Tom Holland’s workout routine and diet plan are designed for agility, lean muscle, and superhero performance—without bulking up. If you’re searching for an action-ready body like Spider-Man, Holland’s approach delivers results through functional strength circuits, intense bodyweight training, and an easy-to-follow nutrition strategy.
Knowing how Tom Holland really trains (and eats) matters if you want movie-star fitness that’s achievable for real people. In this guide, you’ll get:
- The exact types of workouts he uses for films and stunts.
- Daily and weekly structure for training and recovery.
- His meal plan, food choices, and supplementation—with updates from 2024–2025.
- Adjustments he made for specific roles, and why extremes aren’t recommended.
- Expert answers to common questions—plus safe adaptations for all fitness levels.
- Official references from Men’s Health, Generation Iron, and Man of Many.
Tom Holland Workout Routine: Full Breakdown
Why Tom Holland Trains Differently
Unlike many action stars who bulk up, Tom Holland’s workouts focus on practical strength, flexibility, and stamina—making him believable as Spider-Man and capable of performing his own stunts.
- Bodyweight First: Pull-ups, push-ups, dips, and squats form the base of his routines, improving functional strength and injury resistance.
- Circuit Style: Short rest periods, multiple rounds, and minimal isolation work ensure metabolic burn and cardio benefits.
- Movement Variety: Parkour, boxing, agility drills, and gymnastics keep training interesting and transfer directly to athletic performance.
- Progressive Overload: Increasing reps or intensity (e.g., adding weight vests, extra sets) as fitness improves.
Weekly Workout Structure (Sample)
| Day | Focused Training Elements |
|---|---|
| Monday | Pyramid bodyweight circuit (pull-ups, push-ups, dips, squats) |
| Tuesday | Boxing training + footwork drills + core |
| Wednesday | HIIT circuit: deadlifts, thrusters, renegade rows, mountain climbers, chin-ups |
| Thursday | Parkour, jump training, stretching and mobility |
| Friday | Full-body circuit: incline presses, leg raises, bear crawls, dips, burpees |
| Saturday | Cardio intervals (running, swimming) or active recovery (yoga, light movement) |
| Sunday | Rest or low-intensity stretching/mobility |
Detailed Circuit Example: Tom Holland’s “Spider-Man Pyramid”
- Start with 1 rep of each exercise, then add a rep each round up to 10, then back down:
- Pull-Ups
- Dips
- Push-Ups
- Bodyweight Squats
- After the pyramid, finish with:
- 3 sets of core (plank, leg raises, Russian twists)
- Short sprints or bear crawls for conditioning
- Rest: 30–45 seconds between sets; 1–2 minutes between rounds.
Why This Works:
- Maximizes time under tension and metabolic stress.
- Builds lean muscle, endurance, and grip strength.
- Easy to scale—just reduce or increase rounds.
Signature Circuits: CrossFit “Cindy” AMRAP
- 5 pull-ups
- 10 push-ups
- 15 air squats
- As Many Rounds As Possible in 20 Minutes
Tom has achieved up to 27 rounds for Spider-Man prep (with a weighted vest for added challenge).
Reference: Men’s Health, AS.com
Tom Holland’s Diet Plan: Simplicity, Balance, and Consistency
Holland’s Approach to Eating
Tom Holland keeps his diet simple and practical:
- Focuses on whole, minimally processed foods.
- Prioritizes protein for recovery and lean mass.
- Stays hydrated and rarely skips breakfast.
- Allows for occasional “cheat” meals (like burgers) without derailing his progress.
Typical Day of Eating (2025)
| Meal | Example Foods (Tom Holland’s Real Choices) | Nutrition Focus |
|---|---|---|
| Breakfast | Oatmeal with berries, chia seeds, almond butter, protein shake | Clean carbs, healthy fats, protein |
| Snack | Greek yogurt with fruit or a protein bar | Gut health, satiety |
| Lunch | Grilled chicken breast, sweet potato, steamed broccoli | Lean protein, complex carbs, fiber |
| Snack | Apple with nut butter or boiled eggs | Energy, nutrients |
| Dinner | Home-cooked lentil chili, roasted vegetables, brown rice | Plant-based protein, vitamins |
| Treat | In-N-Out burger (no fries) or family dessert on weekends | Sanity, balance |
Hydration: At least 2 liters of water daily, sometimes with electrolyte tabs after hard workouts.
Supplements (as reported):
- Whey protein (post-workout or breakfast)
- Creatine (during heavy training phases)
- Multivitamin for nutritional insurance
“Diet is 80% of my results. I eat clean, but still enjoy life.”
— Tom Holland, Men’s Health Interview
Calorie and Macro Estimates (for Spider-Man Physique)
- Calories: ~2,500–2,900 daily (maintenance for his size and activity)
- Macros: 35% protein, 45% carbs, 20% fats (estimated, not strict tracking)
- Key foods: Chicken, fish, eggs, oats, rice, sweet potato, beans, veggies, olive oil, avocados.
Tom Holland’s Approach to “Cheat Meals”
- Enjoys burgers (especially In-N-Out), but avoids fries and sodas.
- Never binge eats—moderation is key.
- Gets right back to healthy meals after an indulgence.
Role-Specific Changes & Extreme Dieting (Safety Advice)
Example: Extreme Weight Loss for “Cherry”
For the movie “Cherry,” Holland lost more than 27 lbs in under 3 months by drastically cutting calories (sometimes <500/day) and ramping up cardio.
He strongly warns fans not to copy this:
- Experienced dizziness, fatigue, and muscle loss.
- Called the process “unhealthy and unsustainable.”
- Returned to a balanced diet immediately after filming.
Lesson: Only adjust calories for medical or professional reasons, and always under expert guidance.
Reference: Tessman Seed Article
Adapt This Routine to Your Level
Beginner Tips:
- Start with smaller circuits (3–5 rounds).
- Use assisted pull-ups or knee push-ups if needed.
- Focus on form over speed.
- Rest longer between exercises.
- Gradually increase intensity as fitness improves.
For Advanced Athletes:
- Add weighted vests or dumbbells.
- Reduce rest between sets.
- Combine HIIT cardio (rowing, sprints) post-circuit.
- Include parkour or gymnastic elements.
Expert Answers: Tom Holland Training & Diet FAQ
1. Does Tom Holland do cardio?
Yes, but not traditional long-distance running. He prefers HIIT, boxing, sprints, and active recovery (e.g., swimming).
2. What are his favorite workouts?
Pyramid circuits, parkour, and training that mimics movie stunts.
3. How strict is his diet?
Disciplined but flexible. Clean most of the time with the occasional treat.
4. Does Tom use a personal trainer?
Yes, often coached by stunt coordinators and performance trainers before films.
5. Should I copy his plan exactly?
No—use it as inspiration and adapt to your own needs, goals, and limitations. Consult a trainer or physician if unsure.
Pro Tips for Success
- Warm up properly: Dynamic stretches, band work, or 5–10 minutes of light cardio.
- Track your progress: Keep a workout journal or use a fitness app.
- Meal prep: Cook proteins and carbs in bulk to save time and avoid bad food choices.
- Stay accountable: Share your goals with a friend or community for support.
Conclusion: Start Your Tom Holland-Inspired Transformation
If you want a functional, athletic body like Tom Holland, focus on bodyweight circuits, movement variety, and clean eating. You don’t need a Hollywood gym—just consistency, progression, and a commitment to health over hype.
Take action:
- Try a Spider-Man circuit this week.
- Swap one junk food meal for a clean, home-cooked option.
- Set a 30-day goal for functional training—and track your results!
For more, check out Tom Holland’s features on Men’s Health and related expert breakdowns.