Get Spidey’s Physique with Tom Holland’s ‘Spider-Man’ Workout

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Tom Holland Kino Workout

The “Spider-Man: Far From Home” trailer recently dropped and fans are looking forward to the latest installment of the Spiderman franchise.

When Marvel announced Tom Holland as the new Spider-Man for the 2017 reboot, “Spider-Man: Homecoming”, hardcore fans were taken aback by the choice. Holland was known as a skinny kid from his previous roles. However, the British actor got in superhero shape for the movie and shocked the fans.

Now, most fans consider him as the best Spider-Man ever (especially the ladies).

Tom Holland plays Peter Parker, a high school student who gets superpowers after being bitten by a radioactive spider. Holland got the muscular body of a superhero for the role but didn’t get too big. The 22-year-old actor avoided excessive heavy weight training and focused on bodyweight exercises to get stronger. He also did a lot of cardio and stunt training. Holland got very agile and learned some high-skill moves, such as backflips.

In order to look and move like Tom Holland in “Spider-Man: Far From Home”, you need to master bodyweight exercises, like pullups and pushups. If you want to challenge yourself and have some fun, you can learn how to perform a backflip.

Key Characteristics of Tom Holland’s Physique

Tom Holland is 5-foot-8 and weighs 140 pounds. His body fat percentage is around 10 percent. Holland has a small frame and fast metabolism, which makes it hard for him to gain weight. However, that doesn’t mean he can’t get muscular.

The actor has a slender body with lean, defined muscles and visible abs. He has a strong core and athletic legs. All of this combines into an incredibly aesthetic physique.

Tom Holland’s Spider-Man Workout Routine

Tom Holland’s strength training workout focused on bodyweight exercises, including pushups, pullups and dips. He also spent a lot of time doing cardio and ab training.

Bodyweight training will not get you huge, but you will get stronger and muscular. If you think you’re too advanced for bodyweight training, give this workout a try and you’ll find out how challenging it actually is. Tom Holland’s “Spider-Man” workout is designed for intermediate athletes. If you find this workout too challenging, you can start from a beginner level and progress through all eight levels of the Bodyweight Mastery Program.

Training Schedule

The “Spider-Man” workout is a bodyweight strength training program, three days a week, alternating between two full body workouts. Your training sessions will be short but challenging. Give all-out effort for 40-45 minutes per session and you’ll see just how much your body reacts to the stimuli.

Workout A

  • Clap Pushups (behind-the-back, if you can): 3 sets x 6-10 reps
  • Bodyweight Dips: 3 sets x 10-15 reps
  • Bulgarian Split Squats: 3 sets x 6-10 reps per leg
  • Explosive Pullups (bar-to-sternum): 3 sets x 3 reps
  • Back Bridge Hold: 2 sets x 20 seconds
  • L-sits (below 90 degrees): 2 sets x 10-30 seconds

Workout B

  • Pullups: 3 sets x 6-12 reps
  • Feet-on-Bench Pike Pushups: 3 sets x 6-10 reps
  • Staircase Jumps (or squat jumps): 3 sets x 6 reps
  • Hanging Leg Raises (at 90 degrees): 3 sets x 6-10 reps
  • Back Bridge Hold: 2 sets x 20 seconds
  • L-sits (below 90 degrees): 2 sets x 10-30 seconds

Progressive Overload

If you are an experienced weightlifter, you probably know the importance of progressive overload. It’s easy to progressively overload when you’re lifting weights. You can add more weight, reps or sets.

When it comes to bodyweight exercises, it’s not as simple.

Every bodyweight exercise has different variations that make the exercise easier or more challenging. There are eight total levels in the Bodyweight Mastery Program that goes from beginner to advanced. Tom Holland’s “Spider-Man” workout is an intermediate level, so if you find this program too easy or too challenging, you can try a different level by getting the full program.

You may not be at the same level for each body part. Each exercise can be slightly tweaked without moving to a different level. For example, if behind the back clap pushups are too challenging or awkward, try regular front clap pushups. You can make it even more challenging by clapping twice.

If you have a staircase at home or at your gym, jump up a few steps with both feet and land softly. Challenge yourself to jump to a higher step as you progress. If you don’t have access to a staircase, you can try regular squat jumps instead. You can mark your spot on the wall and try to jump higher as you progress.

The key, of course, is to keep making progress. This is the only way you can get stronger (which will result in bigger, fuller muscles).

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Cardio and Core Training

When it comes to cardio, most people think of running on a treadmill or mindlessly spinning on a bike for hours. And yes, cardio is a good way to burn more calories and increase your stamina. However, too much cardio will interfere with your muscle building process. (It’s also boring and hard to stick to in the long term.)

Tom Holland picked up boxing to prepare for his role as Spider-Man, which is an excellent cardio exercise. This is to say, keep your cardio sessions short and fun. You don’t have to do cardio every day. A couple of days of cardio per week–on your non-lifting days–is all you need.

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Only getting better 👊🏻

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Other than cardio, you should work on improving your core strength and mobility. Getting a six pack like Tom Holland requires a low body fat percentage, but that’s not enough. Abs are muscles just like biceps and pecs: They need to be strengthened. You can’t ignore your abs and expect to have a nice six-pack when you lean down to 10 percent body fat or lower. You would just look skinny, which isn’t the goal here.

The Kinobody Cardio Abs Mobility Program is an excellent addition to the Bodyweight Mastery Program. It includes fun cardio exercises along with safe, effective abs and mobility work. If you need a program for your non-lifting days to maximize fat loss, improve your posture/mobility and get hard rock abs, pick up the Cardio Abs Mobility Program to use along with the “Spider-Man” workout.

Nutrition is also a very important part of getting in shape. The main principle is this: You need to be in a calorie deficit to lose weight or calorie surplus to gain weight. Bodyweight Mastery nutrition guide includes a fat loss protocol and a lean bulk protocol that can be customized to your individual needs.

Supplements for the “Spider-Man” Workout

You can achieve the body you want without supplements. As a matter of fact, most supplements out there are filled with useless ingredients that can even be potentially dangerous. Following the workouts and nutrition recommendations in the Bodyweight Mastery Program will get you the body you want. This is, and always will be, the truth.

However, there are a handful of supplements that can boost your results.

A high-quality pre-workout supplement can increase your workout performance. Kino Octane is the best all-natural pre-workout on the market. Unlike cheap pre-workouts, Kino Octane has only scientifically proven ingredients at clinically effective doses. You get clean, sustainable energy without the post-workout crash.

Also, using a post-workout supplement that has creatine monohydrate can increase your strength and help you gain muscle faster. Kino Gains has three ingredients, including creatine monohydrate, which has been shown to turn on the body’s natural muscle building pathways, better prepping your body to build high-quality muscle.

Lastly, if you do training while fasted, then Kino Aminos will deliver the necessary amino acids for maximal muscle growth and recovery. On the days you don’t consume enough protein, Kino Aminos can be your insurance policy to ensure your muscles get the amino acids they need to build and recover.

If you’re serious about getting leaner and stronger and getting the most out of your workouts, try the complete Superhero Stack!

If you’re unsure about which program is right for you, take the physique quiz today to find out the best program for your goals. You can also take a look at other celebrity workouts and free tips to achieve the body you have always dreamed of on the Kinobody Blog.

Best of luck on the workout and show off your Spiderman physique before “Far From Home” comes out!

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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