Andrew Garfield Spiderman Workout
One of the biggest movies planned for next summer is the Spiderman reboot The Amazing Spiderman.
Taking on the role this time is Andrew Garfield, who hit the gym hard before suiting up as Spiderman.
This young actor didn’t have a problem leaning out, but he did have to bulk up and gain strength. His workout was a combination of Pilates, plyometrics, and weight training to get in top shape for what’s sure to be an action-packed movie.
So here’s a workout based on the goals of Garfield’s training: strength, power, and size. Let’s get to it!
The New Spiderman Workout
Plyometrics is essentially a series of high impact, full body workouts (also known as jump training). You can definitely consider signing up for a plyometric class, but for this workout we’re going to substitute plyometrics with High Intensity Interval Training (HIIT). Like plyometrics, HIIT requires the use of multiple muscle groups and is high intensity.
Pilates focuses on your core, so we’re going to be sure to have a day focused solely on core strengthening and training.
This workout is sure to get you pumped and feeling in shape in no time. Plan on dedicating 5 days a week to this workout plan, and at least 45 minutes per workout. Start each workout with 20 minutes of cardio to work on your endurance and get your muscles warmed up. On strength training days, aim for 3-4 sets of each workout at 10-12 reps.
Day 1: Strength Training Upper Body
- Dumbbell Chest Press (view exercise)
- Standing Dumbbell Bicep Curls (view exercise)
- Pec Flye with Dumbbells (view exercise)
- Cable Lat Pulldown (view exercise)
- Lateral Dumbbell Shoulder Raise (view exercise)
- Tricep Dips on Bench (view exercise)
Day 2: High Intensity Interval Training (HIIT)
See my article on HIIT training here. To incorporate some jump training, I’d recommend investing in the LCD Digital Jump Rope.
Day 3: Strength Training Lower Body
- Machine Leg Press (view exercise)
- Machine Leg Extension (view exercise)
- Machine Leg Curl (view exercise)
- Lunges with Dumbbells (view exercise)
- Standing Calf Raises with Dumbbells (view exercise)
Day 4: Strength Training Core
- Lunge Ab Twist (view exercise)
- Back Extension on Stability Ball (view exercise)
- Ab Crunch with Toe Touch (view exercise)
- Ab Crunches on Stability Ball (view exercise)
- Ab Crunches with Legs on Stability Ball (view exercise)
Day 5: High Intensity Interval Training (HIIT)
If you can fit in a fifth day, aim for doing a second round of HIIT training. This will really improve your strength, endurance, and power!
Getting the Most Out of Your Spiderman Workout
To get the most out of this workout plan, you want to be able to hit your workouts hard. Here are some helpful supplements that can keep your muscles strong and lean and your energy level through the roof:
- A whey protein supplement for lean muscle growth – Try Combat Powder.
- Glutamine for preserving muscle mass while dieting – Try Optimum Glutamine.
- Pre-workout supplement to boost energy and burn fat – Try Muscle Pharm Shred Matrix.
Wow, what a combination! This power-focused workout plan, combined with the right supplements, will have you feeling ready for your own superhero role. Take Andrew Garfield’s lead and hit the gym hard.
Have any questions or feedback about the Andrew Garfield Spiderman Workout? Please leave a comment below…
so far this work out has worked I don’y care about my actual weight its more about how I look that counts for me but i have lost 8 pounds within the first 3 weeks oh a question if I continue this workout until Janurary will I be ready for wrestling?
Very nice! Yes, keep it up and try and add some variety to keep it challenging you each week. Read through some of my recent articles I talk a lot about how to add variety to your exercises.
I have a question regarding this workout schedule. I’m already quite lean, wouldn’t 20 minutes of cardio plus the HIIT make me way too thin-looking?
It depends on your diet, you can either reduce the cardio or eat more protein to prevent you from losing any muscle and put you in calorie surplus.
I have a question, I’ve been going to the gym for 2 months now, I’m lean and still not in shape. If I follow this exactly, how much time will it take me to reach the goal? Is there any other training that would get me faster long muscles?
This is a great start, should get some good results after about 6 weeks, but it will take discipline with a good diet high in protein.
30 seconds rest between sets & exercises and if you’re aiming for 10 reps the last rep should be almost impossible, if not then increase weight.
As far as core days go, how many reps should I be looking for? Is it different from the 3-4sets of 10-12 reps?
Nope that is the goal you should be aiming for and you can go a little higher even to 14-16 if you want to burn more fat. Just make sure you are challenging yourself with the weight you are pulling.
So i’m joining the gym today, this is definitely the kind of thing i want to work towards, any tips for someone slim who hasn’t been to the gym in over a year?
Awesome Tom. You got to start out slow and have patience with your gains. They biggest tip would be to focus on having a good amount of high quality protein like those mentioned in my articles. Let me know if you have any other questions come up!
Cómo podría darle más estímulo a los hombros y espalda que veo que el actor lo tiene bien desarrollado
The best thing you can do are shoulder shrugs. And you don’t have to lift too heavy to start, just start out with 20lb dumbbells and lift up and hold for 2 seconds and then rotate your shoulders back as you lower the weights! For your back you can also do pull-ups. They are very difficult, but even if you start off with doing 1 you will see that over a matter of a few weeks you will be doing more and your will start to get more volume in your back. Let me know if you have any more questions.