Henry Cavill’s Superman Exercise and Weight loss plan


There is no greater joy for an athlete than the compliment “You look like Superman”. And when it comes to Superman, Henry Cavill, the main character in Superman or “Man of Steel”, may not be as strong, fast or have X-ray eyes, but his muscles definitely look superhuman. And this is the training that turned Henry into a “Superman”.

Superman’s exercise routine focuses on a few different components:

– Bodybuilding strength training
– Olympic lifts and functional training
– cardio training

The creator of Henry Cavill’s Superman workout is Mark Twight, the trainer who designed the 300 workout. The entire preparation time for the film took 10 months of strenuous training with Henry training 4-5 days a week. Each workout lasted about 2-2.5 hours.

He admits that during this time he really had reached his limits and reached a level that he had never thought possible before.

The main goal of the program was to increase muscle mass while staying lean enough to maintain high levels of muscle definition.

Henry Cavill’s Superman Workout Routine

Since Henry trained at Mark Twight’s gym, the exact details of his training are kept secret and will not be made public. However, from a few published interviews and videos, you can get a pretty good idea of ​​what his workout looked like. As mentioned earlier, it was hard work and workouts that revolved around strength training, functional training, and cardio.

In one of his interviews, he said, “A couple of weeks ago it was 100 front squats with one body weight. We’ve been really enjoying doing 100 reps lately, and it’s hard too. I try to think of the other good things. But in general the guys are working with me now. “

Henry’s Cavill Functional Training – Workout # 1

Mark Twight believes that high-intensity exercise combined with compound movements will increase strength and explosiveness, and improve overall performance. Therefore, Cavill’s training has many functional movements, explosive movements, and they are done regularly with high repetitions.


– squats
– bench press
– deadlift

This is a circuit in which you have to do just one rep of each exercise. Pick a weight you want and repeat a squat, a bench press, and a deadlift. This is a circuit. Do as many circuits as it takes to get to 10,000 LBS and do it as quickly as possible.


– Sprints, 8 × 50 yards – 60 seconds rest between sprints.




– Dumbbell bent over rows x 7 reps
– Dumbbell Power Cleans x 7 reps
– Dumbbell pushes x 7 reps

This is another circuit. Make as many circuits as possible in 10 minutes. Cavill used 50 pound dumbbells for this circuit.


– 70LB kettlebells swings x 20 reps (if this is too hard, consider using a lighter weight)
– Sprint 60 meters

Do the following exercises in a maximum of 60 seconds, resting for 2 minutes between each round – 8-10 rounds.


– Squats (225 lbs or less) – 3 reps
– Pull-ups – 6 repetitions
– Pushups – 9 repetitions

Perform the above circuit as many times as possible in 9 minutes.



Henry Cavill’s Bodybuilding Workout – Workout # 2

Of course, without some kind of specialization training, you cannot build muscle and achieve this aesthetic form. It is for this reason that Cavill also trains bodybuilding. The bodybuilding workouts are usually structured as a top / bottom split.


Upper body – strength training

– Tilting the dumbbell press – 4 sets / 5 reps
– Flat dumbbell press – 4 sets / 5 reps
– Weighted pull-ups – 4 sets / 5 reps
– Dumbbell or barbell row – 4 sets / 5 reps


Strength training for the lower body:

– Deadlift – 5 sets / 5 reps
– Front squat – 5 sets / 6-8 reps
– Front lunges – 4 sets / 8 reps per leg
– Calf raises – 5 sets / 12 reps




Chest and back hypertrophy:

– Tilting the dumbbell press – 4 sets / 8-10 reps
– Cable crossover – 4 sets / 10-12 reps
– Weighted pull-ups – 4 sets / 8-10 reps
– Seated cable row – 4 sets / 10-12 reps


Hypertrophy of the shoulders and arms

– Seated dumbbell press – 5 sets / 8-10 reps
– Side dumbbell lifts – 5 sets / 10-12 reps
– Front dumbbell lifts – 5 sets / 10-12 reps
– Bicep curls (switch between dumbbells and barbell on different days) – 6 sets / 10-12 reps
– Triceps Extensions – 6 sets / 10-12 reps


– Roll the foam and rest


– Roll the foam and rest

Henry Cavill’s cardio workout

Cavill is a big empty cardio advocate and reportedly took up empty cardio for 20 minutes in the morning. You can also do 20 minutes of cardio right before functional training to warm up. Some cardio options you can do include jogging, swimming, rowing on the rowing machine, biking, or spending some time on the elliptical.

Henry Cavill’s Superman Diet

All of this work burns a lot of calories so you will need to eat a lot just to maintain your current weight. If you want to build muscle, you need to increase the amounts of protein and carbohydrates even further.

At just over 6 feet and 200 pounds, Cavill had to eat lots of protein, carbohydrates, and fats to build muscle. What does a lot mean? For “Superman” a lot means eating around 5000 calories a day. All of these foods cannot be eaten in 3 or even 4 meals just because there is too much with each meal. This is why Henry has 6-7 meals a day.

In his words, he ate roughly:

1 gram of protein per pound of body weight.
20% of your calories from fat.
Fill the rest of your calories with carbohydrates.

Cavill typically eats 80% clean whole foods like chicken, lean beef, fish, eggs, noodles, brown rice, fruits, and vegetables. Around 20% of his calories come from his favorite foods like pizza. With 2.5 hours of training per day plus cardio, you can afford to have a pizza here or there. Just don’t eat junk foods and sugar.

Below is a typical day of eating:


5 egg whites and 2 egg yolks
200 g – 300 g steak
Oatmeal and a whey protein shake.
Some water for hydration.

Snack # 1

2 scoops of whey protein
A piece of fruit
A handful of nuts and seeds

Lunch No. 1

200g-300g chicken and a cup of brown rice
Apple or other fruit

After training

A protein shake with some carbohydrates (maltodextrin) and some peanut butter – Cavill is said to have had several shakes throughout the day.

Lunch # 2

Chicken breast
Roasted potatoes

Snack # 2

Protein shake
1.5 cups of yogurt
1.5 tbsp barley
3 tbsp almond flakes
1 teaspoon olive, flax, hemp or salmon oil
2 mandarins


200g-300g bison steak
Brown rice or pasta

After dinner

Protein shake with a little green.




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