Tom Holland might not look like your typical superhero actor when you first see him but when they picked him to play Spider Man, it seemed like a perfect match.
They must have seen his potential for getting absolutely ripped, which is exactly what he did with a special Spiderman workout to get ready for the role.
For Tom Holland, the road to getting built wasn’t easy. It took a lot of hard work and a strict exercise and diet plan for him to get Spider Man ready, but he did it.
If you’re wondering what Holland did to get in shape for his role, read on to find out.
Table of Contents
Tom Holland Taking the Role as the Webbed Crusader
If you’re familiar with Holland’s career from the very beginning to him becoming Spider Man, it’s a pretty amazing story.
He started out in theater and appeared in a lot of musicals during his early career. I guess all the dancing gave him the ability to make those Spider Man moves…but when you think of going from musicals to superhero movies…it’s a trip.
When he first got cast as Spiderman, Holland said his ‘life was flipped upside down’.
He was first cast as Spider Man in Captain America: Civil War (2016). He was mainstage in 2017 when Spider Man: Homecoming was released and then wowed audiences again in 2018 when he appeared in Avengers: Infinity War.
He’s also scheduled to appear in Spider Man: Far From Home and in the next Avengers film which is scheduled for release in 2019.
Tom Holland’s Spiderman Diet
Similar to Brad Pitt in Fight Club, losing body fat and getting lean muscle tone like Bruce Lee requires maintaining a caloric deficit.
Holland is young, has a fast metabolism, and moves around more than most people. Therefore, he was able to keep his calorie intake a bit higher than some and it probably seemed more like a targeted mass gaining plan, but overall he needed to burn more calories than he consumed.
In any case, here’s a pretty good outline of what Tom Holland ate during his training.
He avoided junk food and drank plenty of water. He also ate a diet with a good balance of proteins, carbohydrates and fats.
Include foods like this:
- Egg Whites: With a protein: fat ratio of 60:1, egg whites are one of the purest forms of protein in the world
- Chicken/Turkey: These meats are an excellent form of protein and low in saturated and trans fats
- Fish: These are an excellent source of omega-3 which supports a number of health benefits including hormone balance
- Beans and Legumes: These are an excellent source of protein and fiber
- Lean Red Meat: Lean red meat is a great mass building food source that contains iron, zinc and B vitamins
- Slow Burning or Low Glycemic Carbs: These slow burning carbs give you the fuel to sustain your muscles
- Water: Don’t forget to drink enough water. This not only promotes to general health, but the more water you drink, the more your body will actually release retained water and contribute to your overall leanness.
- Whey Protein: Whey protein is an excellent fast-absorbing protein source. Drinking it in a powder form adds some convenience if you can’t have a full meal.
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It’s unreported whether or not Holland took supplements to improve his results, but I wouldn’t be surprised if he took something like pre-workout, kratom, or caffeine to increase his workout performance.
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Tom’s Spiderman Workout Plan
Now Tom’s Spiderman workout plan isn’t something I would necessarily recommend to a casual noob, but I can’t complain that it wasn’t effective for him… because it was.
When it came to a workout plan, Holland’s consisted of a five step routine. Here’s how it went down.
Warmup
Warming up is an important first step in any workout because it helps to avoid injury and improve your range of motion during your session.
Everyone warms up differently, but 2-3 minutes on a bike or rowing matching is a good way to start.
EMS
EMS stands for electrical muscle stimulation and its been a part of athlete training sessions since the 1950’s.
During EMS, your muscles are attached to devices that “shock your muscles into working.” This is said to increase the intensity of a strength training routine by mimicking the function of your brain causing your muscles to contract.
Now I have no idea if this actually helped his results, but he did it often. I really wouldn’t recommend this to anyone.
Holland did 20 minutes of EMS during this stage of his workout.
Boxing
Holland did 2 sets of 5 minutes on a punching bag and 2 sets of 5 minutes on a speed bag.
Sledgehammer Tire Swings
Yep, smashing a tire with a sledgehammer is a great way to burn fat and build muscle. Holland did four sets of these for 2.5 minutes each.
Altitude Mask Cardio Circuit
Altitude masks made it harder for you to breath making performing cardio more difficult. They’re also unnecessary and stupid… sorry Tom.
There are 4 exercise in this circuit and Holland went through all 4 ten times each to make for one round. He then continued for a total of four rounds.
Exercises include burpees, walking lunges, bicep curls and dumbbell push up rows.
Warm Down
Holland did a warm down after his work out to prevent cramping. This was a 2-3 minute light cycle or walk.
How to Make Your Own Spiderman Transformation
There are things that Tom did in his typical workout like burpees, sledghammer swings, and some cardio that contributed to his lean body.
However, there are other things that were probably a waste of time and effort like the EMS machine and putting on an altitude mask.
Regardless, if someone approached me and asked “how can I get a body like Tom Holland” here are the main things I would recommend…
Eat in a Caloric Deficit
When you put yourself in a minor caloric deficit, your body will burn more calories than it receives leading to fat loss and a visual six pack. Be sure to eat high protein, moderate fats, and fill the rest with carbs.
Lift in the 4-6 Rep Range
Using low reps and high weights can be a great way to build muscle and strength. Try to stay within the 4-6 range to prime your body to build both strength and size.
Do Compound Lifts Like Chin-Ups and Deadlifts
Compound lifts work multiple muscle groups at the same time and make your workout more efficient.
For example, Chadwick Boseman’s workout revolved around these types of lifts to get the actor into great shape for Black Panther on a short timeline.
Chin-ups and deadlifts are great at adding a lot of muscle to your frame quickly and chin-ups specifically are going to add more muscle to your arms and upper back leading to a wider upper body look overall.
Taking the Spiderman Workout to the Next Level
Now you know the details of the Tom Holland Spiderman workout, but you need a lot more than just a routine to push your physique to the next level.
All of these concepts are covered in much greater detail inside of the Kinobody Greek God Bulking Routine for building muscle. That’s my top recommended complete diet and training program for creating a very impressive “superhero-like” physique for average guys.
Holland might look like a young scrawny kid, but he definitely knows how to fill out a Spiderman suit. The right diet and exercise can help you get these results as well.
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