Tom Holland Workout Routine And Diet: How To Get Spiderman Ripped - FitMole

Tom Holland Workout Routine And Diet: How To Get Spiderman Ripped


tom holland workout

Wanna get ripped like Tom Holland in Spiderman?

Well it’s totally possible, and I’m going to show you exactly how to do it without killing yourself and sacrificing your life in the process.

In fact, I’m going to show you how to build a ripped body like Tom Holland without working out 5-7x per week, doing insane amounts of cardio, and giving up all your favorite foods.

Don’t believe me.

Well keep reading my friend, and prepare to have your world rocked.

Tom Holland stats

Tom Holland height: 5’8″

Tom Holland weight: Can’t find the official number online, but if I had to guess about 130-140 lbs.

As for body fat, I’d put him at about 8-10% when he was shirtless in Spiderman.

What did Tom Holland actually do to get in shape? Aka. His official workout

The exact Tom Holland workout does not exist anywhere online.

Best I can do is piece together what the media has written about him and what Tom has posted on his Instagram.

tom holland diet

After doing some digging, here’s the best summary I came up with for what Holland actually did to get in shape:

  • He did a lot of gymnastics
  • He did a lot of sports in general, like basketball and hiking
  • He did a lot of boxing.
  • He did some weight lifting but not a lot.
  • According to Mens Journal, he used EMS (electrical muscle stimulation) but it’s total bullshit. It can help you recover, but anyone who claims it helps build muscle can fuck right off.

Now begs the question – do you actually have to train like Tom Holland to look like Tom Holland.


If you don’t like boxing, gymnastics, and EMS woo woo then read below to learn my approach to building a superhero body like Tom’s in the simplest way possible.

How to build a ripped body like Tom Holland in Spiderman.Click To Tweet

The FitMole approach to building a body like Tom Holland

There are 2 workout approaches you can take here.

One is a bodyweight only approach and the next is a weight training based approach.

Approach #1 – Follow the bodyweight workout below

Tom Holland Spiderman bodyweight sample workout

This circuit is meant more for beginners. But can also be a great way to stay in shape if you have limited equipment anywhere and just want to stay in shape.

The 4 exercises below are to be in a circuit fashion.

That means you don’t rest between each exercise. Do all the prescribed reps for each exercise then rest for 1-2 min. Repeat circuit 3-5 times.

You can do this 3x per week with at least 1 day rest between each workout.

  • Push-ups: 20-30 reps
  • Walking lunges: 15-20 reps per leg
  • Pull-ups: As many as you can
  • Crunches: 15-20 reps

As you can see, it’s simple as fuck.

And it’s great to do especially if you’re a beginner and you don’t have access to equipment. But as you progress, I recommend adding some resistance like a weighted vest.

Pro-tip about crunches: Keep your lower back glued to the floor the entire time you perform the crunching movement. Not only will thiwAnd a great role model for younger guys who want to get in shape.

He doesn’t have a ton of muscle, which is fine if you like that look.

But that means he also has the potential to to pack on 20+ pounds of lean muscle mass if he chooses. This will get you closer to looking like Chris Evans.

But I don’t see that happening since Spiderman is always seen as a lean and athletic.

Approach #2: Tom Holland Spiderman lifting sample workout

Next up, we have a simple weight lifting routine that anyone can use to lose fat and build muscle.

Yes I know Tom Holland doesn’t have a ton of muscle, but if you want that lean and athletic look, then I highly recommend  lifting weights if you can.

You will not regret it.

This is a beginner routine.

Tom Holland Spiderman weight lifting sample workout

Workout A – Push (Chest, shoulder, triceps) 

  • Incline dumbbell press – 4 sets/4-6 reps
  • Flat dumbbell press (or use a barbell but I’m not a huge fan of the traditional bench press) – 2 sets/6-8 reps
  • Dumbbell shoulder press – 3 sets/6-8 reps
  • Overhead tricep extension – 4 sets/10-12 reps
  • Side lateral Raises – 5 sets/10-12 reps
  • Weighted cable crunches – 3-5 sets/10-12 reps

Workout B – Legs/Calves

  • Deadlift (conventional, sumo, trap bar, or rack pulls if unable to do former 3) – 5 sets/4-6 reps
  • Reverse dumbbell lunges – 3 sets/8-10 reps per leg
  • Leg Press – 3 sets/8-10 reps
  • Leg extensions – 3 sets/10-12 reps
  • Calf raise (any variation) – 5 sets/10-15 reps

Workout C – Back/Biceps/Abs

  • Weighted pull ups – 3 sets/4-6 reps
  • Barbell row – 3 sets/6-8 reps
  • Barbell curls- 3 sets/8-10 reps
  • Alternating hammer curls – 3 sets/8-10 reps each arm
  • Weighted cable crunches – 3-5 sets/10-12 reps

Do one workout per day with at least one day of rest between each workout.

For example, on Monday you’ll do workout A, Wed will be B, and Fri will be C.

Tom Holland diet (i.e. how to eat to get ripped abs like him)

So if you want to build a sleek superhero body like Holland, you need to get your diet in order.

This is where I see the majority of guys screw.

A lot of guys can workout consistently but then fuck everything up when it comes to their diet.

Part of this stems from the belief that you need to follow a super strict diet and give up anything that even remotely tastes good if you want those sexy absss.

But luckily for you, that’s a huge myth.

If you want to lose fat and reveal your abs, all you have to do is eat less.

A calorie deficit is luckily all you need to lose fat. 

Of course you need to make sure you get enough protein as well (I recommend a minimum of 0.7 grams of protein per pound of bodyweight).

Now this is no excuse to eat whatever you want as long as you stay in a calorie deficit.

You still need to make common sense food choices.

Check out this guide if you want to learn how to setup a diet that fits your lifestyle: Create your perfect diet plan in 7 steps. 

Summing it up

Getting a body like Tom Holland isn’t rocket science.

It’s honestly not even that hard.

The guy is more lean than muscular so if you want a body like his, you don’t need to worry a lot about packing on a lot of muscle.

It’s a very realistic physique for guys of all ages to have.

And if you simply put in the work and follow the workouts and diet advice I laid out, you’ll build a body like his in no time.

P.S. Want a step-by-step blueprint that teaches you to build a superhero body without killing yourself in the gym and sacrificing your favorite foods? Check out my Superhero X12 program.

Let me know if you have any questions about the Tom Holland workout below.

Lydon - October 11, 2018

Will the body weight exercises get me a tight muscular chest

Jocelyn - October 15, 2018

what does he eat in order to stay fit, does he eat junk food?

    Keith - October 15, 2018

    no idea, but dieting is the same for everyone. To lose weight, you need to eat fewer cals than you burn. For 99% of people that involves eating more fruits/veggies, and cutting out more junk food.

    I recommend checking out this post if you want a good overview on how to setup your diet –

Tristan - October 21, 2018

How do I gain muscle and will this workout work for muscle gain

    Keith - October 21, 2018

    you gain muscle by lifting weights and consistently getting stronger. Yes, the workout I gave will help you gain muscle if you’re a beginner.

Ruben - November 4, 2018

What workouts do you regarding cardio?

Mathew - November 8, 2018

Is it okay to have at least 1 cheat meal throughout the whole week of doing these exercises?

    Keith - November 12, 2018

    depends on how you define “cheat meal”, but in general, one meal per week where you eat whatever you want is fine.

Joshua Stueck - November 12, 2018

Is this good for someone who’s just starting out and wants to get their biceps(arms) from 10 to 13 inch cause I read that tom has 13 inch arms, and can I add swimming and preacher curls, along with ez curls to build up the biceps. Respond if possible

Joshua Stueck - November 18, 2018

Thanks for the response. Do you reccomend taking any supplements, and for gaining muscle how many calories should I be eating per day. Can swimming be added for cardio on some days instead of treadmill. Thanks

    Keith - November 19, 2018

    if you’re a beginner, you dont really need supps. Just consistency, proper rest, and eating enough.

    Cals should be about 16-18x your bw in lbs.

    Swimming is fine…i like it since easier on your joints.

Hanne - December 7, 2018

Hi, I’m a girl. Does this work for me too? Or should I add some stuff or leave some of it out?

    Keith - December 7, 2018

    Not really, it will definitely work for women too.

Chris - December 28, 2018

What are the recommended rest periods between sets?

Are the sets straight sets or super sets?

Is the training Standard (same weight all sets), Regular Pyramid (lightest set first), Reverse Pyramid (heaviest set first), Rest Pause (same weight with 15 second rest)?

    Keith - December 28, 2018

    Anything 6 reps and under, rest 2 min.
    Anything else, rest 1 min.

    All straight sets.

Natus - January 16, 2019

Can I Do, Dumbbell press Than Barbel, I Don’t own A Barbel so can I use Dumbells instead Of Barbel

Rogelio - January 19, 2019

How long should the treadmill sprints be? and is there any more at home workouts you suggest? as well what kinda of diet would you recommend?


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