Tom Holland's Workout Routine & Diet (Train Like Spiderman)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 20, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Tom Holland is one of the renowned marvel actors. His slim muscular build comes with exceptional flexibility and gymnastic ability.

So, we spent a few weeks going through all his interviews and social media posts to come up with this Tom Holland workout routine and diet plan.

You will be shocked by how simple his workout routines are yet effective. Tom Holland openly admits that consistency is the secret to both attaining and maintaining his wonderful body.

Tom Holland Stats and Background

  • Height: 5’8”
  • Weight: 141 lbs
  • Born: June 1, 1996

Tom Holland’s career started at an early age when he starred in a British movie called Billy Elliot, and it’s an understatement to say that the movies he does now have completely changed.

Tom’s move into the Marvel scene started with Captain America Civil War, and it was just a year later that Spider-Man: Homecoming was released.

It’s for these movies that his body shape changed a lot. And while he remains slim, there’s quite a bit of lean muscle under that spider man suit.

And it’s all due to a unique workout approach.

Spiderman Workout Routine

A muscular man with good upper body

I found it funny to hear Jake Gyllenhaal say that for Spider-Man: Far From Home, he pushed Tom Holland so far that he couldn’t walk.

And you might find the same if you push yourself to the limits with this routine.

Monday (Circuit Training)

Warm-Up:

  • 15 minutes treadmill running or elliptical
  • Chin-ups (3 sets of 10 reps)
  • Sit-ups (3 sets of 25 reps)

Circuit Routine:

Drawing from my fitness coaching experience, go through two rounds of this circuit, taking no more than 20 seconds break between exercises to keep your heart rate up. I've found this approach effective for boosting endurance and cardiovascular health.

  • 100 to 150-yard sprint
  • Kettlebell swings (25 reps)
  • 25 box jumps
  • Plank twists (15 reps each leg)
  • Push-ups (25 reps)
  • Burpees (25 reps)
  • Sub-kettlebell swings (25 reps)
  • Sit-through mountain climbers (12 reps for each leg)

Tuesday (Cardio)

A man doing a cardio exercise in the gym

Tom Holland has posted a lot about the amount of cardio he does, and it would certainly explain why he’s slim with barely an ounce of body fat.

So, keep in mind that this won’t make you bulky, but your fitness level will go through the roof.

  • Warm-up (10 to 15 minutes on a treadmill at a low to moderate pace)
  • Run at 10 mph for 1 minute
  • Walk at 4 mph for 2 minutes
  • Repeat for a total of 8 times
  • Cool-down walk and stretch

Wednesday (Circuit Training)

Warm-Up:

  • 15 minutes treadmill or elliptical
  • Chin-ups (3 sets of 10 reps)
  • Sit-ups (3 sets of 25 reps)

Circuit Routine:

This routine is shorter and focuses more on weight training, but you’ll do it 3 times and reduce the time between sets to 15 seconds with a 30-second break in between each circuit.

  • Run/sprint (400 to 500 yards)
  • Bench press (12 reps)
  • Single-arm dumbbell snatches (10 reps each arm)
  • Spider-man push-ups (20 reps)
  • 25 sit-ups

Thursday (Cardio)

A man using a machine in the gym for his workout

Use the same concept as day 2, and remember to measure your heart rate to keep track of your fitness progress.

  • Warm-up (10 to 15 minutes on a treadmill at a low to moderate pace)
  • Run/sprint at 10 mph for 1 minute
  • Walk at 4 mph for 2 minutes
  • Repeat for a total of 8 times
  • Cool-down walk and stretch

Friday (Strength Training)

On Fridays, it’s time to get some more targeted muscle stimulation.

Warm-Up:

  • 15 minutes treadmill or elliptical
  • Wide-grip pull-ups (20 reps)

Workout:

  • 10 deadlifts (3 sets)
  • 10 bench presses (3 sets)
  • 10 floor wipers (3 sets)
  • 15 hanging leg raises (3 sets)

Saturday and Sunday (Rest)

While these are designated days for recovery, these can be more active recovery times.

That means doing a treadmill walk for 30 minutes or doing a light hike to get some mental recovery by being outdoors.

 “The most important thing, in anything you do, is always trying your hardest because even if you try your hardest and it's not as good as you'd hoped, you still have that sense of not letting yourself down.”

- Tom Holland

When you can slightly increase blood flow to your muscles, you’ll find that they’ll get more nutrients to allow them to repair more quickly.

It’s one step you don’t want to skip.

Other celebrity physiques:

Daily Stretching

A man doing stretching exercises at home

Stretching, in general, is important for anyone who does regular cardio or strength training.

And yet, it’s the one area most people don’t plan enough for.

Now, Tom Holland took things to higher levels and did a lot of gymnastics-grade stretching for the types of action scenes he faces as spider man.

If you can’t fit these in every day, then aim to do them on your rest days to speed up your training recovery [1].

Here’s a simple stretch routine that won’t even take 30 minutes.

  • Side stretch
  • Toe touch
  • Downward dog
  • Upward dog
  • Sprint stretch
  • Leg Swings
  • Standing quad stretch
  • Lying glute stretch

Recovery

A man with good muscle recovery

Tom Holland pays a lot of attention to recovering his body.

And on many occasions, that seems to have been more than needed when he had to pick himself off the floor after a training session with co-stars that are much bulkier than him.

We showed you some information about his active recovery days that involved slow walking and stretching.

Basically, he would do anything but lay down on the couch and feel sorry for his sore muscles.

And Tom Holland’s diet is another key part of the recovery process.

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The Spiderman Diet Plan

A close up shot of a healthy diet meal

Unlike many other Marvel characters that we’ve covered, Spiderman isn’t extremely bulked up but instead appears a lot leaner, athletic, and flexible.

That means that Tom Holland didn’t need to face massive piles of food to gain as much muscle mass as possible.

In some ways, though, that makes it more difficult to come up with meal plans.

Unfortunately, there’s not a ton of information that he’s shared about what exactly his meals looked like.

But we can cover two important things he has talked about.

1. Calorie Balance

So, Tom Holland was never fat, and due to his past roles as a dancer, he would have been quite fit.

That put him in a very enviable position.

To achieve his more defined and toned body, he paid close attention to his calorie intake to make sure he didn’t lose weight or gain too much fat.

I don’t think a flabby spiderman would work.

Getting that balance right is quite difficult, and you’d need to carefully monitor your BMI and muscle mass to make sure you’re not moving in the wrong direction.

2. Macro Profile

When you’re trying to bulk up, you can allow for more carbs, but to stay lean like spiderman, carbs would be the enemy.

Tom has spoken a few times about limiting his intake of high-glycemic carbs, and even the more complex carbs don’t feature high on his diet plan.

Our dietitian believes that his macro profile would be about 30% carbs, 30% protein, and 40% healthy fats.

That would also be what she recommends to her professional gymnastics clients who have similar spiderman-like requirements.

We recommend you try our free macro calculator, discover how many grams of fat, protein, and carbohydrates you need each day, and organize your diet and food choices accordingly.

Tom Holland’s Supplements

A close up shot of supplement capsules

If you want to train and look like Tom Holland, then you’ll also need to cover a few supplements to support your diet.

Some folks believe you can achieve everything through your meals.

But I’ll bet they don’t enjoy a late evening helping of 2 chicken breasts to get that recovery protein boost.

Here’s what we found in his social media posts.

1. Whey Protein

Feeding your muscles enough protein to repair and build new fibers is possibly one of the biggest struggles athletes will face.

And when you’ve just finished a training session, especially later in the day, the last thing you want to face is a pile of meat or eggs to get a protein boost.

Per a study published by the National Institutes of Health (NIH), whey protein contains the complete amino acid profile [2]. This is why I generally recommend it because it means you won’t need to blend it with other sources.

2. Pre-Workout

Pre-workout supplements on a table

The more limited your time is for exercise, the more you want to make sure you get the most out of every minute at the gym.

That’s why Tom Holland relies on some natural endurance boosters so that he can push even just 5% harder.

That 5% will quickly add up over the weeks and months ahead.

3. BCAAs

A beginner's mistake is to believe that you’ll get all the amino acids you need from your post-workout protein shake.

According to insights from a study published by the National Institutes of Health (NIH), BCAAs are the amino acids that your muscles rely on to repair the damage from a tough workout, so make sure you keep up a steady supply [3].


References:

  1. https://journals.lww.com/nsca-scj/fulltext/2013/10000/stretching_and_its_effects_on_recovery___a_review.5.aspx
  2. https://pubmed.ncbi.nlm.nih.gov/26317267/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691664/
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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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