Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout60-90 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines, Other
- Target Gender Male
- Workout PDF Download Workout
Workout Description
We’ve had the privilege of working with current Men’s Physique Champ, Brandon Hendrickson, numerous times over the past couple of years.
As a result, he’s given us an insight into how he trains nearly every single body part.
Today, to honor the reigning champ, we’re putting it all together for you into a body part split.
This split, inspired by Brandon Hendrickson, combines videos that were shot throughout different parts of the year and in different gyms – thus, it’s not an accurate representation of what he does during any one phase. For something like that, you may want to look into his Big Waves Training.
However, for those of you who look up to Brandon and want to train similarly as he does, it’s a good starting point.
Brandon Hendrickson Inspired Workout Routine
The following workout routine is a 5 day body part split that combines Muscle & Strength YouTube training footage of Brandon Hendrickson.
As mentioned, the workouts were shot at various times of the year and don’t mimic any exact training phase.
The workout can be done as a 12 week workout (prep phase if desired) or for however long you are enjoying the workout and seeing results from it.
Also included is an ab and cardio recommendation for either your mornings or post workout. Brandon trains abs every day of the week and does cardio anywhere between 4-5 times per week. We’d recommend adding it into this program (abs and cardio) 3-5 times per week.
So, let’s get started.
Monday: Brandon Hendrickson Chest Workout
We start the week with international chest day and a workout that Brandon utilizes to build his “BAE Pillows”. Brandon mentions in the video that he performs this workout twice per week and every 3 days. For the sake of this article, we’re going to treat this template as a body part split and utilize this workout just once weekly.
| Exercise | Sets | Reps |
|---|---|---|
| Single Arm Hammer Strength Press | 3 | 12 each |
| Machine Incline Press | 3 | 12 |
| Cable Flys | 3 | 15 |
| A1. Incline Dumbbell Fly | 3 | 10 |
| A2. Dumbbell Underhand Raises | 3 | 10 |
| Pec Deck Fly | 3 | 12 |
| Dumbbell Pullover | 3 | 12 |
Tuesday: Brandon Hendrickson Leg Workout
Brandon’s transformed people’s opinion when it comes to Men’s Physique competitors and their legs. And needless to say, his leg workout isn’t for the faint of heart.
One of the funniest comments on this YT video was along the lines of: “I put the video on pause just to give this poor man a break.”
When performing this portion of the workout, keep in mind that Brandon is a pro. If you need to alter the workout volume to better fit your own individual needs, don’t hesitate to do so.
| Exercise | Sets | Reps |
|---|---|---|
| A1. Standing Hamstring Curl | 4 | 12 Each |
| A2. Walking Lunges | 4 | 10 Each |
| B1. Lying Leg Curl | 4 | 20 |
| B2. Machine Adduction | 4 | 15 |
| High Feet Leg Press | 1 | 6 Plate Drop Set |
| Leg Extension | 3 | 14 |
| Barbell Back Squat | 5 | 10-15 |
| Narrow Stance Leg Press | 3 | 20 |
| Wide Stance Leg Press | 1 | Drop Set |
Wednesday: Brandon Hendrickson Shoulder Workout
The next workout in the week is a deltoid workout. This particular workout involves a lot of raise variations to target the front and lateral heads of the deltoid and some unique shoulder press variations to target the rear delt.
| Exercise | Sets | Reps |
|---|---|---|
| Side Lateral Raise | 5 | 12-15 |
| Dumbbell Front Raises* | 4 | 10 |
| Reverse Machine Press | 5 | 10 |
| Machine Shoulder Leg Press** | 4 | 10 |
| Upright EZ Bar Row | 4 | 12-15 |
*Brandon performs these 5 per side at a time for a total of 20 reps. He performs 2 sets with a hammer grip and 2 sets with rotation.
** Do not do this in a busy gym.
Friday: Brandon Hendrickson Back Workout
After a rest day on Thursday, we’re back at it on Friday with a V-Taper back workout. The focus of this particular back workout is all lats. Each exercise is lat focused. Bigger lats equates to the illusion of a wider V taper when you step on stage.
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Cable Row | 4-5 | 12-15 |
| Cable Pullover | 3-4 | 12-15 |
| Single Arm Cable Row | 3 | 12-15 |
| Standing Overhand Cable Row | 3 | 12-15 |
| Standing Underhand Cable Row | 3 | 12-15 |
| Lat Pull Down | 4-5 | 8-10 |
Saturday: Brandon Hendrickson Arm Workout
We wrap up the main workout week with an arm day on Saturday. Your biceps may be slightly fatigued after training back the day before. If you find this to be the case, you might want to restructure your week to better fit your individual needs.
| Exercise | Sets | Reps |
|---|---|---|
| Single Arm Crossbody Rope Tricep Extensions | 4 | 12-15 |
| A1. Machine Tricep Extensions | 4 | 12-15 |
| A2. Machine Tricep Dips | 4 | 10 |
| Dumbbell Tricep Kickback | 4 | 15-20 |
| Dumbbell Concentration Curl | 4 | 12-15 |
| B1. Machine Preacher Curl | 5 | 10 |
| B2. Single Arm Machine Curls | 5 | 12-15 |
| Alternating Dumbbell Curls | 4 | 12-15 |
| EZ Bar Curls | 4 | 10 |
Morning/Postworkout Abs & Cardio
As mentioned in the program overview, Brandon trains abs every day of the week and does cardio 4-5 times per week. For the purposes of this program, you’ll want to try to do abs and cardio 3-5 times per week.
When it comes to cardio, choose your favorite steady state variation and perform 20-30 minutes.
| Exercise | Sets | Reps |
|---|---|---|
| Hanging Leg Raise | 4-5 | 15-20 |
| Windshield Wipers | 4-5 | 15-20 |
| Seated Crunch | 4-5 | 15-20 |
| Rope Crunch | 4-5 | 15-20 |
How to Diet Like Brandon Hendrickson
Brandon keeps his diet pretty simple and it consists of mostly eggs, egg whites, shrimp, tilapia, rice, oatmeal, berries, and vegetables. He also has his signature food items like his “Dead Center Shrimp” and “First Call Out Grapefruit”.
He does have a meal prep sponsor, which at his level is an important time-saving luxury. Most people will never reach those heights. Before Brandon did, he had to meal prep his meal like the rest of us. And most of his sponsored meals would be fairly easy for most to make.
Conclusion
When it comes to training, Brandon takes a very high volume approach. A lot of the movements he selects are focused on building his V Taper for stage as well.
He also incorporate a lot of unique movements that some may not be comfortable trying out for themselves. It’s important to remember that this program is simply a template and everyone is different.
You may need to substitute some of the exercise selection with movements that are a little more common. There’s absolutely nothing wrong with this. When doing so, just keep in mind the target muscle group and opt for an exercise that trains the same muscle.
If you have any questions regarding the template, please feel free to leave us a comment below.
18 Comments
sir i need around 1 month to complete this rutine what should i do after this rutine
Make the most out of that month, and then decide what your next goals are. Then, we can find the best plan for you.
sir i complited this routine my goal is fat loss and i want to making body like man physics
Here is one I think will serve you well.
https://www.muscleandstrength.com/workouts/advanced-fat-loss-workout
Also, do me a favor. Only post your comment once. It has to be approved before I answer it. Posting it repeatedly only delays me getting back to you. Trust us, we'll see your question when you write one.
For leg day do you feel that squat should be where it’s at instead of first? Just so use to it being first.
What's good, Derrick? For this program, training hamstrings first is preferred so that when you train quads, the hamstrings are pre-exhausted and less likely to help the quads. If the goal is strength, then squats should be first or second at the latest after a warm-up. If quad development is the goal, do them later in the session.
I want to become a men physique..?? What should I do with proper work out plan..
Hi
I want add weight
Can i do this program?
And i am working natural ;(
Hey Reza - I'd suggest this workout: https://www.muscleandstrength.com/workouts/phul-workout
Tnx a lot <3
what is A1 A2
B1B2?
what should I do with these exercises
Hey Shadi
These are referring to supersets. You'll perform A1 and immediately perform A2 with no rest between. Rest after you've finished both and then repeat A1 and A2 for the programmed number of sets.
if there is no time to do abs and cadio in the morning. Should I change it at the end of every training session?
That's perfectly fine, Dung.
What is the rest between sets?
Hi Scott,
Just long enough to recover - but not long enough to have your body temp begin to decrease. It'll look different for everyone, but a good rule of thumb is 1-2 mins.
No traps workout included here
Hi Sadun,
Brandon has large traps and doesn't train them directly because they'll overpower his physique if he does. If you feel the need to train traps directly, feel free to add them in.