To take on the role of the greatest superhero of all time is no easy task. When Henry Cavill was tapped to play Superman for the first time in Man of Steel, he knew that he had to train hard and build a physique that would physically convey Superman’s raw superhero power.
To help him in this tough and exciting challenge Cavill sought the help of top fitness trainer Mark Twight. Twight guided Henry Cavill’s physique transformation in Man of Steel and his even more impressive transformation in Batman v Superman: Dawn of Justice.
Cavill is naturally thin, so it’s interesting to learn how he developed such an impressively muscular physique. To help him gain weight he ate a lot of high calorie foods with quality proteins, carbohydrates and essential fats and he trained using heavy full-body workouts.
Utilizing these simple yet highly effective diet and training methods Cavill packed on 20 pounds of quality muscle mass. Cavill enjoyed the muscle building process with it’s unrestricted eating and intense weight training.
Of course, a superhero physique must not only be packed with muscle but also be ripped lean. So, later into his transformation Cavill had to shift his focus to the not so exciting phase of cutting with its food restrictions and longer cardio sessions.
For both movies, Cavill focused primarily on Olympic weightlifting movements in a circuit fashion. This type of training stimulated full body muscle, strength and power development and provided excellent cardiovascular conditioning.
Cavill trained five to six days a week. It was 6-8 months of especially vigorous training to pack on muscle muscle, then it was cutting and maintenance. Cavil trained primarily with barbells, dumbbells, kettlebells and bodyweight movements.
Cavill pushed his body beyond his limits, with most of his training lasting for two and a half hours. The workout below is what he did to pack on 20 pounds of muscle.
Henry Cavill’s Superman Workout Routine:
Day 1: Monday: Workout 1: Total Body Training
1. Clean: 2 sets + Kettlebell Squat: 2 sets
2. Two-Hand Kettlebell Clean And Squat + 100 Front Squats
3. Box Step Up: 3 sets, 15 reps
4. Deck Squats: 3 sets, 15 reps
5. Frog Hops: 1 set, 20 reps + 40 meter Bear Crawl: 4 sets
6. Man-Makers With Dumbbells: 3 sets, 20 reps
7. Sit Ups: 3 sets, 20 reps
Day 1: Monday: Workout 2: Chest and Shoulders
1. Alternating Arm Kettlebell Bench Press: 6 sets, 10 reps
2. Military Push Press: 4 sets, 12 reps
3. Seated Alternating Dumbbell Arnold Press: 4 sets, 12 reps
4. Squat Push Press: 4 sets, 12 reps
5. Dumbbell Hammer Curl: 4 sets, 12 reps
Day 2: Wednesday: Workout 1: Total Body Training
1. Dumbbell Push Press: 1 set, 20 reps
2. Burpee Pull Up: 1 set, 20 reps
3. Barbell Push Press: 1 set, 20 reps
4. Medium Grip Pull Up: 1 sets, 10 reps
5. Wall Ball: 3 sets, 50 reps
6. Ball Slam: 3 sets, 50 reps
Day 2: Wednesday: Workout 2: Legs
1. Wall Squat: 3 sets, 5 reps
2. Bodyweight Squats: 100 reps
3. Goblet Squat: 3 sets, 15 reps
4. Sandbag Walking Lunges: 3 sets, 20 meters
5. Split Jumps: 3 sets, 20 reps
6. Dead Stop Back Squat: 5 sets, 2 reps
7. Explosive Triple Broad Jump: 5 sets, 2 rep
8. Box Jump: 4 sets, 30 seconds continuous
9. Jump Squat: 4 sets, 30 seconds continuous
10. Kettlebell Swings: 4 sets to failure
11. Farmer Holds: 4 sets
Henry Cavill feature on his training in Man of Steel: