I tried Tom Holland’s Spider-Man workout – here’s what happened


Like just about everyone, I started my January fitness routine full out after relaxing and overdoing it while on vacation. Unlike everyone else, I looked to the celebrity world for inspiration and one workout that caught my eye was one that Tom Holland used to style for his role as Spider- Man. Tom is said to have gained 7kg of muscle mass in the six weeks before the film was set to perfect Spider-Man’s athletic physique, so who wouldn’t want to give his workout a try?

One thing i to wish I knew Tom before I took on this challenge, is that he is trained in gymnastics, so he was no stranger to gravity defying bodyweight exercises that most gym goers try to avoid. Tom’s goals were to build muscle without getting fat, as Spider-Man is known to be strong, but lean, so he enlisted the help of London-based personal trainer George Ashwell.

In an interview with Esquire, Ashwell said, “Because we didn’t want to get too fat, we could do more muscle groups at one time. This would be a whole body circuit split into maybe a posterior chain leg exercise with a horizontal push and pull (so chest and back) then the front legs (like a squat) with a push and pull. vertical. He also shared the entire Spider-Man circuit, which I tried. Read on to find out what happened.

Not for you? If I turned you off completely, why not go try this barbell workout with over 1.3 million views it’s perfect for beginners. Otherwise, I have tried some of the best abdominal workouts on YouTube, so if a six-pack is your 2022 goal, I’m here for you.

What is Tom Holland Spider-Man training?

Ashwell said Tom completed four to five laps on the following circuit:


Tom was lifting his bodyweight twice for the deadlifts, performing 8-10 reps. He would then have a 30 second break before moving on to the next exercise.

Inclined press

For these incline presses, the bench is at 45 degrees, to focus on the upper chest. Tom pressed down with the equivalent of half his body weight in each, performing 10 to 12 reps, followed by a 30 second rest.

Right leg raise with dip bar

One of the abdominal exercises that created this famous torso, the straight leg raises performed on the dip bar is a core killer. This is a bodyweight exercise, and Tom would do 12-15 leg lifts.

Weighted dips

Staying on the dip bar, weighted dips work your triceps, shoulders and arm muscles, as well as your upper and lower back. Tom would complete 15 weighted dives, before a 30 second rest.

Dumbbell thrusters

Dumbbell thrusters target the quads, glutes, shoulders, and triceps as you squat and lift the dumbbells above your head. This move is also believed to help work on your balance – something Spider-Man undoubtedly needs in bucket loads. Tom used a dumbbell that was a quarter of his body weight in each hand and did 10 to 12 reps.

The bear crawls

A Cross-Fit movement, bodyweight bear crawls are said to build core strength, boost heart rate, and exercise the shoulders and quads. Tom would do 60 seconds of bear crawl, with a 30 second rest between sets.

Renegade ranks

Renegade ranks are a full body exercise that also targets the stabilizing muscles of the body. Tom used a dumbbell weighing a quarter of his body weight in each hand and did 10-12 renegade rows on each side.


Another multimuscular group exercise, when done correctly, barbell pull-ups work the arms and back. Tom would do 10 to 12 pull-ups, with a 30-second break before heading to the final circuit exercise.


The cardio component of the circuit involved the following pyramid sprint workout:

10 minutes of jogging

Run at 80% effort for 30 seconds to 1 minute

Walk at 3.5-4 mph 2 minutes

Run at 90% effort for 30 seconds to 1 minute

Walk at 3.5-4 mph 2 minutes

Run at 100% effort (full sprint) for 30 seconds to 1 minute

Walk at 3.5-4 mph 2 minutes

Run at 90% effort for 30 seconds to 1 minute

Walk at 3.5-4 mph 2 minutes

Run at 80% effort for 30 seconds to 1 minute

Quiet walk for 5 minutes

I tried the Tom Holland Spider-Man workout – here’s what happened

Let me start by saying – this one is tough. I headed to the gym with the firm intention of training like Spider-Man, but the moment I got to the straight leg bar I realized my own spider senses were telling me to walk away and resume my normal workout routine. (It’s the an app I always use in the gym).

Lacking Spider-Man’s upper-body strength, I discovered I wasn’t able to lift a single dip bar, let alone the 15 Ashwell had on the plane. I wasn’t ready to fail yet, so I rolled out an exercise mat and opted for leg raises from the mat, but felt a lot less like Spider-Man while I was lying on the ground. Then there were the weighted dips, and I was, once again, defeated by the dip bar. Again, I improvised, opting for triceps versus a weight bench.

The dumbbell thrusters, bear races, and renegade rows passed in a blur of “wow, do I have to do four or five laps of this?”, But at least I could. To do exercise. Then came the pull-ups, which would have been Tom’s favorite exercise in his preparation for the role, and I realized that I would never have beaten The Green Goblin. I jumped on the running portion of the workout and, back in my safe zone, completed a grueling portion of the running exercise on the treadmill. It’s also important to add that I was definitely not lifting or lifting the equivalent of my own weight, sorry Tom.

After three laps of the circuit, making my changes, I admitted defeat and went home. I’m sure no one else in the gym knew I was training to be Spider-Man, but it certainly wasn’t a challenge I was going to win. Ashwell said Tom typically spends 30 minutes on the treatment table after each workout, and I can see why. For now, I’ll stick to Pilates and leave the superhero, web shooting, rock climbing, and superhero antics to Tom.

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