Branch's Olympia workout and sample diet plan

[cloudstrife1218]

[h=1]Branch Warren's Pre Olympia Workout & Sample Diet Plan[/h]Mr. Olympia competitor and Team Muscletech member Branch Warren shares his pre-contest 5 day training split, along with a sample eating and supplementation plan.




<article class="nodeBody" itemscope="" itemtype="http://schema.org/Article" style="color: rgb(51, 51, 51); font-family: 'Open Sans', sans-serif; font-size: 16.7999992370605px; line-height: 30.2399978637695px;">[h=2]WORKOUT SUMMARY[/h]<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359375px; float: left; margin-right: 6.390625px;">Main Goal</label>Build Muscle


<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359375px; float: left; margin-right: 6.390625px;">Workout Type</label>Split


<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359375px; float: left; margin-right: 6.390625px;">Training Level</label>Advanced


<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359375px; float: left; margin-right: 6.390625px;">Days Per Week</label>5


<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359375px; float: left; margin-right: 6.390625px;">Equipment Required</label>Barbell, Bodyweight, Cables, Dumbbells, Machines

<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359375px; float: left; margin-right: 6.390625px;">Target Gender</label>Male
<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359375px; float: left; margin-right: 6.390625px;">Author</label>Team MuscleTech





[h=2]WORKOUT DESCRIPTION[/h][h=4]Branch Warren's Pre-Olympia Training Split[/h]

• Monday - Back
• Tuesday - Chest
• Wednesday - Rest
• Thursday - Arms
• Friday - Legs
• Saturday - Lower Back and Shoulders
• Sunday - Off

Monday
Back
Exercise	Sets	Reps
Incline T-Bar Row	3	10
One Arm Dumbbell Row	3	8
Barbell Row	3	8
Lat Pull Down	3	15
Seated Upright Row Machine	3	15
Hammer Strength Pull Down	3	15
Seated Low Cable Row	3	20
Rear Delts On Pec Dec	4	10
Bent Over Dumbbell Rear Laterals	4	10

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Tuesday
Chest
Exercise	Sets	Reps
Incline Bench Press	2	Warmup
	3	3x8-12
Dumbbell Bench Press (Drop set on last set)	3	10
Hammer Strength Incline Bench Press	3	10
Weighted Dips w/Chains	3	Failure
Cable Crossover	3	15

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Thursday
Arms
Exercise	Sets	Reps
Standing Dumbbell Curl	3	8
Standing Barbell Curl	3	12
Preacher Curl	3	12
Tricep Pushdowns	3	15
Seated Dip Machine	3	15
Rope Triceps Pushdown	4	12

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Friday
Legs
Exercise	Sets	Reps
Leg Extensions	2	100
Squat	2	Light Sets
	2	Heavy Sets to Failure
Hack Squat	3	10-15
Leg Press	3	30
Seated Leg Curl	3	15
Standing Leg Curl	3	10
Lying Leg Curl	3	12

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Saturday
Lower Back and Shoulders
Exercise	Sets	Reps
Deadlift	3-4	Warmup
	4-5	5-8
Military Press	2	Warmup
	3	10
Squat	3	12
Side Lateral	3	8-12
Dumbbell Front Raise	3	8
Upright Row	3	12

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[h=4]Branch Warren's Pre-Olympia Sample Diet Plan[/h]Typical Pre-contest plan.

• Meal 1: 5 egg whites, 1 ½ cup oatmeal, 8 oz. red meat, 2 Hydroxycut Hardcore Elite
• Meal 2: 9 oz. fish, 1 ½ cup rice, 1 cup vegetables
• Post-workout: 2 scoops Nitro-Tech
• Meal 3: 9 oz. chicken, 16 oz. potato (white or sweet)
• Meal 4: 9 oz. fish, 1 ½ cup rice
• Meal 5: 9 oz. chicken, 12 oz. potato
• Meal 6: 10 egg whites

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- - - Updated - - -

Do any of you think this is what he actually did?

 

[dorian123]

no...

 

[cloudstrife1218]

I think it's so hilarious some of these workouts they post up

 

[cloudstrife1218]

That's why I posted this

 

[DefMetalLifter]

I have a hard time believing he doesn't take any carbs post workout. That is the most important time to do this!

 

[cloudstrife1218]

Yea I think mlst of the time they just make this shit up to promote a product