I’m just trying to be his man in the chair.
This one was definitely a fun one!
It’s pretty awesome that Tom Holland has the gymnastics and stunt capability to pull off Spider-Man.
He was pretty easy to research because he puts it all out there for us, and I not only show you everything that he gives us, but also give you a routine to achieve his body type as well.
We’ve also seen some other Spidey celebs, as well as some other celebs from Spider-Man: Homecoming.
We’ve had both Tobey Maguire and Andrew Garfield as Spidey, as well as Zendaya and Logan-Marshall Green from Homecoming.
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
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.
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.
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The Tom Holland Spider-Man Workout Routine
3-5 Days
Explanation:
3 Days Weight and Circuit Training and 2 days Cardio and Activity Training
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
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