O actual campeão na categoria de Men’s Physique no Mr Olympia
Brandon Hendrickson is a 33-year-old American athlete who already has two Mr Olympia titles on his resume, being the current champion of the category.
He measures 1.72m and his weight varies between 84kg and 89kg.
The training plan is done five times a week, training each muscle separately.
It has high volume and some supersets in between.
Additionally, Brandon Hendrickson works out his abs every day and does cardio four to five times a week.
They have two days off per week, Thursday and Sunday.
Let's move on to this athlete's training plan.
Brandon Hendrickson Workout Plan
Monday – Chest
One-Arm Hammer Chest Press – 3 sets x 12 reps
Incline Chest Press on Machine – 3 sets x 12 reps
Cable openings – 3 sets x 15 reps
Slanted openings – 3 sets x 10 reps
in superseries with
Dumbbell Chest Raises – 3 sets x 10 reps
Peck Deck – 3 sets x 12 reps
Dumbbell Pullover – 3 sets x 12 reps
Tuesday – Legs
Standing Leg Curl – 4 sets x 12 reps
in superseries with
Walking Lunges – 4 sets x 10 reps
Leg Curl Lying Down – 4 sets x 20 reps
in superseries with
Abductors – 1 series x drop set
Leg Extension – 3 sets x 14 reps
Squat – 5 sets x 10-15 reps
Press with narrow position – 3 sets x 20 reps
Wide position press – 1 set x 1 drop set
Wednesday – Shoulders
Sides – 5 sets x 12-15 reps
Frontals – 4 sets x 10 reps
Machine inverted press – 5 sets x 10 reps
Shoulder press on the press – 4 sets x 10 reps
High row – 4 sets x 12-15 reps
Friday – Back
Train with wide handle – 4-5 sets x 12-15 reps
Pullover with cable – 3-4 sets x 12-15 reps
Single-sided cable row – 3 sets x 12-15 reps
Standing Cable Row – 3 sets x 12-15 reps
Standing Cable Row with Reverse Grip – 3 sets x 12-15 reps
Pulldown – 4-5 sets x 8-10 reps
Saturday – Arms
Cable Crossover Tricep Extension – 4 sets x 12-15 reps
Triceps extension on the machine – 4 sets x 12-15 reps
in superseries with
Funds in the machine – 4 sets x 10 reps
Dumbbell kickback – 4 sets x 15-20 reps
Dumbbell Concentrated Bicep Curl – 4 sets x 12-15 reps
in superseries with
Concentrated bicep curl on the machine – 5 sets x 10 reps
Concentrated Bicep Curl on Single-Arm Machine – 5 sets x 12-15 reps
Dumbbell Bicep Curl – 4 sets x 12-15 reps
Z-bar curl – 4 sets x 10 reps
Abs & Cardio
Brandon Henrickson trains abs every day and does cardio 4 to 5 times a week.
Abs
Suspension leg raise – 4-5 sets x 15-20 reps
Lateral rotation – 4-5 sets x 15-20 reps
Sitting Crunch – 4-5 sets x 15-20 reps
Rope crunches – 4-5 sets x 15-20 reps
Instagram Brandon Hendrickson: @brandon.d.hendrickson
Source: Muscle&Strength
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