Tom Holland’s diet and training for ‘Spider-Man’ have nothing to envy to those of the Evans and Hemsworth on duty. If you want to get like Peter Parker, put all this into practice. Robert Pattinson’s training to gain muscle mass and go from vampire to Batman. Dacre Montgomery’s training and diet to get strong for ‘Stranger Things’.
If the Marvel heroes are the ones that most motivate you to exercise your body to the fullest, here you go Tom Holland’s training and diet to get strong for ‘Spider-Man’. The second installment of the films dedicated to Peter Parker, ‘Far From Home’, was released a few weeks ago, but it’s never too late to see it, much less to start moving like the arachnid vigilante. Holland is not one of the most muscular protagonists in the franchise (logically, his character is a teenager), but his diet and exercise routine have nothing to envy to those of the Evans and Hemsworth on duty.
Tom Holland is one of the most interesting figures in the Marvel universe in particular and modern Hollywood in general. The 23-year-old British actor landed the role of Peter Parker after standing out in JA Bayona’s ‘The Impossible’ and in London’s West End in the musical ‘Billy Elliot’. Holland is a ballet dancer, and the care and training that this requires, added to the fact that he is a superactive boy who is on the move all day and who practices a lot of disciplines, they gave him the necessary base to cultivate the amazing body of Spider-Man.
The diet
Before we tackle the exercise routine, we must start at the beginning: the diet. We tend to think that working out in the gym is the most important thing, but food usually accounts for more than 50%. According to the ‘Superhero Jacked’ portal, Tom Holland’s project was very similar to that of other physical transformations of these characteristics: caloric surplus, a large caloric intake to shape later with training, which is known as bulking.
However, if we take into account that the muscular volume that was wanted to be achieved in this case is not like that of more adult characters, such as Captain America or Thor, the level of bulking is also lower. In other words, Tom Holland was able to eat all he wanted in a healthy and controlled way and then put the machinery in motion on the court, in the ring and in the gym.
Monday – circuit
- Heating
- Pull-ups – 3×5
- Parallel dips – 3×10
- Pushups – 3×15-25
- Exercises (two laps of the circuit)
- 100 meter run
- Jump to the box x25
- Hammer hit to the tire x25
- Crunches x25
- Burpees x25
- Crunches x25
- Hammer hit to the tire x25
- Jump to the box x25
- 100 meter run
Tuesday – cardio
- Choose between 1-2 hours of boxing, parkour or gymnastics or 30 minutes of HIIT on treadmill or bike.
HIIT explained
In the first 10 minutes:
- 1 minute: sprint between 10-14 kilometers per hour or bike at level 10 at more than 100 revolutions per minute.
- 1 minute: march between 5-7 km/h bike at level 3.
In the next 10 minutes:
- Same, but the minute of less intensity is raised to 2 minutes.
- In the final 10 minutes:
- Race between 5-7 km/h with incline 5-10 or bike at level 5-7.
Wednesday – circuit
Heating
- Wide grip pull-ups – 3×5
- Parallel dips – 3×10
- Pushups – 3×15-25
Exercises (3 laps of the circuit with moderate weights)
- 400 meter run
- Crunches x25
- Deadlift and shoulder press x15
- Press de banca x12
- Single Arm Dumbbell Snatch x10
Thursday – cardio
Choose between 1-2 hours of boxing, parkour or gymnastics or 30 minutes of HIIT on treadmill or bike.
HIIT explained
In the first 10 minutes:
- 1 minute: sprint between 10-14 kilometers per hour or bike at level 10 at more than 100 revolutions per minute.
- 1 minute: march between 5-7 km/h bike at level 3.
In the next 10 minutes:
- Same, but the minute of less intensity is raised to 2 minutes.
In the final 10 minutes:
- Race between 5-7 km/h with incline 5-10 or bike at level 5-7.
Friday – circuit
Heating
- Close Grip Pull Up 3×5
- Parallel dips – 3×10
- Pushups – 3×15-25
Exercises (5 laps of the circuit)
- Bench press x 65 kilos
- Abdominales floor wipers x 65kilos
- Taunts x10
- Deadlift x 10×65 kilos
- Leg lift x10
With information from GQ.