When preparing to play a superhero, most trainers would prescribe heavy weights and progressive overload.
Tom Holland shows there’s another path.
In a recent interview with Men’s Health UK, the British actor revealed how he built muscle for Spider-Man: Brand New Day—and it wasn’t through the typical bodybuilding approach.
Instead of chasing heavier lifts, Holland focused on high-rep calisthenics and CrossFit workouts that transformed his physique without ever maxing out on the bench press.
Jump to:
- A Different Approach to Superhero Muscle
- Why Holland Shifted His Training Focus
- Holland’s Go-To Workout: The CrossFit Benchmark “Cindy”
- Why Cindy Works for Building Muscle and Strength
- How Holland’s Approach Challenges Conventional Wisdom
- Calisthenics vs. Heavy Weights: What the Science Says
- Practical Application: How to Use Holland’s Workout
- Beyond Cindy: Holland’s Broader Training Philosophy
- The Bottom Line on Holland’s Muscle-Building Strategy
A Different Approach to Superhero Muscle
Most actors who bulk up for action roles follow a predictable formula: lift heavy, eat big, repeat. It works, but Holland deliberately chose a different route.
While he does incorporate consistent weight training, his emphasis sits squarely on higher rep ranges rather than chasing personal records. The core of his strength-building strategy? Calisthenics and CrossFit-style workouts.
The results speak volumes in Spider-Man: Brand New Day, where Holland visibly carries more muscle through his shoulders, arms, and chest compared to earlier films in the franchise.
Why Holland Shifted His Training Focus
Speaking to Men’s Health last year, Holland explained that his goal had evolved from maintaining a lean physique to genuinely filling out the Spider-Man suit.
In these movies 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.
That’s a fundamentally different objective than many actors pursue. Rather than simply looking muscular on camera through movie magic, Holland wanted real muscle that could stand on its own.
And he achieved it—without defaulting to the barbell-heavy programs that dominate Hollywood training rooms.
Holland’s Go-To Workout: The CrossFit Benchmark “Cindy”
When time is limited, Holland turns to a workout that strips training down to its essentials. He shared his favorite session with Men’s Health UK: a CrossFit staple known as “Cindy.”
I do a CrossFit workout called ‘Cindy’. It’s 5 pull-ups, 10 push-ups, 15 squats.
“Cindy” belongs to a collection of benchmark CrossFit workouts nicknamed “The Girls,” designed to test and build work capacity across multiple domains of fitness.
The workout format is brutally simple: perform as many rounds as possible (AMRAP) of the three-exercise circuit in 20 minutes.
- 5 pull-ups
- 10 push-ups
- 15 bodyweight squats
No equipment beyond a pull-up bar. No complicated programming. Just bodyweight and willpower.
Holland’s Record-Setting Performance
How hard does Holland push this workout?
I think my record is 27 rounds.
That means he completed each round in an average of just over 44 seconds—for the entire 20 minutes straight. Do the math and Holland’s best effort totals:
- 135 pull-ups
- 270 push-ups
- 405 squats
That’s 810 total reps, averaging more than 40 reps every single minute for 20 minutes. For context, most recreational gym-goers would struggle to complete even half that volume.
Why Cindy Works for Building Muscle and Strength
On the surface, “Cindy” looks like a cardio workout. But the constant muscular tension from that volume creates a powerful hypertrophy stimulus.
Pull-ups hammer the lats, biceps, and upper back with each rep. Push-ups build the chest, triceps, and shoulders through full range-of-motion pressing. Squats activate the quads, glutes, and core while keeping the heart rate elevated.
String them together without rest for 20 minutes, and you’ve created a metabolic furnace that burns fat while building work capacity and muscular endurance.
The high rep ranges also promote increased time under tension—one of the key drivers of muscle growth—without the joint stress that comes from heavy barbell work.
The Mental Edge of Simplicity
Beyond the physical benefits, Holland appreciates the mental clarity the workout provides.
It’s great, you don’t have to think about anything – you just count your rounds.
There’s something liberating about a workout that requires zero planning or decision-making. No adjusting weights, no tracking percentages, no hunting for equipment. Just move, count, repeat.
That simplicity makes “Cindy” especially valuable for busy actors bouncing between film sets, press tours, and irregular schedules.
How Holland’s Approach Challenges Conventional Wisdom
Traditional muscle-building wisdom emphasizes progressive overload: gradually lifting heavier weights over time to force adaptation.
Holland’s strategy flips that script. Instead of adding weight to the bar, he adds volume—more rounds, more reps, more total work performed.
Both approaches trigger muscle growth, but through different mechanisms. Heavy lifting creates mechanical tension and muscle damage. High-volume bodyweight training creates metabolic stress and sustained time under tension.
The takeaway? Building an impressive physique doesn’t require access to a fully-equipped gym or a barbell loaded with plates. Bodyweight exercises performed with sufficient volume and intensity can produce remarkable results.
Calisthenics vs. Heavy Weights: What the Science Says
Research supports Holland’s unconventional path. Multiple studies have demonstrated that bodyweight training can build muscle mass and strength comparable to traditional resistance training—when volume and effort are equated.
One key advantage of calisthenics: improved relative strength. While powerlifters excel at moving external loads, gymnasts and calisthenics athletes develop extraordinary control over their own bodyweight.
For an actor who needs to perform stunts, fight choreography, and move dynamically on screen, that type of strength translates directly to job performance in ways that a heavy back squat might not.
Bodyweight training also carries lower injury risk compared to heavy barbell work, an important consideration when production schedules can’t afford downtime from a tweaked back or shoulder.
Practical Application: How to Use Holland’s Workout
Want to try Holland’s approach? “Cindy” scales beautifully to different fitness levels.
Beginners can substitute:
- Jumping pull-ups or ring rows instead of strict pull-ups
- Knee push-ups or incline push-ups instead of regular push-ups
- Box squats or assisted squats instead of full bodyweight squats
Intermediate athletes should aim for 15-20 rounds in 20 minutes, focusing on consistent pacing rather than sprinting out of the gate.
Advanced trainees chasing Holland’s 27-round benchmark need exceptional pulling strength and muscular endurance. Breaking 25 rounds puts you in elite company.
Programming “Cindy” Into Your Training
Use “Cindy” as:
- A standalone workout when short on time or equipment
- A metabolic finisher after strength work
- A monthly benchmark to track conditioning improvements
- An active recovery session at reduced intensity (aim for 50-60% max rounds)
Most athletes shouldn’t perform max-effort “Cindy” more than once every 7-10 days. The cumulative fatigue from 800+ reps requires adequate recovery time.
Beyond Cindy: Holland’s Broader Training Philosophy
While “Cindy” represents Holland’s time-efficient workout of choice, it’s just one piece of his overall training approach.
He still incorporates weight training—just with different priorities than typical bodybuilding programs. Higher rep ranges, moderate loads, and movement quality take precedence over constantly chasing heavier weights.
This combination of weighted exercises and high-volume bodyweight work creates a well-rounded athlete: strong enough to move serious weight when needed, conditioned enough to maintain intensity for extended periods, and mobile enough to handle the physical demands of stunt work.
The Bottom Line on Holland’s Muscle-Building Strategy
Tom Holland’s physique evolution proves that heavy barbells aren’t the only tool for building muscle.
His approach works because:
- High-volume bodyweight training creates sufficient stimulus for muscle growth
- CrossFit-style workouts build work capacity alongside strength
- Calisthenics develop relative strength and body control useful for stunt performance
- Simple, equipment-free workouts fit unpredictable schedules
- Lower injury risk keeps him on set rather than sidelined
Does this mean abandoning weights entirely? Not necessarily. But Holland’s success demonstrates that bodyweight training deserves more respect in muscle-building conversations.
Whether you’re an actor preparing for a superhero role or simply looking to build a stronger, more capable physique, the principles behind Holland’s approach apply: consistency, sufficient volume, progressive challenge, and training that matches your specific goals.
Sometimes the simplest workouts—five pull-ups, ten push-ups, fifteen squats—deliver the most impressive results.
