Sculpting Aesthetics and Power: Rafael Brandao’s Workout Routine
When it comes to building a physique that’s both massive and aesthetic, Rafael Brandao’s workout routine stands out as a powerful blueprint. As an IFBB Pro, Rafael follows a detailed training plan that combines heavy lifts, volume, and discipline—helping him sculpt a symmetrical, stage-ready body year after year.
From struggling with a skinny frame to earning top spots at IFBB shows, Rafael’s journey reflects dedication and structure. His workouts focus on consistent muscle stimulation and intensity, backed by smart cardio, recovery, and precision-based training splits.
Whether he’s in a cutting phase or pushing through an 8,000-calorie bulk, Rafael’s commitment remains the same—build elite-level mass with an aesthetic flow.
Rafael Brandao’s Workout Routine
Rafael follows a structured training program that targets each muscle group with intensity and volume, ensuring comprehensive development. His workouts combine heavy compound lifts and isolation movements to build size, symmetry, and definition.
Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Wide Grip Lat Pulldown | 4 – 5 | 8 – 15 |
| 1 – Arm Machine Rowing | 4 – 5 | 8 – 15 |
| Machine Rowing | 4 – 5 | 8 – 15 |
| Seated Cable Rowing | 4 – 5 | 8 – 15 |
| Pec Dec Reard Deltoid Fly | 4 – 5 | 8 – 15 |
| Chest Supported Machine Row | 4 – 5 | 8 – 15 |
Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Standing Cable Chest Fly | 4 – 5 | 8 – 15 |
| Kneeling Cable Chest Fly | 4 – 5 | 8 – 15 |
| Incline DB Press | 4 – 5 | 8 – 15 |
| Machine Incline Press | 4 – 5 | 8 – 15 |
| Smith Machine Floor Press Superset W/ Push – Ups | 4 – 5 | 8 – 15 |
Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| Side Lateral Cable Raises | 4 – 5 | 8 – 15 |
| DB Side Lateral Raises | 4 – 5 | 8 – 15 |
| Reverse Flys on Bench | 4 – 5 | 8 – 15 |
| DB Front Lateral Raises | 4 – 5 | 8 – 15 |
Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions | 4 – 5 | 8 – 15 |
| Lying Leg Curls | 4 – 5 | 8 – 15 |
| BB Sumo Deadlift | 4 – 5 | 8 – 15 |
| Leg Press | 4 – 5 | 8 – 15 |
| Walking Lunges | 4 – 5 | 8 – 15 |
Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Triceps Pulley | 4 – 5 | 8 – 15 |
| Triceps Rope Extensions W/ Bench Support | 4 – 5 | 8 – 15 |
| Triceps DB Overhead Press | 4 – 5 | 8 – 15 |
| BB French Press | 4 – 5 | 8 – 15 |
Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| 21s DB Biceps Curls | 4 – 5 | 8 – 15 |
| Alternated Seated Biceps Curls | 4 – 5 | 8 – 15 |
| DB Zottman Curls | 4 – 5 | 8 – 15 |
| Hammer Curls W/ Rope | 4 – 5 | 8 – 15 |
Cardio: Running or Walking on a Treadmill
Rafael Brandao’s Diet Plan
During his bulking phase, Rafael Brandao consumes up to 8,000 calories daily to pack on serious muscle mass. His diet consists of lean proteins, complex carbohydrates, and healthy fats, spread across multiple meals. This strategic approach helps him fuel intense workouts, recover efficiently, and maintain his signature blend of size and aesthetics.
Meal 1
- Egg Whites – 4
- Whole Eggs – 3
- Oats – 140 Grams
- Banana – 1
- Whey Protein – 2 Scoops
Meal 2 & 3
- Chicken Breasts
- Rice – 300 Grams
- Mashed Potatoes – 200 Grams
- Vegetables
- Olive Oil – 10 Ml
Meal 4
- Chicken – 200 Grams
- Rice – 450 Grams
- Vegetables
Meal 5
Rafael Brandao’s Journey and Early Life
Rafael Brandao was born in Garça, a small city in Brazil. Growing up, he had a naturally fast metabolism and struggled to gain weight. Despite eating a lot, he remained skinny throughout his teenage years, which often led to teasing from peers. But deep down, Rafael believed he had strong genetics.
Tired of being thin, Rafael joined a local gym at the age of 17. He began with basic compound lifts and quickly saw results. In just a few months, his physique began to transform, and with every session, his passion for training intensified. Weightlifting soon became more than just a hobby—it became his purpose.
By the age of 20, Rafael had set his sights on competitive bodybuilding. He stepped on stage for the first time after months of hard work and strict dieting. That moment sparked something bigger—he knew he had found his calling and never looked back.
The Philosophy Behind Rafael Brandao’s Workout Routine
Rafael Brandao’s training philosophy revolves around balanced development, intensity, and discipline. He focuses on building an aesthetic physique with full muscle engagement, rather than just lifting heavy weights. Each session is structured to maximize hypertrophy while maintaining symmetry. For Rafael, it’s not just about size—it’s about creating a physique that flows, performs, and commands presence on stage.
Rafael Brandao’s Bodybuilding Journey
Rafael Brandao didn’t start off as the muscular powerhouse we see today. As a teenager, he struggled with a skinny frame and fast metabolism, making it difficult to gain weight. His peers often teased him, which fueled his motivation to change.
At 17, Rafael joined a gym and began lifting with determination. Without much initial knowledge, he focused on compound movements and quickly saw changes in his body. His passion for bodybuilding grew stronger with every rep.
By 20, Rafael stepped on stage for the first time. From there, he committed himself fully to the sport. Today, he’s an IFBB Pro, known for his symmetry, aesthetics, and rising dominance in the Men’s Open division, with eyes set on Olympia greatness.
Rafael Brandao’s Inspiration
Wrapping Up
Rafael Brandao’s transformation from a skinny teenager to an IFBB Pro is a powerful example of what dedication, vision, and hard work can achieve in the world of bodybuilding.
His commitment to intense training, smart nutrition, and consistent discipline has earned him respect among fans and fellow competitors alike. Rafael continues to inspire with every step he takes on stage.
If you’re aiming to build an aesthetically pleasing and powerful physique, following Rafael Brandao’s workout routine could be your blueprint to achieving real results. Train with purpose, eat with intention, and never stop pushing forward.
