The Brad Routine
The Hollywood Routine Series
The Brad
Strong. Defined. Completely committed.
14 kilograms of pure muscle. Six months. Six days a week. One muscle group at a time. This is not a casual fitness routine — it is a complete physical transformation built on total commitment, surgical precision, and zero compromise. Developed by the One Body One Life® team for one of the most iconic physiques ever put on screen.
The Breakthrough Moment
"The goal was not just size — it was proportion. Every muscle group trained in isolation, every meal timed for maximum anabolic response, every rest day earned. Six months later, the result was 14 kilograms of lean muscle mass and one of the most talked-about physiques in Hollywood history." — One Body One Life
The System
The 4 Elements of His Routine
01 — Mind & Spirit
Building 14 kilograms of muscle in six months requires a level of mental commitment that most people never access. The One Body One Life® methodology is absolute: decide once, then execute every single day without renegotiating. The Brad mindset is not about motivation — motivation fluctuates. It is about decision. You decided. Now you show up.
Your practice: Write down your target physique in exact, specific terms. Weight. Measurements. How you want to feel. Read it every morning before your first meal. This is your contract with yourself.
02 — Power Food
Mass building is won or lost in the kitchen. High protein, reduced carbs, zero alcohol, zero junk — 7 meals a day at around 2,000 calories. Every meal timed relative to training. He dropped the wine, dropped the pizza, and committed completely. That's the Brad approach.
His rule: High protein at every meal. Clean carbs only. No alcohol for the full six months. Eat every 2.5–3 hours without exception.
03 — Cleansing
Training six days a week at high intensity generates significant metabolic waste, lactic acid buildup, and inflammatory load. Recovery is as important as the training itself. The One Body One Life® methodology is clear: a body that cannot recover cannot grow.
Daily non-negotiables: 1.5 gallons of water. No alcohol for the full transformation. Cold exposure or contrast shower post-training. 8 hours of sleep — this is when the muscle is actually built.
04 — Exercise
One muscle group per day. Six days per week. Every session pushed to the Breakthrough Moment. The isolation approach allows each muscle group to be fully taxed and then fully recovered before it trains again. The One Body One Life® team also incorporated boxing, taekwondo, and grappling for conditioning and mental edge.
Weekly structure: Monday — Chest. Tuesday — Back. Wednesday — Shoulders. Thursday — Arms (biceps & triceps). Friday — Legs. Saturday — Core & conditioning. Sunday — Complete rest.
From the One Body One Life® Files
His Sample Day of Eating
High protein · ~2,000 calories · 7 meals a day · No alcohol · No junk
Breakfast
Glass of water with squeezed lemon
3 eggs scrambled or poached
½ cup oatmeal with banana
Fat Burning Lemonade during training
Mid-Morning Snack
1 tin of wild-caught tuna
3 wheat-free crackers (Ryvita or Wasa)
½ avocado
Lunch
8oz grilled chicken breast
½ cup brown rice or pasta
Steamed broccoli, asparagus & zucchini
Large green salad with olive oil dressing
Pre & Post Workout
Pre: Fat Burning Lemonade + 1 banana
Post: Whey protein shake + 1 banana
Timed around your training session
Dinner
8oz grilled fish or chicken
½ cup brown rice or pasta
Steamed vegetables of choice
Large salad with olive oil & lemon
Evening Snack
Low fat cottage cheese or casein protein
10 raw almonds
½ cup blueberries
Test, Don't Guess
Know Your Body First
The One Body One Life® methodology taught us that food is information. Irma takes it further: before building your routine, know your baseline — your hormones, your gut health, your toxic load, your food sensitivities. That's where real transformation begins.
The 6 Repeat Offenders — the foods most likely causing your inflammation, bloating, and training plateaus:
1. Wheat · 2. Dairy · 3. Eggs · 4. Corn · 5. Soy · 6. Peanuts
Start here: eliminate all six for 7 days. Reintroduce one at a time. Notice everything.
OMX Organic
Metabolomics
Measures over 100 metabolic markers revealing how your cells produce energy and where your metabolism may be blocked.
DUTCH Complete
Hormone Panel
Testosterone, cortisol and anabolic hormone metabolism. Essential for understanding why your body isn't responding to clean eating and training.
OAT Organic
Acid Test
Over 70 markers revealing your energy production pathways, nutritional deficiencies, and metabolic efficiency at the cellular level.
GI Map
Stool Test
DNA-based gut analysis identifying bacterial imbalances linked to bloating, fatigue, and the inability to stay lean despite eating well.
Total Mycotoxin
Panel
Screens for 31 mold-related compounds that may contribute to fatigue, brain fog, and difficulty making progress despite healthy habits.
HTMA
Test
Hair Tissue Mineral Analysis — a 3-month overview of mineral status and heavy metal markers that standard blood panels routinely miss.
From Gregory's A-List
Your Power Supplements
"You cannot achieve peak fitness without taking supplements. All of my star clients take supplements. No exceptions." — Gregory Joujon-Roche, One Body One Life
Fat Burning Lemonade
When you're training six days a week for mass, the risk is adding fat alongside muscle. Fat Burning Lemonade with L-Carnitine Tartrate ensures every training session is burning fat for fuel — so the 14 kilograms you add is lean muscle, not bulk.
Shop Fat Burning Lemonade →Berberade
At the calorie levels required to build serious muscle, blood sugar management is everything. Spike insulin at the wrong time and your body stores fat instead of building muscle. Berberade keeps your insulin response optimized so every calorie goes exactly where it's supposed to go.
Shop Berberade →14 kilograms. Six months. Zero compromise.
Build Your Personalized Routine
Get your free routine built around your body, your goals, and your life — delivered to your inbox.
Build My Routine →