew stronger, more cunning, and filled with hatred for the outside world.

Although he was imprisoned, his natural abilities allowed him to develop extraordinary skills within the prison’s walls. He read as many books as he could get his hands on, and spent most of his spare time physically training in the prison’s gym. He developed his own form of meditation to help him endure his solitude and train his mind.  He also had to survive and learned to fight in the merciless school of prison life. Because of the cultural and supposed geographical location of Santa Prisca, Bane learned how to speak English, Spanish, Portuguese, Persian, Urdu and Latin. Despite his circumstances, he found teachers of various sorts during his incarceration, ranging from hardened convicts to an elderly Jesuit priest, under whose tutelage he apparently received a classical education. 

 

He committed his first murder at the age of eight, stabbing a criminal who wanted to use him to gain information about the prison.  During his years in prison, Bane carried a teddy bear he called Osito (“little bear” in Spanish), whom he considered his only friend.  It is revealed that Osito has a hole in his back to hold a knife that Bane used to defend himself.

 

Bane is tortured by a monstrous, terrifying bat creature that appears in his dreams, thus giving him an intense fear of bats. He ultimately established himself as ‘the king of Peña Duro prison’ and eventually became known as Bane. As in ‘the Bane of everything that exists.’

The prison’s controllers took note of Bane’s physical prowess and decided to use him as a test subject for a mysterious drug known as Venom. (Venom is an addictive strength-enhancing super-steroid in the DC universe). The scientist who developed the drug experimented among the prisoners of Peña Duro. These experiments were without success (the prisoners all died) until Bane became the first test subject to endure the procedure.  Venom enhanced the stamina and other abilities of Bane, transforming him into an almost super-human being.  The effects of the serum were temporary, but even without it, Bane represents a significant physical challenge. (In the comics Bane has strength, stamina, agility, and fighting skills that are slightly comparable to DC’s metahumans.)


After Bane’s eventual defeat and incarceration, he suffered terribly from the withdrawal effects of the venom.  In time he came to realise he had depended on it too much. Bane rehabilitated himself and overcame his addiction to Venom. 

Bane would eventually escape Peña Duro, along with several accomplices. His ambition turns to Gotham City, after becoming interested in the tales of ‘the Batman’ from one of his accomplices ‘Bird’.  Gotham City fascinated Bane because, like Peña Duro, fear rules Gotham (fear of Batman). Bane is convinced that Batman is a personification of the demonic bat which had haunted his dreams as a child. Bane believes that fate has placed Batman on a collision course with him.

During the ‘Knightfall’ storyline, Bane goes to Gotham City with the intention of hunting Batman and defeating him. Deciding he wants Batman in his weakest physical and psychological state he attacks Arkham Asylum allowing its deranged inmates to escape.  This includes all the major-league Gotham crazies, the Joker, Two-Face, the Riddler, the Scarecrow etc) to escape into Gotham City.  Consequently, Batman is forced to recapture the escapees, a mission that takes him three months and drives him to mental and physical collapse. 

 

Exhausted, Batman returns to his home in Wayne Manor, only to find Bane waiting for him. Bane attacks Batman, beating him to within an inch of his life.  Not content with the defeat of his nemesis, Bane decides not to kill Wayne but to let him live with his ‘shame’.  He then raises him up overhead and breaks his back over one knee, leaving him a paraplegic. In the comics, Bane is the only villain to have ‘Broken the Bat’. (This iconic moment is incorporated in the Christopher Nolan film ‘The Dark Knight Rises.’

 

Eventually, Bruce Wayne would return but is haunted by the memory of the man who managed to hunt him down and break him.  The two have since clashed many times in the DC stories, sometimes as enemies, sometimes as allies. The character of Bane has since gone in many directions from taking over Gotham and becoming a hero, to trying to unravel his past, most notably the identity of his father.

Bane has one of the most cunning, disciplined and highly intelligent minds within the DC universe. Studying several scientific fields, languages, strategy, history, etc, he has all the advantages of classical education.  Unlike other intellectual DC characters such as the Riddler and Lex Luthor, Bane strongly focuses on his goals without any obsessive tendencies clouding his judgments. With his coordinated mindset, Bane was capable of deducing Batman’s identity with little support or investigation.

 

He possesses a photographic memory, capable of easily studying and fully reading and understanding the actions and the physical movements of another individual.

 

He is also highly devious and a superb strategist and tactician. Using these skills to frequently manipulate various authorities and superheroes into doing his bidding. In prison, Bane also invented his own form of callisthenics and meditation to develop his mind and body. He also developed his own fighting style derived from gladiatorial-style prison fights to the death.  In the early comic stories, Bane was highly reliant on the use of the drug Venom to enhance his abilities. After his initial defeat, Bane defeats his venom addiction choosing to rely solely on his physical and mental abilities.

As well as comics, Bane has appeared in various media films, books, cartoons and video games. Generally, the storytellers stick with his South American origins and he is portrayed as a Latino male.  In 2010 the director Christopher Nolan brought the character of Bane to the big screen in ‘The Dark Knight Rises’.  In the film, he was portrayed by Tom Hardy.  The origins of the character were changed to that of a European-based mercenary who ran with Ra’s Al Ghul’s League of Shadows.  This version did not sound Latino and had a very fun and unique accent that is often parodied.  Other changes to the character include Bane’s reliance on Venom.  The director (deciding to keep his version of the DC universe as close to the real world as possible) decided to omit Venom (and all references to superpowers etc).  Instead, Bane was reliant on an oxygen supply that helped keep him alive after an injury he sustained fighting in prison.  The Nolanverse ‘Bane’ utilised raw strength and fighting skills derived from the ‘League of Shadows’.

Bane. Bane vs Batman. DC Characters. DC Comics. The Dark Knight returns. Christopher Nolan Film. Christian Bale. Tom Hardy.
Bane (Tom Hardy) confronts Batman (Christian Bale) in Christopher Nolans 'The Dark Knight Rises.'

The Legacy of the Big Man from Santa Prisca

Bane is a fan-favourite villain because he is a warped reflection of Bruce Wayne. A character born from loss and having his life stolen from him.  Like Wayne, he possesses an unbreakable will and commitment to forging his body and mind into peak human condition.  Unlike Wayne, Bane is not born to riches or opportunity.  Instead, he is born to nothing but a prison cell and his own bid for survival.  He dedicates himself to taking from the world all the opportunities that were stolen from him. 

“The world is my prison, I will rule it or die.”

― 'Bane'

Hope you enjoy the circuits!

Santa Prisca Circuits

Bane Workouts.Bodyweight exercises. Bodyweight exercises.. Calisthenics. Calisthenics workout plan. Callisthenics workout plan for beginners. functional strength training. Muscular hypertrophy. core exercises for men. Full body workout plan.

About the Workout:

The Bane workouts are a combination of Strongman compound and isolation circuits with prison-style calisthenic workouts. There will be 3 days of heavy lifts, 2 days of callisthenics and 2 days of active rest. The lifts will involve heavier weights with fewer reps to encourage hypertrophy and develop strength. Rest times between sets are longer to allow full recovery. Eating will be important with this plan. You will need to increase your calories to make a difference.  Try to eat meals that are plain but high in calories. See advice below.  Finally, no abusing your body with venom or super steroids, not allowed with this or any plan. Natural gains only!!  

 

The heavyweight’s circuits run on Monday, Wednesday and Friday. Tuesday and Saturday for Prison style bodyweight workouts. Thursday and Sunday for active rest.

Equipment required:

  • For the majority of the exercises, you’ll need to head to the gym or have a well-equipped home gym.
  • Many of the exercises involve a mix of isolation and compound exercises resistance exercises.  Some involve barbells, machines, dumbbells, plates, and an adjustable bench.
  • The prison-style workouts are bodyweight only and require no equipment.

Don’t worry if you don’t have to have some of the equipment, improvise with what you do have. See our section here on improvised gym equipment.

Workout Summary

  • The Bane workout runs from Monday to Sunday.  
  • It involves 3 days of heavy weights training; 2 days of prison style, bodyweight workouts and 2 days of active rest/optional cardio.  
  • The workouts are split workouts focussing on the upper/lower body.  
  • Workout aims are strength gains and muscle mass development.  
  • Undertake the programme for 8-12 weeks.
  • For the heavy-weighted exercises, find 80-85% of your 1RPM for each exercise.  That is your baseline. 
  • With each set/session look to gradually increase the weight.
  • Make your way steadily through the exercises. 
  • Concentrate on good effort and technique and try not to exceed rest times. 
  • For these circuits, greater recovery time is required for the heavyweights’ sections’ 2 mins recovery per exercise.

Warm ups

(Always warm up before starting any routine).  Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles.  Use light core stretches to activate the muscle groups we shall be using.

After mobility drills use three rounds of the warm-up drills below.

Quick warm up. Workouts. Functional Training. Super Soldier Project.

Monday: Quads, Hamstrings & Calves

Warm-up sets: For all resistance-type exercises undertake 2x warm-up sets at a much lighter weight before undertaking the main circuit.

Resistance: 80-85% of 1RPM as a baseline. Increase weights by increments with each set.  Note the weight used and aim to go slightly heavier with each weekly session.

  1. Barbell Back Squat – Warm-up: 2 x 10-15 reps. Working set: 5 x 8 reps. 
  2. Hack Squat (Barbell) – Warm-up: 2 x 10-15 reps. Working set: 5 x 8 reps.
  3. Romanian Deadlift – Warm-up: 2 x 10-15 reps. Working set: 5 x 8 reps. 
  4. Good Morning4 Sets 10-12 reps.
  5. Glute bridge4 sets of 8 reps. 
  6. Leg Press 4 Sets 10-15 reps.
  7. Hamstring Curls4 sets of 10 reps. 
  8. Leg Extension4 sets of 10 reps. 
  9. Dumbbell Step ups – 3 Sets 10-15 reps.
  10. Barbell Calf Raises4 Sets 10 reps.
  11. Standing Calf Raise4 Sets 20 reps.
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Muscular hypertrophy. Muscular strength. functional strength training. upper body strength workouts. Compound exercises. best exercise for fat loss. Tom Hardy. Tom Hardy Workout. core exercises for men. Full body workout plan. exercises for strength training. strength exercises for back.

Tuesday: Pena Duro Prison Workout

Work your way through the exercises for the prescribed number of reps and sets per exercise.

  1. Military pushups – x 10, 7, 5, 3 reps.
  2. Standard pushups x 10, 7, 5, 3 reps.
  3. Eagle pushups – x 10, 7, 5, 3 reps.
  4. Diamond pushups – x 10, 7, 5, 3 reps.
  5. Kong pushups – x 10, 7, 5, 3 reps.
  6. Full-range prisoner squats – 5 x 20 reps.
  7. Side plank – 4 x 30 secs on each side.
  8. Slow bicycle crunches – 4 x 20 reps on each side.
  9. Crunches – 4 x 30 reps.
  10. Reverse crunches – 4 x 30 reps.
  11. Hanging knee raises – 4 x 15 reps.
Bodyweight exercises. Bodyweight exercises.. Calisthenics. Calisthenics workout plan. Callisthenics workout plan for beginners. functional strength training. Muscular hypertrophy. core exercises for men. Full body workout plan.

It’s a hard knock life. Bane didn’t have it easy growing up in prison. No fancy gyms or high tech equipment here. Not like that spoilt rich kid Bruce Wayne.

Wednesday: Upperbody – Chest, Shoulders & Triceps

  1. Flat barbell bench press – Warm up set: 2 x 10-15. Working set 2 x 5-8 reps. 
  2. Incline barbell bench press – Warm up set: 2 x 10-1. Working set 2 x 5-8 reps.  
  3. Dumbbell chest flys – Warm-up set: 2 x 10-15. Working set 2 x 5-8 reps.  
  4. Shoulder width grip pull-ups – 4 sets x 8 reps.
  5. Seated behind the neck press – 5 sets x 5-8 reps.
  6. Shoulder push ups – 4 sets x 10 reps.
  7. Bent over rear delt fly – 5 sets x 10-15 reps.
  8. Shrugs barbell or dumbbell) – 5 sets x 10-12 reps.
  9. Dumbbell shoulder front raises – 5 sets x 10-15 reps.
  10. Bodyweight triceps dips – 4 sets x 10 reps.
  11. EZ bar skull-crusher or bodyweight skull-crusher – 5 Sets x 10-12 reps.
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Bane. DC Characters. DC Comics.
Previously addicted to the super steroid 'Venom', Bane goes on a crusade to destroy anybody and anything involved with its production.

"I wondered what would break first... your spirit or your body?"

― 'Bane'

Thursday: Active Rest

  • Active rest day. Burn excess calories and keep active with light exercise. Help the muscles to recover. 
  • Walk at least 10,000 steps. Go for a long walk or hike.
  • Use non-impact cardio such as swimming or cycling. Keep your muscles activated whilst allowing them to recover.
  • Stretching/Yoga.
  • Spa or massage day. 
  • Alternatively, just walk around your own ‘prison yard’ with dreams of burning Gotham to the ground and choking the life out of the Batman.

“It doesn't matter who you are, what matters is our plan"

― 'Bane'

Bane. Batman. Bane vs Batman. DC characters. DC comics.
Despite seeing eye to eye over certain things and even teaming up on occasion. It's always inevitable that Batman and Bane end up in an all out, knockdown brawl from time to time.

Friday: Back, Traps & Biceps

  1. Deadlifts – Warm-up: 2 x 10-15 reps. Working set: 5 x 8 reps.
  2. Chin-up – (superset): 3 sets x 8-10 reps.
  3. Hang clean (superset): 3 sets x 15 seconds hangs.
  4. T Bar or barbell row – Warm-up: 2 x 10-15 reps. Working set: 5 x 8 reps.
  5. Wide grip upright row – 4 x 10-15 reps.
  6. Standing lat pulldown – Warm-up: 2 x 10-15 reps. Working set: 5 x 8 reps.
  7. Dumbbell lateral raise – 5 Sets x 10-15 reps.
  8. Seal rows – 4 x 10-15 reps.
  9. Upright rows – Warm-up: 2 x 10-15. Working set: 5 x 8 reps.
  10. Face pulls – Warm-up: 2 x 10-15. Working set: 5 x 8 reps.
  11. Dumbbell Hammer Curls – 4 sets x 8 reps.
  12. Concentration Curls – 4 sets x 8 reps.
  13. EZ-bar biceps curls – 4 sets x to failure.
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Saturday – Pena Duro Prison Workout

Work your way through the exercises for the prescribed number of reps and sets per exercise.

  1. Military pushups – x 10, 7, 5, 3 reps.
  2. Standard pushups x 10, 7, 5, 3 reps.
  3. Eagle pushups – x 10, 7, 5, 3 reps.
  4. Diamond pushups – x 10, 7, 5, 3 reps.
  5. Kong pushups – x 10, 7, 5, 3 reps.
  6. Full-range prisoner squats – 5 x 20 reps.
  7. Side plank – 4 x 30 secs on each side.
  8. Slow bicycle crunches – 4 x 20 reps on each side.
  9. Crunches – 4 x 30 reps.
  10. Reverse crunches – 4 x 30 reps.
  11. Hanging knee raises – 4 x 15 reps.
Bodyweight exercises. Bodyweight exercises.. Calisthenics. Calisthenics workout plan. Callisthenics workout plan for beginners. functional strength training. Muscular hypertrophy. core exercises for men. Full body workout plan.

Sunday – Active Rest

  • Active rest day. Burn excess calories and keep active with light exercise. Help the muscles to recover. 
  • Walk at least 10,000 steps. Go for a long walk or hike.
  • Use non-impact cardio such as swimming or cycling. Keep your muscles activated whilst allowing them to recover.
  • Stretching/Yoga.
  • Spa or massage day. 
  • Alternatively, just walk around your own ‘prison yard’ with dreams of burning Gotham to the ground and choking the life out of the Batman.

Workout Tips

  • Get Comfortable With Compound lifts using Barbells – learning some basic powerlifting techniques will help you to avoid injuries and always keep your mind on keeping a proper technique. If you have the time, spend a few hours with a strength or a PT specialising in barbell/Olympic lifts if necessary.  If this isn’t available to you, find a mirror and record yourself lifting very light weights.  Free weight multi-joint lifts will make up a large chunk of your workout. 
  • Heavier reps/fewer sets. You will be challenging your muscles with heavier weight, fewer reps, and higher volume.  
  • Find out your 1RM – To make strength gains you need to know your 1RM (one rep max). If you are new to the fitness lifestyle, again you should seek a professional’s help in finding out your 1RM. 
  • Make sure that you do every exercise with the proper form. This will help to avoid injuries but will make each workout bring on maximum effects. If you are unsure, practice with someone in the know until you have the correct form.
  • Always include warmup lifts (especially with heavy compound lifts). A few lighter reps or sets to help prepare the muscles and mind for what is to come.  They can help to increase strength and reduce fatigue so that you can push yourself further.
  • Be consistent.  This workout routine will only work if you stick with it week in and week out.
  • Active Rest: Since the heavyweight lifts will be very taxing, your muscles will need more time to repair.  Take advantage of the active rest days.  Get moving.  You can recuperate and burn calories at the same time. It will also help you heal faster.

Nutrition Tips

All the exercise in the world won’t help if you are not eating correctly.  To maximise the gains from this workout, eat little but often.  

  • The aim of this plan is hypertrophy and strength gains.  To do that you are going to need excess energy and that means eating more.
  • Plan for 15% to 20% excess calories on a daily basis. For example: If you require 2,200 calories per day then you should ramp up the intake to 2,600 calories to compensate for the workouts.  
  • Aim for real food. Avoid the junk and processed foods. Fresh fruit, meat, fish, vegetables and low carbs. 
  • Cover all the nutritional bases with Carbs (40% of intake), Protein (30% of intake) and fats (30%).   
  • Vitamins and minerals – aim for natural sources as opposed to supplements. However, if you are lacking in one area top up with supplements by all means.
  • Water (obviously).

Example Daily Meal Plan

  • Water– Throughout the day (between 1.5-2 litres).
  • Breakfast – Porridge with nuts and berries/Poached eggs on brown toast.
  • Morning snack – Hemp or a whey-based protein shake with Branched-Chain Amino Acid intake (BCAA).
  • Pre-workout snack – Fruit and nuts.
  • Post-workout snack – Banana/Cottage cheese.
  • Lunch – Chicken/turkey salad with a light portion of carbs (lentils, basmati rice or sweet potato).
  • Afternoon snack – Protein shake.
  • Dinner – Lean protein (i.e. fish, chicken, or beef) with vegetables of choice.
  • Before bedtime – Greek yoghurt with nuts and honey.

NB: Please note, I am not a nutritionist or a dietitian, if you need a true diet plan specific to your needs, then you should seek advice from one of these professionals.

Whichever workout you undertake

Remember to cool down, stretch and drink water!

Workout Complete!!

Bane. DC Character. DC Comics.

Only now will Bane allow you to die.

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