Tom Holland Workout Routine

If you are an avid Marvel fan, then you would have surely been impressed by one of its most popular characters, Spiderman. Tom Holland happens to play the present-day Spiderman, and he perfectly nails the character.

Even though Holland has not been bitten by a radioactive spider, his acrobatic skills do match with Spiderman.

So what is the secret behind Tom Holland’s physique that allows him to pull off all those spiderman stuff with great ease?

Well, this post will surely answer that question. It is going to be about Tom Holland‘s workout routine that keeps him as athletic and agile as Spidey.

Aren’t you excited to know about Spider man’s workout plan? Surely you are. So let’s proceed.

Tom Holland Workout Overview

It would be no exaggeration to say that Tom Holland deserved to play the role of Spiderman.

This is because his body was used to doing some spiderman stuff. All thanks to his gymnastics background.

He could do front and backflips along with performing some parkour movements.

But despite all these, his physique was lacking something common to most of the superheroes, MUSCLES.

Even though Holland wasn’t required to look beefy and bulky, his character required some muscles to give him an athletic look.

With the help of his trainer George Ashwell, Tom Holland went through a well-structured workout plan that made him put on 7 kg of lean muscle mass on his skinny frame.

Tom Holland Workout Schedule

Tom Holland workouts five days a week. His workout routine includes numerous exercises that work on improving his strength, agility, mobility, and conditioning. Tom Holland’s workout schedule looks like this:-

• Monday- Weight and Circuit Training
• Tuesday- Activity Training/Cardio
• Wednesday- Weight and Circuit Training
• Thursday- Activity Training/Cardio
• Friday- Weight and Circuit Training
• Saturday- Rest
• Sunday- Rest

Tom Holland Workout Routine

Tom Holland’s workout routine is pretty diverse. It is focused on targeting and enhancing different aspects of his physique.

When it comes to his weight training sessions, Tom Holland prefers to rely on bodyweight movements and some basic compound movements.

He lifts moderate weights in the rep range of 8-10 reps. This provides him with hypertrophy gains which make him look muscular and athletic.

Circuit training is a very crucial part of Tom Holland’s training routine. It involves a high volume and low resistance approach. It aids in toning up the muscles and makes them look more defined.

Tom Holland’s exercise routine also includes numerous exercises that work on his core stability. A strong and firm core allows him to execute various spider man moves with great ease and finesse.

Provisions for rest days were also made in Tom Holland’s workout plan to promote muscle recovery and avoid probable chances of overtraining.

The following table will give you an overview of Tom Holland’s workout routine. Let’s have a look at it.

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Tom Holland’s HIIT training looks like this:-

• 1 minute on Treadmill sprints at 6mph-9mph or the bike is kept at Level 10. It keeps RPM’s above 100.
• 1 minute off Treadmill Walk on 3-3.5 mph or the bike is kept at a steady easy pace on Level 3.

The above-mentioned protocol is followed for 10 minutes. Then,

• 1 minute on 2 minutes off (just like the first 10 minutes but with a longer break)

Then, for the final 10 minutes, the following protocol is followed:-

• Treadmill 3-3.5 mph walk on 5-10 incline or the bike is kept at a steady medium pace on Level 5-7.

Apart from following resistance training, Tom Holland also went through a unique kind of training which is known as EMS. EMS stands for Electronic Muscle Stimulation.

Under this kind of training, low-level electric currents are sent through the body. This in turn, stimulates the muscle fibers.

Even though this kind of training is a bit painful, it provides the results of a two-hour workout in around half an hour.

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Final Words

So by now, you must have got a clear idea regarding Tom Holland’s workout program. If you also want to try it out, make sure to do so under an experienced trainer or coach.

And please don’t expect to be capable of pulling off some spiderman stunts in a few weeks.

It would surely take time. Nevertheless, your consistency and dedication will surely provide you with your desired results.