Tobey Maguire's Workout & Diet (His Superhero Routine)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Ever wonder how Tobey Maguire transformed his physique to become one of the most iconic Marvel superheroes?

As a Certified Professional Trainer, I was actually curious about it myself, so I spent a few weeks on the internet doing my research and watching many of Maguire’s interviews.

Keep reading to uncover Maguire's training regimen and diet plan that helped him achieve his iconic Spider-Man image.

Tobey Maguire Stats

  • D.O.B: June 27, 1975
  • Height: 5'8" (173 cm)
  • Weight: 157 lbs (71 kgs)
  • Chest: 40 inches (102 cm)
  • Waist: 29 inches (76 cm)
  • Biceps: 13 inches (36 cm)

What Does the Tobey Maguire Workout Routine Consist Of?

Tobey Maguire's workout routine consists of both intense cardio and lifting weights.

Cardio

Man in cardio treadmill machine

Below is Maguire's step-by-step cardio routine.

  1. 20 mins on the treadmill (with a 2% incline).
  2. For the next 10 minutes, raise your heart rate to 75%.
  3. After 20 minutes, stop and do these three ab exercises: accordion crunches, side bridges, and supermans.
  4. Get back on the treadmill for two minutes (at 85% heart rate).
  5. Repeat the circuit for a total of four rounds.

Related Article: Best Cardio Machines for Your Home Gym

Weight Training

Doing a bench press in gym

Day One: Chest and Triceps

Perform three sets of eight reps for the following exercises:

Day Two: Back and Biceps

Perform three sets of eight to 10 reps for the following exercises:

Day Three: Legs and Calves

Perform three sets of 10–12 reps for the following exercises:

  • Hack Squat
  • Leg Extension
  • Hamstring Curls

Day Four: Shoulders and Abs

  • Seated Dumbbell Military Press
  • Dumbbell Lateral Raise
  • Reverse Pec-Dec Fly
  • Crunches
  • Hanging Leg Raises
  • Side Bends Holding Dumbbells

Maguire also did some martial arts, gymnastics, and yoga training to assist his main workouts.

“I spend 2-4 hours working out a day, six days a week. It's a combination of strength training, cardio stuff, stretching stuff.”

- Toby Maguire, American Actor

His Diet Plan

To get into shape for his roles, Maguire followed a low-fat and high-protein diet consisting of strictly vegetarian foods.

He kept away from junk foods and anything not part of his diet.

Maguire ate every few hours to fuel his body and drank plenty of water to stay well-hydrated.

Workout and Diet Principles

Holding two dumb bells

After going through many of his interviews I was able to pick up some of the principles he adheres to when it comes to diet and workout.

Workout Principles

Maguire prefers grueling cardio workouts, as his cardio routine was a killer combination of cardio and ab work. This helped him build a strong and stable core to assist his stunts and other workouts, and I can vouch for the effectiveness of his core-building routine.

Tobey Maguire’s trainer, Gregory Joujon-Roche, would closely monitor his cardio to ensure he was on the correct level.

Spider-man's role required some flexibility, so Maguire added martial arts and yoga to assist his workouts, which means he values those disciplines and includes them on a daily basis.

A study published by the National Institutes of Health (NIH) showed that yoga training has a significant potential to improve flexibility and muscular strength [1].

Diet Principles

Maguire became a vegetarian in the 90s, and he continued the same diet even when working on his Spider-man role. Eating eggs and dairy was part of his training and not his own diet, but he made adjustments.

His main diet principle is high amounts of plant-based protein, and I've been there, too, trying to find the right balance.

However, most testosterone-supporting foods are non-vegetarian, so it can be challenging to fuel your muscles and workouts with a vegetarian diet.

This is why I usually recommend all-natural and vegan testosterone boosters to my clients to help improve gains without sacrificing their diet.

What Supplements Does Tobey Maguire Take?

Supplements on spoon

Tobey Maguire took the following supplements:

  • Vegan Protein Powders: Being a strong vegetarian, Maguire took vegan protein powder.
    Based on research from the National Institutes of Health (NIH), vegan protein powder has the same muscle-building effects as whey protein [2].
  • Wellness Shots:  A 2021 study from Medicine Net shows that wellness shots have various benefits, such as improved sleep, better cognition, lowered stress levels, and better digestion [3].

Related Articles:

FAQs

Who Trained Tobey Maguire for the Spider Man Movies?

Tobey Maguire was trained by celebrity trainer Gregory Joujon-Roche. He is credited for training some of the best physiques in Hollywood, including Brad Pitt, Chris Hemsworth, and Scarlett Johansson.

What Was Tobey Maguire’s Weight in Spider Man?

Tobey Maguire weighed around 155 pounds for his role as spider man.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728955/ 
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/
  3. https://www.medicinenet.com/what_are_immunitywellness_shots_and_do_they_work/article.htm
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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