With Spider-Man: Brand New Day swinging into cinemas this summer, we revisit how Tom Holland transformed himself into Marvel’s most athletic superhero – and reveal the training philosophy, conditioning methods and explosive workout session behind his lean physique
When Tom Holland first appeared in the Marvel Cinematic Universe, he didn’t look like the typical modern superhero.
There was no overwhelming size. No comic-book bulk stretched beneath the suit. Instead, Holland brought something audiences instantly recognised as more believable: speed, agility and athleticism.
He looked like someone who could actually climb walls.
That distinction matters because Spider-Man has always been different from other superheroes. Peter Parker isn’t a god, a billionaire or a genetically engineered super-soldier. He’s a teenager thrown into extraordinary circumstances, and Holland’s physique reflected that perfectly. Lean instead of massive. Reactive instead of intimidating.
It also arrived at the perfect cultural moment.
For years, Hollywood transformations had become a race towards bigger and leaner physiques. But Holland’s Spider-Man body represented a shift in what men increasingly wanted from fitness: not necessarily more size, but better movement, visible definition and athletic capability.
Now, with Spider-Man: Brand New Day arriving in 2026, interest in how Holland trained for the role has surged all over again.
Building Spider-Man from the ground up
Unlike many superhero transformations, Holland’s preparation wasn’t built around chasing maximum muscle mass.
The mission was different: create a body that could survive long stunt days, explosive fight choreography and physically demanding action sequences while still looking lean enough to convincingly play Peter Parker.
To do that, his training reportedly blended:
- Bodyweight strength work
- Functional resistance training
- High-intensity conditioning
- Gymnastics and mobility drills
Much of the preparation was overseen by celebrity trainer Duffy Gaver, the former Navy SEAL who has worked with multiple Marvel stars over the years. In interviews discussing superhero training philosophies, Gaver has repeatedly emphasised movement quality and athletic performance over bodybuilding-style aesthetics.
And that’s exactly what Holland’s physique became. Rather than looking carved purely for still photographs, his body looked designed to move — quick, explosive and endlessly energetic.
The workout that became Internet legend
Among fitness fans, one part of Holland’s preparation has become almost mythical: the so-called “1,500-rep Spider-Man workout”.
The session sounds deceptively simple at first. As Holland described in interviews, the workout starts with:
“One pull-up, two dips, three push-ups…”
From there, the reps continue climbing in a ladder format before descending again. By the end of the session, the total volume is staggering:
- 100 pull-ups
- 200 dips
- 300 push-ups
- 400 sit-ups
- 500 squats
It’s the kind of workout that reveals a lot about the Spider-Man approach to fitness.
This wasn’t training designed purely to add size. It was designed to build endurance, resilience and repeatable athletic output — exactly the qualities needed for a superhero constantly flipping, sprinting and fighting on screen.
And while most readers probably shouldn’t attempt the full session immediately, the philosophy behind it remains highly effective in 2026: train your body to perform, not just pose.
While the Spider-Man physique still resonates
Part of the enduring appeal of Holland’s physique is that it feels attainable in a way many superhero bodies don’t.
At around 5ft 8in, Holland relies on conditioning, low body fat and dense athletic muscle rather than sheer size. The result is a look that sits somewhere between gymnast, fighter and athlete.
It also reflects where fitness culture has moved.
In 2026, many gym-goers are no longer chasing pure bulk. Instead, there’s growing interest in hybrid performance training — programmes that combine strength, cardio, mobility and aesthetics.
Spider-Man’s physique fits that world perfectly. And Holland had another major advantage going into the role: movement experience.
His background in dance and gymnastics gave him body awareness and coordination that translated naturally into stunt work. Training reportedly included tumbling drills, sprint work and mobility sessions alongside traditional gym training.
That combination is what gave his version of Spider-Man such physical fluidity on screen.
The Men’s Fitness Spider-Man workout
If you want to build a Spider-Man-inspired physique, the key is to think like an athlete rather than a bodybuilder.
This session focuses on explosive movement, muscular endurance and core strength — the foundations of Holland’s training style.
The Workout
A1. Pull-Ups
4 sets x max reps
A2. Dips
4 sets x 12–15 reps
B1. Dumbbell Thrusters
4 sets x 10 reps
B2. Box Jumps
4 sets x 10 reps
C1. Push-Ups
3 sets x 20 reps
C2. Hanging Knee Raises
3 sets x 15 reps
Conditioning Finisher
5 rounds:
- 20 mountain climbers
- 10 burpees
- 100m sprint or assault bike sprint
Rest 60 seconds between rounds.
The bigger lesson from Spider-Man training
What Holland’s transformation ultimately showed is that the modern superhero physique no longer needs to be enormous to be impressive.
In many ways, his Spider-Man body feels more relevant now than it did when audiences first saw it. Lean. Fast. Functional. A physique built not just for appearance, but for movement and performance.
And as Spider-Man: Brand New Day prepares to launch a new chapter for Peter Parker, it’s likely another generation of gym-goers will once again start searching for the same thing: How to train like Spider-Man.
