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You can always count on Hollywood to showcase some of the most impressive physiques around. From action-packed thrillers to the ever-popular superhero movies, well-built celebrities are easy to find on the big screen. While some celebrity workout plans may not be feasible for most people, we can certainly draw inspiration from their achievements.
Henry Cavill, well-known for his role as Superman, is no stranger to getting jacked. He knows how to create an imposing physical appearance to complement his acting. His dedication to achieving the physique needed to make his role believable is admirable.
This Henry Cavill workout is inspired by his workout philosophies. They are not routines he has done but rather modeled around his training. Keep reading for details about the workouts and learn about their benefits. We also include a nutrition guide to get the most out of this workout plan!
Henry Cavill Inspired Workout Routine
This workout is inspired by Henry Cavill. He uses a combination of powerlifting and Crossfit styles to achieve his shredded looks on the big screen.
The workouts below are modeled on his workout philosophies, focusing on strength and size gains. Here’s an example schedule for training:
- Day 1: Workout 1.
- Day 2: Workout 2.
- Day 3: Rest.
- Day 4: Workout 3.
- Day 5: Workout 4.
- Day 6: Rest.
- Day 7: Rest.
Henry Cavill’s Training Philosophy
Henry Cavill’s training consists of various workout styles depending on the role he’s preparing for. He and his trainers consider the role’s physical appearance and demands to determine his best approach.
Two styles he seems to favor are powerlifting workouts and Crossfit workouts. He utilizes these workouts to build strength while creating an impressive figure to fit inside a skin-tight superhero suit. This allows him to tackle the physical demands of filming and maintain a believable physical appearance for the role.
For this Henry Cavill workout, we took inspiration from his workouts, focusing on strength and hypertrophy goals. These are not Henry Cavill’s exact routines; they are merely influenced by his training. If you would like to learn more about Henry’s training, you can check out his posts on YouTube and Instagram.
You will work out four times per week for eight weeks. Each workout will focus on one of four major lifts: the barbell squat, bench press, deadlift, or military press. Accessory exercises are added to each routine to increase volume and boost hypertrophy.
4-Day Workout Routine Inspired By Henry Cavill
Workout 1
Workout one focuses on the lower body and abdominals. The lower body includes your glutes, hamstrings, quads, and calves. These muscles are essential to everyday activities like walking, running, standing, and climbing stairs.
Your abdominals consist of the rectus abdominis, internal and external obliques, and the transverse abdominis. These muscles work together to curl your trunk and sidebend your torso. They also provide postural support and protection for your internal organs.
You will start with a strength-based set for the barbell squat and then perform hypertrophy-focused sets for the accessory work. Your load will differ depending on the goal of the set. Calculate your one repetition maximum, or 1RM, and use this helpful chart:
- Strength/Power: Use 80%–100% of your 1RM.
- Hypertrophy: Use 60%–80% of your 1RM.
- Endurance: Use less than 60% of your 1RM.
Your 1RM is the maximum amount of weight you can lift for one repetition with proper form.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Barbell Squat | 5 | 5 | 2–3 minutes |
| Romanian Deadlift | 3 | 10 | 60–90 seconds |
| Walking Lunge | 3 | 10 | 60–90 seconds |
| Banded Good Morning | 3 | 10 | 60–90 seconds |
| Pallof Press | 3 | 10 | 60–90 seconds |
Workout 2
Workout two targets your upper body, including your chest, back, biceps, and triceps. Your chest and triceps are also known as your push muscles. You use them to push open a door or navigate a shopping cart.
Your back and biceps are pull muscles. These muscles are used to move something closer to you, like when you lift a bag from the floor. Both sets of upper body muscles are crucial to performing many activities of daily living.
Many bench press benefits exist, but one of the best known is its ability to build a massive chest. It activates the pectoralis major, one of the chest muscles, up to 68% of its maximum contraction. It’s also great for targeting the triceps, eliciting almost 50% of their maximum contraction during performance.
This workout also includes some of the best dumbbell exercises for your upper body. Check out the link for more inspiration!
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Bench Press | 5 | 5 | 2–3 minutes |
| Decline Dumbbell Bench Press | 3 | 10 | 60–90 seconds |
| Dumbbell Row | 3 | 10 | 60–90 seconds |
| Dumbbell Reverse Fly | 3 | 10 | 60–90 seconds |
| Dip | 3 | 10 | 60–90 seconds |
| Barbell Reverse Curl | 3 | 10 | 60–90 seconds |
| Cable Rope Extension | 3 | 10 | 60–90 seconds |
Workout 3
Workout three focuses on the lower body, back, and abdominals. Although we’ve targeted these body parts before, different exercises are used to create exercise variety. This can help enhance strength and hypertrophy goals by challenging the same muscles differently.
As you perform your routines, actively think about the muscles you are using. This helps to strengthen the mind-muscle connection, the link between your brain and body. It can help promote better muscle activation, resulting in greater gains.
Ensure proper form with your heavy deadlifts. There are many deadlift benefits, but not if you’re performing them incorrectly. Enlist the help of a friend, trainer, or mirror to check your form to maximize your efforts.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Deadlift | 5 | 5 | 2–3 minutes |
| Hyperextension | 3 | 10 | 60–90 seconds |
| Box Squat | 3 | 10 | 60–90 seconds |
| T-Bar Row | 3 | 10 | 60–90 seconds |
| Lat Pulldown | 3 | 10 | 60–90 seconds |
| Dead Bug | 3 | 10 | 60–90 seconds |
Workout 4
Workout four targets the shoulders, chest, back, and arms. Use your rest days appropriately to allow your muscles enough time to recover between workouts. Experts recommend 48–72 hours of rest between muscle group workouts for optimal results.
If you can’t do a strict pull-up, that’s ok! Use elastic bands or the assisted pull-up machine to reap the benefits of pull-ups without fear. You can also perform negative pull-ups, starting at the top of the bar and lowering yourself slowly.
One of the most important things to remember is to continue challenging your muscles to see progress. This is called progressive overload, and it’s essential to implement in your workout routines. Increase your sets, reps, or load regularly to keep the gains coming.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Military Press | 5 | 5 | 2–3 minutes |
| 3-Way Shoulder Raise | 3 | 10 | 60–90 seconds |
| Pull-Up | 3 | 10 | 60–90 seconds |
| Tricep Push-Up | 3 | 10 | 60–90 seconds |
| Alternating Dumbbell Curl | 3 | 10 | 60–90 seconds |
| Dip | 3 | 10 | 60–90 seconds |
Benefits Of A Henry Cavill Inspired Workout
You don’t need to snag a role as Superman to gain the advantages of a Henry Cavill-inspired workout! Keep reading to learn about three terrific benefits.
Improved Flexibility
[Being flexible isn’t just for yogis and gymnasts. Flexibility plays a crucial role in your everyday life. Every time you bend down to pick something up or reach into a high cabinet, your flexibility allows that motion.
Resistance training using an external load (weight) has been shown to improve joint range of motion, resulting in improved flexibility. This can translate into an improved ability to perform daily tasks that require flexibility as well.
Improved Body Composition
Body composition refers to the proportion and distribution of lean muscle mass and fat mass within your body. From Hollywood to your local gym, most gym-goers aim to increase muscle and reduce fat. This can result in a more appealing physical appearance and improve confidence.
Resistance training can reduce fat mass and body fat percentage. It can also decrease visceral fat, which surrounds your internal organs and is linked to poorer health outcomes. Working out like Superman may not get you into Hollywood, but it can help improve your physique!
Improved Athletic Ability
Athletic skills vary widely depending on the sport, but one common thread exists when developing those skills. Resistance training can benefit a wide swath of athletes in their performance. This holds true for all types of sports, from endurance to power, from individual to team.
The only difference noted was with the level of competition. Resistance training showed the greatest benefit at lower levels of competition. Elite athletes may need more sport-specific training due to their higher level of conditioning.
Diet Tips
Henry Cavill’s diet changes depending on the preparation phase for his role. When he’s bulking up and working out hard, he may consume up to 5000 calories daily to fuel his body. When he’s not preparing for a role, it may decrease to 3000–3500 calories per day.
Muscles need the right building blocks to grow bigger and stronger. To fuel your gains, consume at least 1.4–2.0 grams of protein per kilogram of body weight per day. Get this protein from whole food sources like meat, dairy products, eggs, nuts, and seeds.
Conclusion
These Henry Cavill-inspired workouts will help you build strength and size like Superman. You may not end up in Hollywood, but you’ll improve your flexibility, body composition, and athleticism, too! Use the tips in this article and the nutrition guide to maximize your efforts in the gym. Work out like Henry and get started today!
Frequently Asked Questions
Henry Cavill has worked with top trainers and nutritionists to achieve his physique. He uses a combination of rigorous weight training, cardio, and diet.
Henry Cavill eats approximately 5000 calories daily when preparing for a role like Superman. When he is not actively preparing for a role, he may decrease his intake to 3000-3500 per day.
At 6’1” tall, Henry Cavill weighs between 193 pounds and 200 pounds.
Henry Cavill has been described as lean but can be bulkier, depending on his role.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Tara Mitchell, DPT Doctor Of Physical Therapy