Henry Cavill Workout

In order to be Superman...You have to be Super…

Henry Cavill Superman Workout Routine

If we look at all of the DC heroes, Superman has got to be one of the strongest. He is probably one of the most iconic heroes. Henry Cavill therefore needed to work very hard in order to portray the man of steel properly.

Wanting to become Superman...well this article will help! I cannot help you fly, run incredibly fast, shoot fire out of your eyes or be bulletproof..(sorry!) Hopefully though by the end of this routine, you will have a better understanding how our to develop some incredible muscle. Follow this workout routine to get the same or similar results to Henry Cavill.

Henry Cavill was already in pretty good shape before taking the mantle of Superman. In order to really become Kal El, he needed to bulk up and build some real muscle mass. To help him, he worked with Mark Twight. Mark worked with the crew of the movie “300” and created the well known gym “Gym Jones”.

In order to get the same results, and get a physique like Superman you need to be prepared to work hard for it...The results will be worthwhile though! Henry works out for 2.5 hours per day and is usually working out 4-5 days per week.

“I have to push by body as far as possible, I needed to dramatically increase muscle mass so I could look like Superman.”

Henry trained for a total of 6 months, 4 of which was with Mark. There were a number of times that he felt he couldn’t do it but Mark pushed him through it. I am not saying this to put you off but to help keep your expectations. It will be hard work but trust me, it will also be well worth it.

Is it a bird, is it a plane? NO It’s you smashing it at the gym!

Understanding Reps

Superman needs to be strong but then also have muscle definition. In order to get the strength Henry needed to work on high weights but low reps, focusing on around 3-6 reps but really pushing what they are lifting. To get the definition of Superman you will need to do more reps, therefore you will often need lighter weights. This workout you would do between 10-12 reps.

The Henry Cavill Superman Workout

There are no sites that provide the exact workout routine that Henry followed, Mark will not release it and you can understand. We do however know what kind of results was needed and therefore a routine can be developed to achieve that.

In order to help see lean muscle growth as well as massive strength gains, two routines need to be followed. I would recommend alternating each week on the two different routines.

Henry-Cavill-workout

You also want to workout 5 days of the week, the best way would be to workout 2 days and have 2 days rest. If 5 days is not possible it can be reduced to 4 and use Sunday as another rest day. The rest days are just as important as the workout days. Since this routine is high intensity, you need to give your muscles time to recover.

It would look like;

  • Monday - Workout
  • Tuesday - Workout
  • Wednesday - Rest Day
  • Thursday - Workout
  • Friday - Workout
  • Saturday - Rest Day
  • Sunday - Rest Day

Henry Cavill Workout Routine #1: Body Weight

Bodyweight workouts are perfect as they help to develop strength and lean muscle. Ideal for when wanting to have that defined physique. If you are new to bodyweight then you might want to take a look at this Calisthenics Guide. (Link)

Monday - 10,000 lb Challenge

For this challenge you need to hit your target amounts of lbs lifted, if you are new to it then you might want to start lower such as 5000 and then increase to 7000 and finally 10000. The idea is to complete the 3 workouts below and choose what weight you will use on each exercise.

Do 1 rep of each exercise and once all 3 are completed you have finished the cycle. Continue doing the cycles until you have reached the 10,000lbs lifted.

This workout is aimed at high intensity as well as helping to build mass as you are focusing on low reps and high weight.

  • Deadlift
  • Squat
  • Press

Now this workout is not strictly bodyweight but due to the high intensity it does help to shed the fat and help with reducing body fat percentage.

Tuesday - Shoulders/Chest

Workout

Sets

Reps

Pull Up

4

To Fail

Inverted Row

4

12

Push Up

4

12

Pike Push Up

4

12

Roll out ladder Push up Switch Outs

4

12

Complete all exercises but rest for 30 seconds in between each. Once completed a set, rest for 3 minutes.

Thursday - Biceps/Triceps

Workout

Sets

Reps

Diamond Push Up

4

To Fail

Dips

4

12

Tricep Extension

4

12

Chin Ups

4

12

Elastic Band Bicep Curls

4

To Fail

Complete all exercises but rest for 30 seconds in between each. Once completed a set, rest for 3 minutes.

Henry Cavill Man Of Steel Workout 2

Friday - Legs/Back

Workout

Sets

Reps

Squat Box Jumps

4

12

Lunges

4

12

Pistol Squat

4

12

Superman

4

12

Dolphin Kick

4

12

Complete all exercises but rest for 30 seconds in between each. Once completed a set, rest for 3 minutes.

Henry Cavill Workout Routine #2: Weights

This next workout uses weights to help build up mass. As mentioned before make sure you reduce the reps but increase the weight. You need to be pushing yourself. If you can easily do the reps, you need to bump up the weights. Alternatively if you struggle to do the reps then you need to lower the weight.

Monday - Upper Body

Workout

Sets

Reps

Man Makers

3

6

Bench Press

3

6

Military Push Press

3

5

Hammer Curls

4

8

Arnold Press

3

6

Dead Hangs

4

To Fail

Push Ups

4

To Fail

Pull Ups

4

To Fail

Tuesday - Legs Workouts

Workout

Sets

Reps

Deadlift

3

5

Squat Jump

3

20

Weighted Lunge

3

12

Calf Raises

3

10

Weighted Walking Lunges

3

12

Henry Cavill Man Of Steel Workout

Thursday - Chest/Back

Workout

Sets

Reps

Dumbbell Bench Press

3

6

Dumbbell Fly

3

8

Low Incline Barbell bench press

3

6

Pec-Deck Machine

3

10

Bent-Over Barbell Deadlift

3

6

Standing T Bar Row

3

5-6

Single Arm Dumbbell Row

3

6

Decline Bench Dumbbell Pull Over

3

6

Friday - Shoulders/Arms

Workout

Sets

Reps

Upright Cable Row

3

6-8

Dumbbell Shoulder Press

3

6

Side Lateral Raises

3

6

Man Makers

3

6

Standing Barbell Press Behind Neck

3

6

Arnold Press

3

6

Hammer Curls

3

6

Henry Cavill Workout: The Diet

Diet is essential and the Henry Cavill Workout will only be successful, if you follow a decent diet. There is no chance he would have got the results of Superman, without following a strict diet. Due to the intense workouts, Henry at times was consuming 5000 calories.

He did this by combining high calorie based meals, along with a number of meal replacement shakes to help bump up the calories and protein. For the first 6 weeks of his Superman Workout, he was on 3500 calories. The following two weeks he would consume 4000 calories and then a couple of weeks on 5000 calories. The final weeks, Henry went back to 3500 calories.

Now two things you need to take into consideration…

  • Henry Cavill was following a VERY intense workout and therefore needed to consume more calories. If you are not following the exact same workout then you won’t need this amount of calories. Consuming too many and you could result in putting on fat.
  • You want to ideally bulk clean. Dirty bulking can result in a good increase in calories but can also make the cutting phase harder. Id recommend following a clean bulking diet.

A good way of working this out is by getting your weight in pounds and multiplying this by 18. The result is the amount of calories you should consume. If you find you are bulking to much or not bulking enough, adjust your calories slightly.

Remember is not just about the amount of calories, you also need to think about protein/carbs etc.

For each pound of weight, make sure you consume 1 gram of protein. Make sure to consume fat, ideally 20% of your calories want to consist of fats. You then want to consume the rest of your calories as carbs, however focus on complex carbs such as brown rice.

Other Superhero Workouts….

Want to workout like a Superhero? You don’t need special powers...just dedication! Check out these other Superhero workouts

About the Author Barry

Barry is an enthusiast of all things bodybuilding and fitness. Spending many years researching a wide variety of subjects to do with bodybuilding. Barry has spent a lot of time researching different ingredients and their benefits as well as learning all about nutrition.