Branch Warren’s Workout Routine, Diet Plan and Supplements

Branch Warren Is a Retired IFBB Pro Bodybuilder & Founder of a Beef Jerky Company Named Wicked Cultz Jerky

Branch Warren is an American retired IFBB pro bodybuilder from Tyler, Texas, who has won numerous professional contests in his entire bodybuilding career, including one of the biggest bodybuilding contests Arnold Classic in 2011 and 2012 consecutively.

Like other old school and other pro bodybuilders, Branch Warren also got hooked into the iron game from very early on in his life, in his high school days.  Henceforth, his love for the iron game keeps increasing, and because of that, he also got into a bodybuilding competition.

branch warren workout routine

Surprisingly, in his first show as a teenager, Branch Warren got placed 1st and titled Teen Mr. America in 1992. And after nine years of hard work, Branch got into the Pro circuit, and from there on, he never looked back.

If you’re his fan and wonder what’s Branch Warren’s workout routine or whether he follows any special high protein diet plan, then you’re reading the right article because we’ll discuss the same.

Branch Warren’s Workout Routine

Here’s Branch Warren’s workout routine that consists of 5 training sessions and two rest days:

Day 1: Back

Exercise Sets Reps
T – Bar Rowing 3 10
1 – Arm DB Rowing 3 8
Bent Over BB Rowing 3 8
Lat Pulldowns 3 15
Seated Upright Rowing W/ Machine 3 15
Hammer Strength Pulldowns 3 15
Seated Cable Rowing (Low) 3 20
Rear Deltoid Flys (Machine) 4 10
Bent Over BB Rowing 4 10

Day 2: Chest

Exercise Sets Reps
Incline BB Bench Press 3 8 – 12
Flat DB Press (Last Set – Drop Set) 3 10
Incline Press 3 10
Weighted Dips W/ Chains 3 Till Failure
Cable Crossovers 3 15

Day 3: Rest Day

Day 4: Arms

Exercise Sets Reps
DB Curls (Standing) 3 8
BB Curls (Standing) 3 12
Preacher Curls 3 12
Triceps Pushdowns 3 15
Seated Dips Machine 3 15
Rope Pushdowns 4 12

Day 5: Legs

Exercise Sets Reps
Leg Extensions (Warm-Up) 2 100

BB Back Squats

(Warm-Up)

Heavy

 

2

2

 

Till Failure

Till Failure

Hack Squats

 

3

10 – 15

Leg Press

3

30

Leg Curls (Seated)

3

15

Leg Curls (Standing)

3

10

Leg Curls (Lying)

3

12

Day 6: Lower Back & Shoulders

Exercise Sets Reps

BB Deadlift:

Warm-Up

Heavy

 

3 – 4

4 – 5

 

5 – 8

5 – 8

BB Military press:

Warm-Up

Heavy 

 

2

3

 

10

10

BB Back Squats

 

3

12

DB Side Lateral Raises

3

8 – 12

DB Front Raises

3

8

BB Upright Rowing

3

12

Day 7:  Rest Day

Branch Warren’s Diet Plan

Below is Branch Warren’s diet plan that consists of six meals a day:

Meal 1:

  • Egg Whites – 5
  • Oatmeal – 1 ½ Cup
  • Red Meat – 8 Oz

Meal 2:

  • Fish – 9 Oz
  • Rice – 1 ½ Cup
  • Vegetables – 1 Cup

Meal 3:

  • Chicken – 9 Oz
  • Potato (White / Sweet) – 16 Oz

Meal 4:

  • Fish – 9 Oz
  • Rice – 1 ½ Cup

Meal 5:

  • Chicken – 9 Oz
  • Potato – 12 Oz

Meal 6:

  • Egg Whites – 10

Physical Statistics of Branch Warren

  • Height – 5 Feet & 6 Inch
  • Weight – 245 to 255lbs (111.1 to 115.7kg)
  • Arms – 21 Inch
  • Chest – 56 Inch
  • Thighs – 30 Inch
  • Waist – 34 Inch

Olympia Results

  • 2015 – Placed 6th (Mr. Olympia – IFBB)
  • 2014 – Placed 6th (Mr. Olympia – IFBB)
  • 2013 – Placed 9tht (Mr. Olympia – IFBB)
  • 2012 – Placed 5th (Mr. Olympia – IFBB)
  • 2010 – Placed 3rd (Mr. Olympia – IFBB)
  • 2009 – Placed 2nd (Mr. Olympia – IFBB)
  • 2006 – Placed 12th (Mr. Olympia – IFBB)
  • 2005 – Placed 8th (Mr. Olympia – IFBB)

Wrapping Up

Branch Warren is a famous bodybuilder like Dennis Wolf and an indisputably best bodybuilder of the modern generation with 10+ pro wins, including 3 Arnold Classic titles. Likewise, Branch Warren is also extremely popular like Tom Platz for his leg development.

However, if you’re his fan or have questions on Branch Warren’s workout routine, we hope this workout routine article may have proven helpful. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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