Henry Cavill Wednesday Superman Workout Routine
The Henry Cavill workout lasted 6 days a week, with Sunday off for recovery. Sometimes, they would take an extra day off, if Henry Cavill wasn’t feeling like his normal self. Wednesday was often taken as a recovery day, making the Henry Cavill workout a 5 day routine. Recovery is very important in this workout, as it’s very intense.
1st workout-Henry Cavill Wednesday Superman Workout Routine:
Back and Biceps Workout
Barbell or Dumbbell Speed Circuit (with proper form): Do 6 reps of each. Go for as many rounds as possible in 2 minutes. Three sets of 2 minutes, rest 1-2 minutes between sets. Try to beat your time each time, but use proper form:
- Reverse-grip Bent-over Row +
- Hi-Pull from floor +
- Push Press +
- Upright Row +
- Front Squat Push Press +
- Bicep Curl
Director Zach Snyder, also the director of the movie 300, is always interested in translating the workouts that his actors do off-screen into their on-screen performance.
These actors, when they train, they’re contemplating and experiencing a physical manifestation of their character. The pain, the goals, the failures, the successes. All those things are like this mini-crucible they go through. It’s an amazing way to make a movie.
2nd workout-Henry Cavill Wednesday Superman Workout Routine:
Deadlifts work your legs and back. They also build a strong core. Work your way up to Deadlift max by doing:
- 4 sets of 4 @65% max
- 2 sets of 2 @75% max
- 1 set of 8 @65% max
- 8x Heavy KB Lunge (4 each side)
- KB Swings Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights)
- Goblet Squat Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 52lb/24kg, 70lb/32kg weights)
- Back Squat (100 reps @ 50% body weight)
- KB Push Press Ladder (10x each @ 2 sets 25lb/12kg, 2 sets 35lb/16kg, 2 sets 45lb/20kg, 2 sets 50lb/24kg)
- 50-50-50x Wall Ball @ 20lb. (9kg. medicine ball)
- 50-50-50 Ball Slam @ 25lb. (11kg. medicine ball)
The ladders in the Henry Cavill workouts challenge you by combining olympic lifts with metabolic activity. This is really the signature of Gym Jones workouts. You work yourself to the brink at both an aerobic and anaerobic level. Add in the fact that it’s a functional workout, and now you know why Mark Twight is the person to go to for a superhero workout.
The training has been a journey of discovery, just like Superman’s journey of discovery. Superman learned how to fly. I learned I could do all sorts of things in the gym, which I never thought was possible. It’s not just the physical things,but a psychological thing as well.
You may substitute in dumbbells or barbells, if you must. Also, the above is just a sample. Use what’s right for you. Here is Henry Cavill, who partnered up with the National Guard, to promote exercise and proving to yourself what you can do:
Henry Cavill Workout Thursday Routine
Thursday might be a good time to take a day off. Henry Cavill would take days off for recovery, especially when starting the Superman workout. At first, it’s important to focus on form. Mark Twight, the Superman workout trainer, says he wants his actors to do ‘active recovery.’
This means that if you’re gonna take a day off, you still have to do an hour of cardio. Run/walk/cardio machine, anything to promote ‘active recovery.’ Once Henry Cavill was into the zone, he started doing full, 2.5 hour workouts as part of his Thursday routine.
1st workout-Henry Cavill Workout Thursday Routine:
Upper Body Workout
- 25 Pushups into 30 Side Plank (3 sets)
- Military Push Press x20 @40% body weight
- 4 sets of: 12x Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells)
- 2 sets of: 25x Squat Assisted Push Press
- 3 sets of 20 reps: Man-Makers (with dumbbells)
- 3x (1-5 reps) Pull-Ups Ladder (Ladder means you start with 1 set of 1, then 1 set of 2 reps, etc. up to 5. Then com back down from 5 reps all the way to 1 rep.)
- Dead Hangs (break it up if you need, go for 300 seconds total, link is to Mark Twight, Superman workout trainer, explaining the dead hangs exercise.)
Dirty 30’s: (Do following 4 exercises, you have 1 minute to complete each. Find an amount of reps that’s challenging for you to do in 50 secs. Then, in the other 2 sets try to continue to get everything done in under a minute. The idea is to reward you, if you move fast, by giving you time to rest. But, it gets harder to it all in under a minute as you go longer. Use remaining time to rest. 3 sets.)
The Henry Cavill workout used used kettlebells placed in a tub, to do the sled pulls. (0:25 in this Superman workout video). Use whatever you can make/find to get this done. If you want to be less functional (the Superman workout is about mimicking things that he would do in real life), then you can do Seated Pulley Rows instead.
Also, Mark Twight would sometimes sub in Mountain Climbers for one of the exercises above. So, if you can’t do one of the exercises listed above, here is Mark Twight (Superman workout trainer) showing you how to do Mountain Climbers.
If you’re feeling sore, it’s perfectly fine to take a day off. Rest and recovery are more important than over-training. On days of recovery, do an hour of cardio. Mark Twight, creator and personal trainer behind the Superman workout, says:
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I’d rather see you guys recover better and work less total volume…Than, the guy who goes at it every single day, and whose performance gets worse, and worse, and worse. Because he doesn’t pay attention to recovery, he doesn’t get enough sleep, he doesn’t get enough water, or calories.
Continue to get the 2nd Superman Thursday workout, and the Henry Cavill workout for the rest of the week.
2nd workout-Henry Cavill Workout Thursday Routine:
- 3×5 Wall Squat (explanation @ 47 secs in | warm-up)
- 100 Front Squats (Body-weight)
- 3×5 Goblet Squat (kettlebell)
- 3x20m Walking Lunges (weighted with sandbag)
- 3×20 Split Jumps
- 2x Dead Stop Back Squat @ 80% of Max
- 2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
- 30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
- 30sec Jump Squat +60sec Quick Step (Four Rounds)
- KB Swings to failure with 50 lb. kettlebell (23kg)
- Farmer Holds, 60-65% of body weight (Five sets, rest 3-5 minutes between set)
Mark Twight, Henry Cavill workout trainer, says about the Superman transition Henry Cavill went through:
The process that Henry went through is similar. He’s got this great power he develops.With that goes this responsibility and a genuine code of ethics or values that guides how he behaves, and allows him to make choices for the greater good. It’s the process of self-discovery.