The Cooper Barnes workout is finally here.
It’s been requested enough times to where I could no longer ignore the power of Captain Man.
Barnes stars as Captain Man in Henry Danger AKA Ray Manchester, which he’s been in since 2014, but has also taken on some other roles in gigs such as: Reasons Why I’m Single, The Mindy Project, The Adventures of Kid Danger, and The Perfect Host.
Oh, AND Henry Danger: The Movie has also been announced, where Barnes will continue to strut his role as Captain Man.
So it’s time for US to learn the ways of Captain Man.
Cooper Barnes Stats:
Height: 5’10
Weight: (approximate) 181 lbs.
Age: 40 years old
Cooper Barnes is slightly below average height compared to other male celebrities we’ve seen at SHJ.
Although he does fall into a category with some pretty awesome members in it.
The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
Take The SHJ Program Quiz and find the perfect program for YOU.
Cooper Barnes Diet and Nutrition
After scouring the internet and also hundreds and hundreds of Twitter and Instagram posts from Cooper Barnes I’ve established a pretty good idea of how he runs his fitness and nutrition.
And by that I mean I didn’t find a whole lot, and there’s not much on the internet, but I at least have a small amount to build an idea on.
Oh, and yes he knows his Instagram handle is “a little douchey”. He says so in an interview with Teen Weekly Insider!
He also tells Kristian Harloff in an interview on his Podcast with Collider all about his younger years being MUCH smaller as a kid.
In response to Kristian asking about him being picked on as a kid, Barnes states:
“I was not athletic in any way. I was not good at sports. I was a skinny kid. I was about a foot shorter than I am now.”
And even goes on to talk about how his feet were huge as a kid because he hadn’t hit his growth spurt in time to make up for their size.
No, not much about his nutrition, but it does show that he hit his growth spurt, tacked on a ton of muscle, and went on to become Captain Man!
Motivation, people..!
He’s all about going after your dreams, and he tells Teen Weekly Insider:
TWI: Now for my last question: what do you want to say to those who wish to pursue their careers in Hollywood?
CB: I would encourage anyone to shoot for their dreams and not get discouraged by what anyone says to them. Prepare for a lot of hard work – much harder than you expected, because it is a very, very, very tough business to break into. But anything is possible if you push yourself and stay disciplined and never give up. The good and talented people eventually rise to the top. That being said, if you can see yourself being happy doing something else, there’s nothing wrong with working in a Waffle House. Everybody likes waffles.
Everyone likes waffles.
But, what it comes down to is Barnes doesn’t have the most shredded physique, and he also isn’t incredibly huge, but he does have a good base of muscle and looks stocky and fits his Captain Man suit.
This allows him to essentially eat what he wants, in moderation, and eat rather intuitively. If you’re going to try this, though, keep in mind it does actually matter whether or not you’re looking to lose or gain weight and you might have to at least take a quick glance into your caloric intake to make it possible.
Like Barnes, sustainability is key, so it really comes down to what is going to work FOR YOU.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.Â
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Curious what the Top Diets Among Celebrities actually are? Check it out.
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Cooper Barnes Workout Routine Research
Similar to Cooper Barnes’ diet, his workout isn’t anything crazy or over the top either.
He does workout, and he definitely has a decent amount of mass, but it’s nothing that’s going to be unsustainable or incredibly hard to obtain.
That’s good new, by the way.
On his Instagram he has all of maybe 2-3 fitness related posts, one of which shows him utilizing a small little cable “total fitness” type of machine, in what also looks like a small corner-of-the-room home gym.
That being said, I don’t mean to say he doesn’t take his fitness overly seriously, BUT, it does mean his physique can be obtained without hitting Gold’s Gym Venice Beach for 3 hours a day.
In the interview with Teen’s Insider Weekly he’s asked what he is most passionate about and answers with:
TIW: Besides acting, what are you passionate about?
CB: I’m passionate about animal rights and the rights of those who are disenfranchised, in general. I also love reading comic books and going to the movies.
As you can tell, fitness isn’t the first thing Barnes thinks to mention.
He actually prioritizes animal rights, comic books, and even going to the movies as part of his answer.
That being said, we do also know that this training will prioritize mass gain (muscle).
So while it might be fairly basic, we will still be hitting the gym to gain strength and mass.
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Cooper Barnes Workout Routine
Training Volume:
4 days per week
Explanation:
We’re going to be following a basic format for strength gain to build a physique like Cooper Barnes and for that we’ll be in the gym four days a week and revolve our training schedule around our four main compound lifts.
Want To Upgrade This Workout?
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Cooper Barnes Workout: Sample Workout Routine Schedule
Monday: Overhead Press, Shoulders, Traps and Core
Tuesday: Deadlift, Back and Biceps
Wednesday: Rest Day
Thursday: Bench Press, Chest and Triceps
Friday: Back Squats, Legs, Calves and Core
Saturday: Rest Day
Sunday: Rest Day
Cooper Barnes Workout: Overhead Press, Shoulders, Traps and Core
Warm Up:
10 Minute Incline Walk
Compound:
Overhead Press
4×12,10,8,5
Accessory:
Cable Shoulder Front Raises (Bar or Single Arm)
3×10
Barbell Shrugs
3×10
Kettlebell Swings
3×10
Shoulder Lateral Raises
3×10
Core:
Sit Ups
4×25
Hanging Leg Raises
3×20
Cooper Barnes Workout: Deadlift, Back and Biceps
Warm Up:
10 Minute Incline Walk
Compound:
Deadlift
4×12,10,8,5
Accessory:
Wide Grip Cable Rows
3×10
Seated Alternating Dumbbell Curls
3×10
Cable Hammer Curls
3×10
Hammer Strength Pulldowns
3×10
Chin Ups
4×10
Cooper Barnes Workout: Squats, Legs, Calves and Core
Warm Up:
10 Minute Incline Walk
Compound:
Back Squat
4×12,10,8,5
Accessory:
Hamstring Kickbacks
3×10
Hack Squat
3×10
Seated Calf Raises
3×10
Leg Press
3×10
Core:
Cable Crunches
4×25
Hanging Knee Raises w/ Side Twist
3×20
Cooper Barnes Workout: Bench Press, Chest and Triceps
Warm Up:
10 Minute Incline Walk
Compound:
Bench Press
4×12,10,8,5
Accessory:
Close Grip Bench
3×10
Incline Dumbbell Press (DB or Machine)
3×10
Cable Tricep Pushdowns
3×10
Seated DB [Tricep] Overhead Extension
3×10
Dips
4×10
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When it says 4- 12,10,8,5 for the compound exercise does that mean 16 total sets?
4 total sets, at those specific reps.
Ok I assume with increasing weight? Thanks
Yes, when it’s written in descending that implies Traditional Pyramid Training. 3×10 would imply straight sets, and ascending would imply reverse pyramid training.