Inside Penn Badgley's Killer Morning Routine for 'You'
Portraying the enigmatic and obsessive Joe Goldberg in Netflix's hit series You requires more than just acting chops, it demands a deep psychological dive and a disciplined physical regimen. Penn Badgley, known for his portrayal of the charming yet dangerous character, has shared insights into how he prepares for such a complex role.
Morning Mindset: Embodying Joe Goldberg
Playing a character as psychologically intense and morally complex as Joe Goldberg in Netflix’s You isn’t something Penn Badgley takes lightly—and it all starts in the morning.
Badgley, a practicing member of the Baháʼí Faith, begins his day with a spiritual foundation. He recites the Long Obligatory Prayer, a central part of his routine. "There's this particular prayer within the Baháʼí Writings," he told USA Today, "called the long obligatory prayer. It takes about 15 minutes to say. I have it memorized, and I've had it memorized for years, because I love it." On tight days, he can recite it in seven minutes and add two minutes of meditation, creating a rapid-fire nine-minute reset. But when time allows, he takes it slow: "If I can do that on any given day, any morning, it just makes such a difference, because it orients me to remember a bit more clearly the purpose and nature of life – or at least a fulfilling life, an enriching one."
This quiet, meditative start allows him to ground himself before embodying Joe’s sinister persona setting a clear emotional and psychological boundary between actor and character.
Physical Preparation: Staying Fit for the Role
While Joe Goldberg isn’t defined by brute strength, Penn Badgley still prioritizes fitness to stay energized and present for the role—especially during the show’s long, emotionally charged days on set. His approach to working out is stripped-down and focused. “I’ve started doing all body-weight calisthenics, like only pullups, only pushups, only body-weight squats,” he told USA Today. “And I love it. I don’t even do that many. Just do one set to failure every day of each one.”
His workout philosophy is about efficiency, not vanity—training for stamina, not aesthetics. “You want to be fueled, but empty. That’s the ideal state for a scene,” he explained. The real challenge, he says, is maintaining that delicate balance “for 12 hours a day.”
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Diet and Nutrition: Fueling the Performance
Badgley’s performance demands also influence his diet. By the end of each season, he usually shifts toward a mostly vegetarian diet, optimizing for clarity, lightness, and endurance. It’s not about extremes, but consistency—fueling his body just enough to support the psychological weight he carries as Joe.
Balancing Act: Maintaining Personal Well-being
Despite the dark nature of his character, Badgley prioritizes his personal well-being. He engages in activities outside of acting, such as music and spending time with family, to decompress and maintain a healthy work-life balance. These practices are crucial in preventing the psychological toll that can come with portraying such a complex character.
Conclusion
Badgely has commented on the mental preparation it take to play a role like this, to bring depth to his characters and represent the misconception and masculinity of a man like Joe Goldberg. He started this role when he was 30, now as the fifth and final season is released he will be 39, meaning this has been his defining role in his 30's. Penn Badgley did the impossible, breaking away from his previous role in Gossip Girl, branching out and now being known for something new and a completely different character too.
