The Intense Spiderman Workout Regimen: A Thorough Guide

Spiderman workout has been the ultimate inspiration for bodybuilders all across the globe. Tom Holland is currently the lightest, and shortest superhero is known so far. Spiderman workout is about more than just making your body look physically fit with great abs, lean pecs, cut shoulders, and all. 

It is not only about looking like a superhero but also feeling like one, which will involve both optimizing your body and mind. What is important is not only your strength but also your agility and flexibility, so a full Spiderman workout routine will involve the proper stretches. 

The Tom Holland Spiderman workout is all about mixing strength training with agility training and cardio and will help you a lot in getting overstrains.

Spiderman Workout Routine

Monday

  • 3 sets of Chin-Ups (3×3,5,7) with a 20-second rest in between. Start with 3 Chin-Ups for the first set, 5 Chin-Ups for the second set, and 7 Chin-Ups for the third set.
  • 3 sets of 10 Dips (3×10) with a 20-second rest in between. 
  • 3 sets of 15-25 Sit-Ups (3×15-25) with a 20-second rest in between.
  • 100m Sprint. 
  • 25 Box Jumps. 
  • 25 Sub Kettlebell Swings.
  • 10  Spiderman pushups for each leg. 
  • 30 Plank Twists (15 for each leg).
  • 25 Burpees.
  • 25 Sit-Ups.
  • 10 reps on each leg for Body-Weight Sit-Through Mountain Climbers.
  • 25 Sub Kettlebell Swings
  • 100m sprint.  

Tuesday

High-Intensity Interval Training (HIIT) cardio workout

  • Warm-up starting with a brisk walk and work your way up to a light jog – 10 minutes.
  • Run at 10 mph for 30 seconds to 1 minute.
  • Walk at 3.5-4 mph for 2 minutes.
  • Repeat this cycle 7 more times (8 cycles total).
  • Cool-down walk for 5 minutes.

Wednesday

  • 3 sets of 5 Wide Grip Pull-ups (3×5).
  • 3 sets of 10 Dips (3×10).
  • 3 sets of 15-25 Sit-Ups (3×15-25).
  • Run 400m.
  • 10 Spiderman Pushups for each leg.
  • 15 reps of Clean and Presses. 
  • 12 reps on Bench Press.
  • 10 One-Arm Dumbbell Snatches. 

Thursday

  • Warm-up starting with a brisk walk and working your way up to a light jog – 10 minutes.
  • Run at 10 mph for 30 seconds to 1 minute.
  • Walk at 3.5-4 mph for 2 minutes.
  • Repeat this cycle 7 more times (8 cycles total)
  • Cool-down walk for 5 minutes.

Friday

  • 3 sets of Chin-Ups (3×3,5,7).
  • 3 sets of 10 Dips (3×10).
  • 10 Spiderman Pushups for each leg (1×10).
  • 10 reps on Bench Press. 
  • 10 Floor Wipers.
  • 10 Deadlifts. 
  • 10 Hanging Knees

Diet overview

Each meal should contain two fist-sized portions of protein, two fists of carbs, and two fists of greens. Holland was eating half of that before they started training, but he needed to up the amounts in order to bulk up properly. He tried to stick with lean proteins and good carbohydrates when possible.

Final Words

It’s not about gaining mass but using it in a fine direction. Bulk doesn’t give you much unless you ain’t able to use it. Spiderman workout routine not only gives you muscle mass and strength but helps using it too,  giving you superhero’s energy. This will benefit you a lot. Hit me up if any personal queries.

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