Brandon Hendrickson is a professional Men's Physique competitor working his way up the IFBB ranks since obtaining his Pro Card in 2013.
Fitness has evolved into more than just a hobby over the years. He began pursuing it as a full-time career in 2012 when he competed in his first Men's Physique competition.
After receiving his Pro Card in 2013, he began competing in Men's Physique Mr. Olympia and the Arnold Classic 2016.
Brandon also follows a strict diet plan to maintain his physique.
As a certified fitness trainer, I reviewed Brandon Hendrickson's interviews, YouTube videos, and TV appearances to determine his workout routine and diet plan.
In this article, I will provide my findings on the Brandon Hendrickson diet plan, workout routine, and the supplements he uses to fuel his body.
Celebrity Stats/Career Highlights
- Age: 36 years
- Height: 5ft 8in
- Weight: 185 - 195 lbs
- Waist: 30 inches
- Chest: 50 inches
Brandon Hendrickson's Workout Routine
Here's Brandon Hendrickson's workout routine:
Monday: Chest
Brandon Hendrickson performs seven exercises on Monday to target his chest muscles.
- Single arm hammer strength press (3 sets, 12 reps)
- Machine incline press (3 sets, 12 reps)
- Cable flys (3 sets, 15 reps)
- Incline dumbbell fly (3 sets, 10 reps)
- Dumbbell underhand raises (3 sets, 10 reps)
- Pec deck fly (3 sets, 12 reps)
- Dumbbell pullover (3 sets, 12 reps)
Tuesday: Legs
On Tuesdays, Hendrickson performs a leg routine of nine different exercises in an average of 4 sets.
- Standing hamstring curl (4 sets, 12 reps)
- Walking lunges (4 sets, 10 reps)
- Lying leg curl (4 sets, 20 reps)
- Machine adduction (4 sets, 15 reps)
- High feet leg press (1 set, 6 reps)
- Leg extension (3 sets, 14 reps)
- Barbell back squat (5 sets, 10-15 reps)
- Narrow stance leg press (3 sets, 20 reps)
- Wide stance leg press 1 drop set
Wednesday: Shoulders
Hendrickson does shoulder routine on Wednesday by performing five exercises:
- Side lateral raise (5 sets, 12-15 reps)
- Dumbbell front raises (4 sets, 10 reps)
- Reverse machine press (5 sets, 10 rep)
- Machine shoulder leg press (4 sets, 10 reps)
- Upright EZ bar row (4 sets, 12-15 reps)
Thursday: Rest
Brandon Hendrickson rests on Thursday to recover from the previous intense workouts.
Friday: Back
On Fridays, Hendrickson performs a back routine with six different exercises over four sets.
- Wide grip cable row (4-5 sets, 12-15 reps)
- Cable pullover (3-4 sets, 12-15 reps)
- Single arm cable row (3 sets, 12-15 reps)
- Standing overhand cable row (3 sets, 12-15 reps)
- Standing underhand cable row (3 sets, 12-15 reps)
- Lat pulldown (4-5 sets, 8-10 reps)
Saturday: Arms
Brandon Hendrickson performs nine exercises to target his arm muscles.
- Single arm crossbody rope tricep extensions (4 sets, 12-15 reps)
- Machine tricep extensions (4 sets, 12-15 reps)
- Machine tricep dips (4 sets, 10 reps)
- Dumbbell tricep kickback (4 sets, 15-20 reps)
- Dumbbell concentration curl (4 sets, 12-15 reps)
- Machine preacher curl (5 sets, 10 reps)
- Single arm machine curls (5 sets, 12-15 reps)
- Alternating dumbbell curls (4 sets, 12-15 reps)
- Hanging leg raise (3 sets, 2o reps)
- EZ bar curls (4 sets, 10 reps)
Sunday: Rest
Brandon also rests on Sunday to recuperate from the workouts he performed from Thursday to Saturday.
Workout Principles
Brandon Hendrickson's shoulders are one of his favorite body areas to exercise.
He regularly works out in the gym for an hour and a half. If he exercises his shoulders, he may spend at least two hours doing so.
He doesn't pay much attention to form when performing front plate raises. He prefers to concentrate on time under stress since he believes it is important in this activity.
Brandon Hendrickson's training schedule reflects his physical objectives, and if he wants to burn fat for a competition, he will work out more frequently.
Brandon's workout schedule correlates to his physical objectives. In other words, if Brandon wants to reduce weight for a competition, he'll work out more frequently and for longer periods. When he wants to bulk up, he will simplify his sessions and eliminate cardio.
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Brandon Hendrickson's Diet Plan
Here's Brandon Hendrickson's diet plan:
- Meal 1
- 2 whole eggs
- Egg whites
- Half a cup of oatmeal
- Berry fruit honey smoothie with cinnamon
- Almond milk
- Grapefruit, cinnamon, and honey
- Meal 2
- 1 Cup of brown rice
- 4 stalks of broccoli
- 170 grams of shrimp
- Meal 3
- 50 grams of chicken breast
- 50 grams of low-carb food
- A cup of green beans
- Meal 4
- One grilled salmon (seasoned with olive oil and salt pepper)
- Garlic green beans
- Meal 5
- Shrimp
- A cup of jasmine rice
- Broccoli
- Meal 6
- 10 egg whites
- 2 whole eggs mix
- Turkey sausage
- Mushroom onion
Diet / Nutrition Principles
Brandon Hendrickson has to eat the right foods to stay in shape.
This implies he doesn't consume junk food, sugary foods, or alcohol. His daily diet includes broccoli, poultry, lean meat, nuts, cottage cheese, whole grains, seeds, and other nutritious meals.
"The first step in becoming fit is to eat healthily. I prefer to eat more often throughout the day to keep my muscles and physique in check."
- Brandon Hendrickson, Professional Men's Physique Competitor
If you ever want to be a bodybuilder, you may take inspiration from the greatest.
Brandon Hendrickson's Supplements
Brandon incorporates specific supplements into his eating regimen to guarantee that his body does not lack any essential nutrients.
Here's the list of the supplements that Brandon Hendrickson uses:
- Protein shakes: Brandon's long-term muscular objectives necessitate a high protein intake, which he may not be able to accomplish from his meals alone. As a result, he consumes protein shakes daily.
- Glutamine: Brandon's exercise sessions are intense and demanding. As a result, adequate care is required to promote faster muscle healing. He drinks glutamine after workouts to aid with muscle repair [1].
- L-carnitine: When it gets too fat-burning, Brandon Hendrickson favors L-carminite [2]. He particularly employs it when he is only a few weeks away from the competition.
- BCAA: Branched-chain amino acids help to burn calories and prevent muscle atrophy [3]. It speeds up the body's metabolism, keeping him lean and free from excess fats.
- Multivitamins: Brandon's diet is highly rigorous and limited in vitamins. As a result, he takes multivitamins to guarantee his body gets adequate vitamins. Multivitamins are beneficial for muscle growth and maintenance, and they can also improve focus and stamina [4].
- Creatine: Creatine keeps Brandon energized during his workouts. It also helps with muscle development and recovery [5].
FAQs
How Many Calories Does Brandon Hendrickson Have a Day?
Brandon Hendrickson has 2,594 calories in a day. He takes 248 grams of carbs, 288 grams of protein, and 54 grams of fat.
How Much Does Brandon Hendrickson Weigh?
Brandon Hendrickson weighs 195 pounds. He follows a strict workout routine and diet plan to maintain a healthy physique.
How Do Men Prepare for Physique?
Men prepare for physique by getting ready 30 weeks before the show. This provides you enough time to grow muscles. You should work out hard and clean up your food for the first five weeks. Then, in week 25, begin a full-fledged contest prep diet.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266414/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8628984/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/
- https://pubmed.ncbi.nlm.nih.gov/32823974/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/
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