David Corenswet’s Workout Plan for Superman: Legacy

When you’re called up to portray the most iconic superhero in comic books, you know you’ll have to put the work in. David Corenswet is the latest actor to don the red cape in the latest iteration of Superman, but how did this TV actor turn into a movie star for one of the most sought-after roles? Along with his acting chops, David had to go through a strict workout and diet plan to build muscle and convince audiences that he is the next son of Krypton to hit the big screen in a big way.

Here at Gravity Fitness, we’re no strangers to the lengths actors must go through to transform their bodies for movie roles, from Alan Ritchson’s Jack Reacher to the man behind the actors workout plans for Hollywood’s biggest movies, so of course we had to take a look at Corenswet!

The Workout Plan: Heavy Weights Meets Core Stability

Corenswet trained with Paolo Mascitti (trainer to Glen Powell and Jacob Elordi), who built a traditional push–pull–legs program, focusing on compound lifts with progressive overload. This included squats, rows, presses, and weighted pull-ups — with 2-hour sessions nearly every day.

But what set his program apart was its emphasis on core strength, according to his trainer.

Why does this matter? Because Superman doesn’t just stand around looking heroic. He flies, fights, twists midair — and that demands a rock-solid, dynamic core.

Calisthenics at the Core

While the headlines focus on weights and muscle gain, Corenswet’s program heavily incorporated bodyweight movements to forge his core — the kind of training Gravity Fitness champions. This is functional exercise that isn’t just for show.

• Hanging leg raises (a calisthenics staple)
• CrossFit-style sit-ups
• Planks and static holds
• Stability training during lifts and stunts

These are the same movements used by elite calisthenics athletes to develop functional power and midline control. For Corenswet, they weren’t optional — they were essential for stunt work and aerial wire scenes.

Here’s how the average athlete — or any Gravity Fitness customer — can integrate Superman’s method using just bodyweight:

Are we finally moving away from sheer size and starting to value movement, agility, and real strength?

What resulted from Corenswet’s training is a lean, athletic, and believable Superman. Where Henry Cavill’s Man of Steel embodied sheer mass — a bulging, hypertrophied figure sculpted for visual dominance — Corenswet’s version feels more in line with Christopher Reeve’s iconic portrayal: upright, agile, heroic without being inflated. His physique speaks less to brute force and more to classical strength and functional performance.

And that seems to be a conscious creative decision. Director James Gunn’s Superman: Legacy is clearly leaning into the mythos of the original comics — not just in tone and costume, but in the physical portrayal of the character. It’s not about building a body that looks like it belongs on the cover of a protein powder tub — it’s about creating a Superman that moves like he could leap buildings and fly through space. That takes more than mass. That takes functional control, explosive strength, and a core that holds up under pressure — the exact kind of qualities you build with calisthenics.

This evolution in superhero aesthetics mirrors a broader cultural shift in fitness:

At Gravity Fitness, this philosophy has always been front and center. We believe that a strong body should not only look good but also perform. Calisthenics isn’t about ego-lifting or artificial gains — it’s about mastering your own body, building real-world strength, and developing the kind of control and durability that actors like Corenswet need on set.

Pull-ups, planks, hanging leg raises — these weren’t just accessories in Corenswet’s Superman prep. They were foundational. And they’re accessible to anyone with a bar, a wall, or a bit of space and discipline. Unlike a heavy stack of iron in a private gym, calisthenics builds strength you can use anywhere, anytime. No machines. No excuses.

So, while Hollywood may finally be catching on to what we’ve known all along — that true strength is functional strength — you don’t need a blockbuster role to train like a superhero. Just your body, your mindset, and the right tools. And that’s where we come in.

Train Like Superman — No Cape Required

If you’re inspired by David Corenswet’s functional, core-driven approach to training, there’s no better place to start than with the tools that support real, bodyweight strength. At Gravity Fitness, we design equipment that builds performance — not just pump.

To train like Corenswet — developing the control, coordination, and stability his role demanded — we recommend:

Parallettes – perfect for advanced push-up variations, L-sits, planche training, and core-intensive holds. They’re compact, sturdy, and elevate every calisthenics session.

Pull-Up Bars & Racks – no superhero training is complete without mastering your pull-ups. Whether you're working on grip strength, controlled reps, or dynamic core moves like hanging leg raises, this is where it all begins.

Corenswet didn’t rely on gimmicks — and neither should you. His transformation came from consistency, smart training, and foundational strength. That’s the Gravity Fitness way.

Ready to train like a hero? Start with the basics. Master your body. Build real power.