Henry Cavill Workout Routine And Diet Plan

Updated on  February 26, 2023

Riddhi Rayekar ‧ Nutritionist & Health Coach

Riddhi is a certified nutritionist with more than a decade of experience of changing people's lives with nutrition and diet. She loves to help her clients achieve their personal goals. 

On May 5, 1983, Henry Cavill was born to Colin Cavill and Marianne Cavill. He is a British actor famous for performing the role of Superman in the film "Man Of Steel." In 2013, he was named the sexiest man by glamor magazine, and in 2014, he won the MTV movie award for the best hero for his portrayal of the character Clark Kent or Superman. Now he is one of the most extraordinary performers in Hollywood. 

But before this, he was an ordinary kid who faced problems like all of us. He was persecuted during his school time due to his body weight. He was given the nickname of fat cattle. In 2001, when he earned a prominent role in a film, he began to take care of his body. 

The actor has even performed numerous shirtless scenes in some of his hit films, owing to his well-built body and outstanding appearance. It is all thanks to his regular workout routine and measured diet. 

  • Full Name: Henry William Dalgliesh Cavill
  • Age: 39
  • Birthplace: Saint Heller, Jersey
  • Body Max Weight: 90 kg/ 190 lbs
  • Height: 6 ft 1 inch/ 1.8 m/ 180 cm
  • Shoe Size: 10
  • Ethnicity: Irish, Scottish, and English

Body Measurements

  • Chest Size: 49 inches
  • Waist Size: 32 inches
  • Biceps Size: 16 inches

Net Worth

As of 2020, Henry Cavill's net worth is estimated to be roughly $25 million.

The Full Henry Cavill Workout Routine

Want to be like the man of steel? Here's how he goes about his workout routine. The Henry Cavill body workout incorporates a lot of cardio into his workout to keep him in shape. He creates a workout that includes fewer exercises and higher reps.

The Henry Cavill workout routine consists of cardio and heavy lifting to maintain muscle groups. Over several months of training, he uses periodization programs. Most bodybuilders do heavy exercises to gain muscle, but Cavill does not focus on heavy exercise. He does fewer exercises. He believes in working more intensely every day.

It is a six-day routine, but it's not consecutively done from Monday to Saturday. He takes one or two days off in between. Cavill usually rests on Wednesdays, when most bodybuilders take a day off at the end of the week. Here is the daily breakdown of Henry Cavill's workout for building lean muscle.

Henry Cavill's training consisted of starting with a warm-up each day. It is just an 80-meter jog, pull-ups, push-ups, air squats, and burpees. His morning routine is typically like a circuit 300-watt. He does 300 total reps, 25 pull-ups, 50 deadlifts, 50 pushups, 50 box jumps, 50-floor wipers, and 50 cleans and presses. It seems challenging, but this is all he does for the morning. Here is the rest of the Henry Cavill workout routine:

Monday - Upper Body Routine

On Monday, he focuses on the upper body for the first workout. For upper-body exercises, he does the incline dumbbell press in 4 sets and 5 reps, flat dumbbell press in 4 sets and 5 reps, weighted pull-ups in 4 sets and 5 reps alone with a dumbbell or barbell row in 4 sets and 5 reps.

Tuesday - Cardio And Lower Body Routine

On Tuesday, Henry focuses on fasted cardio and lower body exercises. He jogs over 50 yards with 60 seconds of rest in between. Henry Cavill's lower body workout routine is 10 sprints of 50 yards with 60 seconds of breathing rest between sprints. He also does 8 by 50-yard dashes deadlift in 5 sets and 5 reps, front squats in 5 sets and 6 to 8 reps, front lunges in 4 sets and 8 reps, per leg calf raise in 5 sets and 12 reps.

Wednesday - Rest

Henry Cavill rests on Wednesday to prepare for grueling training ahead. He consumes protein and a healthy organic diet to fuel his gains on this day.

Thursday - Variety Exercises

Henry Cavill's workout routine on Thursday used different exercises. Every set consists of 7 reps. Here is Henry Cavill's routine: incline dumbbell press for four sets and eight to ten reps, cable crossover for 4 sets and 10 to 12 reps, weighted chin-ups for 4 sets and 8 to 10 reps, seated cable row for 4 sets and 10 to 12 reps.

Friday - Full Body

On Friday, Cavill hits a full-body workout consisting of a seated dumbbell press of 5 sets and 8 to 10 reps, side lateral raise of 5 sets and 10 to 12 reps, front lateral raise of 5 sets and 10 to 12 reps, any bicep curl variation 6 sets 10 to 12 reps, any tricep extension variation 6 sets 10 to 12 reps.

Saturday - Chest / Shoulder / Back

Henry Cavill works out chest, shoulder, and back on Saturday. He performs three exercises to cover his chest, shoulder, and back routine: back squat in 3 reps, pull-ups for 6 reps, and push-ups for 9 reps.

Sunday - Arms / Chest / Quads

Cavill works out his arms, chest, and quads on Sunday. He does six different max rep drills for one minute to train each muscle group. Henry Cavill's arms, chest, and quads workout routine is a dumbbell push press for max reps in one minute, a one-round circuit followed by a one-minute rest between exercises. 

Then he does weighted pull-ups for the max reps in one minute, rows for max reps in one minute, and burpees for max reps in one minute. After this, he does another round of circuits and takes one-minute rests in between.  

Henry Cavill Diet

Henry Cavill follows a proper diet and meal plan for building muscle. He also has plenty of diet strategies that he strictly follows. Cavill can consume up to 5000 calories per day to maintain his incredible physique. 

Henry Cavill admitted that nutrition is the key to his good health and physique. His diet routine does not consist of three meals, i.e., breakfast, lunch, and dinner. He enjoys six meals per day. This plan helps him to attain the goal of a 5000 calorie intake. Here are the categories of the Henry Cavill diet section:


  • Meal 1
    • 5 egg whites, 2 eggs, Half cup oats, 1 apple, Multivitamins, Fish oil
  • Meal 2 
    • 1 cup brown rice, 1 chicken breast, 1 cup broccoli, Fish oil


  • Meal 3
    • 6-ounce tuna, 2 slices of wheat bread, Banana, Protein shake
  • Meal 4 
    • Chicken wrap, 1 large flour tortilla, 6 oz chicken breast, half cup lettuce, Half tomato


  • Meal 5
    • A shake consisting of 2 potatoes, 6 oz milk, 1 cup oats, 1 scoop whey protein, and sweet potato.
  • Meal 6
    • 1 cup cottage cheese
    • Small yogurt mixed with almonds


To maximize his efforts, Cavill takes supplements. He used to consume Whey Protein in shakes. According to him, his cabinet is full of supplements. For supplements, Henry Cavill's stack looks like this: 

  • Multivitamins
  • Essential Fatty Acids
  • Probiotics
  • Magnesium
  • Whey Protein

Henry Cavill Superman Workout 

Henry Cavill took 5 months of pre-production training for multiple muscle groups to get that superman-worthy body proportions. Henry Cavill kept working on cardio, mobility, and stunt training between his superhero roles in his man of steel workout. He had to maintain a certain weight, but he was especially concerned about staying injury-free and not overdoing it.

How Henry Cavill Got In Shape To Play The Role Of Superman

Henry Cavill's good looks and strong voice made him a natural fit to play Superman, but obtaining a godlike physique to perform the Last Son of Krypton was not easy. How did Henry Cavill as Superman make himself stronger and tougher? Let us learn about Henry Cavill's Superman workout program and functional exercises.

Mark Twight's Exclusive Gym

To play the role of the Man Of Steel, Henry Cavill went to the exclusive Gym Jones. It is an invite-only gym famous for workout athletes, military staff, and a crew of 300. Gym Jones is not your intimate neighborhood Pilates studio. 

The gym has no TV, no devices, no glasses, and no relaxed spots to sit. The Gym Jones fences have seen a fair amount of breakdowns, including physical and psychological.

Pushing Limits

Henry Cavill's training regimen essentially pushed him into the world of superhuman. He trained two and half hours every day and pushed his body beyond its usual maxima. 

Strong Foundation

Getting huge is one story. However, keeping up a superman-sized body is an entirely different thing. Henry Cavill's two training sessions a day in the man of steel workout may have encouraged him to gain well-developed muscles, but that regimen did not exist anymore once shooting began. 

Still, he was able to minimize the destructive impacts of a less intense training plan. All credit goes to the ultra-strong and developed muscle mass he had built. It was all due to his wide and solid foundation. The deeper the foundation, the easier it is to maintain. 

Adequate Sleep

Before Henry Cavill even initiated a workout, his personal trainer Mark Twight laid down one exceptionally significant demand. The man of steel had to sleep for nine to ten hours every day. This routine was for every single night for five months. 

Proper sleep was essential to recover and continue the training to fulfill the ultimate goal. The human growth hormones and testosterone hormone stimulation during these deep sleep cycles are vital.

The Tailpipe

Cavill's personal trainer suggested finishing up any Superman training with something he called 'The Tailpipe. The tailpipe has this name because when you are done, it feels like being sucked into the tailpipe of a car. 

You paddle 250 meters at maximum speed, hold two 24 kilogram kettlebells, and repeat this three times. This exercise has to be done in rack posture. It will increase stamina and give more out of each subsequent workout. 

Lots Of Cardio

Enough cardio is essential for looking bulky and muscular. Cardio does way more than just make you quicker than a speeding bullet. Henry Cavill performed a lot of cardio, which gave him a larger work capacity, allowing him to train harder and longer. According to his trainer, building muscles without activity is like having a stunning engine without a gas tank.

Brazilian Jiu-Jitsu

One of Cavill's favorite strategies to remain fit is doing Brazilian Jiu-Jitsu. However, the man of steel does not just take part in martial arts. He works with professionals. Cavill often learns from Jiu-Jitsu world cup winner Roger Gracie. 

Chow Down

While working out to be Superman, Henry Cavill would generally consume between 3,500 and 5,000 calories per day. He also consumed post-workout shakes regularly. Consuming 5,000 calories meant approximately six meals each day. HenryCavill.org lists samples of the 3,500 and 5,000 calories meal plans on their "Man of Steel Workout and Diet" page. 

Strength Of Character

Anyone can hire some professional personal trainers and gain calories to get ripped, but performing the role of Superman expects more than simply lifting weights. Being Superman means you should have internal courage and motivation. 

That feeling of moral achievement is different. It looks real. Henry Cavill altered his attitude by performing physically challenging things and remaking the physique of his own will. He walked with a huge physique. Moreover, the man of steel attitude broadcasts his physical potential. 

Henry Cavill's Diet For Superman

Henry Cavill's superman diet for the superman body in the film looks like this:


Five egg whites with two yolks, Steak, Protein Shake, Rosemary Water

Snack No. 1

Half cup cottage cheese, 56 grams of protein powder, 2 cups of grapes, barley, and sunflower seeds

Lunch No. 1

Chicken curry with jasmine rice, An apple

Post Workout

Protein shake

Lunch No. 2

Chicken breast with a cider curry sauce

Snack No. 2

49 grams of protein powder, One and a half cups of yogurt, Barley, Almonds, Olive flax hemp or Salmon oil, 2 tangerines


Bison steak, Brown rice pasta

Post Dinner

Protein shakes

Henry Cavill's Workout For The Witcher

Henry Cavill has been in fantastic shape for a long time now, but that was not always the case. In fact, when he went up against Daniel Craig for the role of James Bond, he was told by the director of Casino Royal that he was looking a little chubby. 

Instead of letting that get him down, he decided that he would learn everything he could about diet and exercise. So over the following years, Henry learned all about how to train his body properly. However, it was not until he started preparing for The Witcher. 

Cavill greatly admires everything that goes into being a bodybuilder. He takes his role seriously and shows how he prepared his physique.

Training Under The Supervision of Dave Rienzie

Geralt is a ripped monster, so his physique is not like a bodybuilder's. Instead, it is more like a ripped yet functional muscular warrior. Henry Cavill achieved this look very well. To prepare for The Witcher, Henry worked with The Rock's long-term trainer, Dave Rienzie. 

Dave recommended that Henry add faster cardio in the mornings to his daily training routine to help Henry shred fat. Henry Cavill focused on getting cardio done consistently while also having a calorie deficit. 

Henry and his trainer knew just how crazy physical the role of Geralt of Rivia would be, so they needed to make sure that Cavill's body was up to the task. One of the most significant ways they bulletproofed Henry's body against injury was by focusing a lot on the posterior chain. 

The posterior chain is all the big muscles that run along the back of your body. These include things like the spinal erectors, glutes, and hamstrings. Cavill achieved this by using tempo Romanian deadlifts and back extensions to build up a ton of endurance in the posterior chain. 

Workout To Hold Heavy Sword

Geralt does not just need to survive the fight; he needs to be able to inflict some damage. For Cavill, this meant long days of shooting while using heavy swords for hours on end. 

So Cavill needed to build the necessary muscular endurance for this task. He achieved it through the following. First was a static oblique hold which improved Henry Cavill's ability to prevent rotation at the trunk. This means that when swinging a sword, he could stop on a dime which is necessary, seeing as they are not trying to kill anyone on set. 

Then to ensure Henry Cavill had the stamina to hold the sword all day, let alone swing it around, Dave had him do a ton of shoulder and arm work. That is how Henry Cavill trained for the role of The Witcher.


Henry Cavill is undoubtedly a big name in Hollywood for his fit body proportions. His workout routine and diet are true inspirations. Maintaining your body and diet in shape is undoubtedly time taken. It requires great determination and extreme effort, but Henry Cavill has proved that you can achieve anything with determination and hard work.

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