When preparing to step into the role of a high-profile cinematic superhero, the conventional roadmap prescribed by Hollywood trainers almost invariably calls for heavy weights, intense barbell work, and the strict adherence to progressive overload. It is a formula that has successfully transformed countless actors into towering action stars over the years. Yet, British actor Tom Holland has continuously proven that there is an entirely different path to achieving a blockbuster-ready physique without ever needing to max out on a heavy bench press.
In a recent interview with Men’s Health UK, the actor detailed the specific training regimen he utilized to build functional muscle for his upcoming return to the Marvel Cinematic Universe in Spider-Man: Brand New Day. Rather than chasing heavier lifts or spending hours isolating muscle groups with traditional bodybuilding equipment, Holland focused his efforts on high-rep calisthenics and demanding CrossFit-style workouts. This distinct shift in training philosophy has allowed him to dramatically alter his physical appearance, filling out the iconic suit with organic muscle rather than relying heavily on the external padding and computer-generated imagery that has often been utilized in previous superhero franchises.
Most actors who bulk up for demanding physical roles follow a familiar and predictable routine: lift heavy, consume a massive surplus of calories, and repeat the cycle for months leading up to principal photography. While this method undeniably delivers results, Holland deliberately chose to venture down a different route. Although he maintains a consistent resistance training schedule, his primary emphasis sits squarely on higher repetition ranges rather than chasing personal records on major compound lifts. The core of his strength-building strategy revolves around bodyweight calisthenics and intense CrossFit workouts designed to maximize muscular endurance, time under tension, and overall work capacity.
The visible results of this unconventional approach are immediately apparent in Spider-Man: Brand New Day, where Holland carries a noticeably more robust and muscular frame across his shoulders, arms, and chest than he did during his earlier appearances in the franchise. Speaking about his evolution in physical preparation, Holland explained that his overarching goal had gradually shifted from merely maintaining a lean, athletic frame to genuinely filling out the iconic suit through his own physical development. He noted that in major motion picture productions of this scale, the costumes are frequently padded to create a more imposing silhouette, with visual effects artists later adding digital enhancements to ensure the movement appears natural on screen. Holland made it clear that his objective was to build enough authentic muscle that the reliance on artificial padding and CGI intervention would become entirely unnecessary.
This represents a fundamentally different objective than what many performers pursue when entering the superhero genre. Rather than simply creating the illusion of a muscular physique through cinematic magic, Holland sought to build real, usable muscle capable of standing on its own merit. Crucially, he accomplished this physical transformation without defaulting to the heavy barbell programs that traditionally dominate Hollywood training facilities.
When production schedules leave him with limited time for extended training sessions, Holland strips his routine down to its absolute essentials by turning to a renowned CrossFit benchmark workout known simply as "Cindy." Describing the routine to Men’s Health UK, the actor outlined the deceptively simple structure of the session, which consists of performing five pull-ups, ten push-ups, and fifteen bodyweight squats in an unbroken sequence. "Cindy" belongs to a collection of benchmark CrossFit workouts affectionately nicknamed "The Girls," which were originally designed to test and comprehensively build work capacity across multiple domains of physical fitness.
The format of the workout relies on an AMRAP structure—performing as many rounds as possible of the three-exercise circuit within a strict twenty-minute time cap. The brilliance of the session lies in its minimalism, requiring no specialized equipment beyond a standard pull-up bar, no complicated programming metrics, and nothing more than raw bodyweight and sheer willpower. The intensity with which Holland approaches this specific workout is highlighted by his personal record, an astonishing twenty-seven completed rounds within the twenty-minute window. This feat means that he managed to complete each round in an average of just over forty-four seconds, maintaining that relentless pace for the entirety of the twenty-minute duration. When calculated out, Holland’s best effort totals hundreds of repetitions across the board, averaging more than forty total movements every single minute for twenty minutes straight—a volume that would challenge even the most conditioned recreational athletes.
On the surface, a workout structured like "Cindy" might easily be mistaken for a standard cardiovascular conditioning session. However, the constant muscular tension generated by that sheer volume creates a powerful stimulus for muscular hypertrophy. The pull-ups intensely target the latissimus dorsi, biceps, and upper back during every single repetition. Meanwhile, the push-ups develop the pectoral muscles, triceps, and anterior shoulders through a full range of motion. The bodyweight squats simultaneously activate the quadriceps, glutes, and core while keeping the heart rate elevated throughout the duration of the circuit. Stringing these movements together with minimal or no rest for twenty minutes creates a metabolic environment that burns fat while simultaneously building extraordinary work capacity and muscular endurance. The high repetition ranges naturally promote increased time under tension, which is widely recognized as one of the primary drivers of muscle growth, all while avoiding the excessive joint stress frequently associated with heavy barbell training.
Beyond the undeniable physical benefits, Holland has noted that he deeply appreciates the mental clarity that this style of workout provides during stressful production periods. Because the structure is so straightforward, there is no need to overthink the process or make complex decisions during the session. There is no requirement to constantly adjust plates on a barbell, track percentage loads, or hunt down specialized equipment on a crowded gym floor. The simplicity of moving, counting rounds, and repeating the cycle makes the workout exceptionally valuable for a busy actor constantly navigating the chaotic demands of film sets, press tours, and irregular schedules.
Holland’s strategy directly challenges conventional fitness wisdom, which typically places heavy emphasis on the principle of progressive overload by gradually increasing external weight loads over time to force physiological adaptation. Instead of adding plates to a bar, Holland’s strategy focuses on adding volume through more rounds, more repetitions, and a higher total amount of work performed within a fixed timeframe. While both training philosophies trigger muscle adaptations, they do so through entirely different mechanisms. Heavy lifting primarily creates mechanical tension and muscle damage, whereas high-volume bodyweight training generates significant metabolic stress and sustained time under tension. The broader takeaway from this approach is that building an impressive, functional physique does not strictly require access to a fully equipped commercial gym or a heavy barbell loaded with metal plates. Bodyweight exercises, when executed with sufficient volume, pacing, and intensity, are capable of producing remarkable physical transformations.
Scientific research consistently supports the viability of bodyweight training as an effective alternative to traditional resistance programs. Multiple studies have demonstrated that calisthenics can build muscle mass and strength comparable to conventional weightlifting, provided that the overall training volume and level of effort are adequately equated. One of the primary advantages of bodyweight training is the development of superior relative strength. While powerlifters and traditional bodybuilders often excel at moving heavy external objects, gymnasts and calisthenics practitioners develop extraordinary control over the mass of their own bodies. For an actor who is regularly required to perform complex physical stunts, intricate fight choreography, and dynamic movements on camera, that specific type of functional strength translates directly to enhanced job performance in ways that a heavy back squat or bench press might not. Furthermore, bodyweight training generally carries a lower overall injury risk compared to maximal-effort barbell work, which is a crucial consideration for production companies that cannot afford costly delays resulting from a strained lower back or tweaked shoulder.
While "Cindy" serves as Holland’s preferred time-efficient workout, it represents only one component of his broader training philosophy. He continues to incorporate weight training into his routines, albeit with different priorities than those found in standard bodybuilding programs. Higher repetition ranges, moderate external loads, and strict adherence to movement quality consistently take precedence over the constant pursuit of heavier lifting numbers. This careful combination of weighted exercises and high-volume bodyweight conditioning fosters the development of a well-rounded athlete—someone who is strong enough to handle external resistance when required, conditioned enough to maintain high physical intensity for extended periods, and mobile enough to withstand the grueling physical demands of modern action cinema.
Tom Holland’s physical evolution demonstrates that heavy barbells are not the exclusive gateway to building a capable, muscular physique. His success underscores the value of consistency, adequate training volume, progressive challenge, and routines tailored directly to individual functional goals. Whether applied to an actor preparing for a demanding superhero role or an individual simply seeking to improve their overall fitness, the underlying principles of Holland’s regimen highlight that sometimes the most straightforward workouts—consisting of basic pull-ups, push-ups, and squats—can ultimately deliver the most impressive and enduring results.
