If you're a fan of his, you've probably been wondering what it takes to achieve such a killer physique.
So, today we're going to take a peek into Branch Warren’s workout routine and diet plan - the kind that only professionals can endure.
What You Should Know About Branch Warren
Branch Warren, an American professional bodybuilder, gained iconic status early, winning the 1992 Teen Mr. America in high school.
His career, marked by victories like the Arnold Classic and IFBB membership, also underscores the importance of mental resilience in bodybuilding.
As a health and performance coach, I've seen similar traits in clients who succeed.
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Warren's near wins at Mr. Olympia and his achievements reflect not just his training and diet but also the critical role of genetics in muscle development and body composition.
The list of Warren's accomplishments is long. He owes them not only to his draining workout sessions but also the incredible determination as reported by Greatest Physiques [1]:
"Don't cut corners or take the easy way out, it will end up biting you in the ass. Put in the work, stay focused, and be damn proud of what you have accomplished."
- Branch Warren
Branch Warren Workout Routine
Before he starts his daily workout, Warren starts out with cardio that usually includes walking on the treadmill on an incline at a moderate pace. He avoids running since he is after muscle strength, not lean muscle mass.
Branch Warren stats:
- Age: 48
- Weight: 245 lbs
- Height: 5 Ft 7 Inch
- Waist: 32 Inch
- Chest: 56 Inch
- Biceps: 21 Inch
He trains every day, except Sundays and Wednesdays, which are reserved for rest and recovery.
This approach underscores the importance of injury prevention and recovery in bodybuilding, where rest days are as vital as training days for long-term muscle health and avoiding overuse injuries.
Branch Warren's week at the gym usually looks something like this:
Monday – Back
- Incline T-bar rows - 3 sets (10 reps)
- One-arm dumbbell rows - 3 sets (8 reps)
- Bent-over barbell rows - 3 sets (8 reps)
- Lat pull downs - 3 sets (5 reps)
- Seated upright row machine - 3 sets (15 reps)
- Sets of hammer strength pulldowns - 3 sets (15 reps)
- Sets of seated low cable row - 3 sets (20 reps)
- Rear delts on fly machine - 4 sets (10 reps)
- Bent over dumbbell rear laterals - 4 sets (10 reps)
Tuesday – Chest
- Incline bench press - 3 sets (8-15 reps)
- Flat dumbbell press - 3 sets (10 reps)
- Hammer strength incline press -3 sets (10 reps)
- Weighted dips (with chains) - 3 sets to failure
- Cable crossovers - 3 sets (15 reps)
Wednesday - Rest
Thursday – Arms (Biceps and Triceps)
- Standing dumbbell curls - 3 sets (8 reps)
- Standing barbell curls - 3 sets (12 reps)
- Preacher curls - 3 sets (12 reps)
- Tricep pushdowns - 3 sets (15 reps)
- Seated dip machine - 3 sets (15 reps)
- Rope pushdowns - 4 sets (12 reps)
Friday – Legs
- Leg extensions - 2 warm-up sets (100 reps)
- Squats - 2 light sets, plus 2 heavy sets to failure
- Hack squats - 3 sets (10-15 reps)
- Leg press - 3 sets (30 reps)
- Standing leg curls - 3 sets (10 reps)
- Seated leg curls - 3 sets (15 reps)
- Lying leg curls - 3 sets (12 reps)
- Standing calf raises - 3-4 sets (8-15 reps)
- Sitting calf raises - 3-4 sets (8-15 reps)
Saturday – Shoulders, Lower Back
- Deadlifts - 3-4 warm-upsets, plus 4-5 heavy sets (5-8 reps)
- Military press - 2 warm-up sets, followed by 3 sets (10 reps)
- Squats - 3 sets (12 reps)
- Side laterals - 3 sets (8-12 reps)
- Dumbell front raises - 3 sets (8 reps)
- Upright rows - 3 sets (12 reps)
Sunday - Rest
Branch Warren Diet Plan
Branch Warren's exceptional strength largely hinges on his nutrition. His rigorous workouts are powered by a low-fat, high-protein diet, with roughly 500 grams of protein daily, carbohydrates, and vital vitamins.
In his bulking phase, he intensifies this with seven meals a day, including two to three pounds of chicken.
As a health and performance coach, I've advised clients on similar diets, emphasizing protein-rich foods like 10-20 egg whites, fish, potatoes, and whole-wheat pasta for muscle growth and recovery.
This is how a typical pre-contest menu looks like for Branch:
- Breakfast: 1 ½ cup oatmeal, 8 oz. red meat, 5 egg whites, fat burner
- Early lunch: 1 ½ cup rice, 1 cup vegetables, 9 oz. fish
- Post-workout: 2 scoops of protein
- Post-workout Meal: 9 oz. chicken, 16 oz. potato (white or sweet)
- Late lunch: 1 ½ cup rice, 9 oz. fish,
- Dinner: 9 oz. chicken, 12 oz. potato
- Post-dinner: 10 egg whites
What Kind Of Supplements Does He Use?
The list of products Warren relies on to build his muscle, boost endurance and recovery is actually not that long. According to him, he only takes:
References:
- https://www.greatestphysiques.com/male-physiques/branch-warren/
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