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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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Kettlebell Hang Clean![]() | 30s | 2 reps | 0s | |
1B. Kettlebell Goblet Squat![]() | 30s | 5 reps | 0s | 5 minutes |
2. Kettlebell Squat Clean![]() | 30s | 2 reps | 0s | 5 minutes |
3. Front Squat (Clean Grip)![]() | 1 set | 100 reps | 60s | Break into reps of 25 if needed be |
4. Stepup | 3 sets | 15 reps | 0s | |
5. Deck Squat![]() | 3 sets | 15 reps | 0s | |
6A. Frog Hops![]() | 4 sets | 20 reps | 120s | |
6B. Bear Crawl![]() | 4 sets | 40 meters | 120s | |
7. Man Maker | 3 sets | 20 reps | 60s | |
8. Sit Up | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 10 min | 60s | |
2. Rowing, Stationary | 1 set | 10 min | 60s | Easy pace |
3. Alternating Dumbbell Bench Press | 6 sets | 10 reps | 60s | |
4. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 12 reps | 60s | |
5. Alternate Seated Arnold Press | 4 sets | 12 reps | 60s | |
6. Barbell Front Squat to Push Press | 2 sets | 25 reps | 60s | |
7. Hammer Curls![]() | 4 sets | 12 reps | 60s | |
8A. Plank to Push Up | 2 sets | 45s | 60s | |
8B. Standing Dumbbell Press | 2 sets | 45s | 60s | |
8C. Kettlebell Swing![]() | 2 sets | 45s | 60s | |
8D. Dead Hang![]() | 2 sets | 45s | 60s | |
8E. Medicine Ball Slam | 2 sets | 45s | 60s | |
8F. Wall Sit | 2 sets | 45s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Push Press![]() | 1 set | 20 reps | 60s | AM Workout |
1B. Burpee Pull-Up | 1 set | 20 reps | 60s | |
1C. Dumbbell Push Press![]() | 1 set | 10 reps | 60s | |
1D. Burpee Pull-Up | 1 set | 12 reps | 60s | |
1E. Pull-up | 1 set | 10 reps | 60s | |
2A. Wall Ball | 3 sets | 50 reps | 60s | |
2B. Medicine Ball Slam | 3 sets | 50 reps | 60s | |
3. Wall Squat | 3 sets | 5 reps | 60s | PM Workout |
4. Sit Squats | 1 set | 100 reps | 60s | Break down into sets of 25 if needed |
5. Goblet Squat![]() | 3 sets | 5 reps | 60s | |
6. Sandbag Walking Lunge | 3 sets | 20 meters | 60s | |
7. Split Jump | 3 sets | 20 reps | 60s | |
8. Barbell Squat | 1 set | 2 reps | 60s | 80% 1RM |
9. Broad Jump | 5 sets | 2 reps | 60s | Tempo: 1/0/X/0 |
10A. Box Jump (Multiple Response) | 4 sets | 30s | 60s | |
10B. Stepup | 4 sets | 60s | 60s | |
11A. Bodyweight Jump Squat | 1 set | 30s | 60s | |
11B. Quick Step Ups | 1 set | 60s | 60s | |
12. Kettlebell Swing![]() | 1 set | AMAP reps | 60s | |
13. Farmer's Walk![]() | 5 sets | 30s | 180s | 60-65% Bodyweight |
Start the routine with:
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Reverse Grip Bent-Over Rows | 2 min | 6 reps | 60s | AM Workout |
1B. Barbell High Pull | 2 min | 6 reps | 60s | |
1C. Push Press - Behind the Neck | 2 min | 6 reps | 60s | |
1D. Upright Barbell Row![]() | 2 min | 6 reps | 60s | |
1E. Barbell Front Squat to Push Press | 2 min | 6 reps | 60s | |
1F. Barbell Biceps Curl![]() | 2 min | 6 reps | 60s | |
2. Barbell Deadlift | 4 sets | 4 reps | 60s | PM Workout-65% 1RM |
3. Barbell Deadlift | 2 sets | 2 reps | 60s | 75% 1RM |
4. Barbell Deadlift | 1 set | 8 reps | 60s | 65% 1RM |
5. Reverse Kettlebell Lunge | 1 set | 8 reps | 60s | 4 each side, HEAVY |
6. Kettlebell Swing![]() | 1 set | 10 reps | 60s | Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights) |
7. Goblet Squat![]() | 1 set | 10 reps | 60s | Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 52lb/24kg, 70lb/32kg weights) |
8. Barbell Squat | 1 set | 50 reps | 60s | 50% Bodyweight |
9. Double Kettlebell Push Press![]() | 1 set | 10 reps | 60s | Ladder (10x each @ 2 sets 25lb/12kg, 2 sets 35lb/16kg, 2 sets 45lb/20kg, 2 sets 50lb/24kg) |
10. Wall Ball | 3 sets | 50 reps | 60s | 20 lb |
11. Medicine Ball Slam | 3 sets | 50 reps | 60s | 25 lb |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Push-up | 3 sets | 25 reps | 60s | AM Workout |
1B. Modified Side Plank with Hip Abduction | 3 sets | 30 reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press)![]() | 1 set | 20 reps | 60s | 40% Bodyweight |
3. Alternate Standing Arnold Press | 4 sets | 12 - 2 reps | 60s | |
4. Barbell Front Squat to Push Press | 2 sets | 25 reps | 60s | |
5. Man Maker | 3 sets | 20 reps | 60s | |
6. Pull-up | 5 sets | 5, 4, 3, 2, 1 reps | 60s | |
7. Dead Hang![]() | 1 set | 5 min | 60s | Rest when needed |
8. Wall Squat | 3 sets | 5 reps | 60s | PM Workout |
9. Bodyweight Squat | 1 set | 100 reps | 60s | |
10. Goblet Squat![]() | 3 sets | 5 reps | 60s | |
11. Walking Dumbbell Lunge | 3 sets | 20 meters | 60s | |
12. Split Jump | 3 sets | 20 reps | 60s | |
13. Barbell Squat | 1 set | 2 reps | 60s | 80% 1RM |
14. Broad Jump | 5 sets | 2 reps | 60s | Tempo: 1/0/X/0 |
15A. Box Jump (Multiple Response) | 4 sets | 30s | 60s | |
15B. Stepup | 4 sets | 60s | 60s | |
16A. Bodyweight Jump Squat | 4 sets | 30s | 60s | |
16B. Quick Step Ups | 4 sets | 60s | 60s | |
17. Kettlebell Swing![]() | 1 set | AMAP reps | 60s | 50lb kettlebell |
18. Farmer's Walk![]() | 5 sets | 30s | 60s | 60-65% Bodyweight |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Rowing, Stationary | 1 set | 10 min | 60s | |
2. Alternating Dumbbell Bench Press | 6 sets | 10 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 12 reps | 60s | |
4A. Man Maker | 2 - 3 sets | 45s | 60s | |
4B. Arnold Press | 2 - 3 sets | 45s | 60s | |
4C. Barbell Front Squat to Push Press | 2 - 3 sets | 45s | 60s | |
4D. Hammer Curls![]() | 2 - 3 sets | 45s | 60s | Time between exercises: 120s |
4E. Rowing, Stationary | 2 - 3 sets | 60s | 60s | Resistance: As much resistance as possible |
5. Rowing, Stationary | 3 sets | 250 meters | 60s | Resistance: As much resistance as possible |
6A. Barbell Deadlift | 12 sets | 12 reps | 60s | |
6B. Pull-up | 12 sets | 12 reps | 60s | |
6C. Push-up | 12 sets | 12 reps | 60s | |
6D. Medicine Ball Slam | 12 sets | 12 reps | 60s | |
7A. Sit Up | 1 set | 60 reps | 60s | |
7B. V-up | 1 set | 60 reps | 60s | |
7C. Reverse Crunch | 1 set | 60 reps | 60s | |
8A. Sit Squats | 3 sets | 20 reps | 60s | |
8B. Bodyweight Jump Squat | 3 sets | 20 reps | 60s | |
9A. Goblet Squat![]() | 5 sets | 5 reps | 60s | |
9B. Front Squat (Clean Grip)![]() | 5 sets | 100 reps | 60s | |
9C. Dumbbell Step-Up![]() | 5 sets | 15 reps | 60s | |
9D. Deck Squat![]() | 5 sets | 15 reps | 60s | |
9E. Split Jump | 5 sets | 20 reps | 60s | |
10A. Barbell Bench Press | 3 sets | 60s | 60s | PM WorkoutTime between exercises: 30s |
10B. Rope Pull Up | 3 sets | 60 reps | 60s | PM WorkoutTime between exercises: 30s |
10C. Rope Pull Up | 3 sets | 60s | 60s | PM WorkoutTime between exercises: 30s |
10D. Arnold Press | 3 sets | 60s | 60s | PM WorkoutTime between exercises: 30s |
10E. Lever Barbell Upright Row (plate loaded) | 3 sets | 60s | 60s | PM WorkoutTime between exercises: 30s |
10F. Incline Push-up (on bar)![]() | 3 sets | 60s | 60s | PM WorkoutTime between exercises: 30s |
10G. Sit Up | 3 sets | 60s | 60s | PM WorkoutTime between exercises: 30s |
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