Last modified on November 11th, 2023 at 6:14 pm
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.
Height: 6’1”; Weight: 175-193 lbs
Chest: 49”; Waist: 34”
Biceps: 16”
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.
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:
Tuesday: Completing 8 X 50-yard sprints with 60 seconds of rest after each round.
Wednesday: Rest
Thursday: 7 reps of the following exercises with as many rounds as you can in 10 minutes, using 50 lb dumbbells.
Friday: 5 rounds, each of the following to be completed in 60 seconds while resting 2 minutes after each round:
Saturday: As many rounds as you can in 9 minutes
Sunday: Rest
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
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
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
Last modified on November 11th, 2023 at 6:14 pm
