Brandon Routh’s Workout Routine and Diet Plan

Being a top-tier superhero comes with great responsibility, and ‘Superman’ is undoubtedly one of the most iconic names in that league. Imagine the pressure and demands that come with portraying the Man of Steel on the big screen. It’s no easy feat!

Well, that’s exactly what happened with Brandon Routh when he was finalized to play the lead part in Superman Returns in 2006. He knew the immense expectations that came with portraying such an iconic character and was well aware of the shoes he had to fill.

To become Superman, Brandon Routh needed to fill his frame with dense muscle mass. He achieved this by following a strict fitness regime.

Even in his 40s, Brandon maintains impressive fitness levels, effortlessly portraying superhero roles like Ray Palmer (The Atom) in CW’s Arrowverse.

Now, let’s uncover Brandon Routh’s fitness secrets by delving into his workout routine and diet plan.

Brandon Routh’s Workout Routine

Brandon Routh's Workout Routine
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Routh has always been an athlete. But he had never performed any kind of weight training before he was finalized for the role of Superman.

He used to play soccer, basketball, and baseball. He was also a pretty good swimmer. Being associated with such amazing physical activities has always kept Routh insanely fit.

When Routh started prepping to portray Superman on screen, he was in pretty good shape. But the thing which his body lacked was ‘size’.

Following a rigorous training program, Brandon Routh managed to gain approximately 22 lbs of muscle in just five months. Strength training played a crucial role in his transformation.

Routh adopted a high-volume approach, incorporating moderately heavy weights in his workouts. He targeted each muscle group with a diverse range of exercises.

Now, let’s find out what all exercises Routh performed for developing his superhero physique:-

Chest and Triceps

  • Incline bench press- 5 sets of 8 reps
  • Dumbbell bench press- 3 sets of 12 reps
  • Cable crossovers- 3 sets of 15 reps
  • Skull crushers- 3 sets of 12 reps
  • Tricep cable pushdowns- 3 sets of 12 reps

Legs and Shoulders

  • Barbell squat- 5 sets of 8 reps
  • Leg press- 3 sets of 12 reps
  • Calf raises- 3 sets of 15 reps
  • Shoulder press- 5 sets of 8 reps
  • Lateral raises- 3 sets of 15 reps
  • Dumbbell/Barbell shrugs- 3 sets of 12 reps

Back and Biceps

  • Deadlift- 5 sets of 8 reps
  • Lat pulldowns- 3 sets of 12 reps
  • Seated cable rows- 3 sets of 12 reps
  • Barbell curls- 3 sets of 12 reps
  • High pulley cable curls- 3 sets of 12 reps

Cardio & Rope Yoga

Brandon Routh’s workout routine wasn’t just confined to lifting weights. He also included cardio and rope yoga in his fitness regime.

By incorporating cardiovascular exercises into his routine, Brandon not only improved his cardiovascular endurance but also achieved a lean and toned physique.

Rope yoga is a training style that combines elements of pilates and yoga. This unique fusion targets the core muscles effectively while also promoting increased overall flexibility in the body.

Through rope yoga training, Brandon Routh developed a strong and stable core, which proved invaluable during the filming of Superman Returns. His enhanced core strength allowed him to endure extended periods while harnessed and suspended with wires during challenging scenes.

Variety is the Key

While preparing to play Superman, Routh trained under the supervision of the famous celebrity trainer Michael Ryan. And Michael always ensured that Routh never performs any workout twice.

By doing so Michael was rest assured that Routh’s body doesn’t get used to a particular style of workout. This in turn assisted him to avoid all kinds of training-related plateaus which often obstruct training progress.

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Brandon Routh’s Diet Plan

Brandon Routh's Diet Plan
Featureflash /

In order to build his superhero physique, Routh also had to ensure that his nutrition intake was on point. He relied on a clean and strict diet plan to serve that purpose.

Building a body like that of Superman required Routh to put on size but not at the expense of gaining fat. Hence, he included only those food items in his nutrition plan that can facilitate lean muscle gains.

Brandon Routh’s daily meal plan consisted of 5 major meals. He consumed around 2200 calories per day to fuel his body adequately.

His diet plan had a major share of meat, fruits, and nuts.

Paleo/Bulletproof Diet Plan

At present, Routh follows a paleo/bulletproof style diet plan. He starts his day with bulletproof coffee which has a decent amount of fat. It is blended with coconut oil and grass-fed butter.

You might be surprised to know that Routh’s bulletproof coffee has 500-600 calories of fat blended in it. Consuming adequate amounts of good fats provides the body with a variety of benefits.

From facilitating fat metabolism to providing energy to both the brain and the body, intake of good fats can work wonders in terms of keeping you extremely fit and in shape.

Due to the demands of his physically demanding roles, Brandon Routh follows a diet plan that prioritizes high amounts of healthy fats, moderate protein intake, and minimal carbohydrates. This approach supports his energy levels and helps maintain his physique.

Relying on such a diet plan has assisted him in losing 20 lbs from his frame and that too without performing any cardio. He just starts his day with bulletproof coffee and for the rest of his meals, he consumes whole grains and veggies.

By following a paleo/bulletproof style diet plan, Routh has also been able to eliminate his sugar cravings.

What to EAT?

To maintain his lean physique and to keep his overall fitness levels on point, Routh includes the following food items in his diet plan:-

  • Fruits
  • Veggies
  • Whole grains
  • Nuts
  • Meat
  • Coconut oil
  • Grass-fed butter
  • Coffee

By consuming all the above-mentioned food items, Routh is rest assured that his body is getting fueled only with good calories.

Brandon Routh’s Supplements

There hasn’t been much revelation about the supplements that Routh takes to maintain his levels of fitness. But as per our assumption, his list of supplements must be having the following:-

  • Whey protein
  • BCAA
  • Creatine
  • Multivitamin

Whey protein and BCAAs are excellent sources of amino acids that aid in muscle repair and growth.

Consuming creatine elevates the production of ATP (Adenosine Triphosphate) in the body, which plays a vital role in providing energy for muscle contractions during exercise. By increasing ATP availability, creatine supplementation can enhance exercise and athletic performance.

A multivitamin supplement helps provide the body with essential micronutrients that may be difficult to obtain solely from whole food items.

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Wrapping Up

So now that you know so much about Brandon Routh’s workout routine and diet plan, don’t you think it’s time for you to earn your superhero physique? If your answer is ‘yes’, then you can certainly rely on the info given in this post to structure your training program and nutrition plan.

However, it’s essential to approach your fitness journey wisely. Avoid overexertion and understand that attaining your desired physique and fitness levels takes time and consistency. Progress will happen gradually, so be patient with yourself.

For the best results, consider seeking guidance from a qualified trainer who can tailor a fitness regime that suits your individual needs. Their supervision will ensure you stay on the right track and achieve your prime fitness goals safely and effectively.