The Bane Prison Workout: How to Get Jacked in Confinement

It seems you guys and gals have been enjoying the bodyweight routines, so we are now adding Bane to the lineup!

In this segment of the Superhero Training series, we are going to go over exactly how you can build a strong physique with nothing but your body weight - as if you were confined in a prison cell like Bane!

We've covered a solid amount of DC Characters - including Batman, Superman, Nightwing, Red Hood, Batman Beyond, and Deathstroke! Feel free to tune into those articles after this one.

Now, let's break down Bane, starting with the physique ranking!

Bane Physique

Bane Physique Ranking

Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.

This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.

Tier 1: Realistically achievable (Natty)

Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)

Tier 3: Not natty (requires PED's for maintenance)

Bane's physique is placed in the Tier 2 category - Giga Genetics.

Tier 3 Bane got addicted to that secret sauce. But since this is strictly based on his time in confinement, we are placing that version of his physique in the Tier 2 category!

When you consider building a physique like Bane during his cycle, the average natty can't achieve it. But when we take a look at his body composition during his earlier years, it's a pretty doable physique.

But I'm sure y'all want to see us cover the juiced-up version of Bane. Feel free to let me know in the comments if you all want to see that in a future episode!

Here are some factors that place him in this tier:

  • Bane's aesthetic physique: In my personal opinion, this is as aesthetic as he gets. He had a much leaner physique, with less excessive proportions and functionality.

  • Realism: The hard truth about fitness is, that certain physiques are impossible. But this one is more on the balanced side, making even an inspired physique achievable for the average Joe.

  • Athletic Build: Unlike the bulkier look Bane has throughout the comics, his prison physique is unironically a whole lot more appealing given the athletic aspect of his physique (unless you actually want to be a jacked behemoth).

  • Height and Proportions: His height gives him a huge plus in his body composition, standing at around 6'5-'8 which compliments his physique well. This is the biggest factor that places him in Tier 2. Combine that with balanced proportions and you have a certified aesthetic physique.

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Bane Training Principles

This is the part where we break down exactly how he trained.

Let's take a look at some of Bane's training principles.

Bane's Strength Training

Bane's strength training was actually super simple and straight to the point. As seen in the comics, he did exactly as follows - 1000 pushups, 1000 situps, and 1000 squats.

Yep, we are definitely thinking the same thing - "No legs?"

Don't worry, we will add some for y'all in the workouts.

Bane's Meditation and Focus

As his physique improved, so did his mind. Bane was in a constant state of meditation. Considering he had no access to anything, he was constantly in his own space, giving him the opportunity and time to be in tune with his mind.

Now, let's see what it would take to train like Bane if we were to do it in real life - minus the prison part, of course.

How to Train Like Bane in Real Life

From a gym bro's perspective, here is what we will need to build a Bane workout plan:

Bane Strength Training

So as mentioned earlier, Bane's training approach was super basic, only implementing 3 different movement patterns into his daily routine. Throughout the training plan, we will also implement 3 different movement patterns - pull, push, and legs. We will start with doing 80-100-150 reps of each category. This is easily the best way to track rep range. Throughout the training, we will switch grips, apply different variations of each workout, and increase the rep range by 10-25 every 4-6 weeks.

Achieving Bane's Intelligence

While this is optional, it is also super helpful when training. You can apply different meditation techniques, yoga, and more.

Now, let's get into training!

Bane Workout Plan

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Day 1: Bane Prison Strength Workout

Round 1:

  • Pull-ups: 1 x 40

  • Pushups: 1 x 50

  • Squats: 1 x 75

Rest 1-2 minutes

Round 2:

  • Inverted Row: 1 x 40

  • Diamond Pushups: 1 x 50

  • Lunges: 1 x 75

Cooldown

Day 2: Bane Active Recovery

Choose 1 out of the different recovery methods:

  • Yoga

  • Shadowboxing

  • Meditation (Body scan meditation)

Day 3: Bane Prison Strength Workout

Round 1:

  • Chin-ups: 1 x 40 reps

  • Decline Pushups: 1 x 50 reps

  • Split Squats: 1 x 75 reps

Rest for 1-2 minutes

Round 2:

  • TRX Curl: 1 x 40 reps

  • Pseudo Push Ups: 1 x 50 reps

  • Hindu Squats: 1 x 75 reps

Cooldown

Day 4: Bane Active Recovery

Choose 1 out of the different recovery methods:

  • Yoga

  • Shadowboxing

  • Meditation (Body scan meditation)

Day 5: Bane Prison Strength Workout

Round 1:

  • Wide Grip Pull Ups: 1 x 40 reps

  • Incline Pushups: 1 x 50 reps

  • Box Jumps: 1 x 75 reps

Rest 1-2 minutes

Round 2:

  • Towel Pull-Ups: 1 x 40 reps

  • Wide Pushups: 1 x 50 reps

  • Knee Raises: 1 x 75 reps

Cooldown

Bane Workout

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