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Health & Fitness Is Not Magic, But Science!

Henry Cavill – Use His Workout to Create a Super body

Henry Cavill’s recent work as Superman in Man of Steel has turned him into an international phenomenon. His chiseled physique and dashing good looks make him the poster boy for fitness fanatics worldwide. He used the Henry Cavill workout to portray Superman on the big screen.

LAS VEGAS – APR 21: Henry Cavill at the Warner Brothers 2015 Presentation at Cinemacon at the Caesars Palace on April 21, 2015 in Las Vegas, CA

Henry Cavil ate a lot of protein and used compound exercises to become a man of steel. To help you achieve a body like his, we’ve compiled a list of exercises to get you to become the man who can fly.

So are you ready to discover Henry Cavill’s workout to become Superman? Of course, but first, let’s discuss his career and personal life.

Vital Statistics

Henry William Dalgliesh Cavill was born May 05, 1983, in Saint Helier Parish, Jersey Island, UK. He is the second youngest of five brothers. Cavil’s parents, Colin Cavill and Marianne Dalgliesh, encouraged him to pursue his dreams. Henry stands 6’1” tall, and his weight is 205 pounds. He attended St. Michael’s Preparatory School. Cavil later attended Stowe School in Stowe Buckinghamshire, where he played rugby and first met co-star Russell Crowe, who would play his father in Superman.



Cavill spent his early years as a regular or lead in various BBC projects. He played roles in The Inspector Lynley Mysteries and Goodbye, Mr. Chips (2002). Also, he played a role in the popular BBC series Midsomer Murders (2003) and The HBO series The Tudors (2007).

The Henry Cavill workout helped him become an international star (and heartthrob) following his portrayal of Superman. He played Superman in The Man Of Steel (2013), Batman v Superman Dawn of Justice (2016), and Justice League (2017).

Following Clark Kent and Superman roles, Cavill starred in The Man From UNCLE. Also, he played a role in Mission: Impossible – Fallout (2018). And who could forget his most recent role in The Witcher (2019)?

Gym Life Workout Compound Exercise

The workout Henry Cavill used to build his superman body.

Cavil is the first non-American to portray Superman. The Henry Cavill workout contributed to Glamour magazine naming Henry the Sexiest Man Alive in 2013. Henry Cavill started training for his first Superman role in late 2011. He worked out for 2.5 hours a day, 5-6 days per week, for ten hard months. As a result, Henry Cavill gained 20 pounds of solid muscle with his trainer.

As a trainer, Mark Twight is best known for his work with the film’s cast of 300. The Henry Cavill workout includes CrossFit and High-Intensity Interval Training with kettlebells, dumbbells, and bodyweight. His workout routine also included fasted cardio with his trainer in the morning.

In a Men’s Health interview, Cavill explains how he builds muscle and burns fat simultaneously for his role in The Witcher with Personal Trainer Dave Rienzi. During his training with Rienzi, his diet comprised four solid meals and two protein shakes. Cavil said he didn’t even have access to a gym. Instead, he used dumbbells, resistance bands, stability balls, body weight, and a TRX. Here is a sample of Cavill’s actual Superman workout:

  • 2 Sets Cleans + 5 Sets Kettlebell Squats @ 70% body weight
  • 2 Sets of Two-hand KB Clean and Squats
  • 100 Bodyweight Front Squats
  • 3 Sets of 15 reps Box Step-ups
  • 3 Sets of 15 reps Deck Squats
  • 20 Sets Frog Hops + 40 Meters Bear Crawl,
  • 3 Sets of 20 reps: Sit-Ups
Protein Diet

The diet Henry Cavill used to build his superman body.

We can describe Cavill’s diet as eating massive amounts of protein and calories. Who can argue with the caveman approach? Henry Cavill and trainer Twight believe that protein builds mass. But it also helps repair muscles damaged during a workout. Thus, Henry fueled his workout goal to build muscle through his diet.

Superman’s diet is an example of a balanced one. He eats several meals every day, which helps him stay fit and healthy. Henry Cavill’s diet includes eating six meals a day. The first meal is at 7:30 am, the second at 10:30 am, and so on until his sixth meal at 5 pm. Each main meal contains 35 grams of protein. A good diet provides the foods that give you the right amount of macronutrients, micronutrients, and calories.

  • Eggs–Cavill often ate five egg whites with two yolks
  • Steak–Also, he ate 8 ounces of steak for added protein during his first meal of the day.
  • Oatmeal Protein Shake–Then wash it down with a dairy-based protein shake!

Snacks and lunch often included chicken breasts and protein shakes. Also, dinner had bison steak, brown rice, and a final protein shake. In conclusion, while simple, the Henry Cavill workout used compound exercises. They gave Henry a natural muscular superman look.

The average man must eat his body weight in grams of protein to build muscle. Also, this is because you need both carbs (to give your muscles energy) and fat, which you can use to create hormones like testosterone or estrogen!

Thus, carbohydrates provide the energy to get through your workout, but only protein can build muscle. So, while creating muscle, Henry used the other macronutrients in lower amounts to meet his other health and fitness needs.

What can you learn from the Henry Cavill Workout?

First, compound lifts build well-developed, powerful muscles. Second, protein is still king, no matter what anyone says. Third, combine the proper diet and workout to get results. Fourth, adopt a plan and stay with it.

You can use plenty of exercises and diets to build a muscular superman body. But the best diets and workouts use a common theme.

For your workout, use the go big or go home philosophy. Nothing beats volume. Also, lift as heavy as possible for three to four sets of 10 to 12 reps. For your diet, eat protein and then eat more protein. Also, make sure you monitor your calories. A calorie surplus can build muscle or store fat.

Because of his dedication, Henry Cavill could achieve the physique he wanted for Superman.

If you’ve had success achieving your fitness goals with this workout routine, we want to hear from you! Please share your story in the comments below or on our Facebook page. We can’t wait to see how far some people have come with this exercise plan and share it with others trying to reach their health & wellness goals. Finally, are you ready to see it for yourself?

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