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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
10 sets, 2 reps, (rest 30s)
70% body weight
Show Alternative Exercises
Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
10 sets, 5 reps, (rest 30s)
70% body weight
Show Alternative Exercises
Kettlebell Squat Clean demonstrationPlay Kettlebell Squat Clean demonstration
5 min, 2 reps, (rest 30s)
Show Alternative Exercises
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
1 set, 100 reps, (rest 0s)
Break into reps of 25 if needed be
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Stepup demonstrationPlay Stepup demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Deck Squat demonstrationPlay Deck Squat demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Frog Hops
4 sets, 20 reps, (rest 120s)
Show Alternative Exercises
Bear Crawl
4 sets, 40 meters, (rest 120s)
Show Alternative Exercises
Man Maker demonstrationPlay Man Maker demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
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
1 set, 20 reps, (rest 60s)
Show Alternative Exercises
Burpee Pull-Up demonstrationPlay Burpee Pull-Up demonstration
1 set, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Burpee Pull-Up demonstrationPlay Burpee Pull-Up demonstration
1 set, 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wall Ball demonstrationPlay Wall Ball demonstration
3 sets, 50 reps, (rest 60s)
Medicine ball that challenges you
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Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
3 sets, 50 reps, (rest 60s)
Medicine ball that challenges you
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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
2 min, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell High Pull demonstrationPlay Barbell High Pull demonstration
2 min, 6 reps, (rest 60s)
Show Alternative Exercises
Push Press - Behind the Neck demonstrationPlay Push Press - Behind the Neck demonstration
2 min, 6 reps, (rest 60s)
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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
2 min, 6 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2 min, 6 reps, (rest 60s)
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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
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Modified Side Plank with Hip Abduction demonstrationPlay Modified Side Plank with Hip Abduction demonstration
3 sets, 30 reps, (rest 60s)
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Standing Barbell Military Press (AKA Overhead Press)
1 set, 20 reps, (rest 60s)
40% Bodyweight
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Alternate Standing Arnold Press demonstrationPlay Alternate Standing Arnold Press demonstration
4 sets, 12 - 2 reps, (rest 60s)
Show Alternative Exercises
Barbell Front Squat to Push Press demonstrationPlay Barbell Front Squat to Push Press demonstration
2 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Man Maker demonstrationPlay Man Maker demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
10 sets, 1, 2, 3, 4, 5, 5, 4, 3, 2, 1 reps, (rest 60s)
Show Alternative Exercises
Dead Hang demonstrationPlay Dead Hang demonstration
1 set, 5 min, (rest 60s)
Rest when needed
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Friday Workout

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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 10 min, (rest 60s)
Show Alternative Exercises
Alternating Dumbbell Bench Press demonstrationPlay Alternating Dumbbell Bench Press demonstration
6 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
Man Maker demonstrationPlay Man Maker demonstration
2 - 3 sets, 45s, (rest 60s)
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
2 - 3 sets, 45s, (rest 60s)
Show Alternative Exercises
Barbell Front Squat to Push Press demonstrationPlay Barbell Front Squat to Push Press demonstration
2 - 3 sets, 45s, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
2 - 3 sets, 45s, (rest 60s)
Time between exercises: 120s
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
2 - 3 sets, 60s, (rest 60s)
Heavy resistance.
Resistance: As much resistance as possible
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
3 sets, 250 meters, (rest 60s)
Resistance: As much resistance as possible
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Cardio / Legs Workout

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Sit Squats demonstrationPlay Sit Squats demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
5 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
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
5 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
5 sets, 20 reps, (rest 120s)
10 each side
Show Alternative Exercises
Dumbbell Bear Crawl demonstrationPlay Dumbbell Bear Crawl demonstration
5 sets, 50 meters, (rest 120s)
Weighted
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Circuit
Burpee demonstrationPlay Burpee demonstration
4A. Burpee
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
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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