Josh Brolin’s Trainer Shared The Crazy Back Workout He Used To Get Jacked For ‘Deadpool 2’

Josh Brolins Trainer Back Workout Deadpool

20th Century Fox

In June we got a little taste of what went into turning actor Josh Brolin into the ripped cyborg Cable for Deadpool 2.

It was a little light on the details, but now Brolin’s trainer Justin Lovato has gone ahead and shared the crazy intense back workout he put the actor through to get him jacked for his roles in the Marvel universe.

“When we got that phone call saying that he booked this role and it was going to be one of the biggest roles for one of the biggest movies, we had to dive right in,” Lovato told Men’s Health. “He took it real seriously… training three hours a day.”

Taking it real seriously is an understatement.

While Lovato offers the entire workout program in comic book form, Cable Built, on his website, here are some of the exercises he did to help you get started.

(20 yards there and back, 3 times for each set)

Side Lateral Shuffle

High Skip Jump

Backpedal to Sprint

Foot Speed Drill

Defensive Shuffle


Frog Jumps/Bounds

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Alright. A workout tip? From me? It actually makes me laugh. Worked out at Gold's this morning with Kathryn. Leg day. I hate leg day but always feel good afterward. 30 mins of cardio after that. 15 mins of abs. I always warm up. For full workouts go to @iambuilt. Justin and Steph Lovato have really put together some good, thoughtful, inspired workouts. What I like the most about them are they don't go too heavy (very injury conscious), they are really strong on form (very injury conscious) and they are all about shocking the muscle by mixing up workouts (best results). Here's the deal: the clean eating thing is so much of it. It's okay to cheat, but prolonged cheating will make you feel like shit. The point is to feel good and I think most of us have a problem feeling good for too long. Have a cheat day that you set — better, a cheat meal, but if you want to take a day, fuck it. A routine right now is I like to workout in the morning. I eat 5-6 meals a day of protein and fat (fat in eggs and almonds), carbs at night. I know a lot of vegans and I don't eat too much meat except fish. I love my fish. Quinoa is great for protein. Mushrooms are great for protein. Forbidden rice is great for carbs and nutrients (black rice). I tried intermittent fasting but for what I'm doing now, I can't hold the size; I need to eat. The minute I put starches in I start to explode. I did that during "Legacy" and I got up to 240 in no time. My workouts are typically two hours long: an hour fifteen of lifting, 30 cardio, 15 abs/stretching. The key is to start light at first. If you've been away from it for a while, the pain is unattractive. Don't go too heavy. It'll set you back, and you won't want to go. Do enough to feel sore and touch that feeling that you're dying a little bit. Mix one day in of 30 mins of anaerobic work. That feeling will start to transform into strength and you'll actually come to enjoy it. Progress. When I stop all this, I just don't feel as good: my knees are better because of it, my back problems are gone, I sleep better and I have better energy. I train 6 days, rest one. Look up @iambuilt. 💪 #itsarevolution @prevailactivewear @kathrynbrolin @iambuilt

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Standing DB Hammer Curl

5 sets of 20 reps

5 sets of 20 reps

Sled Push
120 yards

Battle Rope Slams
60 hits

Treadmill Walk
30 minutes at 15 incline, 3.0 mph

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Off Day Workout: Warm up 10 mins on treadmill 15 incline at 3mph. ••• 45 mins boxing ••• 1.25 hrs lifting (warm up essential then heavy for 8 to 12 then two drop sets much lighter and slow). 4 sets of those. ••• 30 cardio (either elliptical back and forth from 15 to 21 in minute and 2 minute intervals). ••• Abs: 3×10 hanging leg raises all the way to the top and squeeze; 5xone minute planks mixed with 3x 20 (10 each side) slow bicycles with a one second squeeze at the top of each one). ••• Stretch. ••• Diet: 3 hard meals of chicken or salmon (for vegans can sub with mushrooms or quinoa) and a cup of veggies and 48 almonds a day (120g to 220g of either yams or black rice after workout or at night) and three protein shakes of @gardenoflife raw with greens. One cheat meal or even day (depending on your goal or sustainability) a week. ••• Supplements: @gardenoflife probiotic; and various @hbmaxmuscle natural supplements for fat burning and recovery: BCAAs and Glutamine (I'll write them down when I get home). ••• As for the steroid curiositors: I have nothing against people who use them. My goal is to stay clean. It's way harder, and knowing it's one shot away is always tempting but for what? It's more fun for me knowing I'm doing it this way. For those that think it's impossible: fuck off. For those that realize that your body type and work put in will dictate your best results: that's all that matters. We all look differently, thank God. One person might have to put twice the work as someone else. Suck it up, it's worth it. But remember to have fun. If you drink, don't forget to get drunk and get a cab home. If you love sweets, have a donut then get back on board without looking back. The problem is when we go off the rails, we tend to give up. Don't listen to that voice. Forge ahead. As much of an asshole as Deadpool is, he inspires us to want to kick his ass as we laugh at his jokes. Be like Cable: train to thump on Deadpool. @iambuilt @justindlovato @stephjlovato @goldsgym #cableswole #doit @prevailactivewear #givemeafuckingdonut

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5 sets of 12 to 15 reps, 2 minute rest between sets

Neutral Grip Cable Lat Pulldowns
2 sets of 12, 15, 6, 8 reps, 2 minute rest between sets

Seated Wide Grip Cable Rows
3 sets of 10 to 15 reps, 2 minute rest between sets

Shoulder Width Pronated Cable Lat Pulldowns
3 sets of 10 to 15 reps, 2 minute rest between sets

Smith Machine Pendlay Rows
5 sets of 10 to 12 reps

Treadmill Walk 30 minutes at 15 incline, 3.0 mph
30 minutes at 15 incline, 3.0 mph

Check out the entire interview and more in-depth details on the workout over at Men’s Health.

And if you want to learn even more about how other famous people train, peep these workouts and diet plans…

Mustafa Shakir, Mike Colter, Rob McElhenney, Ryan Reynolds, Sheamus, Deshaun Watson, Laird Hamilton, Alicia Wikander, Alvin Kamara, Dustin Johnson, Tiger Woods, Orlando Bloom, Jean-Claude Van Damme, Jonah Hill, James McAvoy, the stars of Justice League, Tom Hardy, Michael B. Jordan, Elsa Pataky, Cody Bellinger, Stephen Amell, Chris Jericho, Mark Wahlberg, Cristiano Ronaldo, Henry Cavill (twice), Ryan Reynolds (again), Brad Pitt, Chris Hemsworth, Lindsey Vonn, Alison Brie, Gal Gadot, The Rock, Jason Statham, Noah Syndergaard, Sylvester Stallone.

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Before settling down at BroBible, Douglas Charles, a graduate of the University of Iowa (Go Hawks), owned and operated a wide assortment of websites. He is also one of the few White Sox fans out there and thinks Michael Jordan is, hands down, the GOAT.