Brandon Sklenar's scenes in The Housemaid sent social media into overdrive. Playing Nicholas Wentworth, a wealthy and manipulative husband opposite Amanda Seyfried and Sydney Sweeney, Sklenar walked on screen with a 6'2" frame loaded with broad shoulders, a powerful chest, and a V-taper that made the internet stop scrolling. This is the full breakdown of the Brandon Sklenar workout and diet that built that body, and exactly how you can train to build one like it.

BRANDON SKLENAR BIO

Brandon Sklenar is one of the fastest-rising leading men in Hollywood right now. Born in Connecticut in 1992, he grew up doing construction work and training in combat sports. That background gave him a naturally conditioned, functional body before he ever stepped onto a studio lot.

He broke through in a major way with his role as Spencer Dutton in the Paramount hit series 1923, the prequel to Yellowstone starring Harrison Ford and Helen Mirren. The cowboy role demanded a rugged, physical presence that Sklenar delivered convincingly. When audiences saw what he was working with, the interest in his training took off fast.

The Housemaid (2025) took things to another level. Based on the bestselling novel by Freida McFadden, the psychological thriller cast Sklenar opposite Amanda Seyfried and Sydney Sweeney. His shirtless scenes spread across every corner of social media. Fans and entertainment outlets called his physique one of the most striking in recent Hollywood memory.

It did not stop there. Brandon Sklenar is now cast in Iron Jane (2026), a prestige bodybuilding drama directed by Lissette Feliciano, where he plays a former bodybuilding champion coaching Eiza González's character. He is currently deep in the most physically demanding preparation of his career.

Brandon Sklenar's net worth is estimated at around $2 million, a figure that is rising quickly as his career accelerates.

HOW BIG IS BRANDON SKLENAR?

Brandon Sklenar stands at 6'2.5" (189cm) and walks around at between 200 and 220lbs (91 to 100kg). That is a genuinely striking combination: tall, heavy, and still visibly lean.

His body fat sits in the 10 to 13 percent range. His abs are visible. His chest and shoulders are clearly developed. He does not look like someone who lives inside a gym for its own sake. He looks like someone who has always used his body for real purposes, and the training has simply refined that edge.

His frame is naturally mesomorphic. Broad shoulders, a wide chest, thick arms, and a lean, tapering waist. He carries that size without looking bloated or soft. The V-taper silhouette is what makes him read as dominant on screen. A big man who is lean enough that every muscle group comes through clearly.

For context, he is taller and heavier than most of the actors who tend to dominate the physique conversation in Hollywood. He is genuinely large. The combination of that frame with real conditioning is what made his appearance in The Housemaid hit the way it did.

KEY CHARACTERISTICS OF BRANDON SKLENAR'S PHYSIQUE

Wide, capped shoulders

The first thing anyone notices. Sklenar's shoulders are naturally broad, and years of training have added cap and separation to the delts. That wide shoulder line is what gives a physique real presence on screen and in a room.

Thick, dense arms

Arms that look used, not just trained. There is real density in the biceps and triceps. His background in construction and combat sports gave him a functional base that most lifters spend years chasing in the gym.

Powerful chest and back

His chest has width and depth. His back is wide enough to create the V-taper even from the front. These are the two muscle groups that separate a physique that reads as genuinely impressive from one that just looks like a standard gym body.

Lean, tapering waist

At 200 to 220lbs on a 6'2" frame, he keeps his midsection tight. The contrast between his upper body and his waist is what makes the entire package work. Without the lean waist, that size would read as bulk. With it, it reads as elite.

Natural athleticism from real-world conditioning

Sklenar has said directly that he grew up fighting and doing construction. That is a different foundation from someone who first picked up a weight at 25. His body has been conditioned over a long time, and it shows in how he moves as much as in how he looks.

THE BRANDON SKLENAR WORKOUT ROUTINE FOR THE HOUSEMAID

Brandon Sklenar trains five to six days per week alongside his confirmed personal trainer Wesley Wilson. The approach centres on heavy compound lifting. The kind of training that builds real size and real density, not just a temporary pump from a machine circuit.

Sessions start with the big movements. Incline pressing for chest and shoulder thickness. Heavy rowing for back width and mid-back density. Pull-ups for that V-taper. Isolation work for arms and delts to finish each session. On leg days, hack squats and Nordic curls build the lower body foundation that holds everything up.

Alongside the strength work, Sklenar incorporates sprint intervals one to two times per week. This is what keeps his body fat in check without stripping muscle off the frame. Short, maximum-effort bursts that burn through excess fat and keep his cardiovascular system sharp without interfering with recovery.

Functional movement and stunt training rounds out the schedule. His combat sports background means he is already comfortable with movement patterns most actors have to learn from zero.

The programme ETERNO uses to build this kind of physique is built around the same principles: heavy compound work, intelligent progression, and conditioning that keeps you lean without costing you size. The full framework is in the Beach Body Blueprint.

ETERNO'S THE HOUSEMAID WORKOUT SCHEDULE

WORKOUT A (MONDAY)

• Incline DB Press: 2 sets x 6-8, 8-10 reps
• Flat Machine Press: 1 set x 8-12 reps
• Chest Supported Machine Row: 2 sets x 6-8, 8-10 reps
• Overhead Rope Extensions: 2 sets x 8-10, 10-12 reps
• Single-Arm DB Preacher Curl: 2 sets x 6-8, 8-10 reps
  
• Lateral Raise Machine: 2 sets x 10-12, 12-15 reps

WORKOUT B (WEDNESDAY)

• Hack Squat: 2 sets x 6-8, 8-10 reps
• Nordic Curl: 2 sets x AMRAP
• Sissy Squats: 2 sets x 8-12 reps
• Standing Calf Raise: 2 sets x 8-10, 10-12 reps
• Neck Curls: 3 sets x 15-20 reps

WORKOUT C (FRIDAY)

• Weighted Pull-Ups: 2 sets x 6, 8 reps
• Seated Smith Machine Shoulder Press: 2 sets x 6-8, 8-10 reps
• Lat Prayers: 1 set x 8-12 reps
• Triceps Cable Crossover Extensions: 2 sets x 8-10, 10-12 reps
• Rope Hammer Curl: 2 sets x 6-8, 8-10 reps
• Reverse Machine Fly: 2 sets x 10-12, 12-15 reps

WORKOUT D (SUNDAY)

• BB Back Extension: 2 sets x 8-10 reps
• Leg Extension: 2 sets x 8-10, 10-12 reps
• Seated Leg Curl: 2 sets x 8-10, 10-12 reps
• DY Dumbbell Shrug: 2 sets x 8-10, 10-12 reps
• Standing Calf Raise: 2 sets x 8-10, 10-12 reps
• Neck Curls: 3 sets x 15-20 reps

NEXT: The Michael B Jordan Workout for His Lean, Powerful Body in 'Sinners'

THE HOUSEMAID WORKOUT NOTES

This is a four-day split designed to build genuine size and muscle mass while keeping body fat under control.

Monday hits chest, back, and arms with pressing and pulling movements as the focus. Wednesday focuses entirely on legs with neck work for structural balance. Friday returns to upper body from a different angle, leading with weighted pull-ups and shoulder pressing. Sunday rounds out the week with a second leg session targeting the posterior chain, traps, and calves.

Rep ranges run between six and twenty depending on the exercise. The compound movements run heavy with two working sets and progressive rep targets. Accessory work runs in the eight to twelve range. Isolation exercises go higher at twelve to twenty. That mix is how you build both density and visible conditioning.

Progressive overload drives everything. When you hit the top of your rep range across your working sets, add weight next session. Consistency with the movements over months is what produces the size.

Nordic curls are one of the most effective exercises for hamstring strength and injury resilience. Neck curls build the trap and neck thickness that separates a physique that looks complete from one that looks unfinished at the top. Do not skip them.

THE BRANDON SKLENAR DIET

Brandon Sklenar eats a whole-food, high-protein diet built around performance and recovery. His girlfriend Courtney Salviolo is a professional personal trainer and wellness coach, which naturally shapes the way he approaches food and lifestyle.

His protein sources are steak, salmon, chicken, and eggs. Real food across three to four meals a day. He uses a whey protein shake post-workout for fast absorption, but the foundation of the diet is whole-food protein sources eaten consistently throughout the day.

Carbohydrates come from whole grains, fruits, and seasonal vegetables, timed around training sessions. He is not low-carb. At his size, training five to six days a week, his body needs the fuel. He eats enough carbs to perform and recover, and keeps the choices clean rather than processed.

Fats come from avocados, nuts, and olive oil. Built into the diet through consistent food choices rather than obsessive tracking.

His estimated intake during maintenance phases runs between 3,500 and 4,000 calories per day, with protein at 200 to 220 grams daily. That sits at approximately one gram per pound of bodyweight, the standard target for maintaining and building muscle at his size.

The principle is straightforward. Eat enough protein to support the muscle. Eat enough carbohydrates to fuel the training. Keep the food quality high. Stay consistent.

If you want the full nutrition framework built around the same approach, the Beach Body Blueprint includes the complete diet structure alongside the training plan.