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Brad Castleberry Workout Routine

Hanna Walther Author Profile



Brad Castleberry's Workout Routine and Diet

What does Brad Castleberry’s workout routine look like?

Brad Castleberry is a professional bodybuilder, powerlifter, founder of nutrition company Castleberry Nutrition, social media influencer, and ex-football player.

Brad is known for his tough-guy mentality, insane physical physique, and his well-documented fitness journey in bodybuilding and powerlifting.

While controversial, there’s no doubt that Brad has experienced major muscle growth since entering his first bodybuilding competition, and continues to find new ways to push the boundaries for himself.

Although we’ve done research on Brad Castleberry’s diet and exercise regime, this article isn’t his exact workout routine. It provides a general idea of what Brad does when training for a bodybuilding show, based on his own commentary and information from others in the industry. 


Current Stats 

  • Height:‎ 5’10”
  • Weight: 245-255 pounds
  • Age: 32 years old
  • Birthday: June 10, 1989
  • Accolades: earned his Pro card at the Muscle Mania show at age 20, over 1 million Instagram followers


Workout Principles

Brad’s mom got him a gym membership once he discovered his love for weightlifting at a young age. After his football career fizzled out in junior college, Brad decided to focus all his efforts on bodybuilding.

Many people in the fitness industry know of Brad Castleberry because of the accusations that he uses fake weights and fake plates in his particularly heavy workout videos.

Brad has consistently denied these claims, along with accusations that he uses performance enhancers, but it’s difficult to say for sure what is true.

He claims to use the accusations and critique as motivation; he says, “I must be doing something right if my appearance is associated with lifting fake weights.” 

Brad Castleberry despises stretching because he feels like it is time-consuming, but he knows how important stretching is for weight training.


Brad Castleberry’s Workout Routine

To stimulate muscle growth, burn fat, and get stronger, Brad is actively weight lifting and working out 7 days a week. Fitness is a huge part of his life and you will most likely always find him training or in the gym; typically, he works out twice a day to keep his gains up.

He adds active recovery days to his workouts to rest his body so he can comfortably add more weight for future lifts and strengthen his physique. His social media shows him lifting, hiking with his kids, and spending time in the gym.



  1. Barbell back squat (3 sets, 7-9 reps)
  2. Wide-Grip bench press (3 sets, 7-9 reps)
  3. Wide-Grip pull-down (3 sets, 8-10 reps)

The wide-grip pull-down is one of Brad’s favorite exercises; he loves training his back muscles to improve his overall physique and posture. He’s constantly lifting weights and adding moves to his back workouts so he resembles his hero, Arnold Schwarzenegger.



Brad uses Tuesday as an active rest day, where he completes 30 minutes of cardio. He may spend this time on the treadmill or the exercise bike.



  1. Barbell back squat (3 sets, 5 reps)
  2. Deadlifts (3 sets, 5 reps)
  3. Wide-grip bench press (3 sets, 5 reps)
  4. Overhead barbell press (3 sets, 5 reps)
  5. Wide-grip pull-downs (3 sets, 12 reps)



Another active rest day is on the agenda in the Brad Castleberry workout routine. He may play sports, ride the exercise bike, or use the rowing machine.



  1. Barbell squats (3 sets, 5 reps)
  2. Wide-grip bench press (3 sets, 5 reps)
  3. Dumbbell rows (3 sets, 6 reps)
  4. Leg curls (3 sets, 12 reps)
  5. Wide-grip pull-downs (3 sets, 12 reps)



Brad Castleberry spends Saturday doing more active recovery; he may go for a hike or a run to shake out any muscle soreness. Living in San Diego means he can spend time outside completing his workout for the day.



On Sundays, Brad Castleberry is back in the gym pursuing his bodybuilding career. Most people take Sunday off, but Brad prefers to hit the gym every other day to complete his powerlifting workouts. 

  1. Close-grip bench press (3 sets, 8 reps)
  2. Deadlifts (3 sets, 5 reps)
  3. TRX Rows (3 sets, 8-12 reps)


Brad Castleberry’s Diet 

Brad Castleberry understands the importance of clean eating, but he doesn’t overthink every meal he puts in his body. His favorite foods include steak and potatoes, eggs, peanut butter, and protein powder.

Brad eats to fuel his body and doesn’t take eating healthy overboard, but simply eats at the same time every day and chooses smart options that will energize him. 

He eats six meals per day and looks forward to cheat meals on occasion to replenish his body after challenging workouts. His social media is filled with the food he eats, making the Brad Castleberry diet easy to follow.

Here is Brad Castleberry’s diet:  

Meal 1 

  • 2 rounds of wholemeal toast
  • 5 poached eggs
  • 2 medium bananas
  • Peanut butter
  • 2 scoops of whey protein isolate powder

Meal 2

  • 10 ounces potatoes
  • 6 ounces tuna

Meal 3

  • 6 ounces of steak
  • 1 cup of brown rice
  • Handful of almonds

Meal 4

  • 1 cup of oatmeal
  • 6 ounces of grilled chicken
  • Brussel sprouts

Meal 5

  • 1 can of tuna
  • Boiled potatoes
  • Green salad

Meal 6



Along with eating healthy, Brad Castleberry uses clean supplements to achieve his impressive physique. Brad started Castleberry Nutrition because he saw a gap in the fitness industry that he hoped to fill with his supplements.

As the supplement market becomes more saturated with scammy products, Brad strives to provide clean, powerful supplements to his clientele. 



Brad’s positive attitude, muscle gains, and dedication to the sport have earned him an impressive online community.

The pro bodybuilder is consistently working towards his fitness goals, and despite any controversy, there’s no doubt Brad Castleberry is a very strong guy.

From eating well rounded foods to competing in bodybuilding competitions, Brad Castleberry loves sharing his gym life routine with his followers. 

From an early age, he wanted to break world records in weightlifting — do you think it’ll happen? 

What do you think about Brad Castleberry’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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