Program Summary
| Exercise Type | Strength, Endurance, & Power |
| Split Type | Hybrid Split |
| Program Duration | 12 Weeks |
| Sessions per Week | Weeks 1-4: 5 days & Weeks 8-12: 6 days |
| Duration per Session | 90 minutes to 2 hours |
| Program Goal | Build Strength, Power, & an Athletic Body |
| Difficulty Level | Intermediate to Advanced |
| Target Gender | Male (Preferable) & Female |
| Suitable Age Group | 20-40 Years |
Henry Cavill Exercises for Building a Fitness Like Man of Steel & Geralt of Rivia
Here’s a list of exercises (gathered from multiple sources) Henry Cavill used to perform for Superman & The Witcher:
Musclebuilding & Strength Exercises:
- Back Squats
- Dumbbell Upright Row to Front Delt Raises
- Kettlebell Goblet Squats
- Kettlebell Deadlifts
- Single-arm Kettlebell Overhead Press
- Seated Dumbbell Overhead Press
- Barbell Wrist Curls
- Conventional / Sumo Deadlift
- Military Press
- Ring Inverted Row
- Isometric Dip
- Resistance Band / Dumbbell Upright Row
- Feet Elevated Pike Push Ups
- Hanging Knee Raises
- Pull-ups
- Triceps Dips
- Glute Ham Raises
- Dumbbell Side Raises
- Iso-Alternating Dumbbell Biceps Curls
- Romanian Deadlifts with Band
- Cable Palloff Press
- Dumbbell FDL Raises (3-way Shoulder Raises)
- Bodyweight / Weighted Push-ups
- Cable Face Pulls (Standing)
- Incline Dumbbell Bench Press
- Seated Cable Rows
- Flat Barbell Bench Press
- Standing Cable Flyes
- Bulgarian Split Squats
- Leg Extensions
- Calf Raises
- Hanging Leg Raises
Functional & Cardio Exercises
- Kettlebell Frog Hop
- Sandbag Lunges
- Sled Pull
- Sled Push
- Rowing Machine
- Ring Boxing
- Battle Rope
- Running
- Kettlebell Swings
- Kettlebell Snatches
- Medicine Ball Rotational Throws
- Clean and Jerk
- Burpee Pull-ups
- Ab Wheel Rollouts
Sources:
I’ve made a comprehensive workout program with the help of these exercises. Save this program if you want to train like Henry Cavill.
Henry Cavill’s Inspired Ultimate 12-Week Workout Plan for a Strong Athletic Body
This training plan includes three different splits, each lasting for four weeks.
The first eight weeks involve training five times weekly, and the last 4 weeks include six sessions per week.
You’ll do all sorts of exercises, including resistance training, endurance training, power workouts, and calisthenics.
The combination of all exercises will help you develop a muscular body and functional fitness.
Do a 5-10 minute warm-up before starting the main workouts. Explore these dynamic stretches and cardio exercises for warming up. These exercises will prepare your muscles for the lifts.
Week 1-4: Upper Lower Split
This split involves training 5 times weekly. It includes training the upper body on Monday & Wednesday and the lower body on Tuesday and Thursday.
Then rest on Friday and do functional exercises on Saturday. Sunday will be the second rest day.
Here’s the split for the first four weeks:
- Monday: Upper Body A
- Tuesday: Lower Body A
- Wednesday: Upper Body B
- Thursday: Lower Body B
- Friday: OFF
- Saturday: Full Body Endurance Training
- Sunday: OFF
MONDAY: UPPER BODY
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Weighted Pull-ups | 4 | 6-8 | Back, Biceps, & Abs |
| Barbell Bench Press | 4 | 6-10 | Chest & Triceps |
| Barbell Overhead Press | 4 | 8-10 | Shoulder & Triceps |
| Seated Cable Rows | 4 | 8-12 | Back & Biceps |
| Triceps Dips (Box or rings) | 4 | 20-30 | Triceps & Shoulders |
| Kettlebell Front Rack Hold | 3 | 30-second | Arms & Abs |
TUESDAY: LOWER BODY
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Back Squats | 4 | 6-8 | Quads, Glutes, & Abs |
| Bulgarian Split Squats | 3 | 10/side | Quads, Glutes, & Hamstrings |
| Back Hyperextensions | 4 | 10-15 | Glutes, Lower Back & Hamstrings |
| Barbell Romanian Deadlifts* | 3 | 8-10 | Hamstrings, Lower Back, & Glutes |
| Leg Extensions | 4 | 12-15 | Quadriceps |
| Hanging Leg Raises | 4 | 8-10 | Abdominals and Arms |
Pause for 3-4 seconds at the bottom during the RDL.*
WEDNESDAY: UPPER BODY
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Incline Dumbbell Press | 4 | 8-10 | Chest |
| 3-Way Shoulder Raise | 3 | 6-8 | Shoulders |
| Lat Pulldowns | 4 | 8-10 | Latissimus Dorsi |
| Cable Crossover | 3 | 8-10 | Chest |
| Iso-Alternating Dumbbell Curls | 3 | 10/arm | Biceps |
| Cable Palloff Press | 4 | 10/side | Arms, Obliques, & Abs |
THURSDAY: LOWER BODY
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Front Squats | 4 | 6-8 | Quads, Arms, & Abs |
| Sandbag Lunges | 3 | 10/side | Quads, Glutes, & Hamstrings |
| Back Hyperextensions | 4 | 10-15 | Glutes, Lower Back & Hamstrings |
| DB Stiff Leg Deadlifts | 3 | 8-10 | Hamstrings, Lower Back, & Glutes |
| Standing Calf Raises | 4 | 12-15 | Calves |
FRIDAY: OFF
You can take a full day off or do light cardio such as bicycling, brisk walking, or jogging.
SATURDAY: FUNCTIONAL EXERCISES
Today you’ll do circuit training (CT). CT involves performing a series of 4-8 exercises back-to-back without rest. It will increase your endurance and enhance your cardiovascular fitness.
Perform 3-4 rounds with 3-4 minutes of rest in between.
| Exercises | Activity | Target Muscles |
|---|---|---|
| Kettlebell Frog Hop | 8-10 reps | Legs & Arms |
| Sled Pull | 30-second | Full Body |
| Sled Push | 30-second | Full Body |
| Rowing Machine | 250m or 40-50 seconds | Back & Arms |
| Medicine Ball Rotational Throws | 15 per side | Full Body |
| Battle Rope | 30-45 seconds | Arms & Shoulders |
SUNDAY: OFF
Perform cardio and stretching exercises to stay athletic and flexible and enhance muscle recovery.
Week 5-8: Hybrid Split
- Monday: Chest & Back Strength
- Tuesday: Lower Body Strength
- Wednesday: Chest & Back Hypertrophy
- Thursday: Shoulder & Arms Hypertrophy
- Friday: Abdominals
- Saturday: Full Body Endurance Training
- Sunday: OFF
Monday: Chest & Back Strength
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Incline Dumbbell Press | 4 | 6-8 | Chest & Front Delt |
| Flat Dumbbell Press | 4 | 6-8 | Chest |
| Weighted Pull Ups | 4 | 6-8 | Back, Biceps & Abs |
| Barbell Bent-over Row | 4 | 6-8 | Back & Biceps |
Tuesday: Lower Body Strength
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Back Squats | 4 | 6-8 | Quads & Glutes |
| Romanian Deadlifts | 4 | 6-8 | Hamstrings & Glutes |
| Weighted Lunges | 4 | 5/side | Thighs & Glutes |
| Calf Raises | 4 | 8-10 | Calves |
Wednesday: Chest & Back Hypertrophy
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Lat Pulldown | 4 | 10-12 | Latissimus Dorsi |
| Seated Cable Rows | 4 | 10-12 | Lats & Trapezius |
| Ring Rows | 4 | 10-12 | Shoulders & Traps |
| Cable Crossver | 4 | 10-12 | Chest |
| Upward Cable Fly | 4 | 10-12 | Chest |
Thursday: Shoulder & Arms Hypertrophy
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Seated Dumbbell Shoulder Press | 3 | 10-12 | Front & Side Delts |
| 3-way Dumbbell Raises | 3 | 6-8 | Front & Side Delts |
| Cable Face Pull | 3 | 10-12 | Rear Delts & Traps |
| Shoulder Shrugs | 3 | 8-10 | Shoulders & Traps |
| Iso-alternating Dumbbell Curls | 3 | 10/side | Biceps |
| Barbell Biceps Curls | 3 | 10-12 | Biceps |
| Triceps Pushdown or Overhead Extensions | 3 | 10-12 | Triceps |
| Ring or Box Dips | 3 | 10-12 | Triceps & Abs |
| Barbell Wrist Curls | 3 | 10-12 | Forearms |
Friday: Abdominals
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Hanging Knee Raises | 4 | 10-15 | Lower Abs |
| Cable Palloff Press | 4 | 10/side | Abdominals |
| Ab Wheel Rollout | 4 | 8-10 | Abs, Obliques, & Arms |
| Weight Plate Oblique Chop | 4 | 10/side | Obliques |
| Your favourite Ab exercise | 3 | 10-12 | Abdominals |
Saturday: Full Body Endurance Training
Perform 3-4 rounds with 3-4 minutes of rest in between.
| Exercises | Activity | Target Muscles |
|---|---|---|
| Burpee Pull-ups | 8-10 reps | Full Body |
| Kettlebell Clean & Press | 30-second | Shoulders (Primary) |
| Rowing Machine | 250m or 40-50 seconds | Back & Arms |
| Wall Ball Throws | 15 per side | Full Body |
| Punching Bag | 30-45 seconds | Arms |
| Running | 200-300 meters | Full Body |
Sunday: OFF
You can take a full day off or do light cardio such as bicycling, brisk walking, or jogging.
Week 9-12: Full Body Athletic Split
- Monday: Strength
- Tuesday: Endurance
- Wednesday: Hypertrophy
- Thursday: Calisthenics
- Friday: Strength
- Saturday: Endurance
- Sunday: OFF
Monday: Strength
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Deadlift | 4 | 3-4 | Full Body |
| Bench Press | 4 | 6-8 | Chest |
| Overhead Press | 4 | 6-8 | Shoulders |
| Weighted Lunges | 3 | 6/side | Legs |
| Bent-over Rows | 3 | 6-8 | Back |
Tuesday: Endurance
Perform 3-4 rounds with 3-4 minutes of rest in between.
| Exercises | Activity | Target Muscles |
|---|---|---|
| Kettlebell Frog Hop | 8-10 reps | Legs & Arms |
| Sled Pull | 30-second | Full Body |
| Sled Push | 30-second | Full Body |
| Rowing Machine | 250m or 40-50 seconds | Back & Arms |
| Medicine Ball Rotational Throws | 15 per side | Full Body |
| Battle Rope | 30-45 seconds | Arms & Shoulders |
Wednesday: Hypertrophy
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Wide Grip Lat Pulldown | 3 | 10-12 | Back |
| Seated Cable Rows | 3 | 10-12 | Back |
| Cable Crossover | 3 | 10-12 | Chest |
| FDL Shoulder Raises | 3 | 6-8 | Shoulders |
| Face Pulls | 3 | 10-12 | Shoulders & Traps |
| Standing Barbell Curls | 3 | 10-12 | Biceps |
| Overhead Triceps Extensions | 3 | 10-12 | Triceps |
| Hyperextension | 3 | 10-15 | Lower Back & Glutes |
| Weighted Calf Raises | 3 | 12-15 | Calves |
Thursday: Calisthenics
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Pull-ups | 4 | 6-12 | Back & Biceps |
| Ring Dips | 4 | 6-8 | Triceps and Abs |
| Pike Push Ups | 4 | 6-8 | Shoulders & Triceps |
| Bulgarian Split Squats | 4 | 10/side | Thighs & Glutes |
| Hanging Leg Raises | 4 | 10-12 | Abs and Arms |
| Ab Wheel Rollout | 3 | 10-12 | Abdominals |
Friday: Strength
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Back Squats | 4 | 6-8 | Quads & Glutes |
| Incline Dumbbell Press | 4 | 6-8 | Chest |
| Push Press | 4 | 6-8 | Shoulders & Abs |
| Romanian Deadlift | 3 | 6-8 | Thighs & Glutes |
| Upright Row | 3 | 6-8 | Shoulder & Traps |
Saturday: Endurance
Perform 3-4 rounds with 3-4 minutes of rest in between.
| Exercises | Activity | Target Muscles |
|---|---|---|
| Burpee Pull-ups | 8-10 reps | Full Body |
| Clean & Jerk | 8-10 reps | Full Body |
| Rowing Machine | 250m or 40-50 seconds | Back & Arms |
| Wall Ball Throws | 15 per side | Full Body |
| Punching Bag | 30-45 seconds | Arms |
| Running | 200-300 meters | Full Body |
Eat Like Henry Cavill
Focuses on a high-calorie, high-protein diet plan during the gaining phase and a moderate-to-low-calorie diet for the leaning phase.
Irrespective of bulking or cutting phases, keep your protein intake high (about 1.5g per pound of body weight) to support muscle repair and avoid muscle loss.
And cycle your Carbohydrates, with the highest intake occurring immediately before and after training sessions to fuel performance and recovery.
Here’s an example of a meal plan you can try:
Meal 1: Breakfast
- 5-6 Egg whites and 2-3 whole eggs.
- 1.5 cups of oatmeal with berries.
- 10oz steak or lean beef patty
- 1 liter of water.
Meal 2: Post-Workout Snack
- Protein shake (Whey isolate).
- 1 banana or a handful of berries.
- Unsalted almonds or a tablespoon of natural nut butter.
Meal 3: Lunch
- Chicken breast (approx. 8-10oz).
- 1.5 cups of brown or white rice.
- Large serving of green vegetables (broccoli, asparagus, or spinach).
Meal 4: Late Afternoon
- Turkey breast or lean white fish (cod or tilapia).
- 1 medium sweet potato (roasted or mashed).
- Green salad with olive oil and vinegar dressing.
Meal 5: Dinner
- 10oz Filet mignon or Salmon (for Omega-3 fatty acids).
- Roasted root vegetables (carrots, parsnips).
- Large green salad.
Meal 6: Before Bed
- Casein protein shake or 1 cup of Greek yogurt (slow-digesting protein).
- Small serving of walnuts.
Try to consume a minimum of 5 liters of water per day for better hydration, organ functions, and muscle fullness.
Keep your meals clean, avoid processed sugars, and focus on single-ingredient whole foods.
Frequently Asked Questions (FAQs)
Who Can Follow This Program?
Anyone looking for a hybrid workout plan to build muscle, endurance, and an athletic body can follow this program. But it is not beginner-friendly.
Does Henry Cavill Do Cardio?
Henry usually does 20-30 minutes of cardio on an empty stomach for leaning out. He keeps his heart rate at 125-135 bpm, which he finds more sustainable and enjoyable than high-intensity interval cardio.
What If It Doesn’t Work for Me?’
Henry says that everyone’s body is different. What works for a Hollywood actor with a team of trainers may not be the exact blueprint for someone else. So, no problem if it doesn’t work for you, make some changes or move on to another routine.
