Brandon Hendrickson Workout Routine & Diet Plan 2023

Brandon Hendrickson is an American Professional Men’s Physique Bodybuilder. He’s been climbing up the IFBB ladder ever since he achieved his Pro Card in 2013. His birthday is June 16, 1987, and he was born in the United States.

After he got hold of his Pro Card in 2013, Brandon started competing on the elite IFBB stages. Including the Men’s Physique Mr. Olympia and the Arnold Classic 2016, where he was proclaimed the winner. Here are the workout routine and diet plan Brandon followed to enhance his body strength, agility, and timing.

Brandon Hendrickson’s Body Measurement (Body Stats)

Talking about Brandon Hendrickson’s height and body weight. He stands at 5 ft 8 inches and weighs around 83.9 – 88.5 kg or 185 – 185 lbs.

Brandon Hendrickson Workout Routine

Before starting, the exercise routine, make sure you stay hydrated during workouts by drinking lots of water or energy drinks, and important is to don’t forget to warm up during workouts and make sure to cool down by stretching your muscles out, because it supports you to do injury-free exercise or workouts.

Here is Brandon Hendrickson’s exercise routine:-

Monday: Chest

On Monday, Brandon Hendrickson performs a chest routine by doing 7 different workouts.

Here is Brandon Hendrickson’s chest routine:-

1. Single-Arm Hammer Strength Press (3 sets, 12 reps)
2. Machine Incline Press (3 sets, 12 reps)
3. Cable Flys (3 sets, 15 reps)
4. A1. Incline Dumbbell Fly (3 sets, 10 reps)
5. A2. Dumbbell Underhand Lifts (3 sets, 10 reps)
6. Pec Deck Fly (3 sets, 12 reps)
7. Dumbbell Pullover (3 sets, 12 reps)

Tuesday: Legs

On Tuesday, Brandon Hendrickson performs a legs routine by doing 9 different workouts with an average of 4 sets.

Here is Brandon Hendrickson’s legs routine:

1. A1. Standing Hamstring Curl (4 sets, 12 reps)
2. A2. Walking Lunges (4 sets, 10 reps)
3. B1. Lying Leg Curl (4 sets, 20 reps)
4. B2. Machine Adduction (4 sets, 15 reps)
5. High Feet Leg Press (1 set, 6 reps)
6. Leg Extension (3 sets, 14 reps)
7. Barbell Back Squat (5 sets, 10 to 15 reps)
8. Narrow Stance Leg Press (3 sets, 20 reps)
9. Wide Stance Leg Press (one drop set)

Wednesday: Shoulders

On Wednesday, Brandon Hendrickson performs a shoulders routine by doing a total of 5 workouts.

Here is Brandon Hendrickson’s shoulders routine:-

1. Side Lateral Lift (5 sets, 12 to 15 reps)
2. Dumbbell Front Lifts (4 sets, 10 reps)
3. Reverse Machine Press (5 sets, 10 reps)
4. Machine Shoulder Leg Press (4 sets, 10 reps)
5. Upright EZ Bar Row (4 sets, 12 to 15 reps)

Friday: Back

On Friday, Brandon Hendrickson performs a back routine by doing 6 different workouts with an average of 3 sets.

Here is Brandon Hendrickson’s back routine:-

1. Wide-Grip Cable Row (4 to 5 sets, 12 to 15 reps)
2. Cable Pull Over (3 to 4 sets, 12 to 15 reps)
3. Single-Arm Cable Row (3 sets, 12 to 15 reps)
4. Standing Overhand Cable Row (3 sets, 12 to 15 reps)
5. Standing Underhand Cable Row (3 sets, 12 to 15 reps)
6. Lat Pull Down (4 to 5 sets, 8 to 10 reps)

Saturday: Arms

On Saturday, Brandon Hendrickson performs an arms routine by doing 9 different workouts.

Here is Brandon Hendrickson’s arms routine:-

1. Single-Arm Crossbody Rope Tricep Extensions (4 sets, 12 to 15 reps)
2. A1. Machine Tricep Extensions (4 sets, 12 to 15 reps)
3. A2. Machine Tricep Dips (4 sets, 10 reps)
4. Dumbbell Tricep Kickback (4 sets, 15 to 20 reps)
5. Dumbbell Concentration Curl (4 sets, 12 to 15 reps)
6. B1. Machine Preacher Curl (5 sets, 10 reps)
7. B2. Single-Arm Machine Curls (5 sets, 12 to 15 reps)
8. Alternating Dumbbell Curls (4 sets, 12 to 15 reps)
9. EZ Bar Curls (4 sets, 10 reps)

Sunday and Thursday: Rest

On Sunday and Thursday, Brandon Hendrickson rests.

Brandon Hendrickson diet plan

Brandon says that he consumes most of his carbs early on in the day, between his 1st and 4th meal. Because he workouts in the afternoon, it’s vital for him to have enough energy. His pre-workout diet is shrimp and brown rice which does not weigh him down in the gym.

Here is Brandon Hendrickson’s diet plan:-

• 1st Meal: 2 whole eggs, 10 egg whites, 1/2 cup oatmeal, Almond milk, Blueberries, Strawberries, Honey, Cinnamon, and Half a grapefruit.
• 2nd Meal: 6 ounces shrimp, 1 cup brown rice, and Broccoli.
• 3rd Meal: 6 ounces shrimp, 1 cup sweet potato, and Green beans.
• 4th Meal: 6 ounces salmon seasoned with olive oil, salt, and pepper with garlic green beans.
• 5th Meal: 6 ounces shrimp, 1 cup jasmine rice, and Broccoli.
• 6th Meal: 2 whole eggs, 10 egg whites, turkey sausage, Mushrooms, Onions, and Fresh cilantro.

Supplements

Brandon Hendrickson uses the following supplements to support fuel his gains:-

• BCAA’s
• Protein shake
• Multivitamins
• L-Carnitine
• Glutamine
• Creatine

FAQ about Brandon Hendrickson Workout Routine and Diet Plan

How many times a week does Brandon Hendrickson train?

• Brandon Hendrickson usually trains 5 days a week. His training includes Chest, Legs, Shoulders, Back, and Arms.

How many calories does Brandon Hendrickson eat a day?

• Brandon Hendrickson usually eats 2,594 calories a day.

Is Brandon Hendrickson married?

• Fitness Champ Brandon Hendrickson gets engaged to Wellness Competitor Babi Manu.