(Hardy’s traps are big enough to catch a whale.)

If you’ve seen “Warrior,” you’ve no doubt noticed that Tom Hardy put on some serious muscle, especially in his monster traps,  to play the role of emo brother Tommy Conlon in the film. According to Men’s Health UK, the British-born actor actually put on about 30 pounds of lean mass by doing four strength workouts per day on top of his cardio, muay thai, jiu-jitsu and boxing workouts. Show off.

Although the movie was filmed nearly two years ago, Hardy has kept on most of his mass and even added some additional size for his upcoming role as “Bane” in “The Dark Knight Rises.”

Check out his unique workout, which was developed by former U.S. Marine Patrick “P-Nut” Monroe and published in the latest edition of Men’s Health UK:

Tom Hardy’s ‘Warrior’ Workout Routine

BEFORE

AND AFTER

Here’s Monroe’s description of the theory behind Hardy’s four-times daily routine:

“Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.”

Hardy trained when he woke up, at lunch, before dinner and before bedand took no more than  20 minutes per controlled session, focusing on form, using light weights and moving slowly.

Monroe recommends beginning with two sessions at first in the morning and evening and points out that gaining muscle quickly requires that you  work out little, but oftenand that there are no shortcuts to getting ripped quickly.

The Exercises:

Press-Ups (Push-Ups)

Your first set should see your hands shoulder length apart. You should form a diamond with your forefingers and thumbs for the second set. Your third set will require you to put your hands wider than shoulder-length. Your final set will see you balling your fist and doing the press-ups on your knuckles.

Shoulder Flyes

Stand with your feet shoulder-length apart and get 8 kg(about 17 lbs) dumb bells in each hand. With your palms facing forward raise your hands 180 degrees until they meet above your head (somewhat like a snow angel movement). Lower to start position and repeat. To up the difficulty use heavier weights or stand on one leg (good luck).

Dips

Grab a chair for this one. Sit on the ground, legs in front of you with the chair behind you. Grab the seat of the chair with your hands so that your fingers pointing towards your body. Keep your back straight and push up so your backside is off the floor until your arms are extended. Lower yourself until you’re ALMOST touching the floor and you’ve completed a rep.

The Bridge

This one is a monster. There are multiple stages and if you’re not comfortable you probably shouldn’t move on to the advanced ones as it could result in a neck injury. This exercise is going to give you back flexibility, a powerful neck and a lot of core strength.

Stage 1

Lie on a mat with your feet on the ground and knees bent. You’re gonna lift your hips off the mat — bring your hands to your ears with palms on floor and fingers pointing towards your feet as you do this. You’re gonna do the 10-7-5-3 rep routine for this two. At the top during the 7 reps count to 1 second at the top, at the top during the 5 reps count to 3 seconds and at the top during the 3 reps count to 5 seconds.

Stage 2

Here’s the next stage, if you’re comfortable with stage 1. Push to the top position from stage 1. But this time, push harder. Push through your hands, lift your shoulders off the ground and allow your head to tilt back so the top of it rests on the floor. Push from your heels to your toes as well. All your weight should rest on your hands and toes, not your head. Same rep count as Stage 1.

Stage 3

When you’re comfortable with Stage 2 (AND YOUR FLEXIBILITY IS GOOD) you’re going to do the same things but allow your head to carry some weight. Start by allowing your head to carry 10% and increase as your neck flexibility increases. Do not rush this. Take your time, go slowly. Increase pressure on your head as you feel comfortable. Be careful as this could lead to a possible SEVERE neck injury if you’re not careful.

Stage 4

When you’re comfortable with Stage 3 and your flexibility is up put all your pressure on your head in the bridge position. Be sure to keep your hands near your head in case you need support. Same rep count as the rest of the Bridges.

Stage 5

This is insane, so be warned that you should only do this when Stage 4 is like drinking water. Assume the extended bridge from Stage 3 but hold a light barbell or very small dumb bells in your hands and do 5 reps at the top with the weights. Increase weight as it gets easier.

Abdominal Workout

This is gonna give you core strength and increase the size and power of your abs. Like the Bridge, start with Stage 1 and move on as you get comfortable.

Stage 1

Lie on a mat with your legs pressed together. With your hands clasped behind your head lift your head and shoulders and hold. Then tighten your abs and lift your legs. Lower to start position and repeat. 10 reps, then 7, then 5, then 3.

Stage 2

Perform Stage 1 then at the top of your position bend your knees and pull them in so they touch your elbows. Straighten your legs and lower to starting position. Same reps as Stage 1.

Stage 3

Do the same thing as Stage 1. At the top of the position pull your legs in to touch your elbows but DON’T bend your knees. Yeah, it’ll hurt. Lower legs back to start and repeat. Same reps as before.

Stage 4

Get an 8 kg kettlebell (about 17 lbs) and insert your left shoe in the handle. Wrap your right leg on top of your left leg and foot to hold it in place and do the Stage 1 exercise. Increase as needed.