Here’s the Superstar of Iran & the Persian Wolf of Bodybuilding, Hadi Choopan’s Workout Routine

Since the beginning of Mr. Olympia, only a few have been able to win Mr. Olympia’s title, like Arnold Schwarzenegger and Phil Heath, and among them, one name is the Iran-based Persian Wolf Hadi Choopan. Similarly, people who are fans of bodybuilding often wonder about the workout plans of the pro bodybuilders. Hence, if you’re curious and you’re a fan of the Persian Wolf, then you’re reading the right article. Here, we’ll talk about the 2022 Mr. Olympia winner, Hadi Choopan’s workout routine and diet plan.

Hadi is one of the rare IFBB Pros who has steadily risen in the bodybuilding sport and has become one of the most elite competitors in the world since his first burst into bodybuilding in 2017.

Hadi Choopan Workout Routine

Hadi Choopan’s Workout Routine

The best part of Hadi’s physique is that it shows both aesthetics and size. Unlike other bodybuilders’ workout plans, Hadi Choopan’s workout routine includes both elements of hypertrophy and strength training. In other words, his workout routine is tailored to help him pack dense muscle mass along with a well-developed aesthetic appearance at once.

For example, when he’s training for strength, he adjusts his workout accordingly, focusing mainly on compound exercise and keeping his repetitions between 3 and 5 per set. And if he’s training for hypertrophy, he’ll use compound and isolation exercises along with 10 to 12 repetitions per set.

Day 1 – Chest

Exercise NameSetsReps
Machine Press (Warm Up)310 – 15
Incline DB Press310 – 12
Flat BB Bench Press58 – 12
Incline Flys410 – 12
Dips410 – 12
DB Pullover410 – 12
Push Ups Superset W/ Cable Fly412
Flat DB Fly (Finisher & Last Set as Drop Set)510 – 12

Day 2 –Back

Exercise NameSetsReps
Machine Rows (Warm Up)315 – 20
V – Bar Lat Pulldowns510 – 12
Cable Rowing38 – 12
Straight Arm Pulldowns38 – 12
DB Pullover310 – 12
Pull Ups4Till Failure

Day 3 –Shoulders

Exercise NameSetsReps
Alternate Front & Side Raises (Warm Up)312 – 15
Machine Shoulder Press58 – 10
Seated DB Press510 – 12
DB Front Lateral Raises38 – 12
DB Side Lateral Raises310 – 12
DB Rear Deltoid Flys38 – 10
BB Shrugs Behind The Back510 – 12

Day 4 – Legs

Exercise NameSetsReps
Leg Extensions (Warm Up)315 – 20
Smith Machine Squats58 – 12
Hack Squats38 – 12
Leg Press (Wide Stance)38 – 12
Lying Leg Curls38 – 12
Leg Extensions312 – 15
Walking Lunges210 – 12 / Leg
Calf Raises (Seated)510 – 12

Day 5 – Arms

Exercise NameSetsReps
Parallel Bar Dips5Till Failure
Close Grip BB Bench Press38 – 12
Incline Skull Crushers58 – 12
Triceps Pushdowns310
Underhand Cable Pushdowns310 – 12
BB Curls58 – 12
DB Curls310
1 – Arm Preacher Curls310 – 12
DB Concentration Curls310 – 12

Hadi Choopan’s Diet Plan

Being Mr. Olympia and even competing in it is not easy. Competitors have put more than a decade of hard work into it, counting it every single day in both diet and exercise. And Hadi Choopan is no different. He stays dedicated to his diet plan as much as he is to his workout. Further, his diet gets tailored according to his goals, which helps him achieve the Mr. Olympia physique.

He ensures he gets proportionate protein, carbohydrates, and healthy fat according to his daily macros, which helps him build muscles.

Meal 1:

  • Egg Whites
  • Whole Eggs
  • Cream of Rice

Meal 2:

  • Protein Shake (Made Using Milk or Water, 1 Banana & 2 Scoops of Whey Protein)

Meal 3:

  • Baked Sweet Potatoes
  • Chicken Breast
  • Broccoli

Meal 4:

  • Fried White Rice
  • Onions
  • White Fish W/ Mustard

Meal 5:

  • Brown Rice Pasta
  • Marinara Sauce
  • Ground Beef

Meal 6:

  • Chicken Breast
  • Black Beans
  • White Rice
  • Salad
  • Corns


  • Whey Protein
  • BCAAs
  • L – Carnitine
  • Fish Oil
  • Multivitamins

Workout Principles of Hadi Choopan

Hadi weighs more than 200 lbs and is 5 feet 6 inches tall. Although he is small in stature, his dense muscles make him look like a monster.

His workout usually revolves around strength training. He generally trains to put on muscle mass on his frame. Further, to develop muscle groups as expected, he trains them with several exercises, making sure that each muscle is properly worked and pumped properly, which is essential to build muscles.

Favorite Exercises of Hadi Choopan

  • Hack Squats
  • Leg Extensions
  • Parallel Bar Dips
  • Machine Rowing
  • Machine Press
  • Close Grip BB Bench Press
  • Machine Press

About Hadi Choopan

Born in September 1987 in Southern Iran, Hadi Choopan, popular by the nickname “The Persian Wolf,” is an Iran-based IFBB Pro bodybuilder who competes in the open division of the IFBB Pro League.

Winner of the 2022 Mr. Olympia competition, Hadi has started and got serious about bodybuilding like other pro bodybuilders from a very early age. For example, in 2005, he won the first national title, and then in 2013, he won the WBPF Asia Championships. Then later, in 2019, he made his debut in Mr. Olympia, getting placed third and winning the People’s Champion award.

On the personal front, Hadi belongs to a humble family and has seen financial struggles. Similarly, he chose to work from a very early age, like peddling goods and being a construction laborer. Further, it helped him understand the importance of hard work and staying disciplined, including bodybuilding.

Further, he never gave up his love for bodybuilding, which he had developed at an early age. In 2002, Hadi started training under coach Jamshid Owji, lifting a mere 5 kg due to his small stature. However, he stayed dedicated, which gave him results, and within 3 years, he started chasing professional bodybuilding.

Closing Thoughts

This was what we covered about Hadi Choopan’s workout routine from our end. We hope you enjoyed reading the article. Similarly, if you think about trying a workout plan covered here, you can go ahead. Someone totally new to working out can even go with another workout routine that helps them level up gradually.

Satinder Chowdhry Avatar

Satinder Chowdhry