Bradley Martyn Workout Routine & Diet Plan

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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If you have been looking at social media fitness influencers, I doubt you have not come across one of Bradley Martyn's viral crazy stunts with weights.

In one video, he tried flipping over a car like a real-life Superman.

Many of my clients have been asking for Bradley Martyn's workout routine and diet plan to maintain his bulky body and muscle strength. So I've gathered information from his social media accounts and interviews.

Here's what I've found.

His Stats

bradley martyn wearing a blue muscle top working out inside a gym
  • Age: 34 years old
  • Height: 6ft 3in
  • Weight: 245lbs
  • Body Fat %: 9.7%
  • Muscle Index: 10.8
  • Shoulder: 23in
  • Waist: 13in

As you can see, Bradley Martyn is someone who would likely get people’s attention because he’s a tall, muscular man.

Bradley revealed in one interview that he started training at the gym when he was 15 years old.

He rose to fame with his ridiculous viral stunts on his social media platforms. He also runs a popular video channel where he inspires millions to get "awesome and lean."

Bradley Martyn is a fitness competitor who used to compete in Men's Physique, and here are some of his accomplishments:

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

4 Workout Principles

shirtless man showing his back while flexing his biceps

I’ve looked into Bradley Martyn’s interviews and here are the things I’ve found out about his workout principles:

1. Bodybuilding And Isolation Exercises

This means he focuses on building specific muscle groups in the body. However, he also incorporates different exercises to target his entire physique.

2. Everyday is Arm Day

He does arm workout exercises to build bigger and stronger arm muscles. He listens to his body but he often workouts 5–6 days a week.

Emulating Bradley Martyn's regimen, I focus heavily on arm workouts for strength and size. His approach of listening to the body resonated with me, leading me to a balanced routine of 5–6 days a week, ensuring adequate recovery and growth.

3. Personalized-Approach Training Program

Bradley Martyn’s training program does not focus on a piece of paper. Instead, Martyn believes everyone has different body types and needs different exercise patterns and rep ranges.

In my training, I've adopted Bradley Martyn’s philosophy that a one-size-fits-all approach doesn't work. Personalizing my workout plan to suit my body type and goals, just as Martyn advocates, has been crucial in my fitness progress and in overcoming plateaus.

4. Mental and Motivational Aspects

Martyn often emphasizes the importance of a positive mindset. He believes that mental strength is just as crucial as physical strength in achieving fitness goals.

His approach involves setting realistic goals and maintaining a positive outlook, even in the face of setbacks. This mindset helps in cultivating perseverance, a key ingredient in the recipe for long-term fitness success.

He also said that he had “no life outside of the gym” as he would say thus it motivated him to spend hours and hours in the gym and get better in weightlifting.

I didn't build muscle or "get huge" for any reason other than I love lifting weights, and I wanted to be better at it.

- Bradley Martyn, Personal Trainer, & Bodybuilding Coach

You May Also Like: Bradley Martyn Workout Routine PDF

Bradley Martyn Workout Routine

Here is what Bradley Martyn’s workout exercises schedule looks like:

Monday ‒ Chest Workout

man using a barbell laying down on a bench
  • 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 to 15 reps)
  • Weighted push-ups (4 sets of 12 to 15 reps)

Tuesday ‒ Back Workout

shirtless man in a wide grip lat pulldown position
  • Wide-grip lat pulldown (4 sets of 10 to 12 reps)
  • Dumbbell row (4 sets of 10 to 12 reps)
  • Bent-over barbell row (4 sets of 15 to 20 reps)

Wednesday ‒ Shoulder Workout

man in gym clothes raising dumbbells on both hands
  • Seated dumbbell press (5 sets of 10 to 15 reps)
  • Straight bar front raise (5 sets of 10 to 15 reps)
  • Dumbbell lateral raise (5 sets of 20 to 25 reps)
  • Cable pull (5 sets of 15 to 20 reps)

Thursday ‒ Leg Workout

two men doing lunges while holding a dumbbell
  • Barbell squats (5 sets of 8 to 10 reps)
  • Front rack lunge (5 sets of 10 to 12 reps)
  • Leg extension (5 sets of 12 to 15 reps)
  • Dumbbell lunge (5 sets of 12 to 15 reps)

Friday ‒ Arms Workout

shirtless man using a heavy barbell inside a gym
  • Close-grip barbell bench press (4 sets of 8 to 10 reps)
  • Biceps curls with bands (4 sets to failure)
  • Seated cable curls (4 sets of 10 to 12 reps)
  • Seated overhead triceps extension (5 sets of 8-12 reps)
  • Standing barbell curls (5 sets of 5 to 10 reps)

Diet and Supplements

close up image of steamed vegetables and fresh salmon

Martyn believes you don't have to overcomplicate your diet, so he likes to make his diet clean and simple.

Echoing Bradley Martyn's philosophy, I've also learned that a diet doesn't have to be overcomplicated to be effective. Keeping it clean and simple has been a game-changer in my nutritional approach.

This method has not only streamlined my meal prep but also ensured that I'm fueling my body with what it needs.

Martin also believes that there is no specific food to build muscles if not eaten in the right quantity.

1. Vegetables

Bradley Martyn says he is neither a vegetarian nor a vegan, but he implements many vegetarian meals into his diet for his health. He prefers organically grown food, so he invested in pre-made meals from Trifecta Nutrition.

When he prepares his meal, he sticks to a particular vegetable and then switches to another every week to keep things fresh.

2. Protein

Bradley Martyn keeps carb consumption low, but his protein and fat intake is high.

He makes shakes and combines them with whey protein, almond milk, mixed berries, raw vegetables, and bananas to power up his day.

Just like with his choice of vegetables, he varies his protein sources every week.

Bradley Martyn's primary sources are salmon, quinoa, bell pepper, Greek yogurt, and almond butter.

Here is a sample of Bradley Martyn's meal plan:

  • Meal 1 (Breakfast) - Salmon, Eggs, and Whole Wheat Toast
  • Meal 2 (Lunch) - Bison Burger and Flat Steak
  • Meal 3 (Dinner) - Fish, Quinoa, and Green Salad


protein shake in a glass with a powder scooper beside

Martyn is a big believer in peri-workout nutrition, so he has supplements for pre and intra-workout.

1. Whey Protein Powder ‒ According to a study published in the National Library of Medicine, It provides tons of benefits for the body because it contains all nine essential amino acids. It helps you build muscle and strength, lose weight, reduce your appetite, and boost your metabolism [1].

2. Almond Milk ‒ According to another study in the National Library of Medicine, it's rich in muscle-building protein and magnesium, which helps relax and relieve stiff muscles [2].

3. Origins Pre-Workout ‒ It is one of the pre-workout Origin supplement products from Bradley Martyn's company, RAWGEAR. The manufacturer claims to promote muscle gain, prevent muscle damage, and promote recovery.

4. Origins Amino Acid Complex ‒ This drink claims to increase muscle synthesis & prevent muscle breakdown while your body burns stored fat.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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