The story, journey, and feats of Hadi Choopan
The 2023 Mr. Olympia competition is fast approaching, and the stage is set for a highly competitive event. Hadi Choopan is returning with his sights set on another victory after unseating the previous titleholder, Big Ramy, at the 2022 Olympia.
Hadi Choopan has faced numerous challenges to reach his current status, so let’s explore all the elements that have contributed to his success. Below is an extensive overview of Hadi Choopan’s profile, statistics, life story, workout, and nutrition plans.
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Full Name: Hadi Choopan (Men’s Open Bodybuilder) |
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| Weight | Height | Birth Date |
| 200-220lbs | 5’7″ | 09/26/1987 |
| Division | Era | Nationality |
| Men’s Bodybuilding | 2020 | Iranian |
Life Story
The origin of Hadi Choopan traces back to September 1987, when he was born in Sepidan County, Fars Province, situated in southern Iran. Raised in a financially burdened household, Hadi had to start working young, selling goods and laboring in construction.
Despite his constant work, Choopan developed a curiosity for bodybuilding around the year 2000, beginning at age 13. He started by imitating poses of famous bodybuilders for his family. Initially, his small stature led to mockery from his peers and relatives.
Nevertheless, Hadi Choopan eventually managed to build significant muscle. His first bodybuilding mentor was Jamshid Owji in 2002. Due to his smaller frame, Jamshid had Hadi lift only 5kg weights. Even with these light weights, Hadi began gaining muscle mass.
Hadi’s Bodybuilding Journey
Within three years of entering professional bodybuilding, Hadi Choopan secured third place in a national contest and clinched first place in competitions within his native Fars Province. By 2005, he had won his first national title, garnering attention.
Hadi parted ways with Jamshid Owji in 2008, training on his own for several years while continuing to win national titles, including a silver at the WBPF World Bodybuilding Championships. In 2013, he began training under Ali Ne’mati, marking a turning point in his career.
In 2013, Hadi Choopan triumphed at the WBPF Asia Championships and continued to dominate at the WBPF World Bodybuilding Championships, winning gold from 2013 to 2015. Although his success was primarily in these competitions, his name gained substantial recognition.
Hany Rambod and Hadi Choopan
In 2017, Choopan transitioned from Ne’mati to the globally renowned coach Hany Rambod, who has trained other Olympians like Derek Lunsford and the four-time Classic Physique champion, Chris Bumstead. This collaboration elevated Hadi’s career tremendously, with his first appearance under Rambod in the 2017 Mr. Olympia Amateur, where he earned a gold medal.
That same year, Hadi competed three additional times, securing silver medals, including the 2017 Asia Grand Prix where he lost to multiple-time 212 Olympia champ Flex Lewis. Despite the loss, many believed Hadi’s physique was superior, earning him the title “The Persian Wolf” in the bodybuilding community.
Diplomatic issues prevented Choopan from obtaining a U.S. Visa to compete in major American events like the 2018 Arnold Classic and Mr. Olympia. Fortunately, these issues were resolved by 2019.
Hadi Choopan Competition Records
(2003-2011): 15 Provincial Gold Medals (Fars and Tehran provinces)
2008: Babol National Tournament – 3rd, Saari National Tournament – 2nd
2009: Saari National Tournament – 2nd, Rasht National Tournament – 2nd
2010: Saari National Tournament – 1st
2011: Mashhad National Tournament – 1st
2012: WBPF World Bodybuilding Championships – Silver Medal
2013: WBPF Asia Championships – Gold Medal/Overall, WBPF World Bodybuilding Championships – Gold Medal
2014: WBPF World Bodybuilding Championships – Gold Medal
2015: WBPF World Bodybuilding Championships – Gold Medal
2017: Mr. Olympia Amateur – Gold Medal/Overall, IFBB Sheru Classic Pro – Silver Medal, Asia Grand Prix – Silver Medal, San Marino Pro – Silver Medal
2018: Dubai Expo – Silver Medal, IFBB Portugal Pro – 1st, Asia Grand Prix – Gold Medal
2019: IFBB Vancouver Pro – Gold Medal, Mr. Olympia – 3rd
2020: Mr. Olympia – 4th
2021: Mr. Olympia – 3rd
2022: Mr. Olympia – 1st
Training Regimen
Hadi Choopan combines strength training and muscle growth exercises for optimal results. Typically, Hadi dedicates one day a week to lifting heavy weights to build strength, followed by another day focusing on volume for the same muscle groups.
Here’s a sample of Hadi’s workout routines, emphasizing both strength and muscle hypertrophy:
Strength-Focused Chest Workout
Incline Bench Press: 5 sets x 5 reps
Flat Smith-Machine Chest Press: 5 sets x 5 reps
Incline Dumbbell Press: 3 sets x 5-8 reps
Weighted Dips: 3 sets x 6-8 reps
Heavy Cable Flys: 3 sets x 4-6 reps
Chest Workout – Hypertrophy
Incline Dumbbell Press: 3 sets x 10-12 reps
Flat Barbell Bench Press: 5 sets x 8-12 reps
Incline Flys: 4 sets x10-12 reps
Dips: 4 sets x 10-12 reps
Dumbbell Pullovers: 4 sets x 10-12 reps
Push-Ups (superset, with cable flys): 4 sets x 12 reps
Flat Bench Dumbbell Flys (lightweight, finisher): 5 sets 10-12 reps (drop set last set)
Cardio
Hadi is famed for his impeccable conditioning, leading many to believe he engages in intense cardiovascular workouts. Nevertheless, regarding aerobic exercise, Choopan avoids dedicated cardio sessions. Alternatively, during his muscle-building workouts, Hadi rests for merely 30 seconds to a minute between sets. He claims this keeps his heart rate elevated, enhancing his cardiovascular health and aiding in fat loss. He is reputed to perform two or three High-Intensity Training sessions weekly in the run-up to competitions. Beyond that, there is no distinct cardio regimen he adheres to.
Hadi Choopan’s Diet Plan
Hadi firmly believes that nutrition is the key element in achieving a desired physique. His diet is centered around building lean muscle mass, primarily consisting of brown rice, avocados, and skinless chicken breast throughout the year. This dietary approach enables him to maintain leanness year-round and transition smoothly into contest preparations.
Hadi Choopan also incorporates a range of supplements in addition to his disciplined eating habits. Here are some of his core supplements:
- Whey protein isolate
- BCAAs
- L-Carnitine
- Fish Oil
- Multivitamin
Overview of Hadi Choopan
Hadi Choopan emerged from obscurity and managed to forge a successful path. He exerted considerable effort through his early years to build a reputation and influence the bodybuilding realm. Encountering hurdles in securing a Visa and missing the opportunity to compete in some of the major shows globally, Hadi faced significant challenges in his IFBB journey. Nonetheless, after years of relentless effort and perseverance, Hadi Choopan attained the title of 2022 Mr. Olympia.
Do you believe Hadi stands a chance of clinching another Olympia title this year, or will he lose his crown?
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