The TOM HOLLAND Workout

Everyone and their mother loves Tom Holland. How can you not? He is (arguably) the best actor to date to portray Spidey. His natural gymnastic and stunt capabilities aid to the effect as well.

Forgive me, I’m only trying to be his hype man. The one in his corner with a blood soaked towel, spit bucket, and the verbal influx of positive reinforcement.

I wanted to start these soon to be regularly posted routines off with Spidey influenced plan because not only is he one of my favorite superheroes, but also because I too have been that scrawny kid who wished to pack on some serious muscle—not a whole lot, but just enough—and so here it is. It was also a really fun plan to throw together for you all.

His workout routine was a fairly easy one to research because he puts a lot of it out there for us to see, and I not only show you everything that he gives us, but also provide you with a program to utilize and help you achieve a similar body type to his.

Tom Holland Body Stats:

Height: 5’8

Weight: 141 (approximate)

Age: 22

Tom Holland is actually on the shorter end compared to most celebrities who have played superheroes.

(Still taller than me, though.)

That average height for most well known superhero played actors falls in the range of 6’1-6’4. Think Chris Hemsworth, Chris Evans, Ben Affleck, Jason Momoa, Stephen Amell, and so many more.

But, don’t be deterred if you don't fall within these height classifications.

We create these training routines to be utilized by anyone and everyone no matter your shape and size.

Tom Holland Diet and Nutrition

Tom Holland’s diet and nutrition is supported by the fact that he sustains a lifestyle with an overwhelmingly high activity level.

Holland loves to stay active. Just take a scroll through his Instagram feed and see for yourself. Whether it’s calisthenics on a beach, training in the gym, trampoline gymnastics, boxing, surfing, or even golf, he does it all! A Swiss army knife of fitness.

Should he ever feel the need to bulk up (for a movie role or personal growth), he will have to incorporate a higher caloric intake into his diet. For now, though, he keeps it rather simple and sustains the body he has by burning through the amount of food he eats with his training and frequent active lifestyle.

His activity level is SUPER high which you will come to see from the routine I have put together below.

There are a lot of other celebs who opt for specific dietary restrictions.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Ben Affleck, Terry Crews, and more utilize intermittent fasting (growing more and more popular), Tobey Maguire and Joaquin Phoenix are vegans, Aaron Rodgers and Kobe Bryant opt for paleo, and a lot more utilize their own variations as well.

The point is to find whatever diet works best for YOU. No two people are the same, so just because a diet plan works for Ben Affleck it doesn’t mean it will work for you. It’s about trial and error until you find the right one.

Tom Holland Workout Routine Research

Tom Holland utilizes a pretty diverse workout routine.

He does do high intensity training but he also implants some personal training as well, all on top of his normal gymnastics and high activity lifestyle.

As I said earlier, he constantly posts photos and videos of the activities and training he does which is a good source to get an idea of his routine. So, to create a similar routine for you we’ve made it as varied as possible with the option for you to do some of the fun activities he does or ones you love to do yourself.

All the same, the routine is designed to help you achieve a physique similar to Tom Holland’s and furthermore, similar to Spidey himself.

The Workout Routine:

Training Volume: 3-5 Days

Explanation: 3 Days Weight and Circuit Training and 2 days Cardio and Activity Training.

This one is on you! Mon-Wed-Fri workouts that are utilizing full body and circuit type training, but the other 2 days are your job! If you don’t hit the activity, you need to hit the cardio that I’m listing as the alternative!

Tom Holland Workout Day One

Warm Up:

3×5 Pull Ups

3×10 Dips

3×15-25 Push Ups

Workout:

2 Round Circuit-

100m Sprint

25 Box Jumps

25 Sledgehammer Swings (Sub Kettlebell Swings)

25 Sit Ups

25 Burpees

25 Sit Ups

25 Sledgehammer Swings (Sub Kettlebell Swings)

25 Box Jumps

100m Sprint

Tom Holland Workout Day Two

The Workout (Cardio) Options: Choose between 1-2 hour of Boxing, Parkour, or Gymnastics

OR- Choose between 30 minutes HIIT Training on Treadmill or Bike

HIIT Training Explained:

1 min on: Treadmill Sprints are 6mph-9mph, Bike is Level 10 Keeping RPM’s above 100

1 min off: Treadmill Walk on 3-3.5mph, Bike is steady easy pace on Level 3

Do for 10 Minutes, then: 1 min on 2 min off (same as first ten minutes, but longer break)

Then, final ten minutes: Treadmill 3-3.5 mph walk on 5-10 incline, Bike steady medium pace on level 5-7

Also, feel free to use the following links for MMA and Parkour training:

Tom Holland Workout Day Three

Warm Up

3×5 Wide Grip Pull Ups

3×10 Dips

3×15-25 Push Ups

Workout

3 Round Circuit (weight should be moderately heavy)

Run 400m

25 Sit Ups

15 Clean and Presses

12 Bench Press

10 One Arm Dumbbell Snatches

Tom Holland Workout Day Four

The Workout (Cardio) Options: Choose between 1-2 hour of: Boxing, Parkour, or Gymnastics

OR Choose between: 30 minutes HIIT Training on: Treadmill or Bike

HIIT Training Explained:

1 min on: Treadmill Sprints are 6mph-9mph, Bike is Level 10 Keeping RPM’s above 100. 1 min off: Treadmill Walk on 3-3.5mph, Bike is steady easy pace on Level 3

For 10 Minutes, then: 1 min on 2 min off (same as first ten minutes, but longer break)

Then final ten minutes: Treadmill 3-3.5 mph walk on 5-10 incline, Bike steady medium pace on level 5-7

Also, feel free to use the following links for MMA and Parkour training:

Tom Holland Workout Day Five:

Warm Up

3×5 Chin Ups

3×10 Dips

3×15-25 Push Ups

Workout

5 Round Circuit

10 Bench Press @145 lbs

10 Floor Wipers @145 lbs

10 Burpees

10 Deadlifts @145 lbs

10 Hanging Knee/Leg Raises

Leave a comment