Brad Castleberry is one of the more recognizable names in bodybuilding. His physique and training intensity have drawn a huge following in fitness circles.
He found his passion for weightlifting young, with his mother getting him a gym membership early on. After his junior college football career ended, Castleberry turned his attention to bodybuilding and built the physique he's known for today.
In this article, I'll break down the workout and diet principles that put Castleberry at the top of the fitness world. As a fitness instructor, my goal is to give you a clear look at his training and nutrition, from his strength work to his meal structure.
Quick Summary
- Brad Castleberry's workout routine prioritizes compound movements, heavy weights, and high training intensity to build strength and muscle mass.
- His diet plan revolves around maintaining a macronutrient-balanced eating plan, with six meals a day and an allowance for a weekly cheat meal.
- While the specific supplements Brad Castleberry takes are not mentioned, he understands the importance of clean supplements to support his fitness goals.
His Stats
- Age: 34 years
- Height: 5’10’’
- Weight: 250 lbs
- Waist: 30’’
- Chest: 52’’
Brad Castleberry Workout Routine
Brad Castleberry's workout routine is designed to prioritize strength and muscle mass through compound movements.
Monday
- Barbell back squat: Perform 3 sets of 7-9 reps. The back squat is a fundamental exercise for lower body strength and development.
- Wide-grip bench press: Perform 3 sets of 7-9 reps. This exercise targets the chest, shoulders, and triceps.
- Wide-grip pull-down: Perform 3 sets of 8-10 reps. Focusing on the back muscles, this exercise helps develop a broad and defined back.
Tuesday
Active rest: While taking a rest, he likes to ride the exercise bike, play sports, and hike.
Wednesday
- Barbell back squat: Perform 3 sets of 5 reps. Starting with squats again emphasizes their importance in Castleberry's routine.
- Deadlifts: Perform 3 sets of 5 reps. Deadlifts target multiple muscle groups, including the legs, back, and core.
- Wide-grip bench press: Perform 3 sets of 5 reps. This exercise strengthens the upper body, similar to Monday's routine.
- Overhead barbell press: Perform 3 sets of 5 reps. This movement targets the shoulders and upper body strength.
Thursday
Active rest: On these days, Brad Castleberry likes to play sports, ride the exercise bike, hike, and jog.
Friday
- Barbell squats: Perform 3 sets of 5 reps. Squats are once again incorporated to continue building lower body strength.
- Wide-grip bench press: Perform 3 sets of 5 reps. The focus on bench press helps maintain upper body development.
- Dumbbell rows: Perform 3 sets of 6 reps. This exercise targets the back and promotes muscle balance.
- Leg curls: Perform 3 sets of 12 reps. Leg curls isolate the hamstrings for strength and development.
Saturday
Active rest: On these days, Brad Castleberry prefers to play sports, ride the exercise bike, hike, and jog.
Sunday
- Close-grip bench press: Perform 3 sets of 8 reps. This variation of the bench press targets the triceps.
- Deadlifts: Perform 3 sets of 3-5 reps. Deadlifts are included again for their overall strength benefits.
- TRX rows: Perform 3 sets of 8-12 reps. TRX rows engage the back muscles for further development.
"Don't be afraid to challenge yourself and push beyond your limits. That's where growth happens."
- Brad Castleberry, Pro Bodybuilder, Powerlifter, & Ex-Football Player
Workout Principles
Brad Castleberry follows several workout principles that have driven his success in building strength and muscle mass.
Compound Movements
Castleberry prioritizes compound movements that engage multiple muscle groups at once. Exercises like squats, deadlifts, bench presses and rows form the foundation of his training. Compound work allows for greater muscle recruitment and builds functional strength.
Heavy Weight and Low Reps
Castleberry focuses on heavy weight training with low rep ranges. This approach stimulates muscle growth and drives strength gains. By pushing heavy loads, Castleberry continually seeks progression in his lifts.
Intense Training Intensity
His workouts run at high intensity. He goes all-out in each set until reaching muscular fatigue, which helps promote hypertrophy.
Longer Rest Periods
Castleberry takes longer rest periods between sets, typically 3 to 5 minutes. This gives him enough recovery to maintain high performance throughout the session.
Wide-Grip Techniques
Castleberry often uses a wide-grip technique on bench presses and pull-downs. The wider grip engages the muscles differently, with a particular focus on developing broad lats and a well-defined back.
Accessory Equipment
Castleberry uses accessory equipment like weightlifting belts, lifting straps and wrist wraps. These tools add support and help him lift heavier while managing injury risk. He uses them strategically to get the most out of his sessions.
Brad Castleberry Diet Plan
Castleberry's physique reflects his commitment to diet. He sticks to a carefully balanced macronutrient-based eating plan, making sure he fuels his body with the right nutrients.
He also lets himself enjoy a cheat meal once a week. Castleberry eats six meals a day to keep his metabolism running consistently.
Here's an overview of his diet program:
Meal 1
- Whole meal toast – 2 rounds
- Poached eggs – 5
- Medium bananas – 2
- Peanut butter
- Whey protein isolate – 2 scoops
Meal 2
- Potatoes – 10 ounces
- Tuna – 6 ounces
Meal 3
- Steak – 6 ounces
- Brown rice – 1 cup
- Almonds – handful
Meal 4
- Oatmeal – 1 cup
- Grilled chicken – 6 ounces
- Brussel sprouts
Meal 5
- Tuna – 1 can
- Boiled potato
- Green salad
Meal 6
- Whey protein isolate - protein shake
Diet Principles
Castleberry's diet comes down to three things: balanced macronutrient intake, six meals a day and one weekly cheat meal.
These principles drive his results. Strategic macro ratios, consistent meal timing and planned indulgences all contribute to a sustainable, practical approach to nutrition.
The same framework can be adjusted to fit different goals. The balance between consistency and flexibility is what makes it work over time.
By getting his macronutrient ratios right, Castleberry fuels his workouts, supports muscle growth and stays in solid physical condition.
What Supplements Does He Take?
Castleberry takes clean supplements to support his training. He went further by launching Castleberry Nutrition, a line designed for serious fitness athletes.
With a clear-eyed view of the gaps in the fitness supplement market, he built a range that covers what people actually need.
He takes the following:
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FAQs
Does Brad Castleberry Take Steroids?
There is no definitive evidence or public confirmation regarding whether Brad Castleberry takes steroids.
Does Brad Castleberry Lift Fake Weights?
There have been accusations and controversies about Brad Castleberry lifting fake weights. One of them has been surrounding the authenticity of his weightlifting performances, but the veracity of these allegations has not been conclusively proven.
Can You Exercise Like Brad Castleberry?
Matching Brad Castleberry's exact fitness level is a tall order, but pulling the right elements from his training and diet can make a real difference for anyone working toward a better physique and improved performance.
Castleberry uses supplements to support his training and speed up recovery. Whey protein is a standout choice, and it's easy to see why he uses it post-workout: it gives the body the fuel it needs to support muscle growth and repair after heavy sessions.
From my own experience, borrowing from Castleberry's training and diet principles, alongside whey protein supplementation, has had a meaningful impact on my strength, physique and overall health.
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