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Superman Workout: Henry Cavill Fat-Burning Routine

By Chris Davis

Experience
Intermediate (2-3 years)
Time
86 minutes/day | 6 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Tone Body
Equipment
Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Pull up bar, Rowing Machine, Treadmill
Statistics
Average Carido Intensity
50%
Average Exertion
60%
Description
Source: www.popworkouts.com

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 lifting, HIIT cardio and intense training circuits to get the job done.

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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.

Jogging-Treadmill
1 set, 10 min, (rest 60s)
Warm up
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2 sets, 10 reps, (rest 30s)
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3 sets, 60s, (rest 90s)
Maximum reps for 60 seconds @ 135lbs
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Seated Dumbbell Shoulder Press
3 sets, 60s, (rest 90s)
Maximum reps for 60 seconds, 35lbs each DB
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3 sets, 12 - 15 reps, (rest 60s)
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Jogging-Treadmill
1 set, 10 min, (rest 60s)
Cool down
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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.

Jogging-Treadmill
1 set, 60 min, (rest 60s)
For Tuesday, do a 60 minute, easy pace (low-intensity) cardio workout.
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Wednesday Workout

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

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2 sets, 10 reps, (rest 30s)
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8 sets, 20s, (rest 10s)
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.
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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.

Circuit
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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1D. Sit Up
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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Kettlebell Swing
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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Circuit
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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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.

Jogging-Treadmill
1 set, 60 min, (rest 60s)
For Tuesday, do a 60 minute, easy pace (low-intensity) cardio workout.
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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.

Jogging-Treadmill
1 set, 10 reps, (rest 60s)
Warm up
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Jogging-Treadmill
1 set, 10 min, (rest 60s)
Cool Down
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Date Created: 12/17/2019, UTC


Last Updated: 4/18/2021, UTC

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