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The exact workout plan is known to Henry Cavill and Mark Twight alone. Though the actor had discussed the types of exercises, he was regularly doing in various interviews.

He’s also mentioned that his role preparation phase consisted of around 2 hours of exercises 4-5 days a week.

According to Henry Cavill, the main focus was on the following:

100 front squats in body weight
pull-ups
deadlifts
cardio
rowing machine
Olympic lifts
tailpipe

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