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Tom Holland’s Workout Routine & Diet Plan
How To Look Like Spiderman

Connor Sellers
Published by Connor Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: October 11, 2021

Yes, it’s me being a Marvel nerd again because I can’t believe that we haven’t posted Tom Holland’s superhero training routine yet.

What I enjoyed the most about following Tom on social media was how different his workouts are from other superheroes.

For one, he certainly doesn’t need the bulk of Wolverine, but 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.

Here’s what you need to do to look like Tom Holland with a superhero 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

spiderman and a man working out

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:

Go through two rounds of this circuit with a maximum of 20 seconds break in between exercises. The idea is to not let your heart rate dip too low.

  • 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)

man doing sit ups

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)

feet running on a treadmill

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

man stretching

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

man cooling down

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.

Let’s take a closer look.

youtube

The Spiderman Diet Plan

spiderman and nutrition

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.

Tom Holland’s Supplements

pills and protein powder

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.

Whey is what I generally recommend because it contains the complete amino acid profile meaning you won’t need to blend it with other sources [2].

2. Pre-Workout

holding a pill

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.

BCAAs are the amino acids that your muscles most rely on to repair the damage from a tough workout, so make sure you keep up a steady supply.

Are You Going To Try Tom Holland's Workout Routine?

To get into a superhero shape requires a lot of careful planning, dedication, and the willingness to put up with some pain.

Tom Holland has proven that he’s capable of that, and now it’s your turn.

If you want to get to a body fat percentage like Tom Holland, then start the above workout routine and measure your progress over the next 6 weeks.

And don’t forget to share it with us on social media.


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/

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