Spider-Man Calisthenics Workout Routine: Train like Peter Parker with Just Bodyweight Movements

Last updated on October 4th, 2022 at 10:40 am

We have technically already seen a handful of Spider-Man Workout Routines here at SHJ.

And, one was even a circuit based around calisthenics!

But, this time we’re going to be getting a full week of Spidey training devoted entirely to bodyweight training!

If you guys want to check out some of our other Spider-Man Workouts, you can do so here:

• Spider-Man Workout Routine
• Miles Morales Workout Routine
• Spider-Man 2099 Workout Routine
• Spider-Gwen Workout Routine
• Spider-Man Calisthenics Circuit

Yeah…we really like Spider-Man here…!

Of course we also have a handful of celebrities who have both starred as Spidey and been in Spider-Man movies, so the best place to see those would be right in our Workout Database!

Spider-Man Stats:

Real Name: Peter Parker

Height: 5’10

Weight: 167 lbs.

Comics: Marvel

Powers: Yes

Spider-Man isn’t the tallest, but he’s also not short either.

You can find him below, listed with tons of other characters, as we’ve already actually seen his stats in his other routines!

Vegeta tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Spider-Man Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, 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.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Spider-Man Calisthenics Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

Just because we’ve already seen Spider-Man multiple times, and therefore his Peter Parker bio and information, doesn’t mean we don’t want to hear more about his story and powers!

Let’s start with what his Wiki Fandom page (specifically Peter Parker) has to tell us about his initial bio:

Peter Parker was orphaned at the age of six when his parents, were killed in an airplane crash overseas. He went to live with his uncle and aunt, Ben and May Parker, in Forest Hills, New York. Peter was extremely smart and worked his way to become an honors student at Midtown High School. However, Peter’s shyness and scholastic interest often made him a social outcast, being overshadowed by the likes of high school bully, Flash Thompson, among other popular kids.

And his Marvel bio is short and sweet, but good enough to bring us into powers and abilities, stating:

With amazing spider-like abilities, teenage science whiz Peter Parker fights crime and dreams of becoming an Avenger as Spider-Man.

I mean, we all know Spider-Man at this point, so I personally think we can move right into some web-slinging goodness.

Spider-Man’s powers stem from what is called his “Spider Physiology”. 

We all know the story, and we all look around for radioactive spiders to bite us on a daily basis.

His list of powers that his Wiki Fandom share are:

• Superhuman Strength
• Superhuman Speed
• Superhuman Stamina
• Superhuman Durability
• Superhuman Agility
• Regenerative Healing Factor
• Foreign Chemical Resistance
• Superhuman Equilibrium
• Superhuman Reflexes
• Superhuman Jumping
• Spider-Sense

Basically we have our work cut out for us.

I will definitely be adding in parkour training resources for you, so don’t worry, we have that part of Spidey under control!

On top of that we’ll be building this one around progressive overload for strength gains and circuit training to build up our stamina and agility; with some blowouts to really help with our speed as well!

Be prepared to work, because this one is going to be a lot of it.

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Spider-Man Calisthenics Workout Routine

Training Volume:

6 days per week

Explanation:

Spider-Man can do it all.  In order to replicate that we’re going to need a high volume routine that incorporates a bit of everything.  You’ll have three days focused on calisthenics and blowout circuits, two days devoted to endurance training, and one day for a sprints; with parkour training on you to add in on top!

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Spider-Man Calisthenics Workout Routine: Sample Workout Schedule

Monday: Upper Body Focused Calisthenics and Blowout

Tuesday: Endurance Work

Wednesday: Lower Body Focused Calisthenics and Blowout

Thursday: Endurance Work

Friday: Full Body Calisthenics and Blowout

Saturday: Sprints

Sunday: Mandatory Rest Day

Spider-Man Calisthenics Workout Routine: Upper Body Focused Calisthenics and Blowout

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kicks

Workout:

Regular Push Ups

4×25

Close Push Ups

4×25

Wide Push Ups

4×25

Dips

4×15

Handstand Push Ups

4×10

3 Round Blowout:

30 Second V-Ups

Push Ups to Failure

30 Second Hollow Hold

Dips to Failure

30 Second L-Sit Hold

Spider-Man Calisthenics Workout Routine: Lower Body Focused Calisthenics and Blowout

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kicks

Workout:

Air Squats

4×25

Glute Bridges

4×20 each leg

Donkey Kicks

4×20 each leg

Lunges

4×20 each leg

Pistol Squats

4×10 each leg

3 Round Blowout:

30 Second Wall Sit

25 Jump Squats

30 Second Superman Hold

25 Lying Leg Raises w/ Thrust

30 Second Toe Touches

Spider-Man Calisthenics Workout Routine: Full Body Calisthenics and Blowout

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kicks

Workout:

Regular Push Ups

4×25

Air Squats

4×25

Dips

4×25

Lunges

4×20 each leg

Burpees

4×10

3 Round Blowout:

30 Second Right Side Plank

20 Close to Wide Push Ups

30 Second Regular Plank

20 Close to Wide Jump Squats (In and Outs)

30 Second Left Side Plank

Spider-Man Calisthenics Workout Routine: Sprints

You do have one day of sprints.

I personally do these 20-30 minutes with a basic “on and off” format, but I actually have a handful of options for you.

Utilize this article: “The Best HIIT Workouts to Step Up Your Workout” to choose the best format for you.

Spider-Man Calisthenics Workout Routine: Endurance Work

For this one I do have some resources just like I do for Parkour, but first I want to give you some training methods to work your way up.

Here’s training based on levels:

• Beginner: 1-3 miles
• Intermediate: 3-5 miles
• Advanced: 5+ miles

Running Based Celebrity and Character Workouts

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan

Spider-Man Calisthenics Workout Routine: Parkour Training

Last up on your weekly list of training to implement in order to become Spider-Man is our parkour training.

Originally we used to simply give one resource for this, but now we’ve grown a bit and I have a few different options to share.

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

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