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Man of Steel Workout: Henry Cavill

by guest on April 4, 2012

Looking to get muscular like Henry Cavill did with his Man of Steel workout for his role as Superman? You’ve come to the right place. Henry Cavill is playing the new Superman in Man of Steel – a film that has an anticipated release date sometime in 2013. Considering the immense strength and larger than life personality of Superman – what makes Henry Cavill the man for the job? Well, he got shredded to pieces for the lead in Immortals and played the role of Charles Brandon on the TV Series, The Tudors. Adding to his credentials is the fact that he was up for consideration to be the lead role Batman Begins, Casino Royale and Superman Returns – all characters that required being jacked up and carry a strong presence.

>>> Superman Workout: Get a Chest Like the Man of Steel

>>> Superman Workout: Build Your Back Like the Man of Steel

>>> Superman Workout: Get Shoulders Like the Man of Steel

Man of Steel Workout: Superman Training

According to Men’s Health: after Cavill finished up with Immortals, he began his training for Man of Steel as Superman. His trainer and fitness consultant was Mark Twight of Gym Jones in Salt Lake City. Apparently the program was based around a two-part, 100-rep routine that Twight calls the “tailpipe” that focuses on training and recovery. The training beats you up, then the “tailpipe” recovery aspect requires you to take eight (8) deep, controlled breathes after completing an exercise.

Men’s Health’s recommendations for a Superman style workout is performing 25 reps of Goblets Squats, Kettlebell Swings, Squat Thrusts and Jumping Jacks. (100 reps) For the recovery aspect, use the “tailpipe” (mentioned above) method in between each exercise.

Man of Steel Workout: Feeding Superman

In an interview with Total Film Magazine, Cavill told the mag he’d been eating nearly 5,000 calories, training over 2 hours and plowing protein to pack on the muscle mass to get Superman Status. Just to clarify, these are per day numbers. Based on his physique, you can bet a meteor rock on the fact that lean protein sources and high fats (avocado, mixed nuts) were two huge parts of this diet.

Get Your Own Man of Steel Body

When it comes to Superman’s heroic physique, what stands out the most with the Man of Steel is:

  1. Big broad shoulders
  2. A wide back
  3. A chiseled/full chest

The Man of Steel Workout Routine

Here’s a four day routine to get there in no time. Follow the training protocol of one day on, one day off – continuing to alternate. In other words, if you’re doing day one today – tomorrow would be an off day where you rest and recover (which means get a lot of sleep). The day after, you get back to work.

This workout can be used to complement your existing workout plan (just perform these workouts for each respective body part in place of your existing routine). We highly recommend that after performing your workout for each of these, finish strong with freestyle intervals.

This is an open part of the training to perform exercises at high intensities, low intensities and medium intensities. You can run on the treadmill/elliptical, swim, hit the heavy bag, etc. 15-30 minutes depending on your fitness level.

Check out each phase of the workout by clicking on the links below and feel free to check out some photos of Henry Cavill on set for Man of Steel showing off the body that he got thanks to his Superman workout routine. Follow ours and you’ll be just as jacked (if not, more).

Get Super Shoulders

superman workout shoulders

Get a Spine of Steel

superman workout back

Put an “S” On Your Chest

superman workout chest

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The Confitdent Brotherhood is a collection of staffers who have worked together to help provide you with content that will make you strong, smart, and skillful.
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  • Gabriel Farmer
    December 15, 2012 at 6:14 pm

    Awesome article sir! I’m excited to shock my system and get this started!

  • Ansel Shipley
    December 27, 2012 at 11:12 am

    Hi, I am excited to start this workout but I am wondering if you have a good leg day to compliment these

  • Adam
    May 16, 2013 at 8:57 pm

    Hi I’m new to this, I was just wondering if someone could give me a detailed step by step guide on the actual routine, what to do each day and all that please, I’ve read all the pages and seen all the different exersises, but dont exactly know what to do what day etc. Very grateful for any help and thank you in advance.

  • Dan
    May 20, 2013 at 11:40 pm

    This workout looks great! I plan on integrating some of the exercises with the Captain America workout, however, I do have a question: Do we perform the sets in a “pyramid” style, or should we use the same weight for each set?

    Thank you so much for this workout routine!

    • May 24, 2013 at 11:28 am

      Hi Dan,

      Thanks for the feedback! That really depends on your goals. Our only advice in terms of weight is to make sure that you can do each exercise with the appropriate form. If you feel yourself compromising technique – reduce the weight and keep it consistent.

  • Adam
    May 22, 2013 at 8:26 pm

    With the different work outs(chest, back, shoulders) do i do them in one or dedicate a session in the gym to each, e.g. Monday chest, wednesday back, friday shoulders

    • May 24, 2013 at 11:27 am

      Hi Adam, you can use this to augment your existing routine by replacing your workout for each of those muscle groups with our assigned exercises. #SummerisComing

  • Billy
    May 28, 2013 at 12:46 pm

    The work out you describe is no where near what the Gym Jones ” Tailpipe” workout entails.

    • May 28, 2013 at 9:27 pm

      Hey Billy,

      We were citing (as mentioned in the article) what was reported to Men’s Health. Oddly enough, there is plenty of mix up between the different tail pipes.

      What you are referring to is likely the Row 250m & the double KB rack hold, correct?

      Check out Twight’s rendition of the tailpipe, as discussed in our article right here: – We gave it a shot and it is just as brutal.

  • ralley j nigel
    July 8, 2013 at 10:14 pm

    I am not sure where you click to view the workouts. Can someone please help? Thanks!

    • July 8, 2013 at 10:47 pm

      Hi Ralley, Just click on the muscle groups listed next to the animated gifs and they’ll take you right to the landing page for each muscle group.

  • Andrew Garcia
    August 16, 2013 at 2:03 am

    how long are you suppose to do this?

  • Rockatansky
    August 29, 2013 at 11:48 pm

    Do you know any of the leg or ab workouts he did for Man of Steel?

  • Augusto
    December 7, 2013 at 4:51 pm

    and what about back,Legs and Arms?

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