The new Man of Steel is here, and David Corenswet’s transformation for “Superman” is nothing short of superheroic. The actor packed on 40 pounds of muscle to embody the iconic role, working with personal trainer Paolo Mascitti to achieve the perfect balance of size and strength.
The Farm Boy Physique
Unlike the ultra-shredded look we often see in superhero films, Corenswet’s Superman needed to look “more like a farm boy than a complete bodybuilder,” according to Mascitti. This approach required a careful balance of building substantial muscle mass while maintaining a more natural, approachable appearance that fits Superman’s Kansas roots.
Training Like a Hero
Starting in July 2023, Corenswet committed to an intense 5-6 day training schedule built around a push-pull-legs split. The program emphasized compound movements like bench presses and squats, using progressive overload to continuously challenge his growing muscles. Rep ranges typically stayed between 6-12, with occasional higher-rep isolation work to maximize muscle fatigue.
Core strength was particularly crucial, as Corenswet needed to handle the physical demands of stunt work and harness scenes that come with playing the Last Son of Krypton.
Fueling the Transformation
The nutrition plan was equally impressive. During his bulking phase, Corenswet consumed up to 4,500 calories daily, following a macro split of 50% carbs, 30% protein, and 20% fat. His protein intake reached nearly one gram per pound of body weight, sourced from eggs, dairy, chicken, red meat, fish, and whey protein.
Interestingly, the diet wasn’t overly restrictive. Corenswet enjoyed occasional treats like French toast and waffles, and according to Mascitti, “He loves cereal, that’s his kryptonite.”
A typical breakfast included six egg whites, two whole eggs, 1.5-2 cups of oatmeal, berries, Greek yogurt with almonds, and a protein shake – setting the tone for seven daily meals designed to fuel his superhuman transformation.
The Human Touch
Perhaps most endearing is that throughout this intense training regimen, Corenswet maintained his relaxed demeanor, often listening to jazz during workouts. His positive attitude and work ethic impressed his trainer, proving that even Superman needs the right mindset to succeed.
As “Superman” prepares for its July release, Corenswet’s dedication to the physical transformation shows his commitment to honoring one of cinema’s most beloved characters. His approach proves that becoming Superman isn’t just about looking the part – it’s about embodying the strength, determination, and humanity that makes the character truly super.
Source: Business Insider
