How to get ripped like Josh Brolin in ‘Deadpool 2’

Looking to get into top-notch shape this summer and resemble a superhero’s biggest villain? You might want to subscribe to the Josh Brolin workout from the movie Deadpool 2, which got the actor in such good shape that he looked like he could be a professional bodybuilder or something.

While many people think of Ryan Reynolds when it comes to Deadpool 2, and with good reason, he wasn’t the only actor who got absolutely shredded for the movie. Josh Brolin’s bruising character, Cable, was just as cut up, and, thanks to Maxim, we now know some of the details about how he got in such solid shape.

Men’s Health was able to get the 50-year-old actor’s trainer for the film, Justin Lovato, to open up about the Josh Brolin workout plan for the Deadpool 2. Let’s just put it this way, Lovato — a former pro bodybuilder — was even a bit overwhelmed with what Brolin was putting his body through.

One rep, max weight, 257kg plates. It’s really about this kind of lifting that pulls the man out, and stuffs the lighter tendencies. The act of making noise as if you’re in the jungle, like you’re a lion mating, let’s call it, and making sure everyone in the gym hears you. That the most important thing. Scream your manliness. So remember: to be a proper Pirate, you need to be able to to fuck your own ego like the tiger you want to be. #idontfeelwell #ihurtmyshoulder #mywifeisonvacation @justindlovato @goldsgym @taitfletcher #hemorrhoidsmeansyouredoingsomethingright

A post shared by Josh Brolin (@joshbrolin) on Apr 2, 2018 at 3:11pm PDT

Working more and less time to keep in the kind of shape I want to. When you do it cleanly results are harder to earn but and you can lose them fast. But even if you can't put in a 2 hour workout of abs, cardio, weights and boxing, it's always nice to remind your body what kind of shape you want to stay in. 30 minutes today of random exercises: thrusters, push ups, lunges, burpees, straight bar rows, deadlift. Not too heavy but I feel it. Lifts my mood enough where I don't want to give up from experiencing those days of the perfect scenario. …oh, yeah, then the pass out #💪 @prevailactivewear #cableswole @iambuilt

A post shared by Josh Brolin (@joshbrolin) on Sep 14, 2017 at 7:49am PDT

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

A post shared by Josh Brolin (@joshbrolin) on May 21, 2017 at 9:09am PDT

Here’s a closer look at the Josh Brolin workout.

Session 1: Mobility and circuit training

(Perform each over a distance of 20 yards there and back, 3 times)

• Side Lateral Shuffle
• High Skip Jump
• Backpedal to Sprint
• Foot Speed Drill
• Defensive Shuffle
• Lunges
• Frog Jumps/Bounds

Cable grind conditioning circuit

• Standing DB Hammer Curl — 5 sets of 20 reps
• Pushups — 5 sets of 20 reps
• Sled Push — 120 yards
• Battle Rope Slams — 60 hits
• Treadmill Walk — 30 minutes at 15 incline, 3.0 mph

Session 2: The cable built back workout

• Deadlifts — 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

If you’re looking for a way to get (and stay) in the best shape of your life, that whole Josh Brolin workout is the way to go. That said, make sure you don’t just dive into it and injure yourself — after all, not everyone was built to be a superhero’s villain.

(H/T Maxim)