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Bradley Cooper Workout

American Sniper Movie Workout

If you want to get into beast mode like Bradley Cooper for American Sniper, check out the workout regimen he used to prep for his role as a Navy SEAL:

WORKOUTS

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

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.

Source: https://www.t-nation.com/workouts/american-sniper-workout