Mr Olympia Preparation | Branch Warren Workout & Diet Plan

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Mr Olympia Preparation

Branch Warren Workout & Diet Plan

Branch Warren shares his pre-contest 5 day training split, along with a sample eating and supplementation plan.

Sample Diet Plan

Typical Pre-contest plan.

  • Meal 1: 5 egg whites, 1 ½ cup oatmeal, 8 oz. red meat, 2 Hydroxycut Hardcore Elite
  • Meal 2: 9 oz. fish, 1 ½ cup rice, 1 cup vegetables
  • Post-workout: 2 scoops Nitro-Tech
  • Meal 3: 9 oz. chicken, 16 oz. potato (white or sweet)
  • Meal 4: 9 oz. fish, 1 ½ cup rice
  • Meal 5: 9 oz. chicken, 12 oz. potato
  • Meal 6: 10 egg whites

Branch Warren Motivation Quote : “Believe in yourself”“I’m busy getting stronger.” – Poster Wallpaper

Workout Plan

Main Goal: Build Muscle
Workout Type: Split
Training Level: Advanced
Days Per Week: 5
Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Machines
Monday
Back
Exercise Sets Reps
Incline T-Bar Row 3 10
One Arm Dumbbell Row 3 8
Barbell Row 3 8
Lat Pull Down 3 15
Seated Upright Row Machine 3 15
Hammer Strength Pull Down 3 15
Seated Low Cable Row 3 20
Rear Delts On Pec Dec 4 10
Bent Over Dumbbell Rear Laterals 4 10
Tuesday
Chest
Exercise Sets Reps
Incline Bench Press 2 Warmup
3 3×8-12
Dumbbell Bench Press (Drop set on last set) 3 10
Hammer Strength Incline Bench Press 3 10
Weighted Dips w/Chains 3 Failure
Cable Crossover 3 15
Thursday
Arms
Exercise Sets Reps
Standing Dumbbell Curl 3 8
Standing Barbell Curl 3 12
Preacher Curl 3 12
Tricep Pushdowns 3 15
Seated Dip Machine 3 15
Rope Triceps Pushdown 4 12
Friday
Legs
Exercise Sets Reps
Leg Extensions 2 100
Squat 2 Light Sets
2 Heavy Sets to Failure
Hack Squat 3 10-15
Leg Press 3 30
Seated Leg Curl 3 15
Standing Leg Curl 3 10
Lying Leg Curl 3 12
Saturday
Lower Back and Shoulders
Exercise Sets Reps
Deadlift 3-4 Warmup
4-5 5-8
Military Press 2 Warmup
3 10
Squat 3 12
Side Lateral 3 8-12
Dumbbell Front Raise 3 8
Upright Row 3 12

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