Henry Cavill Superman Workout Routine – Transform Yourself into a “Man of Steel”

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 Cavill and Mark Twight

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

Henry Cavill in 'Man of Steel'

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
  • Squat
  • Deadlift

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.


Rest Day


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).


Rest Day

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

Chad Wesley Smith

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.

Final Thoughts

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.

6 thoughts on “Henry Cavill Superman Workout Routine – Transform Yourself into a “Man of Steel””

  1. I am continually amazed at the potential we have as humans.
    It is incredible how much we can continue to develop ourselves, body, and mind, to achieve seemingly super-human outcomes.

    Henry’s journey, within such a short period of time, is inspirational and serves to show everyone who is sitting on their couch saying I can’t do that (about anything) that we can in fact achieve so much more than we currently are…… if we will just change our mindset and begin doing what it takes!

    As the first video mentions, to achieve ‘outer’ strength, we first have to develop inner strength.
    “Genuine accomplishment looks and feels different. It cannot be faked by doing physically difficult things, by changing his body of his own free will, Henry changed his attitude and his bearing. He walked huge, he looked huge. His attitude broadcast his physical capability.”

    It’s the same for all of us, our attitude and our physique are intimately related and are on display for the world to see.
    I wonder how many of us actually consider this and use it as a tool to inspire us to become better people, mentally, physically, emotionally, and spiritually?

    In the last video, Anthony tells us that the thought used to be “Train the mind and the body will follow, but that scientific research has shown that if we train the body, the mind will follow.”

    I believe that both methods are equally valid, as we can never really look at ourselves as ‘separate parts.’ Our body, mind, emotions, and spirit are intimately connected and together make up a whole being. It’s counterproductive and false to study one aspect (say body) without realizing that it is affected by, influenced by, and also affecting and influencing all other aspects of our whole self. (Just as we cannot look at a small part of our body, say a finger, and then assume that we understand how the entire body works!)

    Ohhh, and by the way, thanks for sharing a great workout routine…. I’ll get right onto it!

    • Hi Andrew,

      Appreciate your comments as always.

      I thought the mind-body connection of Henry’s workouts (and Anthony’s Superhero Home Workout Program) would strike a chord with you.

      As you say, and I’m in complete agreement, I’m often amazed of what the human body can achieve.

      I’m not entirely sure how accurate this is, but I once read somewhere (I wish I could remember where now) that the mind usually starts wanting to give up at about 40% of actual physical capability.

      Now I’m sure this doesn’t mean with a specific weight, as I find it highly unlikely that any of us will able to lift more than double of what we think is our maximum lift.

      However, I tend to agree, and don’t think is that far out in terms of when we simply think we have nothing left in the tank to complete a certain exercise or feat of physical endurance.

      I know for myself, there has been times that my mind has told me that I simply can’t go on, and I’ve told myself, “30 more seconds” or “just 2 more reps” and I seem to be able to continue.

      As for Henry’s actual workout here and the breakdown of what he did in those final fours months prior to filming, I find it simply amazing.

      Here’s a guy who is basically an actor, but performing feats of physical activity that is on par with a professional athlete.

      Well done Henry I say, he’s certainly proved to us all that he is in fact a Super Man.


  2. Hey, mate, this was an interesting post to read. My expectation was to find a heavy-duty workout regimen that Henry Cavill use to achieve his shape, but I’m actually surprised to see that it’s not that hard at all.

    Actually, I’m sure it’s hard, but it’s definitely not complicated at all. Thanks for sharing this. I’ll take a few notes from this post and incorporate them into my own routines.

    Also, thanks for sharing the superhero home workout at the end of this post. This is very helpful for a lot of people now while this crazy lockdown is going on. Thanks again and keep up the good work!

    • Hi Ivan,

      Always great to hear from you.

      Actually, much like yourself, this wasn’t exactly what I was expecting to find.

      In fact, I was very surprised by the amount of conditioning work that Henry performed.

      I mean, when you look at him in the Superman movies, he just looks massive and muscular.

      However, it makes perfect sense, once you consider the amount he was eating to pack on size to his frame, so the conditioning and crossfit workouts certainly kept his heart rate ticking over.

      Yes, I’ve included details about the Superhero Home Workout, not only because it is related to this article, but I also felt that many people are looking for more ways to workout at home nowadays, and still produce an awesome physique.

      This is certainly possible, and with the help of programs such as Anthony’s, there is a huge choice of exercises you can complete to achieve your goals, and all in the comfort of your own home.


  3. Hi Partha,
    Thanks for such a detailed and informative post. There is definitely a lot to digest here and something I will be thinking about, especially this time of year with holidays and lots of food.


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