Derek Lunsford continues to focus on areas that he believes needed improvement.
Derek Lunsford has said multiple times on social media that he believes this has been his best prep yet. He is feeling strong in the gym and continues to put on weight at the right time. Recently, the reigning Olympia champion spoke on his current training split and plan for training moving forward.
“Well, this is for sure the heaviest I’ve ever been consistently without really trying. I’m not even eating six meals a day just yet.”
[ RELATED: Derek Lunsford’s Offseason Workout For 3D Delts ]
Lunsford jumped ahead of Hadi Choopan at the 2023 Olympia to win his first Men’s Open title. He became the first competitor to win a Sandow Trophy in two different divisions. Now, he has become an elite competitor in the biggest division and continues to put on size to improve his physique. Lunsford has felt good this offseason and continues to crush workouts in the gym ahead of the 2024 Olympia.
Derek Lunsford Talks Training Split & Diet
Derek Lunsford is not at the height of his prep just yet. He shared that he is eating under six meals per day right now but at the height, it gets up to nine.
“I end up eating nine meals a day right before the Olympia prep so we’re not up to even six meals yet. I’m definitely 5-10 pounds heavier. Which when I say 5-10, I mean a solid five. I’m being very gracious.”
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Lunsford continued to explain how he is training at the moment. He is in the gym five times a week and will ramp it up once his prep hits the next stage.
“Right now, I’m training five days a week. Normally when I’m getting ready for the Olympia, I’m training six days a week. I just like being in the gym training. I don’t really prefer rest days whenever I’m preparing for the Olympia.”
Derek Lunsford’s 2024 Olympia Training Split
The prep for Lunsford will kick into high-gear soon enough. It will change how he trains but for now, he shared his training split.
- Day 1 – Quad-Focused Legs
- Day 2 – Chest
- Day 3 – Arms
- Day 4 – Rest
- Day 5 – Shoulders
- Day 6 – Hamstring-Focused Legs
- Day 7 – Rest
- Day 8 – Back or Chest
“When it comes to being six weeks out, four weeks out, whatever, definitely going to be waking up earlier, doing my cardio fasted and then eating a meal immediately once I step off the cardio.”
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