Alexandria Wyckoff
Tom Holland is known for physically preparing his body for film roles, but this time he did it a little differently for the upcoming Spider-Man movie.
While many of his roles feature a slim physique, Holland decided to add some more bulk to his upper body, and based on the newest film trailer, it was a success.
Bulkier Spider-Man Look
In the past, Holland’s Spider-Man suits would be filled artificially, but this time, Holland wanted to add more size to his shoulders to avoid the padding.
To do this, he had to embrace a bodybuilding mindset with lots of bodyweight workouts.
Holland said, “In these movies, the suits are often padded. Then they’ll add CGI to make the way the padding moves look more natural. I want to add enough muscle that the padding and CGI aren’t necessary.”
Tom Holland is no stranger to preparing his body for action films, appearing in over six Marvel Cinematic Universe films, Uncharted, and The Devil All the Time.
Trying a New Routine
However, this time, Tom Holland wanted a new routine to push his body and build more muscle.
He worked with trainer Duffy Gaver, going through intense workouts like a 1,500-rep ladder workout using only bodyweight. Tom Holland often did the ladder workout on Monday to start the week off.
He explained the process, saying, “Start with one pull-up, two dips, three press-ups, four sit-ups, five squats. That’s round one, and you basically go all the way up to 10, so the last round is 10, 20, 30, 40, 50. And then you’ll go all the way back down to one. That is a monster workout.”
The workout was designed to build muscle across the chest, back, arms, and core, all with basic bodyweight movements. While it may have been the most intense workout he’s done for a film, it was also his most successful.
“We got into crazy shape. We were so fit,” he shared.
Tom Holland’s Bodyweight Workout
Check out Tom Holland’s new bodyweight workout here:
- Pull-ups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Dips: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
- Push-ups: 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 27, 24, 21, 18, 15, 12, 9, 6, 3
- Sit-ups: 4, 8, 12, 16, 20, 24, 28, 32, 26, 40, 36, 32, 28, 24, 20, 16, 12, 8, 4
- Squats: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5