If you haven’t seen Spider-Man: No Way Home yet, do your eyes, soul and heart a favour and get to it ASAP. Whilst this is purely a Tom Holland fitness appreciation piece, and a completely spoiler free zone, we will say that it’s worth the price of admission, and then some. The rumours are all true; this film reaches some seriously lofty heights in movie-making.
And although not the only surprise in Holland’s third solo-outing as Peter Parker, the rig sported by your friendly neighbourhood Spiderman certainly came as a shock to many movie-goers.
In the opening act of the movie, Parker is caught shirtless in a rather compromising position with his on-screen flame MJ [Zendaya], and let’s just say Tom Holland has been putting in some time at the gym.
Holland’s new muscled-up physique is the result of a strict training regime with Hollywood transformation coach James “Duffy” Gaver, a former Marine sniper and ex-Navy SEAL turned celebrity personal trainer. The man clearly knows his way around some movie-muscle, with a roster of clients including Ashton Kutcher, Brad Pitt, Scarlett Johansson, Adam Sandler (questionable), Channing Tatum, Chris Hemsworth, and Chris Pratt.
According to Gaver’s Instagram, Holland achieved the lean-yet-jacked look for the latest Marvel instalment after 72 sessions with the notorious coach. The key to the strong results? “Will, desire and discipline,” says Gaver. “Get up before work, crush your workouts, eat well, be consistent.”
The good news for non-Marvel backed mortals like ourselves is that a large majority of Gaver’s transformative workouts can be achieved sans equipment. The below full body belter below is a prime example of how Holland was able to pack on serious muscle whilst maintaining the functionality needed to sling webs and save the Universe. Again.
The Workout
Pull ups x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dips x 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Push ups x 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 27, 24, 21, 18, 15, 12, 9, 6, 3
Sit ups x 4, 8, 12, 16, 20, 24, 28, 32, 36, 40, 36, 32, 28, 24, 20, 16, 12, 8, 4
Squats x 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5
How It Works
You do
Pull up x 1
Dips x 2
Push ups x 3
Sit ups x 4
Squats x 5
Then –
Pull up x 2
Dips x 4
Push ups x 3
Etc
…all the way up then back down for time.