🇺🇸 Keone Pearson, the reigning 212 Olympia champion, and 🇧🇷 Rafael Brandão, a Men’s Open qualifier, came together for an intense leg workout. Furthermore, both athletes are in the final 12 weeks of preparation for the 2025 Mr. Olympia. Moreover, their session highlighted the importance of precise hamstring and posterior chain training.

First, despite competing in different divisions, Pearson and Brandão share the same goal: peak conditioning on Olympia’s biggest stage. However, this rare collaboration offered a glimpse into how elite bodybuilders train legs with focus and intention.

Next, their workout emphasized scientific principles like eccentric control, multi-angle stimulation, and mind–muscle connection. Lastly, the combination resulted in a session that blends data-driven training with the experience of two top competitors.

“Feel every fiber…slow it down.” — Keone Pearson

Keone Pearson & Rafael Brandão team up for leg workout ahead of 2025 Olympia

Here’s the complete blueprint from Pearson and Brandão’s Leg Workout session

The workout included seven key exercises targeting calves, hamstrings, and glutes from various angles.

Next, tempo was emphasized throughout — especially slow eccentrics — to maximize mechanical tension and muscle damage.

Finally, form and intentional movement were prioritized to optimize muscle activation and prevent injury.

Pearson & Brandão Hamstring-Dominant Leg Day Workout Blueprint

 

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The hamstrings require different angles to grow

First, the hamstrings consist of three heads. The short head of the biceps femoris crosses only the knee, making it prime for isolation with curls. Meanwhile, the long head and other hamstring muscles cross both the hip and the knee joints, requiring hip-dominant exercises for full activation.

Next, curls alone won’t fully develop the hamstrings. Hip-hinge movements such as Romanian deadlifts and leg presses are essential to target all heads effectively. Pearson and Brandão incorporated both types to ensure complete muscle engagement.

Finally, this approach allowed them to stimulate every part of the hamstrings, combining isolated contraction with stretch under load.

Roster: Qualified athletes for 2025 Mr. Olympia (Men’s Open & 212)

Initially, they warmed up with standing and seated calf raises. Both exercises were performed with slow eccentric phases to maximize stretch and tension in different calf muscles.

Then, they progressed to lying and seated leg curls for isolated hamstring work. Romanian deadlifts followed, emphasizing hip drive and chest position to maximize posterior chain recruitment.

Finally, they incorporated unilateral and bilateral leg presses to overload glutes and hamstrings, finishing with machine abductions to target the glute medius.

Slow reps build better muscle

Eccentric (lengthening) contractions produce greater hypertrophy by prolonging mechanical tension on muscle fibers. Pearson and Brandão prioritized slow negatives on every rep.

Then, during exercises such as RDLs and leg curls, they controlled the lowering phase meticulously. This increased time under tension and muscle damage.

Finally, scientific research supports this method as superior for muscle growth, especially in hamstrings, which respond well to eccentric overload.

Calves respond better to standing work

To begin with, standing calf raises stimulate the gastrocnemius more effectively due to greater stretch under load. A 2020 study found standing raises produced over twice the growth of seated raises.

Next, Brandão and Pearson emphasized full range of motion and controlled partials at the bottom of the movement to maximize calf activation.

Finally, they used seated raises as a complementary exercise, ensuring both soleus and gastrocnemius muscles received thorough stimulus.

RDL form defines the outcome

Pearson emphasized keeping a proud chest and neutral spine to ensure hips drive the movement, protecting the lower back.

Then, Brandão adjusted his form to follow this cue, which improved glute and hamstring engagement during Romanian deadlifts.

Finally, this form correction resulted in better muscle recruitment and safer execution throughout the sets.

“Chest proud during RDLs: Drive with hips, not lower back.”

Smaller lifts allow greater muscle connection

First, compound lifts recruit multiple muscle groups, making it difficult to isolate hamstrings or glutes precisely.

Then, isolation exercises like lying and seated leg curls allow athletes to focus solely on the target muscle, enhancing the mind–muscle connection.

Finally, Pearson emphasized intent and control during these movements, highlighting how feeling the muscle is more important than just moving the weight.

“Feel every fiber…slow it down.” — Keone Pearson

They pushed past failure — but with caution

Initially, Brandão reached failure on a tough set but continued with forced reps assisted by Pearson, extending time under tension.

Next, while forced reps increase hypertrophic stimulus by recruiting additional muscle fibers, they also risk overtraining if overused.

Finally, both athletes employed this technique sparingly and strategically, balancing intensity with recovery.

What you can take from their workout

This was not just a workout but a masterclass in intentional, controlled training designed to optimize leg development.

Next, it shows how elite athletes balance volume, tempo, and form for maximum growth without overtraining.

Finally, if you want better hamstrings and glutes, follow their example: lead with the hips, control every eccentric, and train with intent.

References

1. Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
2. Schoenfeld BJ, Ogborn DI, Vigotsky AD, Franchi MV, Krieger JW. Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Sep;31(9):2599-2608. doi: 10.1519/JSC.0000000000001983. PMID: 28486337.
3. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
4. Kinoshita M, Maeo S, Kobayashi Y, Eihara Y, Ono M, Sato M, Sugiyama T, Kanehisa H, Isaka T. Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Front Physiol. 2023 Dec 13;14:1272106. doi: 10.3389/fphys.2023.1272106. PMID: 38156065; PMCID: PMC10753835.
5. Nascimento PHF, Caldeira CN, Diniz RCR, Andrade AGP, Chagas MH, Lima FV. Internal Focus of Attention did Not Change Muscle Activation and the Rate of Perceived Exertion in Bench Press Exercise in Successive Training Sessions. Percept Mot Skills. 2025 May 15:315125251343156. doi: 10.1177/00315125251343156. Epub ahead of print. PMID: 40372111.
6. Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Med. 2023 Mar;53(3):649-665. doi: 10.1007/s40279-022-01784-y. Epub 2022 Nov 5. PMID: 36334240; PMCID: PMC9935748.
7. Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Med. 2024 Sep;54(9):2209-2231. doi: 10.1007/s40279-024-02069-2. Epub 2024 Jul 6. PMID: 38970765.

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Overview

Reigning 212 Olympia champ Keone Pearson and Men’s Open contender Rafael Brandão teamed up for a hamstring-focused leg workout 12 weeks before the 2025 Mr. Olympia. Next, they incorporated exercises targeting all heads of the hamstrings, calves, and glutes, emphasizing eccentric control and proper form. Then, they used slow reps, forced reps sparingly, and a mix of isolation and compound movements to maximize muscle growth. Finally, their session demonstrated how elite bodybuilders train with intent, balancing intensity, recovery, and mind–muscle connection for optimal leg development.

Featured Image –  Keone Pearson and Rafael Brandão team up for a hamstring-focused leg workout ahead of 2025 Olympia – Credit: @keone_prodigy (Instagram)