Mehcad Brooks Workout Routine and Diet Plan – Explained

  • By: jacob foxx
  • Date: January 30, 2024
Mehcad Brooks Workout Routine And Diet Plan

If you’re a fan of the show Supergirl, then you’re probably familiar with Mehcad Brooks. He plays the character of James Olsen, a photographer who works with Kara Danvers (played by Melissa Benoist).

But what you may not know is that Mehcad Brooks is also a former model and fitness trainer. In other words, the guy is jacked. And in this blog post, we’ll be taking a look at the Mehcad Brooks workout routine and diet plan that he uses to stay in shape.

So if you’re interested in learning how Mehcad Brooks stays in such great shape, then keep reading!

Who is Mehcad Brooks?

Mehcad Brooks is an American actor, model, and former football player. He was born on October 25, 1980 in Austin, Texas. Brooks attended the University of Southern California on a football scholarship, but eventually left the team to pursue an acting career.

Some of Brooks’ most notable roles include: Jerome in The Game (2006), Calvin in In the Valley of Elah (2007), Mike Jameson in True Blood (2008-2009), Terrance “TK” King in Necessary Roughness (2011-2013), and James Olsen in Supergirl (2015-present).

In addition to his acting roles, Brooks has also appeared in a number of magazines, including: Vibe, GQ, Details, and Ebony. He has also done modeling work for Calvin Klein, Hugo Boss, and Levi’s.

So as you can see, Brooks is no stranger to the world of fitness and modeling. In fact, he’s probably one of the most jacked actors on television today. So how does he do it? Let’s take a look at the Mehcad Brooks workout routine and diet plan that helps him stay in such great shape.

What is the Mehcad Brooks workout routine?

The Mehcad Brooks workout routine is a mix of weightlifting, cardio, and calisthenics. Brooks typically works out 5-6 days per week, with each workout lasting anywhere from 45 minutes to 1 hour.

Here’s a sample of the Mehcad Brooks workout routine:

Monday: Chest & Triceps

  • Bench Press: 3 sets of 8-10 reps
  • Incline Dumbbell Bench Press: 3 sets of 8-10 reps
  • Push Ups: 4 sets to failure
  • Overhead Triceps Extension: 3 sets of 8-10 reps
  • Cable Chest Flys: 4 sets of 12 – 15 reps
  • Close Grip Barbell Bench Press: 4 sets of 10 -12 reps
  • Lying Triceps Extensions (Skullcrushers): 3 Sets Of 8–12 Reps
  • Dips (Triceps Version): 4 Sets To Failure

Tuesday: Back & Biceps

  • Bent Over Barbell Rows: 3 sets of 8-10 reps
  • Seated Cable Rows: 4 sets of 10 -12 reps
  • Pull Ups: 4 sets to failure
  • Lat Pulldowns: 3 Sets Of 8–12 Reps
  • One Arm Dumbbell Row: 3 sets of 8-10 reps
  • Hammer Curls: 3 sets of 8–10 reps
  • Concentration Curls (Single Arm): 4 Sets To Failure
  • Barbell Biceps Curl: 3 sets Of 8–12 Reps
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Wednesday: Legs

  • Squats: 3 sets of 8-10 reps
  • Lunges: 3 sets of 10 -12 reps
  • Leg Press: 4 sets to failure
  • Step Ups: 3 Sets Of 8–12 Reps
  • Glute Bridge: 3 sets of 8–10 reps
  • Single Leg Deadlift: 4 Sets To Failure
  • Calf Raises (Standing & Seated): 4 sets Of 8–12 Reps
  • Lying Hamstring Curls (Lying Legs Curl): 3 sets Of 8–12 Reps

Thursday: Shoulders & Abs

  • Overhead Shoulder Press: 3 sets of 8-10 reps
  • Lateral Raises: 4 sets of 10 -12 reps
  • Bent Laterals: 3 sets of 8–10 reps
  • Upright Rows: 4 Sets To Failure
  • Reverse Flys: 3 sets Of 8–12 Reps
  • Top Half Sit Ups (Crunches): 3 sets of 8–10 reps
  • Plank Holds: 4 Sets To Failure
  • Cable Crunches: 4 sets Of 8–12 Reps

Friday: Cardio & Core

  • Plank Holds: 4 sets to failure
  • Side Planks: 3 sets of 30 seconds on each side
  • Reverse Crunches: 4 sets of 15 reps
  • Bird Dogs: 3 sets Of 10–12 Reps
  • Mountain Climbers: 4 Sets To Failure
  • 30 minutes of Cardio: (running, cycling, swimming, or HIIT workout)

Saturday: Rest

Sunday: Rest

As you can see, the Mehcad Brooks workout routine is pretty well-rounded. It hits all the major muscle groups, while also incorporating some cardio and core work. And while it may not be the most intense workout routine out there, it definitely seems to be effective for Brooks.

Mehcad Brooks diet plan

Mehcad Brooks is a well-known actor with a great body, which he says is thanks to his parents’ genes and his active upbringing.

With a father who was a celebrated NFL wide receiver, it comes as no surprise that athleticism is deeply ingrained within the family DNA.

However, Mehcad acknowledges that his enviable shredded look is further enhanced by his commitment to a balanced diet, rich in lean proteins and fresh vegetables like fish, turkey, chicken, and an assortment of greens.

Mehcad doesn’t just pay attention to what he eats; he also meditates and spends a lot of time in nature as part of his quest for holistic health.

Mehcad didn’t want to just rely on his natural abilities, so he recently took his fitness to a whole new level. He did rigorous weight training and purposely ate more calories to build up the muscle mass he needed for his role as Jax Briggs.

Mehcad Brooks has a clear, focused, and whole-person approach to fitness. He keeps his body shredded while also working on personal growth and mental balance.

Sample meal plans for Mehcad Brook’s diet plan


Omelette made with three egg whites and spinach, served with a side of avocado and cherry tomatoes.

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A turkey wrap using a whole wheat tortilla, filled with lean protein and greens like lettuce, cucumber, and tomato.


Grilled salmon served over a bed of quinoa, asparagus, and broccoli.


Protein shake blended with banana, blueberries, and almonds.


Baked chicken served over brown rice, kale,

Mehcad Brooks Supplements & Recommendations

Mehcad Brooks, a renowned fitness enthusiast and actor, has certainly earned his place in the spotlight not only for his exceptional acting skills but also for his dedication to maintaining a healthy lifestyle.

In order to achieve his desired fitness goals, Mehcad Brooks incorporates a variety of dietary supplements into his routine, with whey protein, pre-workout, and creatine being some of his top recommendations.

Whey protein is a must-have for anyone looking to build and repair muscle tissue while allowing the body to recover optimally from intense training sessions.

Pre-workout supplements play a crucial role in fueling the body with the energy it needs to perform at its peak, ensuring more productive and efficient workout sessions.

Finally, creatine is a proven performance enhancer that aids in strength and muscle mass gains.

By adopting such a meticulously planned supplementation strategy, Mehcad Brooks has successfully achieved an admirable level of physical development, sharing his valuable insights so that others, too, can benefit from his experiences.

I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.

This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.

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