Hadi Choopan Diet and Workout Plan

The Hadi Choopan diet follows the classic bodybuilding approach to nutrition. His meal plan will change depending on the time of the year.

When preparing for a bodybuilding competition, Hadi will decrease his calories in order to get as lean as possible. But during the off-season Hadi will eat more food, so he can add a solid amount of muscle mass to his frame.

Who is Hadi Choopan?

Hadi Choopan is an Iranian professional bodybuilder and fitness influencer. He’s had a very successful career and recently won the 2022 Mr. Olympia competition.

Today, Hadi connects with has fans on social media and frequently uploads training and nutritional videos to his YouTube channel.


Height5′ 7″ (169 cm)
Weight231 lbs (105 kg)
Year of birth1987

Hadi Choopan Diet Plan

Hadi’s diet shouldn’t come as a surprise to those of you who are familiar with bodybuilding. He will normally eat around 6-7 meals each day.

The amount of food he eats really depends on the time of year and if he’s preparing for a competition. Let’s take a look at what Hadi might eat during the day, if he wanted to maintain his physique.

Day of Eating

Meal 1Whole eggs, egg whites, and cream of rice
Meal 22 scoops whey protein and a banana
Meal 3Chicken breast, baked sweet potatoes, and broccoli
Meal 4White fish with mustard, fried white rice, and onions
Meal 5Ground beef, brown rice pasta, and marinara sauce
Meal 6Chicken breast, white rice, black beans, corn, and a large salad

The biggest take away from Hadi’s meal plan is that he sticks to the same foods throughout the year. Even during the off-season he isn’t going too crazy with his diet.

Sure, he will eat cheat meals once in a while but he eats more calories instead than dirty bulking. For example, Hadi might eat more carbohydrates during the off-season when looking to bulk up.


It can be difficult to get enough protein only through food. That’s where supplements can come in handy. At night sometimes Hadi will make a protein shake if he hasn’t been able to reach his macronutrients for the day.

Whey protein is a great supplement that can help you hit your protein goals. And it’s much easier to drink a shake instead of eating 10 ounces of chicken late at night.

But protein shakes also supply your body with water, carbohydrates, vitamins, and amino acids. These supplements will help your muscles recover and grow during periods of rest.

Fueling your body and getting enough sleep is just as important as training. You won’t be able to grow your muscles if you eat unhealthy foods and don’t get enough rest.

Hadi Choopan Workout Routine

Hadi will usually focus on 1-2 muscle groups for each workout. He will preform a variety of isolation exercises, in order to target and grow his muscles. Let’s take a look at what a sample week of training might look like for him.

Chest Workout

  • Warm up: Machine press 3 x 20
  • 1st exercise: Machine press 5 x 8-12
  • 2nd exercise: Incline dumbbell fly 5 x 8-12
  • 3rd exercise: Smith machine bench press 5 x 8-12
  • 4th exercise: Standing cable chest fly 5 x 8-12

Shoulder Workout

  • Warm up: Alternating front and side dumbbell raise 3 x 12
  • 1st exercise: Seated dumbbell front raise 6 x 8-10
  • 2nd exercise: Seated dumbbell press 6 x 8-10
  • 3rd exercise: Shoulder press machine 6 x 8-10
  • 4th exercise: Rear delt fly machine 6 x 8-10
  • 5th exercise: Standing dumbbell shrug 6 x 10-12
  • 6th exercise: Barbell front raise 6 x 8-10

Back Workout

  • Warm up: Seated machine row 3 x 15
  • 1st exercise: Seated machine row 5 x 8-12
  • 2nd exercise: Close grip lat pull down 5 x 8-12
  • 3rd exercise: Bent over cable pull down 5 x 8-12
  • 4th exercise: Dumbbell pullover on bench 5 x 8-12
  • 5th exercise: Assisted pull up machine 4 x to failure

Leg Workout

  • Warm up: Leg extension machine 3 x 15-20
  • 1st exercise: Leg press 6 x 8-10
  • 2nd exercise: Hack squat machine 6 x 6-8
  • 3rd exercise: Smith machine front squat 6 x 8-12
  • 4th exercise: Lying hamstring curl 6 x 10-12
  • 5th exercise: Stiff leg deadlift with dumbbells 6 x 8
  • 6th exercise: Wide stance leg press 6 x 8-10
  • 7th exercise: Walking barbell lunge 2 x 10-12
  • 8th exercise: Leg extension machine 6 x 10-12
  • 9th exercise: Reverse hamstring curl machine 6 x 12
  • 10th exercise: Single leg hamstring curl 6 x 12

Arm Workout

  • 1st exercise: Bodyweight dip 5 x 12
  • 2nd exercise: Close grip bench 5 x 10
  • 3rd exercise: Triceps push downs wide grip 5 x 10
  • 4th exercise: Incline skull crusher 5 x 10
  • 5th exercise: Underhand cable push down 5 x 10
  • 6th exercise: Barbell curl 5 x 10
  • 7th exercise: Dumbbell curl 5 x 10
  • 8th exercise: Barbell concentration curl 5 x 10
  • 9th exercise: Single arm preacher machine curl 5 x 10

Past Results

WBPF World ChampionshipsSilver medal2012
WBPF Asia ChampionshipsGold medal2013
WBPF World ChampionshipsGold medal2013-2015
Mr. Olympia AmateurGold medal2017
IFBB Sheru ClassicSilver medal2017
Asia Grand PrixSilver medal2017
San Marino ProSilver medal2017
Dubai ExpoSilver medal2018
IFBB Portugal ProGold medal2018
Asia Grand PrixGold medal2018
IFBB Vancouver ProGold medal2019
Mr. Olympia3rd place2019
Mr. Olympia4th place2020
Mr. Olympia3rd place2021
Mr. Olympia1st place2022

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