Derek Lunsford Shares Monster Leg Day Workout 10 Weeks Before 2026 Mr. Olympia
With just 10 weeks remaining before he defends his Mr. Olympia title, Derek Lunsford is leaving no doubt about the intensity of his preparation. Lunsford recently shared a monster leg workout, detailing the movements he believes are helping him build championship-caliber lower body size while protecting his body during prep.
Lunsford enters the 2026 Olympia carrying plenty of momentum. After defeating Samson Dauda at the 2025 Arnold Classic and edging out Nick Walker at the Pittsburgh Pro, he completed his “Triple Crown” season by reclaiming the Sandow Trophy. Now, the two-time Mr. Olympia winner is chasing a third title and showed exactly how he’s attacking one of the most demanding training sessions of the week.
Derek Lunsford Quick Facts
| Full Name: Derek Lunsford | ||
| Weight | Height | Date Of Birth |
| 225-240 lbs. | 5’6’’ | 1993 |
| Profession | Era | Nationality |
| Bodybuilder, Fitness Coach | 2020s | American |
Derek Lunsford’s 2026 Olympia Leg Workout
Lunsford’s session focused on warming up thoroughly before progressing into heavy compound work.
Workout
- Abductor/Adductor Machine
- Lying Hamstring Curl
- Leg Extension Machine
- Belt Squat
- Linear Hack Squat Machine
Derek Lunsford Says Don’t Skip Hip Warm-Ups
Lunsford began by emphasizing that many bodybuilders spend time preparing their knees before leg training but overlook another critical area.
“If it were to be a quad-focused day, most people know, okay, you need to come in here, leg day, warm up your knees, then you can go into lifting heavy weight. Don’t forget about your hips. Guys, this is probably more important than even your knees to warm up.”
He added that the difference is noticeable whenever he follows that routine.
“When I do this, I always perform better than when I don’t do it.”
Confidence Heading Into Olympia
After moving into lying hamstring curls, Lunsford made it clear he believes nobody is matching the effort he’s putting into his Olympia preparation.
“I’ll tell you this, ain’t nobody train like me at all. Look at this right here. It’s mine, bro.”
That confidence has become a recurring theme throughout his prep as he looks to remain on top of the Open division.
Why Belt Squats Have Become His Favorite
Following leg extensions, Lunsford tackled heavy belt squats, explaining why they have replaced more traditional squat variations during prep.
Rather than loading the spine with a barbell, he prefers the belt squat because it allows him to push his legs hard while reducing stress on his back and neck.
“The belt squat has probably been the best variation of any squat that I’ve used, just because it doesn’t put all that tension on my spine, on my neck, lower back, any of that. The pressure and the weight does not come from resting a bar on my shoulders, so to speak. It’s all at the hips.”
The movement has become a staple in his training as he balances muscle growth with recovery during the demanding weeks leading into competition.
Finishing With Heavy Hack Squats
Lunsford wrapped up the workout on the linear hack squat, focusing on controlled repetitions and continuous muscular tension from start to finish.
“Sometimes, the worst part of leg day is just racking and re-racking all the plates.”
He stressed that every rep should be performed with maximum intent.
“From the top to the bottom, the whole repetition we are squeezing extremely hard.”
A Huge Olympia Showdown Awaits
Lunsford’s preparation comes as anticipation continues to build for the 2026 Mr. Olympia. Beyond defending his title, he has also fueled one of the season’s biggest rivalries after telling Andrew Jacked during an Olympia Battle workout that he doesn’t believe the rising contender will win bodybuilding’s biggest prize.
With the 2026 Mr. Olympia scheduled for September 24-27 in Las Vegas, Nevada, Lunsford appears fully committed to defending his crown – and is backing up his trash talk with some brutal, but necessary days at the gym.
Image embed via YouTube @dereklunsford_
