Brad Rowe

IFBB Professional Bodybuilder, Sponsored Athlete, Fitness Model, Personal Trainer

Brad Rowe is an IFBB professional bodybuilder, sponsored athlete, and fitness model hailing from New Hampshire, USA. Earning his IFBB Pro Card in 2013, he was able to become a success on the bodybuilding stage.

Throughout his childhood, he began horse riding after taking influence from his father. Ever since then, an adventurous lifestyle was something that Brad craved. By the time he reached high school, he branched out to become a formidable athlete in competitive sports such as American football, basketball, and baseball.

Fast forward to his graduation from college, financial difficulties meant he had to cut short his time at university. From then on, Brad sought a new challenge in his life – it was at this point, he turned to the bodybuilding stage.

Eventually, he moved to California to train at Gold’s Gym in Venice. Ever since then, his fitness career has excelled – becoming a personal trainer and social media celebrity in the process.

This is his story:

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Athlete Statistics

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Accomplishments

Career Achievements

• IFBB Professional Bodybuilder
• Sponsored Athlete
• Fitness Model
• Personal Trainer

Competitive Results

2016

• Ferrigno Legacy Pro – 9th Place

2015

• Mr. Olympia – 16th Place
• Golden State Championships – 9th Place
• Wings of Strength Chicago Pro – 6th Place
• Europa Dallas – 5th Place
• California State Championships – 3rd Place

2014

• Ferrigno Legacy Pro – 2nd Place
• Europa Phoenix – 3rd Place

2013

• NPC National Championships – 2nd Place (Earned Pro Card)
• North American Championships – 2nd Place
• NPC USA Championships – 7th Place

2012

• NPC Nationals – 9th Place
• IFBB North Americans – 8th Place
• NPC USA Championships – 7th Place

2011

• NPC National Championships – 3rd Place
• IFBB North American Championships – 16th Place

2010

• Atlantic States Championships – 3rd Place
• Los Angeles Excalibur – 1st Place Overall
• Junior Nationals – 8th Place
• New England Championships – 5th Place

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Biography

Competitive from the Start

Brad Rowe was born in July 1983 in New Hampshire, Massachusetts. An adventurous lifestyle was something that he craved from an early age – starting horse riding with his father throughout his childhood.

By the time he reached junior school, Brad began to play competitive sports such as baseball and basketball. These were sports that allowed Brad’s adventurous personality to really shine through.

Throughout his time in high school, Brad discovered a new passion in his life – American football. He quickly fell in love with the sport – giving his all so that he was able to continually improve his performance on the playing field.

Eventually, Brad began to take part in wrestling and running track – highlighting his love for competitive sports. After his graduation from high school, Brad then decided to focus on American football. However, this would prove to be a costly decision, when he suffered an ankle fracture which left him sidelined for several months.

Fighting Back

As a result of his injury, Brad was unable to take part in sports for a long while. Consequently, Brad’s levels of fitness were negatively impacted because of a lack of playing time.

However, Brad was able to bounce back to resume his American football playing days, training hard to build up his strength in the gym. It was at this point, Brad set his sights on gaining a scholarship at the college he wished to study at. But, things didn’t quite work out the way he had planned – failing to make the cut for the scholarship.

Despite this, Brad went on to study at Marist College in New York. From then on, Brad was able to pursue his sporting ambitions at the same time as studying biology. It was at this point, Brad began to build a reputation as a formidable American football player.

Four years later, Brad graduated with a BS in biology. At this point, he went on to study at Drexel University with ambitions of going to medical school. However, by the end of his one year course, Brad realized that he wasn’t in a financial position to continue with his studies. Because of this, Brad then decided to take a different direction in his life – he then found bodybuilding.

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Brad Rowe’s transformation between 2009 and 2015.

Discovering Bodybuilding

Brad was discovered online by an agency after they came across some of his photos. It was at this point, Brad relocated from New Hampshire to Jersey City to pursue a new career in fitness modelling and acting.

Soon enough, Brad was encouraged to turn to the bodybuilding stage by his agent. As a result of his time playing football, Brad had built an athletic physique. Because of this, his agent thought that if he gained size, he could become a success as a bodybuilder.

During his preparations for his first competition, Brad became a sponsored athlete. Because of this, Brad was offered the platform to take his fitness journey to the next level – ahead of his first appearance on the bodybuilding stage.

Brad entered the NPC New England Championships in 2010, finishing in 5th place in the heavyweight division. From then on, Brad was hooked – eager to continually improve so that one day, he could earn his Pro Card.

Reaching New Heights

By the time 2011 came along, Brad was eager to keep pushing forward to make a name for himself on the bodybuilding stage. It was at this point, he relocated to California to give himself the best chance of achieving success in his career as a bodybuilder.

Shortly after his relocation, Brad began training at Gold’s Gym in Venice Beach. Training among like-minded bodybuilders was exactly what he needed to stay on track to continually improve his physique.

As a result of his hard work, Brad was able to storm to a 2nd place finish in the NPC National Championships in 2013. It was at this competition, Brad was awarded his IFBB Pro Card – highlighting his progression as a bodybuilder since he started out competing.

Alongside his appearances on the bodybuilding stage, Brad became a personal trainer – helping others achieve all of their fitness goals ever since.

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Training

When Brad first started training in the gym, he focused his weight training on lifting heavy weights with low reps. However, Brad changed to lifting lighter weights with a higher rep range when he began training at Gold’s Gym.

Brad’s training split looks something like this:

Brad Rowe’s Training Routine

Monday: Chest

• Incline Smith Machine: 4 sets of 12-15 reps
• Incline Dumbbell Press: 4 sets of 12-15 reps
• Decline Hammer Press: 4 sets of 12-15 reps
• Dumbbell Flyes: 4 sets of 12-15 reps
• Pec Deck Flyes: 4 sets of 12-15 reps

Tuesday: Shoulders

• Dumbbell Lateral Raises: 6 sets of 12-15 reps
• EZ Curl Bar Front Raises: 4 sets of 12-15 reps
• EZ Curl Bar Upright Row: 4 sets of 12-15 reps
• Shoulder Press: 4 sets of 12-15 reps
• Reverse Pec Deck Superset with Dumbbell Shrugs: 4 sets of 12-15 reps
• Cable Lateral Raises: 4 sets of 12-15 reps

Wednesday: Back

• Wide Grip Lat Pulldowns: 4 sets of 12-15 reps
• Lat Pulldowns: 4 sets of 12-15 reps
• Lateral Rows: 4 sets of 12-15 reps
• Rack Deadlifts: 4 sets of 12-15 reps
• Bent-over Dumbbell Rows: 4 sets of 12-15 reps

Thursday: Hamstrings

• Seated Hamstring Curls: 4 sets of 12-15 reps
• Lying Leg Curls: 4 sets of 12-15 reps
• Standing One Leg Curls: 4 sets of 12-15 reps
• Reverse Hack Squat Romanian Deadlifts: 4 sets of 12-15 reps

Friday: Arms

• Rope Extensions / EZ-Bar Curls: 4 sets of 12-15 reps
• Preacher Machine Curls: 4 sets of 12-15 reps
• Spider Curls: 4 sets of 12-15 reps
• Drag Curls: 4 sets of 12-15 reps
• Close Grip Bench Press: 4 sets of 12-15 reps
• Wide Grip Press Downs: 4 sets of 12-15 reps
• Rope Extensions: 4 sets of 12-15 reps

Saturday: Rest Day

Sunday: Quads

• Leg Extensions: 4 sets of 12-15 reps
• Horizontal Leg Press: 4 sets of 12-15 reps
• Inverted Leg Press: 4 sets of 12-15 reps
• Hack Squat: 4 sets of 12-15 reps
• Leg Extensions: 4 sets of 12-15 reps

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Nutrition

Brad follows a strict healthy eating plan during his competition preparations. It’s his aim to stay under 10% body fat, so Brad ensures that the majority of his food choices are ‘clean foods’. However, Brad eats an occasional cheat meal as a reward for his hard work training in the gym.

Here’s the meal plan that Brad generally follows in the run up to a competition:

Brad Rowe’s Meal Plan

• 1st Meal: 1 Cup of Egg Whites, 25 g of Whey Protein, 75 g Carbs From Cream of Rice, 5 Slices of Ezekiel Bread
• 2nd Meal: 280 g of Chicken, 1.5 Cups of Rice
• Pre-Workout Shake: 50 g Whey Protein, 50 g Karbolyn
• Post-Workout Shake: 50 g Whey Protein, 50 g Karbolyn
• 3rd Meal: 280 g of Chicken, 1.5 Cups of Rice
• 4th Meal: 340 g of Beef, 75g Carbs from Bread
• 5th Meal: 280 g of Chicken, 280 g of Potato and Green Vegetables
• 6th Meal: 2 Protein Bars, 25 g of Whey Protein

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Idols and Influences

Arnold Schwarzenegger’s success as a bodybuilder is something that inspired Brad to keep pushing forward in his own bodybuilding career. Growing up, Brad admired the phenomenal physique that Arnold had built in his heyday. Ever since then, Brad set out to follow in his footsteps.

Additionally, after Brad’s relocation to California, he began training with world-renowned bodybuilder and trainer Chris Cormier. He quickly became a huge influence in Brad’s life, ensuring that he stayed focused to reach all of his fitness goals.

As a result, Brad was able to make a success out of his bodybuilding career – reaching his peak when he earned his IFBB Pro Card in 2013.

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What we can learn from Brad Rowe

What we can learn from Brad Rowe is; a desire for a competitive lifestyle from an early age meant that he could go far in his fitness career. From horse riding to baseball, and from American football to bodybuilding, Brad learned to become a success no matter where his fitness journey took him.

His passionate, dedicated, and focused mindset for fitness meant that Brad was able to continually reach new heights in his life. By following his example, you might find yourself following the same path.