For David Corenswet, getting into the role of Superman didn’t mean just putting on his suit. The Man of Steel packed on serious muscle for his role, eating an incredible amount of food and engaging in intense training and heavy lifting.

Corenswet went through a remarkable ‘bulking and cutting’ period to look the part. He started off weighing around 200 pounds, but bulked up to 240 pounds before finally cutting for the shooting. Although he only trained 3 to 4 times a week, he followed a Push-Pull-Legs (PPL) split, which is common among bodybuilders.

"I did a very straightforward regimen of lifting heavy things and eating a lot of calories," Corenswet admitted. "And sleeping as much as I could."

As per Generation Iron, his ‘Superman’ workout was simple but effective. Here is a breakdown of his PPL workout-

Push day workout- Bench press, incline bench press, cable flyes, shoulder press, lateral raises, tricep isolation exercises.

Pull day workout- Pull-ups, barbell rows, seated cable rows, lat pulldowns, face pulls, bicep curls. It is these very exercises that helped Corenswet design the iconic “V-taper” superhero physique.

Leg day- Leg press, leg curls, calf raises, walking lunges, Romanian deadlifts, back squats.

However, it is not merely the combination of these workouts that helped him build his coveted physique. He also focused on progressive overload, a concept that significantly transformed his physique.

Of course, putting on 40 pounds was no easy task, as Corenswet was required to eat a remarkable amount of calories daily.

A Breakdown of David Corenswet’s Superman Diet

Packing on muscle was a tremendous task, and Corenswet was asked to consume around 4,500 calories daily during his bulking period. While his diet was mostly protein-rich, he ensured to get adequate macro and micro nutrients through whole foods.

His main protein sources included eggs, fish, lean beef, chicken, and dairy products. For carbohydrates, he opted for fruits, vegetables, oats, rice, and sweet potatoes. He got his healthy fats from olive oil, fatty fish, nuts, and avocados.

On average, he would consume anywhere between 150 and 200 grams of protein. This often included consuming 8 whole eggs at one go, which, admittedly, Corenswet did not ‘love’, but consumed nonetheless.

Along with his nutritious diet, he ensured to always get proper hydration. Furthermore, Corenswet prioritized proper rest and recovery, making sure to get consistent sleep and manage his stress healthily. He also understood the pitfalls of overtraining, hence, stuck to a routine of training only 3 to 4 times a week with strategic rest days.

Corenswet’s Superman workout routine and diet gives us the opportunity to reflect on the fact that sticking to the basics is often the best strategy. The primary goal is to be consistent and disciplined while constantly monitoring progress before stepping up the progressive overload.

What were your first thoughts when you saw David Corenswet’s Superman physique?

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Written by

Avantika Das

Edited by

Ashvinkumar Patil