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
ExerciseSetsReps
Incline T-Bar Row310
One Arm Dumbbell Row38
Barbell Row38
Lat Pull Down315
Seated Upright Row Machine315
Hammer Strength Pull Down315
Seated Low Cable Row320
Rear Delts On Pec Dec410
Bent Over Dumbbell Rear Laterals410
Tuesday
Chest
ExerciseSetsReps
Incline Bench Press2Warmup
33×8-12
Dumbbell Bench Press (Drop set on last set)310
Hammer Strength Incline Bench Press310
Weighted Dips w/Chains3Failure
Cable Crossover315
Thursday
Arms
ExerciseSetsReps
Standing Dumbbell Curl38
Standing Barbell Curl312
Preacher Curl312
Tricep Pushdowns315
Seated Dip Machine315
Rope Triceps Pushdown412
Friday
Legs
ExerciseSetsReps
Leg Extensions2100
Squat2Light Sets
2Heavy Sets to Failure
Hack Squat310-15
Leg Press330
Seated Leg Curl315
Standing Leg Curl310
Lying Leg Curl312
Saturday
Lower Back and Shoulders
ExerciseSetsReps
Deadlift3-4Warmup
4-55-8
Military Press2Warmup
310
Squat312
Side Lateral38-12
Dumbbell Front Raise38
Upright Row312

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