Born on May 22, 1989, in San Francisco, California, Bradley Martyn is a bodybuilder, fitness influencer, personal trainer, and serial entrepreneur. He owns the “Zoo Culture” gym, the lifestyle and fitness apparel brand Rawgear, and he hosts the Culture Cast podcast. Martyn is well-known for running popular health and fitness YouTube channel with over 3 million subscribers.
The fitness guru didn’t always have it easy; his father committed suicide when he was six. Bradley had to grow up without a father figure, struggling through poverty, depression, and learning how to be successful on his own. He started training at the age of 14 to overcome his mental health issues and improve his overall health.
Over the next few years, he continued to build his physique while also expanding his knowledge of fitness, weight training, and proper nutrition. He rose to prominence in August 2014 after launching his YouTube channel, where he began uploading training videos and personal Vlogs. He’s also active on other popular social media platforms like Instagram, Twitter, Facebook, and TikTok.
After years of experience in the fitness industry, he founded BMFIT SQUAD, an online training program designed to help others achieve their fitness goals. He’s compiled years of the most valuable information that has helped him and thousands of others to achieve unprecedented levels of success. His program provides an inexpensive and effective training platform that makes nutrition, exercise, and overall health simple.
The program includes workout routines designed to help you achieve your bulking or cutting goals in the shortest amount of time possible, a variety of macro-friendly meal plans for people looking to lose fat, get stronger, and/or gain lean muscle, step-by-step exercise instructions, and weekly articles to keep you up to date on the most important information on training, nutrition hacking, and living a fit and healthy lifestyle.
Bradley Martyn has a crazy physique, and he regularly shares his training secrets on Instagram. So, if you want to have a frame like his, give him a follow and learn his tricks.
Bradley Martyn Workout Routine
Bradley Martyn works out with heavy weights six days a week, constantly pushing himself to his limits. He will vary his workouts so that his body does not get used to a particular routine, performing 8-12 reps in sets of 4, but then increasing to 10-15 reps in other sessions. Bradley trains a single muscle group per session to focus on that muscle group and give it the volume and intensity to grow.
He performs four to six exercises per session, incorporating various high-intensity bodybuilding techniques such as drop sets, supersets, forced reps, and partials to shock his muscles into growth, increase blood flow, and promote hypertrophy. He also adds resistance bands to barbell and dumbbell exercises to challenge the muscle at the end of the motion where the weight feels the lightest.
Monday: Chest
- Barbell Bench Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 4 sets of 8-12 reps
- Machine Chest Press: 4 sets of 10 reps
- Weighted Dips: 4 sets of 15 reps
- Weighted Push-Ups: 4 sets of 12 reps
Tuesday: Back
- Wide Grip Lat Pulldown: 4 sets of 10-12 reps
- Dumbbell Row: 4 sets of 10-12 reps
- Bent Over Barbell Row: 4 sets of 12 reps
- Pull-Ups: 4 sets of 15 reps
Wednesday: Legs
- Barbell Squats: 4 sets of 8-12 reps
- Front Rack Lunge: 4 sets of 8-12 reps
- Leg Extensions: 4 sets of 12-15 reps
- Dumbbell Lunges: 4 sets of 12 reps
Thursday: Arms
- Close-Grip Barbell Bench Press: 4 sets of 8-10 reps
- Bicep Curls: 4 sets of 10 reps
- Seated Cable Curls: 4 sets of 8-12 reps
- Seated Overhead Triceps Extension: 4 sets of 8-12 reps
- Standing Barbell Curls: 4 sets of 12 reps
- Triceps Press: 4 sets of 8-10 reps
Friday: Shoulders
- Dumbbell Press: 4 sets of 8-12 reps
- Front Raise: 4 sets of 8-12 reps
- Dumbbell Lateral Raise: 4 sets of 10 reps
- Cable Face Pulls: 4 sets of 12 reps
- Barbell Shrugs: 4 sets of 15 reps
Bradley Martyn Diet Plan
People must consider diet and resistance training when building muscle. Protein is a crucial macronutrient, but a person also needs to eat carbohydrates to replenish glycogen and avoid fatigue. According to the International Society of Sports Nutrition, consuming 1.4–2.0 grams of protein per kilogram of body weight per day is sufficient for most exercising individuals to build and maintain muscle mass. Eating the right foods provides your muscles with the nutrients they need to recover and grow bigger. On the other hand, consuming the wrong foods will yield poor results.
Bradley Martyn focuses on the diet to maximize his gym results and maintain muscle mass, as eating the wrong foods can damage his bodybuilding goals. He also ensures that his protein intake is sufficient to sustain his muscles as they repair and rebuild after workouts. He also ensures that he consumes enough carbohydrates, healthy fats, and at least five servings of fruits and vegetables each day.
- Breakfast: beef sausage with egg and roasted potatoes.
- Snack: Greek yogurt with nuts and berries.
- Lunch: chicken breast, basmati rice, and mushrooms.
- Snack: smashed chickpea and avocado toast.
- Dinner: salmon with corn, brown rice, green peas and green beans.
- Dessert: Mixed Berry protein pancakes.
Bradley Martyn Supplements
Supplements can help maximize your gains by providing calories and protein or by allowing you to exercise harder. Including the right products in your workout regimen will help you recover faster, improve muscle repair, and prevent muscle mass breakdown, allowing you to perform at your best. Supplements can also help athletes who have a known nutrient deficiency. Some supplements work as ergogenic aids, boosting energy production and recovery.
His favorite supplements include:
- Protein
- BCAAs
- L-Glutamine
- Creatine
- Fat Burners
- Multi-Vitamins
- Fish Oil
