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 4 | Body Part Split |
| Week 5 to 8 | Upper Lower Split |
| Program Goal | Bodybuilding |
| Training Level | Intermediate |
| Duration Per Session | 75-120 Minutes |
| Frequency | 4-5 Days per Week |
| Targe Gender | Male |
| Suitable Age Group | 16-40 Years |
Week 1 to 4 – Body Part Split
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
Monday – Chest and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Bench Press | 3-4 | 8-12 |
| Flat Dumbbell Chest Fly | 3-4 | 8-12 |
| Decline Barbell Bench Press | 3-4 | 8-12 |
| Incline Machine Chest Press | 3-4 | 8-12 |
| Seated Pec Deck Fly | 3-4 | 10-15 |
| Straight Bar Cable Curl | 2-3 | 10-15 |
| Preacher Machine Curl | 2-3 | 10-15 |
| D-Handles Cable Curl | 2-3 | 10-15 |
| One-arm Nautilus Curl | 2-3 | 10-15 |
Tuesday – Lats and Traps
| Exercise | Sets | Reps |
|---|---|---|
| Front Lat Pulldown | 4 | 10-15 |
| High Machine Seated Row | 4 | 10-15 |
| Chest Supported Barbell Row | 4 | 8-12 |
| Kroc Row | 3 | 10/side |
| Seated Machine Low Row | 4 | 10-15 |
Thursday – Thigh and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension | 3 | 10-15 |
| Seated Machine Hip Adduction | 3 | 12-15 |
| Seated Leg Press | 3 | 10-15 |
| Lying Leg Press | 3 | 10-15 |
| Front Squat | 3 | 8-10 |
| Unilateral Side Leg Press | 2 | 10/leg |
| Standing Single Leg Curl | 3 | 10/leg |
| Lying Leg Curl | 3 | 15-20 |
| Calf Raises | 3 | 15-20 |
Friday – Shoulder and Triceps
Brandon shared some of his best moves for training three-headed arm muscles in a video.
| Exercise | Sets | Reps |
|---|---|---|
| Smith Machine Behind The Neck Press | 3-4 | 8-12 |
| Seated Dumbbell Overhead Press | 3-4 | 6-8 |
| Incline Chest-Supported Machine Lateral Raises | 3-4 | 8-12 |
| Reverse Pec Deck Flies | 3-4 | 10-12 |
| Standing Lateral Raises | 3-4 | 10-12 |
| Triceps Bar Dip | 3-4 | 10-12 |
| Skull Crusher | 3-4 | 10-12 |
| Single-arm Cable Triceps Extension | 3-4 | 10-12 |
Week 5 to 8 – Upper Lower Split
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
Monday – Chest and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Bench Press | 3-4 | 8-12 |
| Flat Dumbbell Chest Fly | 3-4 | 8-12 |
| Seated Machine Chest Press | 3-4 | 10-12 |
| Bent-over Cable Chest Fly | 3-4 | 10-12 |
| Seated Cable Fly (Back-Supported) | 3-4 | 10-12 |
| EZ Bar Cable Curl | 2-3 | 10-15 |
| Preacher Machine Curl | 2-3 | 10-15 |
| One-arm Nautilus Curl | 2-3 | 10-15 |
| Incline Dumbbell Curl | 2-3 | 10-15 |
Tuesday – Quadriceps
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 4 | 8-12 |
| Barbell Walking Lunges | 4 | 8-12/side |
| Unilateral Leg Press | 4 | 10-12/leg |
| Leg Extension | 4 | 15-20 |
Wednesday – Back
| Exercise | Sets | Reps |
|---|---|---|
| Wide-arm Front Lat Pulldown | 2-3 | 10-12 |
| Close Grip Lat Pull-down | 2-3 | 10-12 |
| Chest Supported T-Bar Row | 2-3 | 10-12 |
| Landmine Row | 2-3 | 10-12 |
| Seated Machine Row | 2-3 | 10-12 |
| Seated Close Grip Cable Row | 2-3 | 10-12 |
| Dorian Deadlifts | 2-3 | 6-8 |
Friday – Hamstrings and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Seated Leg Curl | 3 | 12-15 |
| Single-leg Standing Leg Curl | 2 | 10/leg |
| Barbell Romanian Deadlift | 3 | 8-10 |
| Lying Leg Curl | 3 | 12-15 |
| Lower Back Extension | 3 | 10-12 |
| Seated Calf Raises | 4 | 15-20 |
| Standing Calf Raises | 4 | 15-20 |
Saturday – Shoulder and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Seated Dumbbell Overhead Press | 3 | 8-12 |
| Smith Machine Behind The Neck Press | 3 | 8-12 |
| High Cable Reverse Fly | 3 | 10-12 |
| Reverse Pec Deck Fly | 3 | 10-12 |
| Back-Supported Seated Lateral DB Raises | 3 | 10-12 |
| Triceps Press Down | 3 | 10-15 |
| Skull Crusher | 3 | 10-15 |
| Kickbacks/Single-arm Overhead Extension | 3 | 10/arm |
