The current champion in the Men's Physique category at 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 trains 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 the machine ? 3 sets x 12 reps
Cable openings ? 3 sets x 15 reps
Slanted openings ? 3 sets x 10 repetitions
in superseries with
Dumbbell chest raises ? 3 sets x 10 repetitions
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 repetitions
Leg Curl Lying Down ? 4 sets x 20 repetitions
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 repetitions
Wide position press ? 1 series x 1 drop set
Wednesday ? Shoulders
Sides ? 5 sets x 12-15 reps
Frontals ? 4 sets x 10 repetitions
Inverted press on the machine? 5 sets x 10 repetitions
Shoulder press on the press ? 4 sets x 10 repetitions
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 inverted grip ? 3 sets x 12-15 reps
Pulldown ? 4-5 sets x 8-10 reps
Saturday? Arms
Cable Cross Tricep Extension ? 4 sets x 12-15 reps
Tricep extension on the machine ? 4 sets x 12-15 reps
in superseries with
Funds in the machine ? 4 sets x 10 repetitions
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 repetitions
Concentrated bicep curl on the unilateral machine? 5 sets x 12-15 reps
Dumbbell biceps curl ? 4 sets x 12-15 reps
Z-bar curl ? 4 sets x 10 repetitions
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
Side 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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