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 under his belt, being the current champion of the category.
It measures 1.72m and its 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 superseries in between.
In addition, Brandon Hendrickson trains abs every day and does cardio four to five times a week.
They have two rest days a week, Thursday and Sunday.
So let's move on to this athlete's training plan.
Brandon Hendrickson Workout Plan
Monday ? Chest
Hammer chest press with one arm ? 3 sets x 12 reps
Inclined 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 Breast Lifts ? 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
Narrow Position Press ? 3 sets x 20 reps
Press with wide position ? 1 sets x 1 drop set
Wednesday ? shoulders
Sides ? 5 sets x 12-15 reps
Front ? 4 sets x 10 reps
Inverted press on the machine ? 5 sets x 10 reps
Shoulder press on 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
One-way cable row ? 3 sets x 12-15 reps
Upright rowing ? 3 sets x 12-15 reps
Rowing with upright cable and inverted handle ? 3 sets x 12-15 reps
Pulldown ? 4-5 sets x 8-10 reps
Saturday? Arms
Tricep cross extension with cable ? 4 sets x 12-15 reps
Tricep extension on the machine ? 4 sets x 12-15 reps
in superseries with
Funds on the machine ? 4 sets x 10 reps
Dumbbell kickback ? 4 sets x 15-20 reps
Concentrated bicep curl with dumbbell ? 4 sets x 12-15 reps
in superseries with
Concentrated bicep curl on machine ? 5 sets x 10 reps
Concentrated bicep curl on the unilateral machine ? 5 sets x 12-15 reps
Bicep curl with dumbbells ? 4 sets x 12-15 reps
Curl with Z bar ? 4 sets x 10 reps
Abs & Cardio
Brandon Henrickson trains his abs every day and does cardio 4-5 times a week.
Sit-ups
Lifting the legs in suspension ? 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
Abdominals with rope ? 4-5 sets x 15-20 reps
Brandon Hendrickson Instagram: @brandon.d.hendrickson
Source: Muscle&Strength
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