Henry Cavill Workout Routine And Diet For Superman - FitMole

Henry Cavill Workout Routine And Diet For Superman

554 Comments | Celebrity Workouts

Man of steel workout routine

Well ladies and gentlemen, it looks like Henry Cavill has done it again.

After getting absolutely shredded for his role in Immortals, Henry Cavill has taken it upon himself to bulk up for the titular role as Superman in 2013’s Man of Steel.

And if you’ve seen any of the recent behind the scene photos, then you’ll definitely notice that Henry Cavill has succeeded in packing on a substantial amount of muscle.

I laid down a detailed overview of the Henry Cavill’s training and diet to help you look like Superman.

Train in all rep ranges to get ripped like Henry Cavill

henry cavill superman workout

In order to properly portray Superman, Henry Cavill needed to look both big and strong. And the best way to accomplish this is by lifting in both low, mid, and high rep ranges. When most guys train, they typically either train really really heavy or really really light.

They either lift exclusively in the 3-6 rep range or in the 10-12 rep range.

While lower rep ranges (3-6 reps) are good for increasing your strength levels, they aren’t the best for muscular hypertrophy.

On the other hand, higher rep ranges (10-12 reps) are good for increasing fluid in the muscle which will quickly increase the muscle’s size but it doesn’t necessarily translate to strength gains. To build the best overall physique, you need to incorporate all rep ranges.

As you can see in the pic above, Henry Cavill definitely got ripped for Man of Steel. He has excellent muscular density and body proportions. I can’t stress the importance of body proportions enough when it comes to building muscle.

Henry Cavill has a very “shoulder centric” look to his body meaning he has very broad shoulders and a very tight, lean waist. All guys should aim for this look if they want to look like Henry Cavil.

How to do the Henry Cavill workout

For the Henry Cavill Superman workout, your workout should be spread over 4 days. Ideally, you should be on a 2 day on-1 day off cycle. Or if you can’t swing that, you can do an every other day cycle

Monday (Upper body, strength)

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

Tuesday (Lower body, strength)

  • Deadlift – 5 sets/ 5 reps
  • Front squat – 5 sets/6-8 reps
  • Front lunges – 4 sets/8 reps per leg
  • Calf raise – 5 sets/12 reps

Wed (Rest) 

Rest day.

Take it easy.

Thrus (Chest and Back, hypertrophy)

  • 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

Friday (Shoulders and arms, hypertrophy)

  • 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

Saturday and Sunday (Rest)

Note: You can do some soft tissue work (with foam roller or lacrosse ball), some dynamic stretching, and even some walking but don’t do any high intensity activities.

Henry Cavill diet – don’t screw this up!

henry cavill diet

I’m on 5,000 calories a day. You’ve got to eat protein first, then a little bit of carbs … you’ve gotta keep your hunger levels going.

While the sample Henry Cavill workout above will help you gain muscle like a mother*ucker, it will only work if your diet is on point.

According to various interviews, Henry ate up to 5000 calories per day in order to bulk up for Superman.

I don’t know if this number is over exaggerated but the majority of people will never need 5000 calories per day, even if your goal is to gain weight.

For most people, the following formula tends to work pretty well: Your bodyweight in pounds x 16-18 kcals.

You can adjust up or down by 100-200 calories if you start to gain more fat than muscle.

As for what kinds of foods you should eat…I don’t particularly care.

  • Aim to get about 0.8-1 gram of protein per pound of bodyweight.
  • Aim to get 20% of your calories from fat.
  • Fill in the rest of your calories with carbs.

You can still eat your favorite foods, but just remember – moderation! You should try to eat more whole foods 80% of the time, meaning foods like potatoes, beef, chicken, pork, whole milk, rice, pasta, fruits, and vegetables.

But if you have a craving for doughnuts or pizza then don’t deprive yourself either, just don’t binge on that shit.

Do you need to take supplements?

I typically don’t recommend supplements because all you need t build a badass body like Henry Cavill in Superman is a solid workout program and good nutrition. But that’s not to say supplements are useless.

If you’re having trouble getting enough protein, then a protein powder may help.

Other than that, a multivitamin is useful to cover potential mineral deficiencies.

And some fish oil is useful to combat inflammation and balance out the Omega 6 to Omega 3 ratio that is so common in Western diets.

Recommended supplement brands:

  1. ON Whey (protein powder)
  2. Garden Of Life Multivitamin for men (multivitamin) 
  3. Nutrigold fish oil (fish oil)

Update (6/14): What if I’m not trying to gain muscle?

I understand everyone has different goals and not everyone is trying to gain muscle. A lot of guys are complete beginners and want to lose weight.

Here’s how to modify the workout and diet above if you’re trying to lose weight and not gain muscle:

  • Do the same workout but the each workout but on Monday do 1 less set for each exercise.
  • On Tuesday, do 1 less set for each exercise except calf raises (still do 5 sets). On Thursday, do 1 less set for each exercise.
  • On Friday, do 1 less set for each exercise, except for the bicep and triceps exercises (only do 4 sets each instead of 6)
  • For you diet, the only thing that changes are your calorie requirements.
  • Use the following formula:Your bodyweight in pounds x 16-18.
  • If you’re a complete beginner, chances are you’ll gain muscle and lose fat (the newbie effect) which is awesome even if you’re in a calorie deficit.

Henry Cavil Workout: Want the exact blueprint to build a “Superman” worthy body?

Look I know a lot of guys who aspire to look like Cavill struggle with losing weight and building muscle.

You’re probably one of them.

So I took everything I know and created a program called Superhero X12 designed specifically for guys who want to get ripped and build a Hollywood “superhero” body.

If you ever wanted the lean, aesthetic physique of a Hollywood actor, be sure to check it out. If you have any questions on the Henry Cavill Man of Steel workout, be sure to leave them below.

Jeff - May 14, 2017

Hey Keith,

I’m in the military and was wondering if you had a PDF for this workout program? Thanks!

    Keith - May 19, 2017

    You can click the PDF link in the article to download the PDF 🙂

Tony - June 14, 2017

Why on the website it says on the day 1 upper body strength and is all 4-6 range but on the PDF states rep ranges from 8-10 as well on the same day, which one is mistaken? Thanks…

    Keith - June 14, 2017

    That’s correct. You’re not forced to only do one rep range per workout.

Phil - June 22, 2017


On hypertrophy chest,4 sets x 8-10 reps, can I do one weight for 2 sets at 10 reps and then increase the weight for the last 2 sets at 8 reps?

    Keith - June 22, 2017

    4 sets for 8-10 reps is called a straight set.

    So you are supposed to use the same weight and try to hit 8-10 reps for each set. You’ll typically find that you can hit 10 reps on the first set and each subsequent set, you’ll find yourself coming clossre to 8 reps.

    THere’s no real need to increase the weight. I would just focus on hitting the rep range.

Philip Michael - July 1, 2017


What are your thoughts on the ketogenic diet? I’m thinking if giving it a shot

    Keith - July 4, 2017

    completely unnecessary. really no reason to do it, IMO.

Phil - July 3, 2017


If I hit my daily protein goal early in the day, should i stop eating more even If I get hungry?

    Keith - July 4, 2017

    if you hit your protein, but not your calorie goals, you should still fulfill the calories.

Zach - July 6, 2017


Can you suggest a cardio regimen to add to this workout plan? Currently I hit the elliptical at target HR for 25-30 mins after each workout. Do you think this is a good idea or do you recommend something different?


    Keith - July 7, 2017

    Well it’s not going to help you gain more muscle. Cardio is really more so for improving your cardiovascular health more than anything. But it won’t do anything magical in terms of body composition. I view it as completely optional.

Bryan - July 20, 2017

What would be a good Bicep Curl Variation and a Tricep Extension Variation ?

Dakotah - September 10, 2017

How long does it take for the pdf to be sent to my email?

Robert - September 28, 2017

If I wanted to add ab exercises to this workout. What exercises would you recommend and on which days would those be performed?

    Keith - September 28, 2017

    If you want, you can add in some cable crunches and woodchoppers on your lower body days.

      Robert - September 28, 2017

      So just abs on Tuesday then? Is that enough? I used to do abs 3 times a week earlier and it showed great result.

      Also, could I add shrugs on Thursday? Feel like this would be a good way to work the traps and since Im only doing 4 exercises that day I could fit one more.

        Keith - September 28, 2017

        my bad i thought this had lower 2x per week haha. Ok do it on lower and shoulder/arms day.

        What’s your training experience? If you’re just starting out, you don’t need to do everything. If you have 3+ years training expirience under your belt, yeah you can add in shrugs and other stuff.

          william - September 29, 2017

          Thanks for quick response. Yeah I have trained about 6 years. I’ve always wondered if the order you do exercises matters. When doing this Thursday workout I start of with chin ups because I find these harder to perform when having them as the third exercise that day. Is this okay?
          If not, where in the workout would you suggest I put the extra exercises such as shrugs on my Thursday workout and my ab exercises on my Tuesday and Friday workouts.

          Also, something I’ve never found a straight answer too is weather you should do 6sets of 10-12reps on EACH arm or if it’s divided so you do 3sets on each arms or perhaps 6sets on each but only 5-6reps on each arm.

          Keith - September 29, 2017

          – Order definitely matters since doing a certain exercise first can affect the amount weight/intensity of exercises that follow. You can do your weaker lift first, no prob.
          – Shrugs/abs structure is fine.
          – 10-12 each arm

Steve - October 8, 2017

Is training legs once a week enough?

    Keith - October 9, 2017

    depends on the person. This works fine for a beginner/beginner-intermediate.

    But if you already have a lot of years of training under your belt, then you should train more than once per week.

John - November 6, 2017

How many cycles of this do you do before moving to a different workout cycle. I like to change my cycles every few months

atonu - November 25, 2017

sir do I take multivitamins before or after the workout???

Bobby - January 20, 2018

I’ve been hitting the gym again. Last time I did, I did this workout and saw great results. I lost a ton of weight, got much stronger and, looked much stronger. This time around I have a lot more time on my hands and I would like to do two-a-day. What would you advise as far as doing two-a-day with this workout?

Trevor Green - January 28, 2018

I’ve been doing this workout routine for months now and I’ve seen substantial results overall but don’t see adaqute progress in my chest. I do exactly what it tells me how it tells me to do it. I meet my calorie goal and have gained a ton of weight in muscle. Am I doing something wrong?

    Keith - January 28, 2018

    man…could be so many possible reasons.

    But if you’re gaining muscle everywhere else EXCEPT your chest, it’s probably poor exercise form or bad mind/muscle connection.

steve - March 25, 2018

Alternative to weighted pull up?
And one leg day fine?


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