Tom Holland Workout Routine – Uncharted + Spiderman

If you are a Marvel enthusiast or relish superhero movies, then you are most likely familiar with the face of Spiderman, Tom Holland. He is a bright and young Hollywood actor who has garnered millions of fans because of his heart-fluttering charm, athletic body, and jolly personality.

The British star attended a performing arts school and made a debut in Billy Elliot the Musical in 2008. Afterward, the Spiderman heart-throb appeared in many film and TV roles like Wolf and In the Heart of Sea. The star has also been nominated for his incredible acting skills many times.

Holland auditioned for Spiderman when he was just 19 years old. Moreover, he was the first non-American to play Peter Parker in the Spiderman movies. His mind-blowing stunt abilities in the film series inspired many youngsters to get in shape and start working on physical fitness.

This article covers the Tom Holland workout routine alongside the star’s diet plans and food preferences.

Current Body Stats of Tom Holland

Before we discuss Tom Holland’s workout routine, let’s take a look at the British actor’s current body stats to evaluate his physical fitness:

  • Age: 26 years
  • Height: 5 ft. 8 inches
  • Weight: 64 kg
  • Chest: 38 inches
  • Waist: 31 inches
  • Biceps: 13 inches

What’s not so surprising is that Tom Holland is a trained gymnast and dancer. Moreover, his gymnastic skills helped substantially in securing the role of Peter Parker in Spiderman in the 2015 auditions.

Tom Holland Workout Routine

Most of the time, Tom Holland workout routine varies depending on his role. His workout programs are personalized to help him maintain a lean physique while enhancing his athletic skills for action stunts.

Most recently, Holland again put on weight for his recent release Unchartered. In an interview, the star said that he followed his workout routine for Unchartered for five months straight to not look like a child next to his co-star, Mark Wahlberg.

Here is what Holland’s typical workout routine for unchartered looked like:

Workout A: Chest, Shoulders, and Triceps

  • Incline Dumbbell Press 4 x 4-6
  • Dumbbell Shoulder Press 3 x 6-8
  • Side Lateral Raises 5 x 10-12
  • Weighted Cable Crunches 3-5 x 10-12
  • Flat Dumbbell Press 2 x 6-8
  • Overhead Triceps Extension 4 x 10-12

Workout B: Legs and Calves

  • Deadlift 5 x 4-6
  • Reverse Dumbbell Lunges 3 x 8-10
  • Calf Raise 5 x 10-15
  • Leg Extensions 3 x 10-12
  • Leg Press 3 x 8-10

Workout C: Back, Biceps, and Abs

  • Barbell Row 3 x 6-8
  • Barbell Curls 3 x 8-10
  • Weighted Cable Crunches 3 x 10-12
  • Weighted Pull-Ups 3 x 4-6
  • Alternating Hammer Curls 3 x 8-10

Tom Holland does one workout per day and takes a one-day rest in between the next workout. This Tom Holland workout routine is the confidential secret to Tom Holland’s abs.

For example, if he does Workout A on Monday, he skips Tuesday and does Workout B on Wednesday.

Tom Holland’s Workout Routine for Spiderman

Before Tom’s first Spidey movie, he played a role in another project which required him to slim off. As the superhero movie approached, Tom had only six weeks to gain muscle and build a superhero-like athletic physique. For this purpose, Tom reached out to a London-based personal trainer, George Ashwell, which helped him gain 7 kilograms of lean muscle mass.

To get in shape for Spiderman, Tom used high-intensity interval training (HIIT), which involved a five-step workout plan with mostly bodyweight workouts and no equipment except a pair of dumbbells.

Ashwell devised the following To Holland Spiderman workout that focused on muscle building and improving the star’s physical mobility:

Bear crawls 

Bear crawls help regulate lower body mobility as you crawl from one point to another on all fours. Tom Holland does this activity for 60 seconds

Shoulder taps 

Tom performs shoulder taps 20 times for each arm as it helps strengthen the core, glutes, shoulders, and arms.

Dumbbell thrusters 

Dumbbell thrusters are the ultimate exercise to train multiple muscle groups simultaneously. This activity hits your quads, triceps, shoulders, and glutes at once while improving metabolic rate and muscle endurance. Tom does this exercise 20 times for each session.

Renegade rows 

Renegade rows help improve flexibility while building and defining muscles simultaneously. The Spiderman lead does 20 renegade rows for each arm by holding a pair of dumbbells in a push-up position and lifting one arm at a time.


George Ashwell told Insider that Tom Holland’s workout routine for Spiderman involved 20-30 push-ups for each session.

What are Tom Holland’s Diet and Food Preferences?

Since Tom Holland is a Hollywood actor, he often has to alter his diet according to the role he is preparing for.

For example, during In the Heart of The Sea filming, Tom has to go on a calorie-deficit diet to lose weight and achieve the sea-stranded and skinny look.

Furthermore, for his first Spiderman gig, Holland had to increase his calorie intake to appear muscular and athletic.

The English actor is relatively young and enjoys diverse foods to satisfy his everyday cravings without being too restrictive on his preferences.

Tom Holland’s meal plan

Here is what an average day of eating looks like in Peter Parker’s life:

  • Breakfast: Oatmeal, eggs, bananas, and peanut butter
  • Snack #1: Rice cakes, whey protein, and multivitamins
  • Lunch: White rice, chicken breast, and vegetables
  • Snack #2: Whey protein and banana
  • Dinner: Sirloin steak, rice, potatoes, and broccoli

Foods that Tom Holland enjoys:

  • Whole grain
  • Water
  • Eggs
  • Poultry
  • Lean meat
  • Fresh vegetables
  • Fruit
  • Whole, natural foods

Tom Holland is a young fellow who is well aware of the importance of water and keeps himself hydrated even during a hectic schedule and daylong training.

Food that Tom Holland avoids:

  • Junk food
  • Refined food
  • Artificial ingredients
  • Chemicals
  • Trans fat

Final thoughts

Tom Holland gives peak fitness goals. His passion for acting and his incredible ability to transform into his characters while physically preparing for the role is genuinely inspiring. The young actor rarely uses a stunt double and performs the majority of his action scenes, all thanks to the hours he has put into training.

Despite facing numerous challenges because of strenuous workout routines, Holland never fails to deliver exceptional work on screen. If you wish to get an athletic physique like Tom’s, follow our detailed analysis of Tom Holland’s workout routine.

4/5 - (5 votes)


James Moore
James Moore
James is co-founder of He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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