Andrew Garfield Spiderman Workout

andrew garfield spiderman workout

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

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

Day 4: Strength Training Core

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:

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…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. 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!

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.


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