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Brandon Hendrickson Workout Routine

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Brandon Hendrickson Workout Routine

What does Brandon Hendrickson’s workout routine look like?

Brandon Hendrickson is a professional Men’s Physique competitor, and he has been climbing up the IFBB ladder since he won his Pro Card in 2013. Growing up, he became interested in modeling as a child. When he enrolled in college, he was part of a local modeling organization. 

Over the years, fitness became more than just a hobby. He started chasing it as a full-time job taking part in his first Men’s Physique competition in 2012. 

After he got his Pro Card in 2013, he began competing on the elite IFBB stages worldwide, such as Men’s Physique Mr. Olympia and the Arnold Classic 2016. 

Within this article, we’ll discuss Brandon Hendrickson’s workout routine, diet, and supplements:  


Current Stats

  • Height: 172.5 cm – 5’8″ 
  • Weight: 83.9 – 88.5 kg – 185195 pounds 
  • Age: 33 years old 
  • Birthday: 16th of June, 1987 
  • Accolades: IFBB Tampa Pro, Winner, 2015


Workout Principles

One of Brandon Hendrickson’s favorite body parts to train is his shoulders. He usually trains in the gym for one and a half hours. However, if he trains his shoulders, he might spend two hours or more working them. 

When he performs front plate raises, he doesn’t pay too much attention to his form. He likes to focus on time under tension, believing it plays a crucial role in this exercise. 


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Brandon Hendrickson Workout Routine 

Brandon Hendrickson’s week of training corresponds to his physique goals, and if he wants to lose fat for a competition, he will train more times per week. 

Brandon’s week of training corresponds to his physique goals. In other words, if Brandon wants to lose fat for a competition, he’ll train more times per week and have longer sessions. When he wants to add mass to his body, he will shorten his workouts and cut out cardio altogether. 

Here is Brandon Hendrickson’s workout routine: 


Monday: Chest 

On Monday, Brandon Hendrickson does a chest routine by doing 7 different exercises.

Here is Brandon Hendrickson’s chest routine: 

1. Single Arm Hammer Strength Press (3 sets, 12 reps)

2. Machine Incline Press (3 sets, 12 reps)

3. Cable Flys (3 sets, 15 reps)

4. A1. Incline Dumbbell Fly (3 sets, 10 reps)

5. A2. Dumbbell Underhand Raises (3 sets, 10 reps)

6. Pec Deck Fly (3 sets, 12 reps)

7. Dumbbell Pullover (3 sets, 12 reps)


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Tuesday: Legs

On Tuesday, Hendrickson does a legs routine by doing 9 different exercises with an average of 4 sets. 

Here is Brandon Hendrickson’s legs routine: 

1. A1. Standing Hamstring Curl (4 sets, 12 reps)

2. A2. Walking Lunges (4 sets, 10 reps)

3. B1. Lying Leg Curl (4 sets, 20 reps)

4. B2. Machine Adduction (4 sets, 15 reps)

5. High Feet Leg Press (1 set, 6 reps)

6. Leg Extension (3 sets, 14 reps) 

7. Barbell Back Squat (5 sets, 10-15 reps)

8. Narrow Stance Leg Press (3 sets, 20 reps)

9. Wide Stance Leg Press 1 Drop Set


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Wednesday: Shoulders

On Wednesday, Hendrickson does a shoulders routine by doing a total of 5 exercises.

Here is Brandon Hendrickson’s shoulders routine: 

1.Side Lateral Raise (5 sets, 12-15 reps)

2. Dumbbell Front Raises (4 sets, 10 reps)

3. Reverse Machine Press (5 sets, 10 rep)

4. Machine Shoulder Leg Press (4 sets, 10 reps)

5. Upright EZ Bar Row (4 sets, 12-15 reps)


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Friday: Back 

On Friday, Hendrickson does a back routine by doing 6 different exercises with 4 sets. 

Here is Brandon Hendrickson’s back routine: 

1. Wide Grip Cable Row (4-5 sets, 12-15 reps)

2. Cable Pullover (3-4 sets, 12-15 reps)

3. Single Arm Cable Row (3 sets, 12-15 reps)

4. Standing Overhand Cable Row (3 sets, 12-15 reps)

5. Standing Underhand Cable Row (3 sets, 12-15 reps)

6. Lat Pull Down (4-5 sets, 8-10 reps)


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Saturday: Arms

On Saturday, he does an arms routine by doing 9 different exercises.

Here is Brandon Hendrickson’s arms routine: 

1. Single Arm Crossbody Rope Tricep Extensions (4 sets, 12-15 reps)

2. A1. Machine Tricep Extensions (4 sets, 12-15 reps)

3. A2. Machine Tricep Dips (4 sets, 10 reps)

4. Dumbbell Tricep Kickback (4 sets, 15-20 reps)

5. Dumbbell Concentration Curl (4 sets, 12-15 reps)

6. B1. Machine Preacher Curl (5 sets, 10 reps)

7. 2. Single Arm Machine Curls (5 sets, 12-15 reps)

8. Alternating Dumbbell Curls (4 sets, 12-15 reps)

9. EZ Bar Curls (4 sets, 10 reps)


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Sunday and Thursday: Rest 

On Sunday and Thursday, Brandon Hendrickson rests. 


Brandon Hendrickson Diet

Brandon Hendrickson has to have the perfect diet to stay in his best shape.

This means that he doesn’t eat any junk food, sugar, and alcohol. His daily meal plan consists of foods like broccoli, chicken, lean fish, cottage cheese, whole grains, nuts, seeds, and other healthy foods. 

Here is Brandon Hendrickson’s diet: 


1. Breakfast

  • Eggs 
  • Oats 


2. Snack 


3. Lunch 

  • Lean fish 


4. Dinner 

  • Chicken 
  • Broccoli 


5. Snack 

  • Nuts 
  • Cottage Cheese



Brandon Hendrickson uses the following supplements to help fuel his gains: 



Brandon Hendrickson has an incredible physique, and he has proved to be a threat for other top IFBB Men’s contestants. He has taught us that to master your craft, you have to spend years going through ups and downs.

Don’t forget to share this article if you’re a Brandon Hendrickson fan. 

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

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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