8-Week Brandon Curry Workout Plan to Get Huge (with PDF)

In a series of bodybuilder workout routines, I’ve added another training program of a popular, respected, and 2019 Mr Olympia winner, Brandon Curry, in this article.

Brandon Curry (41) is known for his jacked, proportional, and massive physique. He started his professional bodybuilding journey by winning the Supernatural Bodybuilding trophy in 2003, and since then, he has won various titles, including the prestigious Mr Olympia in 2019 and the Arnold Classic in 2019 and 2023.

Brandon Curry’s exact workout routines are hardly available on the web. However, I’ve designed a custom plan based on his training videos, which are available on YouTube.

I’ve crafted an 8-week program that will help you build strength, size, and muscularity over time.

If you’re one of his fans and want to emulate his workouts, this workout program can be helpful.

8-Week Brandon Curry Workout Plan to Smoke Your Gains

Week 1 to 4Body Part Split
Week 5 to 8 Upper Lower Split
Program GoalBodybuilding
Training LevelIntermediate
Duration Per Session75-120 Minutes
Frequency4-5 Days per Week
Targe GenderMale
Suitable Age Group16-40 Years

This body-part split routine involves performing one large and one small muscle together, for example, chest and biceps on Monday and Thigh and Calves on Thursday.

It will be a four-day split (two days workout, one day off, two days training, then two days off). This schedule allows you decent recovery time between workouts so you can train each muscle effectively.

Here’s the Brandon Curry Training Split for the first four weeks:

  • Monday – Chest and Biceps
  • Tuesday – Lats and Traps
  • Wednesday – OFF
  • Thursday – Thigh and Calves
  • Friday – Shoulder and Triceps
  • Saturday – OFF
  • Sunday – OFF
Incline Barbell Bench Press3-48-12
Flat Dumbbell Chest Fly3-48-12
Decline Barbell Bench Press3-48-12
Incline Machine Chest Press3-48-12
Seated Pec Deck Fly3-410-15
Straight Bar Cable Curl2-310-15
Preacher Machine Curl2-310-15
D-Handles Cable Curl2-310-15
One-arm Nautilus Curl2-310-15
Front Lat Pulldown410-15
High Machine Seated Row410-15
Chest Supported Barbell Row48-12
Kroc Row310/side
Seated Machine Low Row410-15
Leg Extension310-15
Seated Machine Hip Adduction312-15
Seated Leg Press310-15
Lying Leg Press310-15
Front Squat38-10
Unilateral Side Leg Press210/leg
Standing Single Leg Curl310/leg
Lying Leg Curl315-20
Calf Raises315-20

Brandon shared some of his best moves for training three-headed arm muscles in a video.

Smith Machine Behind The Neck Press3-48-12
Seated Dumbbell Overhead Press3-46-8
Incline Chest-Supported Machine Lateral Raises3-48-12
Reverse Pec Deck Flies3-410-12
Standing Lateral Raises3-410-12
Triceps Bar Dip3-410-12
Skull Crusher3-410-12
Single-arm Cable Triceps Extension3-410-12

By looking at Brandon Curry’s training style, I’ve split his workouts into a five-day schedule. It will be similar to the first four weeks’ routine but with one change.

During the fifth to eighth weeks, you’ll train your legs in two sessions, one for quads and the other for hams and calves.

It will help you train your legs more effectively and bring out the mass and definition.

Below is the Brandon Curry’s training schedule and exercises for the last four weeks.

  • Monday – Chest and Biceps
  • Tuesday – Quadriceps
  • Wednesday – Back
  • Thursday – OFF
  • Friday – Hamstrings and Calves
  • Saturday – Shoulder Split
  • Sunday -OFF
Incline Barbell Bench Press3-48-12
Flat Dumbbell Chest Fly3-48-12
Seated Machine Chest Press3-410-12
Bent-over Cable Chest Fly3-410-12
Seated Cable Fly (Back-Supported)3-410-12
EZ Bar Cable Curl2-310-15
Preacher Machine Curl2-310-15
One-arm Nautilus Curl2-310-15
Incline Dumbbell Curl2-310-15
Barbell Back Squat48-12
Barbell Walking Lunges48-12/side
Unilateral Leg Press410-12/leg
Leg Extension415-20
Wide-arm Front Lat Pulldown2-310-12
Close Grip Lat Pull-down2-310-12
Chest Supported T-Bar Row2-310-12
Landmine Row2-310-12
Seated Machine Row2-310-12
Seated Close Grip Cable Row2-310-12
Dorian Deadlifts2-36-8
Seated Leg Curl312-15
Single-leg Standing Leg Curl210/leg
Barbell Romanian Deadlift38-10
Lying Leg Curl312-15
Lower Back Extension310-12
Seated Calf Raises415-20
Standing Calf Raises415-20
Seated Dumbbell Overhead Press38-12
Smith Machine Behind The Neck Press38-12
High Cable Reverse Fly310-12
Reverse Pec Deck Fly310-12
Back-Supported Seated Lateral DB Raises310-12
Triceps Press Down310-15
Skull Crusher310-15
Kickbacks/Single-arm Overhead Extension310/arm

Download The Brandon Curry Workout Routine PDF

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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