Hadi Choopan is a renowned Iranian bodybuilder who has made a name in professional bodybuilding. He was born on September 26, 1987, in Sheridan County, Iran.
Hadi Choopan started his bodybuilding career at 13 in 2000 and has become a force to reckon with. He is known as the ‘Persian Wolf’ for his size and strength. From 2011 to 2016, he represented Iran’s national bodybuilding team.
Hadi Choopan has won numerous prestigious competitions, including the Mr. Olympia Amateur competition and the IFBB Arnold Classic Europe Open Bodybuilding Championship.
Besides his successful competitive career, Hadi Choopan has also garnered a significant following on social media, with over 4 million followers on Instagram. He has been featured in various magazines and television shows, further enhancing his popularity.
In 2022, Hadi Choopan emerged victorious in the Men’s Open Bodybuilding Division of the Olympia competition after competing against several renowned bodybuilders such as Derek Lunsford, Nick Walker, Brandon Curry, Mamdouh Elssbiay “Big Ramy,” Samson Dauda, Hunter Labrada, Andrew ‘Jacked’ Chinedu Obiekea, William Bonac, and Rafael Brandao.
Hadi Choopan’s dedication and hard work have made him one of the most successful bodybuilders in the world today.
Hadi Choopan Diet Plan
Hadi Choopan’s diet mainly consists of brown rice, broccoli, and skinless chicken breast. These foods help him lose weight and keep his fat levels in check.
He eats a lot of skinless chicken breast with brown rice and broccoli, which provides him with the necessary protein, carbs, and fats to fuel his body and gives it the best chance to perform his workouts.
Hadi Choopan Meal Plan
Hadi Choopan eats 6 meals a day to maintain his physique. Here is his complete meal plan.
Hadi Choopan Meal 1
- 6 egg whites
- 1 whole egg
- 1 cup cooked brown rice
- 1 cup broccoli
Hadi Choopan Meal 2
- 6 oz. skinless chicken breast
- 1 medium sweet potato
- 1 cup green beans
Hadi Choopan Meal 3
- 6 oz. skinless chicken breast
- 1 cup cooked brown rice
- 1 cup mixed vegetables
Hadi Choopan Meal 4
- 1 scoop whey protein powder
- 1 medium apple
Hadi Choopan Meal 5
- 6 oz. skinless chicken breast
- 1 cup cooked brown rice
- 1 cup mixed vegetables
Hadi Choopan Meal 6
- 1 can of tuna
- 1 tbsp. mayonnaise
- 1 cup mixed vegetables
Here’s Hadi Choopan’s Diet Chart:
| Meal 1 | 6-8 egg whites 2-3 whole eggs 1 cup of cream of rice |
| Meal 2 | Protein shake made with 2 scoops of whey protein powder, 1 banana, and water or milk |
| Meal 3 | 1 baked sweet potato 1 cup of broccoli 6-8 ounces of grilled chicken breast |
| Meal 4 | 1 cup of fried white rice 6-8 ounces of white fish with mustard 1/2 cup of onions |
| Meal 5 | 1 cup of brown rice pasta 6-8 ounces of ground beef 1/2 cup of marinara sauce |
| Meal 6 | 1 cup of white rice 6-8 ounces of grilled chicken breast 1/2 cup of black beans 1/2 cup of corn Side salad with mixed greens and vegetables |
Hadi Choopan Supplements
Hadi Choopan, a professional bodybuilder, uses supplements to enhance his performance, support muscle growth, and aid recovery. He follows a strict nutrition plan, a balanced diet, and supplements to achieve his goals.
His supplement stack includes whey protein, BCAAs, multivitamins, fish oil, and L-carnitine. Whey protein is a fast-digesting protein source that helps muscle recovery and growth. BCAAs are branched-chain amino acids that prevent muscle breakdown and promote muscle growth.
A multivitamin provides essential vitamins and minerals required for overall health and well-being. Fish oil contains omega-3 fatty acids that are anti-inflammatory and improve heart health. L-carnitine is an amino acid that aids in fat metabolism and energy production.
Hadi Choopan believes supplements are crucial in supporting his training and nutrition goals. However, he also emphasizes that supplements should not replace a healthy and balanced diet.
He encourages his fans to consult with a qualified healthcare professional before adding supplements to their diet.
Hadi Choopan seems to use a post-workout treat inspired by the flavor of oatmeal cookies and made using a protein powder from EVOGEN. It is unclear what other supplements he uses or how he incorporates this treat into his overall nutrition plan.
Additionally, it is mentioned that there is a sale for Cyber Monday, which could be a good opportunity for interested individuals to try out the same supplement.
Hadi Choopan Workout Routine
Hadi Choopan, the Iranian bodybuilding sensation, has garnered acclaim for his impressive physique and strategic training approach.
His workout routine seamlessly blends strength and hypertrophy training, showcasing a holistic approach to building a powerful and aesthetic physique.
Let’s delve into the details of Hadi Choopan’s chest workout routine, emphasizing both strength and hypertrophy training.
Strength Training for Chest
Monday’s Heavy Weights Session
Hadi Choopan kicks off his week with a heavy strength-focused chest workout.
Resting between sets for 3-5 minutes allows for optimal recovery, ensuring he can exert maximum force during each set.
| Incline Bench Press | 5 Sets of 5 Reps |
| Flat Smith-Machine Chest Press | 5 Sets of 5 Reps |
| Incline Dumbbell Press | 3 Sets of 5-8 Reps |
| Weighted Dips | 3 Sets of 6-8 Reps |
| Heavy Cable Flys | 3 Sets of 4-6 Reps |
Hypertrophy Training for Chest
Thursday or Friday’s Volume Session
Hadi Choopan shifts gears later in the week, focusing on hypertrophy with higher repetitions and shorter rest periods (30 seconds to 1 minute).
| Incline Dumbbell Press | 3 Sets of 10-12 Reps (with 2 sets of warm-up beforehand) |
| Flat Barbell Bench Press | 5 Sets of 8-12 Reps |
| Incline Flys | 4 Sets of 10-12 Reps |
| Dips | 4 Sets of 10-12 Reps |
| Dumbbell Pullovers | 4 Sets of 10-12 Reps |
| Push-Ups, Supersetted with Cable Flys | 4 Sets of 12 Reps or until Failure |
| Flat Bench Dumbbell Flys (Light Weight, Finisher) | 5 Sets of 10-12 Reps, with the last Set as a Drop set |
Cardio Routine
Hadi Choopan incorporates cardio strategically, particularly during competition preparation.
While he refrains from cardio in the off-season, he introduces two or three weekly High-Intensity Interval Training (HIIT) sessions when gearing up for competitions.
This cardio regimen, complemented by a well-balanced and nutritious diet, contributes to achieving peak conditions for contests.
Hadi Choopan’s chest workout routine epitomizes a balanced and nuanced approach to bodybuilding.
By seamlessly integrating strength and hypertrophy training, he ensures both muscle power and aesthetic development.
The strategic use of cardio further underscores his commitment to overall fitness.
Aspiring bodybuilders can draw inspiration from Hadi Choopan’s meticulous workout routine, understanding the importance of periodization and tailored approaches for different training goals.