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 Jone’s 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 wouldn’t 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 I’m going through physically.

He understands me, what I go through physically. That’s

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 you’re 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 don’t 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 don’t 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 30′s

Dirty 30′s: (Do following 4 exercises, you have 1 minute to complete

each. Find an amount of reps that’s 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 can’t 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. 3×5 Wall Squat (warm up)

2. 100x Squats (bodyweight, break down into sets of 25 if needed)

3. 3×5 Goblet Squat (while holding kettlebells, see 0:27 of this video

for a quick glance)

4. 3x 20 meters Walking Lunges (sandbag weighted)

5. 3×20 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 Twight’s [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. That’s

what Mark loves to get at. And, it’s fun for me.

Mark Twight, the Henry Cavill workout trainer, says about Director

Zach Snyder:

Zach understands physicality in a way other directors don’t.

It’s a little bit unusual for us to train actors. We started

training some fighters, that developed into training athletes,

and then actors.

Here’s 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

wasn’t 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 it’s 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, they’re contemplating and

experiencing a physical manifestation of their character. The

pain, the goals, the failures, the successes. All those things

are like this mini-crucible they go through. It’s 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 it’s 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

Superman’s 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. It’s 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 what’s 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, it’s important to focus on form. Mark Twight, the

Superman workout trainer, says he wants his actors to do ‘active

recovery.’

This means that if you’re 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 30′s

Dirty 30′s: (Do following 4 exercises, you have 1 minute to complete

each. Find an amount of reps that’s 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 can’t do one of the exercises listed

above, here is Mark Twight (Superman workout trainer)showing you

how to do Mountain Climbers.

If you’re feeling sore, it’s 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:

I’d rather see you guys recover better and work less total

volume…Than, the guy who goes at it every single day, and

whose performance gets worse, and worse, and worse.

Because he doesn’t pay attention to recovery, he doesn’t get

enough sleep, he doesn’t get enough water, or calories.

Looking for more Celebrity Workouts For

Men? Get The Best Male Workouts Here!

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. 3×5 Wall Squat (warm-up)

2. 100 Front Squats (Body-weight)

3. 3×5 Goblet Squat (kettlebell)

4. 3x20m Walking Lunges (weighted with sandbag)

5. 3×20 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. He’s 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. It’s 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 you’re done. Like you’re sucking on a “Tailpipe” of a vehicle, and

all you’re getting is exhaust because you can’t 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: “Sparrow’s 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 you’re 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.

3×20 Air Squat

3×10 Jump Squat

3×5 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:

It’s Superman, you’ve got to do justice to the character. I’d

look in the mirror with the suit on, and think…Wow, I’m

Superman, I’ve 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 reps…etc. 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. I’m training 2-and-a-half hours a

day, pushing my body beyond its normal limits. I’m putting a

lot of muscle mass on and just making myself look like

Superman.

When you feel you can’t push any harder, or you can’t lift

any  more weight, you think ‘Well hold on a second, I’ve gotta

look like Superman.’

Henry Cavill was also inspired to work out hard by both of his brothers.

They’re 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 Cavill’s trainer, Mark Twight of Gym Jones.

Magazine Interviews in Men’s 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 Twight’s 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. I’d get an

hour and a half workout in, then it was off to filming. I’m not

eating 5,000 calories anymore, now that we’re 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 don’t 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

2…up to 10…then back down)

2. Air Squat  Pyramid 1-10-1 (do 1, rest for 20-30 secs as needed, do

2…up to 10…then back down)

3. 4×30 Frog Hops

4. 4×30 Split Jumps

Henry Cavill DietThe 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. You’ve got to

eat the protein first, then a little bit of carbs. You’ve 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 didn’t 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 it’s all about sticking to your diet and

being honest with yourself:

If you do what you say you’re gonna do, than you’re 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, it’s 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 6’1″ (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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