Josh Brolin’s Workout Routine and Diet

When one is supposed to play the role of a supervillain Thanos, one needs to be in great shape. And Josh Brolin was no exception in that matter.

Even in his late 40s, when Josh was approached to play the baddie Cable in Deadpool 2, he went on to transform his physique completely. And we must say that doing so assisted him in nailing the role as well.

So wouldn’t it be great to find out what went into Josh Berlin’s workout routine and diet plan that led to his phenomenal and inspiring physical transformation? Certainly, it will. So without further ado, let’s get to know more about them.

Josh Brolin’s Workout Principles

Josh built his best physique for Deadpool 2. To serve that purpose, he had to rely on a workout plan that was focused on building muscle mass along with promoting fat loss. This further resulted in giving him a physique that looked badass enough to bring complete justice to the role of a domineering anti-hero.

Josh Brolin’s workout plan primarily included weight training and cardio. Being immensely dedicated to portraying his character perfectly, Josh used to hit the gym twice a day, and that too with great intensity.

Josh Brolin’s Workout Routine

Josh Brolin split up his daily exercise routine into two parts. He used to train twice a day. His morning workout sessions were targeted toward promoting fat loss. This in turn gave his body a lean and mean look. It also incorporated calisthenics as well as certain agility and mobility drills that worked on enhancing his overall athleticism.

His evening workout sessions on the other hand consisted of weight-lifting sessions focused on facilitating size and strength gains. To work on that aspect, Josh simply followed the old-school bodybuilding style training split where he used to train 2-3 muscle groups in a single session.

Talking about his weight training sessions, Josh never chooses a weight that is heavy enough to compromise his lifting form. Instead, he goes with a weight with which he can perform the exercises with a full range of motion and get better muscle contractions.

Josh hits the gym 5-6 days a week. Now let’s have an overview of Josh Berlin’s workout routine for the week:-

Monday- Chest, and Triceps

• 20 minutes on the incline treadmill as a warm-up
• Barbell bench press- 4 sets of 12-15 reps
• Skull crushers- 4 sets of 15 reps (last set is a drop set)
• Incline dumbbell press- 3 sets of 10-15 reps
• Seated french press- 3 sets of 10-15 reps
• Cable crossovers- 3 sets of 12-15 reps
• Dumbbell bench press- 3 sets of 10 reps (last set is a drop set)

Tuesday- Full Body

• 20 minutes on the incline treadmill as a warm-up
• Leg press- 4 sets of 12-15 reps (last set is a drop set)
• Arnold press- 4 sets of 10-15 reps (last set is a drop set)
• Lat pulldowns- 3 sets of 10-15 reps
• Machine preacher curls- 3 sets of 12-15 reps (last set is a drop set)
• Dumbbell bench press- 3 sets of 12-15 reps
• Cable tricep pressdown- 3 sets of 12-15 reps
• Barbell shrugs- 3 sets of 12-15 reps

Wednesday- Back and Biceps

• 20 minutes on the incline treadmill as a warm-up
• Deadlift- 4 sets of 8-15 reps
• Barbell curls- 4 sets of 10-15 reps (last set is a drop set)
• Barbell rows- 3 sets of 12-15 reps
• Hammer curls- 3 sets of 10-12 reps
• V-bar pulldowns- 3 sets of 15 reps
• Cable curls- 3 sets of 12-15 reps
• Seated cable rows- 3 sets of 12-15 reps

Thursday- Full body

• 20 minutes on the incline treadmill as a warm-up
• Hack squat – 4 sets of 8-12reps (last set is a drop set)
• Bench press- 4 sets of 15 reps (last set is a drop set)
• Lat pulldowns- 4 sets of 15-20 reps (the last set is a drop set)
• Military shoulder press- 4 sets of 10-15 reps (last set is a drop set)
• Cable overhead tricep extension- 3 sets of 12-15 reps (last set is a drop set)
• Barbell curls- 3 sets of 12-15 reps (last set is a drop set)
• Standing calf raises- 4 sets of 15-20 reps

Friday- Legs and Shoulders

• 20 minutes on the incline treadmill as a warm-up
• Barbell squats- 4 sets of 8-15 reps
• Military shoulder press- 4 sets of 10-15 reps (last set is a drop set)
• Leg press- 3 sets of 10-15 reps
• Dumbbell front raise- 4 sets of 10-15 reps (last set is a drop set)
• Lying leg curls- 4 sets of 12-15 reps (last set is a drop set)
• Cable side lateral raises- 4 sets of 15-20 reps (last set is a drop set)
• Leg extensions- 4 sets of 10-15 reps (last set is a drop set)
• Barbell shrugs- 3 sets of 15-20 reps (last set is a drop set)

Saturday and Sunday- Rest

Rest periods

When it comes to performing compound exercises (like squats and deadlifts) with heavy poundages, Josh takes a break of around 120 seconds in between the working sets. On the other hand, when he performs isolation exercises (like curls, extensions, raises, and flys) he minimizes his rest periods between sets to just 60 seconds.

Warm-up and Cool-down

Each of Josh’s training sessions begins with a well-structured warm-up routine. He warm-ups his muscles with a weight that is 50% of his first set working weight. He performs 15-20 reps on his warm-up set.

Similarly, at the end of his training sessions, Josh relaxes his body by performing static and dynamic stretches that serve as a cool-down routine for him.

Dropsets

Josh is a big admirer of performing drop sets. He claims that performing them fully stimulates his muscles and this in turn leads to more muscle growth. On certain exercises, he even performs partial reps, forced reps, and supersets.

High-Intensity Interval Training (HIIT)

Instead of relying on steady-state cardio, Josh prefers performing HIIT. HIIT serves as a great training style that not only torches fat at an accelerated rate but also works on improving one’s cardiovascular endurance.

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Josh Brolin’s Diet Plan

To get the domineering anti-hero physique, regular training was not enough. He also had to get pretty disciplined with his eating habits.

Josh Brolin followed a diet plan that has no amount of high glycemic carbs. Talking about it, he said,

“Totally clean: no sugar, no breads, no pastas, no drugs, none of it. Fish, rice, eggs, veggies, water, one (bulletproof coffee) in the morning.”

Josh Berlin’s diet plan also had an amalgamation of intermittent fasting and keto. It enabled him to burn off excess fat from his frame and that too without losing muscle mass.

Josh consumes 4-5 meals a day. So let’s find out what food items are there in Josh Berlin’s meal plan:-

Meal 1- Breakfast

• 3 eggs
• 2 toasts
• Whey isolate protein shake
• Yogurt

Meal 2- Lunch

• Salad
• Rice
• Chicken

Meal 3- Pre-workout

• Keto coffee fortified with MCT oil

Meal 4- Post-workout

• Banana
• Whey isolate protein shake

Meal 5- Dinner

• Green vegetables
• Sweet potato
• Salmon

Once or twice a week, Josh even used to fast for 24 hours. After about 12 hours glycogen would get depleted from his muscles. This in turn forced his body to burn more fat and that assisted significantly in giving his body a leaner appearance.

Keto Coffee

To keep his body energetic enough to sustain through his workouts, Josh used to have keto coffee before his training sessions. It was fortified with MCT oil that not only boosted his energy levels but also promoted fat burning.

No Drugs

While some of you may assume that maybe Josh would have relied on some anabolics to transform his physique, let us tell you that was absolutely not the case. He just relied on an intense training regime and a strict diet plan for that purpose.

Josh Brolin’s Supplements

To ensure that his body performs optimally and appears aesthetic, Josh Brolin incorporates a few supplements into his nutrition plan so that it becomes complete and wholesome.

Josh Brolin’s supplements stack includes the following:-

• Pre-workout
• Branched Chain Amino Acids (BCAAs)
• Whey protein
• Creatine
• Probiotics

Consuming a pre-workout gets his body the kind of drive that it needs to go through intense training sessions. BCAAs keep his body in an anabolic state thereby preventing muscle catabolism.

To enhance his training performance and strength gains, he consumes creatine. He uses a probiotics supplement to keep his gut healthy and also assists in improving digestion.

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Wrapping Up

Dedication is one such thing that we all must learn from Josh Berlin. He was dedicated enough to transform his physique completely and he simply nailed in doing so.

If you too want to transform your physique like Josh, structure your fitness regime based on the info mentioned in this post. Taking the assistance of a trainer and nutritionist will also serve you quite well. So get started now with transforming your physique. Good luck!!!