Josh Brolin – “Deadpool 2” Workout Routine and Diet Plan

Last Updated: October 16, 2022

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Josh Brolin is well known for his acting, especially around super-villain roles. He has been in the acting industry for over three decades, and despite being 51 years old, Brolin has an incredible physique. 

In his acting career, most people associate Josh Brolin with Thanos, the character he played in Avenger: End Game Infinity. Are you curious about the diet schedule and workout plan of this award-winning actor? Well, we have all that covered for you in this article.

Who Is Josh Brolin?

Josh Brolin was born in Santa Monica, California, and grew up there on a ranch. Although his dad, James Brolin, was an actor, he wasn’t exposed much to his father’s acting career. 

Brolin got small acting roles in film and TV before his first major break in 1985 when he got a lead role in ‘The Goonies.’ During these days, he and Johny Depp had a close friendship.

This award-winning actor says that he only took acting in high school since there were no other classes he was interested in. After his first major role, he didn’t get many other significant roles for a considerable amount of time and, at some point, worked as a day trader.

Brolin has, over the years, grown to become the modern-day superhero actor he is. Over the last decade, he has worked with Marvel in several superhero movies such as Avenger: End Game Infinity as Thanos.

His personal life has not been as smooth. In 2013, Brolin went into rehab because of substance abuse. Gratefully, he has been sober since then. Brolin has also been married and divorced several times and has two children from his first marriage and another one born in 2018 between him and his current wife and former assistant, Kathryn Boyd.

Brolin has had a great acting career. Some of his most known films include ‘W,’ ‘Deadpool 2’, ‘Hollow Man,’ ‘No Country for Old Men,’ and ‘Avengers: End Game.’ He won the Gold Derby Awards in 2008. 

He weighs about 175 pounds and measures 5’10 in height.

Before we get into the routine, just take a look at this incredible man’s physique whilst training for Deadpool 2:


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Workout Routine

Josh Brolin likes to incorporate various and different exercises into his workout routine. He fancies full-body exercises and uses Saturdays and Sundays as his rest days. An absolutely jacked individual, he loves doing plenty of cardio. 

Here is a breakdown of what Brolin’s workout routine looks like:

Day 1 – Chest Plus Triceps

In this session, he performs a total of 11 exercises, with each having an average of 3 sets and 12 reps. His chest and triceps exercises are as follows;

  • Warm-up Incline walk – 20 minutes
  • Warm-up Bench press – 15 rep
  • Bench press – 3, 15 reps
  • Warm-up Skull crushers – 12 rep
  • Skull Crushers – 3, 10 drop set

These exercises and followed by three sets of between 10 and 15 reps of each exercise.

  • Incline dumbbell bench press 
  • Overhead tricep extensions 
  • Weighted Dips 
  • Cable Chest Flys
  • Warm-up dumbbell bench press – 15 reps
  • Dumbell bench press – 3, 10 drop set

Day 2 – Full Body Routine

  • Warm-up Incline walk – 20 minutes
  • Warm-up Arnold Press- 15 reps
  • Arnold Press 3, 10 reps
  • Drop set – 10 – 12 reps
  • Warm-up Leg Press – 15 reps
  • Leg Press – 3, 10 reps
  • Drop set
  • Warm-up Preacher curls machine -15 reps
  • Preacher curls machine – 3, 10 reps
  • Drop set – 10 – 12 reps
  • Warm-up Lateral pull-downs cable – 15 reps
  • Lateral pull down cables – 3, 10 reps
  • Drop set – 10 – 15 reps
  • Warm-up Barbell shrug – 15 reps
  • Barbell shrug – 3, 10 reps
  • Drop set – 10 – 12 reps
  • Warm-up triceps kickbacks – 15 reps
  • Tricep kickbacks – 3, 10 reps
  • Drop set – 10 – 12 reps

Day 3: Back & Biceps

  • Warm-up Incline walk – 20 minutes
  • Warm-up Deadlift – 10 – 15 reps
  • Deadlift – 3, 8 – 10 reps
  • Drop set – 5-10 reps
  • Warm-up dumbbell bicep curls – 15 reps
  • Dumbell bicep curls – 3, 10 reps
  • Drop set – 10 – 12 reps
  • Cable rows – 3, 10 – 15 reps
  • Dumbbell hammer curls – 3, 10 – 12 reps

Brolin performs these last three back and bicep exercises in sets of three and between 10 and 15 reps each.

  • Dumbbell rows 
  • Cable curls 
  • Bench over barbell rows

Day 4: Full Body Light

  • Warm-up Inclined walk – 20 minutes
  • Warm-up bench press – 15 reps
  • Bench press – 3, 10 reps
  • Drop set – 10 – 12 reps
  • Warm-up calf raises – 15 reps
  • Calf raises – 3, 10 reps
  • Drop set – 10 -12 reps
  • Warm-up lateral pull-down cables – 15 reps
  • Lateral pull down cables – 3, 10 reps
  • Drop set – 10 – 12 reps
  • Warm-up barbell shrugs – 15 reps
  • Barbell shrugs – 3, 10 reps
  • Drop set – 10 – 12 reps
  • Warm-up tricep kickbacks – 15 reps
  • Triceps kickbacks – 3, 10 reps
  • Drop set – 10 – 12 reps

Day 5: Legs & Shoulders

  • Warm-up Incline walk – 20 minutes
  • Warm-up back squats – 10 – 15 reps
  • Back up squats – 3, 8 – 10 reps
  • Drop set – 5 – 10 reps
  • Warm-up military press – 15 reps
  • Military press – 3, 10 reps
  • Drop set – 10 -12 reps
  • Leg press – 3, 10 -12 reps

The last three legs and shoulders exercises involve three sets of between 10 and fifteen reps each.

  • Hamstring curls
  • Dumbell shoulders front raises
  • Quad machine

Josh Brolin may also use 10 – 20 plus pounds of weight for the drop sets instead of sticking to a certain number of reps.

His workout routine is easy on joints, so they do not suffer much soreness or major injuries. It makes Brolin’s workout plan suitable for people with joint challenges, e.g., those aged 40 years and above, but wish to incorporate Brolin’s workout routine in their exercises. 

Remember that human bodies differ, and each is unique. Brolin’s schedule might not give you an exact body or results as with Brolin. However, the workout routine forms a good basis for working towards achieving a shredded body. 

Further, Brolin’s workout requires you to spend almost 3 hours daily, five days a week in the gym. Unless you are doing this as a profession, you might need to scale down the exercises to fit your schedule. With about 4 hours for the entire week, you can get in shape.

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Diet Plan

He primarily feeds on a paleo diet which is primarily low carb and doesn’t include pasta, sugar, and bread. Occasionally, Brolin takes keto coffee during the workouts. The coffee contains MCT oil which helps burn fat and boost energy.

This actor’s diet has played a significant role in helping him achieve and maintain the ripped physique that enables him to play a superhero role. He is a stickler of low-carb diets and lean proteins such as eggs and fish. In addition, he feeds on plenty of vegetables and drinks a lot of water.

If you want to adopt Josh Brolin’s diet plan, you can also add cyclical ketosis and intermittent fasting. These two were instrumental to the actor when preparing for his acting role as Cable in Deadpool 2. Here’s a brief look at what Josh Brolin diet plan looks like:



  • Rice
  • Chicken
  • Salad
  • Third Meal
  • Protein shake/bar
  • Fruit


  • Potato
  • Fish
  • Nuts

Despite eating clean, Brolin sometimes allows himself a cheat meal depending on how close he is to achieving his goals.

Josh Brolin Supplements

Brolin also uses supplements to fuel his gains. It is not an uncommon practice, given the intensity of his workouts. Do note that supplements should not substitute a proper diet. The main supplements he takes are;

  • BCAA’s: They help reduce muscle soreness after workouts and enhance muscle growth. Brolin supplements his diet with these amino acids to reap these benefits.
  • Power Testo Blast: This is a testosterone boost complex. It promotes speedy body recovery in between workout sessions. In addition, it increases the natural ability of the body to reduce fat. Brolin needed to attain a shredded body for his role as Cable, and one of the main ways he achieved this was through losing body fat.
  • Power Muscle Blast: It is a non-caffeine pre-workout supplement. It aims to give users more energy and boost endurance. In addition, it has amino acids that increase blood pumps, improve blood flow, thus delivering additional nutrients and oxygen to the muscles during the workouts.
  • Probiotics: These supplements help improve the body’s digestion and immune function. In addition, they can help with weight loss. Brolin supplements his diet with probiotics, especially when training for his as Cable in Deadpool 2.


Without a doubt, Josh Brolin is a remarkable American actor. He has excelled in an array of TV and screen acting roles in his over three decades career, during which he has received multiple awards. 

Some of these acting roles require him to have an extremely jacked body to ace them, requiring him to adhere to a strict diet and exercise routine.

Brolin has achieved his physique by following a strict exercise routine and following a paleo diet. It takes a lot of discipline and total determination to do so. 

Adjust the above to fit into your schedule if you want to achieve a body like his. You may also need to adjust the intensity of the exercises since you may not have 2-3 hours daily to spend in the gym as Brolin does.

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