Last updated on April 17th, 2021 at 09:50 am

Alright, we’re sticking with the musician workouts and keeping our streak going another week.

Last week we saw Machine Gun Kelley’s workout  and SAINt JHN’s ab workout routine.

In the past we’ve seen a good handful of musicians, but it was never really our number one focus compared to actors and actresses who showed off awesome transformations.

That being said, we have seen others like Adam Levine’s Workout, J-Lo’s Workout, Ariana Grande’s Workout, Nick Jonas’ Workout and even Demi Lovato’s Workout.

And in 2021 I plan on not only keeping the musicians workouts coming, but also expanding into more athletes to really grow our Workout Database!

And Bronson states:

“There was a lot of shit like prediabetes, eczema, asthma, all kinds of fucking dumb stuff that I had given myself,” he says. He struggled with portion control. “If I made something that was a big, round dish, I would eat the big, round dish. I wouldn’t just have one piece.”

It’s no secret that the biggest issue Bronson had with his weight was coming from his nutrition and love of food.

Men’s Health goes on to say:

One reason it’s taken so long to reach this moment is Bronson’s love affair with food. Before he was putting out songs with Chance the Rapper and A$AP Rocky, Bronson, born Ariyan Arslani, was a high school dropout from Flushing, Queens, who found purpose in the kitchen. Bronson attended culinary school, then worked as a chef around New York City. After breaking his leg in 2011 and being unable to work, he turned all his attention to making it as a rapper, releasing a series of well-received mixtapes and gaining props within the hip-hop community for his braggadocious delivery and proclivity for translating his impressive culinary vocabulary into bars. Rapping about food—”Shiraz,” “Brunch,” and “Jerk Chicken” are three tracks from his 2011 debut album—became something of an Action Bronson signature.

In a second interview with Men’s Health, Bronson states:

“Green juice is a beautiful thing,” he said. “Kale, celery, green apple, ginger, a little lemon. It’s one of the greatest things on earth, it’s lowered my cholesterol, it’s taken away chance of diabetic situations. I’ve lost like 80 fucking pounds, man. 80 pounds is a lot of weight… And I’m still fat, so like I said, it shows you I was a fat asshole. Right now I’m just an asshole.”

And, although I know we’re already working with a ton of information, I think there’s just so much awesomeness that comes from Bronson’s interviews, so I want to share some from GQ as well, where he states:

“It’s all diet, you have to just eat clean, no cheating, no bullshit, just eat clean. There’s no trick, you can make it taste as good as it can possibly taste. You gotta like vegetables, you gotta like clean things. Otherwise you’re just eating for nutrition, you’re not gonna find joy in it. But there’s ways. I’m eating lots of vegetables. If you’re gonna eat any type of carb, I like to eat wild rice. Lots of broccoli. Lots of things that are high in protein vegetable-wise. Just things that I like eating. I literally like every vegetable. So I’m just mixing it up as much as I can, trying to keep that low carb, keep that waist slim and trim.

We see a lot of celebs opt for a sustainable approach like this.

That’s 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.

We’ve 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, that’s 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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Bob Morley Workout Routine Research

On top of Action Bronson’s extreme nutritional changes (extreme in a good way), he also adopted a completely new overall daily regime.

Bronson’s workout routine is almost as intense as his nutrition.

Bronson’s new daily routine looks like this:

Bronson wakes up at 4:00 a.m. and starts his day with a protein shake. His breakfast is consistent: two eggs, three egg whites, one piece of sprouted rye bread, and an avocado. Then he drives a half hour to Impact Zone Fitness in Norwood, New Jersey. He boxes for 45 minutes, then gets into his sweat session with trainer Dave Paladino. “I’ve already got my work in while everyone else is snoozing,” Bronson says, “putting in big gains, big protein, you know?”

Bronson also did a video for Men’s Health’s YouTube Channel showing off a version of his training which Brandon then took to our SHJ YouTube to try himself!

You can check out the full Action Bronson workout video here.

We have that to work with, including multiple interviews with Men’s Health, TMZ and more.

One source states:

His workouts are varied and extremely tough. For example, he followed up a 33-inch box jump with 100 100-pound kettlebell swings, T-bar deadlifts, a 445-pound trap-bar deadlift, 100 sumo squats, and then 100 “five-second” squats (which, we guess, means he does eccentric reps.) That’s just one workout. Bronson also channels his longtime passion for the sport of Strongman and hits up tire flips and farmer’s carries.

And he told TMZ:

“I run, I do my push-ups, I do a lot of cardio work,” he told the gossip site. “I juice a lot, drink green juice two times a day.”

But his workouts prove to be a lot more than that.

We’re going to break down the whole video interview he did with Men’s Health, but he also shared videos on his own Instagram and we see him doing these movements:

• Lateral Raises
• Dumbbell Bench Press
• Hammer Strength Bench
• Back Squats to Pause on Bench
• Hack Squats
• Hamstring Curls
• Heavy Leg Press (He mentions walking lunges, kettlebell jump squats, box jumps and more on this post)
• Lots of Boxing and Kickboxing

So while his routine may have started off with a ton of bodyweight movements and cardiovascular activity to drop the initial weight, Bronson has moved into a heavier and more typical strongman/weightlifting style of programming.

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Action Bronson Workout Routine

Training Volume:

5+ days per week

Explanation:

Bronson has shown from his training videos and in interviews that he has steadily progressed into a more typical weightlifting program.  He also mentions being a big fan of strongmen and heavy weights.  To work into his new style of training we’ll also be incorporating resources for mixed martial arts training (which he still utilizes), HIIT, endurance and more, which will be both mandatory and optional training to pick up the Action Bronson volume of training.

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.

Action Bronson Workout: Sample Schedule

Monday: Heavy Chest and Triceps

Tuesday: Heavy Back and Biceps

Wednesday: High Intensity Interval Training and/or MMA

Thursday: Heavy Shoulders, Traps and Lats

Friday: Heavy Legs and Calves

Saturday: Active Rest Day (Hike/Sports/etc.) or High Intensity Interval Training/MMA

Sunday: Rest Day

Action Bronson Workout: Heavy Chest and Triceps

Warm Up:

30 Minutes on the Elliptical

Workout:

Dumbbell Bench Press

4×12

Hammer Strength Incline Bench

4×12

Cable Chest Flyes

3×10

Cable Tricep Pushdowns with Rope

3×10

Dips

4xFailure

Standing Overhead Tricep Extensions

3×10

Heavy Kettlebell Carries

3×50 meters

Blowout Cardio:

Optional MMA and/or HIIT

Action Bronson Workout: Heavy Back and Biceps

Warm Up:

30 Minutes on the Elliptical

Workout:

Hex Bar Deadlifts

4×12

Bent Over Rows with Barbell

4×12

Close Grip Cable Rows

3×10

Hammer Strength Pulldowns

3×10

Chin Ups

4xFailure

Standing Preacher Curls

3×10

Sled Push

3×50 meters

Blowout Cardio:

Optional MMA and/or HIIT

Action Bronson Workout: Heavy Shoulders, Traps and Lats

Warm Up:

30 Minutes on the Elliptical

Workout:

Standing Overhead Press w/ Barbell

4×12

Barbell Shrugs

4×12

Dumbbell Lateral Raises

3×10

Seated Dumbbell Front Raises

3×10

Dumbbell or Machine Shrugs

4xFailure

Heavy Kettlebell Swings

3×10

Heavy Farmer’s Carry

3x50m

Blowout Cardio:

Optional MMA and/or HIIT

Action Bronson Workout: Heavy Shoulders, Traps and Lats

Warm Up:

30 Minutes on the Elliptical

Workout:

Back Squat

4×12

Hack Squat

4×12

Hamstring Curls

3×10

Walking Lunges

3×10 each leg

Box Jumps

4xFailure

Leg Press

3×10

Sled Pulls

3x50m

Blowout Cardio:

Optional MMA and/or HIIT

Bonus Workout: Action Bronson Men’s Health Workout Video

Warm Up Circuit:

A. Jammer Press

4×10 reps

B. Slam Ball Slams

4×10 reps

C. Upright Cycle

4×15 seconds

Circuit Two:

A. Lateral Raises

3×24 reps

(Drop the weight after 8 reps, then repeat)

B. Incline Push Ups

3×15 reps

C. Neutral Wide-Grip Low Row on Cables

3×15

Circuit Three:

A. Single-Arm Jammer Press

3×8 each side

B. Slam Ball Slam

3×10

C. Med Ball Slam

3×10

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