Henry Cavill Workout: Transforming Superman Man of Steel
By Chris Davis
 | Advanced (3+ years) |
 | 102 minutes/day | 6 days/week |
 | Build Muscle, Tone Body, Gain Strength, Increase Stamina, Lose Weight |
 | 1 x Kettlebell, Barbell, Squat Rack, Box, Bodyweight, 2 x Dumbbell, Pull up bar, 45 Degree Leg Press Machine, Medicine Ball, Rowing Machine, Flat Bench, Incline Bench, Steps Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Total Body Workout and Upper Body Chest / Shoulder Workout
Scroll to topThe Gym Jones team, lead by trainer Mark Twight, supervised the Henry Cavill Workout for Superman. They had Henry Cavill go through a grueling 2.5 hour workout almost every day.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 10 rounds Rest 30s between rounds | ||||
| 1A.Kettlebell Hang Clean See Exercise Notes | 10 rounds | 2 reps | 0s | |
| 1B.Kettlebell Goblet Squat See Exercise Notes | 10 rounds | 5 reps | 30s | |
| 2.Single Kettlebell Squat Clean | 5 min | 2 reps | 30s | |
| 3.Barbell Front Squat See Exercise Notes | 1 set | 100 reps | 0s | |
| 4.Stepup | 3 sets | 15 reps | 60s | |
| 5.Deck Squat | 3 sets | 15 reps | 60s | |
Circuit #6 - 4 rounds Rest 120s between rounds | ||||
| 6A.Frog Hops | 4 rounds | 20 reps | 0s | |
| 6B.Bear Crawl | 4 rounds | 40 meters | 120s | |
| 7.Man Maker | 3 sets | 20 reps | 60s | |
| 8.Sit Up | 3 sets | 20 reps | 60s | |
Day 2 - Tuesday Upper Body and Back
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 1 set Rest 60s between rounds | ||||
| 1A.Dumbbell Push Press | 1 set | 20 reps | 0s | |
| 1B.Burpee Pull-Up | 1 set | 20 reps | 0s | |
| 1C.Dumbbell Push Press | 1 set | 10 reps | 0s | |
| 1D.Burpee Pull-Up | 1 set | 12 reps | 0s | |
| 1E.Pull-up | 1 set | 10 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Wall Ball See Exercise Notes | 3 rounds | 50 reps | 0s | |
| 2B.Medicine Ball Slam See Exercise Notes | 3 rounds | 50 reps | 60s | |
Day 3 - Wednesday Back and Biceps
Scroll to topStart the routine with:
- Row 5 minutes @ easy pace
- Row 5 minutes with each minute progressively harder pace
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 2 min Rest 60s between rounds | ||||
| 1A.Reverse Grip Bent-Over Barbell Rows | 2 min | 6 reps | 0s | |
| 1B.Barbell High Pull | 2 min | 6 reps | 0s | |
| 1C.Barbell Push Press - Behind the Neck | 2 min | 6 reps | 0s | |
| 1D.Barbell Upright Row | 2 min | 6 reps | 0s | |
| 1E.Barbell Front Squat to Push Press | 2 min | 6 reps | 0s | |
| 1F.Barbell Biceps Curl | 2 min | 6 reps | 60s | |
Day 4 - Thursday
Scroll to topThursday might be a good time to take a day off. Henry Cavill would take days off for recovery, especially when starting the Superman workout. At first, it’s important to focus on form. Mark Twight, the Superman workout trainer, says he wants his actors to do ‘active recovery.’
This means that if you’re gonna take a day off, you still have to do an hour of cardio. Run/walk/cardio machine, anything to promote ‘active recovery.’ Once Henry Cavill was into the zone, he started doing full, 2.5 hour workouts as part of his Thursday routine.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Push-up | 3 rounds | 25 reps | 0s | |
| 1B.Modified Side Plank with Hip Abduction | 3 rounds | 30 reps | 60s | |
| 2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes | 1 set | 20 reps | 60s | |
| 3.Alternate Standing Arnold Press | 4 sets | 12-2 reps | 60s | |
| 4.Barbell Front Squat to Push Press | 2 sets | 25 reps | 60s | |
| 5.Man Maker | 3 sets | 20 reps | 60s | |
| 6.Pull-up | 10 sets | 5 reps | 60s | |
| 7.Dead Hang See Exercise Notes | 1 set | 5 min | 60s | |
Day 5 - Friday Workout
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Rowing, Stationary | 1 set | 10 min | 60s | |
| 2.Alternating Dumbbell Bench Press | 6 sets | 10 reps | 60s | |
| 3.Standing Barbell Military Press (AKA Overhead Press) | 4 sets | 12 reps | 60s | |
Circuit #4 - 2-3 rounds Rest 60s between rounds | ||||
| 4A.Man Maker | 2-3 rounds | 45s | 0s | |
| 4B.Arnold Press | 2-3 rounds | 45s | 0s | |
| 4C.Barbell Front Squat to Push Press | 2-3 rounds | 45s | 0s | |
| 4D.Hammer Curls | 2-3 rounds | 45s | 120s | |
| 4E.Rowing, Stationary See Exercise Notes | 2-3 rounds | 60s | 60s | |
| 5.Rowing, Stationary See Exercise Notes | 3 sets | 250 meters | 60s | |
Day 6 - Cardio / Legs Workout
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Sit Squats | 3 sets | 20 reps | 60s | |
| 2.Bodyweight Jump Squat | 3 sets | 20 reps | 60s | |
Circuit #3 - 5 rounds Rest 120s between rounds | ||||
| 3A.Kettlebell Goblet Squat | 5 rounds | 5 reps | 0s | |
| 3B.Bodyweight Squat | 5 rounds | 100 reps | 0s | |
| 3C.Stepup | 5 rounds | 15 reps | 0s | |
| 3D.Deck Squat | 5 rounds | 5 reps | 0s | |
| 3E.Split Jump See Exercise Notes | 5 rounds | 20 reps | 0s | |
| 3F.Dumbbell Bear Crawl See Exercise Notes | 5 rounds | 50 meters | 120s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
| 4A.Burpee | 3 rounds | 20 reps | 0s | |
| 4B.Bear Crawl | 3 rounds | 30 meters | 60s | |
Date Created: 1/19/2020, UTC
Last Updated: 7/12/2021, UTC
Similar Workouts
See More Similar Workouts
More Workouts by Chris Davis
See More More Workouts by Chris Davis
More workouts like this
Men's Build Muscle, Men's Tone Body, Men's Gain Strength, Men's Increase Stamina,Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.