Here’s a basic bullet point overview of David Corenswet’s Superman workout:

Training Routine

Push, Pull, Legs Split: Focused on progressive overload for muscle growth.

Strength Training:

Squats, bench presses, incline dumbbell presses.

Cable flyes, shoulder presses.

Cardio & Functional Training:

Supersets with reverse to forward lunges using kettlebells.

Incline treadmill runs for endurance.

Technique Focus: Controlled movements and full range of motion.

Diet

High-Calorie Intake: Consumed 6,000 calories per day to support muscle growth.

Balanced Nutrition: Emphasized energy and nutrient-dense foods with occasional cereal indulgences.

Results

Weight Gain: Increased from ~200 lbs to a peak of 238 lbs, adjusted to 228 lbs for filming.

Consistency: Committed to disliked exercises like walking lunges to achieve his transformation.

This combination of targeted workouts, high-calorie nutrition, and discipline helped him embody the Superman physique.

His strategy worked well and a PPL training split done 6 days a week would definitely help pack on some muscle over a 6-12 month period. The diet however is probably a lie, 6000 calories is a huge amount for anyone to be eating and would result in major fat gain so I’d say he was eating 4000-4600 calories during the bulking phase.

Training 6 days a week can be hard for most to stick consistently without burnout or injury especially with jobs or families so I’d recommend 4-5 days training maximum and the results will be the same or better with more recover days.

Here is what I would recommend to achieve similar results :

Eat in a slight calorie surplus so work out your maintenance with an online calculator then add 400-800 calories to that number and adjust accordingly.

Strength training 4-5 days a week and follow a split that allows you to hit each muscle group 2-3 days a week

Example

Chest + back

Legs

Shoulders + Arms

Off

Fullbody

Off

Off

Do cardio for heart health and keep blood pressure under control when bulking

2-3 sessions

20-40 min cardio sessions weekly

Pilates once a week to stay injury free and mobile when gaining muscle mass

6-10 month gaining phase = gain 25-35lb over 6-10 months

Then

2-4 month fatloss phase to lose 15-20lb and look your absolute best and have a body superman will be proud of.

Consistent effort will guarantee results over time for everyone 🙏

Need anymore info about what to do to achieve this sort of transformation, message me and I’ll help, iv been doing body transformation for 20+ years and always love sharing my knowledge and experience.