Tom Holland’s Spider Man Workout Routine And Diet Plan

Updated on  February 26, 2023

Riddhi Rayekar ‧ Nutritionist & Health Coach

Riddhi is a certified nutritionist with more than a decade of experience of changing people's lives with nutrition and diet. She loves to help her clients achieve their personal goals. 

It may surprise you, but Tom Holland did most of his stunts in his famous movie, Spider Man.

But he had to go through vigorous training to achieve that; it was not a piece of cake. His gymnastic background helped him pull off his Spider Man stunts, though!

If you have come here to find out about Tom Holland workout and look and act like Tom Holland, you are at the right place. Here you will find Tom Holland workout routine that you must follow to get the superhero body.

About Tom Holland

Tom Holland is an English actor well known for his role in Spider man as Peter Parker.

He is the first actor from outside of the United States to be cast in the role of Spider Man.

Tom Holland was only nine years old when a choreographer noticed him in a dancing class and got him auditions, and that is how his career started. 

In the drama "The Impossible (2012)," he made his feature debut, paving the way for him to pursue acting as a full-time profession as soon as he became associated with the Marvel Cinematic Universe, playing Spider Man in five Marvel films to date. 

He has millions of followers on social media and has been nominated for and won several awards for his fantastic performance. 

Tom Holland Statistics:

Date of birth: June 1, 1996

Age: 25 years old

Height: 5'8" / 173 cm

Weight: 141 lbs / 64 kgs

Chest: 38 inches

Biceps: 13 inches

Waist: 31 inches

Tom Holland Workout Routine

The Tom Holland workout routine includes exercises that combine strength, agility, and cardio for five days. 

Let us simplify and show you the workout routine day by day.

Tom Holland Workout on Monday

  • Chin-ups: 3 sets of 3, 5, and 7 reps

  • Dips: 3 sets of 10 reps

  • Sit-ups: 3 sets of 15 to 25 reps

  • Sprint: 2 sets of 100m

  • Box jumps: 3 sets of 25 reps

  • Sub kettlebell swings: 6 sets of 25 reps

  • Spiderman pushups: 3 sets of 10 reps

  • Plank twists: 3 sets of 30 reps

  • Burpees: 3 sets of 25 reps

  • Sit-ups: 3 sets of 25 reps

  • Mountain climber: 3 sets of 10 reps

Tom Holland Workout on Tuesday & Thursday (Cardio)

  • Warm-up running: 7 sets of 10 minutes

  • Run 10 miles per hour: 7 sets of 1 minute

  • Walk: 7 sets of 2 minutes

  • Cool-down walk: 5 minutes

Tom Holland Workout on Wednesday

  • Wide grip pull-ups: 3 sets of 5 reps

  • Dips: 3 sets of 10 reps

  • Sit-ups: 3 sets of 15 to 25 reps

  • Run: 400 meters

  • Spiderman pushups: 3 sets of 10 reps

  • Clean and presses: 3 sets of 15 reps

  • Bench press: 3 sets of 12 reps

  • Dumbbell snatches: 3 sets of 10 reps

Tom Holland Workout on Friday

  • Chin-ups: 3 sets of 3, 5, and 7 reps

  • Dips: 3 sets of 10 reps

  • Spiderman pushups: 3 sets of 10 reps

  • Floor wipers: 3 sets of 10 reps

  • Deadlifts: 3 sets of 10 reps

  • Hanging knee/leg raises: 3 sets of 10 reps

Tom Holland Workout on Saturday & Sunday

Tom Holland uses the weekend to let his body rest after the intense week of working out. 

Tom Holland Spider Man Workout Routine

Right before Holland got the role of Spider man, he had been working on another film that required him to lose weight.

To be able to execute physically demanding scenes, he had to take on this massive task of intensive training.

For the Spider Man movie, Tom Holland grew around 7 kg of lean muscle mass in only 6 weeks with the support of his personal trainer, George Ashwell.

"The script we were handed had a pretty big shirtless scene," George Ashwell said. "So we wanted to make sure that he looked his very best for that."

Ashwell also said, "Because we weren't aiming to bulk up too much, we could do more muscle groups in one go. It'd be a whole-body circuit split into perhaps a posterior chain legs exercise with a horizontal push and pull (so chest and back) than anterior legs (like a squat) with a vertical push and pull."

The Spider Man Circuit

The Tom Holland spider man four exercise circuit training consisted of the following exercises performed in five rounds with 30-seconds of rest between each set of reps.

The first round should be treated as a warm-up and multi movement exercise while the other four as 'working sets.'

Ashwell also suggested practicing one minute of "functional range conditioning" before and after each round for a shredded athletic figure.

  1. Deadlifts

Weight: Twice your bodyweight

Reps: 8 to 10

Video: How To Perfect Your Deadlift | Form Check | Men's Health

  1. Incline Press With Pronation

Weight: Half of your body weight in each hand

Reps: 10 to 12

Video: Incline DB Bench Press Pronated Grip

  1. Dip Bar Straight Leg Raise

Weight: Same as your bodyweight

Reps: 15

Video: Dip Bar Straight Leg Raise

  1. Weighted Dips

Weight: Bodyweight, and an 8-kilogram weighted vest

Reps: 12 to 15

Video: How to Do Weighted Dips

Five-Step Workout

Holland also did the following five-step workout with a minute to rest.

  1. Dumbbell Thrusters

Reps: 20

Video: Movement Demo - The Dumbbell Thruster

  1. Bear Crawls: 

Reps: 60 seconds

Video: Exercise: Bear Crawl

  1. Renegade Rows

Reps: 20 for each arm

Video: Renegade Row: Core & Back Builder

  1. Shoulder Taps

Reps: 20 

Video: How to do Shoulder Taps | Mike Vazquez

  1. Pushups

Reps: 20 to 30

Video: The Perfect Push Up | Do it right!


As Ashwell is a physical therapist, he is intensely focused on giving your body time to rest, recover, and muscular endurance.

On top of that, Tom Holland did a 30-minute treatment routine after working out.

According to Ashwell, Tom Holland is conscious about his body and is very easy to train, but they try to make sure he doesn't get hurt, so they don't tend to do more linear, bodybuilding-type movements. They do more useful stuff to ensure he doesn't get injured."

Stretching daily

Stretching is very important for someone who is working out so intensely. It will help speed up the recovery process.

And that is what Tom Holland did.

Tom Holland did a lot of high-intensity stretching. It helped him better prepare for his role.

Tom Holland Chaos Walking Workout Routine

For Chaos Walking, Tom Holland took the help of a British Trainer, Yousif Mahdi Kampoori, to create a workout routine suitable for his character in his movie. 

Tom's personal trainer concentrated on functional training and martial arts-inspired calisthenics. Kampoori timed their superset sessions with shadowboxing and high-intensity interval training to give him the appearance of a striated survivor.

Tom Holland's workout program for this movie was divided into four supersets as follows:

Tom Holland Workout:


Shadowboxing: a total of 3 minutes

Super-set 1: 

  1. Bottoms-Up Kettlebell Press: 3 sets of 5 reps

  2. Banded Glute Bridges: 3 sets of 10 reps

Super-set 2: 

  1. Trap Bar Deadlifts: 2 to 3 sets of 8 reps

  2. Chin-ups: 3 sets of 8 reps

Super-set 3:

  1. Kettlebell Box Squats: 3 sets of 8 reps

  2. Dumbbell Floor Presses: 3 sets of 10 reps

Super-set 4: 

  1. Alternating-Reverse Lunges: 3 sets of 10 reps on each side

  2. Dip to Knee Tucks: 3 sets of 10 reps

Tom Holland Diet Plan

You can't build muscle and gain strength with only exercise - you need a healthy diet, specifically, the Tom Holland diet.

For the vital shirtless scenes in the film, Holland had to maintain a single-digit body fat percentage. This body was achieved by a diet plan with lean animal protein and good carbs without too many carbohydrates for building muscle and shedding fat. 

According to Men's Journal, Tom Holland's Spider Man diet plan includes the following in each meal:

  1. Two fist-sized portions of protein

  2. Two fist-sized portions of carbohydrates

  3. Two fists of greens

Lucky for Holland, he was already eating about half that amount. But the required amount was double that amount, so he had to increase it.

Another essential part of his diet includes water. He consumes a lot of water - at least three liters of water a day - to get that youthful look and healthy body. 

To break it up into meals, Tom Holland's diet throughout the day looked like the following: 


  • Eggs

  • Fruits


  • Protein shake

  • Multivitamins


  • Fresh vegetables

  • Lean Meat


  • Lean Meat

  • Potatoes

Tom Holland's Supplements

Supplements are just as essential as a healthy diet. Holland consumed the following supplements to become stronger. After all, all those workout routines are not a joke.

One piece of advice: Consult a nutritionist before taking any of the following supplements to be sure.

  1. Collagen

This supplement relieves joint pains while boosting muscle mass.

  1. Calcium and Vitamin D

These two are good for strengthening your bones and keeping them healthy.

  1. Omega 3s

It is a vital supplement if you want to keep your heart healthy.

  1. Whey Protein

Whey protein promotes muscle growth and makes you less tired after an intense workout session.

  1. Multivitamin

Multivitamins provide the energy required to exercise and reduce your stress levels.

Final Thoughts

We hope these workout routines are helpful for you.

You will soon have Tom Holland's body with the proper workout routine and diet. And who knows, you may even start doing the stunts as well?

You should follow his social media to get more insights and tips into Tom Holland's workout routine. He shares a lot about his daily life.

You may also like

Read More
Read More
Read More
Read More
Read More