David Corenswet’s ‘Superman’ Workout Prepares Him for Role as NFL Player
David Corenswet packed on serious muscle to become the Man of Steel. The training behind his Superman transformation was surprisingly old-school, straightforward, and continues paying dividends as he prepares to portray former New York Giants running back John Tuggle in the upcoming biopic Mr. Irrelevant.
Corenswet worked with celebrity trainer Paolo Mascitti ahead of the film, relying on an old-school push, pull, legs split built around compound movements, progressive overload and consistent execution. Now, one of the actor’s complete push workouts offers a look at how he built his chest, shoulders and arms.
The routine features seven exercises performed for four sets of 10 reps each. While it is described as a push workout, there is one notable exception: Corenswet finishes with biceps curls, bringing a pulling movement into an otherwise chest, shoulder and triceps-focused session.
David Corenswet’s Full Push Workout
According to Men’s Health, Mascitti previously shared the following workout from Corenswet’s Superman training:
- Incline Dumbbell Press: 4 sets x 10 reps
- Bench Press: 4 sets x 10 reps
- Cable Fly: 4 sets x 10 reps
- Seated Shoulder Press: 4 sets x 10 reps
- Lateral Raise: 4 sets x 10 reps
- Underhand Cable Extension: 4 sets x 10 reps
- Bicep Curl: 4 sets x 10 reps
The incline dumbbell press is performed on its own before Corenswet moves into three supersets.
Superset 1: Bench Press + Cable Fly
Superset 2: Seated Shoulder Press + Lateral Raise
Superset 3: Underhand Cable Extension + Bicep Curl
That final pairing makes the session slightly different from a traditional push day. Biceps curls are normally reserved for a pull workout, but pairing biceps and triceps work at the end gives Corenswet some additional direct arm volume.
How David Corenswet Built His Superman Physique
Corenswet began working with Mascitti approximately five months before filming Superman. Using a push, pull, legs program alongside a calorie surplus, the actor reportedly gained roughly 18 kilograms, or nearly 40 pounds, during his transformation before reducing his body fat.
Once filming began, Corenswet continued training for approximately two hours per session, three to four times per week.
Rather than relying on complicated exercises, Mascitti emphasized basic movements including presses, pull-ups, pulldowns and rows.
“We switched things up a little over time, but kept the focus on progressive overload to encourage muscle growth, tracking reps and weight and trying to improve each week,” Mascitti previously told GQ.
Mascitti also emphasized mastering each movement, using a full range of motion and controlling the eccentric, or lowering, portion of every repetition.
How to Perform Corenswet’s Push Workout
Incline Dumbbell Press: Set an adjustable bench at approximately 30 to 45 degrees. Lower the dumbbells toward the upper chest under control before pressing them back overhead. This places additional emphasis on the upper portion of the chest while still involving the front delts and triceps.
Bench Press: Lie flat with your feet planted firmly on the floor and grip the bar slightly wider than shoulder-width. Lower the bar under control toward the middle of the chest before pressing back to full extension.
Cable Fly: Position the cable handles slightly above chest height. Maintain a slight bend in the elbows and bring the handles together in front of the body, squeezing the pecs before slowly returning to the starting position.
Seated Shoulder Press: Sit upright with a dumbbell positioned near each shoulder. Press the weights overhead until the arms are extended before lowering them under control.
Lateral Raise: Hold dumbbells at your sides and raise them outward until approximately shoulder height. Keep a slight bend in the elbows and avoid using momentum to swing the weights upward.
Underhand Cable Extension: Using an underhand grip, keep the elbows tucked against the torso while extending the arms downward. Squeeze the triceps at full extension before controlling the weight back up.
Bicep Curl: Keep the upper arms close to the torso and curl the dumbbells toward the shoulders. Squeeze the biceps at the top before slowly lowering the weights.
Corenswet Keeps His Training Simple
The biggest takeaway from Corenswet’s workout may be how uncomplicated it is.
There are no unusual exercises or elaborate training methods. Instead, the routine combines heavy presses with isolation movements and plenty of volume. Each exercise is performed for four sets of 10, while supersets allow Corenswet to increase the amount of work performed without turning the session into an endless list of movements.
It is the same philosophy Mascitti used throughout Corenswet’s transformation: master proven exercises, control each repetition and progressively increase performance over time.
Image embed via Instagram @davidcorensweat
