Hadi Choopan – Complete Profile: Height, Weight, Biography

The Iranian bodybuilder Hadi Choopan was the 2022 Mr. Olympia champion and the 2024 Arnold Classic titleholder. This is his life story, diet, training regimen, and more. 

Hadi Choopan

(Bodybuilder)

Athlete Statistics

Early Life

Hadi Choopan was born in September of 1987 in Sepidan County, Fars Province, located in southern Iran. He was born into a very poor family, a product of the financially struggling region they were in. These poor conditions resulted in Hadi having to work at an early age. He started peddling goods, along with working in construction.

Despite his constant need to work, Choopan still managed to develop an interest in bodybuilding. He began his path to be a pro bodybuilder in 2000, at the age of 13. This process began with Choopan mocking poses of other famous bodybuilders, in front of his family. Initially, he was rather undersized, and dealt with jokes and push back from his friends and family.

Early Bodybuilding Career

However, Hadi Choopan was eventually able to gain some size, and start looking like a bodybuilder. His first coach was Jamshid Owji, in 2002. At the time, Jamshid only allowed Hadi to lift 5kg weights, due to his small size. Nevertheless, Choopan would eventually grow and get bigger.

Within three years of pursuing professional bodybuilding, Hadi Choopan already earned a third place in a national competition. Additionally, he won first place in competitions in his native Providence Of Fars. However, 2005 is where he won his first national title and began establishing himself as someone to keep an eye on.

In 2008, Choopan would stop training with Jamshid Owji, and spend a few years without a trainer. Despite that, he still managed to win more national titles, along with a silver medal at the WBPF World Bodybuilding Championships. Hadi went without a trainer until 2013. At that point, he began training with Ali Ne’mati, and his career as a professional bodybuilder began to take off.

Hadi Choopan – Pro Bodybuilding Career

In 2013, Hadi Choopan won first place in the WBPF Asia Championships, to start off a good run professionally. He would return to compete at the WBPF World Bodybuilding Championships, winning gold in 2013, 2014, and 2015. Despite the success, this was the only competing he did in those years.

2017 would begin the next chapter of his pro career, as Choopan would stop training with Ne’mati. At this point, and continuing forward, he would train with the world-renowned Hany Rambod. Subsequently, his career began to take a bigger leap. He made his first showing under Rambod’s tutelage at the 2017 Mr. Olympia Amateur, where he managed to score a gold medal.

Hadi Choopan competed three more times in 2017, earning silver medals across the board. Most notably, he lost in the 2017 Asia Grand Prix to multiple-time 212 Olympia champ Flex Lewis. However, this decision was seen as controversial by many in attendance. According to skeptics, it appeared that Choopan had a bigger and better physique than Lewis, despite the judge’s decision. Nevertheless, it was at this point, that “The Persian Wolf” would be known as a force to be reckoned with, around the world.

Hadi Choopan faced the brunt of worsening geopolitical relations between USA and Iran

Hadi Choopan’s rise in the international bodybuilding scene coincided with a difficult chapter in the global geopolitical order.

While the Iranian bodybuilder was getting primed to take over the bodybuilding scene, the geopolitical relations between Islamic Republic of Iran and USA went from bad to worse.

Severe travel restrictions were imposed on Iranian citizens and Choopan felt the heat of this situation as well. As a result, he had to sit on the sidelines during major shows like the 2018 Arnold Classic and the 2018 Mr. Olympia.

The restrictions eased out a little bit in 2019 and Hadi Choopan managed to arrive on the US shores to participate in the 2019 Mr. Olympia. A lifelong 212 competitor, Choopan decided to compete in the Men’s Open division instead.

But his decision raised quite a few eyebrows at the time. Size had taken a center stage over all the other attributes in recent years and many people speculated that Choopan would not survive in the Men’s Open division.

But that was not how things were supposed to play out. Despite being at a disadvantage in terms of size, ‘The Persian Wolf’ surprised the bodybuilding community when he was placed third at the 2019 Mr. Olympia. What he lost in size, he made up with conditioning, proportions, muscle definition and aesthetics.

Choopan became a serious Mr. Olympia contender amid the chaos created by travel restrictions. But the uncertainty still loomed large on his prospects of competing in the west.

Choopan retuend to the USA for 2020 Olympia and secured a fourth-place finish. But making it to the stage was not easy and the 36-year-old made it to the competition just in time. According to his coach Hany Rambod:

“[Hadi Choopan] literally came a day and a half before 2020 Olympia. He was still holding water from the flight right before prejudging where we had to turn his water and everything because he had such a long flight getting into Orlando.”

Rambod has detailed the difficulties they faced in making sure Choopan reaches the venue. Year after year, Rambod and his associates have had to pull the strings, utilize their contacts and wait eagerly, hoping that Choopan can compete.

But despite all the difficulties, the Iranian bodybuilder continued to be placed in the top four at the Olympia. Hadi Choopan narrowly missed the victory, reclaiming the third-place finish at the 2021 Mr. Olympia. However, a large section of bodybuilding community felt that he deserved the victory.

Winning the 2022 Mr. Olympia title

2022 Mr. Olympia was unique in the sense that it featured arguably the toughest line-up of competitors in the Men’s Open division in recent history. Apart from established veterans and young contenders like Brandon Curry, Hadi Choopan, Nick Walker and Hunter Labrada, the line-up boasted several hot prospects like Michal Krizo, Andrew Jacked Samson Dauda and Blessing Awodibu.

Despite having finished third in the previous year’s Olympia, Choopan’s name was missing in the list of probable top finishers and winners. However, ‘The Persian Wolf’ dominated the stage along with Nick Walker and Derek Lunsford from prejudging to finals and scored a historic win at the 2022 Mr. Olympia, dethroning former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay.

Choopan became the first Iranian bodybuilder to win the Mr. Olympia title. Coincidentally, his win came at the time when Islamic Republic of Iran was struggling with social unrest. It started after an Iranian Kurdish woman, Mahsa Amini, was arrested for not wearing Hijab properly and died three days later and her death sparked nation-wide protests.

Choopan’s 2022 Mr. Olympia win came as a positive development in the country that had not witnessed social unrest of this scale in quite some time.

While sharing his thoughts after 2022 Mr. Olympia, Hadi Choopan dedicated his victory to the Iranian women and expressed his desire to live in a world where racism did not exist.

Losing the title, reclaiming the glory at 2024 Arnold Classic

Hadi Choopan’s 2022 Mr. Olympia win proved that the competition could no longer be won with size alone. Another 212 competitor and former 212 Olympia champion, Derek Lunsford, shook up the division at the 2022 Olympia and secured a runner-up finish behind Choopan.

Heading into the 2023 Mr. Olympia, Lunsford was highly touted as the biggest threat to Choopan’s top spot. After a fierce battle in the finals, Lunsford won the 2023 Mr. Olympia. A disappointed Hadi Choopan stormed off the stage amid the photo-ops but he later clarified his actions with a statement.

Intent to prove his worth and get the taste of victory before trying to win the Mr. Olympia title again, Choopan participated in the 2024 Arnold Classic.

Choopan edged past defending champion Samson Dauda in the finals and registered a thumping victory at the 2024 Arnold Classic. Choopan also claimed gold at the 2024 Arnold Classic UK competition, once again edging past Dauda. 

Many experts opined that Hadi Choopan’s physique looked hard and solid at the Arnold’s and his victory sent a clear message to Derek Lunsford about the challenge he can expect at the 2024 Mr. Olympia. Ultimately, Choopan took second place to Samson Dauda at the 2024 Mr. Olympia with his teammate, Derek Lunsford, taking third place. 

Hadi Choopan – Championships and Accomplishments

Misc. (2003-2011)

• 15 Provincial Gold Medals (Fars and Tehran provinces)

2008

• Babol National Tournament – 3rd
• Saari National Tournament – 2nd

2009

• Saari National Tournament – 2nd
• Rasht National Tournament – 2nd

2010

• Saari National Tournament – 1st

2011

• Mashhad National Tournament – 1st

2012

• WBPF World Bodybuilding Championships – Silver Medal

2013

• WBPF Asia Championships – Gold Medal/Overall
• WBPF World Bodybuilding Championships – Gold Medal

2014

• WBPF World Bodybuilding Championships – Gold Medal

2015

• WBPF World Bodybuilding Championships – Gold Medal

2017

• Mr. Olympia Amateur  – Gold Medal/Overall
• IFBB Sheru Classic Pro – Silver Medal
• Asia Grand Prix – Silver Medal
• San Marino Pro – Silver Medal

2018

• Dubai Expo – Silver Medal
• IFBB Portugal Pro – 1st
• Asia Grand Prix – Gold Medal

2019

• IFBB Vancouver Pro – Gold Medal
• Mr.  Olympia – 3rd

2020

• Mr. Olympia – 4th

2021

• Mr. Olympia – 3rd

2022

• Mr. Olympia – 1st

2023 

Mr. Olympia – 2nd 

2024 

• Arnold Classic – 1st 
• Arnold Classic UK – 1st 
• Mr. Olympia – 2nd 

Hadi Choopan – Training Regimen

Hadi Choopan likes to utilize a combination of strength training, along with hypertrophy training to get the best results. He oftentimes will spend one day a week, lifting heavy weights, focusing on strength. However, he will then spend another day working for the same muscle groups, this time focusing on volume.

When it comes to Hadi’s workouts, while he is doing strength training, he typically rests for 2-3 minutes in between sets. On the other hand, when he does hypertrophy training, Choopan will only take 30 seconds to a minute between sets. He says this allows for his heart rate to stay up, improving his cardio, and burning fat.

However, as far as specific cardio training is concerned, Choopan does not individually train cardio. He is known to do two or three High-Intensity Training sessions a week, leading up to competitions. Other than that, there is no unique cardio routine he follows.

Hadi Choopan took his bodybuilding career to the next level under the guidance of legendary coach Hany Rambod. Due to the tense geopolitical relations between Iran and the USA, Choopan has always found it difficult to travel to the USA and other locations to train with Rambod.

Additionally, The Iranian bodybuilder primarily speaks Farsi, a language that most Westerners are unfamiliar with. However, Rambod and Choopan make the most of the available means of communication.

Training Principles

Generally, Hadi Choopan trains with free weights as well as machines. He starts every exercise with two warm-up sets before taking up the working sets. He argues that the human body is like a car engine. You need to gradually increase the load and pressure you put on it to ensure that it functions well for a long time.

“If you start training with heavy weights right away, all of the energy will be used up. But power will increase with every step when you start slow and warm up step-by-step.”

The 36-year-old bodybuilder is not particularly fond of training with extremely heavy weights just to prove a point. Choopan strongly suggests choosing weights based on how the body responds and not worrying about peer pressure.

Choopan believes that lifting heavy in a few exercises to satisfy ego is not the way a professional bodybuilder should train. ‘The Persian Wolf’ argues that a professional bodybuilder uses his energy and strength efficiently to perform every exercise in his training routine with sufficiently heavy weights and proper techniques while maintaining a similar level of intensity throughout the workout.

That being said, Choopan trains with high intensity and jokes that his body will punish him on Judgement Day:

“This body is enough for me on Judgement Day. It has a lot of complaints about me! No one has put their body through the suffering that I have put through.”

Choopan has a unique take on the mind-muscle connection. The former Mr. Olympia believes that muscles can feel everything that goes on in your mind and your thoughts can significantly impact how your muscles respond to training, diet, or general wear and tear. Choopan’s approach to mind-muscle connection is more spiritual than physical as he says: 

“If you’re angry, your whole body will be angry on that day. If you’re happy, your body will be happy and full of energy. Always talk with your body and muscles. If one part of your body is hurting or injured, kiss that and talk with it. All your muscles understand you since they’re a part of your body.”

On a lighter note, Choopan believes that a towel in an athlete’s hand represents his character in the gym. According to him, people who are not careful enough to clean the equipment after using it are not the athletes with the best character.

Workout Split

Hadi Choopan dedicates separate training sessions to all major muscle groups like chest, back, shoulders, arms, and legs. While the training split and exercise selection varies according to the immediate goals, here is an example of Choopan’s workout routines:

Chest

• Machine Chest Press
• Machine Bench Press
• Decline Bench Press
• Smith Machine Close Grip Bench Press
• Smith Machine Bench Press
• Dumbbell Hammer Grip Bench Press

Back

• Close-Grip Seated Cable Rows
• Close Neutral Grip Lat Pulldown
• Bent Over Dumbbell Rows
• Low Rows
• Chest Supported One Arm Rows
• High Rows
• Bent Over Machine Rows
• Machine Pullovers
• Stiff-Leg Deadlifts
• Pull-Ups

Shoulders

Choopan believes that shoulder workouts put the whole body, including the anterior portion, back, spine, and knees under pressure. Therefore he suggests modifying the training routine in such a way that damage/injuries to the cervical vertebrae can be prevented.

“Most of the bodybuilders who try to build bigger shoulders, traps and neck muscles are hurting their lumbar spine and cervical disks.”

Choopan suggests avoiding using extremely heavy weights, especially during free-weight movements, to avoid damage.

• Cable Front Raises
• Seated Dumbbell Shoulder Press
• One Arm Cable Front Raises
• Seated Dumbbell Front Raises (Hammer Grip)
• Smith Machine Seated Shoulder Press
• Hyperextensions

Legs

Hadi Choopan approaches lower body training like ‘he’s trying to drive a car in cold temperatures’. To simplify, the former Mr. Olympia takes a long time and a lot of effort to sufficiently warm up the lower body muscles and joints through several sets of warm-up exercises before starting the heavy compound exercises.

• Leg Extensions
• Walking Barbell Lunges
• Pendulum Squats
• Barbell Squats
• Linear Hack Squats
• Seated Leg Curls
• Standing Calf Raises

Arms

• Overhead Cable Triceps Extensions
• Crossbody Cable Triceps Extensions
• Rope Triceps Pushdowns
• Cose-Grip Triceps Pressdowns
• Seated Dumbbell Overhead Triceps Extensions
• Machine One Arm Preacher Curls
• Barbell Preacher Curls
• Standing Barbell Curls

Hadi Choopan – Diet and Nutrition

Hadi Choopan focuses his diet around his desire to grow lean muscle. In fact, it is his belief that diet is the most important part of achieving a toned appearance. Therefore, he consumes a lot of brown rice, avocados, and skinless chicken breast for the majority of the year. These slow-releasing foods help him to keep his levels of fat low, allowing for easier competition prep.

Hadi Choopan follows a high-protein diet that is also high in carbohydrates and relatively low in fats. The caloric intake changes according to the phase of competition prep or off-season. However, the food composition largely remains the same.

‘The Persian Wolf’ consumes six meals per day. Lean meats like chicken, beef, fish, and egg whites are the primary sources of protein. He gets the other macronutrients, micronutrients, minerals, and vitamins through healthy portions of vegetables, egg yolk, rice, lentils etc.

Hydration

Hadi Choopan pays close attention to hydration. He believes that hydrating before and during the workouts is not at all effective if you don’t maintain sufficient water intake throughout the day.

“During the high-intensity workouts, your body is already under high pressure. So if you drink, for example, 1.5 liters of water, you will add more pressure on your digestive and internal systems during exercise. This is wrong practice during training because your stomach and kidneys will be under pressure. This will cause a negative response.”

The Iranian bodybuilder thinks that water should be consumed only in small sips during workouts to regulate body temperature.

A typical day of eating in Hadi Choopan’s diet looks like this:

Meal 1

• Egg Whites – 250 grams
• Whole Eggs – 2 No.s
• Cream of Rice Cereals – 1 cup

(Energy – 1270 Kcal; Protein – 58.7 grams; Carbohydrates – 215 grams; Fats – 13.7 grams)

Meal 2 – Protein Shake

• Whey Protein Isolate – 2 scoops / 60 grams
• Banana – 1 full

(Energy – 376 Kcal; Protein – 44.9 grams; Carbohydrates – 40.6 grams; Fats – 4 grams)

Meal 3

• Chicken Breast – 250 grams
• Green Beans – 1 cup
• Baked Potato – 250 grams

(Energy – 430 Kcal; Protein – 58.3 grams; Carbohydrates – 33 grams; Fats – 4.6 grams)

Meal 4

• Fish – 250 grams
• Rice – 1 cup
• Onion – 1 full

(Energy – 385 Kcal; Protein – 37.8 grams; Carbohydrates – 39.9 grams; Fats – 7.1 grams)

Meal 5

• Brown Rice Pasta with Marinara Sauce – 200 grams
• Ground Beef – 250 grams

(Energy – 567 Kcal; Protein – 42.1 grams; Carbohydrates – 28.7 grams; Fats – 31.3 grams)

Meal 6

• Boiled Chicken – 250 grams
• White Rice – 1 cup
• Black Beans – 1 cup
• Salad – 1 large bowl

(Energy – 805 Kcal; Protein – 73.9 grams; Carbohydrates – 104 grams; Fats – 8.8 grams)

Total Caloric intake and macronutrient intake for the day

• Energy – 3832 Kcal
• Protein – 315.8 grams
• Carbohydrates – 416.6 grams
• Fats – 69.6 grams

In addition to a strict diet, Choopan also uses a variety of supplements. Here are some of his preferred choices:

• Whey isolate
• BCAAs
• L-Carnitine
• Fish Oil
• Multivitamin

Additional Information

Hadi Choopan has made significant progress in improving his physique over the years. He has emphasized the importance of paper-thin conditioning, which has won over the judges. As a former 212 competitor, Choopan has demonstrated that it is possible to achieve success and become a champion in higher divisions by focusing on aesthetics, conditioning, and fullness rather than size alone.

Hadi Choopan began his journey in bodybuilding as a competitor in the Men’s 212 division. From the start, he showed great potential and promise as an athlete, with a formidable physique and a strong dedication to his craft. However, due to various challenges, he faced difficulties in finding opportunities to compete at the highest levels in the United States. Choopan was determined to follow his dreams, even after these setbacks. He eventually made it to the United States.

After years of hard work and dedication, Choopan achieved the ultimate triumph in 2022 by winning the Mr. Olympia title. This journey has been widely regarded as one of the most impressive and inspiring in the history of modern bodybuilding, earning Choopan a place in an elite group of Olympia champions.

These champions are considered the best and most successful bodybuilders in the world and have achieved a level of recognition and respect that is rare in the sport. Choopan’s journey from a promising Men’s 212 competitor to an Olympia champion is a testament to his talent, dedication, and determination.

Having claimed second place to his teammate Derek Lunsford at the 2023 Olympia contest, Hadi Choopan decided to jump into the 2024 Arnold Classic. After a showdown with Samson Dauda, Choopan won gold, further cementing his legacy in the sport. He also won the 2024 Arnold Classic UK against Dauba. However, when they rematched on the sport’s greatest stage — the 2024 Mr. Olympia, Dauda got his hand raised while Choopan took runner-up. He remains 100 percent focused on winning back the honor next year. 

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