Workout Routines

Ryan Cooper's 'Rough Night' stripper workout

The super-fit actor added 25 pounds of muscle in two weeks to play a stripper alongside Scarlett Johansson.

Ryan Cooper's 'Rough Night' Stripper Workout
Getty Images/Roy Rochlin
Getty Images/Roy Rochlin
Duration 90
Exercises 8-12
Equipment Yes

There’s no doubt about it: Your girlfriend (and all of her friends) are going to talking about Rough Night for at least the next three months. Guaranteed. It’s got all of the makings of a comedy classic: a stacked cast of favorites and a ridiculously insane plot that immediately brings to mind The Hangover and Weekend at Bernie's.

Something else that’s sure to come up in conversation with your girlfriend (or maybe just her friends) is the guy who plays the stripper, Ryan Cooper. The carpenter-turned-model-turned-actor was the favorite during auditions. The only problem: He didn’t quite fit the bill as a Miami stripper. Cooper was tasked with gaining 25 pounds in two weeks. And with this workout, he did it. 

In the above interview, Cooper discusses his movie-prep weight training and diet plan, how this workout was far different from his typical routine, what that audition with Scarlett Johansson looked like, and his unusual path into the entertainment business.

Rough Night is in theatres on Friday, June 16.

See below for the grueling weekly training plan that Cooper used to get himself primed for the big screen.

Monday Back and cardio

Exercise 1A.

Cable pullover You'll need: Cable Machine How to
Cable pullover 2 thumbnail
4 sets
20, 10, 10, 10 reps
-- rest

Exercise 1B.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
4 sets
8 reps
-- rest

Exercise 2A.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
10 reps
-- rest
Do this exercise using a reverse grip.

Exercise 2B.

Reverse Cable Flye You'll need: Cable Machine How to
How to do Reverse Cable Flye thumbnail
4 sets
15 reps
-- rest

Exercise 3A.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
10 reps
-- rest

Exercise 3B.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
4 sets
5-6 reps
-- rest
Bring your head in front of the bar as you pull yourself up.

Exercise 4A.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
3 sets
5-8 reps
-- rest

Exercise 4B.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
20, 15, 10 reps
-- rest
Perform using a narrow grip.

Exercise 5.

Machine Press How to
exercise image placeholder
3 sets
15 reps
-- rest

Exercise 6.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
12 reps
-- rest

Exercise 7.

Stair Stepper How to
How To Use The Stair Stepper thumbnail
-- sets
30 min. at level 5-10. reps
-- rest

Tuesday Shoulders and cardio

Exercise 1A.

Machine Press How to
exercise image placeholder
4 sets
20, 15, 8, 6 reps
-- rest

Exercise 1B.

Reverse Cable Flye You'll need: Cable Machine How to
How to do Reverse Cable Flye thumbnail
4 sets
20 reps
-- rest

Exercise 2A.

Lying cable curl You'll need: Adjustable Cable Machine How to
exercise image placeholder
4 sets
25, 15, 10, 10 reps
-- rest

Exercise 2B.

High Pull You'll need: Barbell How to
High Pull  thumbnail
4 sets
20, 15, 10, 10 reps
-- rest
Perform this exercise using a cable.

Exercise 3A.

Behind-the-Neck Press You'll need: Barbell How to
Behind-the-Neck Press thumbnail
4 sets
20, 10, 10, 20 reps
-- rest
Perform this exercise using a Smith machine.

Exercise 3B.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
4 sets
20 reps
-- rest

Exercise 4A.

Upright Row You'll need: Barbell, Dumbbells, Kettlebells How to
Upright Barbell Row thumbnail
3 sets
15 reps
-- rest
Instead of a barbell, perform this exercise using a plate.

Exercise 4B.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
3 sets
12 reps
-- rest

Exercise 5.

Seated Calf Raise You'll need: Dumbbells How to
Seated Calf Raise thumbnail
4 sets
20, 20, 10, 10 reps
-- rest

Exercise 6.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
3 sets
20 reps
-- rest

Exercise 7.

Stair Stepper How to
How To Use The Stair Stepper thumbnail
-- sets
30 min. reps
-- rest
Perform this exercise at level 8-10.

Wednesday Hamstrings, glutes, and cardio

Exercise 1A.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
4 sets
20, 15, 12, 10 reps
-- rest

Exercise 1B.

Single-Leg Leg Curl You'll need: No Equipment How to
exercise image placeholder
4 sets
10 (per leg) reps
-- rest

Exercise 2A.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
4 sets
20, 15, 12, 10 reps
-- rest

Exercise 2B.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
12, 6, 5, 5 reps
-- rest

Exercise 3A.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
4 sets
15, 12, 10, 8 reps
-- rest

Exercise 3B.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
4 sets
15, 12, 10, 8 per leg reps
-- rest

Exercise 4.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
3 sets
20 reps
-- rest

Exercise 5.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
3 sets
15 reps
-- rest

Exercise 6.

Stair Stepper How to
How To Use The Stair Stepper thumbnail
-- sets
15 min. at level 5-8. reps
-- rest

Thursday Chest and cardio

Exercise 1.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
4 sets
15 reps
-- rest
Perform this exercise without handles, focusing on the squeeze.

Exercise 2A.

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
4 sets
12, 5, 3, 2 reps
-- rest

Exercise 2B.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
4 sets
15 reps
-- rest

Exercise 3A.

Bentover 1 1/4 cable flye You'll need: Cable Machine How to
Bentover 1 1/4 cable flye thumbnail
4 sets
15, 12, 10, 20 reps
-- rest

Exercise 3B.

Chest Press How to
Chest Press thumbnail
4 sets
15, 6, 6, 6 reps
-- rest

Exercise 4A.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
4 sets
20, 10, 8, 30 reps
-- rest
Perform this exercise seated.

Exercise 4B.

Smith Machine Incline Press You'll need: Smith Machine How to
Smith Machine Incline Press  thumbnail
4 sets
10 reps
-- rest

Exercise 5.

Calf Raise On Leg Press How to
Calf Raise On Leg Press thumbnail
4 sets
20, 20, 10, 10 reps
-- rest

Exercise 6.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
10 reps
-- rest
Perform this exercise using a shoulder press machine.

Exercise 7.

Stair Stepper How to
How To Use The Stair Stepper thumbnail
-- sets
30 min. at level 10 reps
-- rest

Friday Arms

Exercise 1A.

Triceps Extension How to
Triceps Extension thumbnail
4 sets
25, 20, 15, 10 reps
-- rest
Perform this exercise using a rope attachment.

Exercise 1B.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
4 sets
25, 20, 15, 10 reps
-- rest
Perform this exercise using a rope attachment.

Exercise 2A.

Triceps Extension How to
Triceps Extension thumbnail
4 sets
15, 12, 10, 8 reps
-- rest
Perform this exercise one arm at a time, using a cable machine.

Exercise 2B.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
4 sets
15, 12, 10, 8 reps
-- rest
Perform this exercise on an incline, using a machine.

Exercise 3A.

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
4 sets
15 reps
-- rest

Exercise 3B.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
4 sets
10 (per arm) reps
-- rest

Exercise 4A.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
4 sets
20, 10, 10, 20 reps
-- rest

Exercise 4B.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
4 sets
15 (per arm) reps
-- rest

Exercise 5A.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
2 sets
30 reps
-- rest

Exercise 5B.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
2 sets
30 reps
-- rest
Alternate each arm.

Exercise 6.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
3 sets
15 reps
-- rest

Saturday Back

Exercise 1A.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
20, 10, 5, 30 reps
-- rest

Exercise 1B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
8 reps
-- rest

Exercise 2A.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
20, 10, 8, 30 reps
-- rest

Exercise 2B.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
4 sets
5 reps
-- rest

Exercise 3A.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
10 reps
-- rest

Exercise 3B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
8 reps
-- rest
Bring your head in front of the bar as you pull yourself up.

Exercise 4A.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
6 reps
-- rest

Exercise 4B.

Pullover/Triceps Extension You'll need: Barbell How to
Pullover/Triceps Extension  thumbnail
3 sets
10 reps
-- rest

Sunday Quads and glutes

Exercise 1.

Leg Extension How to
Leg Extension thumbnail
5 sets
25, 20, 10, 10, 8 reps
-- rest

Exercise 2.

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
10, 5, 3, 2, 2 reps
-- rest

Exercise 3.

Leg Extension How to
Leg Extension thumbnail
4 sets
20 (per leg; 55, 60, 75, 80 lb.) reps
-- rest
Perform one leg at a time.

Exercise 4.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
20 reps
-- rest

Exercise 5A.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
3 sets
5 reps
-- rest

Exercise 5B.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
3 sets
20 reps
-- rest
135 lb. total

Exercise 6.

Calf Raise On Leg Press How to
Calf Raise On Leg Press thumbnail
4 sets
20, 20, 10, 10 reps
-- rest

Exercise 7.

Chest Press How to
Chest Press thumbnail
4 sets
10 reps
-- rest
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