Brandon Routh’s Superman Workout: Still Heroic After Two Decades

Brandon Routh faced a daunting challenge when he was cast as Superman in Superman Returns in 2006. Taking up the mantle after Christopher Reeve—beloved by fans as the quintessential Superman—was no small feat. Reeve’s iconic portrayal ended tragically after a spinal injury and his passing in 2004, leaving the superhero’s legacy in limbo.

Stepping into such an enormous shadow, Routh not only had to deliver a compelling performance but also physically transform to meet the role’s demands. At 6’4”, Reeve naturally exuded a powerful presence, while Routh, though athletic, was relatively new to intense weightlifting. Determined to rise to the occasion, he committed to a rigorous training regimen, working with a personal trainer four days a week for six months before filming began.

Routh gained 20–25 pounds of muscle through disciplined workouts and a protein-rich diet featuring staples like chicken and egg whites. His dedication paid off, helping him embody the Man of Steel both in strength and stature.

In a past interview with Men’s Journal, Routh shared that even after filming for Superman Returns was underway, he didn’t let up on his intense workout routine. For an entire year, he maintained his disciplined regimen to keep his superhero physique. By the end of filming, he weighed an impressive 220 to 225 pounds.

For context, Christopher Reeve, who stood two inches taller, weighed around 230 pounds during his Superman days but had a less defined muscular build. Routh’s transformation was remarkable, even though much of his hard-earned physique remained concealed under the iconic suit.

One distinctive aspect of Routh’s preparation involved training specifically for the flying scenes. With Reeve having set a high standard for aerial sequences in the earlier films, Routh dedicated himself to meeting the modern cinematic expectations of the Man of Steel in flight.

Routh’s trainer introduced innovative techniques like Rope Yoga to help him endure the challenges of being in a harness for extended periods. Combined with cardio and weightlifting, these exercises ensured Routh not only looked the part of Superman but also moved with the grace and power befitting the character.

Years later, Henry Cavill redefined Superman in the DCEU with a rigorous training regimen that became widely publicized. Cavill’s approach included a high-calorie diet of 5,000 calories to bulk up, which he scaled down to 1,600 calories for shirtless scenes to enhance muscle definition, as detailed by Fitmole. While highly effective, Cavill’s training was more episodic compared to Routh’s consistent dedication throughout the filming of Superman Returns.

Although Routh’s Superman didn’t receive the recognition it deserved, his commitment resulted in one of the most faithful physical portrayals of the iconic hero.

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