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

[TABLE="class: workoutTable, width: 674"]
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">[TR]
[TH="bgcolor: #005599, colspan: 3"]Monday[/TH]
[/TR]
[TR]
[TD="class: tableSubHead, bgcolor: #EEEEEE, colspan: 3"]Back[/TD]
[/TR]
[TR]
[TD]Exercise[/TD]
[TD="class: width20"]Sets[/TD]
[TD="class: width20"]Reps[/TD]
[/TR]
[TR]
[TD]Incline T-Bar Row[/TD]
[TD]3[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD]One Arm Dumbbell Row[/TD]
[TD]3[/TD]
[TD]8[/TD]
[/TR]
[TR]
[TD]Barbell Row[/TD]
[TD]3[/TD]
[TD]8[/TD]
[/TR]
[TR]
[TD]Lat Pull Down[/TD]
[TD]3[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Seated Upright Row Machine[/TD]
[TD]3[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Hammer Strength Pull Down[/TD]
[TD]3[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Seated Low Cable Row[/TD]
[TD]3[/TD]
[TD]20[/TD]
[/TR]
[TR]
[TD]Rear Delts On Pec Dec[/TD]
[TD]4[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD]Bent Over Dumbbell Rear Laterals[/TD]
[TD]4[/TD]
[TD]10[/TD]
[/TR]
</tbody>[/TABLE]

[TABLE="class: workoutTable, width: 674"]
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">[TR]
[TH="bgcolor: #005599, colspan: 3"]Tuesday[/TH]
[/TR]
[TR]
[TD="class: tableSubHead, bgcolor: #EEEEEE, colspan: 3"]Chest[/TD]
[/TR]
[TR]
[TD]Exercise[/TD]
[TD="class: width20"]Sets[/TD]
[TD="class: width20"]Reps[/TD]
[/TR]
[TR]
[TD]Incline Bench Press[/TD]
[TD]2[/TD]
[TD]Warmup[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD]3[/TD]
[TD]3x8-12[/TD]
[/TR]
[TR]
[TD]Dumbbell Bench Press (Drop set on last set)[/TD]
[TD]3[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD]Hammer Strength Incline Bench Press[/TD]
[TD]3[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD]Weighted Dips w/Chains[/TD]
[TD]3[/TD]
[TD]Failure[/TD]
[/TR]
[TR]
[TD]Cable Crossover[/TD]
[TD]3[/TD]
[TD]15[/TD]
[/TR]
</tbody>[/TABLE]

[TABLE="class: workoutTable, width: 674"]
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">[TR]
[TH="bgcolor: #005599, colspan: 3"]Thursday[/TH]
[/TR]
[TR]
[TD="class: tableSubHead, bgcolor: #EEEEEE, colspan: 3"]Arms[/TD]
[/TR]
[TR]
[TD]Exercise[/TD]
[TD="class: width20"]Sets[/TD]
[TD="class: width20"]Reps[/TD]
[/TR]
[TR]
[TD]Standing Dumbbell Curl[/TD]
[TD]3[/TD]
[TD]8[/TD]
[/TR]
[TR]
[TD]Standing Barbell Curl[/TD]
[TD]3[/TD]
[TD]12[/TD]
[/TR]
[TR]
[TD]Preacher Curl[/TD]
[TD]3[/TD]
[TD]12[/TD]
[/TR]
[TR]
[TD]Tricep Pushdowns[/TD]
[TD]3[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Seated Dip Machine[/TD]
[TD]3[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Rope Triceps Pushdown[/TD]
[TD]4[/TD]
[TD]12[/TD]
[/TR]
</tbody>[/TABLE]

[TABLE="class: workoutTable, width: 674"]
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">[TR]
[TH="bgcolor: #005599, colspan: 3"]Friday[/TH]
[/TR]
[TR]
[TD="class: tableSubHead, bgcolor: #EEEEEE, colspan: 3"]Legs[/TD]
[/TR]
[TR]
[TD]Exercise[/TD]
[TD="class: width20"]Sets[/TD]
[TD="class: width20"]Reps[/TD]
[/TR]
[TR]
[TD]Leg Extensions[/TD]
[TD]2[/TD]
[TD]100[/TD]
[/TR]
[TR]
[TD]Squat[/TD]
[TD]2[/TD]
[TD]Light Sets[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD]2[/TD]
[TD]Heavy Sets to Failure[/TD]
[/TR]
[TR]
[TD]Hack Squat[/TD]
[TD]3[/TD]
[TD]10-15[/TD]
[/TR]
[TR]
[TD]Leg Press[/TD]
[TD]3[/TD]
[TD]30[/TD]
[/TR]
[TR]
[TD]Seated Leg Curl[/TD]
[TD]3[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Standing Leg Curl[/TD]
[TD]3[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD]Lying Leg Curl[/TD]
[TD]3[/TD]
[TD]12[/TD]
[/TR]
</tbody>[/TABLE]

[TABLE="class: workoutTable, width: 674"]
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">[TR]
[TH="bgcolor: #005599, colspan: 3"]Saturday[/TH]
[/TR]
[TR]
[TD="class: tableSubHead, bgcolor: #EEEEEE, colspan: 3"]Lower Back and Shoulders[/TD]
[/TR]
[TR]
[TD]Exercise[/TD]
[TD="class: width20"]Sets[/TD]
[TD="class: width20"]Reps[/TD]
[/TR]
[TR]
[TD]Deadlift[/TD]
[TD]3-4[/TD]
[TD]Warmup[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD]4-5[/TD]
[TD]5-8[/TD]
[/TR]
[TR]
[TD]Military Press[/TD]
[TD]2[/TD]
[TD]Warmup[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD]3[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD]Squat[/TD]
[TD]3[/TD]
[TD]12[/TD]
[/TR]
[TR]
[TD]Side Lateral[/TD]
[TD]3[/TD]
[TD]8-12[/TD]
[/TR]
[TR]
[TD]Dumbbell Front Raise[/TD]
[TD]3[/TD]
[TD]8[/TD]
[/TR]
[TR]
[TD]Upright Row[/TD]
[TD]3[/TD]
[TD]12[/TD]
[/TR]
</tbody>[/TABLE]

[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

</article>

- - - 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