Branch Warren’s Workout Routine and Diet Plan

Branch Warren is a famous American bodybuilder. He hails from Texas. He has won numerous renowned bodybuilding competitions throughout his glorious career.

His first victory came when he won the title of Teen Mr. America in the year 1992. But that was just the beginning for him.

With his passion and dedication, he built a physique that set new standards in the world of bodybuilding. He is still a source of inspiration for many upcoming bodybuilders.

Wouldn’t it be exciting to learn about the fitness regime of this iconic bodybuilder? Certainly, it would.

So stay with us as we give you a detailed insight into Branch Warren’s workout routine and diet plan through this post.

Let’s get started.

Branch Warren's Workout Routine and Diet Plan

Branch Warren’s Workout Routine

Warren’s lifting journey started when he was just a teenager. Very soon he got passionate about bodybuilding and decided to build a physique that would make him proud.

Warren’s passion for bodybuilding got rewarded when he won the Nationals in 2001. That victory also made him win his pro card. And from then onwards there was no looking back for him.

Warren’s well-developed physique is a perfect example of the term MASSTHETICS. It is not only big and strong but is immensely aesthetic as well.

To build such a physique, Warren relies on performing different bodybuilding exercises for each of his muscle groups. To up the intensity of his workout routine, Warren even performs up to 30 repetitions on some of the exercises.

Warren hits the gym 5 days a week. He trains each of his muscle groups just once a week. This allows his muscle groups to have sufficient rest and recovery.

Now, let’s find out more about Branch Warren’s workout routine and the exercises that he includes in it:-

Branch Warren's Workout Routine

Monday- Back & Rear Delt

  • Lat pulldowns- 4 sets of 8-10 reps
  • Chest-supported T-bar rows- 3 sets of 10-12 reps
  • Bent-over barbell rows- 4 sets of 8-12 reps
  • Bent-over dumbbell rows- 3 sets of 8-10 reps
  • Hammer strength pulldowns- 4 sets of 12-15 reps
  • Seated cable rows- 3 sets of 15-20 reps
  • Reverse pec deck fly- 4 sets of 10-12 reps
  • Bent-over rear delt raises- 3 sets of 10-12 reps

Tuesday- Chest

  • Incline dumbbell bench press- 4 sets of 8-12 reps
  • Hammer strength incline press- 3 sets of 10-12 reps
  • Flat bench dumbbell press- 3 sets of 10-12 reps
  • Weighted parallel bar dips- 3 sets of AMRAP
  • Cable crossovers- 3 sets of 12-15 reps

Wednesday- Rest

Thursday- Arms

  • Dumbbell curls- 4 sets of 8-12 reps
  • Barbell curls- 3 sets of 10-12 reps
  • Preacher curls- 3 sets of 10-12 reps
  • Tricep pushdowns- 4 sets of 12-15 reps
  • Seated dip machine- 3 sets of 15 reps
  • Rope pushdowns- 3 sets of 10-12 reps

Friday- Legs

  • Leg extensions- 2 sets of AMRAP (as a warm-up)
  • Barbell back squats- 4 sets of AMRAP
  • Leg press- 3 sets of 30 reps
  • Hack squats- 3 sets of 12-15 reps
  • Standing leg curls- 3 sets of 12-15 reps
  • Seated leg curls- 3 sets of 12-15 reps
  • Standing calf raises- 3 sets of 12-15 reps
  • Seated calf raises- 3 sets of 12-15 reps

Saturday- Lower Back and Shoulders

  • Deadlifts- 3-4 sets of 8-15 reps
  • Hyperextensions- 3-4 sets of 8-15 reps
  • Overhead press- 3 sets of 10-12 reps
  • Lateral raises- 3 sets of 10-12 reps
  • Front raises- 3 sets of 10-12 reps
  • Rear delt flys- 3 sets of 10-12 reps
  • Upright rows- 3 sets of 10-12 reps

Sunday- Rest

In his prime, Warren used to perform both strength training and cardio in each of his workout sessions. But at present, he primarily relies on strength training and performs a little bit of cardio.

Cardio Routine

Presently, Warren follows a ‘low-intensity’ cardio routine. He prefers performing it early in the morning for about 30 minutes.

It includes exercises like walking on the treadmill or a slight incline. Performing those exercises keeps his cardiovascular health in check. It also assists in maintaining his leanness and muscle mass.

Trying Out New Stuff

Trying out new exercises serves to be a great solution when one is not seeing the desired results. Warren says,

“Try new exercises if you aren’t getting the results you were hoping for.”

Warren prefers sticking to old-school exercises. But at the same time, he also keeps on trying new exercises every now and then.

Doing so prevents his exercise routine from getting monotonous and boring. This in turn makes him quite excited about every other training session.

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Branch Warren’s Diet Plan

Branch Warren's Diet Plan

In his prime, Warren used to eat combinations of different food items. He never cared about taste. He was just after the nutrition that his body was getting after eating them.

One of his favorite dishes that he used to consume in his early days was a combination of oatmeal, egg whites, and fruits. It fetched his body with lean proteins and complex carbs.

Other food items that he consumed throughout the day were rice, canned tuna, and potatoes.

At present, Warren follows a diet plan that has a high amount of proteins, a moderate amount of carbs, and the least amount of fats. It helps him to maintain his muscle mass along with fulfilling his daily caloric requirements.

Branch Warren’s diet plan consists of food items like oatmeal, vegetables, chicken breast, steak, egg whites, potatoes, sweet potatoes, and rice. He also drinks plenty of water throughout the day.

Warren eats up to 2 grams of protein per pound of his body weight. That totals to somewhere around 500 grams. His daily protein intake comes from egg whites, steak, chicken breast, red meat, and protein powder.

Branch Warren’s daily meal plan consists of 6-7 meals. Let’s find out what all food items are there in each of them:-

Meal 1

  • 5 egg whites
  • 8 oz. meat
  • 1½ cup oatmeal
  • Fat burner

Meal 2

  • 1½ cup rice
  • 9 oz. fish
  • 1 cup vegetables

Meal 3

  • Whey protein shake (2 scoops of whey protein powder)

Meal 4

  • 9 oz. chicken
  • 16 oz. potato (either sweet or white)

Meal 5

  • 9 oz. fish
  • 1½ cup rice

Meal 6

  • 9 oz. chicken
  • 12 oz. potato (either sweet or white)

Meal 7

  • 10 egg whites

Carb Intake

Warren tends to switch up his carb intake in accordance with his training goals. When he is in a bulking phase, he eats up to 400 grams of carbs in a day.

He reduces his daily carb intake drastically when he prepares for a competition. This allows his body to look sharper and more defined.

Foods to Avoid

There are certain food items that find no place in Warren’s diet chart. Those include junk food, empty-calorie foods, salty foods, sugary drinks, sources of bad fats as well as food items that have chemical additives or artificial sweeteners in them.

Branch Warren’s Supplements

Warren’s nutrition plan also includes a few supplements. He consumes them to make it as complete as possible.

Branch Warren’s supplements stack includes the following:-

  • Pre-workout
  • Whey protein
  • Creatine
  • Fat burner

Having a pre-workout keeps Warren in a state to crush his intense workout sessions. He consumes whey protein shakes to fetch his muscles a quick supply of amino acids.

Warren also consumes creatine to boost his exercise performance. It also facilitates size gains.

Having a fat burner assists Warren to burn off excess fat from his frame and look more ripped and defined. However, he doesn’t consume it all the time.

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Wrapping Up

Despite coming from a humble background, Branch Warren went on to make a name for himself in the bodybuilding world. The credit for this goes to his insane work ethic and strong belief system. He even says,

“You can have anything you want if you work hard enough for it.”

It took Warren 20 years to build an iconic physique. He was patient with the process and thus reaped the best results.

And if you too have a strong mindset like that of Warren, you too can do so. We are sure that this post would have motivated you to start your fitness journey. So what are you waiting for? Get started now.