Holland has a background in dance and gymnastics and even does a lot of his own stunts. On top of this, he is also extremely active in his everyday life. Take a look at his Instagram and you will find videos and pictures of him doing calisthenics, boxing, snowboarding, surfing, and golfing just to name a few.

 

He is only 5’8 140 pounds so being that agile and active is easier for him than most. 

 

 

With that said, he still needed to train for the role of Spider-Man and had to pack on around 14 pounds of muscle while remaining as lean as possible (keeping his body fat percentage low). He achieved this with the help of trainer George Ashwell who had him utilize a combination of big fundamental lifts, functional movements for mobility, and circuit training to get his body ready for the role.

 

We have crafted the training routine below to incorporate all of these functions and to help you get one step closer to a physique like Tom Holland.

 

 

 

 

Tom Holland Inspired Training Routine

Day One: Chest and Triceps

Warm Up: 

• Spider-Man Pushups: 4 sets of 10 reps (each side)
• Clapping Pushup: 3 sets of failure (as many as you can)

Workout: 

• Flat Dumbbell Bench Press: 4 sets of 10-12 reps
• High Cable Flyes: 4 sets of 10-12 reps
• Bodyweight or Weighted Dips: 4 sets of 10-12 reps

Circuit: 4 Rounds Total

• 10 Burpees 
• 10 Box Jumps
• 10 Crunches 
• 60 Seconds Jump Rope

 

Day 2: Back and Biceps

Warm Up: 

• Spider-Man Pushups: 4 sets of 10 reps

Workout:

• Weighted or Bodyweight Chin Ups: 5 sets of failure (as many as you can)
• Dumbbell Deadlifts: 4 sets of 10-12 reps 
• Dumbbell Rows: 4 sets of 10-12 reps
• Barbell Preacher Curls: 3 sets of 10-12 reps
• Dumbbell Hammer Curl: 3 sets of 10-12 reps

Circuit: 3-4 Rounds Total

• 10 Inverted Rows
• 10 Toes to Bar 
• 60 Second Superman Hold

        

Day 3: Legs

Warm Up:

• Box Jumps: 5 sets of 10 reps
• Pistol Squats (one leg bodyweight squat): 4 sets of failure on each leg (as many as you can)

Workout: 

• Kettlebell/Dumbbell Overhead Lunges: 5 sets of 5 reps each leg
• Back Squats: 4 sets of 10-12 reps
• Goblet Squats: 4 sets of 10-12 reps 

Circuit: 4 Rounds Total

*complete each exercise back to back without rest

• 20 Jumping Lunges (10 each leg)
• 10 Scissor Kicks
• 60 Second Plank

Day 4: Shoulders 

Warm Up:

• Spider-Man Pushups: 4 sets of 10 reps

Workout: 

• Standing Barbell Shoulder Press: 5 sets of 10-12 reps
• Arnold Press: 3 sets of 10-12 reps  
• Cable Front Raises: 3 sets of 10-12 reps

Circuit: 4 Rounds Total

• 10 Burpees
• 10 Kettlebell Swings
• 10 Leg Raises
• 60 Seconds Assault Bike or High Knees

 

 

REMEMBER.... With Great Power Comes Great Responsibility

In this case, we can take responsibility to mean accountability. You can’t reach your goals and become more like a superhero if you aren’t consistent and if you don’t hold yourself accountable

. Stick with your training and give it your all every time you are in the gym. 

You can break these workouts up if needed but try your best to knock them out in one go. On days that you are not training, I recommend adding some more cardio or having an active rest day (hiking or some kind of sport). On top of that, work on adding some stretching into your routine. This will help with flexibility/mobility and can drastically help with your lifts. 

While Tom Holland will perform a gym workout routine similar to this plan in preparation for a movie role, in his normal life the most important thing he does is making fitness a lifestyle (not just gym workouts). So if you really want to train like Tom Holland, you need make sure to incorporate active hobbies & leisure like sports, hiking, running etc into your life. 

 

“No one can win every battle, but no man should fall without a struggle.” Spiderman

 

Sources: 

https://www.mensjournal.com/health-fitness/tom-holland-spider-man-workout/