Josh Brolin has always been a cut dude onscreen, especially in recent films like Everest and Sicario. But the 49-year-old’s latest role has steeper demands: Playing Cable, the jacked, mutant super soldier antagonist in Deadpool 2.
Becoming Cable is no cake walk. Deadpool‘s star, Ryan Reynolds, has been the ripped guy in movies for at least a decade. So to dwarf him meant packing on some serious muscle. Fortunately, Brolin’s trainer, whose resume includes human muscle-factory Mickey Rourke, was up to the task.
Sit inside the muscle, grow it, Imagine it germinating into its conclusive state. Then turn around and kick the fucker who keeps trying to hold your shoulders down. 😜 @justindlovato @stephjlovato #GROW #thanos #thehulkaintshit @iambuilt @xptlife #deadpool#aintnobird #keepthemguessing 🔪Video by @kathrynbrolin
“Josh sent me a few photos of Cable that he liked,” says Justin Lovato, who runs Built Nutrition and Training with his nutritionist wife Stephanie. “I mean, the character is all arms and has a huge upper body. I knew it was going to be a lot of work, but I also knew how to help him get it done. Josh came ready to put in the work. For six weeks straight we were getting into the gym for at least three hours a day.” The dedication paid off: While Cable is depicted as having quite the arsenal in the comic books, Brolin is bringing two guns of his own. He even got a little praise from Guardians Of The Galaxy hard man Dave Bautista, according to his Instagram.
Quietly, the "Team" is killing it. It takes a small village: @justindlovato at @iambuilt, Jonathon Phillips @hbmaxmuscle, @goldsgym and some discipline. Just saw @davebautista at the gym and he said: "What the f*ck happened to you?!" Haha. Best compliment ever. Totally clean: no sugar, no breads, no pastas, no drugs, none of it. Fish, rice, eggs, veggies, water, one @bulletproof or @cavemancoffeeco in the morning. I'm almost 50. It's a different time: our access along with some big picture discipline results in always surprising milestones. Get on the train. #wedontfuckaround. #itaintthathard #startslowandlight @weprevail #ryanreynoldsismybitch
If you’re looking to build biceps like Brolin, here’s your game plan.
- Treadmill (15 incline; 2.5 mph): 10 minutes
- Rope Climb Machine: 2 minutes (5 sets, 2 minutes of rest between)
- Rack Pulls: 10 reps (10 sets, 1 minute rest between)
Complete 5 sets with minimal to no rest between movements or rounds.
- Box Jumps: 12 reps
- Step-Ups: 24 reps
- Jump Rope: 100 reps
- Leg Raises: 20 reps
- Boxing Mitts: 10 minutes
- Treadmill (15 incline; 2.5 mph): 30 minutes
Complete all movements with heavy weight. Rest 1 minute between sets.
- Cable French Press: 20 reps (4 sets)
- Single Arm Dumbbell Preacher Curl: 12 reps, reducing weight each set (4 sets)
- Superset (no pause between these two movements):
- Dumbbell Skull Crushers: to failure (4 sets)
- Single Arm Arnold Curl: 15 reps (4 sets)
- Cable Triceps Extensions: 15 reps (4 sets)
- Straight-Bar Curl: 15 reps (4 sets)