The following represents a day from Henry Cavill’s lean-out phase. He had completed a four-month foundation phase, several months of mass gain, and an athleticism and strength period to learn how to use the new mass. (Each phase retained elements of the previous phase.) Two-a-day sessions were common during the lean-out phase to keep metabolic rate high. The workouts were designed and implemented by Michael Blevins. SEE ALSO:Ben Affleck’s Super-Jacked Batman Workout
ExerciseSetsRepsBarbell Back Squat110Cossack Squat*110Jump Lunge110Tuck Jump110Scap Pushup**110Pushup110Ring Dip110Wrist Pushup***110* Squat low with one leg stretched out to the side. Do five reps on each leg. **Keep your elbows locked out, lowering your body and pushing up using only your shoulder blades. ***Pushups done on the back of your hands.
Then, Rest 1 Min Between Sets of:
ExerciseSetsRepsL-Sit to Tuck Planche* on Parallel Bars510 secStraddle Press to Planche*55*A planche is holding your body parallel to the floor with your hands on a set of parallel bars or rings or on the floor.
Cooldown
ExerciseSetsRepsRussian Pushup*510Russian Dip**310Archer Pushup***510Handstand Pushup310*During the down phase of a regular pushup, drop your elbows to the ground, rock all the way back and then forward on your elbows, and then push up. That’s one rep. **Dips performed not on parallel bars but on high blocks set parallel to each other. Your hands are flat on the blocks. ***Pushups performed with one arm extended all the way to your side. Do five reps each way during each set. SEE ALSO:Batman v Superman: Battle for Best Body
3 of 9
P.M. Workout
Warmup
ExerciseSetsRepsErg-Row Machine15 minBurpee25Burpee Box Jump25Burpee Chest-to-Bar Pullup*25*Do a burpee underneath a pullup bar. During the jump phase of the burpee, grab the var and do a chest-to-bar pullup.
Conditioning Circuit
Directions: With a running clock, do one rep in Minute 1, two reps in Minute 2, and so forth until you can no longer fit the number of reps into the designated minute. On the next minute, start the sequence over with the next movement and repeat until failure. Your score is the total reps performed, a good score being 300 to 350 reps or lasting 41 to 45 minutes. ExerciseBurpee Chest-to-Bar PullupBurpee Box Jump (24-inch box)Burpee SEE ALSO:Gal Gadot’s Wonder Woman Workout
4 of 9
Handstand Pushup
The key to an effective handstand pushup is maintaining a stable position. Squeeze your glutes and maintain a straight, rigid line from wrists to ankles.
5 of 9
Barbell Back Squat
Drive your elbows down and back to activate your lats. This will create a larger shelf for the bar to sit on and increase stability in your trunk.
6 of 9
Tuck Jump
Squat down enough to build momentum and power, then explode upward and get as much air as you can. Stick a soft landing that leads back into a squat position for the next rep.
7 of 9
Handstand to Forward Roll
This gymnastics move will help reinforce functional movement patterns. Hold the handstand for a second before rolling forward.
8 of 9
Burpee Chest-to-Bar Pullup
Complete a full burpee and then immediately jump up into a pullup, bringing your chest to the bar. For an added challenge, don’t use the momentum from the burpee to complete the pullup. Hang for a second and then pull yourself up.
9 of 9
Erg-Row Machine
When using the Erg ensure that you are driving with your whole body, not just rowing the handle with your back and arms. Keep your torso up and your head straight when you are going through the motion.
The following represents a day from Henry Cavill’s lean-out phase. He had completed a four-month foundation phase, several months of mass gain, and an athleticism and strength period to learn how to use the new mass. (Each phase retained elements of the previous phase.) Two-a-day sessions were common during the lean-out phase to keep metabolic rate high. The workouts were designed and implemented by Michael Blevins.
* Squat low with one leg stretched out to the side. Do five reps on each leg. **Keep your elbows locked out, lowering your body and pushing up using only your shoulder blades. ***Pushups done on the back of your hands.
Then, Rest 1 Min Between Sets of:
Exercise
Sets
Reps
L-Sit to Tuck Planche* on Parallel Bars
5
10 sec
Straddle Press to Planche*
5
5
*A planche is holding your body parallel to the floor with your hands on a set of parallel bars or rings or on the floor.
Cooldown
Exercise
Sets
Reps
Russian Pushup*
5
10
Russian Dip**
3
10
Archer Pushup***
5
10
Handstand Pushup
3
10
*During the down phase of a regular pushup, drop your elbows to the ground, rock all the way back and then forward on your elbows, and then push up. That’s one rep. **Dips performed not on parallel bars but on high blocks set parallel to each other. Your hands are flat on the blocks. ***Pushups performed with one arm extended all the way to your side. Do five reps each way during each set.
*Do a burpee underneath a pullup bar. During the jump phase of the burpee, grab the var and do a chest-to-bar pullup.
Conditioning Circuit
Directions: With a running clock, do one rep in Minute 1, two reps in Minute 2, and so forth until you can no longer fit the number of reps into the designated minute. On the next minute, start the sequence over with the next movement and repeat until failure. Your score is the total reps performed, a good score being 300 to 350 reps or lasting 41 to 45 minutes.
The key to an effective handstand pushup is maintaining a stable position. Squeeze your glutes and maintain a straight, rigid line from wrists to ankles.
Barbell Back Squat
Drive your elbows down and back to activate your lats. This will create a larger shelf for the bar to sit on and increase stability in your trunk.
Tuck Jump
Squat down enough to build momentum and power, then explode upward and get as much air as you can. Stick a soft landing that leads back into a squat position for the next rep.
Handstand to Forward Roll
This gymnastics move will help reinforce functional movement patterns. Hold the handstand for a second before rolling forward.
Burpee Chest-to-Bar Pullup
Complete a full burpee and then immediately jump up into a pullup, bringing your chest to the bar. For an added challenge, don’t use the momentum from the burpee to complete the pullup. Hang for a second and then pull yourself up.
Erg-Row Machine
When using the Erg ensure that you are driving with your whole body, not just rowing the handle with your back and arms. Keep your torso up and your head straight when you are going through the motion.
