Bradley Martyn’s Workout Routine And Diet Plan

Bradley Martyn, the famous social media fitness guru, is an inspiration for numerous fitness enthusiasts around the world. He’s best known for his viral stunts like jumping out of a pool waist-deep or flipping a car over with his sheer strength. But, what is the workout routine and diet of Bradley Martyn? Find out here.

In this guide, we’re going to explore the training regimen, eating habits, and choice of supplements by Bradley Martyn. The bodybuilding sensation, YouTuber, and fitness entrepreneur often share highly beneficial tips for aspiring and seasoned lifters. If you want to build an aesthetic physique like him, continue reading.

Bradley Martyn: Height, Weight, and Story:

Bradley Martyn is a famous social media fitness guru who is best known for his viral stunts on social media. Standing at 6 feet 3 and weighing around 233 lbs, Martyn is a muscular beast. However, he didn’t have an easy way to the top. Born in May 1989, Martyn had a tough childhood after his father committed suicide due to suffering from clinical depression.

Due to the tragedy, Martyn started running and playing outside sports as he didn’t want to stay at home alone. When he was just 15, Martyn started working out at the gym and then he created his training program called “Bradley Martyn Fit (BMFit) next year. However, he didn’t rise to fame immediately.

In 2014, Bradley Martyn started his YouTube channel and started showing off strength with crazy stunts. He was seen doing squats standing on a segway scooter, benching a barbell with a girl holding onto either side, and jumping out of a swimming pool while being waist-deep inside.

Now, Bradley Martyn has become a brand in the fitness world. He has around 4 million followers on Instagram, 3.3 million followers on TikTok, and 3.3 million subscribers on YouTube. He is also a highly successful entrepreneur and businessman as he’s the owner of the Zoo Culture gym and Origin Supplements.

Key Stats and Achievements of Bradley Martyn:

Here are the key stats of social media fitness sensation Bradley Martyn:

Stat	Measurement
Height	6’3”
Weight	235-245 lbs
Age	33
Biceps	21 inches
Waist	34 inches
Chest	49 inches

Here are the key bodybuilding achievements of Bradley Martyn:

• 2011 NPC Southern California Championships (1st)
• 2011 NPC USA Championships (2nd)
• 2012 NPC USA Championships (10th)
• 2013 NPC USA Championships (8th)
• 2013 NPC Phil Heath Classic (1st)

Bradley Martyn Weekly Workout Routine:

Bradley Martyn likes to focus on the basics when it comes to working out. He uses a mix of isolation exercises and compound movements to boost muscle hypertrophy and strength. He goes to the gym five days a week and puts attention on a single region in a day. Martyn is an advocate of training with moderate weights.

He recommends choosing a weight that is around 75% of your 1RM (one-rep max) and increasing the volume by doing more reps. “I typically lean towards a weight that is 75-80% of my max and focus on the total amount of reps, not necessarily a rep range. Beat the books!” he says.

Occasionally, Martyn also uses powerlifting exercises to boost his strength. Hence, his training regimen is ideal for someone looking for both aesthetics and power. Here is the weekly workout routine of Bradley Martyn that anyone can follow:

Monday: Chest Day:

Marty performs the following exercise for his hulk-esque chest:

• Barbell bench press: 4 sets of 12 reps
• Incline dumbbell press: 4 sets of 12 reps
• Machine chest press: 4 sets of 12 reps
• Weighted dips: 4 sets of 12-15 reps
• Weighted push-ups: 4 sets of 12-15 reps

Tuesday: Back Day:

Marty uses the following exercises for his exceptionally sculpted back:

• Wide-grip lat pulldown: 4 sets of 10-12 reps
• Dumbbell row: 4 sets of 10-12 reps
• Bent-over barbell row: 4 sets of 15-20 reps
• Pull-ups: 4 sets of 12-15 reps

Wednesday: Shoulders Day:

Marty relies on the following exercises for his beautifully shaped shoulders:

• Seated dumbbell press: 5 sets of 10-15 reps
• Straight bar front raise: 5 sets of 10-15 reps
• Dumbbell lateral raise: 5 sets of 20-25 reps
• Cable pull: 5 sets of 15-20 reps
• Barbell shrug: 5 sets of 10-15 reps

Thursday: Legs Day:

Marty uses these exercises for his monstrous and powerful legs:

• Barbell squats: 5 sets of 8-10 reps
• Front rack lunge: 5 sets of 10-12 reps
• Leg extension: 5 sets of 12-15 reps
• Dumbbell lunge: 5 sets of 12-15 reps

Friday: Arms Day:

Marty prefers the following exercises for his admirable arms:

• Close-grip barbell bench press: 4 sets of 8-10 reps
• Biceps curls with bands: 4 sets to failure
• Seated cable curls: 4 sets of 10-12 reps x 4 sets
• Seated overhead triceps extension: 5 sets of 8-12 reps
• Standing barbell curls: 5 sets of 5-10 reps
• Triceps press: To failure

On Saturday and Sunday, Martyn takes complete rest. He recommends providing a sufficient amount of rest to your body for proper muscle recovery, preventing fatigue, and avoiding any potential injuries.

Bradley Martyn Diet & Intermittent Fasting:

Bradley Martyn is a big supporter of intermittent fasting and he always incorporates it into his diet plan when he’s preparing for competition. For context, Intermittent Fasting involves alternating cycles of eating and fasting and it’s a scientifically proven method to burn more calories, keep your gut healthy, and stay fit.

A basic intermittent fasting plan allows a 12-hour eating window followed by the next 12 hours of fasting. However, Martyn ups this a bit and sometimes fast for up to 16 hours a day. This helps him maintain the calorie deficit and work out on an empty stomach to burn fats instead of carbohydrates.

Alongside this, Martyn keeps his diet clean, nutritious, and full of proteins. He likes to eat a lot of vegetables, eggs, and other macro-rich food items. This helps him stay healthy at all times. However, he also doesn’t shy away from cheat meals where he gulps down foods that he loves the most.

Full Day of Eating of Bradley Martyn:

Here is an ideal full day of eating revealed by Bradley Martyn in his YouTube videos, podcasts, and interviews:

Meal-1: Breakfast

• Salmon
• Eggs
• Whole Wheat Toast
• Almond Milk

Meal-2: Lunch

• Bison Burger
• Flat Steak
• A bowl of fruits

Meal-3: Dinner

• Fish
• Quinoa
• Green Salad
• Nuts

Which Supplements Does Bradley Martyn Take?

Along with having a healthy diet and a disciplined workout routine, Bradley Martyn also uses essential supplements to maintain his fit and chiseled physique. Here are some supplements that the social media fitness guru takes and recommends to his followers:

• Whey Protein
• Creatine
• BCAA
• Pre-Workout
• Fat Burner

These are some of the supplements that Bradley Martyn takes regularly when he’s preparing to pose on the stage. However, when he’s not competing, he takes a break from some of these, just like intermittent fasting.

Final Take:

That’s all you need to know about the fitness sensation Bradley Martyn. He’s an inspiration for numerous folks around the world. His diet plan and workout routine are perfect for anyone looking to learn from the famous YouTuber. However, don’t follow whatever he says blindly, and do your own research.

One of his teachings is the use of intermittent fasting to lose weight which is a highly useful technique for individuals who are struggling with obesity. It also helps counter lifestyle issues like diabetes and hypertension. But, don’t go too harsh on yourself in the beginning and increase the level gradually.

Disclaimer: The diet plan and workout routine mentioned here are created using the knowledge shared by Bradley Martyn on public domains. We do not recommend our readers to follow these blindly as all bodies are built differently. You should know what works best for you and consult with your trainer before implementing any celeb-recommended exercise or food item into your lifestyle.

Frequently Asked Questions:

How many days does Bradley Martyn workout?:

Bradley Martyn works out five days a week where he focuses on one body part a day. His ideal workout week begins with training his chest on the first day and then working out his back on the second one. He then moves to the shoulders, legs, and arms in the next three days, respectively.

How much does Bradley Martyn weigh?:

Bradley Martyn weighs around 233 to 245 pounds (105-111 kg) when he’s preparing his body for any competition. However, during the off-season, he goes a bit lighter on his diet and regularly includes cheat meals in his diet. Consequently, he may weigh up to 260 pounds, which isn’t a lot for his stature of 6 feet 3.

Is Bradley Martyn a vegan or vegetarian?:

Bradley Martyn has repeatedly confirmed that he is neither a vegan nor a vegetarian. He frequently consumes chicken, fish, red meat, eggs, and dairy products. However, he includes a lot of vegetables and fruits in his diet which confuses a lot of Martyn’s followers believing that he’s a vegan or vegetarian.

Does Bradley Martyn own a gym?:

Yes, Bradley Martyn is the owner of the Zoo Culture Gym. It’s a fitness center franchise that offers high-quality services at great prices to its clients. The fitness facility is linked with over 20 experts and provides more than eight offerings at multiple locations.