How lean is Henry Cavill? Exploring his bodyfat ratio and workout routine

Henry Cavill is a well-known British actor who has played in popular films and TV series. Cavill gained fame for playing Superman in the DC Extended Universe movies, starting with "Man of Steel." He is also recognized for his role as Geralt of Rivia in the Netflix series "The Witcher."

His lean physique, aside from impressive acting and charismatic performances, has made him a prominent figure in the entertainment industry. Cavill is over six feet tall and still has a muscular, lean frame. He weighs 193 pounds and has a body fat ratio of less than 10%, per Eterno Body.

---

Henry Cavill's workout and diet plan for a lean physique

To look like Henry Cavill's, one should mix pump work and tension work in a planned manner. To promote the growth of muscle fibers, tension work includes heavy lifting with prolonged periods of rest and fewer repetitions.

The weekly goal is to gradually increase the weight lifted, as this type of exercise is essential for growing the actual muscle fibers, which increases total muscle mass and strength.

Here is the overview of Cavill's workout schedule:

Workout A – Upper body (focusing on chest)

• Incline Bench Press: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest between sets)
• Seated Cable Rows: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest between sets)
• Flat DB Bench Press: 4 sets – 12, 10, 8, 6 (30 seconds rest between sets)
• Barbell Curls: 3 sets x 6-8 reps (2 minutes rest between sets)
• Skull Crushers: 3 sets x 8-12 reps (2 minutes rest between sets)
• DB Lateral Raises: 5 sets – 12, 10, 8, 6 + 12-15 (30 seconds rest between sets)

Workout B – Legs and Abs

• Barbell Squats: 3 sets x 6-8 reps (3 mins rest)
• Romanian Deadlifts: 3 sets x 8-10 reps (2 mins rest)
• Leg Extensions: 3 sets x 10-15 reps (90 seconds rest)
• Calf Raises: 3 sets x 10-15 reps (60 seconds rest)
• Hanging Leg Raises: 4 sets x 10-12 reps (60-90 seconds rest)
• Cable Crunch: 4 sets x 10-15 reps (60-90 seconds rest)

Workout C – Upper body (focusing on shoulder)

• Standing Barbell Press: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest between sets)
• Weighted Pull-ups: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest between sets)
• Incline DB Bench: 4 sets – 12, 10, 8, 6 reps (30 seconds rest between sets)
• Incline DB Curls: 3 sets x 6-8 reps (2 minutes rest between sets)
• Cable Triceps Push Downs: 3 sets x 8-12 reps (1 minute rest between sets)
• One Arm Cable Lateral Raises: 5 sets – 12, 10, 8, 6 + 12-15 reps (30 seconds rest between sets)

He also shared his workout journey with his fans on his social media page.

In an interview with GQ, Henry Cavill revealed his diet:

Meal 1 - Protein shake (for breakfast)

• One and a half scoops of 100% grass-fed whey protein (vanilla flavor)
• Blended with a cup of oats and some berries
• Omelet with a bit of ham with six ounces of beef filet

Meal 2 - Post-gym shake (three hours after breakfast)

• Chicken and white rice with a side of curry sauce

Meal 3 - After meal 2 (three hours later)

• Chicken and brown rice with a side of curry sauce

Meal 4 - After meal 3

• Four ounces of sweet potato

Bonus - Bedtime (an hour to 3 hours later)

• Pre-bed protein shake

To maximize the benefits of working out and having a diet plan similar to Henry Cavill's, it is advisable to start slowly to ensure muscle development and growth. Gradually, the results will be there.