Tom Holland is no stranger to bodyweight training.
With a background in gymnastics and a commitment to staying in peak physical shape, the Spider-Man star has always relied on functional workouts to build muscle and agility.
However, the high-rep calisthenics routine his trainer, Duffy Gaver, designed for him during Spider-Man: No Way Home was a whole new level of intensity.
Holland has called this particular training phase one of his most effective. “We got into crazy shape. We were so fit,” he shared, reflecting on the demanding regimen. The workout itself is a brutal ladder-style routine—one that challenges endurance, strength, and mental grit using only bodyweight movements.
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How the Workout Works
Holland performed this hour-long routine every Monday morning with a training partner. The structure follows a ladder format, starting with low reps and progressively increasing to a peak before working back down.
The movements target the chest, back, arms, core, and legs in a way that forces the body to adapt to both high-volume training and muscular fatigue. “Start with one pull-up, two dips, three push-ups, four sit-ups, five squats—that’s round one,” Holland explained. “You basically go all the way up to 10, so the last round is 10, 20, 30, 40, 50 [of each movement]. And then you’ll go all the way back down to one. That is a monster workout.”
Holland and his training partner aimed to push each set close to failure while maintaining proper form. Rest was allowed, but only as much as needed to complete the full ladder without breaking down in technique.
The Full 1,500-Rep Routine
Each exercise follows a strict ascending and descending rep scheme, adding volume while keeping intensity high:
- Pull-ups: 1 → 10 → 1 (total: 100 reps)
- Dips: 2 → 20 → 2 (total: 200 reps)
- Push-ups: 3 → 30 → 3 (total: 300 reps)
- Sit-ups: 4 → 40 → 4 (total: 400 reps)
- Air Squats: 5 → 50 → 5 (total: 500 reps)
Total reps: 1,500
The escalating structure ensures progressive overload, a key principle for muscle growth and endurance. Even without weights, the sheer volume of reps forces the body to adapt.
Exercise Breakdown and Form Tips
Each movement in the routine is designed to maximize muscle engagement while improving functional strength. Proper form is crucial to avoid injury and reap the full benefits of the workout.
1. Pull-ups
- Grip the pull-up bar with hands slightly wider than shoulder-width.
- Engage the back and pull up until the chin clears the bar.
- Lower under control, avoiding excessive swinging.
2. Dips
- Use parallel bars and keep the torso slightly forward.
- Lower until the elbows bend at least 90 degrees.
- Drive back up explosively.
3. Push-ups
- Maintain a plank position with hands under shoulders.
- Lower the chest to just above the floor.
- Keep elbows tucked in and press back up.
4. Sit-ups
- Lie on the floor with the soles of the feet together.
- Engage the core and sit up, reaching toward the feet.
- Lower under control to maintain tension.
5. Air Squats
- Stand with feet shoulder-width apart.
- Squat down until the hips are below the knees.
- Explode back up, keeping the chest lifted.
The workout is designed to be completed at a fast pace, elevating the heart rate and increasing cardiovascular demand.
Why This Workout Works
Holland’s 1,500-rep routine goes beyond just building muscle—it improves strength, endurance, and mobility all at once. The combination of pulling, pushing, core work, and lower-body movement creates a well-rounded session that enhances both aesthetics and athleticism.
The progressive ladder format challenges both muscular endurance and mental toughness, pushing the body to work through fatigue. Because it requires no equipment beyond a pull-up bar and parallel bars, it’s also an accessible yet incredibly demanding routine.
For those looking to train like Spider-Man, this workout is a true test of strength, stamina, and willpower.
