Josh Brolin, an amazing actor with a career spanning over three decades, has impressed audiences with his roles in films like ‘Hollow Man’, ‘No Country for Old Men’, ‘Men in Black 3’, ‘Deadpool 2’, ‘Avengers: End Game’ and ‘W’. At 51 years old, Brolin boasts an incredible physique, a testament to his dedication to fitness and nutrition. This article delves into Josh Brolin's workout routine and diet plan, providing insights into how he maintains his impressive form.
Current Stats
- Height: 5’10
- Weight: 175 lbs
- Age: 51 years old
- Birthday: 12th of February, 1968
- Birthplace: Santa Monica, California
- Accolades: Gold Derby Awards Winner, 2008
Workout Principles
Josh Brolin's workout routines involve a variety of exercises, with a preference for full body workouts. He incorporates cardio into his routine and prioritizes rest, taking Saturdays and Sundays off.
Josh Brolin's Workout Routine
Josh Brolin puts in a long week in the gym and plans on putting on a significant amount of mass in a short period of time. His routine is structured as follows:
Monday: Chest and Triceps
This routine consists of 11 exercises, performed for 3 sets of 10-15 reps.
- 20 min incline walk
- Bench Press (15 rep warm up)
- Bench Press (3×10 Drop set) - Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains
- Skull Crushers (15 rep warm up)
- Skull Crushers (3×10 Drop set) - Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains
- Incline Dumbbell Bench Press (3 sets, 10-15 reps)
- Overhead Tricep Extension (3 sets, 10-15 reps)
- Dips (weighted if possible) (3 sets, 10-15 reps)
- Cable Chest Flys (3 sets, 10-15 reps)
- Dumbbell Bench Press (15 rep warm up)
- Dumbbell Bench Press (3×10 Drop set) - Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains
Tuesday: Full Body Light
On Tuesday, Brolin targets his full body light routine. There are 7 different exercises within his full body light routine, however we’ve listed the warm up as a separate exercise below. With each exercise, Brolin performs a 15 rep warm up, and then 3 sets of drops sets. He continues dropping 10-20+ lbs of weight and does reps of 10-12 until only the bar remains.
Read also: CrossFit Legend: Josh Bridges
- 20 min incline walk
- Arnold Press (15 rep warm up)
- Arnold Press (3×10 Drop set)
- Leg Press (15 rep warm up)
- Leg Press (3×10 Drop set)
- Preacher Curls Machine (15 rep warm up)
- Preacher Curls Machine (3×10 Drop set)
- Lateral Pull Downs Cables (15 rep warm up)
- Lateral Pull Downs Cables (3×10 Drop set)
- Barbell Shrugs (15 rep warm up)
- Barbell Shrugs (3×10 Drop set)
- Tricep Kickbacks (15 rep warm up)
- Tricep Kickbacks (3×10 Drop set)
Wednesday: Back and Biceps
This routine focuses on 10 exercises, with every set around 10-15 reps.
- 20 min incline walk
- Deadlift (10-15 rep warm up)
- Deadlift (3×8-10 Drop set) - Continue dropping 10-20+ lbs of weight and do reps of 5-10 until only the bar remains
- Dumbbell Bicep Curls (15 rep warm up)
- Dumbbell Bicep Curls (3×10 Drop set) - Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains
- Cable Rows (3 sets, 10-15 reps)
- Hammer Curls (Dumbbell) 3×10-12
- Dumbbell Rows (3 sets, 10-15 reps)
- Cable Curls (3 sets, 10-15 reps)
- Bench Over Barbell Rows (3 sets, 10-15 reps)
Thursday: Full Body Light #2
On Thursday, Brolin hits his full body light routine for 7 exercises. There are 7 different exercises within his full body light routine, however we’ve listed the warm up as a separate exercise below. With each exercise, Brolin performs a 15 rep warm up, and then 3 sets of drops sets. He continues dropping 10-20+ lbs of weight and does reps of 10-12 until only the bar remains.
- 20 min incline walk
- Bench Press (15 rep warm up)
- Bench Press (3×10 Drop set)
- Calf Raises (15 rep warm up)
- Calf Raise (3×10 Drop set)
- Preacher Curls Machine (15 rep warm up)
- Preacher Curls Machine (3×10 Drop set)
- Lateral Pull Down Cables (15 rep warm up)
- Lateral Pull Down Cables (3×10 Drop set)
- Barbell Shrugs (15 rep warm up)
- Barbell Shrugs (3×10 Drop set)
- Tricep Kickbacks (15 rep warm up)
- Tricep Kickbacks (3×10 Drop set)
Friday: Legs and Shoulders
This routine consists of 10 different exercises with 10-15 reps.
- 20 min incline walk
- Back Squats (10-15 rep warm up)
- Back Squats (3×8-10 Drop set) - Continue dropping 10-20+ lbs of weight and do reps of 5-10 until only the bar remains
- Military Press (15 rep warm up)
- Military Press (3×10 Drop set) - Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains
- Leg Press (3 sets, 10-12 reps)
- Arnold Press (3 sets, 10-12 reps)
- Hamstring Curls (3 sets, 10-15 reps)
- Shoulder Front Raises (Dumbbells) (3 sets, 10-15 reps)
- Quad Machine (3 sets, 10-15 reps)
Saturday and Sunday: Rest
The Role of Drop Sets in Brolin's Training
Brolin utilizes drop sets in his workouts. This technique involves starting with a high weight for an exercise and immediately reducing the weight after completing a set. Drop sets are a popular technique among bodybuilders, and you can apply it to any bodypart.
The Importance of Shoulder Work
Judging from Brolin's Instagram account, he apparently did a boatload of front raises (for front shoulder develop) and lateral raises, sometimes with weights, other times with his trainer providing the resistance. If you're chasing Brolin's look, you'll want plenty of shoulder moves in your arsenal.
Read also: From "Morbidly Obese" to Healthy
Heavy Movements
None of those exercises would matter, though, if Brolin didn't subject his body to some heavy-weight movements, forcing his body to react and adjust - and grow - with big weights as his stimulus.
Josh Brolin's Diet
Brolin focuses on a low carb diet which does not allow for much sugar, bread, and pasta. The paleo diet is also inherently low carb and doesn’t allow for much sugar, bread, and pasta. But, intermittent fasting and cyclical ketosis can also be good components of this to add, including intermittent keto fasting.
He writes: “Cable’s coming, growing from the inside. Clean building from a past of donut travel to the present hard case that he is. No sugar. No bread. No pastas. The machine is being built."
Here is Josh Brolin’s diet:
- Meal 1: Yogurt, Bread, Egg, Protein Shake
- Meal 2: Chicken, Rice, Salad
- Meal 3: Protein Bar/Shake, Fruit
- Meal 4: Nuts, Fish, Potato
Supplements
Josh Brolin uses the following supplements to help fuel his gains:
Read also: Weight Loss Journey
- Power Testo Blast
- Power Muscle Blast
- BCAA’s
Morning Warmup
Brolin shared a look at his "morning warmup" for Part 2 in an Instagram video. "20 squats, 20 dips, 20 Push ups in the sauna - 5 rounds after 225 degrees for 30 mins, followed by a 36 degree cold plunge for 5 mins after 25 circuit training workout for cardio and core without rest," Brolin wrote in the caption, adding: "And tons and tons of spice."
Brolin's Transformation for Cable in Deadpool 2
Set to star as Marvel superhero Cable in next year's Deadpool 2, Brolin had to bulk up, if only to match lead and . Brolin has definitely added serious brawn for his role as Cable, a ridiculous transformation even if dark lighting and an ideal camera angle helped make the Instagram look work.