brandon hendrickson men's physique

Brandon Hendrickson, the training plan

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

Brandon Hendrickson workout plan

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

Brandon Hendrickson workout plan

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

Brandon Hendrickson workout plan

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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