English-American actor Andrew Russell Garfield was born in Los Angeles, but was raised in Surrey, in the UK. After starting his career in the UK television serials and stage in 2005, his debut in feature films was in 2007 through Lions for Lambs. His performance in supporting roles in films “The Social Network” and “Never Let Me Go” brought him international acclaim. For the former he received the Golden Globe Award and for the latter a Saturn Award. For his roles in both the movies, he received BAFTA nominations. This was followed by his widely acclaimed performances in Amazing Spider-Man in 2012 and Amazing Spider-Man 2 two years later.
This post aims to provide you with some information about the Andrew Garfield Spiderman workout which enabled him to put up a challenging performance in these movies.
Andrew Garfield Body Statistics
Height – 5 feet 10.5 inches or 179 centimeters
Weight – 74 kilograms or 163 pounds
Chest – 39 inches or 99.06 centimeters
Biceps – 13 inches or 33.02 centimeters
Waist – 31 inches or 78.74 centimeters
Spiderman Workout and Diet Plan
As Garfield had a slender body, his goal was to add lean muscle mass. This is because the physique required for his role in Spider-man was not the bodybuilder type. He was required to have functional lean muscles so that he could slip into the skin-tight costume. Additionally, the character required to have strength and agility. So, his diet and workout plan was focused towards achieving agility and strength.
In order to train harder, Andrew Garfield even quit smoking. He worked out five days a week rested his body for two days under the guidance of Armando Alarcon, his personal trainer. Each workout session lasted for a minimum of 45 minutes and started with 20 minutes of cardio to improve endurance and warming up muscles. His workout routine ranged widely from Pilates to plyometrics to weight training.
Garfield’s personal trainer made him perform Pilates and plyometrics at the highest possible level in order to improve his core strength as well as the flexibility of his body. The plyometric exercises that he performed included box-jumps, squat jumps, clap push-ups, bouncing and sprint training, among others. These exercises were targeted at building up not only his speed, but also endurance. As plyometrics is a high intensity workout, it also worked out all of the big as well as small muscles in his body.
Further, Armando Alarcon split Garfield’s workouts into two parts in order to help achieve a sprightly athletic physique. The first part focused on his chest, arms and shoulders, while the second part served to sculpt his lower body, including the abs, legs, thighs and butts.
#1: Workout Routine
Day 1: Monday – Strength Training for the Upper Body
2 to 3 sets of 8 to10 reps each of:
Dumbbell chest press
Standing dumbbell bicep curls
Pectoral fly using dumbbells
Cable lateral pull down
Lateral dumbbell shoulder raise
Tricep bench dips
Day 2: Tuesday – High Intensity Interval Training
8 to 10 minutes warm up jogging on treadmill
30 seconds sprint followed by 30 seconds quick-pace jog on treadmill and 5 to 7 minutes of relax jog
Day 3: Wednesday – Strength training for the lower body
Machine leg press – 3 to 4 sets of 10 reps each
Machine leg extension – 3 to 4 sets of 10 reps each
Machine leg curl – 3 to 4 sets of 10 reps each
Lunges with dumbbells – 3 to 4 sets of 10 to 12 reps each
Standing calf-raises with dumbbells – 3 to 4 sets of 8-10 reps each
Day 4: Thursday – Strength Training for Core Muscles
Lunge ab twist – 4 to 5 sets of 8 reps each
Back extension with stability ball – 4 to 5 sets of 8 reps each
Ab crunch (toe touch) – 4 to 5 sets of 6 reps each
Ab crunches (stability ball) – 4 to 5 sets of 6 to 8 reps each
Ab crunches (legs resting on stability ball) – 3 to 4 sets of 6 to 8 reps each
Day 5: Friday – High Intensity Interval Training
Same as Day 2
Day 6: Saturday – Rest Day
Day 7: Sunday – Rest Day
#2: Diet Plan
Breakfast: His breakfast consisted of carbs paired with proteins.
Lunch: He ate a well-balanced lunch consisting of veggies and lean proteins to strengthen his bones and increase muscle mass.
Dinner: Garfield’s favorite dinner bulgogi is a Korean dish.
Sources of Carbs, Proteins and Vitamins and Minerals:
Carbs: Oatmeal in the mornings with breakfast
Proteins: Beef (3 oz), Cheese (3 oz), Chicken (3 oz), Eggs (2 large); Fish (3 oz), Milk (8 oz),
Peanut butter (2 tbsp), Tofu (3 oz); Turkey (3 oz) and Yogurt (8 oz) spread across the three meals
Supplements: Whey protein for lean muscle development, Glutamine for muscle mass preservation when dieting and Pre-workout supplement for boosting energy and burning fat
Vitamins and minerals: Veggies and fruits
Garfield avoided calories by eating vegetables and fruits and eliminating junk food.
How To Get Ripped Like Andrew Garfield
Andrew Garfield looks amazing in the movie, but if you notice, he isn’t exactly HUGE (like the guys in the movie 300). He is, however, VERY lean, which makes him look “big” because his muscles are really defined. He got that by getting a really low body fat.
There is a ton of information out there on how to achieve this, but I’ve learned it really depends on the person, where your starting point is, and where you want to get.
You need a program that you can stick to and follow if you want to succeed – which is why I suggest this program which will help show you what steps you need to take.