Henry Cavill Workout: Transforming Superman Man of Steel

By Chris Davis

Experience

Advanced (3+ years)

Days per week

6 days

Time

148 minutes

Genders

Male

Goals

Build Muscle (Male)

Gain Strength (Male)

Increase Stamina (Male)

Tone Body (Male)

Description

TheHenry Cavill Workout transformed him into Superman in Man of Steel. The Superman workout focuses on olympic lifts, functional training, and metabolic body movements. TheHenry Cavill Wor

Source

www.popworkouts.com

Equipment

Barbell, Bench, Bodyweight, Box, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar, Rowing Machine, Treadmill

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

148 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)

Gain Strength (Male)

Increase Stamina (Male)

Tone Body (Male)

Description

TheHenry Cavill Workout transformed him into Superman in Man of Steel. The Superman workout focuses on olympic lifts, functional training, and metabolic body movements. TheHenry Cavill Wor

Equipment

Barbell, Bench, Bodyweight, Box, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar, Rowing Machine, Treadmill

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

Day 1: Total Body Workout

Day 2: Monday Chest and Shoulders

Day 3: Tuesday Upper Body and Back

Day 4: Wednesday Back and Biceps

Day 5: Thursday

Day 6: Friday Workout

Day 7: Rest

Week 1

Total Body 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.

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 HƯỚNG DẪN TẬP BOX STEP - UP BEAT - NAM by Up Beat	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 How to do a Man maker by Atomic Athlete	3 sets	20 reps	60s
8. Sit Up SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	20 reps	60s

Monday Chest and Shoulders

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Exercise	Sets	Reps	Rest	Notes
1. Jogging-Treadmill ▶	1 set	10 min	60s
2. Rowing, Stationary getting the cardio in, rowing machine by Nick Haywood	1 set	10 min	60s	Easy pace
3. Alternating Dumbbell Bench Press Alternating Dumbbell Bench Press by Lance Goyke	6 sets	10 reps	60s
4. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	12 reps	60s
5. Alternate Seated Arnold Press Alternate Seated Dumbbell Arnold Press by fitlopedia	4 sets	12 reps	60s
6. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	2 sets	25 reps	60s
7. Hammer Curls ▶	4 sets	12 reps	60s
8A. Plank to Push Up Plank Push Ups by Raghav Pande's XCell Fitness	2 sets	45s	60s
8B. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	2 sets	45s	60s
8C. Kettlebell Swing ▶	2 sets	45s	60s
8D. Dead Hang ▶	2 sets	45s	60s
8E. Medicine Ball Slam Medicine Ball Slam by Lance Goyke	2 sets	45s	60s
8F. Wall Sit Wall Sit by Avid Fitness	2 sets	45s	60s

Tuesday Upper Body and Back

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Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Push Press ▶	1 set	20 reps	60s	AM Workout
1B. Burpee Pull-Up Burpee pull up by TRAINING HUB	1 set	20 reps	60s
1C. Dumbbell Push Press ▶	1 set	10 reps	60s
1D. Burpee Pull-Up Burpee pull up by TRAINING HUB	1 set	12 reps	60s
1E. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	1 set	10 reps	60s
2A. Wall Ball CrossFit Open Wall Ball Tips \| CrossFit Invictus by CrossFit Invictus	3 sets	50 reps	60s
2B. Medicine Ball Slam Medicine Ball Slam by Lance Goyke	3 sets	50 reps	60s
3. Wall Squat Wall Squat and Wall Squat with Ball by Aurora Prime Physiotherapy	3 sets	5 reps	60s	PM Workout
4. Sit Squats Sit Squats by HealthAnarchy	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 Sandbag Walking Lunge by Dingo Sandbags	3 sets	20 meters	60s
7. Split Jump split jump squats by FNH SYSTEMS	3 sets	20 reps	60s
8. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	1 set	2 reps	60s	80% 1RM
9. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	5 sets	2 reps	60s	Tempo: 1/0/X/0
10A. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	4 sets	30s	60s
10B. Stepup HƯỚNG DẪN TẬP BOX STEP - UP BEAT - NAM by Up Beat	4 sets	60s	60s
11A. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	1 set	30s	60s
11B. Quick Step Ups Quick step ups by Drew Duggan Online Personal Training	1 set	60s	60s
12. Kettlebell Swing ▶	1 set	AMAP reps	60s
13. Farmer's Walk ▶	5 sets	30s	180s	60-65% Bodyweight

Wednesday Back and Biceps

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Start the routine with:

Row 5 minutes @ easy pace
Row 5 minutes with each minute progressively harder pace

Exercise	Sets	Reps	Rest	Notes
1A. Reverse Grip Bent-Over Rows سحب بار قبضة عكسية - سحب بار اولمبي قبضة عكسية - Reverse Grip Bent-Over Rows by Arabian Bodybuilding	2 min	6 reps	60s	AM Workout
1B. Barbell High Pull Barbell High Pull by Gonzaga Strength and Conditioning	2 min	6 reps	60s
1C. Push Press - Behind the Neck Push Press Behind the Neck - Olympic Weightlifting Exercise Library - Catalyst Athletics by Catalyst Athletics	2 min	6 reps	60s
1D. Upright Barbell Row ▶	2 min	6 reps	60s
1E. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	2 min	6 reps	60s
1F. Barbell Biceps Curl ▶	2 min	6 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	4 reps	60s	PM Workout-65% 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	2 reps	60s	75% 1RM
4. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	1 set	8 reps	60s	65% 1RM
5. Reverse Kettlebell Lunge Kettlebell Reverse Lunge: The Compete Exercise Tutorial by Greg Brookes	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 Barbell Squat - Step by Step Instructional Video by Best Barbells	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 CrossFit Open Wall Ball Tips \| CrossFit Invictus by CrossFit Invictus	3 sets	50 reps	60s	20 lb
11. Medicine Ball Slam Medicine Ball Slam by Lance Goyke	3 sets	50 reps	60s	25 lb

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.

Exercise	Sets	Reps	Rest	Notes
1A. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	25 reps	60s	AM Workout
1B. Modified Side Plank with Hip Abduction How to Do a Modified Side Plank by National Academy of Sports Medicine (NASM)	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 Alternating Arnold Press by Eastern University Eagles	4 sets	12 - 2 reps	60s
4. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	2 sets	25 reps	60s
5. Man Maker How to do a Man maker by Atomic Athlete	3 sets	20 reps	60s
6. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	5 sets	5, 4, 3, 2, 1 reps	60s
7. Dead Hang ▶	1 set	5 min	60s	Rest when needed
8. Wall Squat Wall Squat and Wall Squat with Ball by Aurora Prime Physiotherapy	3 sets	5 reps	60s	PM Workout
9. Bodyweight Squat Squat Bodyweight by David Kimmerle	1 set	100 reps	60s
10. Goblet Squat ▶	3 sets	5 reps	60s
11. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	20 meters	60s
12. Split Jump split jump squats by FNH SYSTEMS	3 sets	20 reps	60s
13. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	1 set	2 reps	60s	80% 1RM
14. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	5 sets	2 reps	60s	Tempo: 1/0/X/0
15A. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	4 sets	30s	60s
15B. Stepup HƯỚNG DẪN TẬP BOX STEP - UP BEAT - NAM by Up Beat	4 sets	60s	60s
16A. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	30s	60s
16B. Quick Step Ups Quick step ups by Drew Duggan Online Personal Training	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

Friday Workout

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Exercise	Sets	Reps	Rest	Notes
1. Rowing, Stationary getting the cardio in, rowing machine by Nick Haywood	1 set	10 min	60s
2. Alternating Dumbbell Bench Press Alternating Dumbbell Bench Press by Lance Goyke	6 sets	10 reps	60s
3. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	12 reps	60s
4A. Man Maker How to do a Man maker by Atomic Athlete	2 - 3 sets	45s	60s
4B. Arnold Press Shoulder Exercises - Arnold Press by Fitnessyard	2 - 3 sets	45s	60s
4C. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	2 - 3 sets	45s	60s
4D. Hammer Curls ▶	2 - 3 sets	45s	60s	Time between exercises: 120s
4E. Rowing, Stationary getting the cardio in, rowing machine by Nick Haywood	2 - 3 sets	60s	60s	Resistance: As much resistance as possible
5. Rowing, Stationary getting the cardio in, rowing machine by Nick Haywood	3 sets	250 meters	60s	Resistance: As much resistance as possible
6A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	12 sets	12 reps	60s
6B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	12 sets	12 reps	60s
6C. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	12 sets	12 reps	60s
6D. Medicine Ball Slam Medicine Ball Slam by Lance Goyke	12 sets	12 reps	60s
7A. Sit Up SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	1 set	60 reps	60s
7B. V-up V Up Abs Exercise by David Kimmerle	1 set	60 reps	60s
7C. Reverse Crunch Body Weight Reverse Crunch by ChadMollickDotCom	1 set	60 reps	60s
8A. Sit Squats Sit Squats by HealthAnarchy	3 sets	20 reps	60s
8B. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	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 split jump squats by FNH SYSTEMS	5 sets	20 reps	60s
10A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	60s	60s	PM WorkoutTime between exercises: 30s
10B. Rope Pull Up 20kg rope pull up strength training by jfitness	3 sets	60 reps	60s	PM WorkoutTime between exercises: 30s
10C. Rope Pull Up 20kg rope pull up strength training by jfitness	3 sets	60s	60s	PM WorkoutTime between exercises: 30s
10D. Arnold Press Shoulder Exercises - Arnold Press by Fitnessyard	3 sets	60s	60s	PM WorkoutTime between exercises: 30s
10E. Lever Barbell Upright Row (plate loaded) M1-89 - Lever Upright Row by TYTAX	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 SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	60s	60s	PM WorkoutTime between exercises: 30s