SPIDER-MAN Workout Routine - Train Like Tom Holland

SPIDER-MAN Workout Routine -  Train Like Tom Holland


Everyone loves Spider-Man. It's more of a fact than an opinion.

When Marvel announced Tom Holland as the new Spider-Man for the 2017 reboot, “Spider-Man: Homecoming”, hardcore fans were taken aback by the choice. Holland was known as a skinny kid from his previous roles. However, the British actor got in superhero shape for the movie and shocked the fans.

Now, most fans consider him as the best Spider-Man ever (especially the ladies).

Spider-Man: Tom Holland

Spider-Man Stats:
Height: 5’10
Weight: 167 lbs.
Real Name: Peter Parker
Powers: Yes

Spider-Man is currently the lightest, and shortest superhero/character we’ve seen thus far.

We’ve had Superman at 6’3, and both Cap and Batman at 6’2, with Thor towering over them at 6’6 – and Aquaman right below at 6’1.

But, Spidey is even below that at his 5’10 height – and his weight of 167 doesn’t even come close to all our other heroes.

We actually had a Spider-Man month when Spider-Man: Homecoming was coming out, so I think it’ll be fun to compare to all the celebs we’ve seen take on the Spidey portrayal.

The Spider-Man Actors:
Tobey Maguire: 5’8, 155 lbs
Andrew Garfield: 5’10, 165 lbs.
Tom Holland: 5’8, 145 lbs.

Tom Holland plays Peter Parker, a high school student who gets superpowers after being bitten by a radioactive spider. Holland got the muscular body of a superhero for the role but didn’t get too big. The 22-year-old actor avoided excessive heavy weight training and focused on bodyweight exercises to get stronger. He also did a lot of cardio and stunt training. Holland got very agile and learned some high-skill moves, such as backflips.

In order to look and move like Tom Holland in “Spider-Man: Far From Home”, you need to master bodyweight exercises, like pullups and pushups. If you want to challenge yourself and have some fun, you can learn how to perform a backflip.

Key Characteristics of Tom Holland’s Physique
Tom Holland is 5-foot-8 and weighs 145 pounds. His body fat percentage is around 10 percent. Holland has a small frame and fast metabolism, which makes it hard for him to gain weight. However, that doesn’t mean he can’t get muscular.

Spider-Man: Tom Holland Physique

The actor has a slender body with lean, defined muscles and visible abs. He has a strong core and athletic legs. All of this combines into an incredibly aesthetic physique.

Tom Holland’s Spider-Man Workout Routine

Tom Holland’s strength training workout focused on bodyweight exercises, including pushups, pullups and dips. He also spent a lot of time doing cardio and ab training.

Bodyweight training will not get you huge, but you will get stronger and muscular. If you think you’re too advanced for bodyweight training, give this workout a try and you’ll find out how challenging it actually is. Tom Holland’s “Spider-Man” workout is designed for intermediate athletes.

Training Schedule
The “Spider-Man” workout is a bodyweight strength training program, three days a week, alternating between two full body workouts. Your training sessions will be short but challenging. Give all-out effort for 40-45 minutes per session and you’ll see just how much your body reacts to the stimuli.

Workout A

  • Clap Pushups (behind-the-back, if you can): 3 sets x 6-10 reps
  • Bodyweight Dips: 3 sets x 10-15 reps
  • Bulgarian Split Squats: 3 sets x 6-10 reps per leg
  • Explosive Pullups (bar-to-sternum): 3 sets x 3 reps
  • Back Bridge Hold: 2 sets x 20 seconds
  • L-sits (below 90 degrees): 2 sets x 10-30 seconds

Workout B

  • Pullups: 3 sets x 6-12 reps
  • Feet-on-Bench Pike Pushups: 3 sets x 6-10 reps
  • Staircase Jumps (or squat jumps): 3 sets x 6 reps
  • Hanging Leg Raises (at 90 degrees): 3 sets x 6-10 reps
  • Back Bridge Hold: 2 sets x 20 seconds
  • L-sits (below 90 degrees): 2 sets x 10-30 seconds

Cardio and Core Training

When it comes to cardio, most people think of running on a treadmill or mindlessly spinning on a bike for hours. And yes, cardio is a good way to burn more calories and increase your stamina. However, too much cardio will interfere with your muscle building process. (It’s also boring and hard to stick to in the long term.)

Tom Holland picked up boxing to prepare for his role as Spider-Man, which is an excellent cardio exercise. This is to say, keep your cardio sessions short and fun. You don’t have to do cardio every day. A couple of days of cardio per week–on your non-lifting days–is all you need.

Tom Holland Cardio Training

Other than cardio, you should work on improving your core strength and mobility. Getting a six pack like Tom Holland requires a low body fat percentage, but that’s not enough. Abs are muscles just like biceps and pecs: they need to be strengthened. You can’t ignore your abs and expect to have a nice six-pack when you lean down to 10 percent body fat or lower. You would just look skinny, which isn’t the goal here.

Tom Holland diet (i.e. how to eat to get ripped abs like him)

So if you want to build a sleek superhero body like Holland, you need to get your diet in order.

This is where I see the majority of guys screw.

A lot of guys can workout consistently but then fuck everything up when it comes to their diet.

Part of this stems from the belief that you need to follow a super strict diet and give up anything that even remotely tastes good if you want those sexy absss.

But luckily for you, that’s a huge myth.

If you want to lose fat and reveal your abs, all you have to do is eat less.

A calorie deficit is luckily all you need to lose fat.

Of course you need to make sure you get enough protein as well (we recommend a minimum of 0.7 grams of protein per pound of bodyweight).

Now this is no excuse to eat whatever you want as long as you stay in a calorie deficit.

You still need to make common sense food choices.

Summing it up

Getting a body like Tom Holland isn’t rocket science.

It’s honestly not even that hard.

The guy is more lean than muscular so if you want a body like his, you don’t need to worry a lot about packing on a lot of muscle.

It’s a very realistic physique for guys of all ages to have.

And if you simply put in the work and follow the workouts and diet advice we laid out, you’ll build a body like his in no time.

How about adding on top our premium Spiderman inspired activewear for a complete Spiderman look? We are pretty sure Tom Holland would approve :)

Resources: Men's Journal, Kinobody