Brandon Hendrickson’s Workout Routine and Diet Plan

Brandon Is an IFBB Professional Men’s Physique Competitor Who Won His IFBB Pro Card in 2013

Brandon is an IFBB Professional Men’s Physique competitor who didn’t start early on, and instead, in the beginning, he was more interested in modeling. Likewise, once he enrolled in college, he even took part in one of a local modeling organization.

In the coming time, fitness has become one hobby and nothing more. But once he participated in Men’s Physique competition in early 2012 and from there on, he became serious about it and started taking it as a full-time job.

And, amazingly within a year, he won his Pro Card in 2013, and from there on, he decided to compete further in IFBB competitions such as the Arnold Classic and Mr. Olympia in Men’s Physique.

Training Philosophy Brandon Hendrickson

Like any other IFBB Professional, Brandon also workout according to its goal. For instance, if he has to lose fat for competition preparation, he’ll keep his workout duration longer. Instead, he’ll keep shorter workout sessions if he wants to add muscle mass and may even cut out cardio sessions.

brandon hendrickson workout routine

Brandon Hendrickson’s Workout Routine

Below is one of his workout routine samples that you may like to try. It includes five sessions per week, and he keeps two rest days on Thursday and Sunday.

Monday: Chest

Exercise Sets Reps
1 Arm Hammer Strength Press 3 12
Machine Press (Incline) 3 12
Cable Flys 3 15
Incline DB Flys Superset W/ DB Underhand Raises 3 10
Peck Deck Flys 3 12
DB Pullover 3 12

Tuesday: Legs

Exercise Sets Reps
Standing Leg Curls Superset W/ Walking Lunges 4 12
Lying Leg Curls Superset W/ Machine Adduction 4 20
Leg Press (High Feet) 1 6
Let Extensions 3 14
BB Back Squats 5 10 – 15
Leg Press (Narrow Stance) 3 20
Leg Press (Wide Stance) 1 Drop Set

Wednesday: Shoulders

Exercise Sets Reps
DB Side Lateral Raises 5 12 – 15
DB Front Lateral Raises 4 10
Machine Press (Reverse) 5 10
Shoulder Press (Machine) 4 10
Upright Rowing W/ EZ Bar 4 12 – 15

Thursday: Rest Day

Friday: Back

Exercise Sets Reps
Cable Rowing (Wide Grip) 4 – 5 12 – 15
Cable Pullover 3 – 4 12 – 15
1 – Arm Cable Rowing 3 12 – 15
Cable Rowing (Standing) 3 12 – 15
Underhand Cable Rowing 3 12 – 15
Lat Pulldown 4 – 5 8 – 10

Saturday: Arms

Exercise Sets Reps
1 – Arm Crossbody Triceps Extensions 4 12 – 15
Triceps Extensions Superset W/ Triceps Dips 4 12 – 15
DB Triceps Kickbacks 4 15 – 20
DB Concentration Curls 4 12 – 15
Machine Preacher Curls Superset W/ 1 – Arm Machine Curls 5 12 – 15
Alternate DB Curls 4 12 – 15
EZ Bar Biceps Curls 4 10

Sunday: Back

Brandon Hendrickson Diet Plan

Meal 1:

Meal 2:

  • Cottage Cheese
  • Protein Shake

Meal 3:

  • Lean Fish

Meal 4:

  • Chicken
  • Broccoli

Meal 5:

  • Nuts
  • Cottage Cheese

Physical Statistics of Brandon Hendrickson

  • Height – 5 Feet 8 Inches (172.5 Cm)
  • Weight – 83.9 to 88.5 KG (185 to 195 Pounds)

Wrapping Up – Brandon Hendrickson’s Workout Routine

No, he’s not a famous mainstream IFBB bodybuilder like others. However, he’s not even less than anyone. Likewise, if you’ve got a question about Brandon Hendrickson’s workout routine or his diet plan, then here, we’ve covered one sample of it. We hope you’ll be able to know about how he likes to train. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at 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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