Bradley Martyn is undoubtedly one of the most famous fitness influencers on earth, with more than 4 million followers on Instagram. We’ll also freely admit that he has an extremely impressive physique.
So let’s look at his training and diet.
About the Creator – Bradley Martyn
Bradley was born in 1989 and struggled in school because he was kind of scrawny. He started lifting at the age of 15 and instantly fell in love.
Fast forward a couple of years (and pounds of muscle)…. He started his YouTube channel in 2014, which now has 3 million subscribers. He also founded Zoo Culture in California and also started his own supplement company called Origin Supplements.
Bradley Martyn has competed in some bodybuilding competitions, too.
Bradley Martyn Current Stats
- Height: 6’ 3’’ / 190.5 cm
- Weight: 240 – 245lbs / 109 – 110kg
- Age: 31 years old
- Biceps: 20 inches / 50.8cm
- Chest: 49 inches / 124.46cm
- Waist: 34 inches / 86.36cm
Bradley Martyn Workout Overview
Obviously, Bradley has followed and created several workout routines in his lifetime, so let’s look at one he created for ultimate mass.
- Fitness level: Intermediate to advanced
- Duration: Perpetual
- Workouts per week: 5
- Average workout duration: 60 – 75 minutes
- Equipment needed: Full gym
- Goal: Build muscle
Bradley seems to tread the line of having a decent amount of volume while maintaining relatively high intensity. This is a trademark of someone who’s a very experienced lifter.
Ultimate Mass Schedule & Details
It’s really simple. Five workouts per week – Monday through Friday – and weekends off – go to a party or something!
Not included in the plan are warm-up sets and cardio, which will be the “dealer’s choice.” Some people need a longer warm-up, and cardio is to be implemented only for health reasons in a mass-gaining phase (or to increase appetite).
Day 1 (Monday) – Back Day
- Wide-Grip Lat Pulldown – 3 sets of 10 reps (90-sec rest)
- Dumbbell Row – 3 sets of 12 reps (90-sec rest)
- Bent-Over Barbell Row – 3 sets of 10 reps (120-sec rest)
- Pull-Ups – 3 sets of 10 reps (60-sec rest)
Day 2 (Tuesday) – Chest Day
- Bench Press – 3 sets of 10 reps (120-sec rest)
- Incline Dumbbell Press – 3 sets of 10 reps (90-sec rest)
- Machine Chest Press – 3 sets of 8 reps (60-sec rest)
- Dips – 3 sets of 15 reps (60-sec rest)
- Weighted Push-Ups – 3 sets of 12 reps (60-sec rest)
Day 3 (Wednesday) – Leg Day
- Squats – 3 sets of 10 reps (120-sec rest)
- Front Rack Lunge – 3 sets of 8 reps (60-sec rest)
- Leg Extensions – 3 sets of 12 reps (60-sec rest)
- Lunges with Dumbbells – 3 sets of 12 reps (90-sec rest)
Day 4 (Thursday) – Arm Day
- Close-Grip Bench – 3 sets of 8 reps (90-sec rest)
- Bicep Curls – 3 sets of 10 reps (60-sec rest)
- Seated Cable Curls – 3 sets of 10 reps (60-sec rest)
- Seated Overhead Tricep Extensions – 3 sets of 10 reps (90-sec rest)
- Standing Barbell Curls – 3 sets of 12 reps (90-sec rest)
Day 5 (Friday) – Shoulders Day
- Dumbbell Press – 3 sets of 10 reps (90-sec rest)
- Front Raise – 3 sets of 10 reps (60-sec rest)
- Dumbbell Lateral Raises – 3 sets of 10 reps (60-sec rest)
- Cable Face Pulls – 3 sets of 12 reps (90-sec rest)
- Shrugs – 3 sets of 15 reps (90-sec rest)
(If you’re looking for a training program that’s more tailored to your specific needs and goals, you might be better off trying a paid program, like the Morsia app by MattDoesFitness.)
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Bradley Martyn Diet Plan
Contrary to what you may have been led to believe, eating like a bodybuilder is remarkably easy and simple. So simple, in fact, that Bradley likes sticking to the same meals daily.
Now, he does have the occasional cheat or off-plan meal in this plan. However, most days, his diet is high in protein, carbs, and healthy fats:
- Breakfast will consist of eggs, salmon, and whole-grain toast. This gives him the protein to recover and grow, the healthy omega fats for hormonal health, and the bread provides him with carbs and fiber.
- Lunch is really simple. Most days, it’s only a bison burger or a flat steak and potatoes. Again, carbs, protein, and some fats to make sure he performs optimally.
- Dinner is typically going to be steak, a healthy carb like quinoa, and some greens.
If you’re looking for more specific details on how to get ripped with dieting, you’re better off with a program like Ben Affleck’s Batman Workout Routine.
Bradley Martyn Supplements
Despite owning a supplement company, Bradley sticks to the basics – the tried and tested. Protein powder, creatine, amino acids, and some multivitamins. If needed, he might add in a pre-workout or intra-workout drink as well.
2 Ultimate Mass Pros
- It’s low volume, which means you get to move some serious weight! Not only is this a whole lot of fun, but studies also suggest a lower volume approach with a good amount of intensity is the best way to grow. So unlike influencer Jesse James West’s program, it doesn’t destroy you with volume.
- Priorities are split into each muscle group. To some, mostly more experienced guys, this is necessary. The more developed a muscle gets, the more attention, volume, and intensity it needs. Thus, making a whole day for only training one muscle group might be your best bet.
2 Ultimate Mass Cons
- No rest days between lifting days might tire some people out. That’s especially true for those who live high-stress lives.
- The leg day has a problem. There’s nothing that directly works the hamstrings. Sure, you might use the hamstrings in some of those movements, but you’d think that a program with such attention to detail would pay some attention to the hams as well…
Ultimate Mass Conclusion
Ultimate Mass is a pretty good plan!
Is it the best plan on the planet? Not by some margin – it can certainly be refined. That said, it’s extremely simple and to the point. You could make some decent gains off this plan, especially if you split it with a rest day on Wednesday.
All in all, if you want to use the Ultimate Mass plan, go right ahead and do it! Eat plenty, sleep more, and make sure you can bench girls by the end of it – just like Bradley does.
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