Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
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
| 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'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
16 Comments
Any recommendations for cardio to couple this routine? Thanks in advance!
Do outro ala da cegueira: parte 2/4.
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.
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......
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 ?
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
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!
Hi
The diet meal is that for everyone or should you consider your weight and make the diet to your weight size.
Looks like your on 10% body fat!! Long way to go for you!!
Squat on Shoulder and Lower back day, is that a mistake?
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...
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?
Shoulder squats....
Nice I will live by this
See you 10 steps behind me!