Brandon Curry Workout & Diet (Cracking the Code to Fitness)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: December 28, 2023
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When Brandon Curry won the Arnold Classic and Mr. Olympia title in 2019, he achieved a goal that most professional bodybuilders can only dream about.

And as a certified personal trainer, I wanted to immediately find out what his workout routine looked like.

Fortunately, there are many hours of videos, interviews, and social media posts that Brandon and his famous trainer, Charles Glass, have shared.

We also saw some great workout videos he did with Mr. Olympia Champion Chris Bumstead at Carbon Culture Gym.

And we managed to get some information on Brandon Curry's diet plan as well.

Brandon Curry Stats

  • Born: October 19, 1982
  • Height: 5’8”
  • Weight: 255 lbs.
  • Waist: 34”
  • Chest: 48”

Brandon Curry’s Workout Routine

Drawing from my own training experience and after thoroughly analyzing numerous videos and interviews with Brandon Curry, including his sessions with Phil Heath, I've crafted a workout routine that mirrors his approach and effectiveness.


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A post shared by Brandon Curry (@brandon__curry)

These were part of his training that led to him winning the Arnold Classic Ohio.

Monday: Shoulders

In my own shoulder workouts, inspired by Brandon Curry's method, I too focus on a few key exercises, much like he does. This approach has surprisingly maximized my shoulder development with just four main exercises.

But he then does those with four sets each, and he throws in a few compound exercises to get more muscle strain in less time, at least according to an article from the Physiopedia website [1].

Here’s what’s in store: 

  • Dumbbell lateral raises (4 sets of 12–15 reps)
  • Rear delt flys (4 sets of 12–15 reps)
  • Dumbbell front raises (4 sets of 12–15 reps)
  • Overhead shoulder press (4 sets of 12–15 reps)

Tuesday: Chest

Performing chest dips in gym

Reflecting on my journey to develop a chest like Brandon Curry, I've learned the importance of dedicating significant effort to chest exercises. This focus has been a game-changer in my own physique development.

The great thing is that your pecs will respond extremely well to this routine, and you want to be sure that those last two reps bring you to failure.

Start digging in with these: 

  • Dumbbell chest flys (4 sets of 10–12 reps)
  • Chest floor press machine (4 sets of 10–12 reps)
  • Incline bench press (4 sets of 10–12 reps)
  • Cable flys (4 sets of 10–12 reps)
  • Close-grip bench press (4 sets of 10–12 reps)

Wednesday: Back

Because your back muscles are quite large and it’s not really possible to isolate individual ones, you need to make sure you load up the weights to make these exercises as effective as possible.

And you want to use a mix of machines and free weights: 

  • Lat pulldowns (3 sets of 10–12 reps)
  • Seated T-bar rows (3 sets of 10–12 reps)
  • Barbell shrugs (3 sets of 10–12 reps)
  • Lying reverse flys (3 sets of 10–12 reps)
  • Bent-over one-arm rows (3 sets of 10–12 reps)

Thursday: Legs

Brandon Curry paid a lot of attention to getting his exercise physiology right for training his legs for muscle building.


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A post shared by Brandon Curry (@brandon__curry)

The last thing you want is the lollipop effect of skinny legs with a bulky upper body.

Make sure you add these on a weekly basis: 

  • Lying leg curls (3 sets of 10–12 reps)
  • Calf raises (3 sets of 20 reps)
  • Back squats (3 sets of 10–12 reps)
  • Leg extension (3 sets of 10–12 reps)
  • Walking dumbbell lunges (3 sets of 10–12 reps)
  • Romanian deadlift (3 sets of 10–12 reps)

Friday: Arms

You won’t get massive arms like Brandon Curry without a dedicated arm training and development day.

And to get that kind of physique, you need to focus entirely on your arms without combining the exercises with another body part: 

  • Preacher curls (3 sets of 12–15 reps)
  • Triceps kickbacks (3 sets of 12–15 reps)
  • Hammer curls (3 sets of 12–15 reps)
  • Wrist curls (3 sets of 12–15 reps)
  • Triceps cable pushdowns (3 sets of 12–15 reps)

Saturday/Sunday: Active Rest

Don’t believe for one second that Brandon Curry would sit on the couch all day on rest days.

Get out and do some walking, hiking, and even swimming to keep those sore muscles moving and in recovery mode.

“This is a wonderful opportunity for me. It’s been a long road—ups and downs, lots of expectation, but I can see the mountaintop. I’ve never been this close.”

- Brandon Curry

Other celebrity workout routines:

  • Dolph Lundgren Workout Routine & Diet Plan
  • Joseph Baena Workout Routine & Diet Plan

What’s His Diet Plan?

Protein bars with rice and skinless chicken

Incorporating insights from Brandon Curry's diet, I've tailored my own nutrition to a high-protein and high-carb meal plan. This approach has significantly contributed to my muscle growth and energy levels.

He maintains a simple diet of freshly prepared, healthy food and tries to get as many nutrients as possible throughout the day. 

He also seems to avoid a post-workout meal, which can be important when training in the evening or when you want to extend your fasting time.

Let’s see what Brandon Curry eats on a typical day:

  • Breakfast: Fresh fruit, whole grain toast with almond butter
  • Snack: Protein shake or bar
  • Lunch: Skinless chicken, rice, and sweet potatoes
  • Snack: Nonfat frozen yogurt or nonfat jello pudding (Brandon Curry has a bit of a sweet tooth)
  • Dinner: Lean beef or fish with sweet potatoes and a large bowl of salad

Brandon does allow an occasional cheat meal once a week.

But if you’re struggling to make significant progress, then I would avoid cheat meals until you start seeing results.

Does He Take Supplements?

Yes, Brandon Curry takes supplements to support his diet. Mirroring Brandon Curry's strategy, I also integrate supplements into my diet to enhance my training results. This practice has proven essential in supporting muscle recovery and growth.


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A post shared by Brandon Curry (@brandon__curry)

If you’re planning to implement the Brandon Curry workout routine, then I would first suggest getting a high-quality pre-workout supplement for men. These can be great for boosting your energy, strength, and endurance.

According to the study published on the PubMed website, you’ll also need some great protein shakes to give your muscles all the nutrients they need to bulk up and fully recover [2].


Where Does Brandon Curry Workout?

Brandon Curry works out at the famous Oxygen Gym. He has mentioned in a few interviews that it’s his favorite place, but he also has a fully equipped gym at home for additional workouts.

How Big Are Brandon Curry's Arms?

Brandon Curry’s arms are 21 inches around the biceps peak. That’s bigger than most people's thighs and one of his biggest assets when it comes to competitive events.

What Does Brandon Curry's Off-Season Diet Look Like?

Brandon Curry's off-season diet focuses on high protein intake and balanced meals to build muscle mass while maintaining flexibility in his eating habits. This diet is crucial for his muscle growth and overall fitness, allowing for a higher calorie intake compared to his pre-contest diet.

What Recovery Techniques and Supplements Does Brandon Curry Use?

Brandon Curry incorporates advanced recovery techniques like cryotherapy and regular massage, along with specific supplements such as BCAAs and whey protein, to enhance muscle recovery and growth. These practices are integral to his routine, helping him maintain peak physical condition and recover from intense workouts.

How Does Mental Health and Mindset Play a Role in Brandon Curry's Training?

Mental health and a positive mindset are key components of Brandon Curry's training regimen, enabling him to stay focused and motivated. He emphasizes the importance of mental resilience and a positive attitude in achieving bodybuilding success alongside physical training.

How Does Brandon Curry's Workout Routine Compare to Other Top Bodybuilders?

Brandon Curry's workout routine is unique in its structure and intensity, focusing on specific muscle groups with a mix of heavy lifting and volume training. Comparing his routine with other top bodybuilders reveals his personalized approach to training, tailored to his body's needs and goals.

What Is Brandon Curry's Approach to Injury Prevention and Management?

Injury prevention and management are critical in Brandon Curry's training, involving careful exercise selection, proper technique, and adequate rest. He also incorporates regular physiotherapy and stretching routines to prevent injuries and ensure longevity in his bodybuilding career.


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