On the heels of 2011’s “Immortals,” Henry Cavill was already cutting a mean figure. However, his role in 2013’s “Man of Steel” required more of…well…everything. By that, we mean more mass and more muscle alike. As such, the Superman diet might be best described as bulky, with frequent eating and insane amounts of protein consumption. That’s because protein doesn’t just build mass, but also helps repair muscle damage.

You’re eating a stockyard’s worth of protein in a single day and now it’s time to convert all that extra mass into muscle. If you want Henry Cavill’s body, prepare to workout for up to 2.5 hours a day, 4-5 days a week. That’s what the actor was doing in preparation of both “Man of Steel” and “Batman v Superman.”

Combining high-intensity movements with strength-building exercises and high speeds, CrossFit training will maximise your every potential.

Lift 10,000 lbs as quickly as possible by performing just one rep of each exercise in succession. Use any weight you want and limit yourself to one rep per round. Perform the following exercises:

Perform the following sprints, resting for a full minute between each one.

Rest

Using 50lb dumbbells, perform the following exercises for as many rounds as you can in 10 minutes:

Perform the following exercises in 60 seconds or less, resting 2 minutes between each round.

Perform the following exercises for as many rounds as you can in 9 minutes:

Rest

Remember to target different muscle groups on different days.

Perform the following upper-body exercises:

Perform the following lower-body exercises:

Rest

Perform the following chest and back exercises:

Perform the following shoulder and arm exercises.

Soft tissue work and rest