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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
Good for
Build Muscle, Fat Loss, Tone Body
Equipment
1 x Dumbbell, 1 x Kettlebell, 2 x Dumbbell, Barbell, Bodyweight, Box, Flat Bench, Pull up bar, Rowing Machine, Squat Rack, Treadmill
Statistics
Average Cardio 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 demonstrationPlay Jogging-Treadmill demonstration
1 set, 10 min, (rest 60s)
Warm up
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Wall Squat demonstrationPlay Wall Squat demonstration
2 sets, 5 reps, (rest 30s)
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Sit Squats demonstrationPlay Sit Squats demonstration
2 sets, 10 reps, (rest 30s)
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Goblet Squat demonstrationPlay Goblet Squat demonstration
2 sets, 5 reps, (rest 60s)
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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 60s, (rest 90s)
Maximum reps for 60 seconds @ 135lbs
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
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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Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 12 - 15 reps, (rest 60s)
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Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 12 - 15 reps, (rest 60s)
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Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
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 demonstrationPlay Jogging-Treadmill demonstration
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.

Wall Squat demonstrationPlay Wall Squat demonstration
2 sets, 5 reps, (rest 30s)
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Sit Squats demonstrationPlay Sit Squats demonstration
2 sets, 10 reps, (rest 30s)
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Goblet Squat demonstrationPlay Goblet Squat demonstration
2 sets, 5 reps, (rest 30s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 5 reps, (rest 30s)
55% 1RM
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 5 reps, (rest 30s)
65% 1RM
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 2 reps, (rest 90s)
75% 1RM
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
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
Sit Squats demonstrationPlay Sit Squats demonstration
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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Push-up demonstrationPlay Push-up demonstration
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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Sit Up demonstrationPlay Sit Up demonstration
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
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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Goblet Squat demonstrationPlay Goblet Squat demonstration
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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Box Jump demonstrationPlay Box Jump demonstration
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
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 demonstrationPlay Jogging-Treadmill demonstration
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 demonstrationPlay Jogging-Treadmill demonstration
1 set, 10 reps, (rest 60s)
Warm up
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Wall Squat demonstrationPlay Wall Squat demonstration
2 sets, 5 reps, (rest 30s)
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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2 sets, 10 reps, (rest 60s)
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Goblet Squat demonstrationPlay Goblet Squat demonstration
2 sets, 5 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1 set, 8 reps, (rest 30s)
Warm up
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 2 reps, (rest 60s)
60-65% 1RM
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 3 reps, (rest 60s)
75-80% 1RM
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
6 sets, 30s, (rest 30s)
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Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 10 min, (rest 60s)
Cool Down
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Date Created: 12/16/2019, EST


Last Updated: 7/12/2021, EDT

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