Branch Warren's Pre Olympia Workout & Sample Diet Plan
Mr. Olympia competitor and Team Muscletech member Branch Warren shares his pre-content 5 day training split, along with a sample eating and supplementation plan.
Workout Summary
Main Goal: Build Muscle
Workout Type: Split
Training Level: Advanced
Days Per Week: 5
Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender: Male
Author: Team MuscleTech
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 | 3×8-12 | |
| 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
Branch Warren's Pre Olympia Workout & Sample Diet Plan
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