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Bradley Cooper Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Start Plan (PRO)

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Bradley Cooper Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Bradley Cooper Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Day 1
Day 2
Day 3

Bradley Cooper Fitness Workout

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Notes for Week 1, Day 1

The workout that Bradley Cooper did to get in shape for the "A Team" movie is called the 3-2-1 workout. You are going to do 3 - 10 minute cardio sections, 2 - 10 minute strength circuits, and 1 - 10 minute core workout.

For the strength circuits and the core circuit you are going to keep going through the exercises for ten straight minutes without stopping. You can take a minute or two in between the different 10 minute workout sections. Five times through each exercise on the strength circuits is a good goal.

If you are not able to complete the workout in 10 minute segments then start with 5 minute segments and work your way up to 10 minute segments.

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Exercise	Sets	Distance	Time	Reps	Weight	Rest
Treadmill Jogging Quads / Beginner	Treadmill Jogging 1 sets, 00:10:00	1	--	00:10:00			--:--
Pull-Up Lats / Intermediate	Pull-Up 5 sets, 8 reps	5			8		--:--
Squat Quads / Beginner	Squat 5 sets, 10 reps	5			10	--	--:--
-- --	Bench Press 5 sets, 10 reps	5			10	--	--:--
-- --	Jump Rope 1 sets, 00:02:00	1		00:02:00			--:--
-- --	Jump Rope Running 1 sets, 00:02:00	1	--	00:02:00			--:--
-- --	Jump Rope Shuffle 1 sets, 00:01:00	1		00:01:00			--:--
-- --	Alternating High Knees Jump Rope 1 sets, 00:01:00	1		00:01:00			--:--
-- --	Alternating Leg Jump Rope 1 sets, 00:01:00	1		00:01:00			--:--
-- --	Bunny Hop Jump Rope 1 sets, 00:01:00	1		00:01:00			--:--
-- --	High Knees Jump Rope 1 sets, 00:01:00	1		00:01:00			--:--
-- --	Jump Rope Lateral Hop 1 sets, 00:01:00	1		00:01:00			--:--
-- --	Deadlift 5 sets, 10 reps	5			10	--	--:--
-- --	Push-Up 5 sets, 20 reps	5			20		--:--
-- --	Military Press 5 sets, 10 reps	5			10	--	--:--
-- --	Elliptical Trainer 1 sets, 00:10:00	1	--	00:10:00			--:--
-- --	Plank 1 sets, 00:01:00	1		00:01:00			--:--
-- --	Side Plank 1 sets, 00:01:00	1		00:01:00			--:--
-- --	Medicine Ball V-Up 3 sets, 20 reps	3			20	--	--:--
-- --	Pulse Up 3 sets, 20 reps	3			20		--:--

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Workout Plan Summary

"People" magazine's 2011 "Sexiest Man Alive" Bradley Cooper did not get his attractive physique by accident. The star of "The A-Team," "The Hangover" and most recently "Limitless" uses a program called the 3-2-1 workout to get into exceptional shape for his latest role. Follow your own Bradley... more

Follow your own Bradley Cooper A-Team workout to gain muscle mass, improve cardiovascular endurance and get ripped.

Bradley Cooper Training

The Bradley Cooper workout routine is a 120-minute program done three days per week. It is called the 3-2-1 workout because it includes 3 10-minute cardio sections, 2 10-minute strength training sections and 1 core training section also lasting 10 minutes. The workout routine is a full-body program that works the calves, hamstrings, quadriceps, abs, obliques, lats, pecs and shoulders, ensuring you get ripped from head-to-toe.

Not everyone may be able to begin with 60 minutes of exercise. This program is designed for intermediate exercisers. Try cutting the workout in half by performing five minute sections instead of 10 and work up to the complete routine.

Bradley Cooper Workout for A-Team

The Bradley Cooper workout routine for A-Team includes three different workouts. Each Bradley Cooper workout burns calories and strengthens your muscles, but the three routines employ different tactics and exercises.

Routine #1

The first routine is the Bradley Cooper Fitness Workout. This Bradly Cooper exercise plan begins with 10 minutes of running on a treadmill. The rest of the workout involves various jump rope exercises lasting one to two minutes and five sets of eight to 20 traditional strength training exercises, such as squats and military presses.

The workout also includes core exercises, either in sets of 20 reps or held for one minute. The jump rope and treadmill running burn calories and improve aerobic endurance. The strength training exercises build muscle mass and the core exercises both tone your abs and improve balance.

Routine #2

The second routine is the Bradley Cooper Muscle Mass Workout. The treadmill is again used for 10 minute intervals of running but the elliptical trainer is now brought in for the same purpose.

The rest of the workout is a combination of strength training exercises with core exercises. Repetitions are kept low, between eight and 12, to focus on increasing mass. There are also short sprints for power training.

Routine #3

The third routine is the Bradley Cooper Toning Workout.

A rowing machine, stair stepper and stationary bike are used for the 10-minute cardio sections. Three core exercises done in three sets of 12 reps, plus one minute of holding planks challenge the core. There are also six strength training exercises like pull-ups to tone the muscles.

Bradley Cooper Nutrition Plan

A Bradley Cooper fitness program works best with moderate, healthy eating. According to DietsinReview.com, Cooper reduced his salt intake and gave up flour and sugar while following the 3-2-1 workout. He ate mainly fruits, vegetables, eggs and meat.

By following a Bradley Cooper workout and diet plan you can see great results in 30 days. Start following the Bradley Cooper workout plan now!

Notes for Week 1, Day 2

For the Sprints you are going to sprint for 10-15 seconds and then take a 30 second break before immediately sprinting again. If you are advanced try to limit yourself to only a 20 second break in between each sprint. Including the rest times you should be doing the sprints for a total of 10 minutes as well.

If you are not able to complete the workout in 10 minute segments then start with 5 minute segments and work your way up to 10 minute segments.