The Branch Warren Back Workout | The Ultimate Guide!


Branch Warren Back Workout

Are you curious about the Branch Warren back workout?

Do you want to know Branch Warren trained his back for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Branch Warren back workout to take your training to the next level!

Introduction

  • Part 1: Back Workout #1
  • Part 2: Back Workout #2
  • Part 3: Back Workout #3

Branch Warren is one of the greatest bodybuilders of all time.

He won the Arnold Classic competition two years in a row from 2011-2012, and he came in second place behind Jay Cutler in the 2009 Mr. Olympia competition.

Branch Warren has many impressive body parts. However, his back is on a completely different level!

So how did he build his massive upper back? Was it a secret training routine, or does he just have great genetics?

Branch Warren trains his upper back one day per week using extremely high volume workouts with up to 6-8 different exercises!

He likes to focus on different types of rows and pulldowns for his back, and he always performs his reps in a “ballistic” style with extremely heavy weights!

Here is one of Branch Warren’s Mr. Olympia winning back workouts that you can try. Check it out:

Branch Warren Back Workout #1

  • Exercise #1: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
  • Exercise #2: One-arm dumbbell row, 4 sets of 8-12 reps
  • Exercise #3: Seated cable row (V-handle), 4 sets of 8-12 reps
  • Exercise #4: Chest supported row, 4 sets of 8-12 reps
  • Exercise #5: Lat pulldown (V-handle), 4 sets of 8-12 reps
  • Exercise #6: Machine chest supported row, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Branch Warren performs a total of 6 exercises for his upper back in this workout, including 2 pulldown exercises and 4 rowing exercises.

Branch avoids any heavy barbell or t-bar rows in this workout. Instead, he likes to focus on more “lower back friendly” exercises like chest supported rows and seated cable rows.

As usual, Branch Warren performs all of his reps in ballistic style.

He lifts the weight explosively using a little bit of momentum, and then he launches his upper body forward in the fully contracted position to get the biggest possible contraction in his upper back!

Many legendary bodybuilders like Ronnie Coleman used a similar technique on their rowing exercises to get the most out of each movement.

Here is another one of Branch Warren’s high-volume back workouts that you can try. Check it out:

Branch Warren Back Workout #2

  • Exercise #1: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
  • Exercise #2: Chest supported row, 4 sets of 8-12 reps
  • Exercise #3: Hammer strength pulldown, 4 sets of 8-12 reps
  • Exercise #4: One-arm dumbbell row, 4 sets of 8-12 reps
  • Exercise #5: Lat pulldown (V-handle), 4 sets of 8-12 reps
  • Exercise #6: Seated cable row (V-handle), 4 sets of 8-12 reps
  • Exercise #7: Reverse pec dec, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Branch Warren performs a total of 7 exercises in this routine, including 3 pulldown movements, 3 rowing movements, and 1 rear delt exercise.

On each exercise he lifts as much weight as he possibly can using his “ballistic reps” technique.

Some people will look at Branch Warren’s training style and say that he is using sloppy form, or that he would get better results if he performed his exercises more strictly.

However, at the end of the day, you can’t argue with results!

Branch Warren has one of the biggest upper backs in bodybuilding history, and only a fool would think he could get better results by training with an RPE of 5 on every set, and avoiding true muscular failure!

Here is another one of Branch Warren’s high-intensity back workouts that you can try:

Branch Warren Back Workout #3

  • Exercise #1: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
  • Exercise #2: Chest supported row, 4 sets of 8-12 reps
  • Exercise #3: One-arm dumbbell row, 4 sets of 8-12 reps
  • Exercise #4: Seated cable row, 4 sets of 8-12 reps
  • Exercise #5: Lat pulldown (V-handle), 4 sets of 8-12 reps
  • Exercise #6: Machine chest supported row, 4 sets of 8-12 reps
  • Exercise #7: Reverse hyperextension, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

As you can see, Branch Warren likes to stick with many of the same exercises in his back workouts.

For example, he almost always uses wide grip lat pulldowns, one-arm dumbbell rows, seated cable rows, and machine chest supported rows in his workouts.

He may mix up the exercises a little bit, or change the order of them, but for the most part he sticks with the same basic movements.

When you get to the super elite level in bodybuilding, you realize that some exercises work exponentially better than others for stimulating growth in certain body parts.

The key is to find the exercises that work best for you, and then hammer them home until you get the results you want!

Branch Warren clearly does this, and it shows in his incredible upper back development!

Conclusion | The Branch Warren Back Workout!

Branch Warren has one of the best upper backs in bodybuilding history, and it’s easy to see why.

He performs high-volume back workouts with up to 7 different exercises!

He also performs his reps in “ballistic” fashion, using as much weight as he possibly can in the 8-12 rep range!

If you are looking for a new routine to shock your upper back into growth, then let it be the Branch Warren back workout. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class fitness articles:

Trust me – you won’t find this cutting edge information anywhere else!

“Everything I have in life, I’ve learned in bodybuilding. There’s no substitution for hard work.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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