Branch Warren Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: January 26, 2024
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

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.


View this post on Instagram


A post shared by Branch Warren (@thebranchwarren)

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

a body shot of branch warren in a tank top

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

man in a red shirt working out with a machine
  • 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

man laying down doing dumbbell press
  • 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)

shirtless man using a dip machine in a gym
  • 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

man with a barbell in a calf raise position
  • 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

man in a side lateral position
  • 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

organic eggs, green salad in a bowl, fresh potatoes

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:


Was this article helpful?

About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

You May Also Like

Your guide to Calum Von Moger body care routine
By Benedict Ang, CPT, PN1-NC 3 months ago
Calum Von Moger's Workout & Diet (Epic Routine Revealed)
Your guide to Larry Wheels body care routine
By James Cunningham, BSc, CPT 4 months ago
Larry Wheels Workout Routine & Diet Plan
Jolyne Kujo animated image
By Christiana Mikesch, CPT 4 months ago
Jolyne Kujo's Workout Routine & Diet Plan
Your guide to Madonna's body care routine
By Lisa Lorraine Taylor, BSc, CPT 2 months ago
Madonna's Workout Routine, Diet Plan & Supplements
Margot Robbie in yellow background
By Christiana Mikesch, CPT 5 months ago
Margot Robbie's Workout Routine, Diet Plan & Supplements
Your guide to Kaley Cuoco bpdy care routine
By Lisa Lorraine Taylor, BSc, CPT 3 months ago
Kaley Cuoco's Workout Routine, Diet Plan & Supplements

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.