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Neil Brown Jr. Workout Routine

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Neil Brown Jr's Workout Routine and Diet

What does Neil Brown Jr.’s workout routine look like?

Neil Brown Jr. is a popular American actor known for the martial arts TV series WMAC Masters and The Walking Dead.

Currently, he stars in the CBS military drama SEAL Team, playing Ray Perry in an action-packed role that requires a dedicated daily fitness routine to stay in shape.

If you want to look like this talented actor and incorporate martial arts into your fitness regime, then the Neil Brown Jr. workout routine is a no-brainer.

Within this article, we’ll discuss Neil Brown Jr.’s workout routine, diet, and supplements. We’ve thoroughly researched Neil’s diet and exercise regime, but this article is not his exact workout routine.

It provides an idea of what Neil does when training for a role, based on interviews, his commentary, and information from trainers.


Current Stats 

  • Height:‎ 5′ 9″
  • Weight: 155 pounds
  • Age: 41 years old
  • Birthday: June 19, 1980
  • Accolades: 2015 Black Film Critics Circle Awards – Best Ensemble with Straight Outta Compton cast


Workout Principles

Neil Brown Jr. is a passionate martial artist and actor who has enjoyed a decades-long career in the entertainment industry.

His numerous action roles, most recently on SEAL Team, require him to stay in peak physical condition.

Neil relies on weight lifting, endurance training, and martial arts to support his fitness goals and keep him in tip-top shape for all his action sequences.


Neil Brown Jr.’s Workout Routine

Actor Neil Brown Jr. works hard to stay fit and keep up with his action roles. The SEAL Team and Dirk Gently’s Holistic Detective Agency star uses his mixed martial arts background to inspire his current workout routine.

With MMA, weight lifting, and cardio, Neil ensures he is at the top of his game physically and mentally.

Here is Neil Brown Jr.’s workout routine:


Monday – Arms

  1. Concentration curl (2 sets, 10 reps)
  2. Twisting dumbbell curl (3 sets, 8 reps)
  3. Forward EZ bar curl (3 sets, 10 reps)
  4. Reverse-grip EZ bar curl (3 sets, 10 reps)
  5. Decline close-grip skull crusher (3 sets, 10 reps)
  6. Overhead barbell tricep extension (3 sets, 8 reps)
  7. Close-grip bench press (3 sets, 8 reps)
  8. Military press (3 sets, 8 reps)
  9. Diamond press-up (2 sets, 10 reps)
  10. Tate press (3 sets, 10 reps)
  11. Tricep dips (2 sets, 8 reps)
  12. Push-ups (2 sets, 20 reps)


Tuesday – Martial Arts

  1. Jump rope warm-up (3 minutes)
  2. Squats (2 sets, 15 reps)
  3. Push-ups (2 sets, 10 reps)
  4. Shadow boxing (2 minutes)
  5. Bag jabs (5 minutes)
  6. Bag kicks (5 minutes)
  7. Partner sparring (10 minutes)


Wednesday – Legs

  1. Dumbbell walking lunge (4 sets, 10 reps)
  2. Reverse lunge (4 sets, 10 reps)
  3. Suspension trainer leg curl (3 sets, 10 reps)
  4. Sumo squat to stand (2 sets, 10 reps)
  5. Barbell squat (3 sets, 10 reps)
  6. Barbell hip thrust (3 sets, 10 reps)
  7. Leg extension (3 sets, 10 reps)
  8. Romanian deadlift (2 sets, 10 reps)
  9. Lying leg curls (3 sets, 10 reps)
  10. Calf raises (1 minute each side)
  11. Kettlebell swing (2 sets, 12 reps)
  12. Hip flexor stretch (45 seconds)
  13. Med ball wall squat (2 sets, 8 reps)
  14. Reverse table-up (2 sets, 10 reps)


Thursday – Core

  1. Ab wheel rollout (2 sets, 15 reps)
  2. High arms partial sit-up (3 sets, 12 reps)
  3. Med ball crunch (3 sets, 10 reps)
  4. Barbell rollout (3 sets, 10 reps)
  5. Barbell Russian twist (4 sets, 8 reps)
  6. Flutter kick (30 seconds)
  7. Scissor kick (30 seconds)
  8. Mountain climber (45 seconds)
  9. Calf raises (30 seconds)
  10. Med ball plank circle (45 seconds)
  11. Med ball seated knee tuck (3 sets, 10 reps)
  12. Med ball mountain climber (45 seconds)


Friday – Martial Arts

  1. Jump rope warm-up (5 minutes)
  2. Jumping jacks (1 minute)
  3. Sit-ups (2 sets, 10 reps)
  4. Walking lunges (2 sets, 15 reps)
  5. Wide squats (2 sets, 10 reps)
  6. Shadow boxing (5 minutes)
  7. Kickboxing (5 minutes)
  8. Partner sparring (5 minutes)


Saturday – Light Cardio

  1. Arm circles (30 seconds)
  2. Leg circles (30 seconds)
  3. Stair climber warm-up (5 minutes)
  4. Jumping jacks (30 seconds)
  5. Squat jumps (2 sets, 10 reps)
  6. Squat to curtsy lunge (2 sets, 10 reps)
  7. Sit-ups (2 sets, 12 reps)
  8. Bird-dog crunch (2 sets, 12 reps)
  9. Glute bridge (3 sets, 12 reps)
  10. Plank (30 seconds)
  11. Calf raises (30 seconds)
  12. Elliptical cooldown (5 minutes)


Sunday – Rest

SEAL training isn’t always easy, but Neil Brown Jr. uses the adrenaline to his advantage, making the most of mountain climbs, helicopter stunts, and everything else that comes with the job.

However, after a long week of filming and fitness training, Neil is ready for a break. That’s why he saves Sunday as his rest day to catch up on shut-eye and help his muscles recover.

This is also an excellent opportunity for him to spend time with his wife and two children. They may go for a walk or a bike ride together, but other than that, Neil keeps his exercise to a minimum on Sunday to maximize his rest.


Neil Brown Jr.’s Diet 

Neil Brown Jr. tries to eat healthy as much as possible to stay in excellent shape for his TV and movie roles.

The SEAL Team star once tried to go vegan but decided it wasn’t for him, as he likes lean meat and powers his workouts with ample protein.

After all, Neil endures tough elements and long filming days with intense action sequences, so he needs all the fuel he can get.

Here is Neil Brown Jr.’s diet:


1. Breakfast

  • Egg white omelet
  • Fruit


2. Snack

  • Protein shake


3. Lunch

  • Grilled chicken wrap


4. Snack

  • Veggie salad


5. Dinner 

  • Lentils



Neil Brown Jr. stays as healthy as possible with trusted supplements such as:



Neil Brown Jr. is a gifted martial artist and actor currently starring in SEAL Team.

His workout routine is inspired by SEAL training and martial arts, so if you want to build muscle and achieve a super-toned physique, he’s a good person to look up to.

What do you think about Neil Brown Jr.’s workout routine and diet? Leave a comment below. 

Rachael has been hitting the gym daily for over a decade, and she's passionate about living a healthy, active lifestyle. She shares her extensive health knowledge and love of fitness with us by covering supplements and workout equipment. Most of the time you can find her strength training or on the elliptical, getting in her favorite cardio.

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