Celeb health

Neil Brown Jr. Workout Routine & Diet Plan

Neil Brown Jr. Workout

Neil Brown Jr. is a well-known American actor who is known for his roles in WMAC Masters and The Walking Dead, both of which are about martial arts. Currently, he plays Ray Perry on the CBS military drama SEAL Team. This action-packed role requires him to work out every day to stay in shape.

Neil Brown Jr.’s workout plan is a no-brainer if you want to look like this talented actor and use martial arts as part of your fitness plan. We’ll talk about Neil Brown Jr. workouts, diet, and supplements in this article. We did a lot of research on Neil’s diet and workout routine, but this is not his exact workout routine.

It gives an idea of what Neil does to prepare for a role based on interviews, his own comments, and what trainers have told him.

What We Know Now

  • Height:‎ 5′ 9″
  • Weight: 155 pounds
  • Age: 41 years
  • Birthdate: June 19, 1980
  • Awards: The cast of Straight Outta Compton won the Best Ensemble award at the 2015 Black Film Critics Circle Awards.

Workout Principles

Neil Brown Jr. is a dedicated martial artist and actor who has worked in the entertainment business for over 30 years. His many action roles, including his most recent one on SEAL Team, require him to stay in great shape.

Neil uses weight lifting, endurance training, and martial arts to help him reach his fitness goals and stay in great shape for all of his action scenes.

Also, read Usain Bolt Workout Routine & Diet Plan

Neil Brown Jr.’s Workout Routine

He works hard to keep up with his action roles and stay in shape. The actor from SEAL Team and Dirk Gently’s Holistic Detective Agency gets ideas for his current workouts from his background in mixed martial arts.

Neil makes sure his body and mind are in great shape by doing MMA, weight lifting, and cardio.

Here is Neil Brown Jr.’s workout routine:

Monday – Arms

  • Concentration curl (2 sets, 10 reps)
  • Curl with twisted dumbbells (3 sets, 8 reps)
  • EZ bar forward curl (3 sets, 10 reps)
  • Reverse-grip EZ bar curl (3 sets, 10 reps)
  • Close-grip skull crusher: No (3 sets, 10 reps)
  • Overhead barbell tricep extension (3 sets, 8 reps)
  • Bench press with a close grip (3 sets, 8 reps)

Tuesday – Martial Arts

  • Warm-up with jump rope (3 minutes)
  • Squats (2 sets, 15 reps)
  • Push-ups (2 sets, 10 reps)
  • Shadow boxing (2 minutes)
  • Bag jabs (5 minutes)

Wednesday – Legs

  • Dumbbell walking lunge (4 sets, 10 reps)
  • Reverse lunge (4 sets, 10 reps)
  • Leg curl on a suspension trainer (3 sets, 10 reps)
  • Sumo squat to stand (2 sets, 10 reps)
  • Barbell squat (3 sets, 10 reps)
  • Barbell hip thrust (3 sets, 10 reps)
  • Leg extension (3 sets, 10 reps)
  • Romanian deadlift (2 sets, 10 reps)
  • Leg curls in bed (3 sets, 10 reps)

Thursday – Core

  • The ab wheel rollout (2 sets, 15 reps)
  • High-arm half-sit-up (3 sets, 12 reps)
  • The Med Ball Crunch (3 sets, 10 reps)
  • Barbell rollouts (3 sets, 10 reps)
  • Barbell Russian Twist (4 sets, 8 reps)
  • Flutter kick (30 seconds)
  • Cutlery kick (30 seconds)
  • Climber of mountains (45 seconds)
  • Mountain climber med ball (45 seconds)

Friday – Martial Arts

  • Warm-up with jump rope (5 minutes)
  • Jumping jacks (1 minute)
  • Sit-ups (2 sets, 10 reps)
  • Walking lunges (2 sets, 15 reps)
  • Wide squats (2 sets, 10 reps)
  • Shadow boxing (5 minutes)

Saturday – Light Cardio

  • Arm circles (30 seconds) (30 seconds)
  • Leg circles (30 seconds) (30 seconds)
  • Stair climber warm-up (5 minutes) (5 minutes)
  • Jumping jacks (30 seconds)
  • Squat jumps (2 sets, 10 reps) (2 sets, 10 reps)
  • Squat to curtsy lunge (2 sets, 10 reps) (2 sets, 10 reps)
  • Sit-ups (2 sets, 12 reps)

Sunday – Rest

SEAL training isn’t always easy, but Neil Brown Jr. uses the adrenaline to his advantage, making the most of mountain climbs, helicopter stunts, and everything else that comes with the job.

However, after a long week of filming and fitness training, Neil is ready for a break. That’s why he saves Sunday as his rest day to catch up on shut-eye and help his muscles recover.

This is also an excellent opportunity for him to spend time with his wife and two children. They may go for a walk or a bike ride together, but other than that, Neil keeps his exercise to a minimum on Sunday to maximize his rest.

Neil Brown Jr.’s Diet

Neil Brown Jr. tries to eat healthy as much as possible to stay in excellent shape for his TV and movie roles. The SEAL Team star once tried to go vegan but decided it wasn’t for him, as he likes lean meat and powers his workouts with ample protein.

After all, Neil endures tough elements and long filming days with intense action sequences, so he needs all the fuel he can get.

Here is Neil Brown Jr.’s diet:


  • Egg white omelet
  • Fruit


  • Protein shake


  • Grilled chicken wrap


  • Veggie salad


  • Lentils


Neil Brown Jr. stays as healthy as possible with trusted supplements such as:

  • Pre-workout protein blend
  • Protein bars
  • Men’s multivitamins


Neil Brown Jr. is a gifted martial artist and actor currently starring in SEAL Team. His workout routine is inspired by SEAL training and martial arts, so if you want to build muscle and achieve a super-toned physique, he’s a good person to look up to.

Also, read Shane Makan Workout Routine & Diet Plan.