Superman Workout Week 3: Fat-Burning Routine

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 71 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 Week 3 increases the intensity from the first 2 weeks of his fat burning routine. The Superman actor uses this workout for Man of Steel and Batman vs. Superman: Dawn of Justice. Henry Cavill opts for this fat-burning routine right before shooting the shirtless scenes in his movies.

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Description


Day 1 - Monday Superman Workout: Strength

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The Superman Monday Workout for Week 3 is a strength workout, followed by HIIT training. The wall squats, air squats and goblet squats are all part of the leg warmup. The goal is to focus on technique, posture and to get the blood flowing to your legs.

Wall Squat demonstrationPlay Wall Squat demonstration
2 sets, 5 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Sit Squats demonstrationPlay Sit Squats demonstration
2 sets, 10 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
2 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
2 sets, 10 reps, (rest 15s)
10 for each leg
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 4 reps, (rest 120s)
@ 70% 1RM
Time between exercises: 60s
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 3 reps, (rest 120s)
@ 80% 1RM
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 2 reps, (rest 120s)
@ 90% 1RM
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3 sets, 8 reps, (rest 60s)
Use a heavy weight
Time between exercises: 60s
Show Alternative Exercises
One Arm Seated Arnold Press demonstrationPlay One Arm Seated Arnold Press demonstration
3 sets, 12 reps, (rest 60s)
12 reps for each side
Time between exercises: 60s
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
6 sets, 2 min, (rest 60s)
Time between exercises: 60s
Speed: -33
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Day 2 - Tuesday Superman Workout: Cardio

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The Tuesday Superman Workout for Week 3 is a recovery workout. Cavill uses his recovery days to do a 60-minute cardio workout. These type of workouts help the body increase it’s metabolism. Choose from one of the following:

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 60 min, (rest 60s)
Moderate pace
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday Superman Workout: Barbell Power

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For the Wednesday Superman Workout, Cavill uses a barbell to do power training. Do all 5 exercises without ever letting go of the barbell. Rest only after you’ve done 1 set of 5 of each exercise.

Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Clean and Press demonstrationPlay Barbell Clean and Press demonstration
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 20 reps, (rest 60s)
Light weight
Time between exercises: 60s
Show Alternative Exercises
Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
8 sets, 60s, (rest 60s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises

Day 4 - Thursday Superman Workout: Cardio

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The Tuesday Superman Workout for Week 3 is a recovery workout. Cavill uses his recovery days to do a 60-minute cardio workout. These type of workouts help the body increase it’s metabolism. Choose from one of the following:

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 60 min, (rest 60s)
Moderate pace
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday Superman Workout: Strength

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The Friday Superman Workout focuses on strength training. Cavill, and his trainer Mark Twight, wanted to showcase Cavill’s shoulders to give him that ‘superhero’ look. Twight says:

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 10 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine-assisted Pull-up (open-centered bar) demonstrationPlay Machine-assisted Pull-up (open-centered bar) demonstration
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
4. V-up
3 sets, 20-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Saturday Superman Workout: Power

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For the Saturday Superman Workout Week 3, Cavill uses power & endurance training. This training combines weightlifting, aerobic and compound movements. This not only helps burn fat, but also prepares Cavill for his action scenes in Man of Steel.

Front Leaning Rest demonstrationPlay Front Leaning Rest demonstration
3 sets, AMAPs, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 20 reps, (rest 30s)
10 each leg
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Clean and Press demonstrationPlay Barbell Clean and Press demonstration
3 sets, 5 reps, (rest 60s)
70% 1RM
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Man Maker demonstrationPlay Man Maker demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 12 reps, (rest 90s)
60% 1RM
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, 20 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/16/2019, UTC


Last Updated: 11/12/2021, UTC

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