Bradley Martyn’s workout routine and diet plan focus on building strength, aesthetics, and overall performance using a mix of heavy compound lifts, high-volume hypertrophy work, and balanced nutrition. If you want to know how one of the most popular fitness influencers and gym owners trains and eats, this guide gives you the full breakdown.
Bradley Martyn, known for his YouTube channel and RAWGEAR brand, emphasizes intelligent training, smart recovery, and clean eating. His methods are built on years of experience as a competitive bodybuilder and fitness coach, and he tailors both workouts and diet to support muscle growth while staying lean.
Bradley Martyn’s Training Philosophy
- Balanced hypertrophy: 8–12 reps per set with 20 sets per muscle group per week.
- Controlled volume: Workouts last around 60–90 minutes.
- Heavy compound movements: Squats, bench press, and deadlifts form the foundation.
- Progressive overload: Gradually increasing weight to stimulate growth.
- Functional strength: Movements that improve real-world athletic ability.
He avoids excessive core isolation work, as compound lifts already target the core effectively.
Bradley Martyn Workout Routine (5-Day Split)
Day 1 – Chest
- Barbell Bench Press: 4×6–8
- Incline Dumbbell Press: 4×8–10
- Machine Press: 4×10–12
- Weighted Dips: 3×8–12
- Push-Ups (Weighted): 3×Failure
Day 2 – Back
- Pull-Ups (Weighted): 4×8–12
- Barbell Rows: 4×8–12
- Dumbbell Rows: 4×8–10
- Lat Pulldowns: 3×10–12
- Face Pulls: 3×12–15
Day 3 – Shoulders
- Seated Dumbbell Press: 4×8–10
- Front Raises: 3×12–15
- Lateral Raises: 3×12–15
- Shrugs: 4×12–15
Day 4 – Legs
- Squats: 4×6–10
- Front Rack Lunges: 3×8–10 each leg
- Leg Press: 4×12–15
- Leg Extensions: 3×15–20
- Romanian Deadlifts: 4×8–12
Day 5 – Arms
- Close-Grip Bench Press: 4×8–10
- Cable Curls: 4×12–15
- Barbell Curls: 4×10–12
- Overhead Triceps Extension: 4×10–12
- Triceps Pressdowns: 3×12–15
Tip: Bradley often performs drop sets and supersets to maximize pump and hypertrophy.
Bradley Martyn Diet Plan
Nutrition Philosophy
- Whole foods: Lean proteins, complex carbs, and healthy fats.
- Flexible eating: Occasional cheat meals for balance.
- Macronutrient awareness: Adjusts protein, carbs, and fats based on goals.
- Hydration: High water intake to support muscle recovery and performance.
Typical Daily Meal Plan
- Meal 1 (Breakfast): Salmon or Eggs, Whole-Grain Toast, Vegetables or Fruit
- Meal 2 (Lunch): Bison Burger or Lean Steak, Brown Rice or Quinoa, Mixed Greens
- Meal 3 (Snack): Greek Yogurt with Almond Butter, Mixed Nuts
- Meal 4 (Dinner): Grilled Fish or Chicken Breast, Quinoa or Sweet Potato, Steamed Vegetables
- Meal 5 (Post-Workout Shake): Whey Protein + Creatine + Banana
Supplements Bradley Uses
- Whey Protein (muscle repair)
- Creatine Monohydrate (strength and performance)
- BCAAs (recovery)
- Multivitamin (micronutrient support)
- Pre-Workout (focus and energy)
- Fish Oil & Turmeric (joint and inflammation support)
Why His Routine Works
- Balanced volume & intensity keep muscles growing without overtraining.
- Nutrient-dense meals fuel recovery and maintain lean muscle mass.
- Smart supplementation covers performance and recovery needs.
- Flexible dieting approach helps sustain long-term adherence.
Final Thoughts
Bradley Martyn’s workout routine and diet plan focus on progressive resistance training, proper nutrition, and flexibility. Whether your goal is muscle growth or overall fitness, his approach is highly adaptable.
Start slow, track your progress, and adjust your nutrition and workouts to your body’s response. If you’re serious about building strength and aesthetics like Bradley Martyn, consistency and smart planning are key.