Could Henry Cavill ever face rejection? Well, before becoming a synonym for superhero physique, Henry Cavill's body was a point of rejection for him for movie roles.

At 21, Cavill auditioned for the role of James Bond alongside Daniel Craig, but the screen test proved to be a life changer for him. During the test, director Martin Campbell reportedly told him he was 'a little chubby' for the role.

Luckily, Cavill is great at taking criticism, and after some reflection, he acknowledged that he needed to train or change his diet immediately. Cavill said, “I didn’t know how to train or diet. I’m glad Martin said something. I respond well to truth.”

And this wasn't the only time Cavill's figure became a point of contention. He once shared that during his time at boarding school, his peers referred to him as “Fat Cavill” because of his physique. He has also been open about struggling with weight issues in his earlier days, and not being able to find the structure to start his fitness routine.

Years later, while at a screen test for Man of Steel, Cavill faced the same issue when he wore the replica Superman suit. He saw that he wasn't in the physical condition to play a superhero, and this motivated him to start training. 

Eventually, Cavill started training under Dave Rienzi and adopted a bodybuilding-focused routine. His workouts included everything from resistance bands to dumbbell circuits.

Henry Cavill’s Training and Diet Routine for Superman

Training routine:

Monday (Upper body, strength)

• Incline dumbbell press (4 sets of 5 reps)
• Flat dumbbell press (4 sets of 5 reps)
• Weighted pull-ups (4 sets of 5 reps)
• Dumbbell or barbell row (4 sets of 5 reps)

Tuesday (Lower body, strength)

• Deadlift (5 sets of 5 reps)
• Front squat – (5 sets of 6-8 reps)
• Front lunges (4 sets of 8 reps)
• Calf raise (5 sets of 12 reps)

Wednesday

• Rest

Thursday (Chest and Back, hypertrophy)

• Incline dumbbell press (4 sets of 8-10 reps)
• Cable crossover (4 sets of 10-12 reps)
• Weighted chin-ups (4 sets of 8-10 reps)
• Seated cable row (4 sets of 10-12 reps)

Friday (Shoulders and arms, hypertrophy)

• Seated dumbbell press (5 sets of 8-10 reps)
• Side lateral raise (5 sets of 10-12 reps)
• Front Lateral raises (5 sets of 10-12 reps)
• Any bicep curl variation (6 sets of 10-12 reps)
• Any tricep extension variation (6 sets of 10-12 reps)

Saturday and Sunday

• Rest

Diet routine:

Breakfast

• Eggs 
• Steak 
• Oatmeal protein shake
• No. 1 Rosemary Water 

Snack 1

• Protein Shake

Lunch 1

• Chicken curry with jasmine rice
• Apple

Post Workout

• Protein shake 

Lunch 2

• Chicken breast and curry sauce 
• Roasted potatoes

Snack 2

• Protein shake

Dinner

• Bison steak 
• Brown rice pasta

Post-Dinner

• Protein shake

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Written by

Ruwa Javed

Edited by

Ashvinkumar Patil