Hadi Choopan, AKA, (The Persian Wolf) is an Iranian professional bodybuilder and fitness sensation. He started his rise in the bodybuilding industry in 2016, when he won the IFBB Diamond Cup in Dubai, and his Pro Status.
Only two days later, he took part in his first ever Pro contest; finishing as a runner-up behind the legendary Roelly Winklaar.
From there, The Persian Wolf continued to participate in IFBB professional shows; becoming known for his fantastic conditioning.
Combining Strength and Hypertrophy Training
To build a strong and muscular physique, Hadi utilizes both heavy weights, and high volume training. He has one day of the week dedicated to doing heavy weights and building strength, and one day dedicated to volume and hypertrophy.
For example, on Mondays, he trains his chest using heavy weights only; doing 5 sets of 5 reps. While on Thursdays or Fridays, he trains the same body part where he’ll do 8-12 repetitions, focusing on doing as many sets as possible.
Chest Strength Training
In these workouts, Hadi allows himself to rest between sets as long as he feels it’s necessary. Generally, his resting periods last between 3-5 minutes.
- Incline Bench Press, 5 sets of 5 reps
- Flat Smith-Machine Chest Press, 5 sets of 5 reps
- Incline Dumbbell Press, 3 sets of 5-8 reps
- Weighted Dips, 3 sets of 6-8 reps
- Heavy Cable Flys, 3 sets of 4-6 reps
Chest Hypertrophy Training
In contrast to his strength workouts, Hadi only rests for 30 seconds to 1 minute between each set when training for hypertrophy. This way he not only builds muscle mass, but he also increases his heart rate, helping him to burn fat at the same time.
- Incline Dumbbell Press, 3 sets of 10-12 reps (2 sets of warm up beforehand).
- Flat Barbell Bench Press, 5 sets of 8-12 reps.
- Incline Flys, 4 sets of 10-12 reps.
- Dips, 4 sets of 10-12 reps.
- Dumbbell Pullovers, 4 sets of 10-12 reps.
- Push-ups, super setted with Cable flys, 4 sets of 12 reps or until failure.
- Flat Bench Dumbbell Flys (light weight, finisher), 5 sets of 10-12 reps, last set drop set.
Hadi’s Cardio Routine
While he doesn’t do cardio in the off-season, Hadi has two or three weekly HIIT sessions when he’s preparing for competitions.
This, alongside a healthy diet, gets him in the best shape possible for his contests.
Hadi is known for his outstanding conditioning. He says that no amount of cardio alone can give him such results, dieting is more is the most important aspect to getting ‘ripped‘ in his opinion.
He eats clean, slow-releasing foods such as brown rice, avocados, and skinless chicken breast all year-round. This allows him to put on lean muscle mass without too much fat while in the off-season; making his transitions to competition prep much ‘smoother.’
Hadi Choopan’s Supplements
- Whey isolate
- Fish Oil
What we can learn from Hadi Choopan
Hadi Choopan is a veteran bodybuilder who competed for years. While it took him some time to achieve major success on the stage, Hadi never gave up – he always had the goal of becoming an IFBB Pro in mind, knowing that he would eventually succeed.
He not only accomplished his goal of becoming a Pro bodybuilder, but, he also established himself as one of the best Iranian bodybuilders to have ever walked onto a bodybuilding stage. He now competes against some of the best in the world – on the elite Mr. Olympia stage.
If you’re someone who wants to become a bodybuilder like Hadi, remember that it takes sacrifice, hard work, and perhaps most importantly – patience. By having these qualities with you on your journey, you could achieve your goals in bodybuilding – just like Hadi Choopan.