The Branch Warren Leg Workout | The Ultimate Guide!


Branch Warren Leg Workout

Are you curious about the Branch Warren leg workout?

Do you want to know how Branch Warren trained his legs 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 leg workout to take your training to the next level!

Introduction

  • Part 1: Leg Workout #1
  • Part 2: Leg Workout #2
  • Part 3: Leg 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 standout body parts, such as his chest and back. However, his legs are on a completely different level!

So how did he build his unbelievable quads and hamstrings?

Was it a secret leg routine, or is he just gifted for building big, strong legs?

Branch Warren trains his legs one day per week with high-volume bodybuilding style workouts. He uses many different exercises for his quads and hamstrings, and he performs all of his sets in the 8-20 rep range.

Here is one of Branch Warren’s legendary leg workouts that you can try. Check it out:

Branch Warren Leg Workout #1

  • Exercise #1: Leg extensions, 4 sets of 8-20 reps
  • Exercise #2: Back squat, 4 sets of 8-20 reps
  • Exercise #3: 45 degree leg press, 4 sets of 8-20 reps
  • Exercise #4: Smith machine split squat, 4 sets of 8-20 reps
  • Exercise #5: Seated leg curl, 4 sets of 8-20 reps
  • Exercise #6: Lying leg curl, 4 sets of 8-20 reps
  • Exercise #7: Kneeling leg curl, 4 sets of 8-20 reps

Here is the training video:

Talk about an intense workout!

Branch Warren uses the pre-exhaust method in almost all of his leg workouts, including this one.

He starts the workout with leg extensions to isolate and pre-exhuast his quads. After that, he performs a variety of heavy compound movements like back squats, leg presses, and smith machine split squats to further exhaust his quads.

Many legendary bodybuilders like Dorian Yates and Jay Cutler were also big fans of the pre-exhaust method for quads, so Branch Warren is in good company!

For hamstrings, Branch Warren likes to focus on different types of leg curls.

He almost never performs heavy deadlifts in his routine, as they are too taxing for someone at his level.

Here is another one of Branch Warren’s leg workouts that you can try. Check it out:

Branch Warren Leg Workout #2

  • Exercise #1: Leg extension, 4 sets of 8-20 reps
  • Exercise #2: 45 degree leg press, 4 sets of 8-20 reps
  • Exercise #3: Hack squat, 4 sets of 8-20 reps
  • Exercise #4: Machine squat, 4 sets of 8-20 reps
  • Exercise #5: Single-leg horizontal leg press, 4 sets of 8-20 reps
  • Exercise #6: Lying leg curl, 4 sets of 8-20 reps
  • Exercise #7: Kneeling leg curl, 4 sets of 8-20 reps

Here is the training video:

Talk about an intense workout!

Once again, Branch Warren uses the pre-exhaust method. He starts his workout with leg extensions, and then moves onto his heavy compound movements.

So why does this strategy work so well?

Many elite bodybuilders find they have a hard time activating their quads on ultra heavy exercises like leg presses and squats. By pre-exhausting their quads with the leg extension machine, they force their quads to work harder on these compound movements.

Also, because their quads are pre-exhausted, they don’t have to use as much weight on the heavy compound movements.

Many advanced bodybuilders find that this strategy keeps their knees healthier and lets them make more sustained progress.

Every once in a while, Branch will skip the hamstrings exercises and just train his quads in his leg day.

Here is one of those workouts. Check it out:

Branch Warren Leg Workout #3

  • Exercise #1: Leg extensions, 4 sets of 8-20 reps
  • Exercise #2: Safety squat bar squat, 4 sets of 8-20 reps
  • Exercise #3: Hack squat, 4 sets of 8-20 reps
  • Exercise #4: Machine squat, 4 sets of 8-20 reps

Here is the training video:

Talk about an intense workout!

As usual, Branch Warren pre-exhausts his quads, and then moves onto the heavy compound movements.

Branch Warren says that he likes to the safety squat bar over the regular barbell for squatting, as it puts less pressure on his lower back and lets him squat with a more upright posture.

In my experience, this bar is fantastic for experienced bodybuilders.

Many legendary bodybuilding coaches like John Meadows would also agree with this statement.

Conclusion | The Branch Warren Leg Workout!

Branch Warren has some of the best legs in bodybuilding history, and it’s easy to see why.

He trains using extremely high-volume workouts, and he almost always uses the pre-exhaust method on quads to get the most out of all his leg exercises.

If you are looking for a new routine to shock your legs into growth, then let it be the Branch Warren leg 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!

“I just love working out and going further than I ever did before.”

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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