Brandan Fokken
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Who is Brandan Fokken?

South Dakota-born American Men’s Physique competitor Brandan Fokken. Throughout his boyhood, Brandan was an avid athlete, playing everything from baseball to American football.

Toward the end of his high school career, he began working out in the gym to improve his performance in competitive sports.

Brandan Fokken had a strong interest in bodybuilding and set out to develop an amazing physique similar to his bodybuilding hero Arnold Schwarzenegger.

He tried to improve, but his ignorance of fitness prevented him from doing so.

By the time his time in high school was complete, everything had started to alter. Brandan quickly developed a fantastic physique because he learned more about working out and eating well.

He has established himself as a Men’s Physique competitor since putting his previous lack of fitness knowledge behind him and receiving his IFBB Pro Card in 2016.

Here is Brandan’s narrative:

Body Measurements of Brandan Fokken

Full Name: Brandan Fokken
HEIGHT: 6’1″ (185.5cm)
WEIGHT: 185 – 195lbs (83.9 – 88.5kg)
PROFESSION: IFBB Pro Physique Athlete, Sponsored Athlete, Published Writer, Speaker, Fitness Model
ERA: 2010


Brandan Fokken

Career Accomplishments

  • Men’s IFBB Pro Physique Athlete
  • Featured Athlete
  • a published author
  • Speaker
  • Exercise Model

Competition Outcomes


  • Muscle and Fitness: 2nd place Male Model Contest Olympia Expo
  • Muscle and Fitness Online Winner
  • Extreme physiques


  • “Amateur of the Week July 2012”
  • Muscle and Fitness Online Winner
  • Body Space Spokesperson Contest: 5th place


  • World Physique Magazine Competitor of the Month and “promoting greatness” Winner
  • Photo Vision Model
  • Minnesota State North Star Physique Mixed Class: 3rd Overall
  • Muscle and Fitness Model Contest: 4th out of 53
  • Muscle and Fitness Gaspari Super Pump Challenge Online Winner
  • NPC USA’s Physique Tall Class: 16th out of 32
  • Minneapolis Gopher State Classic Physique: 2nd place
  • Fargo Upper Midwest Heavyweight: 1st place


  • Minneapolis Gopher State Classic Light Heavyweight: 1st place
  • Fargo Upper Midwest Light Heavyweight: 3rd place


Athletic Lifestyle

Brandan, who was born in South Dakota in 1979, always had a strong interest in physical fitness. He was very active in high school and routinely participated in a variety of sports.

In the sports he played, Brandan set his sights on being bigger and better than everyone else. He became known for being a strong high school athlete as a result. In Brandan’s words:

“I’ve always enjoyed athletics, and I’ve always wanted to be large and muscular. I was a naturally talented athlete who played football, basketball, and baseball and was known for going all out in gym class.

After some time, Brandan decided that he wanted to raise his athletic performance.

As a young man who idolized the spectacular bodies of bodybuilders like Arnold Schwarzenegger, Brandan set out to develop a fantastic physique in the same manner. At this moment, he began working out in the gym.

However, Brandan’s lack of knowledge regarding nutrition and strength training proved to be a significant impediment.

He neglected most of his other muscle parts and paid little attention to his food at this time while concentrating solely on developing his chest. He found it difficult to gain muscle when he initially started lifting weights as a result.

When it became a passion, bodybuilding

Brandan started learning more about lean muscle growth through exercise and diets as he worked to improve his fitness expertise.

After learning more about good diet and lifting techniques, Brandan put his newly acquired fitness knowledge to the test. He quickly made big gains in the weight room after that.

Brandan quickly developed a passion for bodybuilding. His days of ignorance in the gym were over thanks to his devotion and hard effort, which helped him develop a beautiful physique.

Brandan decided to build on his athletic beginnings to enter the bodybuilding stage due to his good progress. Brandan accomplished that by 2010.

How To Compete In Men’s Physique

Brandan started his professional bodybuilding career in 2010 by entering the Fargo Upper Midwest competition. For his debut outing on the bodybuilding stage, he achieved a good third-place finish in the heavyweight division.

After some time, Brandan realized that a bodybuilding career wasn’t what he was searching for. He changed his focus to the Men’s Physique category instead. Here is Brandan discussing his choice to switch up his fitness career:

I was never going to be a professional bodybuilder, but there will always be die-hard fans who want to see a huge monster.

Brandan’s passion for achievement culminated in 2016 when he joined the IFBB Pro circuit to advance his fitness profession. This was the final step in his quest to obtain his IFBB Pro Card.

Now Brandan Fokken

Over the years, Brandan has left his imprint on the fitness industry by establishing himself as a fitness model, published author, and sponsored athlete for numerous businesses.

He has inspired people all over the world because of his dedication to fitness and health.


Slow Cardio

Whether he’s competing or not, Brandan wants to keep up his ripped appearance. He engages in high-intensity fasting exercise in the mornings, typically for 30 to 45 minutes, five to six days a week to meet this objective.

Changing The Lifting

Brandan concentrates his strength training on heavy lifts with low repetitions during the period leading up to his tournaments.

Instead, Brandan performs lifts with a smaller load, increasing his repetitions to achieve maximum muscular contraction as he gets closer to his competition appearances.

Preferences For Lifting

Instead of using specialized exercise equipment, Brandan prefers to use free weights and cables. Despite this, he occasionally uses machines at the end of his workouts for certain exercises. In Brandan’s words:

“I prefer free weights personally. I can hit the muscle at angles that a machine simply cannot match and feel the weight more.

Free weights, cables, and finally actual machines are the things I would utilize in a gym, in that order, if I had to choose.

Training Division

Brandan Fokken

Day 1: Chest

  • Incline Machine Press: 5 sets of 20,12,10,10,8 reps (Rotate with Barbell or Dumbbell Presses)
  • Decline Machine Press: 4 sets of 15,12,10,8 reps
  • Flat Barbell Bench Press: 5 sets of 15,12,10,8,6 reps with one light burnout/ 20-30 reps at the end
  • Standing Cable Flyes Downward Motion: 4 sets of 15,12,10,10 reps
  • Machine Flies: 4 sets of 15,12,10,8 reps
  • Diamond Pushup: 4 sets of 20,20,15,15 reps
  • Abs: Pick 3 exercises – 3 to 4 sets per movement/ 25-50 reps per set
  • 20 Mins Stair Climbing Machine

Day 2: Arms

  • Standing Dumbbell Curls: 4 sets of 12,10,8,8 reps
  • Standing Cable Rope Pulldowns: 5 sets of 15,12,10,10,8 reps
  • Triceps Pushdown: 5 sets of 15,12,10,10,8 reps
  • Standing Hammer Curls: 4 sets of 12,10,8,8 reps
  • Standing Straight Bar Arm Curls: 4 sets of 10,10,8,8 reps
  • Dips on Bench: 4 sets of at least 20 reps
  • Seated Concentration Curls or Seated Machine Curls: 3 sets to failure
  • Single Arm Reverse Cable Pulldowns: 3 sets of 20 reps
  • 20 Mins Stair Climbing Machine

Day 3: Legs

  • Leg Extensions: 4 sets of 25 reps
  • Smith Machine or Regular Squats: 5 sets of 25,20,15,10,10 reps
  • Leg Press: 5 sets of 50,40,35,25,20 reps
  • Lunges: 4 sets 20 “10 per leg” reps
  • Seated Leg Curls: 4 sets of 25,20,15,15 reps
  • Seated Calf Raises: 4 sets of 25 reps
  • Standing Calf Raises: 4 sets of 25 reps
  • Abs: Pick 3 exercises – 3 to 4 sets per movement/ 25-50 reps per set
  • 20 Mins Stair Climbing Machine

Day 4: Shoulders/Traps

  • Dumbbell Lateral Raises: 4 sets of 15,15,12,10 reps
  • Smith Machine or Seated Dumbbell Shoulder Presses: 5 sets of 15,12,10,10,10 reps
  • Standing Straight Curl Bar Side Raises: 4 sets of 15,15,15,15 reps
  • Dumbbell Front Raises: 3 sets of 15,12,10 reps
  • Barbell Shrugs: 5 sets of 20,20,15,12,10 reps
  • Upright Rows: 4 sets of 15,12,12,10 reps
  • Seated Rear Delt Machine, Cables, or Dumbbells: 4 sets of 15,12,12,10 reps
  • Angled Side Dumbbell Raise: 4 sets of 12,12,12,10 reps
  • 20 Mins Stair Climbing Machine

Day 5: Back

  • Wide-Grip Pull Ups: 4 sets 15,15,15,15 reps
  • Seated Reverse Grip Pulldowns: 4 sets of 12,12,10,10 reps
  • Seated Cable Pull Backs: 6 sets of 15,15,15,12,10,6 reps
  • Machine Lat Pulldowns: 5 sets of 15,12,10,10,8 reps
  • Standing Front Pulldowns: 4 sets of 20,20,15,12 reps
  • Bent-over Barbell Rows: 5 sets of 15,15,10,8,6 reps
  • Hyper Extensions: 4 sets of 20,20,20,20 reps
  • Abs: Pick 3 exercises – 3 to 4 sets per movement/ 25-50 reps per set
  • 20 Mins Stair Climbing Machine

Day 6: Touch Ups

Brandan uses a circuit-style workout to focus on his weaker body regions. He concentrates on using light weights with few repetitions while maintaining a rigid form.


Healthy Eating

To guarantee that his body gets the necessary nutrients for gaining muscle, Brandan pays close attention to his total diet. Lean protein, complex carbohydrates, good fats, and vegetables are his preferred foods.

The daily menu at Brandan is as follows:

Plan For Brandan Fokken’s Meals

  • 1st Meal: 5 Egg Whites, 3 oz of 96% Lean Ground Beef and 1/2 a Cup of Oats
  • 2nd Meal: Two Slices of Protein Bread and 1 Tbsp of Almond Butter.
  • 3rd Meal: 5 oz of Chicken or 99% Lean Turkey, 1 Cup of Vegetables, and 1/2 a Cup of Brown Rice.
  • 4th Meal: 5 oz of Chicken or 99% Lean Turkey, 1/2 a Cup of Brown Rice, and a Tbsp of Almond Butter.
  • 5th Meal: 6 oz of 99% Lean Turkey, 1 Cup of Vegetables, and 5 oz of Sweet Potato.
  • 6th Meal: Casein Protein Shake and 1 Tbsp of Almond Butter


The following is a list of the supplements Brandan regularly takes to maintain his body in peak condition:

  • Whey Protein
  • Casein Protein
  • Multivitamins
  • Arginine
  • Glutamine
  • Vitamin C
  • B Complex
  • ALA
  • CLA
  • L-Carnitine
  • Magnesium
  • Vitamin D
  • Pre Workouts

“Aside from the challenge, one of the main reasons I continue to be so interested in all things fitness-related is to inspire others by demonstrating that anything is possible when you put your mind to it and work hard enough.

You don’t have to listen to me; I’m the only one who can tell you that you can’t.

Influences And Idols

Since he was a little boy, Brandan Fokken has largely been influenced by Arnold Schwarzenegger.

When things weren’t exactly going as planned in his early fitness endeavors, Brandan emulated his bodybuilding hero and persisted in moving forward. Here is Brandan discussing his fitness hero:

“My all-time favorite is Arnold. His physical appearance was extraordinary. I consider Arnold to be the founder of contemporary bodybuilding, and I aim to model my efforts after him.

Arnold, who arrived in the country with hardly any English-speaking ability, epitomizes the American dream. He was successful in everything he tried, including acting, real estate development, governorship, and bodybuilding.

I believe that Arnold had a thorough understanding of what the human body was capable of and knew that he could accomplish anything he set his mind to, and he has indeed succeeded in doing so.

Regardless of how far along they are on their fitness path, Brandan finds motivation in self-assured people. In Brandan’s words:

“I respect anyone who has self-assurance and does what they believe is right, regardless of what others urge them to do. Athletes of all skill levels, from complete novices to experts, can inspire you. Just be aware of it and keep an open mind.

What Brandan Fokken Can Teach Us?

We may learn from Brandan Fokken that to get an exceptional physique, he drew inspiration from his bodybuilding heroes.

After years of trial and error, Brandan finally understood that the secret to success in fitness is perseverance and hard effort.

Don’t try to be exactly like someone else since it is a surefire way to fail, advised Brandan. It’s acceptable to admire, take advice from, and be motivated by others, but don’t put yourself below them or believe they are superior to you; instead, be yourself.

Create your path! A strong intellect, clear goals, and perseverance will allow you to do anything you set your mind to. Therefore, if you want something, go get it.