Brandon Curry’s Workout Routine and Diet Plan

Brandon Curry has emerged as an insurmountable force in the bodybuilding world. His massive size and impressive aesthetics never fail to impress the judges whenever he steps on the bodybuilding stage.

Such an insanely developed physique also made him win the Mr. Olympia title in 2019.

Through this post, we will be throwing light on Brandon Curry’s workout routine and diet plan.

Let’s proceed to know more about them.

Brandon Curry's Workout Routine and Diet Plan

Brandon Curry’s Workout Split

Brandon Curry doesn’t follow a set workout split. His workout split keeps on changing as per his training goals. At times he even sets it up as per his instincts.

Here is a straightforward five-week workout split of Brandon Curry-

Weeks 1-3

  • Monday- Quads, Hams, and Calves
  • Tuesday: Chest and Back
  • Wednesday: Shoulders and Arms
  • Thursday: Rest
  • Friday: Rest
  • Saturday: Quads, hams, and calves
  • Sunday: Chest and Back

Weeks 4-5

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulders and Arms
  • Friday: Rest
  • Saturday: Quads, Hams, and Calves
  • Sunday: Rest

In weeks 4-5, Brandon also performs cardio to keep his body lean. He does cardio 5 days a week, either in the morning or 15-30 minutes after his workouts.

Brandon Curry’s Workout Routine

Brandon Curry’s workout routine is an amalgamation of strength and hypertrophy training. When he trains for gaining strength, he applies different strength-building techniques to his exercise routine. He also increases the rest period between his working sets for that reason.

On the contrary, his hypertrophy-focused training sessions require him to train with moderately heavy weights. To gain the best out of his training sessions, he prefers performing the exercises at a slow and controlled tempo. This allows him to establish a better mind-muscle connection.

Brandon also makes it a point to keep on changing the style of his workouts. Doing so prevents his exercise routine from getting monotonous.

At times, Brandon trains every other day of the week. Contrary to this, sometimes he trains for just 2 days a week performing full-body circuits that facilitates strength gains.

When Brandon preps for an upcoming competition, he focuses primarily on high-volume training. He also incorporates intensity techniques like drop sets and supersets to further make his workouts more rewarding. He says,

“These techniques are a great way to challenge yourself without having to worry about how much weight you’re lifting.”

A research conducted by Fink et Al has also highlighted the effectiveness of performing drop sets for greater muscular growth.

To train his muscles adequately, Brandon performs a variety of exercises. Let’s find out what all exercises are performed by him for targeting each of his muscle groups:-

Brandon Curry's Workout Routine


  • Floor press machine- 4 sets of 10-12 reps
  • Incline machine press- 4 sets of 10 reps
  • Incline machine fly into the close-grip press- 4 sets of 12 reps
  • Incline dumbbell fly into a press- 4 sets of 12 reps
  • Seated cable fly- 4 sets of 10-12 reps


  • V-bar lat pulldowns- 3 sets of 10-12 reps
  • Reverse seated V-bar cable pulldowns- 3 sets of 12 reps
  • Wide-grip lat pulldowns- 3 sets of 12 reps
  • Seated machine rows- 3 sets of 10-12 reps
  • Meadow rows- 3 sets of 12 reps
  • Seated machine pulldowns- 3 sets of 12-15 reps
  • Straight-arm pulldowns- 3 sets of 12-15 reps


  • Seated dumbbell shoulder press- 4 sets of 12-15 reps
  • Barbell front raises- 4 sets of 15 reps
  • Lateral raises- 4 sets of 15 reps
  • Cable bent-over rear delt flys- 4 sets of 15 reps
  • Barbell shrugs- 3 sets of 12-15 reps


  • Incline dumbbell curls- 3 sets of 12-15 reps
  • Machine preacher curls- 3 sets of 12-15 reps
  • Drag curls- 3 sets of 12-15 reps
  • Close grip bench press- 3 sets of 12-15 reps
  • Machine dips- 3 sets of 12-15 reps
  • Triceps extensions- 3 sets of 12-15 reps


  • Front squats- 3 sets of 12-15 reps
  • Leg extensions- 3 sets of 12-15 reps
  • Romanian deadlifts- 3 sets of 8-10 reps
  • Lunges- 3 sets of 20 reps
  • Lying leg curls- 3 sets of 10-12 reps
  • Seated calf raise- 3 sets of 12-15 reps


Brandon has been blessed with a fast metabolism. Hence, he doesn’t have to perform a lot of cardio to get lean.

During the contest prep phase he performs cardio for just 20-30 minutes in the morning and that works pretty well for him in keeping him jacked.

Favorite Muscle Groups

Brandon’s hamstrings and back muscles are unarguably one of his best muscle groups. He loves training them with great effort. To develop them he performs exercises like lying leg curls, deadlifts, pull-ups, and T-bar rows.


Full body massages are a great option to promote muscle recovery. Brandon chooses to go with soft tissue massages. Talking about their importance, he says,  

“Soft-tissue massage helps reduce inflammation and brings up details in my muscle bellies that I wouldn’t see otherwise.”

Brandon goes through a soft-tissue massage session during his contest prep phase once or twice a week. This provides recovery to his muscles and eliminates toxic waste products from his body.

Numerous studies support the idea that massages provide valuable benefits for muscle recovery in the body.

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Brandon Curry’s Diet Plan

Brandon Curry's Diet Plan

Just like any other pro bodybuilder, Brandon is also pretty meticulous about how he is feeding his body. His diet plan is structured in accordance with his training goals.

Brandon Curry’s diet plan has a variety of different whole food items rich in various nutrients. Some of them are:-


  • Eggs
  • Chicken breast
  • Low-fat beef


  • Oatmeal
  • Sweet potatoes
  • Rice


  • Nuts
  • Olive oil
  • Coconut oil

Brandon includes fresh fruits and vegetables in his daily diet for their abundance of vitamins and minerals.

Brandon prefers consuming most of his carbs either in the morning or before his workout sessions. Doing so keeps him energetic for the day and also for his intense workouts.

His fat intake comes only from sources of good fats such as nuts, olive oil, coconut oil, and fatty fish. Food items like fatty fish also fuel his body with proteins that promote muscle recovery and growth.

For any bodybuilder, the off-season diet is of great importance. This is because it assists in adding size to his frame which can later be chiseled down. Brandon is no different in this regard.

Brandon Curry’s meal plan in the off-season consists of 5 meals in a day. Let’s have a look at the food items that are included in each of them:-

Meal 1

  • 4 egg whites
  • 2 slices whole wheat toast
  • 8 oz. lean beef
  • 3 oz. grits

Meal 2

  • 8 oz. chicken breast
  • 1½ cups rice
  • Green veggies
  • Olive oil

Meal 3

  • 8 oz. chicken breast
  • 10 oz. potatoes
  • Green veggies
  • Olive oil

Meal 4

  • 8 oz. salmon
  • 1½ cups of rice
  • Green veggies

Meal 5

  • 6 egg whites
  • Walnuts
  • 50 grams of whey protein

On-season Diet

You may find it a bit strange but Brandon doesn’t cut away his carb intake in his on-season diet plan. He says that by consuming carbs, he is able to keep his fat intake pretty low.

But at the same time, he ensures that his carb intake is coming from sources of good carbs only. Sources of carbs that have a high glycemic index find no place in his diet chart.

Changing It Up

To align with his training goals, he periodically modifies his diet plan by substituting food items with equally nutritious alternatives.

For instance, in the off-season, he enjoys having beef with its high caloric content. On the contrary, when he preps up for a competition and starts his cutting phase, he prefers to rely on skinless chicken breasts, extra-lean ground turkey, or even white fish.

Brandon Curry’s Supplements

Brandon’s training routine is pretty intense in nature. To ensure his body recovers well from it, he has to include a few supplements in his nutrition plan as well.

Brandon Curry’s supplements stack includes the following:-

  • Caffeine/pre-workout
  • Whey protein
  • BCAA
  • Creatine
  • ZMA
  • Fat burner
  • Multivitamin

Brandon usually takes caffeine before getting started with his intense workouts. At times, he even relies on a pre-workout supplement before his training sessions.

He consumes whey protein and BCAA to fetch his body essential amino acids that promote muscle recovery and growth. Their consumption also keeps his body in an anabolic state.

Brandon also consumes creatine post his training sessions. Consuming creatine enhances ATP production which in turn boosts exercise performance. It also gives his muscles a fuller appearance.

In order to reduce his overall body fat percentage, Brandon consumes a fat burner supplement.

Brandon relies on supplements like ZMA and multivitamins to provide his body with essential micronutrients, supporting his overall health and well-being.

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Final Thoughts

It wouldn’t be an exaggeration to say that Brandon is indeed a muscle monster. His incredible physique speaks volumes about his commitment to the intense training program and strict nutrition plan that he consistently follows.

It has taken him many years to get the kind of body he is admired for. So if you too wanna attain a big and muscular body like him, you would have to be extremely patient with the process.

Brandon Curry has carved a niche for himself in the world of bodybuilding. And we are sure that with his dedication towards the sport he will surely be taking the level of physical perfection to newer heights.