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MEN’S PHYSIQUE WORKOUT: BRANDON

HENDRICKSON INSPIRED WORKOUT ROUTINE
Train like Men’s Physique Mr. Olympia Main Goal: Lose Fat Equipment: Barbell, Bodyweight,
Champion, Brandon Hendrickson, with this
Training Level: Advanced Cables, Dumbbells, EZ Bar,
workout inspired by all of the workout videos
we’ve created together! Program Duration: 12 Weeks Machines, Other
Days Per Week: 5 Day Target Gender: Male
Link to Workout: https://www.muscleandstrength.com/
workouts/brandon-hendrickson-workout
Time Per Workout: 60-90 Mins Author: Josh England

Monday: Brandon Hendrickson Chest Workout

Exercise Sets Reps
Single Arm Hammer Strength Press 3 12 Each

Machine Incline Press 3 12

Cable Flys 3 15

A1. Incline Dumbbell Fly 3 10

A2. Dumbbell Underhand Raises 3 10
Pec Deck Fly 3 12
Dumbbell Pullover 3 12

Tuesday: Brandon Hendrickson Leg Workout

Exercise Sets Reps
A1. Standing Hamstring Curl 4 12 Each

A2. Walking Lunges 4 10 Each

B1. Lying Leg Curl 4 20

B2. Machine Adduction 4 15

High Feet Leg Press 1 6 Plate Drop Set

Leg Extension 3 14

Barbell Back Squat 5 10 - 15

Narrow Stance Leg Press 3 20

Wide Stance Leg Press 1 Drop Set

Wednesday: Brandon Hendrickson Shoulder Workout

Exercise Sets Reps
Side Lateral Raise 5 12 - 15

Dumbbell Front Raises* 4 10

Reverse Machine Press 5 10

Machine Shoulder Leg Press** 4 10

Upright EZ Bar Row 4 12 - 15

*Brandon performs these 5 per side at a time for a total of 20 reps. He performs 2 sets with a hammer
grip and 2 sets with rotation.
**Do not do this in a busy gym.

Friday: Brandon Hendrickson Back Workout

Exercise Sets Reps
Wide Grip Cable Row 4-5 12 - 15

Cable Pullover 3-4 12 - 15

Single Arm Cable Row 3 12 - 15

Standing Overhand Cable Row 3 12 - 15

Standing Underhand Cable Row 3 12 - 15

Lat Pull Down 4-5 8 - 10

Saturday: Brandon Hendrickson Arm Workout

Exercise Sets Reps
Single Arm Crossbody Rope Tricep
4 12 - 15
Extensions
A1. Machine Tricep Extensions 4 12 - 15

A2. Machine Tricep Dips 4 10

Dumbbell Tricep Kickback 4 15 - 20

Dumbbell Concentration Curl 4 12 - 15

B1. Machine Preacher Curl 5 10

B2. Single Arm Machine Curls 5 12 - 15

Alternating Dumbbell Curls 4 12 - 15

EZ Bar Curls 4 10

Morning/Postworkout Abs & Cardio

As mentioned in the program overview, Brandon trains abs every day of the week and does cardio 4-5
times per week. For the purposes of this program, you’ll want to try to do abs and cardio 3-5 times per
week.

When it comes to cardio, choose your favorite steady state variation and perform 20-30 minutes.

Exercise Sets Reps

Hanging Leg Raise 4-5 15 - 20

Windshield Wipers 4-5 15 - 20

Seated Crunch 4-5 15 - 20

Rope Crunch 4-5 15 - 20

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