Brandon Patterson’s Dedication

A lot can be learned by observing what has worked for other exercisers. Many routines will differ based on goals, and not every routine will work for you, so it is important to adjust your routine to fit your goals and capabilities, rather than copy a routine exactly. Consider the information below as a guideline and insight into how routines are structured and what makes them successful.

We asked Brandon several questions to gain more insight on the key factors that helped him go from 152lbs and 22% body fat to 170lbs and 10% body fat in 4 years.

How important was consistency towards your success?
“I legitimately had more success in the last year than the first three solely because I took the time to learn about my body, get my diet straight and meal prep.”

Being dedicated, what is your opinion on fad workouts and diets?
“I did do Insanity before I started working out. I didn’t feel like I knew what I was doing and ate unhealthy. The only thing I gained was a knee injury.”

What advice would you give to yourself from 4 years ago?
“Eat WAY better! The quality of the food and how much. Take the interest of learning things for yourself and do your research on nutrition and how your body works. And keep an open mind on the advice you are given.”

Workout Routine

Based on Brandon's current routine. Each day states the muscles worked. Warm-ups should be performed before working sets. Always be conscious of your own strength, conditioning, and flexibility capabilities.

Diet Plan

Based on 6 meals a day. Note: nutritional needs vary for everyone. Portion sizes may need adjustments for your needs.

Monday - Quads

1Monday - Quads
DB= dumbbell

Quadriceps
Leg Extensions
3 sets of 16 (warm-up)

Back Squats
4 sets of 12, 10, 8, 8

Front Squats
4 sets of 10

Leg Extensions
3 sets of 12

Walking DB Lunges
​(10 each leg)

3 sets of 20
2Tuesday - Chest
​DB= dumbbell
"with"= superset (1st exercise performed, followed by the 2nd exercise, then rest)


Flat Bench DB Fly
4 sets of 20 (warm-up)

​ ​Flat Bench Supinated (reverse grip) DB Press
​4 sets of 8-12

​ ​Machine Chest Press
​4 sets of 10-12

Mid-Height Cable Fly
​4 sets of 12

Incline Close-grip DB Press with Wide-grip Dips
​3 sets to failure
3Wednesday - Hamstrings & Calves
Stiff-leg Deadlift
2 sets of 16 (warm-up)

Stiff-leg Deadlift
4 sets of 10-12

Deadlift
4 sets of 12, 10, 8, 8

Glute Kickback Machine
​4 sets of 12

Standing Clave Raise on ​Smith Machine
4 sets of 12
4Thursday - Biceps Triceps
DB= dumbbell
BB= barbell
"with"= superset (1st exercise performed, followed by the 2nd exercise, then rest)

Biceps superset with Triceps Standing EZ-Bar Curl with DB Tricep Extension
​4 sets of 25 (warm-up)

Alternating Hammer Curl with Close Grip BB Bench Press
​4 sets of 10-12

EZ-Bar Preacher Curl with Overhead EZ-Bar Tricep Extension
​4 sets of 12

Alternating DB Curl with Rope Tricep Extension
​4 sets of 10

​DB Tricep Kickback
​3 sets of 12
5Friday - Shoulders
DB = dumbbell
"with" = superset (1st exercise is performed, followed by the 2nd, then rest)


Shoulders
DB Side Lateral Raise
2 sets of 20 (warm-up)

DB Side Lateral Raise
​4 sets of 16

Machine Shoulder Press
4 sets of 10-12

DB Rear Delt Fly
​4 sets of 12-16

DB Press Shoulder Press
4 sets of 10-12
6Saturday - Back
DB= dumbbell
BB= barbell
"with"= superset (1st exercise performed, followed by the 2nd exercise, then rest)


Lat Pull-down with Seated Cable Row
3 sets of 16 (warm-up)

BB Bent-over Row
4 sets of 10-12

DB Rows on Inclince-bench
4 sets of 10-12

T-Bar Row
4 sets of 10-12

Shrugs on Smith Machine
​4 sets of 16,12,10,10 with Pull-ups Until Failure
7Sunday - Rest
Let your body recover by relaxing and enjoy the day off!

Meals

1Meal 1
  • 1/2 cup oats with 3/4 cup almond milk
  • 8oz egg whites
  • 2 whole eggs
  • 1 cup broccoli / cauliflower
2Meal 2
  • 8oz ground turkey
  • 1 cup broccoli / cauliflower
  • 1/2 cucumber
3Meal 3
  • 8oz ground turkey
  • 1 cup broccoli / cauliflower
  • 1/2 cucumber
4Meal 4
Pre-Workout Meal
  • 10oz of tuna (2 cans of Tuna in Water)
  • 2 tbsp Light Mayo
  • 1 sweet potato
  • 1 cup broccoli / cauliflower
5Meal 5
Post-Workout Protein Shake
Immediately after workout


  • Kaged Muscle Re-Kaged Shake ​​
Post-Workout Meal
  • Immediately after getting home
  • 10oz of tuna (2 cans of Tuna in Water)
  • 2 tbsp light mayo
  • 1 sweet potato
  • 1 cup broccoli / cauliflower
6Meal 6
  • 60 Minutes Before Bed
  • 8oz egg whites
  • 1 cup broccoli / cauliflower
  • Kaged Muscle Kasein Shake
Special Tips from Brandon:
"Nutrition really is where 80% of your results are going to come from, regardless of whether you’re trying to lose fat or gain muscle. Take the time to learn how your body responds to X amount of calories or Y amount of carbs at Z time(s) throughout the day. Follow some basic guidelines from someone reputable or a website like www.bodybuilding.com, but everyone is different so experiment and tweak it on your own to find what works for you."

"Listen to your body when lifting. If you’re following a workout plan that says 4 sets of 12, but you’re feeling great and want to chase that pump, go for it and do an extra set or a few more reps. And on the flip side, if something feels wrong or hurts, skip a set or go lighter and do some extra reps, or do an alternate workout. Your body knows how good or bad that shoulder feels better than some jabroni online who never met you."