Brandon Hendrickson: The Workout and Diet Routine

Brandon Hendricks workout
Source: @brandon.d.hendrickson instagram

Brandon Hendrickson is a professional bodybuilder in the Men’s Physique Division. Born in Chicago, Illinios, Hendrickson was involved in many sports growing up. From Football to Track and Field all the way to Wrestling. After graduating high school, he didn’t exactly fall in love with bodybuilding just yet. First, he became a model which naturally put him the gym more often. That’s when he started to enjoy the process but still maintained his modeling career while also earning his degree in Healthcare Management, eventually getting a job as a hospitality manager in a hospital.

In 2013, it all changed, Hendrickson decided to finally give bodybuilding a shot and the rest is history. 

Brandon earned his pro card in after winning the NPC National Championships. He’s competed in multiple competitions such as the Arnold Classic, New York Pro and of course the Mr. Olympia. Winning numerous titles in the many years since. 

They Include: 

  • Men’s Physique Mr. Olympia 2021, 1st
  • Men’s Physique Mr. Olympia 2020, 1st 
  • Arnold Classic 2020, 2nd 
  • Men’s Physique Mr. Olympia 2018, 1st 
  • Men’s Physique Mr. Olympia 2017, 3rd 
  • IFBB Denver Pro – 4th 
  • IFBB Tampa Pro – 1st 
  • NPC Nationals – 1st (earned pro card)

Brandon Hendrickson’s Statistics 

  • Height: 5’8” 
  • Weight: 185-195lbs
  • Date of Birth: June 16th, 1987 
  • Nationality: American 
  • Division: Men’s Physique 
  • Era: 2010s, 2020s

Workout Principles  

“Just keep going. No matter what they say, no matter what they think.” – Brandon Hendrickson

Brandon has workouts set to target each main muscle group effectivity. Some get their own days, other share one, let’s take a look. His favorite muscle group to train is said to be shoulders, where he may even spend over two and half hours working that specific muscle group. 

Brandon likes to do abs and cardio every day of the week. Here are the exercises, give them a try.

  • Hanging Leg Raise:  4-5 sets of 15-20 reps
  • Windshield Wipers: 4-5 sets of 15-20 reps
  • Seated Crunch: 4-5 sets of 15-20 reps
  • Rope Crunch: 4-5 sets of 15-20 reps

Each should take no longer than 60-90 mins, Abs could be even shorter depending on your individual rest times and goals.

Brandon Hendrickson Workout Routines

Monday: Chest 

  • Barbell Bench Press: 3 sets of 10 reps
  • Dumbbell Flys: 3 sets of 10 reps
  • Machine Press: 3 sets of 10 reps
  • Pec Fly: 3 sets of 12 reps
  • Push Press: 3 sets of 8 reps

Tuesday: Legs

  • Barbell Back Squats: 3 sets of 10 reps
  • Leg Press (High): 3 sets of 10 reps
  • Leg Press (Narrow): 3 sets of 8 reps
  • Lying Leg Curl: 3 sets of 12 reps
  • Walking Lunges: 3 sets of 12 reps
  • Leg Extensions: 3 sets of 12 reps

Wednesday: Shoulders 

  • Lateral Raise: 3 sets of 12 reps
  • Reverse Machine Press: 3 sets of 10 reps
  • Upright Row: 3 sets of 8 reps
  • Front Raise: 3 sets of 12 reps

Thursday: Rest

Friday: Back 

  • Low Cable Row: 4 sets of 12 reps
  • Lat Pulldown: 4 sets of 10 reps
  • One Arm Row: 4 sets of 12 reps
  • Underhand Row: 4 sets of 10 reps
  • Wide Grip Cable Row: 4 sets of 12-15 reps
  • Cable Pullover: 4 sets of 12-15 reps

Saturday: Arms

  • Concentration Curl: 3 sets of 10 reps
  • Single Arm Machine Curl: 3 sets of 10 reps
  • Alternating Dumbbell Curl: 3 sets of 12 reps
  • EZ Bar Curl: 3 sets of 10 reps
  • Triceps Pushdown: 3 sets of 10 reps
  • Machine Dips: 3 sets, of 10 reps
  • DB Triceps Kickbacks: 3 sets of 12 reps

Sunday: Rest


Being a bodybuilder like Brendon, it’s not only important to make sure you’re eating the right amounts of macronutrients (protein, carbs, fats) in order to grow, but to make sure you’re getting them from the right foods. Hendrickson focuses on lots of healthy whole foods such as lean meats, eggs, beef, green vegetables, sweet potato, brown rice and fruits. This ensures you’re not only fueling your body but taking care of it as well. Here is an example of his diet: 

  • Breakfast: Eggs and Oats
  • Snack: Cottage Cheese and a Protein Shake
  • Lunch: Lean Fish
  • Dinner: Chicken and Broccoli 
  • Snack: Nuts and more Cottage Cheese 

Brandon has a strict no junk food policy. The foods listed will give you an idea of what his year-round diet looks like. Obviously, there are cheat days, his go-to’s are pizza, chocolate and lasagna.  


Supplements are helpful but should never be depended on. Although they do have a place in your daily routines such as protein powders, to help with your daily intake goals. Creatine to help with muscle building and pre-workouts to assist in getting those massive lifts in. Here is a list of all the supplements Brandon Hendrickson uses to help him out: 

  • BCAAs
  • Protein Powder
  • Multivitamins
  • L-Carnitine
  • Creatine
  • Glutamine


Brandon Hendrickson has proven he has what it takes to be a champion in many ways, not just competing. Outside of bodybuilding, he’s also a certified personal trainer for his company Big Waves Fitness Training. Setting an example in the community and being an inspiration to many.  Overcoming set-backs, reaching his goals and proving people wrong in order to become a true champion. 


Denis is a fitness enthusiast and a passionate fan of any physical activity. From the time he remember himself he working out and improving his body and mentality. Football, Martial Arts, Bodybuilding, Crossfit, Yoga anything that release endorphins into blood is strong "YES" for him. It became an addiction to be in motion. Life motto: "In any life situation and mental state do go workout"