Fitness Model and Bodybuilder Brandan Fokken Workout Routine and Diet

(Last Updated On: November 5, 2020)

Brandan Fokken is a sponsored athlete, bodybuilder,  fitness model, trainer and writer. This is his workout routine and diet.


Morning fasted cardio- 30/ 45 mins 5- 6 days a week

I’m usually lifting heavier at the beginning of show prep and taper the weight down and take the reps up as I get closer

Day 1: Chest and abs

•Barbell Incline: 5 sets 20,12,10,10,8
•Machine Flies: 4 sets 15,12,10,8
•Decline Hammer machine press: 4 set 15,12,10,8
•Flat barbell: 5 sets 15,12,10,8,6
•Standing Cable flies: 4 sets 15,12,10,10
•Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
•10-15 mins on bike or treadmill


Related: Boss Workout Program for Lean Muscle Mass

Day 2: Arms

•Standing dumbbell curls: 4 sets 12,10,8,8
•Standing cable rope pull downs: 5 sets 15,12,10,10,8
•Standing hammer curls: 4 sets 12,10,8,8
•Standing Triceps push down: 5 sets 15,12,10,10,8
•Standing straight bar arm curls: 4 sets 10,10,8,8
•Dips on bench: 4 sets of at least 20 reps 20,20,20,20
•Seated concentration curls or seated machine curls: 3 sets- failure
•Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20
•10- 15 mins on bike or treadmill

Brandan Fokken

Day 3: Legs and abs

•Leg Extensions: 4 sets of 25 – 50 reps 50,40,35,25
•Smith Machine or regular Squats: 5 sets 25,20,15,10,10
•Leg press “will sometimes incorporate into a workout, depends on energy” 5 sets 50,40,35,25,20
•Lunges: 4 sets 20 “10 per leg” reps
•Seated Leg Curls: 4 sets 25,20,15,15
•Seated Calf Raises: 4 sets of 25
•Standing Calf Raises: 4 sets of 25
•Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
•10-15 mins on bike or treadmill


Day 4: Shoulders/Traps

•Dumbbell Lateral Raises: 4 sets 15,12,10,10
•Smith Machine or seated db Shoulder Presses: 5 sets 15,12,10,10
•Dumbbell front Raises: 3 sets 15,12,10
•Dumbbell Shrugs: 5 sets 20,20,15,12,10
•Upright rows: 4 sets 15,12,12,10
•Seated rear delt machine, cables, or dumbbells: 4 sets 15,12,12,10
•10-15 mins on bike or treadmill


Related: Best Muscle Building Supplements


Day 5: Back

•Wide-Grip Pull-ups: 4 sets 15,15,12,10
•Seated hammer reverse grip pulldowns: 4 sets 12,12,10,10
•Seated Cable pullbacks: 4 sets 12,12,10,8
•Machine Lat pulldowns: 5 sets 15,12,10,10,8
•Standing front pulldowns: 4 sets 20,20,15,12
•Hyperextensions: 4 sets 20,20,15,15
•Abs – pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
•10-15 mins on bike or treadmill

Day 6: touch ups

On my 6th day, I will pick 2 to 3 body parts I think that are lagging and do a touch-up. I may do a circuit, or I may pick 2 to 3 exercises for each group. I really focus on the muscle and take time to make sure I’ve worked it effectively. These days I normally lift very light, strict form, high reps.

sexy guy in jeans


Without nutrition, I wouldn’t be where I am at today. So it is the foundation that everything else is laid upon. Depending on how I want to look, or if I have a contest coming up, it’s through nutrition that I make those changes.

I eat about every 2.5 to 3 hours. I also have a shake and a banana after my training session. In my on-season diet, I taper my carbs down as I go into the show. I also have carb cycled in the past but for my next contest, I will do a gradual deplete.

Brandan Fokken


•Meal 1: 5 egg whites 3 oz. 96% lean ground beef and ½ cup oats
•Meal 2: Two pieces of P28 bread and a table spoon of Nuts ‘N More Almond Butter.
•Meal 3: 5oz. chicken or 99% lean turkey – 1 cup veggies – 1/2 cup brown rice.
•Meal 4: 5oz. chicken or 99% lean turkey -1/2 cup brown rice – a tbs. of Nuts ‘N More Almond Butter.
•Meal 5: 6 oz. 99% lean turkey- 1 cup veggies – 5oz. sweet potato.
•Meal 6: Casein protein shake 40g and 1 tbs. Nuts ‘N More Almond Butter

Brandan Fokken

Top 10 Foods in his Kitchen

  1. Oats
  2. 99% lean turkey
  3. 96% lean beef
  4. Nuts n more
  5. p28 bread
  6. sweet potatoes
  7. brown rice
  8. tilapia
  9. chicken
  10. broccoli


Supplements He Takes:

He takes Instant Knockout fat burner to get ripped along with, Glutamine, Force Factor 2, Body rush, Men’s multi vitamin, Omega 3 and BRX.

Source: Brandan Fokken Interview


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