Last updated on November 8th, 2022 at 10:13 am
Today I’d like to introduce you to the Henry Cavill Superman Workout Routine.
I can’t promise to make you:
“Faster than a speeding bullet.”
“Stronger than a locomotive”
And unfortunately, there’s absolutely no chance of X-ray vision or the ability to fly with this Superman routine.
However, if you want to attempt the Henry Cavill workout, you will definitely pack on some serious muscle and strength, as well as burning huge amounts of body fat.
In fact, it’s easy to understand how British actor Henry Cavill has such a shredded physique, which was plain for all to see in smash hit movies like “Man of Steel” and “Batman vs Superman: Dawn of Justice”.
Henry Cavil Superman Workout Routine
Henry Cavill performed a wide variety of workouts in order to get himself ready for his role as Superman. These include, the major compound lifts, crossfit, bodyweight, and conditioning drills. On average, Henry trained for 2.5 hours a day for 5 days a week.
The Man Behind Superman
Henry was always in pretty good shape, but he needed 6 months of intensive training prior to his Man of Steel role.
Henry spent two months training on his own before making his way to Gym Jones in LA.
Gym Jones was founded in 2003 by world-class climber, Mark Twight.
You wouldn’t call Gym Jones a “regular gym”, as it’s not exactly a very cosy place.
Don’t expect to find any TVs, cardio machines, or even somewhere comfortable to sit down.
Oh no, once you’ve entered Gym Jones you’re here to work, and work hard. So, expect to put in some serious effort, and probably experience a great deal of pain.
Gym Jones is an invite-only gym for exclusive members.
I’m talking about athletes, military personnel, and the cast and stunt crew from the movie “300” also trained here.
Mark is known to push his trainees hard in order to get every ounce of blood, sweat and tears out of them.
Henry Cavill’s Superman Workout Split
The main aim for Henry during his 4 months training with Mark was to pack on as much muscle as possible, basically so he looked like Superman.
Henry was typically working out for 2.5 hours a day, 5 days a week.
What I really liked about Henry’s workout routine is that it was split up into various training protocols.
So, you could say it was an all-round workout that will not only help pack on size and strength, but also produce a fully functional body.
Additionally, there was a concentration on the big compound lifts, which you’d expect, but also certain exercises and equipment that you wouldn’t usually assume would be involved.
There was also a lot of conditioning work, which would help to give Henry that “shredded” look.
This also came in handy considering that Henry was consuming 5,000 calories a day some weeks (during his mass building phase, although he did drop down to 3,000-3,500 calories a day when he was trying to get lean for filming).
Henry’s workout routines utilized crossfit, tailpipe circuits, and the juggernaut method.
In truth, a lot of Henry’s work was done behind closed doors, so no matter what you read online, no-one will know the exact workouts, barring Henry, Mark, and anyone who happens to have access to Gym Jones.
With that said, the above methods are the ones that Henry himself has revealed on his website.
The Henry Cavill Crossfit Workout
The Crossfit workouts that Henry undertook were aimed at combining high-intensity movements, a comprehensive strength program, while also focusing on speed.
Basically, an all-round workout that will help to maximise the potential of each of these areas.
- Bench Press
The aim here is to use the “Big 3” and lift 10,000lbs as quickly as possible by only performing one rep at a time.
Henry could use any amount of weight on the bar, he could take as many rounds as he wanted, but he could only perform one rep of a particular exercise before moving onto the next one.
Henry’s goal was to lift 10,000lbs as quickly as possible.
So, looking at what I would consider a not too difficult lift for a man of Henry’s size (6ft 1in and approximately 200lbs):
- Bench Press – 225lbs
- Squat – 315lbs
- Deadlift – 400lbs
One rep of each exercise would be 940lbs, therefore 10 reps of each (30 reps in total) would accumulate 9,400.
Therefore, at a guess Henry would perform 10-11 rounds of this workout.
30-33 reps may not sound like a lot for a workout, but remember that these are the biggest exercises, which are most taxing on the body and central nervous system.
There’s no way that you will be steaming through these lifts one after the other without needing to incorporate short breaks, especially as you get further into the workout.
With that said, I would think that you should be done within 10-15 minutes.
- 8 x 50yd Sprints
Henry incorporated one minute’s rest between each sprint, so once again a fairly quick workout.
But for anyone who has trained sprints “properly” you’ll know that one minute’s rest probably isn’t anywhere enough to fully recover, plus sprinting is also very taxing on the central nervous system.
I actually credit sprinting with helping me achieve some of my best body composition goals, in terms of lean muscle.
However, sprinting isn’t for everyone, and I would recommend working your way up to all-out sprints over a period of weeks to see if it’s suited to you.
Henry would use 50lbs dumbbells to perform as many rounds as possible in 10 minutes of the following exercises:
- 7 Bent-Over Rows
- 7 Power Cleans
- 7 Push Presses
This is a fantastic circuit that involves a lot of strength and conditioning work in a short space of time.
You will also hit literally every muscle in the body.
- 20 Kettlebell Swings – 2 pood
- 60yd Sprints
You have 60 seconds to complete the two exercises, rest two minutes between rounds, and complete 5 rounds in total.
A pood is a unit of measurement for kettlebells that originates from Russia.
1 pood is approximately 16.38kg or 36.11lbs.
You will often see Crossfit workouts calling for 1 pood, 1.5 pood, or 2 pood.
In terms of actual kettlebell sizes the closest weights to these would be 16kg, 24kg, and 32kg respectively.
Once again a great conditioning workout that also taxes the central nervous system.
At a guess, even for someone who was extremely strong, fit and fast it would still take a minimum of 45 seconds to complete the 2 exercises.
However, the further you get into the workout, the more time this will typically take.
- 3 Back Squats (225lbs)
- 6 Pull Ups
- 9 Push Ups
Perform as many rounds as possible in 9 minutes.
The classic “Push, Pull, Legs” workout, which if attempted with minimal rest you may expect to achieve 10-15 rounds (of course depending on your strength and conditioning).
How Henry Cavill Got into Superman Shape
Henry Cavill’s Tailpipe Circuits Workout
The “Tailpipe” circuits are named as such because apparently, “They will leave you feeling as though you’ve been sucking on a tailpipe of a car once you’ve finished,” according to Mark Twight.
In the most simplest form, these are cardio challenges that are very similar in nature to workout finishers.
Basically, a quick and intense session at the end of your main workout, which is intended to get your heart-rate through the roof.
One of the main tailpipe circuits that Henry performed were alongside a training partner and consisted of:
- 250m Row
- Hold two 24kg dumbbells in the rack position, while you focus on your breathing
- Rest 45 seconds
- Continue to swap places with your partner until you have both performed 3 circuits in total (3 rows and 3 racks)
If you try this workout without a partner then hold the kettlebell rack position for the same amount of time that it takes you to row 250m.
Now you would think that simply holding a couple of kettlebells in the rack position wouldn’t be too difficult, but trust me when I say that following an all-out row the last thing you want to do is hold any weights at shoulder height.
This is simply one tailpipe circuit that Henry used as a finisher following his workouts.
How to Hold a Kettlebell in the Rack Position
The Juggernaut Method
Cavill also utilised the Juggernaut Method.
This is a training protocol developed by Chad Wesley Smith.
Chad is someone who is well-known for his freakish strength.
When he wasn’t setting national shot put records he turned his hand to powerlifting.
In fact, at one time Chad broke the American World Squat Record with 905lbs, although this has since been broken.
But, let’s face facts, anyone who can squat over 900lbs knows a thing or two about strength training.
The Juggernaut method is a combination of Jim Wendler’s famous 5/3/1 and simple block periodization.
Basically, you take the 4 biggest lifts, Bench Press, Squat, Deadlift, and Overhead Press, and work in four monthly “waves”.
Each monthly wave will be divided into three specific phases known as: accumulation, intensification, realization.
The four monthly waves will focus on sets of 10 reps, 8 reps, 5 reps, and 3 reps respectively.
This highly effective structure will help anyone to get bigger, stronger, faster, and more powerful.
Rather than me going through the ins-and-outs, you can check out the following in-depth explanation of the Juggernaut Method.
In its most basic form, the Juggernaut method involves using the four exercises over a 4-month period.
You will always be lifting a certain percentage on your one-rep max.
- Month one – 10 reps
- Month two – 8 reps
- Month three – 5 reps
- Month four – 3 reps
Henry’s Other Superman Workout Routines
Cavill often started his day with fasted cardio, typically a run first thing in the morning before he had consumed any food.
This is actually very interesting, and something I have specifically talked about before, namely whether you’d lose muscle by running in the morning.
Another method of training introduced by Mark Twight was 100s.
This is a training principle that I love to adhere to myself, and I can vouch that it does produce some great results.
One such workout that Henry undertook was 100 front squats with a weight equal to his own bodyweight.
There are no specific reps, sets, or rest periods, the aim is to simply complete 100 reps as quickly as possible.
I’ve actually performed the simple workout of 100-rep front squats many times before.
From personal experience I will say that it’s best to go nowhere near failure, especially at the beginning of the workout.
I know that I can typically perform 10+ reps of front squats with the bar loaded with my own bodyweight (probably 15 reps at a push), but I typically performed 5-6 reps at a time.
Take a few deep breaths and go again. I can tell you now that by the time you get to about 60-80 reps you will usually be performing sets of 1-2 reps, while breathing heavily and covered in sweat.
If you want to know what Henry was eating to fuel these various workouts then check out his Immortals Meal Plan.
I hope you enjoyed an insight into the Henry Cavill Superman workout routine.
As you can see it’s definitely not for the faint-hearted.
Henry’s aim was initially to pack on as much size as possible, and this is why a lot of his workouts were focused on the big lifts.
However, I really liked the introduction of the Crossfit and Tailpipe workouts, as this would contribute to strength, power, speed and conditioning.
Let’s not forget that on top of these various workout routines there would also be a lot of soft tissue and flexibility work.
I know that Henry also completed various bodyweight exercises, resistance band work, and he’s a huge fan of Brazilian jiu jitsu.
But, I guess Henry knew that becoming the Man of Steel was never going to be an easy ride.
Hi, I’m Partha, the founder of My Bodyweight Exercises. I’m someone who’s been passionate about exercise and nutrition for more years than I care to remember. I’ve studied, researched, and honed my skills for a number of decades now. So, I’ve created this website to hopefully share my knowledge with you. Whether your goal is to lose weight, burn fat, get fitter, or build muscle and strength, I’ve got you covered.