Branch Warren first competed in 1992 when he won the Amateur Athletic Union (AAU) Teenage Mr. America competition. His first National Physique Committee (NPC) event was the Teenage Nationals, where he won again. His first IFBB event was at the 2004 Night of Champions competitions, where he placed 8th.Branch Warren, based in Dallas, Texas, has won the 2011 Arnold Classic on Saturday night March 5, 2011 in Columbus Ohio. His first Mr. Olympia was in 2005, where he placed 8th.
The following year, in 2006, he competed in his first Arnold Classic for a 2nd place finish. While slipping to 7th place in 2007, he improved to 4th place in 2008 and 3rd in 2009, while winning the title of “Most Muscular”. Branch Warren placed 12th in his 2nd Mr. Olympia contest in 2006. Branch Warren also placed 1st at the 2007 New York Pro. Branch Warren has featured in many bodybuilding magazine articles, as well as appearing on the magazine cover of Muscular Development. He endorses MuscleTech supplements. He currently lives in Keller, Texas with his wife Trish Warren, and often trains at MetroFlex Gym in Arlington, Texas.
Branch Warren’s Statistic:
- weight (for contests) – 255 lb
- weight (off seasons) – 265 lb
- height – 5′ 7″
- max barbell curls – 225 lbs, 10 reps
- max bench press – 500 lbs, 6 reps
Branch Warren’s Workout Routine:
Monday
- Back
- Incline T-bar rows 3 sets x 10 reps
- One arm dumbell rows 3 sets x 8 reps
- Bent-over barbell rows 3 sets x 8 reps
- Lat pull downs 3 sets x 15 reps
- Seated upright row machine3 sets x 15 reps
- Hammer strength pull downs 3 sets x 15 reps
- Seated low cable row 3 sets x 20 reps
- Rear delts on fly machine 4 sets x 10 reps
- Bent over dumbell rear laterals 4 sets x 10 reps
Tuesday
- Chest
- Incline bench press 2 warm-up sets and then 3 sets x 8-12 reps
- Flat dumbell press 3 sets x 10 reps, drop set on last set
- Hammer strength incline press 3 sets x 10 reps
- Weighted dips (with chains) 3 sets to failure
- Cable crossovers 3 sets x 15 reps
Wednesday
- Rest
Thursday
- Biceps
- Standing dumbell curls 3 sets x 8 reps
- Standing barbell curls 3 sets x 12 reps
- Preacher curls 3 sets x 12 reps
- Triceps
- Tricep pushdowns 3 sets x 15 reps
- Seated dip machine 3 sets x 15 reps
- Rope pushdowns 4 sets x 12 reps
Friday
- Legs
- Leg extensions 2 warm-up sets x 100 reps
- Squats 2 light sets then 2 heavy sets to failure
- Hack squats 3 sets x 10-15 reps
- Leg press 3 sets x 30 reps
- Seated leg curls 3 sets x 15 reps
- Standing leg curls 3 sets x 10 reps
- Lying leg curls 3 sets x 12 reps
Saturday
- Lower back
- Deadlifts 3-4 warm-up sets then 4-5 heavy sets x 5-8 reps
- Shoulders
- Military press 2 warm-up sets and then 3 sets x 10 reps
- Squats3 sets x 12 reps
- Side laterals 3 sets x 8-12 reps
- Dumbell front raises 3 sets x 8 reps
- Upright rows 3 sets x 12 reps
Sunday
- Off
Branch Warren’s Diet Plan:
- It’s based on what the body demands.
- The diet plan should include carbohydrates, because they will provide enough energy for the good workouts.
- It’s protein rich.
- His diet includes a lot of meat.
- You should consume lots of food to avoid muscle deflating.
Branch Warren’s diet plan includes lots of protein from animal such as grills as the best source of protein.
Branch starts the day with a solid breakfast: oatmeal and 10 eggs. Every day, Warren consumes between 2 and 3 pounds chicken and 1.5 pounds steak. Some of his favorite foods are rice, potatoes, and pasta. His diet plan includes lots of water as well. Branch consumes protein shakes and creatine, because only the food is not able to provide enough of them.