Branch Warren

Branch Warren Workout, Diet Plan & Supplements

Branch Warren followed an extremely intense and disciplined approach to training and nutrition. His routine was built around high-volume workouts, very high protein intake, and simple but effective supplementation, designed for advanced bodybuilders aiming for maximum muscle mass and conditioning.

Branch Warren Workout Routine

Branch Warren trained 5 days per week, focusing on heavy weights, high volume, and progressive overload. Cardio was included mainly for conditioning and fat control.

Weekly Workout Split

Back Workout

• Incline T-Bar Rows – 3 sets × 10 reps

• One-Arm Dumbbell Rows – 3 sets × 8 reps

• Bent-Over Barbell Rows – 3 sets × 8 reps

• Lat Pulldowns – 3 sets × 15 reps

• Seated Upright Row Machine – 3 sets × 15 reps

• Hammer Strength Pulldowns – 3 sets × 15 reps

• Seated Low Cable Rows – 3 sets × 20 reps

• Rear Delt Fly Machine – 4 sets × 10 reps

• Bent-Over Dumbbell Rear Laterals – 4 sets × 10 reps

Chest Workout

• Incline Bench Press – 3 sets × 8–12 reps

• Flat Dumbbell Press – 3 sets × 10 reps (last set drop set)

• Hammer Strength Incline Press – 3 sets × 10 reps

• Weighted Dips – 3 sets to failure

• Cable Crossovers – 3 sets × 15 reps

Arms Workout (Biceps & Triceps)

Biceps

• Standing Dumbbell Curls – 3 sets × 8 reps

• Standing Barbell Curls – 3 sets × 12 reps

• Preacher Curls – 3 sets × 12 reps

Triceps

• Tricep Pushdowns – 3 sets × 15 reps

• Seated Dip Machine – 3 sets × 15 reps

• Rope Pushdowns – 4 sets × 12 reps

Leg Workout

• Leg Extensions – 2 warm-up sets × 100 reps

• Squats – 2 light sets + 2 heavy sets to failure

• Hack Squats – 3 sets × 10–15 reps

• Leg Press – 3 sets × 30 reps

• Seated Leg Curls – 3 sets × 15 reps

• Standing Leg Curls – 3 sets × 10 reps

• Lying Leg Curls – 3 sets × 12 reps

Lower Back & Shoulders Workout

Lower Back

• Deadlifts – 3–4 warm-up sets + 4–5 heavy sets × 5–8 reps

Shoulders

• Military Press – 2 warm-up sets + 3 sets × 10 reps

• Squats – 3 sets × 12 reps

• Side Lateral Raises – 3 sets × 8–12 reps

• Dumbbell Front Raises – 3 sets × 8 reps

• Upright Rows – 3 sets × 12 reps

Branch Warren Diet Plan

Branch Warren’s diet focused on very high protein intake, moderate carbohydrates, and low fat, ensuring muscle growth, recovery, and conditioning.

Daily Nutrition Breakdown

• Protein intake: ~500 grams per day

• Carbohydrates (bulking phase): ~400 grams per day

• Fat intake: Low

• Primary fat sources: Protein-based foods like beef

Foods Commonly Included

• Chicken (2–3 pounds per day)

• Egg whites (10–20 daily)

• Fish

• Beef steak

• Rice

• White and sweet potatoes

• Whole-wheat pasta

• Oatmeal

Pre-Contest Diet Structure

• Meal 1: Egg whites, oatmeal, red meat, fat burner

• Meal 2: Fish, rice, vegetables

• Post-Workout: Protein shake

• Meal 3: Chicken with potatoes

• Meal 4: Fish with rice

• Meal 5: Chicken with potatoes

• Meal 6: Egg whites

This diet helped preserve lean muscle mass while reducing body fat during competition prep.

Branch Warren Supplements

Branch Warren relied on basic, proven supplements to support strength, recovery, and fat loss:

• Creatine

• Whey Protein

• Pre-Workout

• Fat Burner

Additional Training & Recovery Factors

• Heavy compound lifts for mass

• High-volume training for muscle density

• Strict meal timing

• Proper rest and recovery

• Consistent hydration