Last updated on November 20th, 2024 at 04:25 pm
From the Goonies to starring as Thanos AND Cableโฆ
Iโd say Josh Brolin is doing a pretty kickass job in the realm of superhero badassery.
Hereโs one of the first pics of Brolin workout out and getting ready to portray Cable (of what heโs shared with us on Instagram).
He writes: โCableโs 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. Iโm pissed off.โ
Which he hashtags with possibly my favorite part: โ#ryanreynoldsismybitchโ
Talk about getting right into the knowledge bomb of a workout routine.
Donโt worry, weโll hear back from Ryan Reynolds.
Josh Brolin Stats:
Height: 5โ10
Weight: (approximate) 175 lbs.
Age: 49 years old
Wo!
Heโs just about there with our studs at the 50 mark. We know Jason Statham, Hugh Jackman, Terry Crews and Daniel Craig are right there with him about to hit the mark โ and studs like Brad Pitt and Wesley Snipes already made the plunge!
Heโs also right around the same height as Statham, Pitt, Stephen Amell, Tyler Hoechlin and Matt Damon โ standing above Mark Wahlberg, Zac Efron, Kit Harington and Tom Holland โ and well below Batista, Dwayne Johnson, Jason Momoa and Ben Affleck.
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By the way โ this is Ryan Reynolds response to Brolinโs Instagram post! ๐
Josh Brolin Diet and Nutrition
Right in the first Instagram post from Brolin he gives us a ton of information about his diet.
He states:
Clean building from a past of donut travel to the present hard case that he is. No sugar. No bread. No pastas.
Can someone say keto?
We also know the paleo diet is also inherently low carb, and does not allow for much sugar, bread and pasta. Frank Grillo is one stud (another supervillain) we recently saw utilize it.
But, intermittent fasting and cyclical ketosis can also be good components of this to add. Including intermittent keto fasting, which can be done with our SuperHuman Fuel as well.
We see a lot of celebs opt for a sustainable approach like this.
Thatโs why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
Weโve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, thatโs just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Curious what the Top Diets Among Celebrities actually are? Check it out.
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Josh Brolin Workout Routine Research
From what Josh Brolin has also posted to his Instagram we can get a pretty good idea of the type of workout he is utilizing.
Heโs going to Gold Gyms out in California, and taking his training extremely seriously.
Update: Brolin deleted two of the Instagram posts we were utilizing to show off some of the types of training he did.
That being said, they involved dropsets that we specifically utilize in the workout routine below!
I also was lucky enough to have gone through all of his Instagram related to his training at the time before he did some deleting and cleaning in that department and there were many more specifics that we were able to take and make part of your new routine.
But, if youโre wondering why this research section looks quite empty compared to other celebrities we see on the site: thatโs because we used to have a nice full section of Instagram posts and videos of Brolin training that have now been deleted.
Letโs just be thankful we got all the juicy information we needed from them before they were gone!
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Josh Brolin Workout Routine
Training Volume:
3-5 days per week
Explanation:
Josh is more than likely putting in a long week in the gym. Heโs also planning on putting on a significant amount of mass in a short period of time. If youโre looking to add quick mass (like him), youโll want to increase the volume of your routine to the 5+ marker.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Day One: Chest and Triceps
Warm Up:
20 min incline walk
Workout:
Bench Press
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Skull Crushers
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Incline Dumbbell Bench Press
3ร10-15
Overhead Tricep Extension
3ร10-15
Dips (weighted if possible)
3ร10-15
Cable Chest Flys
3ร10-15
Dumbbell Bench Press
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Day Two: Full Body Light
Warm Up:
20 min incline walk
Workout:
Arnold Press
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Leg Press
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Preacher Curls Machine
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Lateral Pull Downs Cables
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Barbell Shrugs
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Tricep Kickbacks
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Day Three: Back and Biceps
Warm Up:
20 min incline walk
Workout:
Deadlift
10-15 rep warm up
3ร8-10
Dropset (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
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Cable Rows
3x-10-15
Hammer Curls (Dumbbell)
3ร10-12
Dumbbell Rows
3ร10-15
Cable Curls
3ร10-15
Bench Over Barbell Rows
3ร10-15
Day Four: Full Body Light
Warm Up:
20 min incline walk
Workout:
Light Bench Press
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Calf Raises
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Preacher Curls Machine
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Lateral Pull Downs Cables
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Barbell Shrugs
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Tricep Kickbacks
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Day Five: Legs and Shoulders
Warm Up:
20 min incline walk
Workout:
Back Squats
10-15 rep warm up
3ร8-10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 5-10 until only the bar remains)
Military Press
15 rep warm up
3ร10
Dropset (Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains)
Leg Press
3ร10-12
Arnold Press
3ร10-12
Hamstring Curls
3ร10-15
Shoulder Front Raises (Dumbbells)
3ร10-15
Quad Machine
3ร10-15
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Been doing this exercise for 2 months now, came back from a doctorโs appointment this morning and my own doctor said I was getting swole. Definitely love this work out.
He said in one post that he tried fasting. Couldnโt maintain weight so he went the 5-6 meals/day route.
Itโs hard to keep your cals high enough for the type of bulk heโs shooting for in his diet (when fasting). Hugh Jackman was eating over 5k cals a day when he was doing it and said the hardest part was eating enough โ shoveling the food down.
Haha awesome!!!
I canโt imagine putting this kind of grub down and doing it cleanly. I tried a 4K/day cal plan and wanted to barf after my last meal.
What about abs/core? I donโt see anything in this routine that specifically targets the cage.
Hey bud!
This whole workout has abs/core throughout (itโs just hidden)! ๐
Check out this article to know what I mean:
http://superherojacked.com/2017/05/19/the-secret-to-a-flat-stomach-and-six-pack-abs/
Hope this helps,
Mike
For this workout, would you follow it as shown, or do you rest between the days? (In other words, would you do the workouts back to back?)
Huh? What do you mean?
On day one youโd do that routine, and the next day youโd do the following days routine.
If thatโs what youโre referring to.
I totally understand the routine, what Iโm trying to ask is, wouldnโt certain muscle groups need rest? For example, Iโve been told that naturally when you workout your biceps you need to isolate that muscle for 2 to 3 days in order to recooperate, and reform since all youโre truly doing is ripping it and rebuilding it with the right consumption of protein and amino acids.
Ah ha okay I get it. You mean rest a day between each day. Gotcha.
I think what youโve been taught works (holds value) in some cases, but definitely isnโt a one size fit all. I know trainers and bodybuilders who train body parts 3+ times a week with great success. For the 300 movie they trained their celebs with essentially the same WOD daily, and Iโve also researched tons of celebs using Crossfit type programming and hitting many of the same body parts daily as well. And then thereโs even those who use full body training EVERY day.
Not to say what youโre saying is wrong, but itโs definitely not something to be worried about in this routine. I would say more so focus on getting ample sleep and recovering properly.
Also, this is a week routine so you have two rest days to add accordingly.
Thank you very much Mike for your feed back. Truly appreciate it ๐