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Henry Cavill Workout: Transforming Superman Man of Steel

By Chris Davis

Experience
Advanced (3+ years)
Time
66 minutes/day | 6 days/week
Good for
Build Muscle, Gain Strength, Increase Stamina, Lose Weight, Tone Body
Equipment
Barbell, Bodyweight, Box, Dumbbell, Medicine Ball, Pull up bar, Rowing Machine,
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
Description
Source: www.popworkouts.com


The Henry Cavill Workout transformed him into Superman in Man of Steel. The Superman workout focuses on olympic lifts, functional training, and metabolic body movements. The Henry Cavill Workout was designed by Mark Twight, the trainer famous for the 300 workout.

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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 demonstrationPlay Kettlebell Hang Clean demonstration
1A. Kettlebell Hang Clean
10 sets, 2 reps, (rest 30s)
70% body weight
Show Alternative Exercises
Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
1B. Kettlebell Goblet Squat
10 sets, 5 reps, (rest 30s)
70% body weight
Show Alternative Exercises
Kettlebell Squat Clean demonstrationPlay Kettlebell Squat Clean demonstration
2. Kettlebell Squat Clean
5 min, 2 reps, (rest 30s)
Show Alternative Exercises
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
3. Front Squat (Clean Grip)
1 set, 100 reps, (rest 0s)
Break into reps of 25 if needed be
Show Alternative Exercises
Stepup demonstrationPlay Stepup demonstration
4. Stepup
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Deck Squat demonstrationPlay Deck Squat demonstration
5. Deck Squat
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Frog Hopsâ–¶
6A. Frog Hops
4 sets, 20 reps, (rest 120s)
Show Alternative Exercises
Bear Crawlâ–¶
6B. Bear Crawl
4 sets, 40 meters, (rest 120s)
Show Alternative Exercises
Man Maker demonstrationPlay Man Maker demonstration
7. Man Maker
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
8. Sit Up
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday Upper Body and Back

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Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
1A. Dumbbell Push Press
1 set, 20 reps, (rest 60s)
Show Alternative Exercises
Burpee Pull-Up demonstrationPlay Burpee Pull-Up demonstration
1B. Burpee Pull-Up
1 set, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
1C. Dumbbell Push Press
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Burpee Pull-Up demonstrationPlay Burpee Pull-Up demonstration
1D. Burpee Pull-Up
1 set, 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1E. Pull-up
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wall Ball demonstrationPlay Wall Ball demonstration
2A. Wall Ball
3 sets, 50 reps, (rest 60s)
Medicine ball that challenges you
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Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
2B. Medicine Ball Slam
3 sets, 50 reps, (rest 60s)
Medicine ball that challenges you
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 Rows demonstrationPlay Reverse Grip Bent-Over Rows demonstration
1A. Reverse Grip Bent-Over Rows
2 min, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell High Pull demonstrationPlay Barbell High Pull demonstration
1B. Barbell High Pull
2 min, 6 reps, (rest 60s)
Show Alternative Exercises
Push Press - Behind the Neck demonstrationPlay Push Press - Behind the Neck demonstration
1C. Push Press - Behind the Neck
2 min, 6 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Rowâ–¶
1D. Upright Barbell Row
2 min, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Front Squat to Push Press demonstrationPlay Barbell Front Squat to Push Press demonstration
1E. Barbell Front Squat to Push Press
2 min, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
1F. Barbell Biceps Curl
2 min, 6 reps, (rest 60s)
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 demonstrationPlay Push-up demonstration
1A. Push-up
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Modified Side Plank with Hip Abduction demonstrationPlay Modified Side Plank with Hip Abduction demonstration
1B. Modified Side Plank with Hip Abduction
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)â–¶
2. Standing Barbell Military Press (AKA Overhead Press)
1 set, 20 reps, (rest 60s)
40% Bodyweight
Show Alternative Exercises
Alternate Standing Arnold Press demonstrationPlay Alternate Standing Arnold Press demonstration
3. Alternate Standing Arnold Press
4 sets, 12 - 2 reps, (rest 60s)
Show Alternative Exercises
Barbell Front Squat to Push Press demonstrationPlay Barbell Front Squat to Push Press demonstration
4. Barbell Front Squat to Push Press
2 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Man Maker demonstrationPlay Man Maker demonstration
5. Man Maker
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
6. Pull-up
10 sets, 1, 2, 3, 4, 5, 5, 4, 3, 2, 1 reps, (rest 60s)
Show Alternative Exercises
Dead Hang demonstrationPlay Dead Hang demonstration
7. Dead Hang
1 set, 5 min, (rest 60s)
Rest when needed
Show Alternative Exercises

Friday Workout

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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1. Rowing, Stationary
1 set, 10 min, (rest 60s)
Show Alternative Exercises
Alternating Dumbbell Bench Press demonstrationPlay Alternating Dumbbell Bench Press demonstration
2. Alternating Dumbbell Bench Press
6 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)â–¶
3. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Man Maker demonstrationPlay Man Maker demonstration
4A. Man Maker
2 - 3 sets, 45s, (rest 60s)
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4B. Arnold Press
2 - 3 sets, 45s, (rest 60s)
Show Alternative Exercises
Barbell Front Squat to Push Press demonstrationPlay Barbell Front Squat to Push Press demonstration
4C. Barbell Front Squat to Push Press
2 - 3 sets, 45s, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
4D. Hammer Curls
2 - 3 sets, 45s, (rest 60s)
Time between exercises: 120s
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
4E. Rowing, Stationary
2 - 3 sets, 60s, (rest 60s)
Heavy resistance.
Resistance: As much resistance as possible
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
5. Rowing, Stationary
3 sets, 250 meters, (rest 60s)
Resistance: As much resistance as possible
Show Alternative Exercises

Cardio / Legs Workout

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Sit Squats demonstrationPlay Sit Squats demonstration
1. Sit Squats
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2. Bodyweight Jump Squat
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
3A. Kettlebell Goblet Squat
5 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3B. Bodyweight Squat
5 sets, 100 reps, (rest 120s)
Show Alternative Exercises
Stepup demonstrationPlay Stepup demonstration
3C. Stepup
5 sets, 15 reps, (rest 120s)
Show Alternative Exercises
Deck Squat demonstrationPlay Deck Squat demonstration
3D. Deck Squat
5 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
3E. Split Jump
5 sets, 20 reps, (rest 120s)
10 each side
Show Alternative Exercises
Dumbbell Bear Crawl demonstrationPlay Dumbbell Bear Crawl demonstration
3F. Dumbbell Bear Crawl
5 sets, 50 meters, (rest 120s)
Weighted
Show Alternative Exercises
Circuit
Burpee demonstrationPlay Burpee demonstration
4A. Burpee
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bear Crawlâ–¶
4B. Bear Crawl
3 sets, 30 meters, (rest 60s)
Show Alternative Exercises

Date Created: 1/19/2020, UTC


Last Updated: 6/2/2021, UTC

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