Henry Cavill Workout Routines & Diet Plans


Henry Cavill Superman Workout RoutineLearn the Mark Twight workout that Henry Cavill performed for the role of Superman.

In order to prepare for his role as Superman, Henry Cavill hired the personal trainer Mark Twight who is also behind the transformation of Gerard Butler and his crew in the movie “300” into human washboards.

So you want to be able to put on that Superman costume pride at your next costume party (or simply for role playing at home… i don’t judge ) and to fill out the costume without the need to add those awkward muscles that are sewn in to make you look like the real deal. Before you strap on those bright red latex tights, get to the gym and get stuck into this Henry Cavil Superman workout.

So rumour has it when he was a young man, Henry was called “Fat Cavill” since he was quite tubby. Fast forward to today, instead of letting himself drown in sugary snacks , he has obviously got himself away from the fridge and into the gym, successfully transforming himself into the muscular Hollywood star we see today. Henry doesn’t just look the part for the film, he is also apparently amazingly strong, sporting the strength to hold his body on a pole horizontally like a gymnast (or pole dancer). A future in magic mike maybe?

The Henry Cavill Superman Workout – Three Phases – 20 weeks Total

Download a copy of this workout for easy viewing while you train.

The Superman Workout – Phase One Program – Conditioning – 6 Weeks


 Henry Cavill Workout – Conditioning Phase – Day 1- Strength

1Wall Squat210 
3Goblet Squat25 
4Clean + Front squat + Hang Clean3130 secsONE TRIPLET EVERY 30 SECONDS FOR 10 MINUTES I.E. 20 TOTAL TRIPLETS
5Deadlift52 80% 1RM
6Kettle Bell Swings320 24KG + 
7Fly on Rings310 

 Henry Cavill Workout – Conditioning Phase – Day 2 – Recovery

1Row, Run or Ride160 min@ Easy Pace

 Henry Cavill Workout – Conditioning Phase – Day 3 – Interval

1Row110 minsEasy Pace
2Row – 2 blocks of 6, 4 min break between blocks1230 sec 30 Sec@ >150M PER INTERVAL PACE
3Goblet Squat25
4Row110 minsEasy Pace

 Henry Cavill Workout – Conditioning Phase – Day 4 – Recovery

1Row, Run or Ride160 min@ Easy Pace

 Henry Cavill Workout – Conditioning Phase – Day 5 – Power Endurance

1Wall Squat210
3Goblet Squat25
4Practice Push-up + Squat + Push-up +Sit-up6130 secsOne set done every 30 sec
5Pull-up420 1 minPull down machine as required
6Turkish Get-up125 Focus On form
7Push-Up425 1 min
8Turkish Get-up130
9Air Squat4251 min
10Turkish Get-up130
11Sit-ups2501 min
12Turkish Get-up130

 Henry Cavill Workout – Conditioning Phase – Day 6 – Recovery

1Row, Run or Ride160 min@ Easy Pace

Superman Workout – Phase Two Program – Mass Gaining – 8 Weeks


 Henry Cavill Workout – Mass-Gain Phase – Day 1 – Strength Endurance

1Shoulder Dislocate310 
2Front Dumbbell Raise310 
3Lateral Dumbbell Raise310 
4Bench Press + Pull-Ups Superset5max3 minsDead Hangs on Pullups
5Seated Military Dumbbell Press5102 mins 

 Henry Cavill Workout – Mass-Gain Phase – Day 2 – Strength

1Wall Squat25 
3Goblet Squat25 
4Lunge420 meter10m forward, 10m backward
5Squat61 1 min85 – 90% 1Rmax
6Vertical Sit-Up110 Focus On form
7Sit and Reach440 1 min 

 Henry Cavill Workout – Mass-Gain Phase – Day 3 – Recovery

1Row, Run or Ride160 min@ Easy Pace

 Henry Cavill Workout – Mass-Gain Phase – Day 4 – Strength Endurance

1Shoulder Dislocate310 
2Push Press230sec30sec30 work 30sec rest
3Front Dumbbell Raise310 
4Lateral Dumbbell Raise310 
5Reverse Fly310 
6Seated Military Dumbbell Press5102 mins 
7Push Up Ladder With Feet110 
8Feet to Hands 10 5 

 Henry Cavill Workout – Mass-Gain Phase – Day 5 – Strength

4Stiff Legged Dead Lift54 
5Dead-lift5280% 1RM
6Plank Pull5Failure 3 min Focus On form
7Finger Curl210×3 2-4 min Strip Sets To Failure

 Henry Cavill Workout – Mass-Gain Phase – Day 6 – Recovery

1Row, Run or Ride160 min@ Easy Pace

Superman Workout – Phase Three Program – Leaning Phase – 6 Weeks


 Henry Cavill Workout – Leaning Phase – Day 1 – Strength

1Wall Squat210 
3Goblet Squat25 
4Dead-lift52 3 min 80% 1RM
5Row – 2 blocks of 8 reps, 4min rest between1620 sec 10 sec 110M Pace

 Henry Cavill Workout – Leaning Phase – Day 2 – Recovery

1Row, Run or Ride160 min@ Easy Pace

 Henry Cavill Workout – Leaning Phase – Day 3 – Power Endurance

1Wall Squat210 
3Goblet Squat25 
4Back Squat3Max in 1min90 sec 
5Seated Dumbbell Press3Max in 1min90 sec 
6Deadlift3Max in 1min90 sec 

 Henry Cavill Workout – Leaning Phase – Day 4 – Recovery

1Row, Run or Ride160 min@ Easy Pace

 Henry Cavill Workout – Leaning Phase – Day 5 – Strength

1Wall Squat210 
4Over Head Lunge52 3 min 80% 1RM
5Shoulder Dislocate1620 sec 10 sec 110M Pace
6Stiff Legged Deat-lift543min 
7Over Head Squat5380% 1RM
8Row11000m1000m row for time
910-1 Feet to Hands Ladder1010 to 1 

 Henry Cavill Workout – Leaning Phase – Day 6 – Power Endurance

1Warmup- Squat, Lunge Pushup210 

10-1 “Little Five 55” Circuit

>Air Squat



>Sit-Up (Feet Anchored)

>Ketttle Bell Swing 10 to 1

 1 min each 1

10-1 “Big Five 55” Circuit

>Bench Press

>Goblet Squat


>Box Jump (24″)

>Dead-lift 10 to 1

 1 min each 1

The Tailpipe – Henry Cavill Workout

Twight makes use of a regimen he referred to as “Tail Pipe”… Because its designed to get you “GASSED”

REMEMBER: The Tail Pipe  is carried out after finishing the regular workout. Hence, you will be performing a total of heavy weight drills as the Tail Pipe is tagged at the end.

The Tail Pipe is best described as lung burner with 100 repetitions that will burn down fat and make you gasp for air. This is composed of two parts such as: Recovery and Exercise. Every exercise is performed 25 times with breathing or recovery in between. This is achieved by doing 8 controlled and deliberate breaths from your nose, then proceeding to the following exercise right away. For all the exercises that utilize a weight, it is suggested to make use of 35lb/16kg dumbbell or kettle bell (it can be lighter in case you are a newbie).
Do the following exercises 25 times each back to back, no rest;

  1. Goblet Squat
  2. Kettlebell Swing
  3. Burpees
  4. Jumping Jacks

Now 8 SLOW controlled breaths in and out, no gasping!

Henry Cavill Diet Plan

Before filming began on Man Of Steel, Henry was interviewed by Total Film Magazine  about the diet he’d be using to become the ultimate super hero.

I’m on 5000 calories a day… You’ve got to eat protein first, then a little bit of carbs…you’ve gotta keep your hunger levels going,”…”I’m training two and a half hours a day, pushing my body beyond its normal limits, putting on a lot of muscle mass and just making myself look like Superman.”

5000 Calories is a hefty amount to be eating for beginners (of which Cavill is not). You could probably smash back 5000 calories of fast food in a day no problem, but to keep your body performing at it’s best and fat at a minimum, fresh fruits, veggies, lean meats and protein will need to be strictly adhered to.

When building mass,  a minimum of 1 gram of protein per pound of body weight is required. Aim for 1.5 grams.

Henry Carvill Leaning out Diet to Get Shredded

As a starting point, try following the diet (below) Henry and the cast of the Immortals used as featured in MF UK (april 2012). To get in pre-superman shape. If you are already relatively lean and want to cut straight to mass gain, we recommend the program and diet by Jim Stoppani at Bodybuilding.com.


  • Breakfast: Oatmeal with dried fruit and almond milk. 1 serving of fruit.
  • Snack: Natural protein bar. Sports recovery drink
  • Lunch: Salad of your choice but must include chicken breast, 30g avocado and 90g low-fat cheese. Low-fat dressing.
  • Snack: 60g nuts.
  • Dinner: 125ml vegetable soup. 180g salmon with lemon sauce, asparagus and wild rice.
  • Snack: 250ml fat-free cottage cheese. 30g nuts.


  • Breakfast: Protein shake (blend 1 banana, 50g berries, 1 scoop protein powder, 250ml almond milk).
  • Snack: Hummus with carrots
  • Lunch: 250ml vegetable soup. Salad with chopped turkey.
  • Snack: 1 green apple. 2tbsp almond butter.
  • Dinner: 180g chicken breast with 2tbsp honey chili sauce, quinoa and snap peas.
  • Snack: 20g casein protein.


  • Breakfast: Egg white omelet. Handful of strawberries.
  • Snack: 225g cottage cheese.
  • Lunch: Tuna salad with greens. 250ml soup.
  • Snack: 8 almonds. Carrot, apple, celery and ginger juice drink.
  • Dinner: 225g swordfish with mango and ginger sauce, wild rice and 1 medium artichoke.
  • Snack: Fresh pineapple with 225g cottage cheese.


  • Breakfast: Muesli with almond milk. 1tbsp protein powder. Carrot, apple, celery and ginger juice drink.
  • Snack: 240ml low-sodium V8 juice. 2tbsp peanut butter.
  • Lunch: Stir-fry 170g scallops with 250g Chinese vegetables, garlic, onion and ginger in 2tbsp olive oil.
  • Snack: Protein shake (blend 1 banana, 250ml carrot juice, 1 scoop protein powder).
  • Dinner: 225g turkey burger with coleslaw (no bun). 250ml gazpacho.
  • Snack: 20g casein protein.


  • Breakfast: 250g fat-free plain Greek yoghurt. 1 banana.
  • Snack: 225g unsalted nuts. Carrot, apple, celery and ginger juice drink.
  • Lunch: Veggie burger with sautée vegetables and salad. 125ml vegetable soup.
  • Snack: 20 pistachio nuts.
  • Dinner: Tuna salad with plenty of greens. 250ml chilled cucumber soup.
  • Snack: 225g cottage cheese. 30g mixed nuts.


  • Breakfast: Scrambled egg white or egg white omelette with mushrooms. Handful of strawberries. 170g cottage cheese.
  • Snack: 1 tomato. 50g fat-free cheese.
  • Lunch: Soup and salad of your choice (include 2tsp sesame seeds).
  • Snack: 50g turkey jerky. 280g almonds.
  • Dinner: 280g halibut with 4tbsp pesto, wild rice and courgette.
  • Snack: 20g casein protein.


  • Breakfast: Egg white omelette with spinach. Handful of strawberries.
  • Snack: Fresh pineapple with 30g cottage cheese. 225g unsalted nuts.
  • Lunch: 280g steak with salad of your choice (include avocado).
  • Snack: 1 apple with 2tbsp almond butter.
  • Dinner: Beef and broccoli stir fry. 250ml miso soup. 1tbsp protein powder.
  • Snack: 225g cottage cheese. Handful of mixed nuts.

Henry Cavill Supplement Stack to Supercharge your Diet

Most important of all the supplements listed below is PROTEIN! Your body needs it to build all that muscle you’re going to need to fill that suit. Ideally, following this full supplementation guide created by Jim Stoppani fully along with your heavy duty workout, the tailpipe and good nutrition will see you making major changes to your body.

When You Wake Up

  • WHEY PROTEIN: 20-40 grams
  • Whey protein is effective for muscle growth because it’s one of the fastest-digesting proteins. Especially good around workouts.
  • MULTIVITAMIN: 1 serving
  • Micronutrients for general health and to support muscle gain

With Your Meals

  • FISH OIL: 2-3 grams; 3 times per day
  • Fish oil helps with fat loss, reducing inflammation and improving overall health.
  • CLA: 1-3g
  • Considered both a fat burner AND mass builder support

Before Workout

  • NO BOOSTER: 1 serving (30 min. before)
  • Causes blood vessels to widen, allowing more blood into your muscles = Bigger Pump!
  • WHEY PROTEIN: 20 grams (30 min. before)
  • CREATINE: 2-5 grams (depending on brand)
  • Increase muscle strength, muscle power and muscle endurance
  • BETA-ALANINE: 1.5-3 grams
  • Helps you use heavier weights for more reps!
  • BCAAs: 5 grams
  • Promote muscle synthesis and recovery

After Workout (within 30 minutes)

  • WHEY PROTEIN: 20-40 grams
  • CASEIN PROTEIN: 10-20 grams
  • A  slow-digesting protein .. perfect for overnight.
  • CREATINE: 2-5 grams
  • BETA ALANINE: 1.5-3 grams

Before Bed

  • CASEIN PROTEIN: 20-40 grams

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