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How Henry Cavill Got In His Best Shape Ever For 'The Witcher' Series

The actor and his strength coach, Dave Rinezi, explain the exercises behind those arms - by Alex Pierotti
  • 20 Nov 2019

While Henry Cavill's body is synonymous with Superman, his preparation for his latest role has been equally gruelling. The British actor is about to star in Netflix' new fantasy series The Witcher and if the footage that's emerged is anything to go by, Cavill hasn't taken his foot off the pedal in the gym. 

Watch Cavill's full workout above. 

The 36-year-old hasn't always had it easy. The actor recently opened up to Men's Health, sharing that he was teased growing up for being "a chubby kid."

But fast forward 20 years and Cavill has one of the most desired bodies in Hollywood after teaming up with Dave Rienzi, who is also Dwayne Johnson's strength and conditioning coach. While Rienzi was there when Cavill became the Man of Steel, he's stuck by his side ensuring the Brit was also physically ready for his lead role of Geralt in the upcoming series that's been likened to Game of Thrones.

henrycavill View Profile
737.7k likes - View Post on Instagram
The journey continues. Thank you to Mr Dave Rienzi for being such a wonderful guide. My physical journey over the years has been an interesting one, with plenty of pit falls and plenty of moments of reward. I've been reflecting on them a lot recently and I've been very fortunate to work with some fantastic minds. I'm thankful to them all. Recently I've been exploring some of the big players in bodybuilding, both from the past and the present. It's absolutely fascinating to see what they put themselves through, the drive and mental strength required to get to such a place physically. Phil Heath in particular has caught my eye not only for his achievements but also for his genuinely humble and informative approach to his messaging. All this while being a 7x Mr Olympia. If you haven't checked out his page it's worth a peek. @DaveRienzi @PhilHeath #GymStuff

Catching up with Cavill and Rienzi in the weight room, the pair took MH through the actor's workout routine for The Witcher. Cavill is a fan of fasted cardio - working out on an empty stomach - and heavy lifting, which appears to be the secret formula behind his impressive physique. 

While Cavill and Rienzi share their favourite exercises, they stress that this is not their typical workout and instead each exercises is specific to different muscle groups. 

"Those are moves that we put into workouts, depending on which muscle group or muscle groups we're working that particular day," he tells us. The duo also wanted to cover the whole body, from the posterior chain to core to biceps.

There's no denying Cavill's rig is out of this world, so he also makes the important point of noting that our bodies are all different and some will see results quicker than others.

"The most important thing to remember is that you are you," he says. "Everyone has a different genetic makeup, everyone is at a different stage of fitness or training or even has a different amount of calories going in. So you do you, and just make sure that every workout is as hard as you can do it."

Here are some of Cavill's go-to movements, targeting both lower-body and upper-body muscles. 

Romanian Deadlift with Hip Circle

  • 3 sets of 10 reps

4 second negative, 2 second pause

Hyperextension on Glute Hams Machine

  • 3 sets of 10 reps

2 second hold at the top

Oblique Static Hold

  • 3 sets of 30 second holds per side

3-Way Shoulder Raise

  • 3 sets of 15 reps from each position

Half-Iso Alternating Dumbbell Curl

  • 3 sets of 10 reps per arm
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Alex Pierotti
Alex Pierotti
Alex Pierotti is the Digital Content Editor for Men's Health Australia, with experience reporting on health, fitness and sport. With a Journalism degree from UNSW under his belt, he got his start working in TV, working on the live broadcast of the Intrust Super Shute Shield on 7TWO before making the switch to print and digital at Pacific Magazines.

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