American Sniper Bradley Cooper Workout

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.”

“I had to get to the point where I believed I was him …  His size was such a part of who he was…

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Just 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

	Exercise	Sets	Reps
A1	Trap Bar Rack Pull *	3	10
A2	Ankle Mobility	2
B1	Bulgarian Split Squat	3	8
B2	Farmer’s Carry (heavy)	3	30 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

	Exercise	Sets	Reps
A1	TRX 3-Way Shoulder Series *	3	6
A2	Triceps Pushdown	3	15
B1	Trap Bar Shrug	5	10
B2	Lateral Raise	4	Reverse 21s
B3	Wrist Roller * *	4	3

* 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

	Exercise	Sets	Reps
A1	Low Incline Bench Press *	3	6
A2	Sled Face Pull * *	3	15 yd.
B1	Dumbbell Fly / Squeeze Press Combo	4	8
B2	Supported Landmine Row	4	8

* 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

	Exercise	Sets	Reps
A1	Cuban Press	3	12
A2	Seated Dumbbell Curl	3	12
A3	Band Pull-Apart	3	15
B1	Single Arm Incline Bench Lateral Raise	3	10
B2	Wrist Curl / Reverse Curl	3	10 / 10
B3	Pushups *	3	AMRAP

* Pushups — As many reps as possible.

Wednesday AM Workout

	Exercise	Sets	Reps
A1	Lat Pulldown (1.5 reps)	3	8
A2	Straight Arm Pulldown	3	10
A3	Face Pull	3	12
A4	Dumbbell Pullover	3	10
A5	Kayak Row	3	8 / side

Thursday AM Workout

	Exercise	Sets	Reps
A1	Trap Bar RDL	4	8
A2	Hip Thrust	3	10
B1	Trap Bar Split Stance RDL	3	8 / side
B2	Bulgarian Split Squat	3	8
C	Heavy Sled *	5	30 yd.

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

Thursday PM Workout

	Exercise	Sets	Reps
A1	TRX 3-Way Shoulder Series *	3	6
A2	Dip	3	15
B1	Trap Bar Shrug	5	10
B2	Lateral Raise	4	Countdown 6-1
B3	Plate Hold	4	30 sec.

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

Friday AM Workout

	Exercise	Sets	Reps
A1	Seated Barbell Overhead Press *	3	6
A2	Kneeling T-spine Rotations	3
B1	Barbell Chest Supported Row	5	10
B2	Ring Pushups	4	10

* 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

	Exercise	Sets	Reps
A	Shoulder Complex *	5
B	TRX Inverted Row / Pushup Countdown * *	1
C1	Sled Biceps Curl	3	15 yd.
C2	TRX Triceps Extension	3	10

* 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 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
Morning	Plazma – 1,300 g
Post-workout	Mag-10® – 980 g
	Optimum Nutrition Serious Mass, Chocolate, 12 Pound
Pre-Bedtime	Mag-10® – 980 g

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

Breakfast	Calories	Carbohydrates	Protein	Fat
2 Egg Sandwiches:
• 4 eggs + 4 egg whites scrambled	473.68	6.32g	41.44g	30.02g
• 2 slices Canadian bacon	86.94	0.64g	11.40g	3.96g
• 3 slices tomato	8.10	1.76g	0.40g	0.10g
• 2 Whole wheat English muffins, toasted	125.30	25.00g	5.44g	1.30g
TOTAL	694.02	33.72g	58.68g	36.88g
Snack 1	Calories	Carbohydrates	Protein	Fat
Fruit Smoothie:
• 12 fl oz orange juice	164.74	38.18g	2.24g	1.12g
• 10 large strawberries, frozen	37.10	9.68g	0.46g	0.12g
• 2 medium bananas	210.04	53.90g	2.58g	0.78g
• 4 oz protein powder**	416.00	8.00g	96.00	0.00g
TOTAL	827.88	109.76g	101.28g	2.02g
Lunch	Calories	Carbohydrates	Protein	Fat
2 PB & J:
• 2 Tbs low-sugar fruit spread	80.00	20.00g	0.00g	0.00g
• ¼ cup natural peanut butter	420.00	12.00g	14.00g	34.00g
• 4 slices whole wheat bread	275.52	51.64g	10.86g	4.70g
16 fl oz organic skim milk	171.50	23.76g	16.70g	0.88g
TOTAL	947.02	107.40g	41.56g	39.58g
Snack 2	Calories	Carbohydrates	Protein	Fat
LARA Bar – Apple Pie	180.00	23.00g	4.00g	10.00g
1 medium apple	71.76	19.06g	0.36g	0.23g
2 oz walnuts	370.82	7.77g	8.64g	36.97g
TOTAL	622.58	49.83g	13.00g	47.20g
Dinner	Calories	Carbohydrates	Protein	Fat
Chicken Stir Fry
• 10 oz skinless chicken breast, cut	311.84	49.62g	65.46g	3.52g
• 2 Tbs canola oil	159.12	0.00g	0.00g	18.00g
• 2 clove garlic, minced	8.94	1.98g	80.52g	23.54g
• 2 cups sliced mushrooms	30.80	4.60g	4.32g	0.48g
• 3 cups green beans	102.30	23.52g	6.00g	0.40g
• ¼ cup low sodium soy sauce	33.70	5.42g	3.28g	0.04g
• 2 Tbs hoisin sauce	70.40	14.10g	1.06g	1.08g
• 2 cups cooked brown rice	432.90	89.54g	10.06g	3.51g
TOTAL	1150.02	139.16g	170.70g	27.06g
Snack 3	Calories	Carbohydrates	Protein	Fat
4 whole grain waffles	330.40	61.80g	9.88g	4.98g
2 cups blueberries	229.14	58.26g	2.98g	1.32g
2 Tbs honey	127.68	34.60g	0.12g	0.00g
12 oz soy yogurt	320.00	54.00g	12.00g	6.00g
16 fl oz organic skim milk	171.51	23.76g	16.70g	0.88g
TOTAL	1178.73	232.42g	41.68g	13.18g
DAILY TOTAL	5420.25	672.29g	426.90g	165.92g