Blueprint Of An Olympia Champion

So what does it take to be an Olympia champion? Well, as you can see in the video below, becoming an Olympia champion didn’t happen overnight for Brandon Hendrickson. The new Men’s Physique Olympia Champion earned his title with plenty of hard work.

With our partnership with Muscle & Strength, Brandon took us through his typical leg day prep workout. In the video, he is just 6 weeks out from the 2018 Mr. Olympia and you can feel the intensity. His coach, Mandus Buckle, challenges his determination during this intense leg day workout. It’s a great behind-the-scenes look at how hard Brandon pushed himself to reach a championship level. If you need some motivation on leg day, this will surely do it.

Brandon Hendrickson Olympia Leg Workout

For the rest of his training, Brandon gave us an example of a training split that has worked well with him previously. It’s heavy on volume and intensity, but it’s a highly-effective split that can be used over a month before you switch it up. Train hard and you’ll get big results in 4 weeks.

Brandon Hendrickson Example Training Split
Day 1 – Delts

Lateral raises – 4 sets heavy. Superset with 4 sets moderate weight, 10 reps each
Barbell front raises – 6 sets of 12-15 reps
Two handed rope front raises – 4 sets of 10-12 reps
Dumbbell front raises – 4 sets of 10-12 reps
Upright rows – 4 sets of 12-15
Arnold presses – 4 sets of 12-15
Dumbbell shoulder press – 4 sets of 12-15
Above head rope pulls super set with face pulls – 4 sets of 12 for each

Day 2 – Arms

Preacher dumbbell curls – 5 sets of 12
Preacher barbell curls – 5 sets of 12
Tricep V bar pushdown – 5 sets of 15
Skull crushers – 5 sets 15
Seated incline dumbbell curls – 4 sets of 15
Straight bar cable pushdowns – 4 sets of 15

Day 3 – Back

Lat pull-downs – 6 sets of 12
Over the head face pulls – 6 sets of 12
Face pulls – 6 sets of 12
V-bar pull downs high on chest – 6 sets of 12
V-bar pull downs below chest – 6 sets of 12
Reverse handle lat pulldown (palms facing you) – 6 sets of 12
Behind the back shrugs – 3 sets of 12

Day 4 – Chest

Barbell incline bench – 5 sets of 10-12
Dumbbell incline – 5 sets of 10-12
Low cable flys – 6 sets of 12-15 reps
Incline flys – 4 sets of 12-15 reps
EZ-curl bar underhand raises – 4 sets of 12-15 reps

Day 5 – Legs

Single leg quad extension – 6 sets of 15
Hamstring curl – 6 sets of 15
Squat – 5 sets of 15, 15, 12, 12, 8. The last set will be the heaviest
Leg press – Start with heaviest weight..10-12 sets, strip a plate off each set

If you need more motivation, check out Brandon’s impressive workouts leading up to the Olympia, as well as his Olympia-Ready chest workout. Both are great ways to pick up on tips that made a champion, as well as some great muscle-building routines.

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