Bradley Martyn Diet Plan and Workout Routine

Bradley Martyn Workout Routine and Diet Plan!

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Bradley Martyn is prominent in bodybuilding, physique competition, and social media. Hailing from the United States, he has gained recognition for his impressive physique and entrepreneurial ventures. Born on May 22, 1989, Bradley Martyn stands tall at 6’3″ and weighs around 245 lbs. 

Martyn is the owner of the renowned “Zoo Culture” gym, the lifestyle and fitness apparel brand called “Rawear,” and “Origin Supplements.” With a substantial social media presence, Martyn boasts nearly seven million followers across various platforms. 

His Instagram account alone has amassed four million followers, while his YouTube channel has garnered three million subscribers. He is undoubtedly one of the most influential fitness stars on social media.

Martyn gained widespread attention due to his extraordinary displays of strength, which include jaw-dropping feats like jumping out of a waist-deep swimming pool, squatting 315 pounds on a hoverboard, and bench pressing with two girls hanging on either side of the barbell.

Bradley Martyn Diet Plan and Workout Routine
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His Instagram feed showcases his remarkable muscle mass, core strength, balance, and stability, leaving viewers amazed and motivated for their workouts

However, it is crucial to note that attempting to replicate Martyn’s stunts in the gym can be dangerous and lead to injury. Ideally, his training videos should have a disclaimer emphasizing the associated risks.

Many aspire to become prominent figures and positively influence others, but only some achieve it. In the fitness industry, many personalities strive to change lives, improve mindsets, and enhance the bodies of their followers and clients. 

However, not all fitness gurus possess the same level of impact. Some may only reach a limited audience, while others can capture the attention of the masses and effect significant change. Bradley Martyn aims to be the latter.

Martyn possesses the power to influence and connect with his fan base on a deep level. He wholeheartedly shares his journey, gives back to his clients and followers, and exudes a charismatic personality that demands attention. 

Bradley Martyn bodybuilder
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Although his genetics and communication skills may contribute to his appeal, Bradley Martyn’s life has lesser-known aspects.

Martyn’s journey wasn’t always smooth sailing. Having experienced the tragic loss of his father to suicide at the age of six, he faced significant challenges and battled depression

However, Martyn persevered and sought alternative paths to success and happiness. Discovering bodybuilding and fitness became a natural fit for him, transforming his destiny. 

Guided by the influence of his mother and his close friend Brandon Gerdes, Martyn overcame adversity and positively changed his life.

Driven by his desire to help others, Martyn began training clients and sharing his expertise and knowledge. As his client base grew and his results spoke for themselves, he realized the potential to reach a broader audience. 

bradley martyn bodybuilding show
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In 2014, Martyn launched his YouTube channel, which allowed him to expand his influence in the fitness community.

With a plethora of video content, including popular series like “Full Day of Eating,” Martyn’s fan base steadily grew, establishing him as one of the most sought-after online fitness gurus. His journey from adversity to success inspires those who follow him, motivating them to strive for greatness.

His captivating presence and commitment to positive impact have earned him a well-deserved place among the most influential figures in the fitness industry.

Bradley Martyn Diet and Nutrition Plan

bradley martyn diet
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Bradley Martyn, a former competitor, and six-foot-three, 245-pound mass monster, has adopted different diet and nutrition plans throughout his journey. 

While actively competing, he followed an intermittent fasting (IF) diet, which involved fasting for 16 hours daily and eating within an eight-hour window.

Intermittent fasting has been shown to increase natural human growth hormone (HGH) levels, improve insulin sensitivity, build muscle mass, and promote fat loss. 

It also supports muscle recovery after workouts. However, since Martyn is no longer competing, he has transitioned to a more conventional diet routine, consuming 3-4 meals daily.

Martyn follows a high-protein and carbohydrate diet plan consisting of nutrient-dense whole foods. He aims to maintain his physique throughout the year by consuming enough calories to be in a surplus. He emphasizes finding the right macro ratio of protein, carbs, and fats to meet his caloric goals.

Here are the key principles that Martyn follows in his dieting approach:

Eat Clean, Whole Foods

Martyn focuses on consuming high-quality whole foods to meet his daily macronutrient goals. He no longer weighs his food and opts for a more relaxed style of dieting.

Fats are Your Friends

Martyn recognizes the importance of dietary fats for overall health and optimal bodily function. He includes fatty meats in his diet, as they provide satiety and flavor.

Listen To Your Body

Martyn advises following a personalized diet and making adjustments based on individual progress. If hunger persists throughout the day, increasing calorie intake may be necessary. 

Conversely, if excess weight is gained, calorie consumption should be reduced. Personalized trial and error will help find the ideal calorie and macronutrient structure.

Love Your Cheat Days

bradley martyn nutrition
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Martyn indulges in cheat meals to satisfy cravings and enjoy a carb rush, which can stimulate muscle and strength gains. He ensures his cheat meals align with his daily calorie and macronutrient goals.

Switch Things Up

Martyn likes to keep his diet program interesting to prevent boredom. He rotates protein sources and vegetables weekly, incorporating variety into his meals. This approach helps avoid mental ruts and maintains motivation throughout the weeks.

Bradley Martyn’s diet and nutrition plan prioritize consuming whole foods, meeting macronutrient goals, and making adjustments based on individual needs. 

By following these principles, he aims to maintain his physique while enjoying the flexibility and variety in his diet.

Bradley Martyn Meal Plan

bradley martyn meal plan
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Here is an example of Bradley Martyn’s meal plan:

Bradley Martyn Meal 1

  • Salmon
  • Eggs
  • Whole Wheat Toast

Bradley Martyn Meal 2

  • Bison Burger
  • Flat Steak

Bradley Martyn Meal 3

  • Fish
  • Quinoa
  • Green Salad

It’s worth noting that Martyn prefers simplicity in his diet program and typically consumes three meals daily. 

He has opted for the convenience of meal delivery through Trifecta, a company that allows him to have control over his macronutrients. 

Martyn orders from Trifecta’s A La Carte menu, which allows him to customize his meals according to his specific needs and preferences.

Bradley Martyn Supplements

Bradley Martyn incorporates a variety of supplements into his routine to support his fitness goals and overall well-being. 

Here are the supplements he includes:

Whey Protein

Martyn starts his day with a whey protein shake, which helps him feel satiated and aids in muscle building. He prefers using whey protein from his supplement brand, Origin.

Pre Workout

Martyn takes a pre-workout supplement that contains ingredients like citrine Malta, agmatine sulfate, and I-norvaline. This combination helps enhance focus, energy, blood flow, and muscle relaxation during workouts.


To boost strength and performance, Martyn incorporates creatine into his supplement regimen. Creatine is known for improving athletic performance and increasing muscle strength.

Mass Gainer

Martyn believes that for serious muscle gain, including a mass gainer supplement is beneficial. Mass gainers typically provide a high-calorie blend of protein, carbohydrates, and fats to support muscle growth and weight gain.

Amino Acids

Martyn considers amino acids to be the “Holy Grail” of bodybuilding. Amino acid supplements help support lean muscle development, accelerate muscle growth, and reduce recovery time between workouts.

Intra Workout

Martyn utilizes an intra-workout formula that helps enhance his performance during training sessions. This supplement is designed to provide an extra boost of energy and endurance during workouts.

Organic Greens

Setting his supplement list apart from others, Martyn includes organic greens. As only some enjoy eating enough vegetables, this supplement is a suitable alternative, providing essential nutrients from plant sources.

Krill Oil

Martyn incorporates krill oil, a source of Omega-3 fatty acids, into his routine. Omega-3s are important for brain function, joint health, and overall well-being.


To combat inflammation and potential soreness from intense workouts, Martyn includes turmeric in his supplement intake. 

Turmeric is known for its anti-inflammatory properties and is often used to alleviate post-exercise discomfort. Martyn’s supplement choices align with his fitness objectives and support his overall performance and recovery.

Bradley Martyn Workout Routine

bradley martyn workout plans
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Bradley Martyn follows a structured workout routine focusing on different muscle groups on specific days. 

Here is an overview of his training plan:

Monday: Chest Workout

Barbell Bench Press4 Sets of 12 Reps
Incline Dumbbell Press4 Sets of 12 Reps
Machine Chest Press4 Sets of 12 Reps
Weighted Dips4 Sets of 12-15 Reps
Weighted Push-Ups4 Sets of 12-15 Reps

Tuesday: Back Workout

Deadlift4 Sets of 8-10 Reps
Wide-Grip Lat Pulldown4 Sets of 10-12 Reps
Dumbbell Row4 Sets of 10-12 Reps
Bent-Over Barbell Row4 Sets of 15-20 Reps
Pull-Up4 Sets of 12-15 Reps

Wednesday: Shoulders Workout

Seated Dumbbell Press5 Sets of 10-15 Reps
Straight Bar Front Raise5 Sets of 10-15 Reps
Dumbbell Lateral Raise5 Sets of 20-25 Reps
Cable Pull5 Sets of 15-20 Reps
Barbell Shrug5 Sets of 10-15 Reps

Thursday: Legs Workout 

Barbell Squat5 Sets of 8-10 Reps
Front Rack Lunge5 Sets of 10-12 Reps
Leg Extension5 Sets of 12-15 Reps
Dumbbell Lunge5 Sets of 12-15 Reps

Friday: Arms Workout

bradley martyn arm workout
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Close-Grip Barbell Bench Press4 Sets of 8-10 Reps
Biceps Curls with Resistance Bands4 Sets to Failure
Seated Cable Curl4 Sets of 10-12 Reps
Seated Overhead Triceps Extension5 Sets of 8-12 Reps
Standing Barbell Curl5 Sets of 5-10 Reps
Triceps PressTo Failure

Saturday and Sunday: Rest

  • Rest

This workout routine allows for sufficient rest and recovery between muscle groups and includes compound and isolation exercises to target specific areas.

Martyn focuses on progressive overload, gradually increasing the weight and intensity over time to continually challenge his muscles and promote growth. 

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Tikkay Khan
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