Henry Cavill "Super Man" Workout Routine and Diet Plan

Henry Cavill "Super Man" Workout Routine and Diet Plan

When you’re offered one of the most iconic superhero roles out there, you know it’s time to pack on muscle mass.

 

The actor, Henry Cavill, has made an incredible transformation to do real justice to his role as the man of steel. He was super ripped for his role as Theseus in Immortals, but then gained a lot of muscle for Man of Steel.

 

What’s even more interesting is that Henry stayed jacked for years, and eventually took the mantle of Superman two more times - in Batman V Superman and Justice League.

 

Since Cavill has been the man of steel for a while now, we’ve gained a deeper insight as to what it takes to transform into Superman.

 

The Henry Cavill Diet

 

Since he had to put on a lot of muscle mass for Man of Steel, Cavill downed 5,000-6,000 calories per day without taking note of his macronutrient ratio. The actor also put a premium on his sleep and recovery.

 

In just eight weeks of training twice a day, eating like a mad man, and sleeping like a baby, Henry packed 20 pounds on his frame.

 

After that, his carbs were limited, and he began to eat half the calories. He kept training twice per day, which meant that now his body was burning through the carbs and body fat very quickly.

 

This extreme bulking and subsequent cutting approach doesn’t come off as such a big surprise because Cavill had limited time to prepare for his role. He then opted for a more sustainable approach to maintain his results.

 

The role of supplementation cannot be overlooked, either especially when you’re looking to make a dramatic transformation in less time. You can find our line over at Fuegosupps.

 

The Henry Cavill Training Plan and Philosophies

 

Since Cavill had to pack on a lot of muscle for his iconic role, his two workouts per day were intense, and the volume was sky-high.

 

More than anything, Henry has been filmed doing olympic-style lifting, dumbbell goblet squats, deadlifts, hip thrusts, and loads of cable exercises. And here is a direct quote from his preparation for Justice League:

 

“1st week of training done. 7 days, 9 workouts and a whole lot of food!”

 

Here are some guidelines for his training:

 

  • Four training days with two workouts on each;
  • One to two full days off training every week;
  • Eight to ten hours of sleep per night;
  • If you increase the intensity, feel free to add more carbs;
  • Most of all, have fun with your training.

 

The Morning Routine

 

Warm-up:

 

Stretch

800-meter jog (Half a mile)

3×10 Pull-ups

3×20 Push-ups

3×10 Air-Squats

3×5 Burpees

 

For each of the four days, there is a different format:

 

Deadlift Day:

 

Pull-Ups: 25 reps

Deadlift: 50 reps at 135

Push-Ups: 50 reps

Box Jumps: 50 reps (ideally done on a 24″ box)

Floor Wipers: 50 reps holding a 135 lb bar

Clean and Press (using a kettlebell or dumbbells): 50 reps, 25 per arm ideally with 36 lbs

Pull-Ups: 25 reps

 

Bench Press Day:

 

Kettle-bell Swings: 25 reps

Bench Press: 50 reps at 135

Push-Ups: 50 reps

Box Jumps: 50 reps (ideally done on a 24″ box)

Floor Wipers: 50 reps holding a 135 lb bar

Weighted Lunges: 50 reps

Kettlebell Swings: 25 reps

 

Squat Day:

 

Ball Slams: 25 reps (10-15 lb ball)

Squat: 50 reps at 135

Push-Ups: 50 reps

Box Jumps: 50 reps (ideally done on a 24″ box)

Floor Wipers: 50 reps holding a 135 lb bar

One-Arm Snatch (using dumbbell): 50 reps, 25 per arm ideally with 25 lbs

Ball Slams: 25 reps

 

Press Day:

 

Bar or Ring Rows: 25 reps

Overhead Presses: 50 reps at 115

Push-Ups: 50 reps

Box Jumps: 50 reps (ideally done on a 24″ box)

Floor Wipers: 50 reps holding a 135 lb bar

Light Front Squats: 50 reps at 45-65 lbs.

Bar or Ring Rows: 25 reps

 

The Afternoon Routine

 

Warm Up:

 

Stretch

Foam Roller

 

(This is where the heavy lifting happens. It’s a good idea to add a rest day in-between the 4 workouts and then take Saturday and Sunday off.)

 

Deadlift Day

 

3×10 Dumbbell Rows

3×10 Wide Grip Pull-ups (Can be weighted)

 

Deadlift: Warm Up with 10 reps at 50%

5 reps at 65%

5 reps at 75%

5 reps at 85%

3 reps at 95%

1 rep at 110%

 

Bench Press Day

 

3×10 Incline Press

3×10 Push-Ups (Can be weighted)

 

Chest Press: Warm Up with 10 reps at 50%

5 reps at 65%

5 reps at 75%

5 reps at 85%

3 reps at 95%

1 rep at 110%

 

Squat Day

 

3×10 Front Squats

3×10 Lunges

 

Back Squat: Warm Up with 10 reps at 50%

5 reps at 65%

5 reps at 75%

5 reps at 85%

3 reps at 95%

1 rep at 110%

 

Press Day

 

3×10 Pull-Ups (Can be weighted)

3×10 Power Cleans

 

Military Press: Warm Up with 10 reps at 50%

5 reps at 65%

5 reps at 75%

5 reps at 85%

3 reps at 95%

1 rep at 110%

 


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