Jay Cutler gives Derek Lunsford tips on how to build championship legs ahead of the 2026 Olympia
When Jay Cutler links up with reigning Mr. Olympia Derek Lunsford, it’s more than just a workout, it’s a masterclass. And in their latest training session, the focus was clear: build dominant legs first, then dial in the abs that complete a winning physique.
With the 2026 Mr. Olympia looming, Lunsford is chasing history again after becoming a two-division Olympia champion in 2023, and reclaiming the crown from Samson Dauda last year.
| Full Name: Derek Lunsford | ||
| Weight | Height | Date Of Birth |
| 205-215 lbs. | 5’6’’ | 1993 |
| Profession | Era | Nationality |
| Bodybuilder, Fitness Coach | 2010 | American |
But as Cutler made clear during the session, if you want stand out and stay on top, execute on leg day.
“The way I would look at it, look, you’re dealing with big dudes, you can’t come bone-down. You need the fucking legs… I think your legs look better at the Olympia than the Arnold because they had more oomph, and that makes your taper look better. It gives you more power because, to be honest, not everyone has that. They don’t have the density in the legs. When your legs are full, bro, it’s dangerous.”
Cutler’s Leg Blueprint: Build Thickness First, Detail Later
Cutler, a four-time Mr. Olympia, zeroed in on what separates good legs from championship legs: progressive overload, controlled reps, and full muscle engagement.
Drawing from both the session and his long-standing philosophy, Cutler emphasized maximizing contraction and stretch on every movement, something he has credited for maintaining massive legs even into his 50s.
One of his key reminders during the workout:
“You’ve got to control the weight… feel every rep.”
That mind-muscle connection has always been central to Cutler’s approach, especially when targeting quads and hamstrings from multiple angles. He also reinforced the importance of sequencing movements correctly, starting with compound lifts before moving into isolation work to fully fatigue the muscle.
The approach lines up with how top competitors like Lunsford structure their own sessions, often combining movements like leg curls, presses, and squats to hit every part of the thigh.
Key Takeaways from Cutler’s Leg Advice:
- Prioritize full range of motion and stretch
- Use controlled tempo over ego lifting
- Build overall mass first, then refine detail
- Train all areas: quads, hamstrings, glutes, adductors
| Full Name: Jay Cutler | ||
| Weight | Height | Date Of Birth |
| 265-310 lbs | 5’9’’ | 08/03/1973 |
| Division | Era | Nationality |
| Men’s Open | 1990, 2000, 2010 | American |
Why Legs Still Decide the Olympia
For Lunsford, leg development has been one of the most scrutinized aspects of his physique in past Olympia showings.
Cutler made it clear why that matters:
“This is where titles are won.”
In modern bodybuilding, massive upper bodies are common. What separates champions is lower body density and balance, something Cutler himself used to dethrone legends and reclaim the Olympia title during his career.
Transition to Abs: The Final Layer of Championship Conditioning
After the leg work, the focus shifted to abs, not just for aesthetics, but for stage presence and control.
Cutler emphasized that abs aren’t just about endless reps, they’re about precision:
“You’ve got to tighten everything up… control it.”
That control becomes critical under stage lights, where midsection tightness can make or break a physique, especially in comparisons.
The philosophy mirrors classic high-volume ab training seen in bodybuilding programs, where frequent, high-rep work is used to build endurance and definition.
Cutler’s Abs Focus:
- Controlled contractions, not sloppy reps
- Consistency, train abs frequently
- Focus on tightness and presentation, not just size
The Bigger Picture for 2026
For Lunsford, sessions like this aren’t just workouts, they’re refinements at the highest level. With a resume that already includes multiple Olympia titles and historic wins across divisions, the margin for improvement is razor thin.
But with Cutler in his corner, the message is simple:
Bring up the legs, tighten the core, and leave no weaknesses on stage.
Featured images via Instagram @dereklunsford_
and @jaycutler
