Last updated on March 7th, 2021 at 09:25 am

Oh, did you think we were only doing the heroes of Agents of S.H.I.E.L.D?

Think again.

We’re doing all the celebs that are worthy of a spot at SHJ, and it wouldn’t be the cast of Agents of S.H.I.E.L.D here if Brett Dalton didn’t find his place.

We just saw Chloe Bennet to get us started, but how about checking out the other side of the coin on this one?

She may be where you have to start for the S.H.I.E.L.D heroes, but Hydra wouldn’t have that crazy twist without Brett Dalton’s Hive.

So, here we are.

Brett Dalton Stats:

Height: 6’3

Weight: (approximate) 172 lbs.

Age: 36 years old

Brett Dalton falls right at the average height among the male celebs we’ve seen at SHJ.

Don’t worry, I’ll go through them…

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Hugh Jackman, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Dwayne Johnson, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Brett Dalton Diet and Nutrition

In one interview with ScreenerTV Dalton shares a bunch of information about his diet that we can use:

Does Brett Dalton feel the same about pumpkin pancakes and pecan syrup as Ward? 

“[laughs] Well, pancakes have not been on my diet for a while. In Season 1 there was a couple of Ward-takes-off-his-shirt scenes, so I couldn’t really indulge too much. But I like me some diner food. A nice greasy food cafeteria just drenched in all of that stuff. Every once in a while I’ll really go there, and when I go there, I just go there. And a bottomless cup of coffee with the whipped cream on top — yeah. I can really put it down. I think that’s probably why I try to stay away from it though because I can get a little uncontrollable when I actually do indulge. I love all of that stuff.”

While the question was geared towards pumpkin pancakes because Ward loves them, we get a lot from Dalton’s answer.

He follows a much more strict diet than Ward does, in order to be prepared for his shirtless scenes.

We’re also told in an article by Men’s Journal that he spends A LOT of time in the gym (and he’s a nerd):

Whether it’s future Batman ally Detective James Gordon (played by Ben McKenzie on Fox’s Gotham) or black ops specialist Grant Ward (Brett Dalton on ABC’s Agents of S.H.I.E.L.D.), these modern-day heroes spend more time in gyms than dive bars. (They’re also nerds. Dalton has admitted he has a comic book collection.)

So he kind of does it all.

Dalton doesn’t share the exact restrictions he utilizes, so it could be anywhere from the paleo diet (like we’ve seen Brandon Routh and Frank Grillo use), all the way to things like intermittent fasting (like we’ve seen Hugh Jackman, and Terry Crews use), calorie counting and more.

But, either way it comes down to sustainability.

We’ve learned that from hundreds of celebrities and that’s why our Academy Nutrition Classes and Superhero Programs revolve around finding the diet that works best for YOU.

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Brett Dalton Workout Routine Research

I already told you that Brett Dalton trains a lot! 

And he loves it.

Oh, and he’s a nerd.  

So, we’re going to talk about all that and more.

Let’s start with an interview with CBR.com that gives us a ton of information on his training and nerdy behavior:

Let’s talk a little bit more specifically about the show and your part in it — you’re kind of a foil to some of the characters, especially Chloe Bennet’s character, and you’re a little tough to deal with it, at least in the pilot. How has it been, taking on that kind of role?

It’s interesting. I don’t think I’ve ever really played anything like that, so I was really kind of delighted to get the part. I don’t usually play the person who has all the answers in the room, so for me to get this part was really cool. It was really an opportunity for me to express a different side and to grow into that.

This character is somebody who’s highly trained, who is used to solving all of these things by himself. He has enough training to do most tasks by himself. I did a lot of training. I was like 15, 20 pounds lighter when I got the role, and I hit the gym hard, we did combat training. I feel like I’m really now stepping into that role, and I’m not just faking it as I go along. This is also lining up with taking a bigger step and ownership in my own life and my career at the same time, so it’s sort of a life imitating art situation.

Dalton tells us that he gained 15-20 lbs for his role!

He hit the gym hard and did combat training as well.  

But, okay okay, what about his favorite comic book characters?

CBR interview tells us:

Let’s get into specifics, then — who are some of your favorites in comics?

Punisher was always super-cool, so was Deadpool. I know this is DC, so I shouldn’t say this, but he’s also Stan Lee’s favorite DC character, and I forgot about him until I was looking over my comics — Lobo. You probably shouldn’t print that. [Laughs]

I still have all of these comic books, and I do remember, at one point I actually displayed them prominently on my wall, and made it look somewhat like a comic book store. This is my world, and now I get to be a part of the physical comic book world. It’s pretty insane.

We love you Brett Dalton.

Let’s do this.

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Brett Dalton Workout Routine

Training Volume:

3-5 days per week

Explanation:

I’m going to program you 3 days of lifting and then devote 2 days to combat training.

I’m going to be stealing the combat training suggestions right from Dalton’s co-star Chloe Bennet’s workout.

We’re also going to be sharing her “Quick Finisher Circuits”.

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: Pull Day

Warm Up:

Stretch

15-30 min incline walk

Workout:

Deadlift

4×10,8,5,3

Lateral Pulldowns

3×10

Dumbbell Rows

3×10 each arm

Seated Dumbbell Hammer Curls

3×10 each arm

Standing EZ-Bar Curls

3×10

Wide Grip Pull Ups

3×10

Barbell Shrugs

3×10

Quick Finisher Circuit:

3 Rounds for Time:

5 Pull Ups

10 Dips

15 Push Ups

20 Sit Ups

25 Air Squats

Day Two: Mixed Martial Arts and Activity

It’s time to get training.

You can use information in The Academy with Coach Derek, or you can even use some of the routines he has built for us on the site.

Check out: Moon Knight, Deathstroke, Daredevil.

Oh, right, there’s also the option to get out there and take a local class as well!

Either way, get active.

Day Three: Push Day

Warm Up:

Stretch

15-30 min incline walk

Workout:

Bench Press

4×10,8,5,3

Arnold Press

3×10

Power Cleans

3×10

Close Grip Bench

3×10

Tricep Cable Pushdown

3×10

Incline Chest Flys

3×10

Single Arm Dumbbell Snatches

3×10 each arm

Quick Finisher Circuit:

3 Rounds for Time:

5 Burpees

10 Dips

15 Plank to Push Ups

20 Sit Ups

25 Air Squats

Day Four: Mixed Martial Arts and Activity

It’s time to get training.

You can use information in The Academy with Coach Derek, or you can even use some of the routines he has built for us on the site.

Check out: Moon Knight, Deathstroke, Daredevil.

Oh, right, there’s also the option to get out there and take a local class as well!

Either way, get active.

Day Five: Leg Day

Warm Up:

Stretch

15-30 min incline walk

Workout:

Back Squat

4×10,8,5,3

Leg Press

3×10

Weighted Lunges

3×10 each leg

Assisted Dip Machine Leg Pushdowns

3×10 each leg

Quad/Leg Extension

3×10

Hamstring Curls

3×10

Calf Raises

3×10

Quick Finisher Circuit:

3 Rounds for Time:

5 Pull Ups

10 Dips

15 Push Ups

20 Sit Ups

25 Air Squats

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.