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Andrew Garfield Workout Routine

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Andrew Garfield's Workout Routine and Diet

What does Andrew Garfield’s workout routine look like?

Andrew Garfield is a British American actor, singer, and producer most known for his role as Peter Parker in The Amazing Spider-Man series.

He also starred in The Social Network, Hacksaw Ridge, and the critically-acclaimed musical Tick, Tick… Boom! 

Garfield has taken on many roles that have required him to be physically fit, most notably Spider-Man. 

Not the typical superhero body type, Andrew Garfield has inspired skinny guys everywhere to develop a healthy diet and a challenging workout plan that makes it possible to build muscle and gain weight. 

Within this article, we’ll discuss Andrew Garfield’s workout routine, diet, and supplements. Although we’ve done thorough research on Andrew Garfield’s diet and exercise regime, this article is not his exact workout routine.

It provides a general idea of what Garfield does when training for a role, based on interviews, his own commentary, and information from trainers.

 

Current Stats 

  • Height:‎ 5’10”
  • Weight: 165 pounds (approximately)
  • Age: 38 years old
  • Birthday: August 20, 1983
  • Accolades: Tony Award, British Academy Television Award, Golden Globe Award, along with two Academy Award nominations.

 

Workout Principles

As he prepared for the physically intense role of Spider-Man, Andrew Garfield trained hard in the gym and used his diet to build muscle and endurance.

Garfield’s trainer, Armando Alarcon, helped him work out and create a diet plan that he could sustain throughout training.

However, he is not a consistent gym rat when he’s not training for a big role. Andrew Garfield prefers getting his physical activity from hobbies and being outdoors, which he recommends as the best way to stay active.

Find movement that your body enjoys, and lean into that to stay busy. Pair that with some healthy eating habits and supplements, and you’ll be on the fast track to a spectacular body figure.

A disciplined workout regime works if you are dedicated and focused, but may not be sustainable for every single person.

Andrew Garfield also believes that anyone can find the motivation to work out if they have a solid music playlist. Music allows us to zone out and focus on moving our bodies without any distraction.

 

Andrew Garfield’s Workout Routine 

Garfield focuses on weight training, plyometric exercises, sprint training, and more to build strength and maintain his body weight. Here’s Andrew Garfield’s workout routine:  

 

Monday – Upper Body Strength Training

Warm-up

15-minute jog on the treadmill 

Upper Body Workout

1. Wide grip pushups (3 sets, 20 reps)

2. Ball slams (3 sets, 12 reps)

3. Clean and press (3 sets, 10 reps)

4. Dips (3 sets, rep till failure)

5. Overhead tricep extensions (3 sets, 20 reps)

6. Arnold press (3 sets, 15 reps) 

 

Tuesday – Lower Body Strength Training

Warm-up

15-minute jog on the treadmill

Lower Body Workout

1. Weighted lunges (3 sets, 15 reps)

2. Leg press (3 sets, 10 reps)

3. Box jumps (3 sets, 15 reps) 

4. Front squats (3 sets, 12 reps)

5. Gorilla squats (3 sets, 12 reps)

6. Calf raises (3 sets, 20 reps)

7. V-Ups (3 sets, 25 reps)

8. Squat jumps (3 sets, 20 reps)

9. Deadlifts (3 sets, 10 reps)

10. Plank holds (3 sets, 60-75 second holds) 

 

Wednesday – Cardio training

Warm-up

8 to 10-minute jog on the treadmill 

HIIT (High-Intensity Interval Training) Workout

For 5-7 minutes, complete this interval on repeat:

30 seconds of sprints, then 30 seconds of a slow jog 

 

Thursday – Core Strength Training

Warm-up

15-minute jog on the treadmill

Core Workout Routine

1. Lunge ab twist (5 sets, 8 reps) 

2. Ab crunches with toe touches (5 sets, 6 reps)

3. Back extension on a stability ball (5 sets, 8 reps) 

4. Ab crunch on a stability ball (5 sets, 10 reps) 

 

Friday – Full Body Strength Training

Warm-up

10-minute jog on the treadmill

Upper Body Workout 

1. Wide grip pushups (3 sets, 20 reps)

2. Ball slams (3 sets, 12 reps)

3. Clean and press (3 sets, 10 reps)

4. Dips (3 sets, rep till failure)

5. Overhead tricep extensions (3 sets, 20 reps)

6. Arnold press (3 sets, 15 reps) 

Lower Body Workout

1. Weighted lunges (3 sets, 15 reps)

2. Leg press (3 sets, 10 reps)

3. Box jumps (3 sets, 15 reps) 

4. Front squats (3 sets, 12 reps)

5. Gorilla squats (3 sets, 12 reps)

6. Calf raises (3 sets, 20 reps)

7. V-Ups (3 sets, 25 reps)

8. Squat jumps (3 sets, 20 reps)

9. Deadlifts (3 sets, 10 reps)

10. Plank holds (3 sets, 60-75 second holds) 

 

Saturday – Cardio Training

Long distance training is just as important as HIIT. On Saturday, Andrew may go for a long run outdoors — anywhere from 5 to 7 miles. 

 

Sunday – Yoga & Rest

After killing it in the gym all week, Andrew takes Sunday to let his body rest and recuperate. He may perform some light yoga moves to stretch his muscles, but otherwise, he takes it easy.

 

Andrew Garfield’s Diet 

Andrew Garfield believes food is fuel, so he adopts a strict diet plan while preparing for a role to get maximum results from his hard work in the gym. Here is Andrew Garfield’s diet:  

 

1. Breakfast 

Oatmeal 

Whole wheat toast with peanut butter

Fresh fruit

 

2. Lunch 

Scrambled tofu

Tuna fish or sushi

Asparagus, bell peppers, mushrooms, and zucchini

 

3. Dinner 

 Roasted garlic chicken breast or Korean barbecue broiled veggies

Fresh salad with cucumbers, carrots, onion

 

Supplements 

Andrew Garfield takes a few supplements to increase muscle mass, boost energy, and burn fat. These include:

 

Summary 

A proper fitness routine helped Andrew Garfield maintain his energy while putting in 20 hour days as Peter Parker.

His diet, along with quitting smoking, allowed him to focus fully on his role without having to really worry about taking care of himself. 

If you enjoyed this routine, check out some of our other male actor workout routines:

What do you think about Andrew Garfield’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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