Brandon Hendrickson Diet Plan and Workout Routine

Brandon Hendrickson is an exceptional bodybuilder who has earned his place among the world’s top Men’s Physique athletes.

Born and raised in Chicago, Brandon Hendrickson displayed a passion for sports from a young age. Throughout his school years, he engaged in various athletic activities, including wrestling, track and field, and football.

Upon graduating from high school in 2005, Hendrickson, although athletically inclined, weighed a modest 145 pounds. 

Continue Reading Below

While pursuing higher education, he developed an interest in modeling and began collaborating with an agency, immersing himself in the industry. During this time, Hendrickson spent more time at the gym to maintain his physique. 

There, he discovered a newfound love for working out, reveling in the exhilarating “pump” sensation and gradually adding muscle mass to his frame.

Although he continued modeling while pursuing a degree in healthcare management, it was not until 2013 that Brandon Hendrickson decided to venture into bodybuilding. 

Continue Reading Below
Brandon Hendrickson Diet Plan and Workout Routine
via brandon hendrickson instagram

He took the stage for the first time at the NPC Junior Nationals, finishing in seventh place. Despite the outcome, he found immense joy in the experience of performing on stage. 

In a remarkable rebound, Hendrickson emerged victorious in the 2013 NPC National Championships, securing the Men’s Physique Class B title and earning his Pro Card, solidifying his belief that bodybuilding was his true calling.

Brandon Hendrickson made his professional bodybuilding debut at the 2014 IFBB Mile High Pro, where he achieved a commendable seventh-place finish. As he continued to compete, he steadily improved his performance. 

Continue Reading Below

The breakthrough came in 2015 at the IFBB Tampa Pro, where he clinched his first professional victory, establishing himself as a formidable contender in the sport. 

This triumph granted him entry to the prestigious Olympia stage, where he secured a fifth-place finish in his debut appearance.

Brandon Hendrickson bodybuilder
via brandon hendrickson instagram

Following his victory at the 2016 Arnold Classic, Hendrickson left his day job and dedicated himself entirely to bodybuilding. 

Continue Reading Below

With each passing year, he exhibited remarkable growth, adding approximately 70 pounds of solid muscle to his physique.

In 2018, Hendrickson showcased his full potential on the Olympia stage, claiming the Men’s Physique division’s coveted title and proving himself to be the best in the world. 

Although he slipped to fourth place in 2019, he refused to be disheartened and diligently refined his package. 

Continue Reading Below

This dedication paid off in 2020 when he emerged victorious again at the Mr. Olympia competition, cementing his status as the reigning champion and demonstrating the potential for a long reign atop the Men’s Physique division.

brandon hendrickson men's physique
via brandon hendrickson instagram

Notable achievements in Brandon Hendrickson’s career include a second-place finish at the 2022 Mr. Olympia Men’s Physique and a first-place finish at the 2021 and 2020 Mr. Olympia Men’s Physique competitions. 

Brandon Hendrickson’s journey is a testament to his unwavering dedication, perseverance, and continuous improvement in bodybuilding. 

Continue Reading Below

With his undeniable talent and commitment, he has established himself as a force to be reckoned with in the Men’s Physique division, leaving an indelible mark on the sport.

Brandon Hendrickson Diet and Nutrition Plan

brandon hendrickson dieta
via brandon hendrickson instagram

Maintaining a strict and disciplined diet is crucial for Brandon Hendrickson to excel in his bodybuilding career. 

Whether preparing for a show or in the off-season, he follows a carefully designed nutrition plan to support his training and optimize his physique.

Continue Reading Below

While preparing for competitions, Hendrickson adheres to a rigorous diet, eliminating junk food, sugars, and alcohol. 

He recognizes the importance of consuming clean, nutrient-dense foods to fuel his body and achieve the desired level of conditioning. Even during the off-season, when he has more flexibility in his diet, Brandon Hendrickson prioritizes clean eating. 

His daily meal plan revolves around wholesome, nutritious foods that provide him with the necessary macronutrients and micronutrients to support muscle growth and overall health.

Continue Reading Below

Some of the staple foods in his diet include:

Lean Protein Sources

Brandon consumes lean protein sources such as chicken, tilapia, and other lean fish. Protein is crucial for muscle repair and growth and helps keep him feeling satiated.


He incorporates nutrient-rich vegetables into his meals, with broccoli a regular feature. Vegetables provide essential vitamins, minerals, and fiber while being low in calories.

Continue Reading Below

Cottage Cheese

Cottage cheese is a common inclusion in Hendrickson’s diet. It is a great source of casein protein, which is slow-digesting and provides a sustained release of amino acids to support muscle recovery.

Whole Grains

Brandon’s diet includes whole grains like brown rice, quinoa, and oats. These complex carbohydrates provide sustained energy for his intense workouts and help replenish glycogen stores.

Healthy Fats

Hendrickson includes healthy fats such as nuts and seeds in his diet. These provide essential fatty acids and help support hormone production and overall well-being. While Brandon usually follows a strict and disciplined diet, he indulges in moderation. 

Continue Reading Below

If he has some extra room in his daily caloric intake, he might treat himself to something palatable, like a slice of pizza, a piece of chocolate, or a serving of lasagna. 

However, it is important to note that these indulgences are limited and carefully managed to maintain his overall dietary balance and meet his nutritional needs.

By adhering to a well-rounded and controlled diet, Brandon Hendrickson ensures that his body receives the right nutrients to support his intense training, optimize his physique, and achieve his goals as a professional bodybuilder.

Continue Reading Below

Brandon Hendrickson Meal Plan

brandon hendrickson meal plan
via brandon hendrickson instagram

Here is the complete meal plan of Brandon Hendrickson:

Brandon Hendrickson Meal 1

  • 2 whole eggs
  • Several egg whites
  • Half a cup of oatmeal
  • Berry fruit honey smoothie with cinnamon
  • Almond milk
  • Grapefruit with cinnamon and honey

Brandon Hendrickson Meal 2

  • 1 cup of brown rice
  • 4 stalks of broccoli
  • 170 grams of shrimp
Continue Reading Below

Brandon Hendrickson Meal 3

  • 50 grams of chicken breast
  • 50 grams of a suitable carb food (such as sweet potatoes or quinoa)
  • A cup of green beans

Brandon Hendrickson Meal 4

  • Grilled salmon seasoned with olive oil, salt, and pepper
  • Garlic green beans

Brandon Hendrickson Meal 5

  • Shrimp
  • A cup of jasmine rice
  • Broccoli
Continue Reading Below

Brandon Hendrickson Meal 6

  • Casein protein shake or cottage cheese

Brandon Hendrickson Supplements

brandon hendrickson supplements
via brandon hendrickson instagram

Brandon Hendrickson incorporates several supplements into his regimen to support his training, recovery, and overall performance. 

Here are the supplements he includes:

Continue Reading Below

BCAAs (Branched-Chain Amino Acids)

brandon hendrickson protein
via brandon hendrickson instagram

BCAAs are essential amino acids that play a crucial role in muscle protein synthesis and recovery. They help reduce muscle breakdown and promote muscle growth. 

Brandon likely takes BCAAs to supplement his intense training sessions and aid muscle recovery.


Protein supplements, such as whey protein, are a convenient way to ensure an adequate intake of high-quality protein. They provide essential amino acids to support muscle repair and growth. 

Continue Reading Below

Brandon may consume protein shakes or powder to supplement his protein intake, especially after workouts or when it’s challenging to meet his protein requirements through whole foods alone.


A multivitamin is a comprehensive blend of vitamins and minerals that help fill potential nutrient gaps in the diet. 

It ensures that Brandon receives a wide spectrum of essential micronutrients necessary for overall health and optimal performance.

Continue Reading Below


L-Carnitine is a naturally occurring amino acid derivative that plays a role in energy metabolism. It is commonly used as a supplement to support fat burning and enhance endurance. 

Brandon may include L-Carnitine in his supplement stack to maintain a lean physique and improve exercise performance.


Glutamine is an amino acid that supports muscle recovery, immune function, and gastrointestinal health. It may help reduce muscle soreness and enhance recovery after intense workouts. Brandon may take glutamine as a supplement to support his training and overall well-being.

Continue Reading Below

Creatine (Off-Season)

Creatine is a well-researched and popular supplement in the fitness and bodybuilding community. 

It enhances ATP production, which provides energy for muscle contractions during intense exercise. Creatine supplementation may help increase strength, power, and muscle mass. 

Brandon likely includes creatine in his supplement regimen during the off-season to support his strength and muscle-building goals.

Continue Reading Below

It’s important to note that these supplements‘ specific dosages and timing may vary based on Brandon’s needs, goals, and recommendations from his healthcare team or professional coach. 

Consulting with a healthcare professional or registered dietitian is advisable to ensure appropriate supplement usage and to address any specific requirements or considerations.

Brandon Hendrickson Workout Routine

brandon hendrickson workout
via brandon hendrickson instagram

Brandon Hendrickson’s workout routine is strategically designed to align with his physique goals, whether it involves losing fat for a competition or adding mass to his frame. The frequency and duration of his training sessions may vary accordingly.

Continue Reading Below

When preparing for a competition and aiming to reduce body fat, Brandon typically increases the frequency of his training sessions. 

This allows him to expend more calories and promote fat loss. During this phase, he may engage in longer workout sessions to maximize calorie burn and focus on high-intensity exercises that target specific muscle groups. 

Cardiovascular exercises are often incorporated to enhance calorie expenditure and improve cardiovascular fitness.

Continue Reading Below

Conversely, Brandon may shorten his workout sessions to add mass and increase muscle size. This adjustment allows him to focus on intense, heavy-weight training and prioritize muscle hypertrophy. 

He may reduce or eliminate cardio exercises to minimize calorie expenditure and direct his energy toward strength training. The workouts in this phase may involve compound exercises targeting multiple muscle groups and isolation exercises specifically targeting individual muscles.

It’s important to note that the specifics of Brandon Hendrickson’s workout routine, including exercise selection, sets, repetitions, and rest intervals, can vary based on his individual preferences, training experience, and the guidance of his coach or trainer. 

Continue Reading Below

Additionally, the routine may be adjusted periodically to ensure progression, prevent plateaus, and address specific focus areas.

brandon hendrickson training split
via brandon hendrickson instagram

Regardless of the goal, Brandon’s commitment to his workout routine underscores his dedication to continually improving his physique and achieving optimal performance as a professional bodybuilder.

Here is Brandon Hendrickson’s complete workout routine:

Continue Reading Below

Monday: Chest Workout

Single Arm Hammer Strength Press3 Sets/12 Reps (Each arm)
Machine Incline Press3 Sets/12 Reps
Cable Flys3 Sets/15 Reps
Incline Dumbbell Fly3 Sets/10 Reps
Dumbbell Underhand Raises3 Sets/10 Reps
Pec Deck Fly3 Sets/12 Reps
Dumbbell Pullover3 Sets/12 Reps

Tuesday: Legs Workout

Standing Hamstring Curl4 Sets/12 Reps (Each Leg)
Walking Lunges4 Sets/10 Reps (Each Leg)
Lying Leg Curl4 Sets/20 Reps
Machine Adduction4 Sets/15 Reps
High Feet Leg Press1 Set/6 Reps (drop set)
Leg Extension3 Sets/14 Reps
Barbell Back Squat5 Sets/10-15 Reps
Narrow Stance Leg Press3 Sets/20 Reps
Wide Stance Leg Press1 Drop Set

Wednesday: Shoulders Workout

Side Lateral Raise5 Sets/12-15 Reps
Dumbbell Front Raises4 Sets/10 Reps
Reverse Machine Press5 Sets/10 Reps
Machine Shoulder Leg Press4 Sets/10 Reps
Upright EZ Bar Row4 Sets/12-15 Reps
Continue Reading Below

Thursday: Rest

  • Rest

Friday: Back Workout

Wide Grip Cable Row4-5 Sets/12-15 Reps
Cable Pullover3-4 Sets/12-15 Reps
Single Arm Cable Row3 Sets/12-15 Reps
Standing Overhand Cable Row3 Sets/12-15 Reps
Standing Underhand Cable Row3 Sets/12-15 Reps
Lat Pull Down4-5 Sets/8-10 Reps

Saturday: Arms Workout

brandon hendrickson arm workout
via brandon hendrickson instagram
Single Arm Crossbody Rope Tricep Extensions4 Sets/12-15 Reps (Each Arm)
Machine Tricep Extensions4 Sets/12-15 Reps
Machine Tricep Dips4 Sets/10 Reps
Dumbbell Tricep Kickback4 Sets/15-20 Reps
Dumbbell Concentration Curl4 Sets/12-15 Reps
Machine Preacher Curl5 Sets/10 Reps
Single Arm Machine Curls5 Sets/12-15 Reps (Each Arm)
Alternating Dumbbell Curls4 Sets/12-15 Reps
EZ Bar Curls4 Sets/10 Reps
Continue Reading Below

Sunday: Rest

  • Rest

Leave a Comment

Your email address will not be published. Required fields are marked *