Several Hollywood actors have transformed their bodies for their on-screen characters, and Tom Holland recently revealed what he did to build his muscular look for Spider-Man.

Holland looks bigger than ever in the first trailer of the upcoming movie Spider-Man: Brand New Day. He is known for his aesthetic, lean build, but for this project, he had to bulk up his chest, arms, and shoulders. 

Last year, while speaking to Men’s Health, Holland disclosed how he prefers achieving the Spider-Man build without using CGI. The 29-year-old actor said, “The suits are often padded. Then they’ll add CGI to make the way the padding moves look more natural. I want to add enough muscle that the padding and CGI aren’t necessary.”

This change in mindset came after working with Christopher Nolan for another upcoming movie, The Odyssey. Nolan prefers practical effects more than CGI. The Spies in Disguise actor was inspired by that approach. He decided to give his character a more natural, muscular look. 

To achieve that look, Holland followed a workout plan designed by his trainer, Duffy Gaver, which includes:

• Bodyweight workouts
• Traditional bodybuilding movements
• Weighted vest exercises. 

One of the toughest workouts is a 1500-rep ladder routine, which includes movements such as:

• Sit-ups
• Press-ups
• Pill-ups

• Squats
• Dips

Speaking to Generation Iron, the actor said, “Start with one pull-up, two dips, three press-ups, four sit-ups, five squats. That’s round one, and you basically go all the way up to 10, so the last round is 10, 20, 30, 40, 50. And then you’ll go all the way back down to one. That is a monster workout.”

This gruelling workout helps him achieve the muscular, fuller look required for the role in the movie.

Though the exact diet for the movie has not yet been revealed, the Hollywood actor mostly follows a well-balanced, nutritious diet to fuel his body and busy schedule.

Tom Holland's diet  

According to Generation Iron, Tom Holland believes in a simple philosophy: “to see results, it is 80% diet and 20% fitness.” In a typical day, his full-day diet includes:

For breakfast

• A bowl  of porridge (Oats)
• Shakes
• Fruit (Berries) 
• Nut (for fat)

For Lunch

The Devil All the Time actor only eats lunch when he is in a bulking phase; otherwise, he skips lunch.

For Dinner

• Roasted steak
• Chicken veronique
• Stikey bao buns

For the cheat meal, Holland prefers an In-N-Out Burger with a Double-Double and raw onions. His go-to proteins are chicken and cod, and he also loves to eat potatoes. 

This intense workout and his eating philosophy are the real secrets behind his bigger, more muscular physique for his new movie. 

So, are you excited to watch him in Spider-Man: Brand New Day?

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Written by

Supradeep Dutta

Edited by

Souvik Roy