Get to know Hadi Shepherd’s bodybuilding program!

Who is Hadi Chapan? What is Hadi Chopan’s fitness program like? What is his meal plan? Hadi Choupan is a successful and famous bodybuilder in Iran and the world who has been able to win various awards and honors in his years of activity and achieve his big goals. In this article, we are going to get to know him and his sports diet and share the secret of his success with you.

Who is Hadi Shepherd and what are his achievements?

Hadi Choupan is a very popular and ethical Iranian hero who has been proud of our country in the field of bodybuilding for many years. He was born in one of the villages of Fars province in 1366 and became interested in bodybuilding and bodybuilding since he was a teenager.

Hadi Chopan has managed to win one of the championship titles in his 6 appearances in the world’s most important bodybuilding competitions (Mr. Olympia) and even won the audience’s favorite bodybuilder award with the title “People’s Champion”. He is considered one of the best and most popular bodybuilders in the world.

The list of Hadi Shepherd’s championships

Mr. Olympia competition

• Mr. Olympia 2019 – third place
• Mr. Olympia 2020 – 4th place
• Mr. Olympia 2021 – third place
• Mr. Olympia 2022 – first place
• Mr. Olympia 2023 – 2nd place
• Mr. Olympia 2024 – 2nd place

Other World Bodybuilding Federation competitions

• Portugal Peru 2018 – first place
• Vancouver Pro 2019 – 1st place
• Arnold Classic America 2023 – 1st place
• Arnold Classic 2024 – 1st place

What is Hadi Chupan’s fitness program like?

Hadi Chopan’s bodybuilding program includes both strength training and hypertrophy training; Strength training will help him build muscle mass, and hypertrophy training will give his body a beautiful and well-developed appearance.

The number of repetitions in Hadi Chopan’s bodybuilding program is between 3 and 5. He uses multi-joint exercises with heavy weights. On the other hand, when it comes to hypertrophy exercises, it goes for multi-joint and single-joint exercises with more repetitions, i.e. 10 to 12.

In each training session, he trains two muscle groups; In the following, we will give his general program as an example; But this program is only for your familiarity. We recommend that you do not use this completely professional program; Because you will be seriously hurt. You should have a fitness program that fits your physical condition and goals. You can get your program from vitamin trainers!

You will get the body you want with the vitamin bodybuilding program.

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Chest muscle training

• Machine chest press: 3 sets of 10-15 repetitions without weights (as a warm-up)
• Incline bench press: 3 sets of 10-12 repetitions
• Barbell chest press on a flat bench: 5 sets of 8-12 repetitions
• Machine fly: 4 sets with 10-12 repetitions
• Chest press with dumbbells and stretch: 4 sets with 10-12 repetitions
• Push-ups + fly wire pulls (super set): 4 sets with 12 repetitions
• Dumbbell fly on a flat bench: 5 sets of 10-12 repetitions (the last set should be done as a drop set)

Exercise back muscles

• Underarm H machine: 3 sets of 15 reps without weights (as a warm-up)
• Open hand lat: 5 sets with 10-12 repetitions
• Underarm row: 3 sets with 8-12 repetitions
• Open hand lat: 3 sets with 8-12 repetitions
• Pull over dumbbell: 3 sets with 10-12 repetitions
• Barfix: 4 sets to incapacitation

Shoulder muscle exercises

• Side and front lunges: 3 sets of 12-15 reps without weights (as a warm-up)
• Machine shoulder press: 5 sets with 8-10 repetitions
• Seated dumbbell press: 5 sets of 10-12 repetitions
• Front row: 3 sets of 8-12 repetitions
• Posted by: 3 sets with 10-12 reps
• Reverse fly machine: 3 sets with 8-10 repetitions
• Dumbbell back squat: 5 sets with 10-12 repetitions

lower body muscles

• Front leg machine: 3 sets of 15-20 repetitions without weights (as a warm-up)
• Smith Machine Squats: 5 sets of 8-12 reps
• Squat Hog: 3 sets of 8-12 reps
• Leg press: 3 sets with 8-12 repetitions
• Lying on the back of the machine: 3 sets with 8-12 repetitions
• Walking with barbell: 2 sets with 10-12 repetitions for each leg
• Seated leg: 5 sets with 10-12 repetitions

Arm exercise

• Parallel Bar Slope: 5 sets of AMRAP
• Close grip bench press: 3 sets of 8-12 reps
• Inclined Skull Crushers: 5 sets of 8-12 reps
• Triceps push-down: 3 sets of 10 repetitions
• Underarm cable push: 3 sets of 10-12 repetitions
• Barbell curls: 5 sets of 8-12 repetitions
• Dumbbell curls: 3 sets of 10 repetitions
• Single arm curls: 3 sets of 10-12 repetitions
• Concentric curls: 3 sets of 10-12 repetitions

How is the shepherd’s diet? What supplements does he use?

This athlete’s monstrous body is not just the result of Hadi Shepherd’s intense training and bodybuilding program. He also pays special attention to his nutrition and adheres to a very heavy diet to achieve this figure. His diet is very high in calories and includes 6 to 7 meals a day!

These six meals have more than 3000 calories. During the bulking period, the Shepherd increases his carbohydrate intake and may consume close to 4,000 calories. In the following, we will take his diet as an example, but this diet is not suitable for normal athletes at all!

• First meal
  • Whole eggs
  • Rice series (a type of breakfast cereal)
• Second meal
  • Protein shake (made with milk/water, 2 cups of whey protein powder and 1 banana)
• Third meal
  • Baked sweet potatoes
  • Broccoli
  • chicken breast
• Fourth meal
  • white rice
  • White fish with mustard
  • onion
• The fifth meal
  • pasta
  • Minced beef
  • Marinara sauce
• The sixth meal
  • white rice
  • chicken breast
  • beans
  • corn
  • salad

What supplements does Hadi Chopan take?

For a professional bodybuilder, it is necessary to take bodybuilding supplements and even pharmaceutical supplements. As we said, Hadi Chopan’s bodybuilding program is not enough to build such a body, and he has a specific plan for nutrition and supplements. The supplements he uses include:

• Whey protein
• BCAA
• Multivitamin
• Omega three
• L-carnitine

The mentioned supplements play a major role in “completing the food plan” of Hadi; That is, on the one hand, they will complete his nutritional needs, and on the other hand, they will help his recovery and growth.

What points should we follow in the bodybuilding program to become a Mr. Olympia champion like Hadi Shepherd?

• Hadi Chopan is very persistent and determined, bodybuilding at the level of Mr. Olympia is very difficult, but he has always endured all difficulties with great perseverance to reach this stage; Perhaps it can be said that this is the most important thing about him.
• The amount of macronutrients in Hadi Shepherd’s diet (protein, carbohydrates and fat) is correctly measured and observed; For example, she uses chicken breast with brown rice for protein and complex carbohydrates, and avocado for healthy fats.
• Cardio is not an inseparable part of Hadi Chopan’s bodybuilding program. But when he is preparing for the competition, he uses cardio exercises to reduce body fat. In this way, he does heat exercises 2 to 3 times a week.
• In addition to nutrition, Hadi also pays attention to keeping his body hydrated. Athletes like him sweat profusely during their training sessions. And in this way, maintaining body water is a necessity for him.

final word

Hadi Choupan is the most famous Iranian bodybuilder who has won many honors in world competitions. In this article, we first introduced this great athlete and then told about Hadi Chopan’s bodybuilding program and his diet and supplements. Remember that the given sports nutrition plans belong to Hadi Chopan and if you use them, you will be harmed.

Sources: drworkout