David Corenswet took on the iconic Superman role in James Gunn’s upcoming film, undergoing a demanding physical transformation to bring the character to life. His preparation involved a strict regimen of consuming seven meals daily and maintaining a 4,500-calorie intake, which resulted in a remarkable 40-pound muscle gain. This disciplined approach was essential for meeting the physical expectations of Superman without relying on shortcuts.
Training Program Crafted by Celebrity Trainer Paolo Mascitti
Paolo Mascitti, the celebrity trainer guiding Corenswet, designed a comprehensive and intense training plan beginning in July 2023, shortly before filming started. The workout schedule included five strength-training sessions each week, following a traditional push-pull-legs routine that emphasized steady progression through challenging lifts. Each day targeted specific muscle groups to optimize muscle growth and strength development.
The push days focused on exercises such as bench presses and overhead presses, enhancing upper body power, while pull days incorporated deadlifts, rows, and movements targeting the back and biceps. Leg day, known for its intensity, completed the cycle. This push-pull-legs rotation was repeated throughout the preparation period to ensure balanced muscle development.
High-Calorie, Nutrient-Dense Meal Plan to Support Muscle Gain
While the workout demands were substantial, the dietary aspect of Corenswet’s transformation proved equally challenging. To sustain his muscle-building goals, he consumed 4,500 calories daily, centered on nutrient-rich whole foods. His protein intake matched one gram per pound of body weight, sourced from eggs, dairy products, lean meats, fish, and protein shakes.
A typical breakfast included six egg whites, two whole eggs, oats, berries, Greek yogurt with almonds, and a protein shake—meals as substantial as this were repeated seven times each day to meet caloric needs. Despite the rigid eating plan, there was room for occasional treats, with Corenswet’s trainer revealing,
“He loves cereal, that’s his kryptonite,”
and sometimes included French toast or waffles as well, without compromising the overall discipline.
James Gunn’s Caution as Muscle Gain Continues
The transformation was so effective that director James Gunn expressed concern over Corenswet’s size, joking about the actor’s rapid muscle gain. Online commentary supported this, as one fan noted:
David Corenswet might be getting too big as Superman. James Gunn is worried since David just keeps gaining more mass and repeating: “If I don’t look like a Tim Sale drawing, I’m not doing it”.
—ClarkQuill97, Social Media User
Corenswet’s continued growth reflected his dedication to embodying a striking and powerful version of the Man of Steel.
Release and Anticipation for the New Superman
James Gunn’s Superman is scheduled for release on July 11, 2025, promising audiences a fresh take on the superhero. Corenswet’s dramatic physical transformation adds credibility and excitement to the character’s portrayal, suggesting this Man of Steel will impress with both strength and presence on screen.
His disciplined adherence to the David Corenswet Superman transformation plan highlights the demanding nature of preparing for such an iconic role, blending nutrition, training, and mental focus to achieve a heroic physique worthy of the character’s legacy.
