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.
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:
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.
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.
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
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:
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.
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
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)
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
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.
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.)
500m SkiErg
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.
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
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.
Here is some on-set work that Henry Cavill did in between filming: Info about the Henry Cavill Workout and diet:
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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