BONUS: Download the FREE Brandon Routh Workout Routine PDF

*This Brandon Routh Workout Routine and Diet Plan has been updated and will continue to be as new information comes out.*

For those of you who don’t know who Brandon Routh is, I will start by giving you a quick rundown.

Routh started his Superhero career when he took the role as Superman in the 2006 movie “Superman Returns”.

Routh went on to do a lot of other work, but he definitely caught the superhero bug, because he is now starring in the CW show “The Arrow”. We’ve now seen Stephen Amell, David Ramsey, Katie Cassidy, Manu Bennett, Juliana Harkavy, Emily Bett Rickards, Caity Lotz and more!

You may know him there as Ray Palmer. He’s kind of like Clark Kent, except he’s a super tech nerd and his superhero abilities revolve around his amazing suit. When he’s not being a nerd at work and fighting crime, he goes by the name The Atom.

Brandon Routh Stats:

Height: 6’2

Weight: (approximate) 210

Age: 39 years old

Brandon Routh is right there among the average height for male celebs we’ve now seen.

Right smack in the middle, actually.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Brandon Routh Diet and Nutrition

One thing that Routh has done to take control of his superhero self is one of the most important things any of us can do: take on an amazing diet regime.

Routh follows a paleo/bulletproof style diet. He also starts his day with a cup of Bulletproof Coffee every morning. This means that Routh more then likely dabbles in the Bulletproof styled Intermittent Fasting and then loads up on his paleo style meals during his “non-fasted window”.

Here’s a quote from Brandon in his interview with Mens Fitness:

MF: What does a typical day look like? BR: Are you familiar with bulletproof coffee? MF: I heard you say Paleo… BR: So, bulletproof coffee is a coffee blended with grass-fed butter and coconut oil. MF: Hmm. Interesting. BR: So I’m having 500 to 600 calories of fat blended in my coffee every morning—the whole idea of this way of eating is that fat is not our enemy. Good fat, especially good-quality fat, is not our enemy. In fact it’s very powerful in overall energy for the body and brain; for cognition, function, and focus; and also in fat metabolism. It helps regulate hormones. It tells us that we’re full. There’s all of these amazing things, but we live in a society that’s been largely living under the idea that fat is bad for us. High fat, low carb, moderate protein. Most of my calories come from fat, then protein, then carbs. MF: Does that keep you lean and keep the muscle on. BR: I never lost weight before I started doing this, I lost, like, 20 pounds doing no cardio, just lifting heavy weights twice a week and started having bulletproof coffee every morning and just dropping most grains and adding veggies–it’s the most satiating diet plan I’ve ever been on and it cuts the sugar craving. MF: You just gave out the whole secret to dieting in 30 seconds.

If that’s not some awesome insight coming straight from the superhuman source, I don’t know what is!

Brandon put it all on the line with this quote, and definitely knows his stuff!

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Brandon Routh Workout Routine Research

So how do you get to be awesome enough to star as TWO different superheroes in one lifetime?

I guess you start by living like one in real life.

Routh was never into weight training before his role as Superman, but was always an athlete, playing basketball, baseball, soccer and even being a swimmer.

Once he got his role in Superman Returns Routh was given a personal trainer and began finding his love for weightlifting and nutrition.

He was able to put on 20-25 pounds of muscle in the 6 months leading up to his role.

He continues to train with weightlifting and utilize nutrition as big parts of his life.

One thing Brandon also mentioned in his interview with MF was the fact that he didn’t even have to add in much cardio while staying on this diet. He “just lifted weights twice a week”.

Wellllll, maybe we’ll up that to three times to revolve around some compounds.

What do you say?

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Brandon Routh Workout Routine

Last Chance: Download the FREE Brandon Routh Workout Routine PDF

Training Volume:

3+ days per week

Explanation:

This routine revolves around a 3 day split, and I’ve also given you extra programming. Almost all of these CW Stars train some type of mixed martial arts, even if it’s just for choreography. Feel free to utilize Coach Dereks programming for this.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Day One: Chest and Triceps

Compound: Bench Press (Dumbbells or Flat Bench)

5 sets increasing weight and decreasing rep count

Rep count: 10-8-5-3-1

Accessory Work: 3-5 chest/triceps workouts consisting of 3 sets each

Rep Counts: 12-10-8

Cardio Finisher: Finish with 10-15 minutes of cardio (can be HIIT or slow and steady)

Day Two: Legs and Shoulders

Compound: Squats (Back Squat)

5 sets increasing weight and decreasing rep count

Rep Count: 10-8-5-3-1

Accessory Work: 3-5 more leg/shoulder workouts consisting of 3 sets each

Rep Counts: 12-10-8

Cardio Finisher: Finish with 10-15 minutes of cardio

Day Three: Back and Biceps

Compound: Deadlift

5 sets increasing weight and decreasing rep count

Rep Count: 10-8-5-3-1

Accessory Work: Finish with 3-5 more back/bicep workouts consisting of 3 sets each

Rep Counts: 12-10-8

Cardio Finisher: Finish with 10-15 minutes of cardio

Active Programming and More

All heroes should know how to defend themselves.

Just ask MMA Coach Derek in The Academy.

Also check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

**And the Daredevil workout also has some beginner Parkour as well.**

Looking to step it up a notch?

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