Branch Warren's Pre Olympia Workout & Sample Diet Plan

Team MuscleTech
Written By: Team MuscleTech
September 5th, 2013
Updated: June 13th, 2020
218.3K Reads
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
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Advanced
  • Program Duration12 weeks
  • Days Per Week
    5
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, 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

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
16 Comments
Mike
Posted on: Sat, 07/28/2018 - 08:40

Any recommendations for cardio to couple this routine? Thanks in advance!

Robby
Posted on: Sun, 01/28/2018 - 09:58

Do outro ala da cegueira: parte 2/4.

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

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.

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

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......

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

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 ?

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

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

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

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!

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

Hi

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

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

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

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

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

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

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

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...

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

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?

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

Shoulder squats....

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

Nice I will live by this

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

See you 10 steps behind me!