Derek Lunsford 🇺🇸 secured his legacy by winning the 212 Olympia title in 2021. Then, he made history in 2023 by claiming the Men’s Open Sandow. However, no other athlete has captured Olympia gold in two divisions. Furthermore, Lunsford pushes through brutal leg day training for 2025 Olympia prep.
However, in 2024, Samson Dauda 🇬🇧 halted Lunsford’s momentum. However, the British powerhouse denied him back-to-back Open titles. Now, Lunsford is locked in. Moreover, he already regained ground with a win over Dauda at the 2025 Arnold Classic.
Derek Lunsford Leg Training During 2025 Mr. Olympia Prep
Before training, Lunsford fuels up with pre-workout supplements. This helps reduce fatigue and sharpen intensity.
Then, he heads into a punishing lower-body session. His workout includes six main movements: machine leg extensions, hack squats, pendulum squats, machine seated leg curls, barbell walking lunges, and machine adductors.
“This is the strongest I’ve ever been…the biggest.” — Derek Lunsford
Roster: Derek Lunsford’s Leg Training Routine 🇺🇸
| Exercise | Details | Notes |
|---|---|---|
| Machine Leg Extensions | 6 sets, 15–20 reps | Pauses 2–3 sec at top |
| Hack Squats | Heavy, to failure | Intra-workout + smelling salts ⚡ |
| Pendulum Squats | Moderate-heavy | Joint-friendly variation |
| Machine Seated Leg Curls | 10–12 isometric holds | Challenging due to leg size |
| Barbell Walking Lunges | Long strides | Builds unilateral power |
| Machine Adductors | Controlled contractions | Deep stretch, peak squeeze |
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Leg Extensions and Hack Squats
To start, Lunsford isolates the quadriceps with leg extensions. He uses slow, controlled reps and pauses for two to three seconds at peak contraction.
Next, he ramps up intensity. He performs six sets in the 15-to-20-rep range, pushing to failure with each load increase.
During hack squats, he sips intra-workout fuel. Then, he cracks open smelling salts to unleash maximum output.
Pendulum Squats and Seated Leg Curls
Afterward, Lunsford moves to pendulum squats. This variation reduces strain on the knees and back, keeping his mechanics clean under heavy loads.
Then, he shifts to machine seated leg curls for hamstring development. His legs are so massive that positioning himself against the pad proves difficult.
“My legs…feel like balloons.” — Derek Lunsford
Still, he locks in. He performs 10 to 12 isometric holds, squeezing until the muscles burn.
Walking Lunges and Adductors
By now, fatigue sets in. Yet Lunsford presses on. Barbell walking lunges force his legs to work unilaterally, exposing weaknesses and building balance.
Afterward, he turns to machine adductors. Here, he focuses on a deep stretch and a hard squeeze at peak contraction.
At this point, the session ends. Sometimes, calves are skipped on leg day. He trains them with upper body later in the week.
Watch Derek Lunsford Leg Day Training Full Quad Workout below:
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References
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
- Abad, C. C., Prado, M. L., Ugrinowitsch, C., Tricoli, V., & Barroso, R. (2011). Combination of general and specific warm-ups improves leg-press one repetition maximum compared with specific warm-up in trained individuals. Journal of strength and conditioning research, 25(8), 2242–2245. https://doi.org/10.1519/JSC.0b013e3181e8611b
- Bender, J. M., & Popkin, C. A. (2024). Ammonia Inhalants: Use, Misuse, and Role in Sports Performance. Sports health, 16(5), 706–710. https://doi.org/10.1177/19417381231217341
Overview
In the buildup to the 2025 Mr. Olympia, Derek Lunsford has pushed his leg training to new heights. Each session is brutal, fueled by pre-workouts, intra-workouts, and smelling salts ⚡. He focuses on quads, hamstrings, and adductors with precision, building strength, density, and balance. With his legs at their largest and strongest, Lunsford enters Olympia with renewed determination, signaling he is a serious contender to reclaim the Sandow.
Featured Image – Derek Lunsford Leg Training During 2025 Mr. Olympia Prep – Credit: @dereklunsford_ (Instagram)
