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Branch Warren's Pre Olympia Workout & Sample Diet Plan

Mr. Olympia competitor and Team Muscletech member Branch Warren shares his pre-contest 5 day training split, along with a sample eating and supplementation plan.

Workout Summary

Build Muscle
Split
Advanced
12 weeks
5
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male

Workout Description

Branch Warren's Pre-Olympia Training Split

  • Monday - Back
  • Tuesday - Chest
  • Wednesday - Rest
  • Thursday - Arms
  • Friday - Legs
  • Saturday - Lower Back and Shoulders
  • Sunday - Off

Branch Warren

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 3x8-12
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

Branch Warren

Branch Warren's Pre-Olympia 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

14 Comments+ Post Comment

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Posted Fri, 08/01/2014 - 05:18
Hennie de Vries

I am 55 years old and would like to do something about my body, it is now 5 years since i have been in a gym to get fit or to exercise,i am 15 kg overweight and it is nice to see how you can transform your body.

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Posted Mon, 07/21/2014 - 01:25
HARSHAD SHINDE

I'D LIKE TO COMMENT ON THE DIET PLAN MR. WARREN HAS GIVEN AND THE LIST OF COMMENTS I JUST READ NOW, I JUST WONDER HOW PEOPLE CAN COMMENT IN SUCH DISGUSTING WAY TO SUCH A GREAT BODYBUILDER OF ALL THE TIMES. THEY SHOULD RSPECT THE PERSONALITY THRY ARE SPEAKING OF.... NO MATTER THEY WANNA FOLLOW THE DOET PATTERN OR NOT ITS THIER CALL BUT ATLEAST HAVE COURTESY TO STOP CRITICISING A GREAT BODYBUILER......

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Posted Sat, 02/01/2014 - 11:50
Jameel Younan

i have been doing this program for a month and the results are great. i changed it to 3 days workout so i can go six times a week, chest and biceps, back and triceps, and shoulder and legs. how long can i keep using this program for? if i need to change it what would you recommend ?

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Posted Sat, 11/30/2013 - 16:18
guru singh

hello,

Nice routine of exercises overall featuring compound and single joint exercises.
But how should we change the exercise after every 3-4 weeks?

thanks
g singh

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Posted Mon, 10/28/2013 - 10:39
I want to be li...

How can get a magazine to guide me through my daily training programs
I'm in African and Liberia to specific where many weight lifters or body builders are training wih ancient equipments!pls help me with some magazines togud me through my routines!

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Posted Mon, 09/09/2013 - 06:44
Adnan

Hi

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Posted Sun, 09/08/2013 - 21:05
dj

The diet meal is that for everyone or should you consider your weight and make the diet to your weight size.

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Posted Sun, 09/08/2013 - 20:31
Kai Green

Looks like your on 10% body fat!! Long way to go for you!!

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Posted Fri, 09/06/2013 - 17:21
AT

Squat on Shoulder and Lower back day, is that a mistake?

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Posted Sat, 09/07/2013 - 05:56
Drew Guard IFBB...

I thought the same - also, it would mean doing squats the day after legs, after going to failure twice and then doing 3 sets of hacks?!!

A mistake I'm guessing...

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Posted Sat, 09/14/2013 - 15:13
Scott

That's what I was wondering as well. I've been following this workout this week, and hadn't noticed it before. But now today is Saturday, and I /promise/ my legs are sore from Friday. And he has squats listed again, today? Is that correct?

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Posted Mon, 09/09/2013 - 09:46
Ron Jeremy

Shoulder squats....

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Posted Fri, 09/06/2013 - 17:15
Sabino

Nice I will live by this

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Posted Thu, 09/05/2013 - 17:09
Phil Heath

See you 10 steps behind me!