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Henry Cavill’s Workout Routine, Diet Plan, and Body Transformation

Henry William Dalgliesh Cavill, known for his fascinating performance as Superman in DC movies including Man of Steel, Batman v Superman: Dawn of Justice, and Justice League, had to work incredibly hard to achieve a superhero physique. The role of the dashing agent he played in The Man from U.N.C.L.E. or the CIA assassin in Mission Impossible: Fallout also required him to have a fit and chiseled body. It is no secret that the workout and diet regimen of modern Hollywood superstars are so intense that these can be compared to those of professional bodybuilders and endurance athletes.

Henry Cavill Body Measurements

Height: 6’1”; Weight: 175-193 lbs

Chest: 49”; Waist: 34”

Biceps: 16”

Henry Cavill Workout

Henry Cavill Workout Routine

Cavill worked under the supervision of Mark Twight, the renowned American climber and the owner of Gym Jones who has trained several Hollywood actors. He was already lean and shredded from shooting the movie Immortals. However, to transform into Superman for Man of Steel and Batman V Superman: Dawn of Justice, Cavill had to gain significant muscle mass. He trained two months on his own and four months in Los Angeles with Mark, exercising two-and-a-half hours per day, pushing his body beyond the normal limits.

Henry Cavill’s Superman Workout

Although Gym Jones has not revealed the exact workout program Cavill followed, a CrossFit-type workout with high-intensity, wide-ranging, functional movements geared towards mass gain would approximate Cavill’s workout.

Monday: The objective is to lift 10,000 pounds as fast as you can in any number of rounds, each round containing one rep of these three exercises:

  • Squat
  • Press
  • Deadlift

Tuesday: Completing 8 X 50-yard sprints with 60 seconds of rest after each round.

Wednesday: Rest

Henry Cavill Man of Steel Workout

Thursday: 7 reps of the following exercises with as many rounds as you can in 10 minutes, using 50 lb dumbbells.

  • Bent Over Rows
  • Push Presses
  • Power Cleans

Friday: 5 rounds, each of the following to be completed in 60 seconds while resting 2 minutes after each round:

  • 20 Kettlebell Swings
  • 60-yard Sprints

Saturday: As many rounds as you can in 9 minutes

  • 3 Back Squats (lift 225 lbs)
  • 6 Pull-Ups
  • 9 Push-Ups

Sunday: Rest

Henry Cavill Body

Henry Cavill’s Diet Plan

Cavill admitted that he took at least 5000 calories a day by consuming plenty of meal replacement drinks rich in protein. His post-workout shake included peanut butter, coconut milk, whey protein, and maltodextrin. A sample diet plan with caloric cycles similar to that of Henry Cavill could look like this:

Weeks 1 to 2: 3,500 calories with 1-2 meal replacement drinks per day

Weeks 3 to 6: 3,500 calories with 1-2 meal replacement drinks per day

Weeks 7 to 8: 4,000 calories with 1-2 meal replacement drinks per day

Weeks 9 to 10: 5,000 calories with 2-3 meal replacement drinks per day

Weeks 11 to 12: 3,500 calories with 1-2 meal replacement drinks per day

Henry Cavill Ripped

Henry Cavill’s 3,500 Calorie Superman Diet for Man of Steel

Meal 1: 2 eggs, half cup oats, 5 egg whites, 1 apple, and multivitamins

Meal 2: 1 chicken breast, a cup of brown rice, a cup of broccoli

Meal 3: 2 slices of wheat bread, 6 oz tuna, shakes with water or whey, banana, 1 pear

Meal 4: A large flour tortilla, 6 oz chicken breast, half diced tomato, and half cup chopped lettuce

Meal 5: 1 cup oats, 8 oz milk, 2 tbsp peanut butter, 1 scoop whey, and sweet potato

Meal 6: A cup of cottage cheese, yogurt, and almonds

Henry Cavill Justice League Workout

Henry Cavill’s 5,000 Calorie Superman Diet

Meal 1: 56 g protein powder, 2 cups cereal, 3 cups low-fat milk, 6 tbsp almonds, and 2 cups blueberries

Meal 2: Half cup low-fat cottage cheese, 2 cups grapes, 56 g protein powder, 3 tbsp barley, and 1 1/5 oz sunflower seeds

Meal 3: 4 oz low-fat cheese, 4 cups veggie soup, 4 1/2 oz chicken breast, 3 whole Pita, 4 crackers, and 12 peanuts

Meal 4: 1 1/2 cups low-fat yogurt, 49 g protein powder, 3 tbsp almonds, and 1 1/2 tbsp barley

Meal 5: 4 cups cauliflower, 6 tbsp almonds, 11 oz lean cut beef, 2 cups rice, and 1 1/2 cups fruit juice

Meal 6: 2 cups chickpeas, 11 oz turkey breast, 1/4 cup onions, 1 cup mushrooms, 1 head of lettuce, 6 tbsp almonds, and 3 cups cherry tomatoes

Henry Cavill Workout Video

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