David Corenswet: Building the Man of Tomorrow
David Corenswet is officially back in the lab, training to step into the cape once again as Superman: Man of Tomorrow. With the next chapter of the DCU in motion, the pressure is on for Corenswet to come back to the screen as a bigger and better version of the character.
In last year’s film, we saw a very different take on Superman. Corenswet’s version leaned into a lighter, more vulnerable character, which was less godlike and more human. It worked. The performance had heart, and the character felt approachable.
That said, the rumor is that he’ll be up against Brainiac in this movie and teams up with Lex to defeat him. So I’m curious how Superman’s presence will evolve to measure up to this challenge.
Corenswet had a great foundation as he got in shape for the role in the first movie. It takes concentrated effort to build muscle, along with the density and muscle maturity that only come with time and consistency. A well-built stature and strong presence are what define Superman, and Corenswet has some work to do to achieve that. Take Henry Cavill, for example, who played the character more Kryptonian than Kent. He had the big chest, developed arms, a dense back, and an overall more mature physique that exuded strength and made you believe he was Superman. To be fair, Cavill had been building this physique since he filmed Immortals and several DCU movies, allowing him to build on it over time.
With more prep time, smart programming, and consistency, Corenswet has the opportunity to also physically grow into Superman. The goal is to evolve the character while still honoring the heroic presence that makes audiences believe a man can fly. The suit helps, but the work underneath it matters more.
If I were tasked with preparing Corenswet right now, while filming is approaching and recovery is critical, this is a one-week sample routine I’d use to build size, strength, and that unmistakable Superman silhouette.
David Corenswet as Superman
Man of Tomorrow Training Program
Monday - Upper Body 1
Weighted Crunches: 3x 10-15 reps
Incline Chest Flyes: 2x 10-12 reps
Standing Dumbbell Lateral Raises: 3x 8-10 reps
Incline Barbell Chest Press: 1x 6-10 / 1x 10-12
Weighted Dips: 2x 6-10 reps
Neutral Grip Pull Downs: 2x 6-10 / 1x 10-15 reps
Barbell or Trap Bar Deadlifts: 2x 6-8 reps
Chest Supported Rows: 1x 6-10 / 1x 10-12 reps
Standing Cable Rear Delt Flyes: 3x 10-15 reps
Tuesday - Lower Body + Arms 1
Standing Cable Bicep Curls: 1x 10-15 / 2x 8-10 reps
1-Arm Hammer Preacher Curls: 1x 10-15 / 2x 6-10 reps
EZ-Bar Tricep Pushdowns: 3x 10-12 reps
1-Arm Overhead Tricep Extensions: 3x 8-12 reps
Seated Adductions on a Machine: 2x 10-12 reps
Seated Leg Extensions: 1x 6-10 / 1x 11-15 reps
Lying or Seated Leg Curl: 1x 8-10 / 1x 11-15 reps
45 Degree Angle Leg Press: 1x 6-10 / 1x 10-12 (Pause reps)
Standing Calf Raises: 3x 10-15 reps
Wednesday - Recovery + Cardio
45 mins of cardio on your cardio machine of choice, or outdoors.
8,000 - 10,000 steps total for the day
Thurs - Upper Body 2
Kneeling Cable Crunches: 3x 10-15 reps
Flat Smith Machine Chest Presses: 1x 6-10 / 1x 10-12
Seated Dumbbell or Machine Shoulder Presses: 1x 6-10 / 1x 10-12 reps
Standing Cable Chest Flyes: 3x 10-12 reps
1-Arm Cable Cuffed Lateral Raises: 3x 10-15 reps
1-Arm D-Handle Seated Lat Pulldowns: 2x 6-10 / 1x 10-12
Chest Supported Dumbbell Rows: 1x 6-10 / 1x 11-15 reps
Seated Low Cable Rows: 2x 10-12 reps
Seated Rear Delt Flyes: 3x 10-15 reps
Friday - Lower + Arms 2
Preacher Bicep Curls on Machine: 1x 11-15 / 2x 8-10
Standing Rope Hammer Curls: 1x 11-15 / 2x 8-10
1-Arm Cable Tricep Pushdowns: 3x 10-12
Seated Tricep Press on Machine: 1x 6-10 / 1x 10-12
Hack Squats: 1x 6-9 / 1x 10-12 (Pause reps)
Horizontal Leg Press (Quad Bias): 1x 6-9 / 1x 10-15
1-leg Lying Hamstring Curls: 1x 8-11 / 1x 12-15
Seated Hip Abductions: 1x 8-10 / 1x 12-15
Toe Presses: 3x 10-15 reps
Saturday - Recovery + Cardio
45 mins of cardio on your cardio machine of choice, or outdoors.
8,000 - 10,000 steps total for the day
Sunday - Recovery + Cardio
45 mins of cardio on your cardio machine of choice, or outdoors.
8,000 - 10,000 steps total for the day
If you want to build a physique like Superman, give this routine a shot. Or, if you’re looking for something more personalized, along with accountability, consider our Online Coaching Program. This includes a training and nutrition program tailored to you, so you can look and feel like your favorite superhero.
What do you think of David Corenswet’s portrayal of Superman? Does the character inspire you? Drop your thoughts in the comments.
