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Bradley Cooper Workout Routine, Diet Plan & Supplements

Connor Sellers
Published by Connor Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: March 10, 2022

Whether you're a fan of Bradley Cooper in American Sniper, The Hangover, or The A-Team, one thing is clear, and that's the fact that he has always paid a lot of attention to his appearance and fitness levels.

He's been voted Sexiest Man Alive, and a lot of that achievement is down to having built up some quite impressive muscle mass over the years.

While his level of bulking has changed a lot between movies, we were most interested to find out what he did for American Sniper.

Here's what our research into the Bradley Cooper workout routine has revealed.

Quick Summary

  • Bradley achieved his biggest muscles by working with celebrity trainer Jason Walsh who put together an incredibly tough workout plan.
  • To follow the Bradley Cooper workout, you'll have to dedicate at least five days a week to intense gym sessions.
  • Most of his workouts involved compound exercises where he aimed to activate multiple muscle groups at the same time.

Bradley Cooper Stats

  • Born: January 5, 1975
  • Height: 6'1"
  • Weight: 183 lbs

While Bradley has always had an athletic and slim appearance, he bulked up the most for his role as Navy Seal Chris Kyle in American Sniper.

And he did this with personal trainer Jason Walsh, who put him through some tough workout routines.

“This is what I believe to be true. You have to do everything you can. You have to work your hardest. And if you do, if you stay positive, then you have a shot at a silver lining.” - Bradley Cooper.

Bradley Cooper's Workout Routine

shirtless man flexing his back muscles with his arms up

These are highly intense workouts that combine weight training and a few body weight exercises in a varied workout regime.

He also makes sure he stays on top of his BMI with a regular complete fat-burning routine.

Let's take a closer look at Bradley Cooper's workout routine.

Monday: Biceps And Shoulders

man in a ez preacher curls position

One thing that stood out when Bradley Cooper shot American Sniper is that his character Chris Kyle had big arms and shoulders.

  • EZ bar preacher curls (3 sets of 10 to 12 reps)
  • Hammer Curls (3 sets of 10 to 12 reps)
  • Weighted chin-ups (3 sets to failure)
  • Standing Lat Pulldowns (3 sets of 10 to 12 reps)
  • Barbell shrugs (3 sets of 10 to 12 reps)
  • Lateral raises (3 sets of 10 to 12 reps)

Tuesday: Chest And Triceps

man using a barbell in a bench

Following on from Monday's arm and shoulder workouts, today it's time to bulk up your chest and triceps.

  • Cable chest flys (3 sets of 10 to 12 reps)
  • Military press (3 sets of 10 to 12 reps)
  • Muscle-ups (3 sets to failure)
  • Weighted dips (3 sets of 10 to 12 reps)
  • Triceps rope pull-downs (3 sets of 10 to 12 reps)
  • Incline bench press (3 sets of 10 to 12 reps)
  • Decline bench press (3 sets of 10 to 12 reps

Wednesday: Lower Body

man doing leg exercises

Bradley Cooper also had to work hard on his legs to avoid that lollipop effect where you have huge arms and chest with skinny legs.

  • Bulgarian split squats (3 sets of 10 to 12 reps)
  • Leg press (3 sets of 10 to 12 reps)
  • Leg curls (3 sets of 10 to 12 reps)
  • Calf raises (3 sets of 25 reps)
  • Leg extensions (3 sets of 10 to 12 reps)
  • Glute bridge (3 sets of 10 to 12 reps)

Thursday: Light Full Body Cardio

Because of the intense bulking routine, his diet would end up adding quite a bit of excess fat [1].

This is perfectly normal, and to stay on top of this, Bradley Cooper would have some intense cardio days where he got into fat-burning mode.

Aim for a mix of treadmill, elliptical, and a rowing machine to work all parts of your body.

Friday: Back And Core

man using a cable row

This is another tough workout before heading into the weekend.

  • Weighted pull-ups (3 sets of 10 to 12 reps)
  • Romanian deadlifts (3 sets of 10 to 12 reps)
  • Reverse cable flys (3 sets of 10 to 12 reps)
  • Seated cable rows (3 sets of 10 to 12 reps)
  • Leg raises (3 sets to failure)
  • V-ups (3 sets to failure)
  • Bicycle Kicks (3 sets to failure)

Saturday/Sunday: Recovery Days

You'll feel like staying on the couch all day, but I suggest going for a couple of walks each day.

This would be a very light full-body loosening routine to keep your muscle moving and avoid stiffening up too much.

Bradley Cooper's Workout Principles

The Bradley Cooper workout predominantly focuses on compound exercises, which involve multiple joints and muscle groups. These types of workouts add strain to more muscles at the same time, which has the added benefit of burning off more calories and excess fat [2].

One interesting thing I found out is that he wears his late father's wedding ring as a reminder of how much he was part of his life [3]. But as he gained muscle mass for different roles, his hands got bigger as well, and the ring became too tight.

It shows how dedicated he was to strength training and the effect it had on literally every body part.

Bradley Cooper's Diet

This is obviously not a standard workout routine, and at his peak bulking phase, Bradley was constantly eating to keep up with the energy demands.

  • Breakfast: A large bowl of oatmeal with seeds and nuts; a mixed fruit salad with berries
  • Snack: Energy bars; a protein shake
  • Lunch: 2 chicken breasts; a large portion of green vegetables
  • Snack: Protein shake; a cup of unsalted nuts
  • Dinner: 8-ounce steak and 6 ounces fresh fish filet; a mixed leafy green salad

Bradley Cooper's Supplements

stack of pill and a scoop of powder

In order to stick with Bradley Cooper's workout routine, you'll also need to add a few supplements to your training days.

Whey Protein

Whey protein shakes are favored by athletes for workout recovery times because of the amino acid profile. This will help with muscle protein synthesis, which speeds up the recovery process [4].

Pre-Workout

Another thing you would need to consider when training five days a week is a boost in strength and endurance through a pre-workout supplement [5]. Even a small increase in each session can add up over the weeks and months.

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Are You Going To Try Bradley Cooper's Workout Routine?

The great thing about Bradley Cooper's workout routine is that you don't need the support of a Hollywood fitness coach and personal chef like a top American actor would have.

Yes, those might make the planning a bit easier, but they don't make the work less straining.

And even if your goal isn't bagging movie roles, you'll be surprised how much of a difference the extra pounds of muscle will make on your appearance and self-confidence.


References:

  1. https://www.bodybuilding.com/fun/gain_mass_no_fat.htm
  2. https://www.acefitness.org/education-and-resources/professional/expert-articles/5811/5-benefits-of-compound-exercises/
  3. https://2paragraphs.com/2015/12/bradley-cooper-wears-wedding-ring/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5667622

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