Actors in Hollywood seem to be required to bulk up for superhero roles these days. Brie Larson worked out to achieve her Captain Marvel body, Kumail Nanjiani ripped up for Eternals, and Chris Pratt famously underwent a physical-180 for Guardians of the Galaxy. It makes you wonder what kind of superhero workout these celebrities follow to look amazing for their roles?

When Tom Holland was cast as the movie industry’s new Spider-Man, he knew he was in for a ridiculous amount of physical labour. Not that Holland has never worked out before; the actor’s background in ballet and gymnastics proved very useful in achieving the necessary degree of flexibility for his portrayal of Spider-Man. However, as his Spider-Man trainer George Ashwell revealed to Men’s Journal, Holland still had a lot of work to do in order to achieve his goal of gaining around 6.35 kg of muscle. Shirtless scenes were “quite substantial” in the screenplay provided, Ashwell said. “Therefore, it was important to us that he look his best for this occasion.”

Ashwell also stated, “Because we weren’t attempting to gain excessive muscle mass, we could train many muscle groups simultaneously.” A full-body circuit may include horizontal push-and-pull actions for the legs (working the chest and back) followed by vertical push-and-pull movements for the front of the body (squatting).

Before the release of No Way Home, Tom Holland’s whole Spider-Man workout is detailed here.

Tom Holland’s Superhero Workout to Become Spider-Man.

This circuit consists of four exercises and five rounds, with 30 seconds of rest between each set.

4. Weighted Dips

3. Incline Press With Pronation

2. Dip Bar Straight Leg Raises

1. Deadlifts

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