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When it was announced that David Corenswet would be donning the cape as the next Superman, the internet exploded. Sure, he had the jawline. The charm. The acting chops. But could he really look like he could toss a tank and fly off into the sunset?

Spoiler alert: he absolutely delivered.

But how? Let’s pull back the curtain on the training, the mindset, and the Mascitti Protocol that sculpted Corenswet into the Man of Steel.

Before he was Superman, David Corenswet was known for roles in The Politician and Pearl. But this role? This was different. It demanded not just talent, but transformation.

This wasn’t about a six-pack for Instagram. This was about embodying an icon.

David’s starting point? Already tall (about 6'4") and lean, but nowhere near the comic-book level of jacked. Director James Gunn had a vision, and Corenswet had the work ethic. Together with trainer Paolo Mascitti, they created a transformation plan that turned David into someone who could bench press a small car—well, on screen at least.

Trainer Paolo Mascitti doesn’t do gimmicks. He’s helped actors like Tom Ellis (Lucifer) and Flula Borg (The Suicide Squad) reach peak shape, and with Corenswet, the goal was clear: build real muscle, fast, without sacrificing flexibility or screen presence.

His approach? Old-school meets high-performance. Think compound lifts, full-body workouts, and intense consistency.

Mascitti’s plan wasn’t flashy—it was fundamental. They trained three to four times a week, but those sessions were long (often two hours). The style? A traditional push–pull–legs split with high reps, progressive overload, and minimal fluff.

This wasn’t about getting shredded for a beach pic. This was about building muscle that looked earned—real, dense, functional.

To bulk up from 200 lb (90 kg) to 240 lb (108 kg), Corenswet had to eat like a machine. He was downing seven meals a day—over 4,500 calories total. His staples? Egg whites, oatmeal, chicken, sweet potatoes, rice, veggies, protein shakes… and more eggs.

His co-stars couldn’t help but laugh. Rachel Brosnahan joked about the never-ending trays of food. Nicholas Hoult called him “Gaston,” like the egg-guzzling character from Beauty and the Beast.

Corenswet wasn’t some fitness junkie before Superman—he struggled too. Lunges? He hated them. But he did them. Because that’s what growth looks like: doing the hard stuff, over and over, until it pays off.

Want to train like Corenswet? Or maybe channel your inner villain? Either way, Mascitti’s Superman protocol has something for you. Here's a sample workout to help you sculpt a heroic (or nefarious) body.

Target: Upper chest
How to do it:

• Set an adjustable bench to a 30–45° incline.

• Sit back with dumbbells in hand, palms facing forward.

• Lower the weights slowly to chest level.

• Press back up while squeezing your chest at the top.

Best equipment:

• Adjustable incline bench

• Rubber-coated or urethane dumbbells

• Spotter or dumbbell hooks (for safety)

Pro tip: Pause at the bottom for more muscle activation.

Target: Full chest development
How to do it:
A. Flat Barbell Bench Press

• Lie flat on a bench, grip bar slightly wider than shoulder-width.

• Lower the bar to mid-chest, then press it up explosively.

B. Standing Cable Fly

• Stand between two pulleys set slightly above chest height.

• Grab handles, step forward, and fly arms inward in a wide arc.

• Focus on chest contraction.

Best equipment:

• Olympic barbell + flat bench + safety rack

• Functional trainer or cable machine

• Weight plates (rubber preferred for safety)

Pro tip: Rest 60–90 seconds after each superset, not between exercises.

Target: Delts (front + side)
How to do it:
A. Seated Overhead Dumbbell Press

• Sit on a bench with back support.

• Hold dumbbells at shoulder height, palms forward.

• Press overhead until arms fully extend.

B. Lateral Raise

• Stand tall, dumbbells by your sides.

• Raise arms out to shoulder level with a slight bend in the elbow.

• Lower under control.

Best equipment:

• Upright bench

• Moderate-weight dumbbells (fixed or adjustable)

• Resistance bands (for home variations)

Pro tip: Use lighter weights for raises to avoid shoulder strain.

Target: Arms
How to do it:
A. Cable Triceps Pushdowns (Reverse grip)

• Stand in front of a cable station with a straight or angled bar.

• Grip underhand and push the bar down, keeping elbows tucked.

• Focus on squeezing the triceps.

B. EZ Bar Bicep Curls

• Stand tall holding an EZ curl bar.

• Curl with control, stopping just before the bar touches your shoulders.

• Lower slowly to increase time under tension.

Best equipment:

• Functional trainer or cable pulley

• EZ curl bar or dumbbells

• Wrist straps (if needed for grip support)

Pro tip: Try a drop set on the last round to fully pump your arms.

Target: Quads, glutes, hamstrings
How to do it:

• Set a barbell in a squat rack at shoulder height.

• Step under the bar, position it across your upper traps.

• Unrack, step back, and squat to at least parallel.

• Keep your core tight and drive through your heels.

Best equipment:

• Squat rack or power rack with safety arms

• Olympic barbell

• Bumper plates

• Lifting belt (optional for heavy loads)

Pro tip: Control your descent—don’t bounce out of the bottom.

Target: Legs, balance, coordination
How to do it:

• Hold a kettlebell at chest level or by your side.

• Step back into a reverse lunge.

• Without resting your foot, immediately swing it forward into a forward lunge.

• Repeat for reps, then switch legs.

Best equipment:

• Competition-grade kettlebell (12kg–24kg depending on level)

• Non-slip flooring or turf

Pro tip: Start slow—this is a coordination killer!

Target: Lower abs, hip flexors
How to do it:

• Hang from a pull-up bar with an overhand grip.

• Brace your core and lift your legs straight up to 90°.

• Lower slowly without swinging.

Best equipment:

• Pull-up bar or power tower

• Chalk or lifting straps (for grip)

Pro tip: Keep your back from arching—control is everything here.

Target: Conditioning, fat burn, endurance
How to do it:

• Set the treadmill incline between 6–10%.

• Run or jog for 10–15 minutes at a steady pace or do intervals (e.g. 30 sec run, 30 sec walk).

Best equipment:

• Motorised treadmill with incline

• Running shoes with good support

Pro tip: Use hill sprints outdoors for a more functional challenge.

Target: Total core
How to do it:

• Sit on the ground, soles of feet touching, knees splayed.

• Use an AbMat if available for lumbar support.

• Reach overhead, then swing forward to touch your toes or the floor in front.

Best equipment:

• AbMat

• Gym mat

• Weighted plate (for advanced variations)

Pro tip: Speed is fine, but don’t use momentum as a crutch.

Now, on the other side of the hero–villain coin, you've got Nicholas Hoult stepping in as Lex Luthor. And while Lex isn’t lifting buildings, he’s still got to look the part: cold, sharp, and physically formidable in his own right.

Hoult may not be bulking to 240 pounds, but his training wasn’t casual either. He was often in the gym at the same time as Corenswet, pushing himself in a different direction—think precision, strength, and definition.

Hoult’s approach? Build a physique that’s fast, functional, and sharp—just like Lex.

• Weighted pull-ups – 4 sets to failure

• Dumbbell bench press + push-up superset – 3 sets of 10–12

• Bulgarian split squats – 3 sets per leg

• TRX rows + face pulls – 3 supersets for posture and strength

• Planks + side planks – 3 sets of 1-minute holds

• Sled pushes or battle ropes – 3 rounds of 30 seconds

This is the kind of workout that builds a villain who could outthink you and outrun you.

Hoult’s diet was cleaner and more controlled. Less about bulking, more about staying tight and powerful. Lean proteins, healthy fats, strategic carbs, and just enough fuel to keep him dangerous.

While Corenswet was pounding protein shakes and loading up on rice, Hoult was all about discipline.

Both actors knew that gains happen when you recover. Sleep, stretching, massages, mobility work—they made it part of the job. And when Corenswet was travelling? Mascitti trained him over FaceTime. No excuses.

Even Lex Luthor would be impressed by that kind of focus.

At the end of the day, it wasn’t just the workouts or the food that built Superman—it was the mindset. Corenswet approached it like a job: lift heavy, eat a lot, sleep hard, repeat. He didn’t complain. He didn’t skip reps. He showed up.

That’s what turns a talented actor into a superhero.

You don’t need a Hollywood budget or a movie contract to train like this. You just need commitment. Want to be stronger? More confident? Fitter? Start where you are, use what you have, and show up like it matters.

Whether you channel the strength of Superman or the precision of Lex Luthor, the message is the same:

Train smart. Eat well. Stay consistent.
Your transformation is waiting.

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