The bar for portraying Superman has always been set high—both in acting and aesthetics. From Christopher Reeve to Henry Cavill, every actor who dons the cape has had to embody the ideals of strength and heroism, not just through character but also through their physicality. With Superman set to hit theaters on July 11, 2025, David Corenswet has taken on the daunting task of transforming into the Man of Steel.
Early trailers and promotional photos have teased an exciting new chapter for Superman, but there’s one surprising detail: the new suit design. Unlike previous versions, which showcased the actor’s physique through skin-tight materials, this version has a sleeker, more classic look that doesn’t reveal much of the work Corenswet has put in at the gym. This makes his physical transformation all the more impressive—it’s clear that he’s trained like a superhero, even though his efforts are hidden beneath the suit.
Hypertrophy Training: Building a Heroic Foundation
The Superman aesthetic is all about proportions—broad shoulders, a thick chest, and a powerful V-tapered physique. Corenswet’s training reportedly focused on hypertrophy to achieve this ideal balance, ensuring size and symmetry without becoming bulky or overly massive. Since the suit doesn’t emphasize his physique, the goal was to create a body that radiates strength, even when covered.
Here’s a hypertrophy-inspired split based on his likely routine:
- Day 1: Chest & Shoulders
- Incline bench press: 4×8-12
- Flat dumbbell press: 4×10-12
- Overhead dumbbell press: 4×10
- Cable lateral raises: 4×12-15
- Push-ups (weighted if possible): 3x failure
- Day 2: Back & Arms
- Pull-ups: 4×8-12
- Barbell rows: 4×10-12
- Dumbbell shrugs: 3×15
- Barbell curls: 3×10-12
- Triceps dips: 3x failure
- Day 3: Legs
- Squats: 4×8-10
- Romanian deadlifts: 4×10-12
- Walking lunges: 3×12 per leg
- Leg presses: 4×10-12
- Standing calf raises: 4×15
- Day 4: Active Recovery
- Yoga, stretching, or light cardio to improve mobility.
- Day 5: Functional Full-Body
- Deadlifts: 4×8-10
- Clean and press: 3×10
- Weighted pull-ups: 4x failure
- Sled pushes: 4 rounds x 30 seconds
Corenswet likely trains 5-6 days per week, emphasizing progressive overload to build size and functional strength simultaneously.
Takeaway for You: Focus on compound lifts to maximize muscle engagement and incorporate isolation exercises to refine specific areas. Progressively increase weight or reps to keep growing.
Functional Strength: Moving Like Superman
Superman isn’t just big—he’s powerful. Corenswet’s routine likely included functional strength movements like sled pushes, kettlebell swings, and box jumps to develop explosive power and endurance. While these exercises don’t directly increase muscle size, they ensure the body moves like an athlete, which is essential for the role’s action sequences.
Add These to Your Routine:
- Tire flips for explosive strength.
- Sled drags to build posterior chain power.
- Battle ropes to improve endurance and core stability.
Diet: Fueling the Transformation
Packing on muscle while staying lean required Corenswet to follow a strict nutrition plan. His diet likely centered on high protein intake to support muscle repair, moderate carbs for energy, and healthy fats for hormone regulation.
- Protein sources: Chicken, eggs, lean beef, fish, and protein shakes.
- Carbs: Oats, rice, quinoa, and sweet potatoes, timed around workouts.
- Fats: Avocado, nuts, and olive oil to maintain overall health.
- Vegetables: Crucial for micronutrients and digestion.
Corenswet probably ate 5-6 meals a day, with cheat meals occasionally added to sustain his mental focus over months of intense preparation.
Your Nutrition Blueprint:
Stick to clean eating 80-90% of the time. Focus on meal prep and track your macros to stay consistent.
Cardio: Shredded, Not Skinny
Cardio played an essential role in helping Corenswet maintain a lean physique while building muscle. Low-impact options like incline treadmill walking or high-intensity interval training (HIIT) would have been part of his plan to maximize fat loss without cutting into his gains.
For Your Goals:
Add 20-30 minutes of steady-state cardio after your workouts or 2-3 HIIT sessions per week to stay shredded. Too much cardio can hinder muscle growth, so don’t overdo it.
Mental Fortitude: The Hidden Superpower
Corenswet’s transformation wasn’t just physical—it required intense mental focus and discipline. With a tight filming schedule and the pressure of playing Superman, he had to stay consistent with his training and diet for months. The trailer may hide his hard work under a suit, but the discipline it took to get there is on full display.
Learn From This:
Your physique is built one workout, one meal, and one decision at a time. Stay consistent, even when motivation fades, and trust the process.
Strength Beneath the Suit
While the new Superman suit keeps David Corenswet’s physique under wraps, there’s no denying the transformation he underwent to become the Man of Steel. His combination of hypertrophy, functional training, and precise nutrition proves that even if the world can’t see your progress, you’ll feel it in how you carry yourself.
As Superman flies into theaters on July 11, 2025, let Corenswet’s hidden strength inspire your own journey. Whether or not you have Kryptonian genetics, you can build a body that’s powerful, balanced, and ready to take on any challenge. Because real strength isn’t about what others see—it’s about what you’ve earned.
