Brandon Hendrickson’s Workout Routine

Brandon Hendrickson is an inspiration not only to aspiring bodybuilders, but also to those having hard times in their lives. The way this phenomenal bodybuilder fought poverty and other obstacles in life to be a champion of the game, is itself a motivation.

That mindset of Hendrickson to have self-belief and to aim for something bigger, is what made him a fitness sensation. 

Standing at roughly 5 feet 8 inches, Hendrickson may not be the tallest of bodybuilders, but his out-of-the-earth physique puts him ahead of the rest. In his teens, Brandon Hendrickson was a lean, weak kid weighing roughly 140 pounds. His journey from there to a 200-pound beast is worth listening to.

Brandon Hendrickson grabbed his pro card in 2013, and has been competing in professional bodybuilding competitions since then. Although he managed to reach the final stages of Mr. Olympia physique competitions in the earlier stage of his career, he could not win the title.

But through consistent work and dedication, he finally won the prestigious Mr. Olympia physique title in 2018. Two years later, in 2020, he won the coveted title once again.

If you are interested in knowing Brandon Hendrickson’s workout routine that made him a physique king, you’ve come to the right place. Read further to learn more about his training program.

Brandon Hendrickson’s Workout Overview 

Brandon Hendrickson Workout
Brandon Hendrickson in an Instagram Photo (Brandon Hendrickson / Instagram)
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Brandon has always been a man of consistency. ‘create your own game plan, and stick to it no matter what. And most importantly, believe in yourself’, he says. 

Hendrickson is a strong advocate of giving proper rest to muscles after training. Therefore, he takes off two days a week and lets his muscles relax. He trains one group of muscles each day. Hendrickson believes that a training frequency of once per week per muscle is perfect when it comes to cutting.

To maintain his well-shaped physique, Hendrickson engages in multiple sections of Abs exercise and cardio.

Brandon Hendrickson’s Workout Schedule

Brandon Hendrickson’s training program is volume-oriented, and he dedicates himself to an entire muscle group per day.

Here is the workout split of Brandon Hendrickson 

  • Monday – Chest
  • Tuesday – Shoulder
  • Thursday – Rest day
  • Friday – Back 
  • Saturday – Arms
  • Sunday – Rest day

Besides weight training sections, Hendrickson’s exercise routine also includes Abs sections every day of the week. In order to stay free from fat, he also does cardio 4 times a week.

Brandon Hendrickson’s Workout Routine

Being a two time Mr. Olympia physique champion, Brandon Hendrickson knows exactly how to prepare his workout schedule. Therefore, he does just exactly what is needed to maintain his physique. 

Brandon Hendrickson’s training routine is quite different from the ones followed by most bodybuilders. Maybe, that’s what makes him unique. 

Here is the unique workout routine followed by Brandon Hendrickson. 

Brandon Hendrickson Workout Plan

Brandon Hendrickson Workout Plan


Sets x Reps

Day 1 – Chest

Single Arm Hammer Strength Press

3 sets x 12 reps for each side

Machine Incline Press

3 sets x 12 reps

Cable Flys

3 sets x 15 reps

Incline Dumbbell Fly Supersetted With Dumbbell Underhand Raises

3 sets x 10 reps – 3 sets x 10 reps

Pec Deck Fly

3 sets x 12 reps

Dumbbell Pullover

3 sets x 12 reps

Day 2 – Leg

Standing Hamstring Curl Supersetted With Walking Lunges

4 sets x 12 reps for each leg – 4 sets x 10 reps for each side

Lying Leg Curl Supersetted With Machine Abduction

4 sets x 20 reps – 4 sets x 15 reps

High Feet Leg Press

16 plate drop set

Leg Extension

3 sets x 14 reps

Barbell Back Squat

5 sets x 10-15 reps

Narrow Stance Leg Press

3 sets x 20 reps

Wide Stance Leg Press

1 set (drop set)

Day 3 – Shoulder

Side Lateral Raise

5 sets x 12-15 reps

Dumbbell Front Raises

4 sets x 10 reps

Reverse Machine Press

5 sets x 10 reps

Machine Shoulder Press

4 sets x 10 reps

Upright EZ Bar Row

4 sets x 12-15 reps

Day 4 – Rest

Day 5 Back

Wide Grip Cable Row

4/5 sets x 12-15 reps

Cable Pullover

3/4 sets x 12-15 reps

Single Arm Cable Row

3 sets x 12-15 reps

Standing Overhand Cable Row

3 sets x 12-15 reps

Lat Pulldown

4/5 sets x 8-10 reps

Day 6 – Arms

Single Arm Cross Body Rope Triceps Extension

4 sets x 12-15 reps

Machine Triceps Extensions Supersetted With Machine Triceps Dip

4 sets x 12-15 reps – 4 sets x 10 reps

Dumbbell Triceps Kickback

4 sets x 15-20 reps

Dumbbell Concentration Curl

4 sets x 12-15 reps

Machine Preacher Curl Supersetted With Single Arm Machine Curls

5 sets x 10 reps – 5 sets x 12-15 reps

Alternating Dumbbell Curls

4 sets x 12-15 reps

EZ Bar Curls

4 sets x 10 reps

Day 7 – Rest Day

Abs Sections- Every Day Of The Week

Hanging Leg Raise

4/5 sets x 15-20 reps

Windshield Wipers

4/5 sets x 15-20 reps

Seated Crunch

4/5 sets x 15-20 reps

Rope Crunch

4/5 sets x 15-20 reps

Cardio- 3-5 Days A Week

Steady State Cardio

20-30 minutes

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  • Sticking to the workout program is crucial. If you want to work out like this proven champion, never change your training program according to what you heared from others. According to Hendrickson, consistency matters a lot for long-term goals.
  • If you want to have both a strong physique and a positive mindset like Brandon Hendrickson, you have to believe in yourself. 
  • Brandon Hendrickson is such a type of guy who is always ready to go. He believes in his mentor and listens to him. 
  • Shoulder muscle is what Hendrickson loves most. He spends more time in the gym on his shoulder days.
  • Never be lazy to do cardio, especially when you are into cutting. Brandon Hendrickson usually prefers steady state cardio over HIIT sections.
  • Morning is the best time of the day to work out, according to him.
  • When you are into bodybuilding, commit yourself to it, and always believe that there is always something better to aim for. Every day is a chance to be better than what you were on the previous day.

Final Words

Whatever Brandon Hendrickson has achieved in his life, is a result of years of hard work and sacrifices. To reach his level of fitness, it will take years of consistent effort. 

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If you have long-term goals, besides sections of rigorous exercises, you will also have to prepare your mind.

Brandon Hendrickson’s workout routine had a great role in making him what he is. If you dream of having a fantastic physique like this champion, you have to start your journey now itself. Becoming another Brandon may be difficult, but you can always fulfill your bodybuilding dreams. All you need is a positive mindset and dedication.