Soosh’s Workout Routine and Diet Plan

Brandon Soosh popularly known as Soosh is a fitness YouTuber, fitness model, and bodybuilder. He hails from Houston, Texas.

Soosh is considered pretty new in the fitness industry. He posted his first training video in the year 2020. Very soon, he started making short-form videos in which he was seen performing certain viral fitness challenges.

Those videos not only exhibited Soosh’s insane fitness levels but also his charismatic stature which assisted in increasing the number of his followers.

Soosh has always been pretty authentic and transparent about sharing his fitness regime with his followers. By doing so, he has motivated many people to make fitness a part of their lifestyle as well.

In this post, we’re excited to share with you all the details of Soosh’s workout routine and diet plan! So, let’s dive right in and discover the secrets behind Soosh’s amazing physique!

Soosh's Workout Routine and Diet Plan

Soosh’s Workout Routine

Brandon Soosh stands tall at a towering 6 feet 3 inches and weighs around 225 lbs. His well-developed physique exudes perfection in every sense.

For Brandon, exercising isn’t just a way to build his body. He treats it as a stress reliever as well. He says that exercising helps him to manage his stress.

Weight training is a crucial element of Soosh’s workout routine, and it’s what gives his body that lean and muscular appearance.

Brandon follows a high-volume training protocol to develop his physique, and this approach has been instrumental in achieving his impressive results.

Brandon chooses to lift moderate-heavy weights to give his body the kind of stimulus that it needs for growth.

Brandon hits the gym 5 days a week. He usually trains each of his muscle groups just once a week. His training sessions have multiple exercises to hit his targeted muscle groups from different angles.

Let’s take a closer look at Soosh’s weekly workout routine! Get ready for a detailed overview of how he stays fit and active throughout the week.

Soosh's Workout Routine

Monday- Back and Chest

  • Wide grip pull-ups- 4 sets of AMRAP
  • Single-arm dumbbell rows- 4 sets of 10-12 reps
  • Seated cable rows- 4 sets of 10-12 reps
  • Incline Smith machine bench press- 4 sets of 8-12 reps
  • Dumbbell bench press- 4 sets of 10-12 reps
  • Cable crossovers- 4 sets of 10-12 reps

Tuesday- Cardio and Abs


  • Incline walking on the treadmill- 10 minutes
  • Battle rope intervals- 5 minutes
  • HIIT intervals on the elliptical- 10 minutes


  • Mountain climbers- 4 sets of 10-12 reps
  • Deadbug- 4 sets of 10 reps
  • Bird dog- 4 sets of 10 reps
  • V-ups- 4 sets of 10-12 reps
  • Hanging leg raises- 4 sets of 10-12 reps
  • Reverse crunches- 4 sets of 10-12 reps
  • Russian twists- 4 sets of 10-12 reps

Wednesday- Rest

Thursday- Shoulders

  • Dumbbell overhead press- 3 sets of 8 reps
  • Push press- 3 sets of 6-8 reps
  • Lateral raises- 3 sets of 8-12 reps
  • Machine rear delt flys- 3 sets of 8-12 reps
  • Incline front raises- 3 sets of 8-12 reps
  • Upright rows- 3 sets of 8-10 reps

Friday- Legs

  • Barbell back squats- 3 sets of 8 reps
  • Deadlifts- 3 sets of 6 reps
  • Lying leg curls- 3 sets of 10-12 reps
  • Goblet squats- 3 sets of 10-12 reps
  • Glute bridges- 3 sets of 10-12 reps
  • Lateral lunges- 3 sets of 10 reps
  • Calf raises- 3 sets of 15 reps

Saturday- Rest

Sunday- Arms

  • Dumbbell curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 10-12 reps
  • Machine preacher curls- 3 sets of 10-12 reps
  • Tricep cable pushdowns- 3 sets of 10-12 reps
  • Incline bench skull crushers- 3 sets of 10-12 reps
  • Single arm cable pulldowns- 3 sets of 10-12 reps

Sometimes, Soosh prefers to combine back and biceps exercises in one session and chest and triceps exercises in another. This way, he keeps his workouts dynamic and effective!


Soosh naturally has a pretty clear build. Hence he doesn’t have to perform a lot of cardio to maintain the leanness in his physique.

Soosh incorporates cardio into his routine about once a week. During these sessions, he focuses on building endurance and maintaining his cardiovascular health. Additionally, cardio helps him burn off any excess fat, contributing to his well-toned physique.


Rest and recovery are absolutely essential for any bodybuilder, no matter how advanced they are, and Soosh understands the importance of this too.

During his rest days, Soosh prioritizes giving his body the time it needs to recover and rejuvenate. By allowing his body the necessary rest, he sets the stage for optimal muscle growth and overall fitness gains.

Don’t miss:

Rob Riches’ Workout Routine and Diet
Jeremy Potvin’s Workout and Diet Plan
Justin Woltering’s Workout and Diet
Julian Tanaka’s Workout and Diet Plan

Soosh’s Diet Plan

Soosh's Diet Plan

Right from the very beginning of his weightlifting journey, Soosh has aligned his diet plan with his training goals. In simple terms, he eats to support muscle gain and maintenance.

To achieve his goal of gaining lean muscle, Soosh pays close attention to his macro intake. His diet plan is rich in lean proteins, which play a crucial role in helping him reach his objectives effectively.

Soosh ensures he meets his daily protein intake by consuming food items like salmon and lean ground turkey. For his carbohydrate needs, he includes sources of starchy carbs in his diet.

In addition to his protein and carb intake, Soosh makes sure to include plenty of vegetables in his daily diet. These veggies provide his body with essential vitamins, minerals, and fiber, which are all important for overall health and well-being.

Let’s take a closer look at Soosh’s daily meal plan, which includes 3delicious and nutritious major meals.

Meal 1- Breakfast

  • Diced potatoes
  • Egg white omelet with spinach, tomatoes, onion, and cherry

Meal 2- Lunch

  • Brown rice
  • Steamed veggies
  • Sushi

Meal 3- Dinner

  • 1 whole egg
  • Fried cauliflower rice
  • Ground turkey

Soosh understands the importance of staying properly hydrated, so he makes sure to drink at least a gallon of water every day to keep his body well-hydrated and healthy.

Although Soosh has a sweet tooth, he opts for a healthier approach to satisfy his cravings. He relies on fruits, which contain natural sugars, providing a delicious and nutritious way to enjoy a sweet treat.

Soosh’s Supplements

In addition to consuming plenty of nutritious whole-food items, Soosh also incorporates a few supplements into his diet. These supplements play a supportive role in helping him meet his fitness goals and ensure he gets all the essential nutrients his body needs for optimal performance and recovery.

Soosh’s supplements stack includes the following:-

  • Whey protein
  • BCAA
  • Fat burner
  • Multivitamin

Whey protein is an excellent source of fast-digesting protein. Its consumption assists in rejuvenating damaged muscle tissues.

BCAA stands for branched-chain amino acids. It is used as an intra-workout supplement to minimize muscle damage. It also keeps the body in an anabolic state.

As the name suggests, a fat burner supplement is designed to help burn off the body’s fat deposits. It’s an ideal option for those aiming to achieve a supremely lean and shredded physique.

A multivitamin supplement provides your body with a mix of essential micronutrients. Sometimes, it can be a bit challenging to get all these important nutrients just from whole foods. That’s where a multivitamin comes to the rescue! Taking a multivitamin can help fill in the gaps and ensure you’re getting all the vitamins and minerals you need for optimal performance.

Don’t miss:

Jaco De Bruyn’s Workout Routine and Diet
Martin Fitzwater’s Workout and Diet Plan
Chris Elkins’ Workout and Diet
PHUL Workout Routine

Wrapping Up

Soosh’s fitness journey has not only resulted in an impressive physique, but it has also become a source of inspiration for many others. The way he shares his fitness tips with utmost credibility is truly unparalleled.

People look up to him for guidance and motivation on their own fitness paths. His dedication and success in achieving his goals have made him a true fitness role model, inspiring others to strive for their best selves. Soosh’s positive impact on the fitness community is truly remarkable!

It’s no surprise that his dedication and work ethics have made him the face of several prominent brands.

Soosh’s journey is a testament to what hard work and commitment can achieve, and he continues to make a significant mark in the fitness community!