Bradley Cooper Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: January 4, 2024
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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.

As a certified personal trainer, here is what my research into the Bradley Cooper workout routine has revealed.

Bradley Cooper Stats

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

 

“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

Bradley Cooper workout routine, designed by celebrity trainer Jason Walsh, includes exercises such as cable chest flys and decline cable chest flys to target his chest muscles. Cooper also incorporates light full-body workouts and ensures adequate rest to support his training.

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. According to one of the articles from the ACE Fitness website, 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].

I love compound exercises since they allow me to target multiple muscle groups simultaneously in a single movement for better functional strength and muscle hypertrophy gains.

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.

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. According to one of the articles from the National Center for Biotechnology Information website, this will help with muscle protein synthesis, which speeds up the recovery process [4].

Pre-Workout

According to one of the articles from the WebMD website, 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.

Related Articles:

FAQs

What Psychological Strategies Are Used in Intense Training Regimens Like Bradley Cooper's?

Psychological strategies in intense training regimens like Bradley Cooper's include setting clear goals, maintaining a positive mindset, and visualizing success, which are essential for motivation and focus during demanding workouts.

How Important Is Functional Training in Bradley Cooper's Workout Routine?

Functional training is highly important in Bradley Cooper's workout routine, incorporating exercises that replicate everyday movements or specific skills for diverse movie roles, enhancing performance, and preparing the body for various physical demands.

What Are Effective Recovery Techniques After Intense Workouts?

Effective recovery techniques after intense workouts involve stretching for improved flexibility, foam rolling for muscle tightness release, and proper nutrition for muscle repair, which are crucial for injury prevention and muscle growth.

How Are Workouts Customized for Different Movie Roles?

Workouts are customized for different movie roles based on each character's specific physical demands, with routines varying to focus on the required physique and skills, as seen in Bradley Cooper's diverse roles.

What Strategies Are Recommended for Long-Term Health and Fitness Maintenance Post Movie Roles?

For long-term health and fitness maintenance post-movie roles, a balanced approach is recommended, involving a mix of strength training, cardio, flexibility exercises, and a balanced diet to sustain overall health and fitness.


References:

  1. https://www.bodybuilding.com/fun/gain_mass_no_fat.htm
  2. https://www.acefitness.org/resources/pros/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
  5. https://www.webmd.com/fitness-exercise/health-benefits-pre-workout-supplements
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