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Superman Workout: Henry Cavill Fat-Burning Routine

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

86 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

The Superman workout uses a fat-burning routine for getting ripped. Henry Cavill used it during the cutting phase of his transformation into Superman, in Man of Steel. The Superman workout uses heavy

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Equipment

Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Pull up bar, Rowing Machine, Treadmill

Average Exertion

60%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

86 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

The Superman workout uses a fat-burning routine for getting ripped. Henry Cavill used it during the cutting phase of his transformation into Superman, in Man of Steel. The Superman workout uses heavy

Show More

Equipment

Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Pull up bar, Rowing Machine, Treadmill

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

50%

Week 1


Monday Workout

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The Monday Superman workout is a strength workout. The core exercises (Back Squat, DB Press, Deadlift) in today’s workout push you to do as many reps as you can in 60 seconds. After that, rest for 90 seconds. Then, repeat the set 2 more times.

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set10 min60s
Warm up
2. Wall Squat2 sets5 reps30s
3. Sit Squats2 sets10 reps30s
4. Goblet Squat
Goblet Squat
2 sets5 reps60s
5. Barbell Squat3 sets60s90s
Maximum reps for 60 seconds @ 135lbs
6. Barbell Deadlift3 sets60s90s
Maximum reps for 60 seconds @ 135lbs
7. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets60s90s
Maximum reps for 60 seconds, 35lbs each DB
8A. Standing Dumbbell Biceps Curl3 sets12 - 15 reps60s
8B. Hammer Curls
Hammer Curls
3 sets12 - 15 reps60s
9. Jogging-Treadmill
Jogging-Treadmill
1 set10 min60s
Cool down

Tuesday Workout

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The Tuesday Superman workout is a recovery/endurance workout. Henry Cavill used these workouts to promote a fat burning metabolism. He used a low-carb diet to intensify his weight loss.

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set60 min60s
For Tuesday, do a 60 minute, easy pace (low-intensity) cardio workout.

Wednesday Workout

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For Wednesday, Henry Cavil uses an endurance training workout. It involves lifting, aerobic and bodyweight exercises.

ExerciseSetsRepsRestNotes
1. Wall Squat2 sets5 reps30s
2. Sit Squats2 sets10 reps30s
3. Goblet Squat
Goblet Squat
2 sets5 reps30s
4. Barbell Deadlift3 sets5 reps30s
55% 1RM
5. Barbell Deadlift3 sets5 reps30s
65% 1RM
6. Barbell Deadlift5 sets2 reps90s
75% 1RM
7. Rowing, Stationary8 sets20s10s
When you’re done with 4 sets of the rowing sprints, rest for 2-3 minutes. Then, finish with 4 more 20 secs on/ 10 secs off sprints.

Thursday Workout

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The Thursday workout is a power/endurance workout using a “Big” and “Little” routine. The 5 “55” workout is where you do 55 reps of 5 different exercises in a circuit format (meaning you do one set of each exercise in that circuit, then move right onto the next one). You end up doing 10-9-8-7-6-5-4-3-2-1 reps of each exercise total.

ExerciseSetsRepsRestNotes
1A. Sit Squats10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s
1B. Push-up10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s
1C. Bodyweight Walking Lunge10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s
1D. Sit Up10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s
1E. Kettlebell Swing
Kettlebell Swing
10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s
2A. Barbell Bench Press10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s
2B. Goblet Squat
Goblet Squat
10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s
2C. Pull-up10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s
2D. Box Jump (Multiple Response)10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s
2E. Barbell Deadlift10 sets10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps60s

Friday Workout

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The Friday Superman workout is a recovery/endurance workout. Henry Cavill used these workouts to promote a fat burning metabolism. He used a low-carb diet to intensify his weight loss.

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set60 min60s
For Tuesday, do a 60 minute, easy pace (low-intensity) cardio workout.

Saturday Workout

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The Saturday workout involves strength and endurance (HIIT) cardio. Start with the typical warm up of cardio/leg exercises, then work your way toward doing heavy deadlifts. Finish with a rowing challenge, where you do 6 intervals of 30 secs rowing/resting.

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set10 reps60s
Warm up
2. Wall Squat2 sets5 reps30s
3. Barbell Squat2 sets10 reps60s
4. Goblet Squat
Goblet Squat
2 sets5 reps60s
5. Barbell Deadlift1 set8 reps30s
Warm up
6. Barbell Deadlift3 sets2 reps60s
60-65% 1RM
7. Barbell Deadlift5 sets3 reps60s
75-80% 1RM
8. Rowing, Stationary6 sets30s30s
9. Jogging-Treadmill
Jogging-Treadmill
1 set10 min60s
Cool Down

Date Created: 12/17/19, 3:58 AM


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

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