BUILDING THE NECESSARY muscle to fill out the iconic blue and red suit for James Gunn’s Superman was always going to take more than some brisk calisthenics and the occasional strength session. But David Corenswet defied every expectation and was determined to become the most jacked Superman ever. The results are plain to see.
Corenswet looks significantly buffer than what audiences are accustomed to in Superman. No doubt his training played a part in that transformation, and by extension, his trainer deserves his dues.
Paolo Mascitti, who is responsible for Corenswet’s transformation, shared a glimpse into the training regime the actor used to chisel out his rig back in 2024. “David had been working out intensively before I met him, but he’s naturally a very lean guy,” Mascitti said. “He’s 6’4” but we wanted to put more bulk on him. He probably went from 200lbs (90kg) to 240lbs (108kg).”
Adding that much bulk is no easy feat. Thankfully, Mascitti revealed some details on the workout routine and diet plan that made it possible. See the framework below.
What is David Corenswet’s workout routine?
Corenswet’s training began five months before production on Superman started. According to Mascitti, Corenswet’s transformation didn’t require daily training, but longer workouts were necessary. “He’s very busy right now so we’re only fitting in three or four sessions a week, but he’s still working out for two hours a day,” Mascitti said.
The standard three-day cycle of push, pull and legs was utilised by Mascitti and Corenswet, with a focus on compound movements. “We focus on moments like presses, pull ups, pull downs, rows” Mascitti said. “We switched a little bit after a while, but kept the focus on progressive overload to encourage muscle growth, keeping track of reps and weight and trying to advance each week.”
Everyone has their kryptonite in the gym – even Superman. Corenswet’s weakness is walking lunges. “He isn’t the biggest fan of them, but he does it,” Mascitti said. “He’s great at squats, but he just doesn’t enjoy lunges.”
David Corenswet’s mass-building push day
Besides revealing his push, pull and legs rotation, Mascitti was tight-lipped about the specifics of Corenswet’s workouts. Although, he did explain a sample push day the actor used to build mass – and quickly.
- Incline dumbbell press – 4 sets, 10 reps
- Bench press and cable fly superset – 4 sets of each, 10 reps of each
- Seated overhead shoulder press and lat raises superset – 4 sets of each, 10 reps of each
- Reverse tricep extensions and bicep curl superset – 4 sets of each, 10 reps of each
What is David Corenswet’s diet plan?
Like his workload in the weight room, Corenswet’s Superman diet plan was similarly monstrous. Mascitti didn’t go into too much detail, but he did stress the importance of being in a caloric surplus, as you would assume given Corenswet’s 18kg bulk-up. The actor was reportedly forcing down 6,000 calories a day. “He was on around 6,000 calories a day and his diet was strict, but not as strict as I would have liked,” Mascitti said. “I’d ask him about his diet and he’d be eating cereal! He’d ask ‘What’s wrong with cereal!?’ But that’s why he’s the perfect Superman, he has a realistic expectation of himself and the role.”
To put that immense caloric intake into perspective, here’s what a sample day of eating would look like under a 6,000 calorie diet plan.
Breakfast
Banana peanut butter protein pancakes with whole m.ilk
4 large whole eggs
1 cup oats
2 tbsp peanut butter
1 scoop whey protein
1 banana
1 cup whole milk (on the side or used in batter)
1 tbsp honey or maple syrup
Mid-morning meal:
Mass gainer smoothie
2 scoops mass gainer or 2 scoops whey protein + 1 cup oats
2 tbsp peanut butter
1 banana
1 cup whole milk
1 tbsp flaxseed or chia
1 tbsp honey
Lunch:
Chicken burrito bowl.
1.5 cups white rice
200g grilled chicken thighs
1/2 avocado
Black beans (1/2 cup)
Corn, salsa, and cheese (¼ cup each)
Olive oil drizzle (1 tbsp)
Greek yogurt (¼ cup) as a topping
Afternoon snack:
Greek yogurt parfait with granola and cookie dough.
2 cups full-fat Greek yogurt
1/2 cup granola
2 tbsp almond butter
Dark chocolate chips (30g)
100g edible cookie dough (or homemade protein cookie dough balls)
Dinner:
Steak, potatoes and Vegetables.
250g ribeye steak (or fatty beef mince)
2 medium roasted potatoes with olive oil
1 tbsp butter on potatoes
1 cup sautéed spinach with garlic and olive oil
Side of sourdough bread with butter (1–2 slices)
Evening snack / dessert:
Cottage cheese, fruit and nut bowl.
1 cup full-fat cottage cheese
1/2 cup pineapple or berries
1/4 cup mixed nuts
Drizzle of honey or maple syrup
Optional: 1–2 squares dark chocolate or small scoop ice cream
Audiences can see for themselves if Corenswet truly is the perfect Superman. Superman is in cinemas now.
