David Corenswet's Superman Workout

David Corenswet's Superman Workout

We have a new Superman and Lois Lane in the DCU, now led by James Gunn. Actor David Corenswet has been cast as Superman, and Rachel Brosnahan will be playing Lois Lane in the upcoming movie, Superman: Legacy. Fans seem to be in favor of the casting, as are we. This new take should be interesting, and hopefully a fresh start for D.C.

Being in the fitness and nutrition business, the first thing we look at with new superhero castings is the actor's physique and how they will physically prepare for the role. We speculate about the kind of training will they do and what their final look will be. An actor’s journey to becoming a superhero is one of the ways the studio creates hype for the movie, so it's usually documented. With such a physically impressive and iconic character like Superman, there is definitely a transformation on the horizon for David, and we will be paying close attention it.

Corenswet will no doubt be training hard to fill those red and blue tights, as Superman is very muscular and strong. He currently has a fit and lean muscular look, so he has a good foundation to start with. What kind of training routine would take his physique to an invincible level?

While we wait to see what David really does, we decided to answer this question for ourselves. We created our own Superman training program, based on how we would train him for this role. The program is designed with the classic Superman physique in mind, and what David can do to get that look.

The full program is included below, which you can save and take with you to the gym so you can train like Superman. Here is what the program focuses on: 

• developing the shoulders and chest, with an emphasis on the upper chest
• building a thicker and wider back, to create that classic V-taper shape
• strengthening and building size in the legs, hips and glutes

The result will be a very impressive overall physique that is also strong and functional. Superman is very muscular but also has the strength to back it up because, you know, he’s saving the world and all. 

We would have David train 3 days a week to start, as this allows time for him to recover (which is crucial for muscle growth) and acclimate to the program. He will also need time for other types of training, like stunt work and choreography. After 6-8 weeks of training, we would make adjustments depending on how his body responds. It’s very important to have a customized program that evolves with the trainee in order to create the best final look.

As it gets closer to the start of filming, training would increase to 4-5 days a week, as we would want to maximize his gains and make sure his physique is in peak condition by then.

Other than training, David will have to be on top of his nutrition and recovery protocols. Muscle tissue is torn down by weight training, and is rebuilt through proper nutrition, good quality sleep and proper recovery. We’ll get into this more in the next article.

For us mortals, 3 days a week is a great place to start because it’s easier to fit into your schedule and it’s more sustainable. It also allows for proper recovery and time for other types of activities you might enjoy. 

If you’re as hyped as we are for David Corenswet as the new Superman, join in on the training. Try this program out for yourself and let us know how you like it. Stick to it for 6-8 weeks to see best results. 

Stay tuned for our App, which we are releasing soon! In the meantime, you can keep in touch with us on Instagram and subscribe to our newsletter so you don’t miss any updates.