Superman Workout: Henry Cavill Fat-Burning Routine

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 64 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

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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Description



Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set10 min60s
2.Wall Squat
2 sets5 reps30s
3.Sit Squats
2 sets10 reps30s
4.Goblet Squat
2 sets5 reps60s
5.Barbell Back Squat

See Exercise Notes

3 sets60s90s
6.Barbell Deadlift

See Exercise Notes

3 sets60s90s
7.Seated Dumbbell Shoulder Press

See Exercise Notes

3 sets60s90s

Circuit #8 - 3 rounds

Rest 60s between rounds

8A.Standing Dumbbell Biceps Curl
3 rounds12-15 reps0s
8B.Hammer Curls
3 rounds12-15 reps60s
9.Jogging-Treadmill

See Exercise Notes

1 set10 min60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set60 min60s
Google Sheet Workout Export

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

ExerciseSetsRepsRest
1.Wall Squat
2 sets5 reps30s
2.Sit Squats
2 sets10 reps30s
3.Goblet Squat
2 sets5 reps30s
4.Barbell Deadlift

See Exercise Notes

3 sets5 reps30s
5.Barbell Deadlift

See Exercise Notes

3 sets5 reps30s
6.Barbell Deadlift

See Exercise Notes

5 sets2 reps90s
7.Rowing, Stationary

See Exercise Notes

8 sets20s10s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest

Circuit #1 - 10 rounds

Rest 60s between rounds

1A.Sit Squats
10 rounds10 reps0s
1B.Push-up
10 rounds10 reps0s
1C.Bodyweight Walking Lunge
10 rounds10 reps0s
1D.Sit Up
10 rounds10 reps0s
1E.Kettlebell Swing
10 rounds10 reps60s

Circuit #2 - 10 rounds

Rest 60s between rounds

2A.Barbell Bench Press
10 rounds10 reps0s
2B.Goblet Squat
10 rounds10 reps0s
2C.Pull-up
10 rounds10 reps0s
2D.Box Jump
10 rounds10 reps0s
2E.Barbell Deadlift
10 rounds10 reps60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set60 min60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set10 reps60s
2.Wall Squat
2 sets5 reps30s
3.Barbell Back Squat
2 sets10 reps60s
4.Goblet Squat
2 sets5 reps60s
5.Barbell Deadlift

See Exercise Notes

1 set8 reps30s
6.Barbell Deadlift

See Exercise Notes

3 sets2 reps60s
7.Barbell Deadlift

See Exercise Notes

5 sets3 reps60s
8.Rowing, Stationary
6 sets30s30s
9.Jogging-Treadmill

See Exercise Notes

1 set10 min60s

Date Created: 12/17/2019, UTC


Last Updated: 10/1/2021, UTC





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