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Brandon Curry Workout Routine

Hanna Walther Author Profile



Brandon Curry's Workout Routine and Diet

What does Brandon Curry’s workout routine look like?

Brandon Curry is an American bodybuilder, most known for his Mr. Olympia title from 2019. He competes in the IFBB pro league. Brandon trains hard, and his accolades speak for themselves.

For any readers getting into bodybuilding or curious about Curry’s training regimen, keep reading. We’re breaking down Brandon Curry’s workout and diet plan for you.

Although we’ve done thorough research on Curry’s diet and exercise regime, this article is not his exact workout routine.

It provides a general idea of what he does when training for a competition, based on interviews, his own commentary, and information from trainers. 


Current Stats 

  • Height:‎ 5’7″
  • Weight: 255-265 pounds
  • Age: 39 years old
  • Birthday: October 19, 1982
  • Accolades: 2003 Supernatural Bodybuilding, 2008 NPC USA Championships, 2013 IFBB Arnold Classic Brasil, 2017 IFBB Ferrigno Legacy, 2019 IFBB Mr. Olympia, 2022 IFBB Arnold classic, and many more.


Workout Principles

Curry became interested in bodybuilding when he received a pair of Hulk Hogan dumbbells for his 6th birthday. He was inspired by the Hulk’s strength, who kept him motivated to work hard.

Brandon Curry majored in exercise science at Middle Tennessee State University, and eventually became a certified personal trainer.

In interviews, Curry talked about how his education helped him excel at hypertrophy training, along with Coach Abdullah al Otaibi, who he trains with at the famous Oxygen Gym.

Curry worked his way from 8th place in 2011 in the Mr. Olympia competition to the show’s champion in 2019. He exhibits dedication, patience, and consistency every time he trains.


Brandon Curry’s Workout Routine

The Brandon Curry workout routine incorporates the strength training technique and exercise physiology he used to win the Arnold Classic Ohio, Arnold Classic Brazil, and to swoop in on Mr. Olympia Phil Heath to take the Champion title for himself.

Curry won the classic Mr. Olympia in 2019, which he’s been working towards since he began bodybuilding in 2003.


Monday – Chest

Here’s a chest workout Curry did with Mr. Olympia champion Chris Bumstead at Carbon culture gym in Tennessee.

  1. Chest floor press machine (4 sets, 12 reps)
  2. Incline machine press (4 sets, 12 reps)
  3. Incline machine fly into close-grip press (4 sets, 12 reps)
  4. Incline dumbbell fly into a press (4 sets, 12 reps)
  5. Seated cable fly (4 sets, 12 reps)


Tuesday – Back

Here’s a back workout Brandon Curry did with bodybuilder John Meadows:

  1. Standing V-bar lat pulldown (3 sets, 12 reps)
  2. Reverse seated V-bar cable pulldown (3 sets, 12 reps)
  3. Wide-grip cable lat pulldown (3 sets, 12 reps)
  4. Meadow rows (3 sets, 12 reps)
  5. Seated machine rows (3 sets, 12 reps)
  6. Seated machine pulldown (3 sets, 12 reps)
  7. Stiff-arm pulldowns (3 sets, 12 reps)

Brandon Curry may also incorporate a light chest Tuesday workout.


Wednesday – Shoulders

This shoulder workout is one Brandon Curry performed with famous trainer Charles Glass.

  1. Standing dumbbell lateral raises (4 sets, 15 reps)
  2. Barbell front raises (4 sets, 15 reps)
  3. Cable bent-over rear delt flys (4 sets, 15 reps)
  4. Seated dumbbell shoulder press (4 sets, 15 reps)


Thursday – Arms

Brandon works his upper arms Thursday, not necessarily counting reps:

  1. Incline curls (3 sets, 15 reps)
  2. Drag curls (3 sets, 15 reps)
  3. Preacher curl machine (3 sets, 15 reps)
  4. Machine dips (3 sets, 15 reps)
  5. Close grip bench press (3 sets, 15 reps)
  6. Tricep Extensions (3 sets, 15 reps)

Brandon may also work out his legs Thursday in the evening.



Rest Friday is important for Brandon’s programs. He may perform a light arms Friday routine, but otherwise, Curry gives all his muscle groups some healthy, long rest periods so he can dedicate all his energy to other areas.



Saturday is typically another rest day for Brandon Curry. Rest Saturday means this Mr. Olympia winner typically will spend time with his family, and recover for upcoming workouts.


Sunday – Legs

Working his calves Sunday, here is Curry’s workout:

  1. Leg extensions (3 sets, 12 reps)
  2. Front squat (3 sets, 15 reps)
  3. Romanian deadlift (3 sets, 10 reps)
  4. Lying Leg curls (3 sets, 12 reps)
  5. Lunges (3 sets, 20 reps)
  6. Seated calf raise (3 sets, 12 reps)


Brandon Curry’s Diet 

Brandon Curry’s diet focuses on low fat, high carb intake. Curry eats six meals a day, where he fuels up on lean meats, healthy fats, and clean carbohydrates. The Arnold Classic champion also believes in cheat meals. During training, Brandon consumes nearly 4,000 calories a day with an emphasis on protein intake.

Here is Brandon Curry’s diet:  


1. Breakfast 

  • Oatmeal
  • Egg whites
  • Grits
  • Whole wheat pancakes

Morning Snack

2. Lunch 

  • Chicken
  • Brown rice
  • Sweet potatoes
  • Grits

Afternoon Snack

  • Nonfat jello pudding to satisfy his sweet tooth or a cheat meal of nonfat frozen yogurt
  • Fresh fruit 

3. Dinner 

  • Low-fat ground beef or fish
  • Sweet potatoes with olive oil
  • Steamed vegetables
  • Brown rice
  • Grits

Evening Snack



Brandon’s supplementation process helps during his weight training, including essential amino acids, hydrolyzed whey protein, and more.



Brandon Curry has been training for bodybuilding competitions since he entered the sport in 2003.

With his background as a personal trainer, Curry gained the weight he needed by following a healthy, curated diet so he could win his first Champion title at the Supernatural bodybuilding competition.

By implementing a strict workout routine, Brandon Curry trains most muscle groups individually so he can give the rest of his body the rest it needs to recover.

As far as professional bodybuilders go, there isn’t anyone more chiseled and monstrously massive than Brandon Curry. We admire his dedication to the sport and look forward to seeing what the upcoming years bring for his fitness career.

What do you think about Brandon Curry’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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