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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

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Equipment

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

Average Exertion

70%

Average Cardio Intensity

50%

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

Show More

Equipment

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

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

50%

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.

ExerciseSetsRepsRestNotes
1A. Kettlebell Hang Clean
Kettlebell Hang Clean
30s2 reps0s
1B. Kettlebell Goblet Squat
Kettlebell Goblet Squat
30s5 reps0s
5 minutes
2. Kettlebell Squat Clean
Kettlebell Squat Clean
30s2 reps0s
5 minutes
3. Front Squat (Clean Grip)
Front Squat (Clean Grip)
1 set100 reps60s
Break into reps of 25 if needed be
4. Stepup3 sets15 reps0s
5. Deck Squat
Deck Squat
3 sets15 reps0s
6A. Frog Hops
Frog Hops
4 sets20 reps120s
6B. Bear Crawl
Bear Crawl
4 sets40 meters120s
7. Man Maker3 sets20 reps60s
8. Sit Up3 sets20 reps60s

Tuesday Upper Body and Back

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ExerciseSetsRepsRestNotes
1A. Dumbbell Push Press
Dumbbell Push Press
1 set20 reps60s
AM Workout
1B. Burpee Pull-Up1 set20 reps60s
1C. Dumbbell Push Press
Dumbbell Push Press
1 set10 reps60s
1D. Burpee Pull-Up1 set12 reps60s
1E. Pull-up1 set10 reps60s
2A. Wall Ball3 sets50 reps60s
2B. Medicine Ball Slam3 sets50 reps60s
3. Wall Squat3 sets5 reps60s
PM Workout
4. Sit Squats1 set100 reps60s
Break down into sets of 25 if needed
5. Goblet Squat
Goblet Squat
3 sets5 reps60s
6. Sandbag Walking Lunge3 sets20 meters60s
7. Split Jump3 sets20 reps60s
8. Barbell Squat1 set2 reps60s
80% 1RM
9. Broad Jump5 sets2 reps60s
Tempo: 1/0/X/0
10A. Box Jump (Multiple Response)4 sets30s60s
10B. Stepup4 sets60s60s
11A. Bodyweight Jump Squat1 set30s60s
11B. Quick Step Ups1 set60s60s
12. Kettlebell Swing
Kettlebell Swing
1 setAMAP reps60s
13. Farmer's Walk
Farmer's Walk
5 sets30s180s
60-65% Bodyweight

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


ExerciseSetsRepsRestNotes
1A. Reverse Grip Bent-Over Rows2 min6 reps60s
AM Workout
1B. Barbell High Pull2 min6 reps60s
1C. Push Press - Behind the Neck2 min6 reps60s
1D. Upright Barbell Row
Upright Barbell Row
2 min6 reps60s
1E. Barbell Front Squat to Push Press2 min6 reps60s
1F. Barbell Biceps Curl
Barbell Biceps Curl
2 min6 reps60s
2. Barbell Deadlift4 sets4 reps60s
PM Workout-65% 1RM
3. Barbell Deadlift2 sets2 reps60s
75% 1RM
4. Barbell Deadlift1 set8 reps60s
65% 1RM
5. Reverse Kettlebell Lunge1 set8 reps60s
4 each side, HEAVY
6. Kettlebell Swing
Kettlebell Swing
1 set10 reps60s
Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights)
7. Goblet Squat
Goblet Squat
1 set10 reps60s
Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 52lb/24kg, 70lb/32kg weights)
8. Barbell Squat1 set50 reps60s
50% Bodyweight
9. Double Kettlebell Push Press
Double Kettlebell Push Press
1 set10 reps60s
Ladder (10x each @ 2 sets 25lb/12kg, 2 sets 35lb/16kg, 2 sets 45lb/20kg, 2 sets 50lb/24kg)
10. Wall Ball3 sets50 reps60s
20 lb
11. Medicine Ball Slam3 sets50 reps60s
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.

ExerciseSetsRepsRestNotes
1A. Push-up3 sets25 reps60s
AM Workout
1B. Modified Side Plank with Hip Abduction3 sets30 reps60s
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
1 set20 reps60s
40% Bodyweight
3. Alternate Standing Arnold Press4 sets12 - 2 reps60s
4. Barbell Front Squat to Push Press2 sets25 reps60s
5. Man Maker3 sets20 reps60s
6. Pull-up5 sets5, 4, 3, 2, 1 reps60s
7. Dead Hang
Dead Hang
1 set5 min60s
Rest when needed
8. Wall Squat3 sets5 reps60s
PM Workout
9. Bodyweight Squat1 set100 reps60s
10. Goblet Squat
Goblet Squat
3 sets5 reps60s
11. Walking Dumbbell Lunge3 sets20 meters60s
12. Split Jump3 sets20 reps60s
13. Barbell Squat1 set2 reps60s
80% 1RM
14. Broad Jump5 sets2 reps60s
Tempo: 1/0/X/0
15A. Box Jump (Multiple Response)4 sets30s60s
15B. Stepup4 sets60s60s
16A. Bodyweight Jump Squat4 sets30s60s
16B. Quick Step Ups4 sets60s60s
17. Kettlebell Swing
Kettlebell Swing
1 setAMAP reps60s
50lb kettlebell
18. Farmer's Walk
Farmer's Walk
5 sets30s60s
60-65% Bodyweight

Friday Workout

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ExerciseSetsRepsRestNotes
1. Rowing, Stationary1 set10 min60s
2. Alternating Dumbbell Bench Press6 sets10 reps60s
3. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets12 reps60s
4A. Man Maker2 - 3 sets45s60s
4B. Arnold Press2 - 3 sets45s60s
4C. Barbell Front Squat to Push Press2 - 3 sets45s60s
4D. Hammer Curls
Hammer Curls
2 - 3 sets45s60s
Time between exercises: 120s
4E. Rowing, Stationary2 - 3 sets60s60s
Resistance: As much resistance as possible
5. Rowing, Stationary3 sets250 meters60s
Resistance: As much resistance as possible
6A. Barbell Deadlift12 sets12 reps60s
6B. Pull-up12 sets12 reps60s
6C. Push-up12 sets12 reps60s
6D. Medicine Ball Slam12 sets12 reps60s
7A. Sit Up1 set60 reps60s
7B. V-up1 set60 reps60s
7C. Reverse Crunch1 set60 reps60s
8A. Sit Squats3 sets20 reps60s
8B. Bodyweight Jump Squat3 sets20 reps60s
9A. Goblet Squat
Goblet Squat
5 sets5 reps60s
9B. Front Squat (Clean Grip)
Front Squat (Clean Grip)
5 sets100 reps60s
9C. Dumbbell Step-Up
Dumbbell Step-Up
5 sets15 reps60s
9D. Deck Squat
Deck Squat
5 sets15 reps60s
9E. Split Jump5 sets20 reps60s
10A. Barbell Bench Press3 sets60s60s
PM WorkoutTime between exercises: 30s
10B. Rope Pull Up3 sets60 reps60s
PM WorkoutTime between exercises: 30s
10C. Rope Pull Up3 sets60s60s
PM WorkoutTime between exercises: 30s
10D. Arnold Press3 sets60s60s
PM WorkoutTime between exercises: 30s
10E. Lever Barbell Upright Row (plate loaded)3 sets60s60s
PM WorkoutTime between exercises: 30s
10F. Incline Push-up (on bar)
Incline Push-up (on bar)
3 sets60s60s
PM WorkoutTime between exercises: 30s
10G. Sit Up3 sets60s60s
PM WorkoutTime between exercises: 30s

Date Created: 1/19/20, 7:14 AM


Last Updated: 9/12/20, 9:38 PM

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