Superman Henry Cavill Lean Mass Training Programme

Superman Complete Training Programme

Henry Cavill worked with Mark Twight, a world-class climber who started Gym Jones in 2003. Gym Jones is an exclusive invite-only gym that trains athletes,
military personnel, and well, superheroes. Download and train like Superman .

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Total Body Workout

1) 2x Clean + 5x Kettlebell Squat @ 70% body weight (One combo every 30 seconds for 5 minutes)

2) 2x Two-hand KB Clean and Squat (One combo every 30 seconds for 5 minutes.)

3) 100 Front Squats (Body-weight, break into sets of 25 if you need to)

4) 3 sets of 15 reps Box Step-up

5) 3 sets of 15 reps Deck Squats

6) 20x Frog Hops + 40m Bear Crawl (Do 4 rounds of this combo, rest 2 minutes between sets)

7) 3 sets 20 reps: Man-Makers (with dumbbells)

8) 3 sets of 20 reps: Sit-Ups

Upper Body Chest / Shoulder Workout

1) Any Cardio Machine 10 minute (warm up)
2) 10 more minutes with Rowing machine @ easy Pace (warm up)
3) 6 sets of: 10x Bench Press (alternating arm, with kettlebells)
4) 4 sets of: 12x Military Push Press
5) 4 sets of: 12x Arnold Press (The Henry Cavill workout used alternating, one hand dumbbells)
6) 2 sets of: 25x Squat Assisted Push Press
7) 4 sets of: 12x Hammer Curls




“Jonestown Sprint:”45 secs of each exercise. 2 sets of each (perform as a circuit).

• Plank Push Ups
• DB OH Hold
• KB Swings
• Dead Hangs
• Ball Slam
• Wall Sits

Upper Body & Back

1. 20 Push Press (Dumbell)
2. 20 Burpee Pull-up
3. 10 Push Press (Dumbbell)
4. 12 Burpee Pull-up
5. 10 Pull-Ups
6. 3 sets of 50 Wall Ball @ 20lb.(9kg. or a medicine ball that challenged you)
7. 3 sets of 50 Ball Slam @ 25lb.(11kg or a medicine ball that challenged you)
(sub: lat pull-downs and more pullups if you don’t have medicine balls) When Henry Cavill was on-set, he was seen doing pull-ups between takes (video on page 3).

Dirty 30’s

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 some rest. But, it gets harder as you go longer. Use remaining time to rest. 3 sets.)

1. Sled Pulls  (0:25 in this Superman workout video)
2. Chinups
3. Burpees
4. Situp Medicine Ball Throws



Legs Workout

1. 3×5 Wall Squat (explanation @ 47 secs in | warm up)
2. 100x Squats (bodyweight, break down into sets of 25 if needed)
3. 3×5 Goblet Squat (while holding kettlebells, see 0:27 of this video for a quick glance)
4. 3x 20 meters Walking Lunges (sandbag weighted)
5. 3×20 Split Jumps
6. 2x Dead Stop Back Squat @ 80% of Max
7. 2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
8. 30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
9. 30sec Jump Squat +60sec Quick Step (Four Rounds)
10. KB Swings to failure with 50 lb. kettlebell (23kg)
11. Farmer Holds, 60-65% of body weight (Five sets, rest 3 minutes between set)

source:http://www.popworkouts.com/henry-cavill-workout-superman/