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.
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!
