Last updated on January 17th, 2022 at 11:33 am
Update Notes: We have now seen multiple different Tom Holland workout routines here at SHJ – ranging from the workout he used to initial shred into Spider-Man to a circuit from preparation for his role in Chaos Walking, to another circuit he brought into later Spidey prep.
We have also researched his nutrition, favorite cheat meal, and more.
None of the changes and adaptions to his workout and overall nutrition are uncommon among celebrities I have researched within our Workout Database.
I have now researched over 300 celebrities, athletes and the world’s top performers and even written my book Superhuman Secrets on my research, with dozens and dozens of case studies – and I can tell you that the top performers are constantly adapting – but they’re also aware that fitness does NOT have to suck.
You can use these links to jump to specific research and workouts throughout the article (including three different workout routines) – and this article will continue to be updated as more information comes out about Tom Holland and his training.
Table of Contents
Tom Holland Stats:
Height: 5’8
Weight: (approximate)
Age: 20
Tom Holland is actually among the shorter celebs we’ve seen at SHJ.
Still taller than me, though…
That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
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Tom Holland Diet and Nutrition
Multiple sources tell us about how Tom Holland’s diet and nutrition is supported by his overwhelmingly high activity level.
Holland doesn’t stop moving!
From what I’m going to show you in his workout routine research, his activity level is SUPER high.
If he decides to ever get a bulkier look, he will likely need to utilize a higher caloric intake, but right now he keeps it pretty simple and sustainable – able to basically eat what he likes while burning right through it due to his training and movement.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Take Take The Free Workout Placement Quiz and find the best free workout for you.
Tom Holland Workout Routine Research
Tom Holland’s workout routine is pretty diverse.
He did add in some outside personal training with some high intensity training, which took place on top of his normal gymnastics and insanely high activity levels.
I’m going to share some quotes from Tom and his trainer, as well as a ton of information from Holland’s own Instagram that really pieces it all together for us.
In an interview with Men’s Journal Holland and his trainer tell us:
“I do it on top of my gymnastics training, and it’s a lot of good fun. It’s basically this electronic suit that’s put on while you work out, and it seems to be working out really well.” -Holland
“We are usually able to get people in and out in about 25 minutes,” -Brown
And, for some fun information right from the source:
Alright, while we’re at it I’m going to post one or two more.
This is kind of fun…
Some boxing…
And finally some circuit training fun:
Yes, we can definitely have some fun with this workout.
Maybe not as much fun as Tom seems to be having, but we’ll do our best nonetheless.
Tom gives us more and more views inside his training.
And, it’s extremely varied by the way.
For example, he posts several more pics and videos of him boxing, such as this one:
And he also is constantly showing us pictures and videos of him outdoors surfing, playing basketball, hiking, playing golf, and doing crazy gymnastic stunts.
For that reason, what I’m going to have to do is make this nearly as varied. I’m going to give you the option to do all these fun things (suggesting a few), but also give a routine that will help you achieve this physique if you feel so inclined to do so the typical way.
Well, actually, who am I to say what is typical?
Moving on.
Actually, I’m sure you’ve seen enough of Tom being freakin’ awesome, let’s get on with the routine!
I’ve seen a bit of what Tom Holland can do from his Instagram, and that lead me to believe we can definitely have some fun with this one.
Research Update:
We now have two other workout routines researched and shared below that have been utilized by Tom Holland.
One workout is a circuit that Holland used to transform to become Spidey, and another is a circuit he used while preparing for his role in Chaos Walking.
You can continue scrolling for all three workout routines we have for Holland, or view the research for the other two routines here:
Note: entering your email will provide you with ALL THREE Tom Holland workout PDF downloads.
Now get out there and start unleashing your own inner Spider-Man.
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Tom Holland Spider-Man Workout Routine
3-5 Days
Explanation:
3 Days Weight and Circuit Training and 2 days Cardio and Activity Training
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
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
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:
Check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
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:
Check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
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
Tom Holland Chaos Walking Workout Routine
Training Volume:
One Day of Training
(To Be Repeated and Varied w/ Other Training)
Upgrade This Workout:
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Tom Holland Chaos Walking Workout
This workout is shared by Men’s Journal but courtesy of celeb trainer Yousif Mahdi Kampoori!
WARM UP:
Shadowboxing x 3 Minutes Total
WORKOUT:
Superset One:
A. Bottoms-Up Kettlebell Press
3×5
B. Banded Glute Bridges
3×10
Superset Two:
A. Trap Bar Deadlifts
3×8
B. Chinups
3×8
Superset Three:
Kettlebell Box Squats
3×8
Dumbbell Floor Presses
3×10
Superset Four:
A. Alternating Reverse Lunges
3×10 each side
B. Dip to Knee Tucks
3×10
Tom Holland Spider-Man Circuit Workout
Training Volume:
One Day Worth of Training [That Can Be Repeated]
Explanation:
This routine is written by George Ashwell, the London based celebrity trainer, who trained Holland to get ready for Far From Home. Ashwell shared this with Men’s Journal talking about Holland’s Spidey Workout!
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
The Circuit:
Perform this four-exercise circuit for five rounds. The first round is a warmup and the rest are considered “working sets.” Rest for 30 seconds between each exercise. Ashwell also recommends one minute of Functional Range Conditioning, or mobility movements to prime the joints, before and between each round.
Deadlift (2x bodyweight): 8 reps
Incline Press With Pronation (1/2 bodyweight each hand): 10 reps
Dip Bar Straight Leg Raises: 15 reps
Weighted Dips (8 kilograms weighted vest): 12 reps
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Does this work for beginners?
Yes, absolutely!
What kind of diet would you recommend for this specific workout routine?
I would still recommend sticking to the Nutrition Pillars we have here on the site (y) Sustainability is definitely key, even when training like this (if not, especially when training like this)!
Hey, any recommendations for getting started in the parkour department? I live in Arkansas and they don’t really have ninja style gyms and id rather be safe than sorry.
I’d have to do some more research into specific training outside calisthenics and bodyweight type stuff.
Especially when discussing safety.
Were you able to find anything I can share with the community?
How many weeks am i suppose to do this for?
All depends on the person, really.
I’d say at the very least 6-8 weeks.
Depends on how much they weigh and all that or do you mean how much they’re motivated to doing this.
Also i would like to know on Tuesdays and Thursdays are we supposed to do other different exercises in the gym as well as Treadmill or bike or just do Treadmill or bike for half an hour in the gym?
How long should this take, and at what pace should I do this at? Any breaks in between excercises and if so how long?
Hey Tim,
The circuits don’t have breaks in between any of them. You go and go and go some more! As far as how long they should take and what pace you should use: that’s all dependent on your fitness level.
Don’t overwork yourself when just starting. Take the first few times slower and feel out your pace and then constantly improve each time thereafter.
The warm ups are fine to do a a minute or two break in between each set.
Mike
Hi, you can post this in spanish please?
i’m a hard gainer i have been doing full body workouts for about 6 months with very little results do you think this will build mucle or just make it worse
Hey Ethan,
If you’re looking to gain mass it’s going to be more contingent on the amount of food you’re eating, but I would also suggest something with heavier lifting as well.
Maybe Tom Hardy, or Henry Cavill?
Mike