Workout Plan for Men: Bradley Cooper

Workout Plan for Men: Bradley Cooper

From his roles in movies like Limitless and The A-Team, to his recent Oscar contender Silver Linings Playbook, Bradley Cooper has been hitting Hollywood like a storm. And you’ve got to admit, this guy’s in pretty great shape.

So how does he do it? Bradley Cooper has been quoted as following 5 main fitness principles. Before I get to a killer workout program that incorporates his approach, I thought I’d outline his strategies here:

1. Superset Whenever Possible – Bradley is a big fan of supersetting in his workout routine. But rather than supersetting opposite muscle groups, he takes a slightly different approach. Bradley’s strategy is to alternate between sets that target the same muscle group in different ways (for example, supersetting dumbbell chest press and dumbbell chest flye). He does this to failure, with little rest between sets.

TIP: Check out my Muscle Confusion Workout Routines here for more workout techniques.

2. Adopt a No-Cheating Diet – Although a lot of weightlifters allow themselves a cheat day or two every week, Bradley recommends going for at least 6 weeks without cheating, in order to allow your body to completely detox and respond better to your workout efforts.

3. Choose the Right Protein – Bradley Cooper’s workout diet also consists of protein shakes, but he’s all about choosing the right protein supplement. He tries to avoid artificial sweeteners and preservatives, and has had the best results with a whey protein isolate.

TIP: Check out my Best Protein Supplements here to find one that’s right for you.

4. Stay Focused – Like any successful weightlifter, Bradley has figured out his own way to stay focused and motivated. He says motivation is key, and one of his best strategies for keeping his head in the game is to keep a picture of the body he wants on his fridge. It’s a good reminder!

5. Drink Your Water – This Hollywood actor also calls for lots of water. Staying hydrated is key to overall fitness success, says Bradley. He recommends drinking at least 4 or 5 liters a day on a heavy workout program.

TIP: To ensure adequate hydration, check out these Top Hydrating Foods as well.

Now onto the workout plan…

Bradley Cooper Workout Plan for Men

Okay, so I’ve come up with an intense workout plan for men that incorporates some of these principles – and it’s designed to get you in killer shape like Bradley Cooper!

This workout plan is going to get you to the gym at least 4 days a week. This schedule will ensure adequate recovery on your days off, and allow your muscles to come back stronger!

For all exercises, you’re going to perform 8-10 reps per set, in order to keep you burning some fat while you pack on the muscle.

Day 1: Back & Biceps

• Cardio Warm-Up: 15 minutes cardio of choice
• 3 SUPERSETS: Barbell Bicep Curl (view exercise) and Barbell Row (view exercise)
• 3 SUPERSETS: One-Arm Dumbbell Row (view exercise) and Seated Bicep Curl on Incline Bench (view exercise)
• 3 sets Lat Pulldown (view exercise)
• 3 sets Cable Lat Row (view exercise)
• 4 sets Single Arm Pulley Bicep Curl (view exercise)

Day 2: Chest & Triceps

• Cardio Warm-Up: 15 minutes cardio of choice
• 3 SUPERSETS: Dumbbell Chest Press (view exercise) and Dumbbell Chest Flyes (view exercise)
• 3 SUPERSETS: Incline Dumbbell Chest Press (view exercise) and Incline Dumbbell Flyes (view exercise)
• 4 sets Seated Tricep Dumbbell Extension (view exercise)
• 4 sets Tricep Rope Extension (view exercise)
• 3 sets Single Arm Pulley Chest Press (view exercise)

Day 3: Abs & Core

• Cardio Warm-Up: 15 minutes cardio of choice
• 3 SUPERSETS: Ab Crunch on Stability Ball (view exercise) and Oblique Crunch on Stability Ball (both sides) (view exercise)
• 3 SUPERSETS: Bosu Ball Knee Tucks (view exercise) and One-Legged Ab Crunch on Bosu Ball (view exercise)
• 4 sets Bicycle Crunch (view exercise)
• 3 sets 30-second Plank on Stability Ball (view exercise)
• 4 sets Back Extension (view exercise)

Day 4: Legs & Shoulders

• Cardio Warm-Up: 15 minutes cardio of choice
• 3 SUPERSETS: Front Dumbbell Squat (view exercise) and Lateral Lunge (view exercise)
• 3 SUPERSETS: Seated Leg Curl (view exercise) and Seated Leg Extension (view exercise)
• 4 sets Standing Calf Press (view exercise)
• 4 sets Seated Dumbbell Shoulder Press (view exercise)
• 4 sets Lateral Dumbbell Raise (view exercise)

That’s it! I guarantee that after one month on this workout plan, you’ll be noticing some killer results – and be closer to having a lean, muscular physique like Bradley Cooper. And don’t forget his tips for eating right and staying motivated!

Have any questions or feedback about this Bradley Cooper Workout Plan for Men? Please leave a comment below…