Matt Keane

Tom Holland's Spider-Man Workout & Diet Plan | Man of Many

Tom Holland is an English actor best known for his portrayal of Peter Parker A.K.A Spider-Man in the Marvel Cinematic University. Beginning his acting career in musicals, Holland’s breakthrough role was in the 2012 thriller ‘The Impossible’, starring Naomi Watts and Ewan McGregor. Holland won a string of awards for his role in the film, including the Hollywood Film Festival Spotlight Award and nominations for best newcomer.

Who is Tom Holland?

Prior to the first Spider-Man, Holland was coming off filming another project in which he was required to lose weight for the role. With the superhero project quickly looming, Holland had just six weeks to gain some serious muscle. Building on his gymnastic background, he enlisted the help of London-based personal trainer George Ashwell.

Tom Holland Workout Routine

Complete this four exercise circuit for five rounds. Treat the first round as a warm-up and the next four as ‘working sets’, with 30 seconds rest between each exercise and two minutes between rounds. Ashwell also recommends completing one minute of ‘functional range conditioning’ – dynamic stretches and joint mobility movements – before and between each round.

The Spider-Man Circuit

As one of the most important and inclusive compound lifts out there, it’s no surprise that Ashwell added this to the Tom Holland Spider-Man workout. Here’s how to complete a proper deadlift;

1. Deadlifts

Another solid bodybuilding exercise, the incline press was a major reason why Tom Holland’s body looked the way it did during the first Spider-Man film. It focuses mainly on the upper chest region, helping to build out those pecs. To complete the incline press with pronation;

2. Incline Press with Pronation

The first isolated movement for the core, the straight leg raise was responsible for the much-talked-about Tom Holland abs photos. To complete.

3. Dip Bar Straight Leg Raise

A great bodyweight movement for building muscles in your chest and triceps, weighted dips are a staple for bodybuilders all over the world. Another benefit of weighted dips is the ability to work opposing muscle groups at once. To complete/

4. Weighted Dips

A multi-muscle group movement, dumbbell thrusters allow you to work your quads, glutes, shoulders and triceps simultaneously. Some studies have suggested this exercise also helps to boost your metabolism and increase your muscular endurance and flexibility. To complete.

5. Dumbbell Thrusters

While it may seem like a strange addition at first, bear crawls have become a common option for CrossFit fans and those looking to improve lower body mobility. It makes sense that Ashwell would incorporate this into the Tom Holland Spider-Man workout. To complete.

6. Bear Crawls

A multi-movement exercise, renegade rows are a great option for increasing mobility whilst also building muscle. To complete.

7. Renegade Rows

Much-maligned but important nonetheless, the humble chin-up was a favourite of Tom Holland in his preparation for Spider-Man. The multi-movement exercise targets your core, shoulders and back in a full-body assault. To complete.

8. Chin Ups

Despite what you wanted to hear, cardio is a massive part of n effective workout plan. To remain trim, toned and highly mobile, adding in a mixed sprint and job style running program was an effective method for Ashwell’s Tom Holland workout. To complete the circuit.

9. Running

George Ashwell is a physical therapist as well as a trainer, so he puts a big emphasis on recovery after each session. Post-workout, Holland spends 30 minutes on the treatment table.


You can do all the weights in the world, your muscles won’t grow unless you give them the right fuel. In conjunction with his intensive daily workout circuit, Holland had to prioritise his nutrition to ensure he hit his muscle-building goals.

Tom Holland Diet and Nutrition Plan

While we don’t know a whole lot about what Tom Holand eats on the daily, it’s fair to say his activity level is extremely high. With a mix of explosive movements and aerobic fitness, the calorie intake has to be significant, with a vast amount of protein filtered throughout. According to Men’s Journal, each meal in the Tom Holland diet plan contained:

Tom Holland’s Spider-Man Diet

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