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Josh Brolin Workout Routine

Josh Brolin's Workout Routine & Diet

Josh Brolin is doing a great kickass job in the realm of super-villain badassery.

He is an amazing actor who has performed both on the big screen and television in a career spanning over three decades. His notable films include the likes of ‘Hollow Man’, ‘No Country for Old Men’, ‘Men in Black 3’, ‘Deadpool 2’, ‘Avengers: End Game’ and ‘W’.

He’s 51 years old and yet he still has an incredible physique.

Within this article, we’ll discuss Josh Brolin’s workout routine and diet plan.

 

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

Within Josh Brolin’s workout routines, he likes to perform a lot of different exercises, and loves full body routines. He has his rest days on Saturdays and Sundays. He is absolutely jacked and he loves doing cardio.

We also know the paleo diet is also inherently low carb and doesn’t allow for much sugar, bread, and pasta.

 

Josh Brolin’s Workout Routine

Josh is more than likely putting in a long week in the gym. He’s also planning on putting on a significant amount of mass in a short period of time.

Here is Josh Brolin’s workout routine:

 

Monday: Chest and Triceps

Within this routine, Brolin performs 11 exercises, but for a total 3 sets and 10-15 reps.

Here is Josh Brolin’s chest and triceps routine: 

1. 20 min incline walk

2. Bench Press (15 rep warm up)

3. Bench Press (3×10 Drop set) – Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains

4. Skull Crushers (15 rep warm up)

5. Skull Crushers (3×10 Drop set) – Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains

6. Incline Dumbbell Bench Press (3 sets, 10-15 reps)

7. Overhead Tricep Extension (3 sets, 10-15 reps)

8. Dips (weighted if possible) (3 sets, 10-15 reps)

9. Cable Chest Flys (3 sets, 10-15 reps)

10. Dumbbell Bench Press (15 rep warm up)

11. 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.

Here’s Josh Brolin’s full body routine: 

1. 20 min incline walk

2. Arnold Press (15 rep warm up)

3. Arnold Press (3×10 Drop set)

4. Leg Press (15 rep warm up)

5. Leg Press (3×10 Drop set)

6. Preacher Curls Machine (15 rep warm up)

7. Preacher Curls Machine (3×10 Drop set)

8. Lateral Pull Downs Cables (15 rep warm up)

9. Lateral Pull Downs Cables (3×10 Drop set)

10. Barbell Shrugs (15 rep warm up)

11. Barbell Shrugs (3×10 Drop set)

12. Tricep Kickbacks (15 rep warm up)

13. Tricep Kickbacks (3×10 Drop set)

 

Wednesday: Back and Biceps

On Wednesday, he performs a back and biceps routine, focusing major 10 exercises. Every set is around 10-15 reps.

Here’s Josh Brolin’s back and biceps routine:

1. 20 min incline walk

2. Deadlift (10-15 rep warm up)

3. Deadlift (3×8-10 Drop set) – Continue dropping 10-20+ lbs of weight and do reps of 5-10 until only the bar remains

4. Dumbbell Bicep Curls (15 rep warm up)

5. 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

6. Cable Rows (3 sets, 10-15 reps)

7. Hammer Curls (Dumbbell) 3×10-12

8. Dumbbell Rows (3 sets, 10-15 reps)

9. Cable Curls (3 sets, 10-15 reps)

10. 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.

Here’s Josh Brolin’s full body routine: 

1. 20 min incline walk

2. Bench Press (15 rep warm up)

3. Bench Press (3×10 Drop set)

4. Calf Raises (15 rep warm up)

5. Calf Raise (3×10 Drop set)

7. Preacher Curls Machine (15 rep warm up)

8. Preacher Curls Machine (3×10 Drop set)

9. Lateral Pull Down Cables (15 rep warm up)

10. Lateral Pull Down Cables (3×10 Drop set)

11. Barbell Shrugs (15 rep warm up)

12. Barbell Shrugs (3×10 Drop set)

13. Tricep Kickbacks (15 rep warm up)

14. Tricep Kickbacks (3×10 Drop set)

 

Friday: Legs and Shoulders

On Friday, Brolin hits legs and shoulder workout routine by doing 10 different exercises with 10-15 reps.

Here’s Josh Brolin’s legs and shoulders routine: 

1. 20 min incline walk

2. Back Squats (10-15 rep warm up)

3. 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

4. Military Press (15 rep warm up)

5. Military Press (3×10 Drop set) – Continue dropping 10-20+ lbs of weight and do reps of 10-12 until only the bar remains

6. Leg Press (3 sets, 10-12 reps)

7. Arnold Press (3 sets, 10-12 reps)

8. Hamstring Curls (3 sets, 10-15 reps)

9. Shoulder Front Raises (Dumbbells) (3 sets, 10-15 reps)

10. Quad Machine (3 sets, 10-15 reps)

 

Saturday and Sunday: Rest

On Saturday and Sunday, he rests.

 

Josh Brolin’s Diet

As we said earlier, Brolin focuses on a low carb diet which does not allow for much sugar, bread, and pasta. Frank Grillo is one stud (another super-villain) 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.

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:

  • Power Testo Blast
  • Power Muscle Blast
  • BCAA’s

 

Summary

Josh Brolin is an amazing American actor who has performed both in the big screen and television in a career spanning over three decades.

He has received multiples of awards for his outstanding performances in movies such as Milk, The Avengers, and Deadpool 2.

Brolin has worked alongside actors such as Chris Evans, Dave Bautista, Ryan Reynolds, and Chris Pratt; who have also all undergone incredible physique transformations for acting roles.

What do you think about Josh Brolin’s workout routine and diet? Leave a comment below.

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Written by Jacked Gorilla

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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