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.

Brandon - March 14, 2019

So how long does it take to be at his level of fitness and can we try twice a day

    Keith - March 14, 2019

    it’s diff for every guy. if you’re a total beginner, you can see substantial results within 12 weeks if you’re consistent.

Khalil - March 20, 2019

I’m a guy, 5’7, and weigh 120 lbs. If i do the body weight routine using the weighted vest, how do I know when to up the weight on the vest so that I keep making muscle gains? Also, is 145 lbs a good weight to aim for or is that too little for me?

    Keith - March 20, 2019

    once it becomes too easy, increase the weight. Depends, 25 lbs of lean muscle is a lot and will take close to a year to build. Just focus on actually starting to workout first.

Khalil - March 20, 2019

Also, once I gain the muscle, how do I maintain it? What should I do if I stop working out for a while and want to get back to this physique?

Gregg - April 8, 2019

How often should one do cardio and for how long? Should cardio be including on the days of the work outs or on the days of rest in between the work outs

    Keith - April 8, 2019

    it’s optional if you want to do it but def not needed to lose fat.

James - April 8, 2019

Hey. if starting off skinny i was just wondering how long it would take to reach his body type?

    Keith - April 9, 2019

    i dont know what you look like, but prob 6-12 months realistically.

Gregg - April 17, 2019

Should we stick to the number of sets you have listed or is it ok to go over example 3 sets 8-10 reps for curls can we do 4 sets at 8-10 reps or stay at what you suggest

    Keith - April 17, 2019

    stick with it for a few weeks then you can bump up if you want but i would increase weight and reps first before adding more sets.

Michael - April 19, 2019

I am a former cross country runner and I have been trying to get back into shape. While building up a shape that I would prefer. Would you recommend I including a 3-5 mile run with it? I know it varies from person to person, but I am no authority on health. I just do not want to do something that will do more harm than good, or not really do anything at all.

Eddy - April 19, 2019

I’m 5 10 and weigh 190 but I have no muscle, just belly fat. Should I do cardio along with this workout and how long do you think it would take for me to look like that?

    Keith - April 20, 2019

    your diet is going to determine fat loss more than anything. Time wise, it’s always hard to say. BUt i’d say at least 3 months to see substantial results.

Peter - April 21, 2019

how many days a week should i be working out? is 3 enough ??

kobe - April 24, 2019

how many calories should i be intaking if i weigh 127 pounds? and i want to gain

michael - April 27, 2019

what if i’m gyming hard and improving in reps and weight everytime but not gaining muscle

    Keith - May 3, 2019

    how long has it been? It takes time. Also plenty of other factors at play, like your diet, sleep, stress levels, etc..

Neil Igni - April 29, 2019

I’m 5’4 and 60kg Will this work out affect my height? I still want to grow taller while doing this exercise. Any recommendations for growth enhancement while I working out my body?

cooper - May 21, 2019

how to get his body when your starting skinny ?

    Keith - May 21, 2019

    lift wegihts

      cooper - May 22, 2019

      how long would it take if i’m starting at 125 pounds? if my diet and workout on perfect.


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