Editors Note: This is a contribution from Sergeant Michael Volkin, best-selling author of military books and inventor of Strength Stack 52 bodyweight fitness cards.

I was fortunate enough to be invited to the movie premier of Man of Steel before the rest of the world. I was shocked to see how ripped Henry Cavill (Superman) got. After some research I discovered his secret for packing on massive muscle in such a short time. Let me share with you my findings.

First, let me state that Henry Cavill worked with a top fitness expert named Mark Twight.  He owns a gym called Gym Jones in Salt Lake City. Mr. Twight is the same person who worked with the cast of 300. Guys, if you haven’t seen this movie, ask your girlfriend/wives, I guarantee you they remember this movie fondly. The movie 300 had more six packs in it than Animal House.

Ok, let’s go through Henry Cavill workout routine that got him huge for Man of Steel, then we will discuss his meal plan.

Ideally, you should be on a 2 day on-1 day off cycle.

Monday (Upper body, strength)

• Incline dumbbell press – 4 sets x 5 reps
• Flat dumbbell press – 3 sets x 5 reps
• Weighted chin ups – 4 sets x 5 reps
• Dumbbell/Barbell row – 3 sets x 5 reps

Once done, do the 10 card monte with Strength Stack 52. Deal 10 bodyweight cards at random and complete the cards on each exercise. After you complete the exercise on each card, take 8 controlled breaths through your nose. Do nothing else, don’t check your phone, play with the songs on your iPod or check yourself out in the mirror. Get at least 8 hours of sleep. These exercises will be the perfect burnout to pair those muscle fibers to prepare them for growth during your rest period.

Tuesday (Lower body, strength)

• Deadlift – 5 sets x 5 reps
• Squat – 5 sets x 5 reps
• Front lunges – 3 sets x 8 reps per leg
• Calf raise – 5 sets x 12 reps

Once done, do the 10 card monte with Strength Stack 52.

Wed (Rest)

Thurs (Chest and Back, hypertrophy)

• Incline dumbbell press – 3 sets x 8-10 reps
• Cable crossover – 4 sets x 10-12 reps
• Weighted chin ups – 3 sets x 8-10 reps
• Seated cable row – 4 sets x 10-12 reps

Once done, do the 10 card monte with Strength Stack 52.

Friday (Shoulders and arms, hypertrophy)

• Seated dumbbell press – 3 sets x 8-10 reps
• Side lateral raise – 3 sets x 10-12 reps
• Front Lateral raises – 2 sets x 10-12 reps
• Any bicep curl variation – 6 sets x 10-12 reps
• Any tricep extension variation – 6 sets x 10-12 reps

Once done, do the 10 card monte with Strength Stack 52.

Saturday and Sunday (Rest)

Note: You can do some soft tissue work (with foam roller or tennis ball), some stretching, and maybe even some walking but don’t do any high intensity activities.

The Tailpipe meal plan

Monday
Breakfast: Oatmeal with dried fruit and almond milk. 1 serving of fruit.
Snack: Natural protein bar. Sports recovery drink
Lunch: Salad of your choice but must include chicken breast, 30g avocado and 90g low-fat cheese. Low-fat dressing.
Snack: 60g nuts.
Dinner: 125ml vegetable soup. 180g salmon with lemon sauce, asparagus and wild rice.
Snack: 250ml fat-free cottage cheese. 30g nuts.

Tuesday
Breakfast: Protein shake (blend 1 banana, 50g berries, 1 scoop protein powder, 250ml almond milk).
Snack: Hummus with carrots
Lunch: 250ml vegetable soup. Salad with chopped turkey.
Snack: 1 green apple. 2tbsp almond butter.
Dinner: 180g chicken breast with 2tbsp honey chili sauce, quinoa and snap peas.
Snack: 20g casein protein.

Wednesday
Breakfast: Egg white omelet. Handful of strawberries.
Snack: 225g cottage cheese.
Lunch: Tuna salad with greens. 250ml soup.
Snack: 8 almonds. Carrot, apple, celery and ginger juice drink.
Dinner: 225g swordfish with mango and ginger sauce, wild rice and 1 medium artichoke.
Snack: Fresh pineapple with 225g cottage cheese.

Thursday
Breakfast: Muesli with almond milk. 1tbsp protein powder. Carrot, apple, celery and ginger juice drink.
Snack: 240ml low-sodium V8 juice. 2tbsp peanut butter.
Lunch: Stir-fry 170g scallops with 250g Chinese vegetables, garlic, onion and ginger in 2tbsp olive oil.
Snack: Protein shake (blend 1 banana, 250ml carrot juice, 1 scoop protein powder).
Dinner: 225g turkey burger with coleslaw (no bun). 250ml gazpacho.
Snack: 20g casein protein.

Friday
Breakfast: 250g fat-free plain Greek yoghurt. 1 banana.
Snack: 225g unsalted nuts. Carrot, apple, celery and ginger juice drink.
Lunch: Veggie burger with sautée vegetables and salad. 125ml vegetable soup.
Snack: 20 pistachio nuts.
Dinner: Tuna salad with plenty of greens. 250ml chilled cucumber soup.
Snack: 225g cottage cheese. 30g mixed nuts.

Saturday
Breakfast: Scrambled egg white or egg white omelette with mushrooms. Handful of strawberries. 170g cottage cheese.
Snack: 1 tomato. 50g fat-free cheese.
Lunch: Soup and salad of your choice (include 2tsp sesame seeds).
Snack: 50g turkey jerky. 280g almonds.
Dinner: 280g halibut with 4tbsp pesto, wild rice and courgette.
Snack: 20g casein protein.

Sunday
Breakfast: Egg white omelette with spinach. Handful of strawberries.
Snack: Fresh pineapple with 30g cottage cheese. 225g unsalted nuts.
Lunch: 280g steak with salad of your choice (include avocado).
Snack: 1 apple with 2tbsp almond butter.
Dinner: Beef and broccoli stir fry. 250ml miso soup. 1tbsp protein powder.
Snack: 225g cottage cheese. Handful of mixed nuts.

Editors Note: Hope you enjoyed this. Although it doesn’t go with the normal ZEN  approach I think it’s a cool routine to take inspiration from or to use for a short time period to get beach ready. Thanks Michael!

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