Superman is not just another fictional character. Over the decades, it has become one of the most loved Hollywood Heroes of all time. So, when James Gunn signed David Corenswet as Superman, fans were thrilled to find out more about the guy who was replacing the legendary Henry Cavill for the role. Excitement grew, and people wanted to see if David could take on the physical demands in the recently released Superman Legacy. What stood in front of the actor was nothing short of a mountain to climb. Gaining over 40 pounds of lean muscle alongside the emotional acting was no child’s play. However, little did anyone know that this hero was not ready to fall short. Combined with trainer Paolo Mascitti, Corenswet underwent a dramatic transformation that transformed a normal human into a Super Man. In this article, we will cover all about Corenswet’s training, nutrition plan, and a disciplined mindset that made him the ultimate Hero.
Who Is David Corenswet?
The Philadelphia-born actor celebrated his 32nd birthday this month. He graduated from the famous Juilliard School. His best roles, so far, came in The Politician, Hollywood, Pearl, and Look Both Ways. David stands at a whopping 6 feet 4 inches and boasts a naturally lean frame. However, for Director James Gunn, this was not enough. He wanted to convert Corenswet into the Man of Steel. And in just over 10 months, the actor did just that. He was able to:
- ➢ Gain 40+ pounds of lean muscle
- ➢ Build functional athleticism
- ➢ Keep a sustainable routine during filming
David Corenswet’s Superman Workout:
Paolo Mascitti was the mastermind behind the brawn for Superman Legacy. Mascitti, a legendary trainer earlier famous for making “The Lucifer” in 2016, was brought on to transform David Corenswet. This started Corenswet’s amazing body transformation. It was founded on intense workouts focusing on functional strength, endurance, and muscle building. Mascitti told GQ, “A good trainer is a boring trainer,” favoring smart, effective programming over fitness fads.
Workout Routine
In 2025, Corenswet’s body is as jacked up as steel. His rock-solid, Superman physique surely needed a workout and diet plan that is not easy to mimic. Some of his routine’s key features were:
| Day | Focus Area | Exercises |
| Day 1 | Push (Chest/Shoulders/Triceps) | • Bench Press • Incline Dumbbell Press • Overhead Shoulder Press |
| Day 2 | Pull (Back/Biceps) | • Pull-Ups • Bent-Over Barbell Rows • Lat Pulldowns |
| Day 3 | Legs | • Barbell Squats • Lunges • Romanian Deadlifts |
| Day 4 | Core & Conditioning | • Hanging Leg Raises • CrossFit Sit-Ups • Planks |
| Day 5–6 | Repeat or Active Recovery | • Repeat preferred split day(s) • Light cardio, stretching, or rest |
Training Timeline
Corenswet’s transformation began in July 2023 and lasted nearly 10 months, with workouts 5–6 days a week, often lasting two hours. Even during filming, sessions continued remotely via FaceTime.
Mascitti shared:
“He had a very, very good attitude, and he worked hard. He listens to jazz when he works out.”
He also highlighted the focus on “presses, pull-ups, pull-downs, rows—all the big ones” to maximize size and strength.
David Corenswet’s Superman Diet Plan
A superhero’s body needs super fuel. For Superman, David followed a stringent diet to prepare for his role. During his training for Superman, he consumed up to 5,000 calories daily. His diet included:
- ➢ 50% Carbohydrates: rice, oats, sweet potatoes
- ➢ 30% Protein: chicken, steak, fish, whey
- ➢ 20% Fats: avocados, nuts, olive oil
Meal Strategy
- ➢ 7 meals per day, including snacks and protein shakes
- ➢ Prioritized whole foods over processed ones
- ➢ Cooked many of his meals to stay consistent
Sample Breakfast
- ➢ 6 egg whites + 2 whole eggs
- ➢ 1.5–2 cups of oats with berries
- ➢ Greek yogurt with almonds
- ➢ Protein shake
David Corenswet shared:
“You eat a lot, you lift heavy weights as intensely as you can… and then you sleep as much as you can.”
“I just tried to lift heavy things, eat a lot of calories, and sleep a lot. I cooked as much as I could.”
Fun Fact: His trainer, Paolo Mascitti, joked that “Cereal is his kryptonite.”
Recovery, Mindset & Filming Challenges
His 10-month journey was not just about lifting heavy weights. The superhero character demanded a lot more. It needed consistency, rest, and unwavering mental discipline. Recovery was a major part of David Corenswet’s transformation. It prevented him from any injury during the process.
Mindset & Mental Discipline
Corenswet committed fully to the process, pushing himself to new limits.
“It was a level of intensity that I had never pushed myself to before,” he reflected.
Key Recovery Strategies
- ➢ 7–9 hours of sleep per night
- ➢ Active recovery on lighter days
- ➢ Reduced workout frequency to 3–4 sessions/week during filming
Training Consistency Despite Discomfort
According to trainer Paolo Mascitti, David stayed committed even when he didn’t enjoy certain exercises:
“He isn’t the biggest fan of lunges, but he does them. He’s great at squats, but just doesn’t enjoy lunges.”
Challenges During Filming
- ➢ His growing size required multiple costume alterations to accommodate added muscle
- ➢ Mobility became more difficult during certain stunts
- ➢ He had to balance strict training, recovery, and full-time shooting
Despite the demands of set life, Corenswet stayed focused, training 3 to 4 times per week during production and maintaining discipline in both diet and rest.
Supplements and Support
Paolo Mascitti was very clear that there are no shortcuts in the route that he had selected for Corenswet. It was clean and without any supplements. The closest thing to a supplement that David took was whey protein, which he consumed to gain extra pounds.
“Everything is part of the puzzle. You take one thing out, and it’s not going to happen.”
While Corenswet never used any supplements, athletes nowadays do rely on peptides like BPC-157 for enhanced support and faster recovery. Sarmcentral’s recommended peptides, like BPC-157, can repair and regenerate tissues that have been injured. BPC-157 also plays a huge role in promoting tendon growth.
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Boosts muscle tissue healing after intense / strength-based training.
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Regenerates connective tissues stressed by heavy lifting.
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David Corenswet’s Superman Legacy
The results speak for themselves. With a 95% audience score, David Corenswet has made it big with Superman Legacy. Both critics and fans loved the portrayal of Clark Kent’s humility and Superman’s heroism.
Some have even gone on to remark on him, “the best Superman since Christopher Reeve,”. David Corenswet’s portrayal is already being regarded as one of the best Superman interpretations to date.
Conclusion: From Actor to Icon
The amazing transformation has made David much more than just a great action hero. His unique style, blended with strong physicality and charisma, has redefined the action genre. Not only does he have a jacked-up build, but he is a star behind the camera as well. He has redefined Hollywood fitness by blending brute strength with functional athleticism. He has proven that superhero physiques require real dedication rather than shortcuts. David Corenswet has championed authenticity, performing his stunts and advocating natural fitness.
FAQs
Is David Corenswet married?
Yes, David Corenswet is married. He married Julia Best Warner in March 2023.
Is David Corenswet taller than Henry Cavill?
Yes, David Corenswet is taller than Henry Cavill. Corenswet is 6’4″, while Cavill is 6’1″.
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BPC-157 in any of its forms is safe when used responsibly. However, it can have some side effects. Some of them may include:
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