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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.

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Ryan Cooper's 'Rough Night' Stripper Workout
Getty Images/Roy Rochlin

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.

Routine

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Monday

Back and cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Cable pullover

Equipment
Cable Machine
Sets
4
Reps
20, 10, 10, 10
Rest
--
Exercise 2 of 8

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
4
Reps
8
Rest
--
Exercise 3 of 8

Lat Pulldown

Equipment
Cable Machine
Sets
4
Reps
10
Rest
--
Do this exercise using a reverse grip.
Exercise 4 of 8

Reverse Cable Flye

Equipment
Cable Machine
Sets
4
Reps
15
Rest
--
Exercise 5 of 8

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
4
Reps
10
Rest
--
Exercise 6 of 8

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
4
Reps
5-6
Rest
--
Bring your head in front of the bar as you pull yourself up.
Exercise 7 of 8

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
3
Reps
5-8
Rest
--
Exercise 8 of 8

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
20, 15, 10
Rest
--
Perform using a narrow grip.
Exercise 9 of 8

Machine Press

Equipment
Sets
3
Reps
15
Rest
--
Exercise 10 of 8

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
12
Rest
--
Exercise 11 of 8

Stair Stepper

Equipment
Sets
--
Reps
30 min. at level 5-10.
Rest
--

Tuesday

Shoulders and cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 8

Machine Press

Equipment
Sets
4
Reps
20, 15, 8, 6
Rest
--
Exercise 13 of 8

Reverse Cable Flye

Equipment
Cable Machine
Sets
4
Reps
20
Rest
--
Exercise 14 of 8

Lying cable curl

Equipment
Adjustable Cable Machine
Sets
4
Reps
25, 15, 10, 10
Rest
--
Exercise 15 of 8

High Pull

Equipment
Barbell
Sets
4
Reps
20, 15, 10, 10
Rest
--
Perform this exercise using a cable.
Exercise 16 of 8

Behind-the-Neck Press

Equipment
Barbell
Sets
4
Reps
20, 10, 10, 20
Rest
--
Perform this exercise using a Smith machine.
Exercise 17 of 8

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
20
Rest
--
Exercise 18 of 8

Upright Row

Equipment
Barbell, Dumbbells, Kettlebells
Sets
3
Reps
15
Rest
--
Instead of a barbell, perform this exercise using a plate.
Exercise 19 of 8

Barbell Overhead Press

Equipment
Barbell
Sets
3
Reps
12
Rest
--
Exercise 20 of 8

Seated Calf Raise

Equipment
Dumbbells
Sets
4
Reps
20, 20, 10, 10
Rest
--
Exercise 21 of 8

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 22 of 8

Stair Stepper

Equipment
Sets
--
Reps
30 min.
Rest
--
Perform this exercise at level 8-10.

Wednesday

Hamstrings, glutes, and cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 8

Leg Curl

Equipment
Swiss Ball
Sets
4
Reps
20, 15, 12, 10
Rest
--
Exercise 24 of 8

Single-Leg Leg Curl

Equipment
No Equipment
Sets
4
Reps
10 (per leg)
Rest
--
Exercise 25 of 8

Barbell Hip Thrust

Equipment
Barbell
Sets
4
Reps
20, 15, 12, 10
Rest
--
Exercise 26 of 8

Deadlift

Equipment
Barbell
Sets
4
Reps
12, 6, 5, 5
Rest
--
Exercise 27 of 8

Leg Curl

Equipment
Swiss Ball
Sets
4
Reps
15, 12, 10, 8
Rest
--
Exercise 28 of 8

Bulgarian Split Squat

Equipment
Dumbbells
Sets
4
Reps
15, 12, 10, 8 per leg
Rest
--
Exercise 29 of 8

Bentover Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 30 of 8

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 31 of 8

Stair Stepper

Equipment
Sets
--
Reps
15 min. at level 5-8.
Rest
--

Thursday

Chest and cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 32 of 8

Chest Cable Flye

Equipment
Cable Machine
Sets
4
Reps
15
Rest
--
Perform this exercise without handles, focusing on the squeeze.
Exercise 33 of 8

Incline Bench Press

Equipment
Barbell
Sets
4
Reps
12, 5, 3, 2
Rest
--
Exercise 34 of 8

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
4
Reps
15
Rest
--
Exercise 35 of 8

Bentover 1 1/4 cable flye

Equipment
Cable Machine
Sets
4
Reps
15, 12, 10, 20
Rest
--
Exercise 36 of 8

Chest Press

Equipment
Sets
4
Reps
15, 6, 6, 6
Rest
--
Exercise 37 of 8

Cable Crossover

Equipment
Cable Machine
Sets
4
Reps
20, 10, 8, 30
Rest
--
Perform this exercise seated.
Exercise 38 of 8

Smith Machine Incline Press

Equipment
Smith Machine
Sets
4
Reps
10
Rest
--
Exercise 39 of 8

Calf Raise On Leg Press

Equipment
Sets
4
Reps
20, 20, 10, 10
Rest
--
Exercise 40 of 8

Shrug

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Perform this exercise using a shoulder press machine.
Exercise 41 of 8

Stair Stepper

Equipment
Sets
--
Reps
30 min. at level 10
Rest
--

Friday

Arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 42 of 8

Triceps Extension

Equipment
Sets
4
Reps
25, 20, 15, 10
Rest
--
Perform this exercise using a rope attachment.
Exercise 43 of 8

Biceps Curl

Equipment
Elastic Band
Sets
4
Reps
25, 20, 15, 10
Rest
--
Perform this exercise using a rope attachment.
Exercise 44 of 8

Triceps Extension

Equipment
Sets
4
Reps
15, 12, 10, 8
Rest
--
Perform this exercise one arm at a time, using a cable machine.
Exercise 45 of 8

Biceps Curl

Equipment
Elastic Band
Sets
4
Reps
15, 12, 10, 8
Rest
--
Perform this exercise on an incline, using a machine.
Exercise 46 of 8

EZ-Bar Curl

Equipment
EZ-Bar
Sets
4
Reps
15
Rest
--
Exercise 47 of 8

Lying Triceps Extension

Equipment
Dumbbells
Sets
4
Reps
10 (per arm)
Rest
--
Exercise 48 of 8

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
4
Reps
20, 10, 10, 20
Rest
--
Exercise 49 of 8

Dumbbell Kickback

Equipment
Dumbbells
Sets
4
Reps
15 (per arm)
Rest
--
Exercise 50 of 8

Bench Dip

Equipment
Bench
Sets
2
Reps
30
Rest
--
Exercise 51 of 8

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
2
Reps
30
Rest
--
Alternate each arm.
Exercise 52 of 8

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--

Saturday

Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 53 of 8

Lat Pulldown

Equipment
Cable Machine
Sets
4
Reps
20, 10, 5, 30
Rest
--
Exercise 54 of 8

Pullup

Equipment
Pullup Bar
Sets
4
Reps
8
Rest
--
Exercise 55 of 8

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
4
Reps
20, 10, 8, 30
Rest
--
Exercise 56 of 8

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
4
Reps
5
Rest
--
Exercise 57 of 8

Bentover Row

Equipment
Barbell
Sets
4
Reps
10
Rest
--
Exercise 58 of 8

Pullup

Equipment
Pullup Bar
Sets
4
Reps
8
Rest
--
Bring your head in front of the bar as you pull yourself up.
Exercise 59 of 8

Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
6
Rest
--
Exercise 60 of 8

Pullover/Triceps Extension

Equipment
Barbell
Sets
3
Reps
10
Rest
--

Sunday

Quads and glutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 61 of 8

Leg Extension

Equipment
Sets
5
Reps
25, 20, 10, 10, 8
Rest
--
Exercise 62 of 8

Squat

Equipment
Squat Rack
Sets
5
Reps
10, 5, 3, 2, 2
Rest
--
Exercise 63 of 8

Leg Extension

Equipment
Sets
4
Reps
20 (per leg; 55, 60, 75, 80 lb.)
Rest
--
Perform one leg at a time.
Exercise 64 of 8

Walking Lunge

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 65 of 8

Leg Press

Equipment
Sets
3
Reps
5
Rest
--
Exercise 66 of 8

Reverse Lunge

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
135 lb. total
Exercise 67 of 8

Calf Raise On Leg Press

Equipment
Sets
4
Reps
20, 20, 10, 10
Rest
--
Exercise 68 of 8

Chest Press

Equipment
Sets
4
Reps
10
Rest
--
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