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American Sniper Bradley Cooper Workout

american-sniper-bradley-cooper-780x439

For the surprise Christmas hit “American Sniper,” Bradley Cooper’s goal wasn’t to look like an oversized super hero or bodybuilder, but rather like a real-life Navy Seal. That meant focusing on real, functional strength, rather than the vanity muscles we’re used to seeing in typical action films. The kind of strength that still allows for the agility Navy Seals need to carry out their missions. And the results were convincing. Cooper gained 40 lbs. of muscle during his 10-week training regimen, going from a slim 185 lbs. to a substantial 225 lbs.

“I had to get to the point where I believed I was him,” Cooper told Men’s Health magazine. “At 185 pounds, it would’ve been a joke. His size was such a part of who he was … Chris wasn’t ripped. He wasn’t sinewy. He was just a bear.”

Bradley-Cooper-Leaves-GymJust like the real life “American Sniper” Chris Kyle, Cooper looked like a big, strong special ops soldier. But it certainly wasn’t easy to get there. Trainer Jason Walsh was enlisted to get Cooper up to his ideal fighting weight with an American sniper workout plan. According to “Men’s Health“:

“They trained twice a day. In the first workout, beginning at 5 a.m., they focused on structural exercises like deadlifts and squats to build a foundation solid enough to hold the extra mass. The second workout, late in the afternoon, was more focused on traditional muscle-building exercises. Cooper needed both types of training to convincingly portray Chris Kyle.”

“It was basically a science experiment, trying to get as big as that man was.” adds Cooper.

American Sniper Workout Plan

Wanna get Bradley Cooper’s special ops soldier look? Check out the following suggested routine and let us know how it works out. Be warned; this is a brutal workout, you’ll have to have 2-3 years of experience in the gym (and lots of free time) before trying anything like this.

 

Monday AM Workout

ExerciseSetsReps
A1Trap Bar Rack Pull *310
A2Ankle Mobility2
B1Bulgarian Split Squat38
B2Farmer’s Carry (heavy)330 yd.

* Trap Bar Rack Pull — The progression was as follows:
Weeks 1-3 3 x 10
Weeks 4-6 5 x 10
Weeks 7-9 7 x 10
Weeks 9-12 10 x 10
He also started at Pin 5 (just below knee level) and worked down to Pin 3 (mid shin) as mobility improved.

Monday PM Workout

ExerciseSetsReps
A1TRX 3-Way Shoulder Series *36
A2Triceps Pushdown315
B1Trap Bar Shrug510
B2Lateral Raise4Reverse 21s
B3Wrist Roller * *43

* TRX 3-Way Shoulder Series — 6 of each exercise.
* * Wrist Roller — Up/down = 1 rep.
Tuesday AM Workout

* Low Incline Bench Press — The progression was as follows:
Weeks 1-3 3 x 6
Weeks 4-6 4 x 6
Weeks 7-9 5 x 6
Weeks 10-12 6 x 6
* * Sled Face Pull — He did an equal number of sets of face pulls as presses, so the volume increased every three weeks.

Tuesday AM Workout

ExerciseSetsReps
A1Low Incline Bench Press *36
A2Sled Face Pull * *315 yd.
B1Dumbbell Fly / Squeeze Press Combo48
B2Supported Landmine Row48

* Low Incline Bench Press — The progression was as follows:
Weeks 1-3 3 x 6
Weeks 4-6 4 x 6
Weeks 7-9 5 x 6
Weeks 10-12 6 x 6
* * Sled Face Pull — He did an equal number of sets of face pulls as presses, so the volume increased every three weeks.

Tuesday PM Workout

ExerciseSetsReps
A1Cuban Press312
A2Seated Dumbbell Curl312
A3Band Pull-Apart315
B1Single Arm Incline Bench Lateral Raise310
B2Wrist Curl / Reverse Curl310 / 10
B3Pushups *3AMRAP

* Pushups — As many reps as possible.

Wednesday AM Workout

ExerciseSetsReps
A1Lat Pulldown (1.5 reps)38
A2Straight Arm Pulldown310
A3Face Pull312
A4Dumbbell Pullover310
A5Kayak Row38 / side

Thursday AM Workout

ExerciseSetsReps
A1Trap Bar RDL48
A2Hip Thrust310
B1Trap Bar Split Stance RDL38 / side
B2Bulgarian Split Squat38
CHeavy Sled *530 yd.

* Heavy Sled — 15 yard push/15 yard reverse drag.

Thursday PM Workout

ExerciseSetsReps
A1TRX 3-Way Shoulder Series *36
A2Dip315
B1Trap Bar Shrug510
B2Lateral Raise4Countdown 6-1
B3Plate Hold430 sec.

* TRX 3-Way Shoulder Series — 6 of each exercise.

Friday AM Workout

ExerciseSetsReps
A1Seated Barbell Overhead Press *36
A2Kneeling T-spine Rotations3
B1Barbell Chest Supported Row510
B2Ring Pushups410

* Seated Barbell Overhead Press — Bench was set to a very high incline, not totally vertical. The progression was as follows:
Weeks 1-3 3 x 6
Weeks 4-6 4 x 6
Weeks 7-9 5 x 6
Weeks 10-12 6 x 6

Friday PM Workout

ExerciseSetsReps
AShoulder Complex *5
BTRX Inverted Row / Pushup Countdown * *1
C1Sled Biceps Curl315 yd.
C2TRX Triceps Extension310

* Shoulder Complex (using dumbbells) — Consists of the following:
6 Muscle Snatches
6 Upright Rows
6 Overhead Press
6 Push Press
6 Bent Over Rows

* * TRX Inverted Row / Pushup Countdown — Consists of the following:
10 rows / 20 pushups
8 rows / 16 pushups
6 rows / 12 pushups
4 rows / 8 pushups
2 rows / 4 pushups

For a toal of 30 rows, 60 pushups. Going back and forth with little to no rest.

AMERICAN SNIPER

American Sniper Diet Plan

Walsh put Cooper on a 5,000-calorie-per-day diet, which essentially meant the actor was systematically eating every hour.  He also approached Biotest supplements founder Tim Patterson with the challenge to devise a supplement plan that would work synergistically with the workout plan.

“It’s my job to keep the athlete fully recovered and going into the gym excited, full of energy, ready to train,” Patterson said. “Bradley Cooper is highly motivated and works hard, which is a combination I’ve never seen fail. I really expected his gains to outpace everyone’s expectations. I had no doubt that we could make this happen.”

American Sniper supplement plan

Supplement
 MorningPlazma – 1,300 g
 Post-workoutMag-10® – 980 g
Optimum Nutrition Serious Mass, Chocolate, 12 Pound
 Pre-BedtimeMag-10® – 980 g

Sample 5,000 – 6,000 calorie meal plan:

 

BreakfastCaloriesCarbohydratesProteinFat
2 Egg Sandwiches:
• 4 eggs + 4 egg whites scrambled473.686.32g41.44g30.02g
• 2 slices Canadian bacon86.940.64g11.40g3.96g
• 3 slices tomato8.101.76g0.40g0.10g
• 2 Whole wheat English muffins, toasted125.3025.00g5.44g1.30g
TOTAL694.0233.72g58.68g36.88g
Snack 1CaloriesCarbohydratesProteinFat
Fruit Smoothie:
• 12 fl oz orange juice164.7438.18g2.24g1.12g
• 10 large strawberries, frozen37.109.68g0.46g0.12g
• 2 medium bananas210.0453.90g2.58g0.78g
• 4 oz protein powder**416.008.00g96.000.00g
TOTAL827.88109.76g101.28g2.02g
LunchCaloriesCarbohydratesProteinFat
2 PB & J:
• 2 Tbs low-sugar fruit spread80.0020.00g0.00g0.00g
• ¼ cup natural peanut butter420.0012.00g14.00g34.00g
• 4 slices whole wheat bread275.5251.64g10.86g4.70g
16 fl oz organic skim milk171.5023.76g16.70g0.88g
TOTAL947.02107.40g41.56g39.58g
Snack 2CaloriesCarbohydratesProteinFat
LARA Bar – Apple Pie180.0023.00g4.00g10.00g
1 medium apple71.7619.06g0.36g0.23g
2 oz walnuts370.827.77g8.64g36.97g
TOTAL622.5849.83g13.00g47.20g
DinnerCaloriesCarbohydratesProteinFat
Chicken Stir Fry
• 10 oz skinless chicken breast, cut311.8449.62g65.46g3.52g
• 2 Tbs canola oil159.120.00g0.00g18.00g
• 2 clove garlic, minced8.941.98g80.52g23.54g
• 2 cups sliced mushrooms30.804.60g4.32g0.48g
• 3 cups green beans102.3023.52g6.00g0.40g
• ¼ cup low sodium soy sauce33.705.42g3.28g0.04g
• 2 Tbs hoisin sauce70.4014.10g1.06g1.08g
• 2 cups cooked brown rice432.9089.54g10.06g3.51g
TOTAL1150.02139.16g170.70g27.06g
Snack 3CaloriesCarbohydratesProteinFat
4 whole grain waffles330.4061.80g9.88g4.98g
2 cups blueberries229.1458.26g2.98g1.32g
2 Tbs honey127.6834.60g0.12g0.00g
12 oz soy yogurt320.0054.00g12.00g6.00g
16 fl oz organic skim milk171.5123.76g16.70g0.88g
TOTAL1178.73232.42g41.68g13.18g
DAILY TOTAL5420.25672.29g426.90g165.92g


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