When David Corenswet was cast as the new Superman in Superman: Legacy, he faced a daunting challenge: transforming his naturally lean 6’4” frame into the muscular, larger-than-life physique synonymous with the Man of Steel.
With guidance from Los Angeles-based trainer Paolo Mascitti, Corenswet not only bulked up but also embodied the strength and presence required for the role. Here’s an in-depth look at how he achieved this superhuman transformation.
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A Heroic Challenge: Adding 40 Pounds of Muscle
Before production began, Corenswet weighed approximately 200 pounds—a lean starting point for someone of his height. The goal? To add 40 pounds of muscle while maintaining his athletic build.
Trainer Paolo Mascitti, known for sculpting actors like Flula Borg (The Suicide Squad), implemented a five-month intensive training regimen. “David was already in good shape when we started, but his naturally lean frame meant we had to focus on adding significant bulk,” Mascitti explained. “He eventually reached 240 pounds, though some of that mass was trimmed as he toned up for filming.”
Superman’s Training: Push, Pull, Legs
Corenswet’s workouts were anchored in the fundamentals: a push-pull-legs split. This approach, emphasizing major muscle groups on different days, allowed his body adequate recovery while maximizing growth.
- Push Day (Chest, Shoulders, Triceps)
- Incline Dumbbell Press: 4 sets of 10 reps, focusing on controlled negatives.
- Flat Bench Press / Cable Fly Superset: Alternating barbell presses with chest flys to target all areas of the chest.
- Overhead Shoulder Press: 4 sets of 10 reps, performed seated for stability.
- Lateral Raises: 4 sets of 12, designed to build broad, Superman-worthy shoulders.
- Pull Day (Back, Biceps)
- Pull-Ups: A staple exercise for upper back development, performed to failure.
- Barbell Rows: 4 sets of 10, emphasizing full range of motion.
- Lat Pulldowns: Focused on progressive overload to build width.
- Reverse Curls: Combining forearm and bicep activation for a balanced arm look.
- Leg Day (Quads, Hamstrings, Glutes)
- Squats: 4 sets of 8–10, with a focus on depth and time under tension.
- Walking Lunges: Despite his aversion to this move, Corenswet pushed through to strengthen his legs and improve balance.
- Leg Extensions: 4 sets of 12, targeting the quads with slow, controlled movements.
- Romanian Deadlifts: For hamstring and glute development, emphasizing form to avoid injury.
Each session lasted around two hours, with workouts structured around progressive overload, a technique that gradually increases weight and reps to stimulate muscle growth.
Nutrition: Fueling Superman
To support his transformation, Corenswet consumed 6,000 calories per day, a significant surplus designed to provide the energy and nutrients required for intense training and recovery. His diet was protein-rich, including staples like lean meats, eggs, and protein shakes, alongside healthy fats and complex carbohydrates.
However, even superheroes have their vices. For Corenswet, it was cereal. “He would sneak bowls of cereal during our FaceTime check-ins,” Mascitti joked. “While his diet was strict overall, moments like these made him relatable and kept his journey grounded.”
Hydration and supplementation also played key roles. Corenswet relied on branched-chain amino acids (BCAAs) to support muscle repair and creatine for strength gains.
Nicholas Hoult: A Rival in the Shadows
As Lex Luthor, Nicholas Hoult brought his own commitment to the fitness competition. Although Hoult primarily trained independently, his dedication was equally impressive. Drawing inspiration from All-Star Superman, where Luthor reflects on Superman’s “real” muscles, Hoult tailored his routine to enhance both size and definition.
“He works incredibly hard,” Mascitti noted. “Nick doesn’t just show up; he smashes every workout. He’s naturally strong, and his ability to handle weights and cardio made him a standout.”
Hoult’s workouts included a mix of heavy lifting and conditioning, often pushing his limits with grueling circuits. This dedication ensured he could hold his own alongside Corenswet’s Superman.
The Superman Workout You Can Try
Mascitti’s training plan offers plenty of takeaways for anyone looking to build strength and size. Here’s a simplified version of Corenswet’s push-day routine:
Mass-Building Upper Body Push Workout
- Incline Dumbbell Press: 4 sets of 10, increasing weight progressively.
- Flat Bench Press / Cable Fly Superset: 4 sets of 10 each, with minimal rest between exercises.
- Seated Overhead Shoulder Press: 4 sets of 10, performed with controlled form.
- Lateral Raises: 4 sets of 12, focusing on slow, deliberate movements.
- Reverse Triceps Extension / Bicep Curl Superset: 4 sets of 10 each, alternating between triceps and biceps to maximize arm growth.
Balancing Discipline and Relatability
What set Corenswet apart wasn’t just his physical transformation but his mindset. “David is the nicest guy you’ll meet,” Mascitti said. “He’s Superman through and through. He balanced a demanding training schedule with his real-life commitments and never let the pressure get to him.”
While Corenswet admitted to hating lunges and indulging in cereal, his commitment to showing up, working hard, and pushing through discomfort ultimately made the difference.
Lessons for Non-Superheroes
Whether your goal is to bulk up, tone down, or simply stay consistent, Corenswet’s journey offers valuable lessons:
- Master the Basics: Stick to tried-and-true movements like squats, presses, and pull-ups.
- Focus on Consistency: Commit to regular training and progressive overload.
- Listen to Your Body: Balance discipline with flexibility to avoid burnout.
David Corenswet’s Superman transformation is a testament to hard work, discipline, and the occasional indulgence. If nothing else, it proves that even superheroes can find joy in a bowl of cereal.
