Since he was first introduced to the public back in 1938 on the cover of Action Comics number one, the character of Superman has been an iconic figure and the ultimate male in terms of strength and physique. As the decades have passed, that has only intensified and the latest incarnation takes place with the June 14 release of the Warner Brothers epic major motion picture, “Man of Steel.”
Henry Cavill reprises the lead role made famous earlier by the late Christopher Reeve and made sure to get himself in top shape before donning the blue suit and red caped super hero costume. He did so by working a solid four months with trainer Mark Twight, who is known for getting Hollywood’s best ripped and ready like he did for the cast of “300.”
This physical transformations took place at Gym Jones, the facility owned by Twight and his wife Lisa in Salt Lake City, Utah known for its ‘survival-of-the-fittest’ attitude. When some of your clients are members of the United States Navy Seal Team Six (the guys that put Osama bin Laden’s brains on the wall), then training is certainly a life and death situation.
Taking that kind of seriousness to bodies that will be scrutinized on the silver screen has made Twight’s program the one to use. Although the 30-year-old British actor had an impressive physique, it was important for him to buff up to play the Superman role. So Cavill undertook a taxing training and diet regimen that would make him burst out of the big ‘S’ on his chest.
To put on some quality size, Cavill ate approximately 5,000 calories per day and concentrated on a high protein, low carb nutritional plan.
Here is an example of the workout that can also change you from Clark Kent into Superman:
*Super sets are utilized with heavy weight for 6-to-8 reps each.
DAY 1: Chest/Back
Barbell Flat Bench Press/Bent Over Barbell Row
Barbell Incline Bench Press/Lat Pulldown
Dumbbell Flat Bench Press/One-Arm Row
Dumbbell Flat Bench Flyes/Bent Over Rear Delt Raise
DAY 2: Legs/Core
Barbell Squat/Hanging Leg Raise
Dumbbell Lunge/Ab Twists
Leg Curl/Oblique Side Bend
Dumbbell Calf Raise/Ab Rollout with Stability Ball
Roman Chair Back Extensions
Treadmill or Elliptical (20 minutes)
DAY 3: Arms/Shoulders
Standing Bicep Curl/Overhead Tricep Extension
Seated Bent Over Delt Raise/Shrug
Hammer Curl/Tricep Kickback
Cable Hammer Rope Curl/Cable Rope Tricep Extension
Concentration Curl/One-Arm Cable Extension
Shoulder Press/Lateral Raise
*Take one to two days off and then repeat, making sure to get at least four workouts in per week.
Photso courtesy of Warner Bros.