Tom Holland is heading into Christopher Nolan's The Odyssey in 2026 with a physique that goes beyond anything from his Spider-Man years. At 5'8" and naturally lean, Holland has been training to add mass and definition for the role of Telemachus, which he calls the job of a lifetime. This is the full breakdown of the Tom Holland workout and diet that built his body for The Odyssey, and exactly how you can train to build one like it.

TOM HOLLAND BIO

Tom Holland was born in Kingston upon Thames in 1996. He trained as a competitive ballet dancer and gymnast from childhood, which gave him a foundation of body control and athleticism that most actors spend years trying to build. He broke into Hollywood in 2016 as Peter Parker in Captain America: Civil War and carried the Spider-Man franchise across three standalone films and multiple Avengers crossovers.

After stepping back from the Spider-Man role, Holland moved toward prestige dramatic work. The Odyssey is the biggest step yet. Christopher Nolan's epic based on Homer's poem casts Holland as Telemachus, son of Odysseus, alongside Matt Damon, Robert Pattinson, Lupita Nyong'o, Zendaya, and Charlize Theron. Filming ran from February 2025 across Italy, the UK, Morocco, and Greece using new IMAX film technology. Holland has called it the job of a lifetime.

His stuntman on the production described him as "so fit he can literally do anything." That quote tells you everything about the level of conditioning he brought to set.

Tom Holland is in a relationship with his Spider-Man co-star Zendaya. His net worth is estimated at around $25 million.

HOW BIG IS TOM HOLLAND?

Tom Holland stands at 5'8" (173cm) and walks around at between 141 and 150lbs (64 to 68kg). Compact and consistently lean.

His frame is a classic blend of ectomorph and mesomorph. Tight waist, proportionally wide shoulders, clean muscle lines. His body fat sits in the 8 to 12 percent range at peak condition. Visible abs, clean muscle separation, no excess bulk.

For The Odyssey, Holland stated publicly that his goal was to add both mass and definition. He wanted an eight-pack, not just a flat stomach. That means the resistance training component of his prep took on more importance than in his earlier Spider-Man work.

At 5'8", carrying 141 to 150lbs of lean muscle with that level of conditioning is an impressive combination. He is not the biggest actor in Hollywood. He is one of the most athletic, and on screen those proportions read better than size alone.

KEY CHARACTERISTICS OF TOM HOLLAND'S PHYSIQUE

Clean V-taper at a compact frame

Holland's shoulders are proportionally wide for his height and his waist stays tight. That V-taper reads clearly on screen without the bulk of a taller actor. It is the proportion that matters, and his proportion is excellent.

Gymnast's body control

Trained from childhood in gymnastics and ballet. His ability to move is exceptional. That foundation of body control is built into his physical makeup at a level that resistance training alone cannot replicate.

Visible definition without bulk

At 8 to 12 percent body fat, his muscle separation and abs are consistently visible. He is not in contest prep condition. He just stays lean year-round through consistent training and smart eating.

Explosive athletic base

His background generates real power from a relatively smaller frame. The bodyweight conditioning he uses as a foundation is some of the most demanding volume work in any actor's preparation.

Camera-perfect proportions

A physique that looks exactly right on screen. Not intimidating, not soft. The clean leading-man look that defines his appeal.

THE TOM HOLLAND WORKOUT ROUTINE FOR THE ODYSSEY

Tom Holland trains five to six days per week. The foundation is bodyweight conditioning layered with resistance training and boxing. For The Odyssey, his stated goal of adding mass and definition shifted more emphasis to the resistance training component than his earlier Spider-Man preparation.

His signature conditioning circuit, which he has used across multiple film preparations, starts at one pull-up, two dips, three press-ups, four sit-ups, and five squats. He climbs to ten of each movement and then back down. That totals approximately 1,500 reps in a single session. It builds the conditioning, muscular endurance, and lean body that defines his physique.

Alongside that, he trains chest, back, shoulders, and arms with compound resistance work on three lifting days per week. Boxing and HIIT conditioning on non-lifting days keeps his body fat in check without sacrificing muscle. Lower body work focuses on hack squats, Romanian deadlifts, and leg curls.

The program ETERNO has modelled on this approach uses the same principles: three structured lifting sessions, intelligent conditioning between sessions, clean progressive overload. The full framework is in the Beach Body Blueprint.

ETERNO'S THE ODYSSEY WORKOUT SCHEDULE

WORKOUT A (MONDAY)

• Incline Dumbbell Press: 2 sets x 6-8, 8-10 reps
• Chest Supported T-Bar Row: 2 sets x 6-8, 8-10 reps
• Flat Machine Press: 2 sets x 6-8, 8-10 reps
• Bayesian Cable Curl: 2 sets x 6-8, 8-10 reps
• Single-Arm Overhead Dumbbell Extensions: 2 sets x 8-10, 10-12 reps
• Cable Cuff Lateral Raise: 2 sets x 10-12, 12-15 reps

WORKOUT B (WEDNESDAY)

• Hack Squat: 2 sets x 6-8 reps
• Barbell Romanian Deadlift: 2 sets x 10-12 reps
• Leg Extensions: 2 sets x 8-12 reps
• Seated Leg Curl: 2 sets x 8-12 reps
• Standing Calf Raise Machine: 3 sets x 10-12 reps
• Cable Shrugs: 2 sets x 10-12 reps

WORKOUT C (FRIDAY)

• Weighted Chin-Ups: 2 sets x 5, 6 reps
• Machine Shoulder Press: 2 sets x 6-8, 8-10 reps
• Single-Arm Lat Pulldown: 2 sets x 6-8, 8-10 reps
• Cable Crossover Extensions: 2 sets x 8-10, 10-12 reps
• Rope Hammer Curls: 2 sets x 6-8, 8-10 reps
• Single-Arm Reverse Cable Fly: 2 sets x 10-12, 12-15 reps

NEXT: The Michael B Jordan Workout for His Lean, Powerful Body in 'Sinners'

THE ODYSSEY WORKOUT NOTES

Three lifting sessions per week on an upper, lower, upper structure with conditioning work on non-lifting days. This keeps Holland lean and athletic year-round without overloading recovery.

Monday combines chest, back, and arms in one session. Pairing pressing and pulling movements means both muscle groups get a training stimulus together. Wednesday focuses entirely on legs with isolation work to build the lower body strength that supports everything above. Friday returns to upper body leading with weighted chin-ups before moving into shoulder pressing, arm work, and rear delts.

Rep ranges sit between five and fifteen. Compound movements run moderate to heavy. Isolation work goes higher in the ten to fifteen range. Keep sessions to 45-75 minutes.

On non-lifting days, add conditioning work. A bodyweight pyramid starting at one rep of each movement and climbing to ten before coming back down is one of the most efficient conditioning tools you can do with no equipment. Build up to completing the full pyramid within a single session.

Progressive overload on the three lifting days is what drives the muscle growth. Add weight or reps when you hit the top of the rep range across your working sets. Consistency over months is what produces the lean, athletic look Holland brings to every role.

THE TOM HOLLAND DIET

Tom Holland eats to fuel his training rather than to hit a specific number. His go-to protein source is cod. Fast to cook, high protein density, easy to portion. Alongside fish, he eats chicken, eggs, sweet potato, rice, oats, and beans. Avocado and olive oil for fats. Daily vegetables.

His estimated calorie intake during maintenance phases runs around 2,500 to 2,900 calories per day. For The Odyssey's mass-adding goal, that number would have been pushed higher. His macro split broadly follows 35 percent protein, 45 percent carbohydrates, and 20 percent fats.

Three to four whole-food meals per day. No extreme cutting phases. No crash diets. Clean fuelling across a consistent training week.

The principle is simple. Eat enough protein to support and grow the muscle. Fuel the training with clean carbohydrates. Stay consistent over months. The lean, athletic physique comes from that consistency, not from an extreme approach in any single week.

If you want the full nutrition and training framework, the Beach Body Blueprint has everything you need.