Branch Warren Workout And Diet

Born: 1975

A native of Texas, Branch Warren discovered his love of bodybuilding early on and and began competing as a teenager. He won the Teen Mr. America in 1992 and the NPC Teen Nationals Light Heavyweight and Overall in 1993. ‘The Texas Titan’ continued to compete throughout the 1990s and went pro in 2001, taking 1st at the NPC Nationals Heavyweight division. Warren came in 2nd after Jay Cutler in the 2009 Mr. Olympia contest, and won the Arnold Classic 2 years in a row, 2011 and 2012. He stopped competing in 2015. Warren is sponsored by Gaspari Nutrition, and he has an online store that carries apparel, training gear, and jerky. He is also the face of the magazine Muscular Development. Warren is married to IFBB pro Trish Warren and they have 1 daughter together. He has almost 900K followers on social media. He is5 feet, 6 inches tall and weighed about 245 lbs.

Known For:

Branch Warren’s Diet


Warren is a classic in many ways, including his approach to diet. He eats a lot of protein, 500g per day, and a lot of it is chicken breast. In the off-season, he branches out into eating other (fattier) parts of the chicken. He also has between 10-20 egg whites a day, fish, and a protein supplement. He tends to avoid fat. His carbs of choice are oatmeal, rice and potatoes, and he also eats veggies every day. Besides protein, he supplements with creatine, a fat burner, and a pre-workout.

Estimated Macros

  • Low Fat 20% 20%
  • Medium Carb 30% 30%
  • High Protein 70% 70%

Diet Details

Regular Refuelings

When prepping for a contest, Warren would follow a strict diet, eating every few hours and weighing and measuring all his food.

Protein Power

Warren eats about 500g of protein each day, which is about 2g/per pound of bodyweight. He might have 5 egg whites and 8 oz of red meat for his first meal, followed by 9 oz of fish for his second, and then 2 scoops of protein before a work out. His evening pre-competition snack is 10 egg whites.

Carb Power

During a bulking phase, Warren will have about 400g of carbs. Pre-contest, he’ll cut down on carbs, but he does not eliminate them completely.

Go Light on the Fat

Warren doubles down on the protein, but he does not eat much in the way of fat. He’ll have some red meat, but other than that, he sticks to egg whites and chicken breast.

What to Eat


Egg Whites


Chicken Breast






Protein Powder










Sweet Potatoes



What to Avoid








Junk Food


Empty-calorie Foods


Artificial Additives




Warren on Cheating

‘Don’t cut corners or take the easy way out; it will end up biting you in the a**.’ Put in the work, stay focused, and be damn proud of what you have accomplished.’


Warren on a Positive Attitude

‘Develop an attitude of gratitude and give thanks for everything that happens to you, know that every step forward is a step toward achieving something bigger and better than your current situation.’


Warren on Health Goals

‘If you want something bad enough, you will find a way. If not, then you will find an excuse.’

Branch Warren’s Workout Routine

Weekly Routine

Born to It

Warren started lifting as a teenager, and knew almost from the start that it would be his passion. He was utterly determined to improve his physique.

Whatever It Takes

Warren was so determined to work out, he used to sneak into local gyms because he couldn’t afford to pay the membership fees.

Taste for Success

After winning his very first competition, Warren only wanted more, and came back and won his second. After placing 1st in the Nationals in 2001, he went pro.

Daily Dose

In his prime, Warren trained 5 days a week, and would do both strength training and cardio as part of his routine.

Classic Split

Warren focuses on 1 body part per day, taking a rest day every 2-3 days.

Mix It Up

Warren has his go-to exercises, but he isn’t afraid to try new ones, and recommends others do this too, especially if you’re not getting the results you’re looking for.

Exercise Style


A Branch Warren Routine

Monday: Back
Incline T-bar rows: 10 reps x 3 sets
Single-arm dumbbell rows: 8 reps x 3 sets
Bent-over barbell rows: 8 reps x 3 sets
Lat pull downs: 15 reps x 3 sets
Seated upright rows: 15 reps x 3 sets
Hammer strength pull downs: 15 reps x 3 sets

Tuesday: Chest
Incline bench press: 8-12 reps x 3 sets
Flat dumbbell press: 10 reps x 3 sets; final set = drop set
Hammer strength incline press: 10 reps x 3 sets
Weighted dips w/ chains: 3 sets to failure
Cable crossovers: 15 reps x 3 sets

Wednesday: Rest

Thursday: Arms
Standing dumbbell curls: 8 reps x 3 sets
Standing barbell curls: 12 reps x 3 sets
Preacher curls: 12 reps x 3 sets
Triceps pushdowns: 15 reps x 3 sets
Seated dip machine: 15 reps x 3 sets
Rope pushdowns: 12 reps x 4 sets

Friday: Legs
Leg extensions: 100 reps x 2 warm-up sets
Squats: 2 lights sets then 2 heavy sets to failure
Hack squats: 10-15 reps x 3 sets
Leg press: 30 reps x 3 sets
Seated leg curl: 15 reps x 3 sets
Standing leg curls: 10 reps x 3 sets
Lying leg curls: 12 reps x 3 sets

Saturday: Lower Back/Shoulders
Deadlifts: 5-8 reps x 3-4 warm-up sets then 4-5 heavy sets
Military press: 10 reps x 2 warm-up sets then 3 sets
Squats: 12 reps x 3 sets
Side laterals: 8-12 reps x 3 sets
Dumbbell front raises: 8 reps x 3 sets
Upright rows: 12 reps x 3 sets

Sunday: Rest


Warren on Reaching Goals

‘You can have anything you want if you work hard enough for it.’


Warren’s Tip on Being Productive

‘Have you stayed focused on achieving your goals so far? If not, get back on track and make this a productive day. If so, keep pushing and know that you are 1 day closer to the goal line.’


Warren on Getting Results

‘Try new exercises if you aren’t getting the results you were hoping for.’


Warren on His Ripped Physique

‘It took me 20 years of hard training to get the physique I have today. What you need is what I had: belief in yourself.’

Branch Warren’s Supplements

Protein Powder


Warren eats a lot of animal protein, and also supplements with protein powder, which he’ll have before hitting the gym.

See best products



Warren supplements with creatine, a fave with body-builders everywhere because it builds muscle, speeds recovery and boosts metabolism and energy. Get it here
Fat Burners

Fat Burner

Bodybuilding is all about looking cut, which is why Warren uses a fat burner to make his muscles pop as much as possible. Fat burners also blunt your appetite and boost your energy and your concentration, making them a good pick for anyone looking to get fit. Get it here
Pre Workout


Warren uses a pre-workout to help pump him up for intense training. Pre-workouts contain different ingredients including muscle-building BCAAs and glutamine which helps with muscle repair, but they do not have to contain caffeine if you prefer not to consume it.

Get it here

Branch Warren’s Lifestyle

Pushing Limits

Warren is no stranger to injury. He tore a quad tendon that put him in 2nd at the Mr. Olympia 2011, but he bounced back and won the Arnold Classic that same year. More recently, he suffered a serious rotator cuff tear in 2018 that required surgery but he refuses to let it get him down, and he fights every day to get stronger.

Branch Warren Classic

Warren has a bodybuilding competition named after himself that is held in Texas every year.


Warren is all about believing in yourself. He says don’t waste your time bragging. Put in the work that gets results and let them speak for themselves.

What’s Retirement

Warren may have left the circuit in 2015 but he still pushes himself as hard as when he competed.

All in the Family

Warren is married to pro bodybuilder ‘Black Mamba’ Trish Warren. She is also from Texas, and her first fitness competition was the Ronnie Coleman Classic in 2001. They have been married since 2005, and their daughter was born in 2012.


Warren on Injuries

‘Sometimes we are forced to rest, and in all my past cases, I came back better and stronger than before, and this time is no different.’


Warren on Setbacks

‘Don’t get discouraged, find a way to overcome!!”


Warren on Recovery

‘I’m a fighter and nothing stands in my way of coming back and being better than ever!’


Warren on Successful People

‘Work hard in silence and let your success do all the talking. The most successful people I know bust their a**es every day like they have nothing. Push yourself and go the extra mile. I promise, it will be worth it.’


Warren on Life

‘I learned from a young age that no one owes you anything and nobody’s gonna give you a damn thing.’

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