Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 14, 2021

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

arnold handing a trophy to branch on stage

This American professional bodybuilder earned an iconic status among his fans and fellow bodybuilders.

He began his bodybuilding career when he was still in high school, with his motivation leading him to win first place in the 1992 Teen Mr. America.

Since then, Branch Warren has won numerous bodybuilding contests, including the Arnold Classic competition, and became an IFBB member.

The Texas-born bodybuilding star was also a frequent competitor for the title of Mr. Olympia, and a number of times, he was damn close to winning, but he didn’t win the grand prize.

The list of Warren's accomplishments is long. He owes them not only to his draining workout sessions but also the incredible determination [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: 45
  • 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 is reserved for rest and recovery.

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

One of the most important sources of Branch Warren's strength is definitely his nutrition.

To support his demanding workouts, he relies on a low-fat diet, a lot of protein (about 500 grams on a regular day), carbs, and some vitamins.

During his 'bulking' phase, he eats seven meals per day and consumes two to three pounds of chicken daily.

Other foods on Branch's regular menu include; 10-20 egg whites per day, fish, potatoes, and whole-wheat pasta.

Branch Warren Pre-Contest Meal Plan

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:

Will You Try Branch Warren's Workout Routine?

To build muscle like Branch Warren, you'll need to spend hours training like there's no tomorrow, but more importantly, you'll have to be motivated as hell.

So, do you think you got what it takes to try out Warren's workout routine? Let us know what you think in the comment section.


References:

  1. https://www.greatestphysiques.com/male-physiques/branch-warren/

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