Branch Warren Workout And Diet
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.
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.
- Low Fat 20% 20%
- Medium Carb 30% 30%
- High Protein 70% 70%
When prepping for a contest, Warren would follow a strict diet, eating every few hours and weighing and measuring all his food.
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.
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
What to Avoid
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
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.
In his prime, Warren trained 5 days a week, and would do both strength training and cardio as part of his routine.
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.
A Branch Warren Routine
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
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
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
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
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
Warren eats a lot of animal protein, and also supplements with protein powder, which he’ll have before hitting the gym.
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.
Branch Warren’s Lifestyle
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.
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.’