Last Updated On June 27, 2023
If you are serious about building muscle and haven't heard of Bradley Martyn, you are doing it wrong.
Martyn is a YouTube influencer, Founder of Zoo Culture gyms, personal trainer, and has his own workout program, BMFit. His bulk, size, and lean muscle mass had garnered him a lot of attention, and now you can work out like he does.
This article will cover the Bradley Martyn workout routine, diet and exercise plan, and supplement regimen.
- Quick Guide - Workout Summary
- Bradley Martyn’s Workout Routine
- Who Exactly Is Bradley Martyn? (Social Media Fitness Guru)
- Current Body Stats
- Bradley Martyn’s Exercise and Workout Principles
- Martyn’s Competition Achievements
- Eat The Bradley Martyn Way
- What Supplements Does Bradley Martyn Take?
- Check Out Bradley Martin’s Fitness Apparel & Person Gym
- Bradley Martyn’s Workout Playlist – Get Motivated!
- Bradley Martyn Workout Program FAQs
- Conclusion
Quick Guide - Workout Summary
Main Workout Goal | Functional Strength and Size |
Program Duration | 10 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Equipment Required | Barbells, Dumbbells |
Recommended Supplements | Whey Protein Creatine BCAA's |
Bradley Martyn’s Workout Routine
Bradley Martyn believes in a mixed approach to working out. He combines heavy lifting of bodybuilders with controlled isolation exercises for pump, mass, and range of motion.
During his workouts, he will use moderate weights and higher reps with a slower push or pull. He also does a double split day workout where the first workout focuses more on the bodybuilding side, and the second daily workout focuses on the strength and flexibility side.
Bradley Martyn's workout routine includes a lot of heavy lifting. Yes, it is moderate weight, but that is relative. Bradley typically workouts out with high reps at 80 to 90% of his max, which is quite high. You may need to work up to it.
Following a fit and healthy lifestyle includes proper nutrition and a workout regimen that allows you to lose fat, promote muscle growth and reach your fitness goals. It also helps if you can run a successful fitness apparel brand and have a cult-like following as a fitness influencer on social media.
Each muscle group is carefully targeted following Bradley Martyn's workout routine, which doesn't focus on full body workout but instead splits his training throughout the week. It isn't for the meek, though.
While an effective training platform, your muscle fibers will tear, recovery time will suffer, and you will build muscle through muscle synthesis. Supplementation is recommended.
Aside from his nutrition advice, Bradley Martyn's workout routine can help you increase body weight, lower body fat, and keep your body healthy. You won't even need to travel to San Francisco or watch hundreds of hours of training videos.
The fitness trainer has grown a fitness empire based on his workout routine and helps others achieve the same results. Every aspect is connected to the mind-muscle connection, from the diet plan through the shoulder routine to the leg routine.
Related Article - How Many Weight Plates Do I Need?
Monday: Chest Workout
Chest Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Push-ups | 4 | 15-20 | 10-20 secs |
Flat chest barbell bench press | 4 | 8-15 | 10-20 Secs |
Hammer strength incline dumbbell press | 4 | 8-15 | 10-20 Secs |
Flat DB fly | 4 | 8-15 | 10-20 Secs |
Machine pec dec | 4 | 8-15 | 10-20 Secs |
Chest Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Slingshot bench press (competition grip) | 2 | 4-8 | 10-20 secs |
Bench press (shoulder-width grip) | 2 | 4-8 | 10-20 Secs |
Flat DB press | 2 | 8-15 | 10-20 Secs |
30 degree incline dumbbell press | 2 | 8-15 | 10-20 Secs |
Cable crossover | 2 | 8-15 | 10-20 Secs |
Related Article - Cable Crossover Alternatives
Tuesday: Back Workout
Back Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Wide grip lat pulldown (medium / neutral grip) | 4 | 8-15 | 20-25 secs |
Straight bar front raise | 4 | 8-15 | 20-25 Secs |
Barbell row | 4 | 8-15 | 20-25 Secs |
One-arm hammer strength low barbell row | 4 | 8-15 | 20-25 Secs |
Pull up (wide/overhand grip) | 4 | 8-15 | 20-25 Secs |
Back Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Conventional deadlift | 4 | 4-8 | 10-15 secs |
Hammer strength pulldown (holding uprights) | 4 | 8-15 | 10-15 Secs |
Seated cable row (V-handle) | 4 | 8-15 | 10-15 Secs |
Lying DB pullover | 4 | 8-15 | 10-15 Secs |
Wednesday: Shoulder Workout
Shoulder Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Hammer strength overhead press | 4 | 8-15 | 15-20 secs |
Shoulders seated dumbbell press | 4 | 8-15 | 15-20 Secs |
Seated DB wide grip lat pulldown | 4 | 8-15 | 15-20 Secs |
Reverse grip barbell overhead press | 4 | 8-15 | 15-20 Secs |
Bent over rear delt DB flys | 4 | 8-15 | 15-20 Secs |
Shoulder Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Strict standing barbell curls | 4 | 8-15 | 20-30 secs |
Reverse pec dec | 4 | 8-15 | 20-30 Secs |
Seated overhead triceps extension | 4 | 8-15 | 20-30 Secs |
Standing DB lateral raise | 4 | 8-15 | 20-30 Secs |
Standing DB shrugs | 4 | 8-15 | 20-30 Secs |
Related Article - Reverse Pec Deck Alternatives
Thursday: Leg Workout
Legs Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Back squat | 4 | 8-15 | 20-25 secs |
45 degree leg press | 4 | 8-15 | 20-25 Secs |
Smith machine split squat (full legs barbell squats) | 4 | 8-15 | 20-25 Secs |
Kneeling leg curl | 4 | 8-15 | 20-25 Secs |
Legs Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Reverse band back squats | 4 | 8-15 | 20-25 secs |
Walking cambered bar lunges | 4 | 8-15 | 20-25 Secs |
Romanian deadlift | 4 | 8-15 | 20-25 Secs |
DB Romanian deadlift | 4 | 8-15 | 20-25 Secs |
Barbell rack lunge (dumbbell rack lunge) | 4 | 8-15 | 20-25 Secs |
Related Article - RDL Alternatives
Friday: Arm Workout
Arm Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Machine preacher curl (supinated grip) | 3-4 | 8-15 | 15-25 secs |
Standing barbell curl | 3-4 | 8-15 | 15-25 Secs |
Overhead cable extension | 3-4 | 8-15 | 15-25 Secs |
Cable rope pushdown | 3-4 | 8-15 | 15-25 Secs |
Standing cable rope curl | 3-4 | 8-15 | 15-25 Secs |
One-arm cross-body cable extension (high pulley) | 3-4 | 8-15 | 15-25 Secs |
Pull-ups | 3-4 | to Failure | 15-20 Secs |
Arm Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated cable curls (supinated grip) | 4 | 8-15 | 15-20 secs |
Standing DB concentration curl (hammer grip) | 4 | 8-15 | 15-20 Secs |
Seated overhead triceps extension | 4 | 8-15 | 15-20 Secs |
Standing cable pushdown (pronated grip) | 4 | 8-15 | 15-20 Secs |
Dumbbell lateral raise | 4 | 8-15 | 15-20 Secs |
Smith machine drag curl | 4 | 8-15 | 15-20 Secs |
EZ-bar skull crusher (to chin) | 4 | 8-15 | 15-20 Secs |
Bench tricep dips | 4 | 8-15 | 15-20 Secs |
Weekends: Rest
Bradley Martyn, born in May 1989, had a fairly quiet and average childhood. At least until he was 6 years old when his father took his own life. After that, Martyn began running and playing more outside to escape the emotions.
At 15, he started working out in the gym and quickly became addicted. In 2006, when he was just 16, he created the Bradley Martyn Fit (BMFit) training program. While there was some recognition, the true notoriety and rise to influencer fame didn't happen until 2014.
Late into the year, Martyn started a Youtube channel to show off his strength. He began filming and posting videos of him doing outrageous stunts. Jumping out of a swimming pool or doing squats while standing on a Segway scooter helped his channel grow to over 3 million subscribers.
Bradley gained a mass following on his various social media accounts and is a social media influencer today.
He also started the Zoo Culture gym and is a brand ambassador for everything Martyn. By 2019 he had also started his own supplement line, Origin Supplements, and started and ended a professional competition career with a couple of first-place finishes.
Between his brands, social media status, and crazy stunt videos, he also finds time to be a personal trainer. He helps anyone who wishes (and can pay) and has a new channel dedicated to training guidelines and fat loss practices.
Current Body Stats
Bradley Martyn is in his best form. His following body measurements were taken at the peak of his career.
Stat | Measurement |
|---|---|
Height | 6’3” |
Weight | 235-245 lbs |
Age | 33 |
Biceps | 21 inches |
Waist | 34 inches |
Chest | 49 inches |
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Bradley Martyn’s Exercise and Workout Principles
Bradley Martyn has a well-outlined philosophy when it comes to lifting weights. Proper lifts, incorporating various styles, and having fun are what he and his workouts are all about.
Bodybuilding and Isolation Exercises
As stated earlier, Martyn focuses on bodybuilding techniques mixed with isolation movements and exercises. Bradley Martyn uses heavy weights but doesn't work out at his maximum limits.
Every Day is Arm Day
Even when he focuses his workouts on individual body parts, he ensures that his arms are doing the contractions and lifting where possible. With his “every day is arm day” approach, he gets more pump and works on compound arm exercises no matter what lift he performs.
Personalized-Approach Training Program
By lowering his weights and increasing his reps, he forces more blood (and nutrients) to his muscles. He also adds flexibility and range of motion to his routine to maintain those aspects outside of the gym.
His personalized approach is the core of his personal training side and how he feels about his own workouts as well. If you love lifting weights as much as Bradley, your results can be similar.
Love for Weightlifting as Motivation
Finally, Martyn believes you shouldn't need motivation to work out. Instead, the workout and love for lifting should be motivation enough. Even on days when he feels tired or run down, heading to the gym is a boost of energy and excitement he wants everyone to experience.
You can learn more from Martyn himself on the Culture Cast Podcast. Martyn enjoys every day in the gym, which is why he opened his own so he could be there as often as possible.
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Unlike other personal trainers, setting specific days aside for particular muscle groups can work wonders. Shoulders Thursday or chest Tuesday, for example, can give you great results in following the Bradley Martyn workout routine.
Martyn’s Competition Achievements
Martyn joined the fitness competitions between 2011 and 2013. While he wasn't focused on the competitions, he felt it was a challenge he wanted to explore. His explorations garnered him two 1st place trophies and a second-place finish across five major competitions.
Eat The Bradley Martyn Way
Eating like Bradley Martyn is actually a pleasant change from normal bodybuilder diets. Typically you will find a certain protein and a certain vegetable and eat that basically every day.
Martin enjoys a lot of eggs and a wide variety of vegetables. However, he also swaps his animal proteins every other week to add variety and flavor to his life. The Bradley Martyn diet plan is non-conventional while being conventional. It is these types of small changes that help make Bradley Martyn's system so successful.
One full day's worth of meals for Martyn on any given week will look something like this:
Breakfast
Lunch
Dinner
Foods To Eat
Eating like Bradley Martyn means changing your proteins, getting a ton of vegetables, and even more eggs. Bringing variety into your diet, though, is the key. Don't get stuck on a single meat or protein; add fun to your meals.
Foods To Avoid
Bradley Martyn attempts to eat clean and healthy but enjoys his cheat days. Often competing in eating challenges, Martyn will post the competitions on his YouTube channels.
While cheat days are okay, it is best to avoid processed foods and stay away from hot dog eating competitions.
What To Go For
What To Avoid
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What Supplements Does Bradley Martyn Take?
Aside from his daily multivitamin, Bradley Martyn supplements with the basic building blocks of any gym enthusiast.
Check Out Bradley Martin’s Fitness Apparel & Person Gym
Bradley has his brands all over the place in the fitness industry, and you can find them through his websites and social media outlets. He has three primary branding avenues, including RAW Gear, Zoo Culture, and The Daily Gainz.
RawGear
Raw Gear (Labeled as WAR GEAR) is a fitness and clothing brand created by Bradley Martyn. In his shop, he sells men's and women's fitness gear, including shorts, athletic underclothing, hoodies, jackets, hats, e-books, shoes, and more.[3]
Zoo Culture
Zoo Culture is Martyn's physical gym in Encino, California. The former gym in Woodland Hills is now a trainer studio geared to making personal trainers branch out on their own brand.
The Zoo Culture gym is a public gym with membership fees, and as of August 2022, the new location has a larger footprint, brand-new equipment, and additional facilities. Martyn also plans to open more Zoo Culture gyms and studios in the coming years.
The Daily Gainz
For those that want to take advantage of Martyn's training programs but can't get to California to join his gym, you can subscribe to The Daily Gainz, a fitness and exercise platform app with live coaching, diet and exercise planning, and goal-tracking.[4]
Bradley Martyn’s Workout Playlist – Get Motivated!
If you are on Spotify, you can listen to Martyn's playlist and get musical motivation during your own private workouts.[5]
The motivational workout playlist contains artists such as thmpsn, Afrojack, FireBeatz, Curbi, and Tujamo. With 21 songs and over an hour of solid music, your next gym session just got pumped.
Check Out - Dragon Ball Z Workout Routine
Bradley Martyn Workout Program FAQs
Bradley Martyn has shown videos doing multiple reps on the bench press at 405 pounds, 485 pounds, and 500 pounds. His current max lift is unknown, but it is over 500 pounds.
Bradley Martyn is quiet on his max weights and prefers to show off high reps at 90% of max or do more stunt lifts. However, based on his workout routines and the reps he completes at weight, his max squat is around 700 pounds.
Martyn’s deadlift made a lot of waves 6 years ago when he lifted 485 pounds for 17 reps. He later released a video deadlifting 545 for 10 reps and another pulling 675 pounds. It is unknown what his current max deadlift is.
Martyn started working out when he was 15 and is currently 33 and still in the gym. He has worked out for 18 years.
A day pass at Zoo Culture costs $60, and a yearly membership runs between $1400 and $1800, depending on membership specials.
Conclusion
Bradley Martyn may have made himself famous by pulling weight-lifting stunts for his YouTube channel, but you can't argue with his aesthetics, physique, and results. The biggest draw, aside from his influencer status on social media, is his attitude.
Martyn is well known for having fun and finding the gym as his motivation instead of needing motivation for the gym. With that attitude and following this lifting program, you can train just like him.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
2. https://www.tandfonline.com/doi/full/10.1186/1550-2783-9-33
3. https://www.rawgear.com/
4. https://www.bradleymartyn.com/
5. https://open.spotify.com/playlist/6B8laiygydOBIOc6VoZ8Zs
