Discover how Tom Holland got into superhero shape for his role as Spider-Man. Master bodyweight exercises, agility training, and cardio to achieve an aesthetic physique and move like your favourite web-slinger. Unleash your inner superhero with the Tom Holland Spider-Man workout.
TOM HOLLAND AS SPIDER-MAN
When Tom Holland was announced as the new Spider-Man for the 2017 reboot, some fans were sceptical due to his slender frame. However, the British actor proved them wrong by transforming into a superhero with his muscular physique and agile moves, winning over even the most ardent fans, especially women! Even my little cousin has a crush on Mr Tom Holland. Guys want to be him, girls want to be with him.
HOW BIG IS TOM HOLLAND?
Standing at 5-foot-8 and weighing 140 pounds with a body fat percentage of around 10 per cent, Tom Holland has a slender yet defined and aesthetic physique. Despite his fast metabolism, Holland successfully gained lean muscle for his role as Spider-Man, showcasing a strong core and athletic legs.
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KEY CHARACTERISTICS OF TOM HOLLAND'S PHYSIQUE
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 27-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.
To look and move like Tom Holland in Spider-Man, you need to master bodyweight exercises, like pullups and pushups.
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TOM HOLLAND'S "SPIDER-MAN" WORKOUT ROUTINE
The workout revolves around bodyweight exercises like pushups, pull-ups, and dips, combined with cardio and ab training. This intermediate-level, three-day-a-week program ensures short but intense sessions to elicit maximum results.
TOM HOLLAND "SPIDER-MAN" WORKOUT SCHEDULE
The “Spider-Man” workout is a bodyweight strength training program, alternating between two full-body workouts three days a week. For example, do ABA then next week do BAB. Your training sessions will be short but challenging. Give all-out effort for 40-45 minutes per session and you’ll see how much your body reacts to the stimuli.
WORKOUT A
- Pushups: 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 Pull-ups (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
TOM HOLLAND "SPIDER-MAN" WORKOUT NOTES
PROGRESSIVE OVERLOAD
If you are an experienced weightlifter, you probably know the importance of progressive overload. It’s easy to progressively overload when you’re lifting weights. You can add more weight, reps or sets.
When it comes to bodyweight exercises, it’s not as simple. Every bodyweight exercise has different variations that make the exercise easier or more challenging, this is how you progress (or add weight by putting on a filled backpack).
The key, of course, is to keep making progress. This is the only way you can get stronger (which will result in bigger, fuller muscles).
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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 not the easiest thing to constantly stick to)
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.
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 per cent body fat or lower. You would just look skinny, which isn’t the goal here.
Nutrition is also a very important part of getting in shape. The main principle is this: You need to be in a calorie deficit to lose weight or a calorie surplus to gain weight.
The FREE Beach Body Blueprint has a whole episode dedicated to teaching the 2:1 method which will help you to simplify nutrition for your goals to lose fat and build muscle.
Embrace the Tom Holland Spider-Man workout and unleash your inner superhero. With dedication and proper training, you too can achieve a sculpted and agile physique, ready to swing into action just like Spider-Man!
