Here’s Tom Holland’s Workout Routine, Diet and Physique Journey
Tom Holland’s workout routine is known for blending strength, agility and athletic conditioning to help him perform demanding action roles. His training focuses on building a lean, functional body that moves well, reacts fast and supports stunt-heavy performances.
Holland doesn’t rely on heavy bodybuilding-style training. Instead, he uses a mix of bodyweight work, explosive circuits and mobility drills to stay light and powerful. This approach fits the physical demands of his roles, especially when he needs to run, jump or fight on screen.
His background in dance and gymnastics also shapes the way he trains. These foundations give him balance, flexibility and control, which is why his workouts include movements that improve coordination and overall athletic ability rather than just building big muscles.
Tom Holland’s Workout Principles
Tom Holland trains with a performance-first mindset. His workouts build strength without slowing him down, so he combines bodyweight movements, functional lifts and athletic conditioning. This approach helps him stay lean, agile and quick, which is essential for stunt work, fight scenes and fast-paced action roles.
He also focuses on movements that improve balance, coordination and mobility. Instead of chasing maximum weight, he trains in ways that support real-life performance. This includes circuits, explosive exercises and flexibility work that keep his body fluid and responsive while reducing the risk of injuries during demanding film shoots.
Tom Holland’s Workout Routine
Tom Holland follows a balanced training schedule built around strength work, explosive circuits and cardio sessions. His routine is designed to keep him lean, athletic and stunt-ready, supporting both muscle development and overall performance for action roles.
Monday
| Exercise Name | Sets | Reps |
|---|---|---|
| Chin – Ups | 3 | 3,5,7 |
| Dips | 3 | 10 |
| Sit – Ups | 3 | 15 – 25 |
| Circuit (2 Rounds) Sprint Box Jumps Sub Kettlebell Swings Spiderman Push Ups Plank Twists Burpees Sit Ups Mountain Climbers Sub Kettlebell Swings Sprint | – – – – – – – – – – | 100 Meter 25 25 10 30 25 25 10 25 100 M |
Tuesday & Thursday – Cardio
| Exercise Name | Sets | Reps |
|---|---|---|
| Running as Warm Up | 7 | 10 Min |
| 10 Mph Running | 7 | 1 Min |
| Walk | 7 | 2 Min |
| Cool – Down Walk | – | 5 Min |
Wednesday
| Exercise Name | Sets | Reps |
|---|---|---|
| Wide Grip Lat Pulldowns | 3 | 5 |
| Dips | 3 | 10 |
| Sit Ups | 3 | 15 – 25 |
| Run | – | 400 M |
| Spiderman Push Ups | 3 | 10 |
| Clean & Press | 3 | 15 |
| BB Bench Press | 3 | 12 |
| DB Snatches | 3 | 10 |
Friday
| Exercise Name | Sets | Reps |
|---|---|---|
| Chin – Ups | 3 | 3, 5, 7 |
| Dips | 3 | 10 |
| Spiderman Push-ups | 3 | 10 |
| BB Bench Press | 3 | 10 |
| Floor Wipers | 3 | 10 |
| BB Deadlift | 3 | 10 |
| Hanging Knee Raises / Leg Raises | 3 | 10 |
Saturday & Sunday – Rest Day
Tom Holland’s Diet Plan
Tom Holland’s diet focuses on lean protein, vegetables and steady energy from whole foods. He eats in a way that supports training without being overly strict, helping him stay fueled, recover well and maintain a lean, athletic look.
Meal 1
- Fruits
- Eggs
Meal 2
- Multi Vitamins
- Protein Shake
Meal 3
- Lean Meat
- Fresh Vegetables
Meal 4
- Potatoes
- Lean Meat
Supplements
- Vitamin D
- Omega 3
- Collagen
- Multivitamin
Tom Holland’s Early Life, Rise in Films and Physical Transformation
Tom Holland grew up in Kingston upon Thames and showed his talent early through dance and performing arts. His time at the BRIT School and his breakthrough in “Billy Elliot the Musical” built the foundation for his confidence, discipline and screen presence.
His success accelerated once he entered Hollywood, especially after landing the role of Spider-Man. Films like The Impossible, Homecoming and No Way Home showcased his acting range, natural charisma and ability to handle demanding action scenes, which quickly turned him into a global star.
As his roles became more physical, Holland focused on transforming his physique. He shifted from a naturally lean frame to a more defined, athletic build through structured training and improved nutrition. This change helped him perform stunts more safely and portray superheroes with convincing strength and agility.
Wrapping Up
A training approach like Holland’s shows how much impact smart, consistent work can have on performance. His mix of strength, agility and mobility creates a balanced foundation that supports demanding film roles and day-to-day athleticism.
If you’re looking to build a lean, capable body, studying Tom Holland’s workout routine offers a clear example of how functional training and disciplined nutrition can deliver impressive results.
