Even though this is a metabolic workout, there is still plenty of strength training. To lose weight, Cavill simply reduces his caloric intake while continuing to work out. The Man of Steel cutting phase for the Superman Workout lasts for 1.5 hours a day, 6 days a week.
Henry Cavill’s transformation into Superman, in Man of Steel & Batman v Superman: Dawn of Justice uses 3 types of workouts: Strength, Power/Endurance, and Recovery days. Before the fat burning routine (below), the Henry Cavill Workout used a mass-gaining type of routine. Now, it’s time to maintain that weight while burning fat.
Superman Workout Week 3 Routine
Here’s the Superman Workout Week 3 routine, which Henry Cavill used to get in shape. It was used during the Fat-Burning phase of his superhero workout:
- Monday: Strength
- Tuesday: Recovery
- Wednesday: Power-endurance
- Thursday: Recovery
- Friday: Strength
- Saturday: Power-endurance
- Sunday: Rest/Recovery
The goal of the Superman Workout Week 3 routine is to look like a superhero. His trainer, Mark Twight, wants to make sure he’s able to show off his muscles. They really wanted to focus on his chest, shoulders, abs & legs.
Henry Cavill did the Superman Workout Week 3 routine, leading up to the shirtless scenes in Man of Steel and Batman vs. Superman: Dawn of Justice (2016).
Monday Superman Workout: Strength
The Superman Monday Workout for Week 3 is a strength workout, followed by HIIT training. The wall squats, air squats and goblet squats are all part of the leg warmup. The goal is to focus on technique, posture and to get the blood flowing to your legs.
|Wall Squat||2||5||15 sec||Warm Up|
|Air Squat||2||10||15 sec||Warm Up|
|Goblet Squat||2||5||15 sec||Warm Up|
|Walking Lunge||2||10||15 sec||Each Leg|
|Deadlift||4||4||120 sec||@ 70%|
|Deadlift||3||3||2 Min||@ 80%|
|Deadlift||5||2||2 Min||@ 90%|
|Seated DB Press||3||8||60 sec||Heavy|
|One-Arm Arnold Press||3||12||60 sec||1-Hand|
|Rowing Machine||6||2 min||1 Min||Sprint/Rest|
The percentages of your deadlift are based on your “max” lift – the maximum weight you think you could lift, if you only had to do it once. For the rowing interval training, the goal is to beat your previous speed in each of the following sets. Rowing is used by Cavill during the Superman workout mainly for safety reasons.
Tuesday Superman Workout: Cardio
The Tuesday Superman Workout for Week 3 is a recovery workout. Cavill uses his recovery days to do a 60-minute cardio workout. These type of workouts help the body increase it’s metabolism. Choose from one of the following:
- Bike Riding/Elliptical/Treadmill
Using music or audiobooks helps to keep things interesting. A long cardio routine can often get boring. That’s why it’s more fun to switch it up every 15 minutes. Or, try something new & different each workout.
Although Cavill mostly stuck to rowing (for safety) with this workout, his trainer says:
Recovery workouts cover a lot of variety, from emphasizing structural work to low intensity jogging sessions…to practice lifting, rowing or swimming.
Wednesday Superman Workout: Barbell Power
For the Wednesday Superman Workout, Cavill uses a barbell to do power training. Do all 5 exercises without ever letting go of the barbell. Rest only after you’ve done 1 set of 5 of each exercise.
|Clean and Press||5||5||Superset|
|Barbell Push Press||5||5||Superset|
|Barbell Bent-Over Row||5||5||Superset|
|Front Squats||3||12||Superset #2|
|Barbell Push Press||3||12||Superset #2|
|Rowing Machine||8||1 Min||Sprint/Rest|
Today’s workout requires a barbell for the first 5 exercises, or use dumbbells if you have to. The superset is all done together, as circuit training. This means you do one set of each exercise, then immediately move onto the next exercise.
Rest 2 minutes after each superset, then repeat the superset until you’ve reached the total of five sets. Advanced: Increase the weight on the barbell after each set. For example, Cavill would go up from 75, to 80, 85, 90, 100 lbs. in weight.
Thursday Superman Workout: Cardio
The Thursday Superman Workout for Week 3 is another cardio workout. Do a 60 min cardio workout, at low-intensity. Choose from any aerobic activity you like, for example:
- Bike Riding/Rowing
Your focus should be on cardio activity at an easy pace. Staying at a lower pace reduces the amount of cortisol the body secretes. This hormone is responsible for your body storing fat, so just have fun for better results.
Friday Superman Workout: Strength
The Friday Superman Workout focuses on strength training. Cavill, and his trainer Mark Twight, wanted to showcase Cavill’s shoulders to give him that ‘superhero’ look. Twight says:
There has never been a superhero who doesn’t have broad shoulders and a narrow waist. Henry worked to accentuate that as we aimed at the unrealistic comic book illustrations we used as an aesthetic guide.
To get that look, Cavill uses 2 supersets on Friday. The first superset is a “Ladder” routine for the upper body & core. The second superset focuses on all three parts of the shoulders. If pushups are too easy, use a weighted vest for a bigger challenge.
|Cardio||1||10 Min||-||Warm Up|
|Pull Ups||10||Ladder||-||Superset #1|
|Push Ups||10||Ladder||-||Superset #1|
|Plank Pull||10||Ladder||-||Superset #1|
|Ab Crunches||10||Ladder||2 Min||Superset #1|
|Barbell Push Press||3||12-15||1 Min||-|
|Front Raises||3||12||-||Superset #2|
|Lateral Raise||3||12||-||Superset #2|
|Rear Delt Flys||3||15||1 Min||Superset #2|
For the 10-to-1 Ladder Routine:
You do 10 of each exercise, then 9, then 8, then 7, etc. moving down to 6-5-4-3-2-1 reps of each exercise. Immediately after doing a complete circuit, do the entire ladder again (with one less rep) until you’re down to 1. Rest when needed, especially when getting used to the routine.The lower sets don’t sound hard, but you’ll be winded by the time you get there, so again, rest as needed!
Saturday Superman Workout: Power
For the Saturday Superman Workout Week 3, Cavill uses power & endurance training. This training combines weightlifting, aerobic and compound movements. This not only helps burn fat, but also prepares Cavill for his action scenes in Man of Steel.
|FLR Hold||3||Max||30 sec||Static Hold|
|Walking Lunge||3||20||30 sec||10 (Each Leg)|
|Box Jump||3||20||30 sec||Quick Pace|
|Clean and Press||3||5||1 Min||70% of Max|
|DB Shoulder Press||3||25||1 Min||*Use Legs|
|Man Maker||3||1 Min||1 Min||1 Min (On/Off)|
|Bench Press||3||12||90 sec||60% of Max|
|Pull Ups||3||Max||Superset #1|
|Upright Rows||-||10||-||Superset #1|
|Front Raises||-||10||2 Min||Superset #1|
During the Shoulder Press, start out by solely engaging your upper body and shoulders. Only when you get fatigued, should you engage your lower body, and use your legs to give you the strength you need.
FLR stands for Front Leaning Rest (proper form requires being at the top of Push up position, arms locked out, holding a solid plank of your core). For the FLR Hold and Pull Ups, ‘Max’ means, until failure, or 1 minute.
Superman Workout Week 3: More Reading
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