Are you ready to get ripped like Bradley Martyn?
Welcome to our comprehensive guide on the Bradley Martyn workout routine, diet, and fitness journey.
In this guide, we’ll explore every aspect of Martyn’s unique fitness philosophy, from his rigorous 7-day workout program to his flexible dieting principles and supplement use.
You’ll even get an exclusive peek into his daily meal plan.
Plus, we’ll delve into his inspiring journey to becoming a fitness icon.
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Bradley Martyn’s Training Philosophy
The Bradley Martyn workout routine revolves around his training philosophy, which is a unique blend of traditional bodybuilding principles and a zest for life.
For Martyn, fitness is not just about lifting heavy weights and building muscles; it’s about enjoying the process and making the most out of life.
He believes in working out to enhance his lifestyle, not to limit it.
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His training regimen emphasizes a bodybuilding style that promotes strength and muscle growth, but unlike many athletes, he doesn’t let this dictate the way he lives.
He has consistently encouraged his followers to enjoy their lives outside the gym while maintaining dedication towards their fitness goals.
Martyn’s philosophy is centered on positive self-image, self-improvement, and a balanced approach to fitness and life.
He often encourages his fans to focus less on chasing an aesthetic goal and more on developing strength, functionality, and overall health.
He stresses the importance of setting realistic goals, enjoying workouts, and celebrating progress, no matter how small.
Overall, Bradley Martyn’s training philosophy is about more than just physical strength or aesthetics.
It’s a holistic approach that encourages balance, enjoyment, and a positive mindset as much as it does physical fitness.
It’s a philosophy that has resonated with millions, making him one of the most influential figures in the fitness industry today.
Detailed 7-Day Bradley Martyn Workout Program
Day 1: Chest and Back
Bradley targets his chest and back for a well-rounded upper body workout. He focuses on exercises that stimulate both muscle groups for an efficient training session.
- Bench Press: 4 sets, 8-12 reps
- Incline Dumbbell Press: 4 sets, 10-15 reps
- Dumbbell Pullover: 3 sets, 15 reps
- Bent Over Row: 4 sets, 8-12 reps
- T-Bar Row: 4 sets, 8-12 reps
Day 2: Legs
On day two, Bradley focuses on strengthening and toning his legs. He varies his exercises to hit all the different muscles in his legs.
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- Squats: 4 sets, 8-12 reps
- Stiff-Leg Deadlifts: 4 sets, 10-15 reps
- Leg Press: 4 sets, 10-15 reps
- Standing Calf Raises: 3 sets, 15 reps
Day 3: Shoulders and Arms
This day is focused on building muscular shoulders and arms. Bradley’s workouts target both the bicep and tricep muscles for well-rounded arm development.
- Standing Military Press: 4 sets, 8-12 reps
- Side Lateral Raise: 3 sets, 15 reps
- Front Dumbbell Raise: 3 sets, 15 reps
- Close-Grip Bench Press: 4 sets, 8-12 reps
- Bicep Curls: 4 sets, 8-12 reps
Day 4: Rest and Recovery
Rest is just as important as workout days to allow your body to recover and grow. Bradley advises using this day to relax, hydrate, and get plenty of sleep.
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Day 5: Full Body Workout
Day five involves a full body workout to engage all muscle groups. Bradley combines compound exercises for maximum muscle engagement.
- Deadlifts: 4 sets, 8-10 reps
- Barbell Rows: 4 sets, 8-10 reps
- Barbell Shrugs: 3 sets, 12 reps
- Barbell Curls: 3 sets, 12 reps
Day 6: Functional Training
On day six, Bradley focuses on functional exercises which involve training the body for the activities performed in daily life.
- Farmer’s Walk: 3 rounds, as far as possible
- Kettlebell Swings: 3 sets, 15 reps
- Sled Push: 3 rounds, as far as possible
Day 7: Rest and Recovery
The final day of the week is another rest day, allowing your body to recover and grow. Use this time to prepare for the week ahead and review your progress.
Key Exercises in Bradley Martyn’s Workout Routine
Bench Press
In Bradley Martyn’s workout program, the bench press is a key exercise. This move primarily targets the chest muscles, but it also works the shoulders and triceps, making it an excellent compound exercise. Bradley performs 4 sets of 8-12 reps during his chest and back routine.
Squats
Squats are a staple in Martyn’s leg day. This exercise primarily targets the quadriceps and the glutes but also involves the hamstrings, calves, and the lower back. Squats are excellent for overall lower body development and functional strength. Bradley Martyn typically does 4 sets of 8-12 reps.
Deadlifts
Deadlifts are included in Martyn’s full body workout. This major lift targets a large number of muscle groups, including the back, legs, and core, making it an integral part of his training regimen. He performs 4 sets with 8-10 reps.
Pull-ups
Pull-ups are another key exercise Martyn performs during his chest and back day. This exercise targets the latissimus dorsi (lats) along with biceps, and brachialis. It is also effective in engaging muscles of the lower and middle trapezius, rhomboids, and pectoralis muscles. Bradley generally aims for 3-4 sets with as many reps as possible.
Overhead Press
The overhead press is a key move in Bradley’s shoulder and arms routine. It primarily targets the shoulders but also works the triceps and engages the core for stability. He performs 4 sets of 8-12 reps. This exercise plays a crucial role in developing shoulder strength and stability, which are vital for other lifts and functional movements.
Bradley Martyn Lean Bulk and Get Shredded Programs
Bradley Martyn offers two premium fitness programs, namely the Lean Bulk Program and the Get Shredded Program, available for purchase as PDF downloads.
Lean Bulk Program
Bradley Martyn’s Lean Bulk Program is specifically designed for those seeking to gain muscle mass without adding unnecessary body fat.
This program is based on the principle of progressive overload, ensuring that you constantly challenge your body to grow and adapt.
It provides the comprehensive Bradley Martyn workout routine, incorporating both compound and isolation exercises to stimulate muscle growth efficiently.
Furthermore, it includes dietary guidance to complement the training routines, ensuring you get the right nutrient balance for muscle development.
Remember, the Lean Bulk Program is not just about packing on size—it’s about gaining lean muscle mass, which means carefully monitoring your diet as well as your workouts.
Get Shredded Program
On the other hand, Bradley’s Get Shredded Program is a cutting program aimed at reducing body fat to reveal lean, toned muscles.
This program incorporates high-intensity interval training (HIIT) and cardio routines to maximize fat burning while maintaining muscle mass.
It also includes a strict diet plan, focusing on a macronutrient ratio that promotes fat loss while preserving lean muscle.
This program is designed for individuals who have already built some muscle but want to reduce their body fat percentage to display a more defined physique.
Both programs are well-structured and user-friendly, including clear instructions, workout schedules, and nutrition advice.
They reflect Bradley Martyn’s holistic approach to fitness, emphasizing not only the physical aspects of training but also the importance of diet and mindset in achieving your fitness goals.
Whether you’re a beginner or an experienced gym-goer, these programs provide clear, step-by-step guidance to help you achieve your specific fitness goals.
Bradley Martyn’s Diet Principles
Bradley Martyn believes in the concept of flexible dieting, which is a balanced, non-restrictive approach to eating. He does not abide by any strict diet per se but emphasizes the importance of macronutrients – proteins, carbohydrates, and fats.
Concept of Flexible Dieting
Flexible dieting, also known as ‘If It Fits Your Macros’ (IIFYM), focuses on the total daily intake of macronutrients rather than specific foods. The idea is to meet your daily macronutrient goals with foods you enjoy, promoting a more sustainable and enjoyable approach to nutrition. Bradley Martyn champions this flexible approach; as long as he hits his daily protein, carbohydrate, and fat targets, he does not restrict himself from consuming specific food types.
Importance of Macronutrients
The focus of Bradley’s diet is to get a balanced intake of proteins, carbohydrates, and fats, which are necessary for recovery, energy, and overall health. Proteins play a crucial role in muscle recovery and growth, carbohydrates provide the energy required for intense workouts, and fats are essential for hormone function and optimal health. Bradley Martyn ensures these macronutrients are well-balanced in his meals, aligning with his workout needs and fitness goals.
Healthy Eating Habits
Bradley encourages healthy eating habits, which means consuming nutrient-rich foods most of the time, while allowing for occasional indulgences.
He advocates for regular meals throughout the day to keep energy levels stable and prevent overeating. Additionally, Bradley stresses the importance of hydration, reminding his followers to drink plenty of water for optimal bodily function and performance.
Moreover, he insists on listening to your body, understanding when it’s genuinely hungry and providing it with the necessary nourishment when needed.
Remember, Bradley’s approach to diet and nutrition is not about restriction, but balance and sustainability. The goal is to nurture a healthy relationship with food, where no specific food groups are demonized or strictly off-limits. Instead, it’s about making informed choices that align with your fitness goals while still enjoying the foods you love.
Bradley Martyn’s Sample Daily Meal Plan
Here is a glimpse of a typical daily meal plan for Bradley Martyn:
Breakfast
Bradley starts his day with a protein-packed breakfast to fuel his morning workout. This could be a protein shake coupled with a bowl of oats topped with fresh berries and a drizzle of honey.
Lunch
For lunch, Bradley usually opts for lean protein such as chicken or turkey breast, accompanied by a generous helping of vegetables and a serving of complex carbohydrates like sweet potatoes or brown rice.
Afternoon Snack
Bradley understands the importance of keeping his energy levels consistent throughout the day. His afternoon snack often consists of Greek yogurt topped with granola and a piece of fruit, providing a perfect balance of protein, carbohydrates, and natural sugar.
Dinner
Dinner for Bradley is again focused on lean protein and vegetables. He might enjoy a grilled salmon fillet with a side of mixed vegetables and quinoa for a perfectly balanced meal.
Late-Night Snack
Bradley’s late-night snack is typically protein-oriented, helping to fuel muscle recovery overnight. This could be a casein protein shake or a cottage cheese serving with a handful of almonds for added healthy fats.
Please note that Bradley Martyn’s diet plan may change depending on his training routine and goals. The above plan is a general guide and not a strict regimen. It’s always crucial to consult with a nutritionist or dietitian to tailor a plan specific to your personal needs and goals.
Bradley Martyn’s Supplement Use
Bradley Martyn is a firm believer in the value of supplements to support his training and recovery. However, he reminds his followers that supplements are not magic pills—they are simply additions to an already balanced diet and consistent workout routine. Bradley views supplements as tools to optimize his performance, recovery, and overall health.
Pre-Workout
Bradley typically uses pre-workout supplements to provide a boost in energy and improve his performance during workouts. These pre-workout supplements often contain a combination of caffeine for energy, beta-alanine for endurance, and citrulline malate for muscle pump. These formulations help to increase focus, power, and stamina during his intense workout sessions.
Protein
Protein supplements are a staple in Bradley’s diet. He often uses a protein shake post-workout to aid in muscle recovery and growth. The high-quality protein provides the necessary amino acids for muscle repair, while the fast absorption rate ensures these nutrients are delivered to the muscles rapidly after his workouts. He may also have a protein shake for breakfast or as a snack to maintain his protein intake throughout the day.
BCAAs
Bradley includes Branched-Chain Amino Acids (BCAAs) supplements in his regimen. BCAAs—leucine, isoleucine, and valine—are essential amino acids that the body can’t produce on its own. They are important for muscle growth and repair, and they also help reduce muscle soreness and fatigue. Bradley often consumes BCAAs during his workout to minimize muscle breakdown, promote recovery, and improve exercise performance.
Remember, while Bradley Martyn utilizes these supplements, it’s important to remember that supplement needs can vary greatly among individuals. It’s always recommended to consult with a healthcare professional before beginning any new supplement regimen.
Bradley Martyn’s Journey to Fitness
Early Years and Introduction to Fitness
Bradley Martyn was born and raised in the United States.
From a young age, he had a natural inclination towards sports and physical fitness.
His first experience with weightlifting came when he was just a teenager, and he was immediately captivated by the strength and discipline that it required.
This newfound passion led him to delve deeper into the world of fitness, refining his skills, expanding his knowledge of nutrition and muscle growth, and building a foundation that would later launch his fitness career.
Rise to Fame
Bradley’s journey to fame wasn’t an overnight success. It was paved with countless hours in the gym, strict adherence to nutritional guidelines, and an unwavering commitment to his fitness goals.
His breakthrough came when he started sharing his fitness journey, workout routines, and diet tips on social media platforms.
His authentic, down-to-earth personality, combined with his impressive physique and expert knowledge, quickly garnered a significant following.
His fame escalated when he launched his own fitness program, which focused on not just physical transformation, but also promoted a balanced and sustainable approach to health and well-being.
Current Status and Future Goals
Today, Bradley Martyn is a renowned name in the fitness industry, revered for not only his physique but also his holistic approach to fitness and nutrition.
He continues to inspire thousands of people around the world with his workout programs and nutritional advice.
Bradley’s future goals include expanding his fitness programs and reaching out to a wider audience.
He aims to continue advocating for a balanced approach to fitness, one that encourages people not just to look good, but also to feel good and maintain their health in the long term.
As Bradley often says, “Fitness is a journey, not a destination,” and he is committed to accompanying his followers on their personal fitness journeys.
Final Thoughts
Bradley Martyn’s journey is a testament to the power of discipline, dedication, and a balanced approach to fitness and nutrition.
His workout routine, diet, and supplement use, honed over years of trial and error, works in synergy to support his overall health, physique, and performance goals.
But perhaps what sets Bradley apart more than anything is his philosophy of fitness as a lifelong journey rather than a finite destination.
He champions a sustainable, balanced lifestyle that emphasizes overall well-being alongside physical transformation.
Whenever considering adopting a new fitness or diet regimen, it’s important to remember Bradley’s ethos: consistency is key, and balance is essential.
Always consult with a healthcare professional or nutrition expert to tailor a program that best suits your individual needs and goals.
Just like Bradley Martyn, you too can embark on your own fitness journey, becoming the best version of yourself, both inside and out.
Frequently Asked Questions (FAQs)
What is the Bradley Martyn workout routine like?
Bradley Martyn’s workout routine is intensive, focusing on strength training and conditioning exercises. He typically trains five to six days a week, with each training day dedicated to a specific muscle group for targeted growth and development.
How does Bradley Martyn’s diet support his workout routine?
Bradley Martyn’s diet is carefully constructed to supply his body with the necessary nutrients for muscle growth and recovery. He focuses on a high-protein diet, complemented with a balanced intake of carbohydrates and fats. His meal plan includes lean meats, whole grains, fruits, and vegetables.
Does Bradley Martyn use supplements?
Yes, Bradley Martyn uses a variety of supplements to support his insane Bradley Martyn workout routine and diet. This includes pre-workout supplements for increased energy and performance, protein shakes for muscle recovery, and BCAAs for muscle growth and repair.
How did Bradley Martyn get started in fitness?
Bradley Martyn started weightlifting as a teenager and was captivated by the strength and discipline it required. This initial interest led him to further explore the world of fitness and nutrition, laying the groundwork for his future career in the industry.
What is Bradley Martyn’s approach to fitness?
Bradley Martyn believes in a balanced and holistic approach to fitness. He advocates for consistency and dedication, emphasizing that fitness is a lifelong journey rather than a finite destination. His programs focus on overall well-being alongside physical transformation.
