Henry Cavill Workout Routine for Superman & The Witcher!

There is no argue that Henry Cavill is the best Superman on the big screen. He may not have the powers of Superman but he certainly possesses the look of Superman as we have seen in the DC movies since when he was first featured in 2013’s movie, “Man of Steel”. Furthermore, Netflix’s ongoing Fantasy-action series, “The Witcher” also features Cavill as the main protagonist named Geralt of Rivia. In this popular show, we also have witnessed Cavill’s bulging biceps and chest. This makes the fans like us really impressed as well as surprised that how he continually improves his physique from 2013’s Man of Steel to current ongoing series, The Witcher. Let’s know about Henry Cavill workout routine and how he has accomplished such a lean and muscular physique.

Fundamental Factors in Henry Cavill Workout Routine!

The British actor is honestly a big guy – over 6 feet tall and weighing around 200 lbs. He has become even bigger thanks to his gruelling workout regime that consists of several fundamental factors that may surprise you. Even Cavill admitted in an interview about how rigorous he trains to prepare himself for such legendary roles like Superman & Geralt. Henry Cavill workout routine is mixed with resistance training for muscle building, Olympic weightlifting for strength and volume, functional & CrossFit training for endurance & fitness in general and cardio obviously. What is surprising as well as inspiring is the fact that Cavill not only focuses on muscle building but also he focuses on being fit and healthy. That’s what matters most, right? Looks like he wanted to be a real life Superman and now, a real life Witcher.

Now, Let’s Know The Workout Regime of Our Beloved Superman!

Before we go into details of Henry Cavill workout routine, we have to confess the fact that the exact detail of his workout has not been revealed officially but fortunately, in some interviews, Cavill somewhat shared his routine and how he has prepared himself physically for the roles. We have already mentioned that his workout routine includes not only resistance training but also other type of fitness habits such as CrossFit and Olympic lifts thanks to his trainer, former professional climber, Mark Twight who has got his reputation from training the cast of the movie, “300”. However, now as Cavill is preparing himself for The Withcer, he has started working with Dave Rienzi, who is also the strength and conditioning coach of none other than, Dwayne The Rock Johnson.

Dwayne Johnson and Henry Cavill

Anyway, Henry Cavill workouts up to 2.5 hours a day, 4-5 days a week which includes the two different weekly routines in which, one is dedicated to bodybuilding and the other week is for CrossFit training. The aim of this type of workout routine is to increase the muscle mass while staying as lean as possible. Obviously, diet & nutrition plays an essential role here. Moreover, fasted cardio is a must in regular basis in Henry Cavill’s workout routine. He does cardiovascular training before consuming any calories in the morning so that the stored fat can be burnt. Let’s check out the bodybuilding or muscle building workout routine of Cavill first.

Henry Cavill Workout Routine: Bodybuilding Week!

As we all know, Henry Cavill’s workout routine of gaining muscle consists of mainly resistance training with progressive overload. Just like many of us, he also hits different muscle groups on different days. Now, let’s take a look at the routine.

#DAY 1: Monday

Cavill starts the first day of the week with upper-body exercises to gain muscle mass in his chest and back.

  • Incline dumbbell press – 4 sets/5-8 reps
  • Flat dumbbell press – 4 sets/5-8 reps
  • Weighted pull-ups – 4 sets/5-8 reps
  • Dumbbell or barbell row – 4 sets/5-8 reps

#DAY 2: Tuesday

The next day, he trains his lower-body with some traditional lower-body workouts for quads, hamstrings, glutes & calves.

  • Deadlift – 5 sets/ 5 reps
  • Front squat – 5 sets/6-8 reps
  • Front lunges – 4 sets/8 reps per leg
  • Barbell Bulgarian Split Squat – 4 sets/6-8 reps per leg
  • Calf raises – 5 sets/12 reps

#DAY 3: Wednesday

  • Rest Day for Superman and Geralt.

#DAY 4: Thursday

Just like Monday, Henry Cavill trains his chest and back in Thursday again but this time, using some isolation exercises.

  • Incline dumbbell press – 4 sets/8-10 reps
  • Cable crossover – 4 sets/10-12 reps
  • Weighted chin-ups – 4 sets/8-10 reps
  • Seated cable row – 4 sets/10-12 reps

#DAY 5: Friday

Cavill targets his shoulder and arms in this day with these following workouts.

  • Seated dumbbell press – 5 sets/8-10 reps
  • Side lateral raise – 5 sets/10-12 reps
  • Front Lateral raises – 5 sets/10-12 reps
  • Any bicep curl variation – 6 sets/10-12 reps
  • Any tricep extension variation – 6 sets/10-12 reps

#DAY 6: Saturday & Sunday

  • Some stretching, soft tissue work and rest.

Let’s now check out how Henry Cavill trains himself with some really intense CrossFit movements.

Henry Cavill Workout Routine: CrossFit Week!

His CrossFit routine consists of the combination of high-intensity movements with strength-building Olympic lifts as well as 20 minutes of fasted cardio. However, he does cardio regularly so it doesn’t matter if he’s doing CrossFit or resistance training. Along with cardio, CrossFit training also helps him to stay lean. Let’s know the routine by which Henry Cavill improves his functional strength as well as endurance level and fitness in general.

#DAY 1: Monday

The first day of week of Cavill is started with lifting 10k lbs as quickly as possible by performing one set of each compound exercises such as Squat, Deadlift & Bench Press.

#DAY 2: Tuesday

The next day, Henry Cavill goes to next level endurance training when he does 8 × 50 yard sprint with one minute rest between each set.

#DAY 3: Wednesday

Just like bodybuilding week, Wednesday is also the rest day for Cavill while he’s in CrossFit training.

#DAY 4: Thursday

Henry Cavill uses 50lbs dumbbells to perform the following exercises as many sets as he can in 10 minutes:

  • 7 DB Bent Over Rows
  • 7 DB Power Cleans
  • 7 DB Push Presses

#DAY 5: Friday

His Friday routine is also much similar to Tuesday. In this day, he goes for 60 yards sprint for a few sets and then, 20 kettlebell swings for 2 sets.

#DAY 6: Saturday

Unlike Cavill’s bodybuilding week, he doesn’t take rest on Saturday while training CrossFit rather he performs all these following exercises as many as he can within 9 minutes. It’s similar to the Thursday routine but the exercises are different. In Thursday, he trains with only dumbbell exercises while in Saturday, he works out with some bodyweight and compound strength-building exercises which are as follows:

  • Back squats (225 lbs)
  • Burpees
  • Weighted Pull-ups
  • Weighted Push-ups

#DAY 7: Sunday

Rest day.

Point to be noted that in his CrossFit week, Henry Cavill does rowing for 250 meters on a stationary rowing machine as fast as he can with heavy resistance which helps to improve his stamina and endurance even more amazingly.

The Bottom Line

Therefore, here is the Henry Cavill workout routine which we have tried to describe as orderly & in-detail as possible. You have now realised that how much Henry Cavill dedicated to train his physique to play the roles like Superman & Geralt from The Witcher. Furthermore, he maintains a strict 5,000 calorie diet plan which includes steak, eggs, chicken, coconut milk, heavy cream, yogurt, fruits etc. He also took several supplements during his prep for Superman. They are: multivitamin, fish oil, probiotics & magnesium. So, if you are a Henry Cavill fan and want to train like him, take precautions, talk your gym trainer before beginning this type of gruelling workout routine otherwise, you might injure yourself badly. On the contrary, if you have enough fitness level and if you’re already habituated with some intense training routine, then you can consider starting this routine. Anyway, we hope you have found this article about Henry Cavill workout routine helpful. If it really so then don’t hesitate to comment your thoughts down below. Thanks for visiting and appreciating our work.

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