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Henry Cavill Workout: Transforming Superman Man of Steel

By Myworkouts

Experience
Advanced (3+ years)
Time
78 minutes/day | 6 days/week
Good for
Build Muscle, Tone Body, Gain Strength, Increase Stamina, Lose Weight
Equipment
1 x Kettlebell, Barbell, Squat Rack, Box, Bodyweight, 2 x Dumbbell, Pull up bar, 45 Degree Leg Press Machine, Medicine Ball, Rowing Machine, Flat Bench, Incline Bench
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description


Total Body Workout and Upper Body Chest / Shoulder Workout

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The Gym Jones team, lead by trainer Mark Twight, supervised the Henry Cavill Workout for Superman. They had Henry Cavill go through a grueling 2.5 hour workout almost every day.


Circuit
Kettlebell Hang Clean▶
1. Kettlebell Hang Clean
10 sets, 2 reps, (rest 30s)
70% body weight
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Goblet Squat▶
1. Kettlebell Goblet Squat
10 sets, 5 reps, (rest 30s)
70% body weight
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Squat Clean▶
2. Kettlebell Squat Clean
5 min, 2 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Front Squat (weightlifting style)▶
3. Barbell Front Squat (weightlifting style)
1 set, 100 reps, (rest 60s)
Break into reps of 25 if needed be
Time between exercises: 60s
Tempo: 1/0/1/0
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Stepup▶
4. Stepup
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

5. Deck Squat
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Frog Hops▶
6. Frog Hops
4 sets, 20 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bear Crawl▶
6. Bear Crawl
4 sets, 40 meters, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Man Maker▶
7. Man Maker
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Sit Up▶
8. Sit Up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Tuesday Upper Body and Back

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Circuit
Dumbbell Push Press▶
1. Dumbbell Push Press
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Burpee Pull-Up▶
1. Burpee Pull-Up
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Push Press▶
1. Dumbbell Push Press
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Burpee Pull-Up▶
1. Burpee Pull-Up
1 set, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pull-up▶
1. Pull-up
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Wall Ball▶
2. Wall Ball
3 sets, 50 reps, (rest 60s)
Medicine ball that challenges you
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Medicine Ball Slam▶
2. Medicine Ball Slam
3 sets, 50 reps, (rest 60s)
Medicine ball that challenges you
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Wednesday Back and Biceps

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Start the routine with:

  1. Row 5 minutes @ easy pace
  2. Row 5 minutes with each minute progressively harder pace
Circuit
Reverse Grip Bent-Over Barbell Rows▶
1. Reverse Grip Bent-Over Barbell Rows
2 min, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell High Pull▶
1. Barbell High Pull
2 min, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Push Press - Behind the Neck▶
1. Barbell Push Press - Behind the Neck
2 min, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Upright Row▶
1. Barbell Upright Row
2 min, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Front Squat to Push Press▶
1. Barbell Front Squat to Push Press
2 min, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Biceps Curl▶
1. Barbell Biceps Curl
2 min, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Thursday

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Thursday might be a good time to take a day off. Henry Cavill would take days off for recovery, especially when starting the Superman workout. At first, it’s important to focus on form. Mark Twight, the Superman workout trainer, says he wants his actors to do ‘active recovery.’


This means that if you’re gonna take a day off, you still have to do an hour of cardio. Run/walk/cardio machine, anything to promote ‘active recovery.’ Once Henry Cavill was into the zone, he started doing full, 2.5 hour workouts as part of his Thursday routine.


Circuit
Push-up▶
1. Push-up
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Modified Side Plank with Hip Abduction▶
1. Modified Side Plank with Hip Abduction
3 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
2. Standing Barbell Military Press (AKA Overhead Press)
1 set, 20 reps, (rest 60s)
40% Bodyweight
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Alternate Standing Arnold Press▶
3. Alternate Standing Arnold Press
4 sets, 12-2 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Front Squat to Push Press▶
4. Barbell Front Squat to Push Press
2 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Man Maker▶
5. Man Maker
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pull-up▶
6. Pull-up
10 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

7. Dead Hang
1 set, 5 min, (rest 60s)
Rest when needed
Time between exercises: 60s
Show Alternative Exercises

Friday Workout

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Rowing, Stationary▶
1. Rowing, Stationary
1 set, 10 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Dumbbell Bench Press▶
2. Alternating Dumbbell Bench Press
6 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
3. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Man Maker▶
4. Man Maker
2-3 sets, 45s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Arnold Press▶
4. Arnold Press
2-3 sets, 45s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat to Push Press▶
4. Barbell Front Squat to Push Press
2-3 sets, 45s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls▶
4. Hammer Curls
2-3 sets, 45s, (rest 60s)
Time between exercises: 120s
Show Alternative Exercises
Rowing, Stationary▶
4. Rowing, Stationary
2-3 sets, 60s, (rest 60s)
Heavy resistance.
Time between exercises: 60s
Resistance: -44
Show Alternative Exercises
Rowing, Stationary▶
5. Rowing, Stationary
3 sets, 250 meters, (rest 60s)
Time between exercises: 60s
Resistance: -44
Show Alternative Exercises

Cardio / Legs Workout

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Sit Squats▶
1. Sit Squats
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bodyweight Jump Squat▶
2. Bodyweight Jump Squat
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Kettlebell Goblet Squat▶
3. Kettlebell Goblet Squat
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bodyweight Squat▶
3. Bodyweight Squat
5 sets, 100 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Stepup▶
3. Stepup
5 sets, 15 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3. Deck Squat
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Split Jump▶
3. Split Jump
5 sets, 20 reps, (rest 120s)
10 each side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bear Crawl▶
3. Dumbbell Bear Crawl
5 sets, 50 meters, (rest 120s)
Weighted
Time between exercises: 60s
Show Alternative Exercises
Circuit
Burpee▶
4. Burpee
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bear Crawl▶
4. Bear Crawl
3 sets, 30 meters, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:52:03 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:52:03 GMT+0000 (Coordinated Universal Time)

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