Warner Bros.
I guess if you are going to be playing the part of a guy with the nickname ‘The Man of Steel’ then this workout regimen Henry Cavill undertakes when he plays Superman on the big screen seems about right.
While you don’t actually have to be superhuman to do it, a little alien DNA in your system certainly couldn’t hurt because this workout regimen is definitely not for beginners.
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Cavill’s strength coach Michael Blevins explained to Men’s Fitness the logic behind the workout that he puts the actor through…
Cavill’s program for Batman v. Superman: Dawn of Justice comprised four phases: preparation, bulking, leaning out, and maintenance. The bulking phase, demonstrated here, centers on Olympic weightlifting movements—complex but hugely effective lifts that build muscle, strength, and speed simultaneously. When done in circuit fashion, they’re also very demanding on the heart, which then boosts endurance.
“There’s a misconception that cardio will negatively impact muscle,” says Blevins. “A larger work capacity can allow you to train harder and longer. Building muscle without conditioning is akin to having an impressive engine without a gas tank—it’s worthless. This conditioning helped later when trimming fat,” and made Cavill look as heroic as the part (and the citizens of Metropolis) required.
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Here’s the routine…
Perform the workout once per week.
Exercises marked with a letter (“A,” “B,” and so on) are done in sequence and flow into each other. You’ll use the same weight and do one set of A, then immediately go on to one set of B, and so on for all the moves in the group. Rest, then repeat the sequence.
1. Hang Clean And Jerk
Reps: Work up to one heavy rep.
2A. Clean Pull
Sets: 4 Reps: 1
2B. Power Clean
Sets: 4 Reps: 1
2C. Front Squat
Sets: 4 Reps: 1
2D. Push Press
Sets: 4 Reps: 1
2E. Split Jerk
Sets: 4 Reps: 1
3. Front Squat
Reps: Work up to your one-rep max.
4A. Front Squat
Sets: 3 Reps: 7
4B. Back Squat
Sets: 3 Reps: 13
For the specific How-To’s for each lift including how to properly proceed with the hang clean and jerk (exercise 1) and the standalone front squat (exercise 3), head on over to Men’s Fitness.
H/T FHM