Bradley Martyn, the renowned fitness influencer on social media, serves as a source of motivation for countless fitness aficionados across the globe. He’s particularly recognized for his viral feats such as leaping out of a pool while waist-deep or turning over a car with his brute force. But what exactly is Bradley Martyn’s training schedule and dietary regime? Discover here.
In this article, we’ll delve into Bradley Martyn’s workout plan, nutritional habits, and supplement preferences. The famous bodybuilder, YouTuber, and fitness tycoon frequently shares invaluable advice for both novice and expert lifters. If you’re aiming to achieve a sculpted body similar to his, keep reading.
Bradley Martyn: Height, Weight, and Journey:
Bradley Martyn is a well-known social media fitness expert, widely recognized for his viral acts online. Standing at 6 feet 3 inches and weighing approximately 233 pounds, Martyn is a powerhouse of muscle. Nonetheless, his journey to the top was far from smooth. Born in May 1989, Martyn faced a challenging childhood after the tragic suicide of his father, who battled severe depression.
To cope with the loss, Martyn took up running and outdoor sports to avoid being home alone. At just 15, he began hitting the gym and subsequently developed his own fitness program dubbed “Bradley Martyn Fit (BMFit)” the following year. However, his rise to stardom did not happen overnight.
In 2014, Bradley Martyn launched his YouTube channel, showcasing incredible strength through various daring stunts. He performed squats on a segway scooter, benched a barbell with a girl hanging on either side, and leapt out of a swimming pool while waist-deep in water.
Today, Bradley Martyn is a prominent name in the fitness industry. He boasts nearly 4 million followers on Instagram, 3.3 million followers on TikTok, and 3.3 million subscribers on YouTube. Additionally, he’s a highly successful entrepreneur, owning the Zoo Culture gym and Origin Supplements.
Bradley Martyn’s Vital Stats and Accolades:
Below are the essential stats of the social media fitness icon Bradley Martyn:
|
Stat |
Measurement |
|---|---|
|
Height |
6’3” |
|
Weight |
235-245 lbs |
|
Age |
33 |
|
Biceps |
21 inches |
|
Waist |
34 inches |
|
Chest |
49 inches |
Listed below are Bradley Martyn’s notable achievements in bodybuilding:
- 2011 NPC Southern California Championships (1st place)
- 2011 NPC USA Championships (2nd place)
- 2012 NPC USA Championships (10th place)
- 2013 NPC USA Championships (8th place)
- 2013 NPC Phil Heath Classic (First Place)
Bradley Martyn Weekly Workout Regimen:
Bradley Martyn prioritizes fundamental exercises when it comes to fitness. He incorporates a combination of isolation and compound movements to enhance muscle growth and strength. He trains five times a week, targeting one muscle group each day. Martyn advocates for working out with moderate weights.
He suggests selecting a load that is approximately 75% of your 1RM (one-repetition maximum) and increasing the volume by aiming for more repetitions. “I generally opt for 75-80% of my max and concentrate on the total reps rather than a specific rep range. Consistency is key!” he explains.
Every now and then, Martyn integrates powerlifting exercises to increase his strength. Consequently, his workout program suits those aiming for both physical appearance and power. Below is Bradley Martyn’s weekly training plan for anyone to follow:
Monday: Chest Day:
Martyn performs the following routines for a chest that impresses:
- 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 12-15 reps
- Weighted push-ups: 4 sets of 12-15 reps
Tuesday: Back Day:
Martyn follows these routines for his notably defined back:
- Wide-grip lat pulldown: 4 sets of 10-12 reps
- Dumbbell row: 4 sets of 10-12 reps
- Bent-over barbell row: 4 sets of 15-20 reps
- Pull-ups: 4 sets of 12-15 reps
Wednesday: Shoulders Day:
Martyn relies on these exercises for perfectly sculpted shoulders:
- Seated dumbbell press: 5 sets of 10-15 reps
- Straight bar front raise: 5 sets of 10-15 reps
- Dumbbell lateral raise: 5 sets of 20-25 reps
- Cable pull: 5 sets of 15-20 reps
- Barbell shrug: 5 sets of 10-15 reps
Thursday: Legs Day:
Martyn employs these routines for his massive, robust legs:
- Barbell squats: 5 sets of 8-10 reps
- Front rack lunge: 5 sets of 10-12 reps
- Leg extension: 5 sets of 12-15 reps
- Dumbbell lunge: 5 sets of 12-15 reps
Friday: Arms Day:
Martyn opts for these routines for well-defined arms:
- Close-grip barbell bench press: 4 sets of 8-10 reps
- Biceps curls with bands: 4 sets until failure
- Seated cable curls: 4 sets of 10-12 reps
- Seated overhead triceps extension: 5 sets of 8-12 reps
- Standing barbell curls: 5 sets of 5-10 reps
- Triceps press: Until failure
On the weekend, Martyn ensures complete rest. He advises allowing adequate recovery time to prevent fatigue, minimize injury risk, and promote proper muscle development.
Bradley Martyn Diet & Intermittent Fasting Plan:
Bradley Martyn is a strong proponent of intermittent fasting, regularly integrating it into his nutrition strategy, especially during competition prep. For clarity, Intermittent Fasting involves alternating between periods of eating and fasting and is scientifically validated for enhancing calorie expenditure, promoting gut health, and maintaining fitness.
An introductory intermittent fasting routine entails a 12-hour eating period followed by a 12-hour fasting period. However, Martyn sometimes extends this to a 16-hour fast. This approach helps him sustain a calorie deficit and perform workouts in a fasted state, burning fat over carbohydrates.
In addition, Martyn maintains a wholesome, protein-rich diet, focusing on vegetables, eggs, and other nutrient-dense foods. This keeps him in top shape. Nonetheless, he doesn’t hesitate to indulge in his favorite cheat meals occasionally.
Bradley Martyn’s Complete Eating Routine:
Below is a typical full day of meals as shared by Bradley Martyn through his YouTube videos, podcasts, and interviews:
Meal-1: Breakfast
- Salmon
- Eggs
- Whole Wheat Toast
- Almond Milk
Meal-2: Lunch
- Bison Burger
- Flat Steak
- A bowl of fruits
Meal-3: Dinner
- Fish
- Quinoa
- Green Salad
- Nuts
What Supplements Does Bradley Martyn Use?
Besides maintaining a healthy diet and a structured workout plan, Bradley Martyn also incorporates essential supplements to preserve his impressive and sculpted physique. Here are some supplements Martyn consumes and recommends to his audience:
- Whey Protein
- Creatine
- BCAA
- Pre-Workout
- Fat Burner
These supplements are part of Bradley Martyn’s routine when preparing for competitions. However, when off-season, he pauses certain supplements similarly to intermittent fasting.
Final Thoughts:
This covers the essentials about the fitness icon Bradley Martyn. He serves as a source of motivation for many worldwide. While his diet and exercise routine suit those eager to learn from the well-known YouTuber, ensure you conduct your own research before following his advice blindly.
An important principle he endorses is the practice of intermittent fasting as a method to shed weight, which is an extremely effective approach for those battling obesity. Additionally, it aids in addressing lifestyle diseases such as diabetes and high blood pressure. However, it’s recommended not to be excessively strict initially and to gradually escalate the process.
Disclaimer:The dietary regimen and exercise routine discussed here are based on the insights provided by Bradley Martyn publicly. We advise our audience to refrain from following these routines without consideration, as each individual’s body is unique. Determine what best suits you and consult your personal trainer before incorporating any celebrity-endorsed workout or dietary item into your regimen.
Frequently Asked Questions:
How many days does Bradley Martyn work out?:
Bradley Martyn engages in physical training five days per week, concentrating on a different muscle group each day. His typical workout schedule starts with chest exercises on the first day, followed by back workouts on the subsequent day. He dedicates the remaining days to shoulders, legs, and arms respectively.
How much does Bradley Martyn weigh?:
Bradley Martyn’s weight fluctuates between 233 to 245 pounds (105-111 kg) during competition preparation. Off-season, he allows himself more dietary leniency and frequently indulges in cheat meals, leading his weight to rise up to 260 pounds, which suits his 6 feet 3 inches frame.
Is Bradley Martyn a vegan or vegetarian?:
Bradley Martyn has clearly stated multiple times that he is neither a vegan nor a vegetarian. His diet regularly includes chicken, fish, red meat, eggs, and dairy products. Although, he also consumes a significant amount of vegetables and fruits, which often leads to the misconception among his followers that he might be vegan or vegetarian.
Does Bradley Martyn own a gym?:
Yes, Bradley Martyn is the proprietor of the Zoo Culture Gym. This fitness center chain provides top-notch services at competitive rates to its patrons. The gym employs over 20 professionals and offers more than eight different services at several locations.