Josh Brolin Workout Routine, Diet Plan & Supplements 

While preparing for his role as Cable with former bodybuilder Justin Lovato, Brolin would work out twice a day, six days a week, similar to my own rigorous training schedule for MMA competitions:

• Mornings: Circuit training and mobility work
• Afternoons: Bodybuilding exercises

Drawing from my experience, I’ve tailored Josh Brolin’s workout routine based on insights shared by his trainer in interviews.

Josh Brolin's workout routine includes weight-training exercises aimed at building muscle mass and gaining muscle.

But keep in mind that Brolin was in the gym for three hours every day, and you probably don’t have that much time.

That’s why I’ve divided his daily routine across a few days. Still, try to work as hard as you can. If you put in twice the work, you’ll get double the results.

Brolin’s bodybuilding workouts contain drop sets, so it’s important you understand what they are for this routine.

A drop set pushes you to complete a set to failure, then lightens the load so that you can repeat the exercise.

Rest for two minutes after finishing each exercise: 

• Deadlift (5 sets of 12 to 15 reps)
• Neutral Grip Lat Pulldown (2 sets of 12-15-6-8 drop sets)

Thursdays are for building your upper body:

• Dumbbell Bench Press (3 sets of 12 to 15 reps)
• Peck Deck Flye (3 sets of 10 to 12 reps)
• Leg Extension (3 sets of 20-18-15 drop sets)
• Lying Leg Curl (3 sets of 25 reps)

Prepare to use dumbbells and barbells quite a bit for the Saturday routine:

• Seated Dumbell Overhead Press (5 sets of 10 to 20 reps)
• Dumbbell Front Raise (3 sets of 15 to 20 reps)
• Skull Crusher (3 sets of 10 to 12 reps)
• Barbell Triceps French Press (4 sets of 15 to 20 reps)

Here’s what Brolin’s regular nutrition plan looks like:

• Breakfast: 1 protein shake, 10 almonds, chicken breast
• Snack: 10 almonds, a protein shake
• Lunch: chicken or salmon, a cup of veggies
• Snack: 10 almonds, a protein shake
• Dinner: 18 almonds mixed with black rice, chicken, or salmon on the side

Josh Brolin includes compound exercises in his workout routine to promote fat burning while also consuming high-glycemic-carbohydrate components of his diet plan.

Brolin isn’t too rigid about his diet.

He allows for one cheat meal or day per week. In his own words:

“If you love sweets, have a donut, then get back on board without looking back.” - Josh Brolin

He says it only matters not to fall off the rails completely just because you’ve allowed yourself a donut.

Still, Brolin practices a much cleaner diet when prepping for his roles. When he was preparing for Deadpool 2, he only ate fish, rice, eggs, and veggies.