Henry Cavill as Geralt of Rivia in the hit Netflix Original series “The Witcher” sets an incredible physique goal. You would be lying if you say you didn’t go weak on your knees when looking at his bulky yet ripped physique while he was busy saving his child of surprise. And though you might not get the same physique, you can definitely take some cue from Henry Cavill Diet and Workout for Witcher.
Sleeping with DC Comic books right under our pillows, we grew up believing Superman was real.
The legendary hero from Krypton is now a monster hunter as Geralt of Rivia is giving us major fitness goals. From winning fans’ hearts to awards, Henry Cavill is the ultimate transformation champion.
With excellent sword moves his prominent physique in the series is a treat to watch. His amazing structure and striking cuts not only make him attractive but also inspiring.
Henry needed to be in shape to do his stunts in front of the camera. This transformation took him with abundant patience and extensive training schedules.
For all those wondering how Cavill achieved the Greek god physique, we’re here to help. In our discussion today let us decode Henry Cavill’s Witcher diet and workout.
Hoping to leave you inspired by the end of this journey, let us dive straight into his long list of secret tips.
Henry Cavill Workout and Diet Witcher
As the main character of the Netflix original – The Witcher, Cavill took a long time training himself. From his striking stunt looks to his behind-the-scenes diet and exercise, all was in order.
So, how did Henry Cavill workout for The Witcher?
Together with his strength coach David Rienzi, Henry Cavill disclosed some of his Witcher workout tricks while in conversation with Men’s Health Magazine.
He mentioned having focused on a mix of workouts, based on his scene requirements each day. Henry Cavill’s diet and workout were carefully planned as per the demands of his onscreen character.
His strength coach, Dave Rienzi (who is also Dwayne Johnson’s workout for strength and conditioning coach), mentions how he chalked out a dedicated routine for each of his muscle groups.
Curating a wholesome Witcher workout routine for Henry was indeed challenging yet a treat for DC fans.
Further, his diet plans aimed at preventing any extra fat deposited on the lean hero’s body. The questions however are, what did Henry Cavill eat for the Witcher? How many hours did Henry Cavill workout?
Well, it’s just about time that we lay his detailed schedule right in front of you. In our next sections, let us discuss all the basics about the star’s dos and don’ts.
Henry Cavill Witcher Workout Routine
Remembering his training time back in Budapest, Cavill proclaims “Flex in Budapest is the best public gym I’ve ever trained in, hands down”.
On the days when he has to hit the gym during “The Rush Hour”, Adam the gym owner would ask him which machine he needed the next and reserve it for him. “[That’s how] I could get out of there within an hour, get home and get however many hours of sleep – which never felt like enough – before starting the day again,” says Cavill.
Further, The Witcher star mentions how his workout routine and not weights helped him. The Geralt of Rivia had to undergo massive training sessions to get into perfect shape.
His focus though remained on strength building rather than heavy weight lifting. Using basic sets of exercises, he built up his core and prepared himself for the role.
His Witcher schedule included the following vital parts-
#1. 20-Minute Fasting Cardio Session
To start his day, he began with a 20-minute session of fasting cardio. Maintaining his heart rate between 125 and 135, this technique helped him burn more fat.
After a healthy overnight sleep, this process helped him achieve better results during the actual workout. This empty stomach exercise could include brisk walking or a moderate run. These cardiovascular exercises keep you energized and help in fat burning.
#2. Muscle Training for Stunt Scenes
Following his conditioning coach, he focused on muscle training for critical acrobat scenes. They picked on several exercises in different sets to tone several muscle groups. Shoulders, biceps, core, and complete posterior chain were part of the training scheme.
#3. Hight-Intensity Interval Training Regime
The most important bit of his training was the scene-specific looks he had to prepare. For this, his trainer included low and moderate-level exercises in his everyday routine. Further high-intensity training programs were also an integral part of the plan.
How did Henry Cavill Workout for The Witcher?
WrokignHard is not a new concept for Henry Cavill.
Be it for getting in shape for superhero roles in Man of Steel and Batman v Superman, or The Man from U.N.C.L.E., the British actor always put in his ultimate efforts in transforming himself.
This dedication is also visible in how Henry Cavill worked out for The Witcher. The Men’s Health Interview of Henry revealed his daily routine comprised the following.
Henry Cavill Daily Workout Routine for Witcher
| EXERCISES | SETS AND REPS |
| 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 |
#1. The Ultimate Henry Cavill Witcher Workout Training Program
- The 6 days week program left no part of the body unattended. Altering between various exercises and maintaining his core structure was important. It helped Cavill build up strength, power and enhanced muscle size.
- The strict focus lay on glutes and hamstring training for the perfect posture he carries throughout. These exercises are vital for maintaining the agility needed for the role. Cavill’s trainer included these to ensure smooth runs, stretches, and lunges.
#2. Exercises Included in The Witcher Workout of Henry
- Regular sets of Romanian Deadlifts with resistance bands helped him build this structure. With great attention to your hamstring area, Romanian deadlifts are very beneficial. Besides being great for fat burning they also enhance your metabolism.
- 3 sets of hyperextensions further aided the back strength and cuts of the hero. This was done using a glute ham machine for better precision and results. Giving great shape to your lower body, this exercise supports the back muscles. Additionally, it adds to your shoulder, butt, and hip exercises.
- Oblique Static wholes were an important chunk of his exercises. These exercises were vital for the physique leading to a muscular appearance. 3 sets of 30 seconds on each side, helped in activating the transverse abdominals. Oblique statics improve your functional movements and enhance your body structure. They provide a great balance to the body and support a confident posture.
- The shoulders had to be an active part of training due to several action sequences in the series. The sword fight techniques needed strong and flexible shoulder muscles. 3 sets of the three-way shoulder raise helped him in easing the process. Ensuring the medial and anterior deltoid movements together strengthened the shoulder muscles.
#3. Additions To The Daily Witcher Workout Routine
- Following the great warrior moves he had to build impeccable biceps for his fans. Building forearm strength was an important part of preparing his sword scenes. Practicing regular dumbbell curls helped him get those striking biceps you see onscreen.
- His trainer guided him through 3 sets of bicep curls one arm at a time. Taking regular turns on both arms, this exercise helped him build forearm muscle endurance. The upper arm’s flexibility and control allowed him to swing the sword perfectly. Also good for core muscles, this exercise was a staple during the entire series.
#4. Other Part of Major Henry Cavill’s Witcher Workout Routine
- Henry Cavill’s daily workout regime further included another basic 5 circuit exercise set. Deadlifts, bench presses, bent-over rows, overhead presses, and squats comprised this group. This combination has a variety of benefits ranging from muscle endurance to heart health. They improve your entire workout results and promote weight loss. A Part of major exercise routines, these help you reach your fitness goals faster.
- His cardio training further included HIIT exercises to build core muscles and chest. The fiery abs are a result of high-intensity exercises including weight lifting.
- Kettlebell swings further enhanced the body strength of the star. With improved cardiovascular fitness, it also enhanced the hero’s power. These low-impact exercises are good for small breaks from heavy training.
- This monster training technique was undertaken with frequent rest breaks. To ensure enough recovery time for muscles, it is important to give the body adequate rest. Recalling it as the most difficult set of all time, Cavill often thanks his trainers for helping him through. He mentions taking inspiration from famous bodybuilders for the mental coaching needed.
This Henry Cavill Witcher workout routine was built with an equal focus on fat-burning and muscle-building. It also included efforts towards flexibility and agility in the body.
The circuit exercises aided the calorie-burning process leading to low fat. Yet no fat reduction is possible without adequate dietary aid. So, Henry Cavill diet plan for Witcher has to be something special.
What Did Henry Cavill Eat for The Witcher?
Having gone through Henry Cavill’s Witcher workout routine, it’s now time for his diet chart.
While his fans are all gaga over his looks as the monster hunter, Henry Cavill Witcher diet played a crucial role in it.
A major portion of his role (of Geralt of Rivia) preparation was to gain muscle without increasing fat.
He went on to put on almost 17 pounds during his training time. Cavill needed to maintain his body strength and build flawless lean abs. Adequate nutrition was thus necessary for him to look the part. Henry Cavill’s diet plan included the following.
#1. Enough Protein and Healthy Carbs
While training for his role as Geralt he had to put on good muscle mass. This led to an increased consumption of protein and healthy carbs.
Protein helped in strengthening muscle fibers and provided strength for action stunts. Further, the carbohydrates kept him energized and agile during shoots.
His protein intake was fulfilled by consuming an adequate number of eggs daily. They not only supply the protein content but all the 9 essential amino acids for muscle growth.
#2. Breakfast After Cardio
He preferred having breakfast a little while after completing his fasting cardio workout. The breakfast platter comprised steak and an oatmeal shake.
The vitamin B content in oats helped him in staying energized and aided his workout throughout the day. Scrambled eggs further enhance the protein-rich diet to begin his day.
#3. More Lean Protein in Lunch
His lunch usually was a mix of chicken curry and jasmine rice. His daily meals included chicken as a staple for the extra protein content needed.
The lean protein from the chicken aided muscle tissues and enhanced his workout. Further, it helped in preventing any excess weight gain and fat deposition.
#4. Dinner For Bones and Mineral Density
For dinners, he had roast chicken breast and roast potatoes for healthier bones. The high chicken component aided mineral density and better vitamin absorption. This was followed by a generous serving of curry sauce to maintain the flavor with zero fat intake.
#5. Snacks In-Between Supper Meals
The in-between supper meals were also an important part of his diet. Bison steak and brown rice pasta were his favorites for snack times.
Rich in protein, this brown pasta contains all essential amino acids for nurturing. Additionally, the high BCAA element aided in quick recovery from post-workout muscle soreness.
#6. Witcher Special Protein Shakes
Another important everyday inclusion during the Witcher schedule was protein shakes. With improved fitness results, these shakes aided both fat loss and muscle gain.
A complete meal in itself, high-protein beverages aid your athletic performance. Providing increased recovery, they help in aiding muscle growth and development. He prefers on-the-go protein shakes at any time of the day due to their extensive benefits.
#7. Geralt of Rivia Too Needs Cheat-Meals
While this seems like a strict dieting plan, our star also enjoyed once-in-a-while cheat meals. Pizza, burgers, and sushi are his go-to cheat meals but followed by a strict workout the very next day.
#8. Rosemary Water for Better Digestion
The 6 ft, 90 pounds weighing star secret lies in a perfect balance between diet and exercise. He often consumes rosemary water for a natural calming effect during pressure days.
As Henry Cavill picked on a 2-lunch meal a day diet, especially for the Witcher training. Rosemary’s water also helped him improve his digestion.
Compensating for the continuous training the lunch and supper combinations helped him a lot.
With adequate nutrition, it is also important to keep calorie consumption in check. The balanced meal elements allowed him to gain muscle strength and no body fat.
Maintaining energy stores for intense workouts was also an essential part of the routine. Further, the amino acid components for quick recovery enhanced the overall exercise results.
Thanks to this Henry Cavill diet and workout Witcher that Geralt of Rivia lives rent-free in my heart!
Our favorite star undergoes intense training for extended periods to look the way you like them. This is a tiny snippet from the long behind-the-scenes action that went into the making of the legendary The Witcher series.
For getting a ripped body, these actors have to push themselves to the extreme. With challenging roles and strict routines, the results are indeed appreciated.
All those wondering if they can get a body like the great Geralt of Rivia, well you might as well just start. It is however important to maintain a balance between workout and diet. Further, you should ensure enough recovery time for your muscles and body.
Needless to say, it is going to be a long and tiring process. Yet keeping the cautions in mind you can improve your daily results.
Henry Cavill as Geralt of Rivia will be missed FOR SURE!
While we wait for Henry Cavill to come up with another jaw-dropping look, take notes from this one!