Bradley Martyn Diet and Workout Plan

Bradley Martyn Diet

The Bradley Martyn diet is all about finding a healthy balance with food. You shouldn’t drive yourself crazy when it comes to dieting. Eat clean most of the time and enjoy a cheat meal once in a while.

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Who is Bradley Martyn?

Bradley Martyn is an entrepreneur, YouTube icon and former fitness competitor. Even though he no longer participates in bodybuilding shows, Bradley lifts heavy and stays lean year round.

When Bradley was around 15 years old, he began lifting weights. During his early twenties he worked as a personal trainer, while posting pictures on Instagram.

Social Media Fame

Bradley’s popularity blew up around this time, because of his shredded physique and helpful workout tips. He then started uploading videos to YouTube in 2014 and now his channel has almost 3 million subscribers.

Today, Bradley is a gym owner, owns a clothing line, and runs a podcast. He continues to post motivational and helpful content on social media and trains with other influencers, such as Dan Bilzerian, Ulisses Jr, Mike Rashid, Simeon Panda, and Larry Wheels.

Bradley Martyn Stats

  • Height: 6’3″ (190.5 cm)
  • Weight: 235 – 245 lbs (106.6 – 111.1 kg)
  • Year of Birth: 1989

Competition Results

  • 2013 NPC USA Championships, 8th
  • 2013 NPC Phil Heath Classic, 1st
  • 2012 NPC USA Championships, 10th
  • 2011 NPC USA Championships, 2nd
  • 2011 NPC Southern California Championships, 1st

Even though Bradley Martyn no longer competes, he still maintains a relativity lean physique year round. And being around 235 – 245 lbs, he really needs to plan his diet for maintaining that kind of muscle mass.

Bradley Martyn Diet

Bradley usually makes a shake first thing in the morning, or have one of his pre-made meals from Trifecta Nutrition. When making a shake he will combine whey protein, almond milk, mixed berries, some type of raw vegetable, and a banana. A banana can help with muscle cramps, because it has potassium.

  1. 8 ounces of lean beef and 2 cups of brown rice
  2. Thyme and rosemary quinoa stew from Trifecta Nutrition
  3. 2 scoops whey protein (post workout)
  4. 8 ounces of Flat iron steak with 2 cups of white rice
  5. Brown rice with sriracha tamari vegetables from Trifecta Nutrition
  6. 8 ounces of Chicken and 12 ounces of sweet potato


Bradley likes to alternate his protein sources every other week. You really don’t need to do this, but it keeps him from getting bored of the same old food. Bradley enjoys chicken, bison and ground beef. He also sticks with whole eggs and doesn’t like to buy egg whites.

The Bradley Martyn diet doesn’t follow trends. Low fat diets are very popular, but he doesn’t shy away from fat. Yes, too much of it can set you back. But when you eat too much lean meat, it will go right through you and your body will get hungry much quicker.


When it comes to vegetables, Bradley sticks to eating one at a time. So, when he does meal prep he will make the same vegetable for the entire week. Bradley will then switch to a different vegetable the following week, to keep things fresh. He doesn’t need to do this when eating pre-made meals.

The most important thing when it comes to dieting is maintaining a lean physique. Your goal shouldn’t only be to get shredded for a short amount of time. Bradley believes that finding a balance in your diet is key to staying in shape and it keeps you from getting burned out.

Bradley Martyn Workout Routine

Bradley’s main focus is bodybuilding and building specific muscles groups in the body. This means that his main focus is isolation exercise. Bradley says not to think about being the person in the gym who can lift the most amount of weight. It’s important to lower the weight, slow down the reps, and contract the muscles.

Chest Workout 1

When it comes to the bench press, Bradley doesn’t focus on doing as much weight as he can. Instead he keeps his ego in check and fully goes through the entire range of motion, while squeezing the muscles.

  1. Barbell flat bench press 4 x 10-12
  2. Incline dumbbell press 4 x 10-12
  3. Machine chest press 4 x 10-12
  4. Weighted dips 4 x 12-15
  5. Weighted push-ups 4 x 12-15

Chest Workout 2

  1. Barbell flat bench press 4 x 8-10
  2. Seated machine press 4 x 8-10
  3. Incline dumbbell press 4 x 8-10
  4. Hammer strength chest press 4 x 8-10
  5. Triceps pushdown with rope 4 x 12-15

Back Workout 1

For back days, Bradley likes to incorporate a bunch of different exercises to target the entire back. Again, don’t go crazy with the weight here. Really focus on going slow and squeezing through with each rep.

  1. Wide grip lat pull down 4 x 10-12
  2. Dumbbell row 4 x 10-12
  3. Bent over barbell row 4 x 10-15
  4. Strict pull-up 4 x 12-15

Back Workout 2

  1. Barbell deadlift 6 x 10/8/6/4/2/2
  2. Hammer strength seated high row 4 x 8-12
  3. Close grip seated cable row 4 x 8-12
  4. Hammer strength seated low row 4 x 8-12
  5. Dumbbell pullover (on bench) 4 x 10-12

Shoulder Workout 1

When doing the overhead press movement, Bradley says it’s important to think about pressing the weight up and down. Some people tend to bring the weight forward, which doesn’t target the delts as much.

  1. Seated dumbbell press 5 x 10-15
  2. Straight bar front raise 5 x 10-15
  3. Standing dumbbell lateral raise 5 x 10-15
  4. Cable face pull 5 x 15-20
  5. Barbell shrug 5 x 10-15

Shoulder Workout 2

  1. Reverse grip military press 4 x 8-12
  2. Seated dumbbell lateral raise 4 x 10-15
  3. Front plate raise 4 x 10-15
  4. Reverse pec deck machine 4 x 10-12
  5. Dumbbell rear delt fly (with bench) 4 x 10-15

Leg Workout 1

Bradley admits that the weakest muscle in his legs are his quads. So, the below workout is a standard leg routine – with a heavy quad focus. Make sure to take a closer stance than normal on squats for more depth.

  1. Barbell Squats 5 x 6-10
  2. Front rack lunge 5 x 10-12
  3. Leg extensions 5 x 12-15
  4. Dumbbell lunges 5 x 12-15

Leg Workout 2

  1. Hack squat 5 x 6-12
  2. Leg press 5 x 6-12
  3. Smith machine split squat 4 x 8-12
  4. Single leg hamstring curl 4 x 8-12

Arm Workout

Bradley likes to joke around and say that everyday is arm day. So, when it comes to arm workouts, he knows what he’s talking about. This is a biceps and triceps focused routine.

  1. Close-grip barbell bench press 4 x 8-10
  2. Bicep curls with bands 4 sets to failure
  3. Seated cable curl 4 x 10-12
  4. Seated overhead triceps extension 5 x 8-12
  5. Strict sanding barbell curl 5 x 5-10
  6. Triceps press (burnout at the end)

Bradley Martyn’s Gym

In 2017, Bradley Martyn opened Zoo Culture – a gym located in Woodland Hills, CA. He was tired of the big commercial gyms that all seemed the same. Bradley’s focus was on building a smaller gym, where people were friendly and wanted to motivate each other.

Bradley has made lasting friendships in the gym. He met his cameraman Kevin Lo, who frequently films videos for his YouTube channel. He wanted to create an environment where people help each other out. As Bradley always says, let’s get better together.

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