Henry Cavill is a British actor best known for his portrayal of Superman. Still, he has also landed many iconic characters over the years, including August Walker / John Lark, Sherlock Holmes, and Geralt of Rivia. After landing his first film role as a teenager, Henry began pursuing his acting dreams on the British scene. He started his career with a role in the feature adaptations of The Count of Monte Cristo; then, he portrayed supporting roles in several television series, such as ‘The Inspector Lynley Mysteries’, and ‘Midsomer Murders’. The Brit had a breakout role on ‘The Tudors” from 2007–10 before shooting to stardom as Superman in 2013’s Man of Steel.
Henry Cavill Workout Routine
Henry Cavill works with Hollywood strength mastermind Dave Rienzi, usually associated with Dwayne ‘The Rock’ Johnson’, —to build his superhero physiques. Instead of heavy lifting, Dave advised him to use high reps of lower weights to bulk up quickly. The actor trains six times weekly, dedicating each workout to a different muscle group to allow it to recover before the next session. He constantly varies his exercises so that his body does not become accustomed to a particular routine.
In a recent interview with GQ, Cavill shared a few training secrets that have kept him pushing the limits in the gym: “I will have different workouts for different parts of the week, depending on which muscle group I’ll be working. Quite typically it’s six days a week.” Right now, he is on a four-day split. Hank starts with his legs; the next day, he hits the chest, triceps, and calves. The third lifting day is the back day, followed by the shoulders and biceps on the fourth. Leg day is his favorite workout, but if he is tired and wants to leave the gym looking good, nothing beats shoulder and arms day.
When it comes to staying lean, the key for Cavill is fasted cardio. “I’ll be doing fasted cardio, so I get up in the morning, I will have a coffee, and then I will do some cardio for half an hour, and then I’ll have breakfast and then I will either go to the gym, or go to work depending,” he says. One study found that doing aerobic exercise while fasting leads to higher fat oxidation (the process of breaking down fatty acids to decrease body fat) than exercising after eating.
Sleep is a crucial part of Henry’s recovery. He tries to get eight hours of sleep per night, but this depends on his hectic schedule. An athlete needs one hour of sleep for every two hours of stress. Stress decreases the body’s ability to heal, especially for athletes. Aside from being an important part of the recovery process, growing evidence suggests that increased sleep duration and quality in athletes are associated with improved performance and competitive success.
The following is a typical workout and split structure used by Henry Cavill:
Leg
- Back Squats: 3 sets of 8 reps
- Leg Press: 3 sets of 10-12 reps
- Hack Squats: 3 sets of 8-12 reps
- Leg Extension: 4 sets of 12-15 reps
- Leg Curl: 4 sets of 12-15 reps
- Lunges: 3 sets of 10-12 reps
Chest, Triceps, and Calves
- Bench Press: 3 sets of 8 reps
- Incline Dumbbell Press: 3 sets of 10 reps
- Bar Dip: 3 sets of 12 reps
- Lying Tricep Extension: 3 sets of 12-15 reps
- Tricep Pushdown: 3 sets of 20 reps
- Standing Calf Raises: 4 sets of 15-20 reps
Back
- Deadlift: 3 sets of 6-8 reps
- Barbell Row: 3 sets of 8-10 reps
- Dumbbell Row: 3 sets of 10-12 reps
- Pull-up: 3 sets of 10-12 reps
- Lat Pulldown: 3 sets of 8-10 reps
- Seated Cable Row: 3 sets of 8-10 reps
- Dumbbell Pullover: 3 sets of 10-12 reps
Shoulders and Biceps
- Barbell Push Press: 4 sets of 6 reps
- Seated Dumbbell Shoulder Press: 3 sets of 10 reps
- Lateral Raise: 3 sets of 10-12 reps
- Wide-Grip Barbell Curl: 3 sets of 10-12 reps
- Standing Cable Double-Bicep Curl: 3 sets of 12-14 reps
- Dumbbell Hammer Curl: 3 sets of 10-12 reps
Henry Cavill Diet Plan
Diet, like training, is an essential component of bodybuilding. Eating the right foods in the appropriate amounts will give your muscles the nutrients they need to recover faster and grow bigger. On the other hand, consuming the wrong foods or not enough of the right ones will result in poor results. Henry Cavill ensures his protein intake is adequate to sustain her muscles as they repair and rebuild following workouts. He also ensures he gets enough carbohydrates, healthy fats, and at least five servings of fruits and vegetables daily.
His diet change enormously depending on his goals: if he is cutting weight before a show starts, his carbs will be considerably lower. But as soon as the show starts, he has to ensure the carbs are back up. A bulking diet focuses on nutrient- and calorie-dense foods to stimulate weight gain and muscle building. In contrast, a cutting diet includes nutrient-dense, lower-calorie foods to promote fat loss and muscle maintenance.
The superstar splits his eating up into five meals a day. As soon as he wakes up in the morning, he has a protein shake with one and a half to two scoops of 100% grass-fed whey protein, a cup and a half of oats, a two-egg omelet with some ham or turkey in it, and four ounces of filet steak. His second and third meals consist of six ounces of chicken breast with brown rice. Dinner is usually five ounces of filet mignon with sweet potato. And before going to bed, he’ll drink a pre-bed shake with protein and water to ensure he doesn’t enter a catabolic state.
Even Superman, on occasion, succumbs to temptation. Although Cavill has admitted to enjoying a deep dish pizza in the past, the secret to his cheat days is to not worry about what he’s eating, as he told Men’s Health: “I think I’m kind of finding my pace now in more of a lifestyle thing. Like, I can do this training and it’ll make me look a certain way. I’ll make sure my food is right, but I don’t feel like I’m on a diet all the time.”
- First Meal: protein shake, a cup and a half of oats, a two-egg omelet with some ham or turkey in it, and four ounces of filet steak.
- Second Meal: six ounces of chicken breast with brown rice.
- Third Meal: six ounces of chicken breast with brown rice.
- Fourth Meal: five ounces of filet mignon with sweet potato.
- Fifth Meal: protein shake.
Henry Cavill Supplements
MuscleTech supplements are an important part of His fitness plan. Cavill is the Chief Creative Director of the supplements company. So, it is natural that many of his supplements come from the brand. The actor currently consumes 100% grass-fed whey protein for his breakfast, post-workout, and pre-bed shake. He also takes a multivitamin every day. Henry uses Shatter Pre-workout if he is tired before workouts and Amino Build during his training session to ensure that he gets the most out of it. The Brit also supplements his diet with fish oil, probiotics, and magnesium to boost his immune system, improve sleep, reduce inflammation, boost digestive health, and maintain his health.
- Muscle-Tech Grass-Fed 100% Whey Protein
- Muscle-Tech Shatter Elite Pre-Workout
- Muscle Tech Amino Build Elite
- MuscleTech Platinum Multi-Vitamin
- Udos Fish Oil
- Probiotic
- Magnesium
