Henry Cavill Workout

The Henry Cavill Workout transformed him into Superman in Man of Steel. The Superman workout focuses on olympic lifts, functional training, and metabolic body movements. The Henry Cavill Workout was designed by Mark Twight, the trainer famous for the 300 workout.
The Henry Cavill workout lasts for 2.5 hours a day. It was a 5-6 day routine that lasted 10 hard months. Henry Cavill gained over 20 pounds of muscle with the Superman workout. Henry Cavill worked out with kettlebells, dumbbells, and bodyweight.

The Henry Cavill workout routine is broken down into 2 separate workouts, in the sense that he did 2 different body parts a day. But, all 2.5 hours of the Henry Cavill workout was performed at the same time. Henry Cavill then focused on proper diet, filming, and recovery for the rest of the day.

Henry Cavill Monday Superman Workout Routine

The 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. Here is the Henry Cavill workout for Superman in action: 1st workout-Henry Cavill Monday Superman Workout Routine:

Total Body Workout

1. 2x Clean + 5x Kettlebell Squat @ 70% body weight (One combo every 30 seconds for 5 minutes) 2. 2x Two-hand KB Clean and Squat (One combo every 30 seconds for 5 minutes.) 3. 100 Front Squats (Body-weight, break into sets of 25 if you need to) 4. 3 sets of 15 reps Box Step-up 5. 3 sets of 15 reps Deck Squats 6. 20x Frog Hops + 40m Bear Crawl (Do 4 rounds of this combo, rest 2 minutes between sets) 7. 3 sets 20 reps: Man-Makers (with dumbbells) 8. 3 sets of reps: Sit-Ups (See 1:05 of this video for a glimpse at Henry Cavill doing a Kettlebell Squats.) Henry Cavill was playing World of Warcraft when he got the call from Zach Snyder that he got the job. Zach Snyder made sure that he went to Gym Jones Mark Twight, the designer of the Henry Cavill Superman workout. Henry Cavill talks about how the initial interview went: He asked me a lot of questions about my goals. Then he asked, Would you like to do steroids or HGH to get you where you want to go? I immediately said no. And he said, Good, because if you did, I wouldnt train you.

2nd workout-Henry Cavill Monday Superman Workout Routine:

Upper Body Chest / Shoulder Workout

1. Any Cardio Machine 10 minute (warm up) 2. 10 more minutes with Rowing machine @ easy Pace (warm up) 3. 6 sets of: 10x Bench Press (alternating arm, with kettlebells) 4. 4 sets of: 12x Military Push Press 5. 4 sets of: 12x Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells) 6. 2 sets of: 25x Squat Assisted Push Press 7. 4 sets of: 12x Hammer Curls Jonestown Sprint: 45 secs of each exercise. 2 sets of each (perform as a circuit). 1. Plank Push Ups 2. DB OH Hold 3. KB Swings 4. Dead Hangs 5. Ball Slam 6. Wall Sits The Superman workout used olympic rings, kettlebells, and other equipment to perfect his body. Henry Cavill says about the Superman workout and trainer Mark Twight:

Mark has opened my eyes to seeing past what I thought was my limits. He understands what Im going through physically. He understands me, what I go through physically. Thats what makes him such a good trainer.

Superman Workout: Kettlebell Workouts

Kettlebells are great because they work your entire body. In addition to focusing on the body part youre working, you have a tendency to activate your core with kettlebells. Also, if one part of your body is weak, it will be tougher to work with kettlebells until that part is strengthened. If you dont have access to kettlebells, try to get some. Here is the cast of Superman: Man of Steel talking about getting in shape and random stuff about the Superman movie:

Henry Cavill Workout Tuesday Routine

1st workout-Henry Cavil Workout Tuesday Routine:

Upper Body & Back

1. 20 Push Press (Dumbell)

2. 20 Burpee Pull-up 3. 10 Push Press (Dumbbell) 4. 12 Burpee Pull-up 5. 10 Pull-Ups 6. 3 sets of 50 Wall Ball @ 20lb.(9kg. or a medicine ball that challenged you) 7. 3 sets of 50 Ball Slam @ 25lb.(11kg or a medicine ball that challenged you) (sub: lat pull-downs and more pullups if you dont have medicine balls) When Henry Cavill was on-set, he was seen doing pull-ups between takes (video on page 3). Trainer Mark Twight says about starting this upper body and back workout: Start the journey with 20x Push Press, dip the hands and knees slightly, drive the bar overhead to full extension. Once finished rack the bar and set up under the Pull-up bar to do 20x Burpee Pull-ups. After the final Pull-up, drop off the bar, grab the barbell and do 10x Push Press.

Dirty 30s
Dirty 30s: (Do following 4 exercises, you have 1 minute to complete each. Find an amount of reps thats challenging for you to do in 50 secs. Then, in the other 2 sets try to continue to get everything done in under a minute. The idea is to reward you, if you move fast, by giving you some rest. But, it gets harder as you go longer. Use remaining time to rest. 3 sets.) 1. Sled Pulls (0:25 in this Superman workout video) 2. Chinups 3. Burpees 4. Situp Medicine Ball Throws

The Henry Cavill workout used used kettlebells placed in a tub, to do the sled pulls. Use whatever you can make/find to get this done. If you want to be less functional (the Superman workout is about mimicking things that he would do in real life) then you can do Seated Pulley Rows instead.

Also, Mark Twight would sometimes sub Mountain Climbers for one of the exercises above. So, if you cant do one of the exercises listed above, here is Mark Twight (Superman workout trainer)showing you how to do Mountain Climbers.

2nd workout-Henry Cavil Workout Tuesday Routine:

Legs Workout
1. 35 Wall Squat (warm up) 2. 100x Squats (bodyweight, break down into sets of 25 if needed) 3. 35 Goblet Squat (while holding kettlebells, see 0:27 of this video for a quick glance) 4. 3x 20 meters Walking Lunges (sandbag weighted) 5. 320 Split Jumps 6. 2x Dead Stop Back Squat @ 80% of Max 7. 2x Explosive Triple Broad Jump (Five Sets, Full Rest between each) 8. 30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds) 9. 30sec Jump Squat +60sec Quick Step (Four Rounds) 10. KB Swings to failure with 50 lb. kettlebell (23kg) 11. Farmer Holds, 60-65% of body weight (Five sets, rest 3 minutes between set) See 1:08 of this video for a glimpse of Henry Cavill doing Walking Lunges with a sandbag. Director Zach Snyder, who also did the 300 movie, says about the Henry Cavill workout with Mark Twight at Gym Jones: I love Mark Twights [Superman workout trainer] approach to the actors and physicality. When we were doing 300, you see actors who make the workouts part of their acting. Thats what Mark loves to get at. And, its fun for me. Mark Twight, the Henry Cavill workout trainer, says about Director Zach Snyder: Zach understands physicality in a way other directors dont. Its a little bit unusual for us to train actors. We started training some fighters, that developed into training athletes, and then actors. Heres Part 2 of Soldiers of Steel. Mark Twight, the Henry Cavill workout trainer, shows part of the workout that he uses with the

National Guard. This one focuses on the warm up:

Henry Cavill Wednesday Superman Workout Routine

The Henry Cavill workout lasted 6 days a week, with Sunday off for recovery. Sometimes, they would take an extra day off, if Henry Cavill wasnt feeling like his normal self. Wednesday was often taken as a recovery day, making the Henry Cavill workout a 5 day routine. Recovery is very important in this workout, as its very intense. 1st workout-Henry Cavill Wednesday Superman Workout Routine:

Back and Biceps Workout

1. Row 5 minutes @ easy pace 2. Row 5 minutes with each minute progressively harder pace. Barbell or Dumbbell Speed Circuit (with proper form): Do 6 reps of each. Go for as many rounds as possible in 2 minutes. Three sets of 2 minutes, rest 1-2 minutes between sets. Try to beat your time each time, but use proper form: 1. Reverse-grip Bent-over Row + 2. Hi-Pull from floor + 3. Push Press + 4. Upright Row + 5. Front Squat Push Press + 6. Bicep Curl Director Zach Snyder, also the director of the movie 300, is always interested in translating the workouts that his actors do off-screen into their on-screen performance. These actors, when they train, theyre contemplating and experiencing a physical manifestation of their character. The pain, the goals, the failures, the successes. All those things are like this minicrucible they go through. Its an amazing way to make a movie.

2nd workout-Henry Cavill Wednesday Superman Workout Routine:

Deadlift Workout
Deadlifts work your legs and back. They also build a strong core. Work your way up to Deadlift max by doing: 1. 4 sets of 4 @65% max 2. 2 sets of 2 @75% max 3. 1 set of 8 @65% max 4. 8x Heavy KB Lunge (4 each side)

Kettlebell Ladders
1. KB Swings Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights) 2. Goblet Squat Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 52lb/24kg, 70lb/32kg weights) 3. Back Squat (100 reps @ 50% body weight) 4. KB Push Press Ladder (10x each @ 2 sets 25lb/12kg, 2 sets 35lb/16kg, 2 sets 45lb/20kg, 2 sets 50lb/24kg) 5. 50-50-50x Wall Ball @ 20lb. (9kg. medicine ball) 6. 50-50-50 Ball Slam @ 25lb. (11kg. medicine ball)

The ladders in the Henry Cavill workouts challenge you by combining olympic lifts with metabolic activity. This is really the signature of Gym Jones workouts. You work yourself to the brink at both an aerobic and anaerobic level. Add in the fact that its a functional workout, and now you know why Mark Twight is the person to go to for a superhero workout. The training has been a journey of discovery, just like Supermans journey of discovery. Superman learned how to fly. I learned I could do all sorts of things in the gym, which I never thought was possible. Its not just the physical things,but a psychological thing as well. You may substitute in dumbbells or barbells, if you must. Also, the above is just a sample. Use whats right for you. Here is Henry Cavill, who partnered up with the National Guard, to promote exercise and proving to yourself what you can do:

Henry Cavill Workout Thursday Routine

Thursday 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, its important to focus on form. Mark Twight, the Superman workout trainer, says he wants his actors to do active recovery. This means that if youre 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. 1st workout-Henry Cavill Workout Thursday Routine:

Upper Body Workout

1. 25 Pushups into 30 Side Plank (3 sets) 2. Military Push Press x20 @40% body weight

3. 4 sets of: 12x Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells) 4. 2 sets of: 25x Squat Assisted Push Press 5. 3 sets of 20 reps: Man-Makers (with dumbbells) 6. 3x (1-5 reps) Pull-Ups Ladder (Ladder means you start with 1 set of 1, then 1 set of 2 reps, etc. up to 5. Then com back down from 5 reps all the way to 1 rep.) 7. Dead Hangs (break it up if you need, go for 300 seconds total, link is to Mark Twight, Superman workout trainer, explaining the dead hangs exercise.)

Dirty 30s
Dirty 30s: (Do following 4 exercises, you have 1 minute to complete each. Find an amount of reps thats challenging for you to do in 50 secs. Then, in the other 2 sets try to continue to get everything done in under a minute. The idea is to reward you, if you move fast, by giving you time to rest. But, it gets harder to it all in under a minute as you go longer. Use remaining time to rest. 3 sets.) 1. Sled Pulls 2. Chinups 3. Burpees 4. Situp Medicine Ball Throws

The Henry Cavill workout used used kettlebells placed in a tub, to do the sled pulls. (0:25 in this Superman workout video). Use whatever you can make/find to get this done. If you want to be less functional (the Superman workout is about mimicking things that he would do in real life), then you can do Seated Pulley Rows instead. Also, Mark Twight would sometimes sub in Mountain Climbers for one of the exercises above. So, if you cant do one of the exercises listed above, here is Mark Twight (Superman workout trainer)showing you how to do Mountain Climbers. If youre feeling sore, its perfectly fine to take a day off. Rest and recovery are more important than over-training. On days of recovery, do an hour of cardio. Mark Twight, creator and personal trainer behind the Superman workout, says: Id rather see you guys recover better and work less total volumeThan, the guy who goes at it every single day, and whose performance gets worse, and worse, and worse. Because he doesnt pay attention to recovery, he doesnt get enough sleep, he doesnt get enough water, or calories.

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Continue to get the 2nd Superman Thursday workout, and the Henry Cavill workout for the rest of the week. 2nd workout-Henry Cavill Workout Thursday Routine:

Legs Workout
1. 35 Wall Squat (warm-up) 2. 100 Front Squats (Body-weight) 3. 35 Goblet Squat (kettlebell) 4. 3x20m Walking Lunges (weighted with sandbag) 5. 320 Split Jumps 6. 2x Dead Stop Back Squat @ 80% of Max 7. 2x Explosive Triple Broad Jump (Five Sets, Full Rest between each) 8. 30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds) 9. 30sec Jump Squat +60sec Quick Step (Four Rounds) 10. KB Swings to failure with 50 lb. kettlebell (23kg) 11. Farmer Holds, 60-65% of body weight (Five sets, rest 3-5 minutes between set) Mark Twight, Henry Cavill workout trainer, says about the Superman transition Henry Cavill went through: The process that Henry went through is similar. Hes got this great power he develops.With that goes this responsibility and a genuine code of ethics or values that guides how he behaves, and allows him to make choices for the greater good. Its the process of self-discovery.

Henry Cavill Friday Superman Workout Routine

1st workout: Henry Cavil Friday Superman Workout Routine

Upper Body & Metabolic Workout

1. 10 minute Rowing machine (warm up) 2. 6 sets of: 10x Bench Press (alternating arm, with kettlebells if you can) 3. 4 sets of: 12x Military Push Press (Rest 2-3 minutes), then 3 circuits of the following exercises: Do 45 secs of each exercise. 1. Man-Makers (with dumbbells) 2. Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells) 3. Squat Assisted Push Press 4. Hammer Curls 5. (Rest 2-3 mins), then 1 min rowing machine at a fast pace, heavy resistance.

Tailpipe Workout
This workout is called Tailpipe because that is how you will feel when youre done. Like youre sucking on a Tailpipe of a vehicle, and all youre getting is exhaust because you cant breathe. 3 sets of each:

1. 250m Rowing Machine as fast as you can go, heavy resistance. 2. Kettlebell Rack Hold with 53kg. (Video shows Mark Twight showing the Tailpipe workout) What Mark Twight likes to do is have people partner up. So, Henry Cavill will do the 250m rowing, while his trainer is holding the kettlebell. Then, Henry Cavill and his trainer, Mark Twight, switch places. Finally, repeat each for a total of 3 sets of each exercise.

2nd workout: Sparrows Dozen Friday Superman Workout Routine 12 total rounds of exercises below for Sparrows Dozen

Total Body Workout

1. 12x Deadlift @ Bodyweight (however much you weigh, or can do 12 times) 2. 12x Pullup 3. 12x Pushup 4. 12x Medicine ball slams You may not get all 12 rounds to start. Do as many as you can to start. Perfect your form, then worry about getting in the entire amount of reps of the workout. Now that youre done with Sparrows Dozen, do 60 reps of each (Break down into 3 sets of 20 if you need):

1. 60 Sit-Ups 2. 60 V-Ups 3. 60 Reverse Crunches

Henry Cavill Workout Saturday Routine

1st workout: Henry Cavill Workout Saturday Routine

Cardio / Legs Workout

Do Five rounds of the Legs Circuit (1st 5 exercises), then finish with the burpees/crawls routine.

320 Air Squat 310 Jump Squat 35 Goblet Squat (kettlebell) 100 Front Squats (take a rest if you need) 3 sets of 15 reps Box Step-up 3 sets of 15 reps Deck Squats 20 Split Jump (10 each side) + 50m Bear Crawl (Weighted) (Rest 2 minutes) 20 Burpee + 30m Bear Crawl (3 rounds of this combo)

Henry Cavill says about his workout motivation:

Its Superman, youve got to do justice to the character. Id look in the mirror with the suit on, and thinkWow, Im Superman, Ive got to do justice to this character. I kept looking in the mirror, and telling myself that. 2nd workout: Henry Cavill Workout Saturday Routine

Upper Body Workout

Do three total rounds: 60sec at each of the following stations with 30sec rest to switch between each:

Bench Press (alternating arm, with kettlebells) Resisted Rope Pull Slosh Pipe Hold OH Resisted Rope Pull Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells) Barbell Corner Row Parallette Push-up Sit-ups Finish the Superman workout with: 1. 10x reps Shoulder Dislocate 2. (1-5) Pull-Ups Ladder (Henry Cavill used rings instead of a normal Pull Up bar. Ladder means you start with 1 set of 1 rep, then 1 set of 2 repsetc. up to 5. Then, go from 5 reps all the way back down to one rep of the exercise.) Here, Mark Twight talks about the difficulties and challenges behind the Henry Cavill Superman workout: Henry Cavill says that the Superman workout was hard, but his motivation made it easy:

It was tough, really tough. The workout was hell and wonderful at the same time. Im training 2-and-a-half hours a day, pushing my body beyond its normal limits. Im putting a lot of muscle mass on and just making myself look like Superman. When you feel you cant push any harder, or you cant lift any more weight, you think Well hold on a second, Ive gotta look like Superman. Henry Cavill was also inspired to work out hard by both of his brothers. Theyre both in the military. One is ex-army. The other is a Royal Marine in England.

Henry Cavill Workout Routine

Sources for the Henry Cavill Workout Routine include:

Interviews with Henry Cavill while promoting Superman: Man of Steel. Interviews with Henry Cavills trainer, Mark Twight of Gym Jones.

Magazine Interviews in Mens Health, USA Today, and Details Magazine. Soldiers of Steel Workout (A partnership between Director Zach Snyder, Superman workout trainer Mark Twight, and the US National Guard.)

Superman: Man of Steel Workout Cardio Training

In addition to the workouts above, the Henry Cavill Superman: Man of Steel workout used cardio training. If Henry Cavill was too sore to do a standard workout, they would focus on cardio. This is what trainer Mark Twight calls active recovery. While at Gym Jones, Henry Cavill used Mark Twights favored method of cardio training. The Superman: Man of Steel workout cardio training involved the Triathlon: Triathlon

500m SkiErg

50cal AirDyne 500m Rowing

On Set Superman workout

The on set Superman workout was was different, because Henry Cavill was no longer in Los Angeles, CA. Working with Mark Twight, the Superman workout had a huge gym. But that was not the case once Henry Cavill arrived on the Superman set. Filming in DuPage County, IL., the Superman workout involved tabata training and limited training with weight machines. I would get up at the crack of dawn and go to this tiny gym at the bottom of this tiny motel we were staying in. Id get an hour and a half workout in, then it was off to filming. Im not eating 5,000 calories anymore, now that were filming.

The Henry Cavill Superman workout while on the set was just tabata and some weights in the motel gym. Tabata is based getting in a lot of cardio in a short amount of time. Training for Immortals, Henry Cavill dropped down to 8% body fat. The Henry Cavill on-set workout uses

tabata training, where you aim to burn as much fat as you can with short, all-out bouts of exercise. Throughout the shoot, it was just waking up and making sure I got an hour of exercise before I went to work. I could only do one round and a 1/2, slowly, when we started.

Tabata Superman workout

The Superman workout used tabata training to maintain form while on set. Henry Cavill would do this circuit 3-4 times in a row. Then, Henry Cavill would move on to whatever machines he could find in his motel gym. 1. Hindu Pushups x25 2. Hindu Squats x25 3. Bicycle Crunches x25 4. Burpees x25

Mark Twight Quick Workout Ladder

For a quick total body workout when you dont have access to weights, Henry Cavill used this quick workout ladder.

1. Burpee Pyramid 1-10-1 (do 1, rest for 20-30 secs as needed, do 2up to 10then back down) 2. Air Squat Pyramid 1-10-1 (do 1, rest for 20-30 secs as needed, do 2up to 10then back down) 3. 430 Frog Hops 4. 430 Split Jumps

Henry Cavill Diet

The Henry Cavill diet was to get him buff for the role as Superman in Man of Steel. The Henry Cavill diet included an initial bulking period, where he ate 5,000 calories a day. The Henry Cavill diet was high in lean protein to help Henry Cavill gain weight for Superman. Henry Cavill also needed lots of carbs for recovery from his extreme workouts at Gym Jones. Henry Cavill says: 5 months before shooting there was varying stuff and then mass building, then we started scaling down. Youve got to eat the protein first, then a little bit of carbs. Youve gotta eat to keep your energy levels going. Mahi Mahi is good with spinach and broccoli. The Henry Cavill diet was high in protein, followed by carbs. He never has got too specific, but says that recovery was very important. It was all about getting enough calories to replenish his body. For the cutting phase, the Henry Cavill diet dropped down to 2500 calories. To get cut for his shirtless scenes, Henry Cavill says about his diet: It was horrible. They didnt force me to give anything up. They just cut my calories right down to 2500 a day. And keep in mind I had been up at 5000 calories. So it was a big drop off.

Asked about how much he had to eat in a day, Henry Cavill says his diet varied: It varied a lot. There was the building stage, the mass building stage, the leaning down bit before shooting, the leaning for the shirtless stuff.

Mark Twight About Henry Cavill Superman Diet

Mark Twight, Superman workout trainer, would have Henry Cavill eat a lot in the morning. Twight wanted the Henry Cavill Superman Diet to stick to lean protein (eggs, chicken, protein shakes) and vegetables. Personal trainer Mark Twight says its all about sticking to your diet and being honest with yourself: If you do what you say youre gonna do, than youre gonna be successful. If you lie to yourself just once, those bad habits stick with you. In general, Mark Twight says recovery by getting enough calories is key. Twight says to eat 1.2g of protein per pound of body weight per day. Twight also says that on the Henry Cavill diet, its important to at least eat some protein every 3 hours.

Henry Cavill Workout Videos

Henry Cavill on putting on the Superman costume:

Here is some on-set work that Henry Cavill did in between filming: Info about the Henry Cavill Workout and diet:

Henry Cavill Weight and Height For Superman

Henry Cavill measures 61 (185 cm) tall, and his weight is 205 pounds (93kg). For the movie Man of Steel, Henry Cavill lost fat and gained muscle. He previously weight 185 pounds, but gained over 20 pounds for Superman. Henry Cavill talks about going through different stages for Superman:

building stage mass building stage leaning down before shooting leaning down for the shirtless scenes.

Henry Cavill said he was made fun of as a kid for being fat. I was called Fat Cavill, Henry Cavill says. He admits in Details Magazine that he even cried 4 times a day while in boarding school about his weight. But, it did not affect him long term he says. In his first film, Count of Monte Cristo, he lost 21 pounds (1.5 stones he says) to play the part. Being on film got Henry Cavill inspired to get in shape. Henry Cavill is now dating American Gladiator Gina Carano.

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