Samson Dauda Reveals the 5-Move Leg Workout Fueling His 2026 Olympia Comeback as He Chases Another Mr. Olympia Title
As the countdown to the 2026 Mr. Olympia continues, bodybuilding superstar Samson Dauda is leaving little to chance. The Nigerian-born mass monster recently shared with Men’s Health his brutal five-move leg session helping him prepare for another run at the sport’s biggest title, showcasing the high-volume approach that has helped build one of the most impressive lower bodies in professional bodybuilding.
Now 40 years old, Dauda is once again deep into contest prep and reportedly pushing close to 350 pounds in the offseason and early prep phases as he works to bring maximum size and conditioning back to the Olympia stage.
After capturing the 2024 Mr. Olympia title, Dauda entered 2025 with high expectations but ultimately finished fourth. With less than four months remaining before the 2026 Olympia in Las Vegas, he appears determined to return to championship form.
Samson Dauda’s 5-Move Leg Workout
Unlike some modern bodybuilding routines filled with complicated exercise variations, Dauda’s leg training relies on proven machine-based movements, high volume, and relentless intensity.
Workout Breakdown
- Leg Press: 5 sets x 12 reps
- Single-Leg Hamstring Curl: 5 sets x 14 reps per leg
- Smith Machine Squat: 3 sets x 10 reps
- Leg Extension: 3 sets x 12 reps
- Hip Abduction Machine: 4 sets x 12 reps
One notable aspect of the session is the pairing of Smith machine squats with leg extensions, creating a devastating combination that attacks the quads from multiple angles while maintaining constant tension throughout the workout.
According to Dauda, the goal is simple: keep his legs as large and detailed as possible while continuing to sharpen conditioning for the Olympia stage.
Why Dauda Relies on Machines
While free weights remain a staple of bodybuilding, many elite competitors increasingly use machines during contest prep. The added stability allows athletes to focus entirely on driving the target muscle through each repetition rather than balancing the load.
For a bodybuilder carrying well over 300 pounds during prep, machine-based training can also reduce unnecessary stress on joints while still allowing for massive workloads.
The leg press in particular has become a favorite among top-level bodybuilders because it allows them to move enormous amounts of weight while maintaining constant tension on the quads, glutes, and hamstrings.
Building Olympia-Caliber Legs at 40
Dauda’s latest workout also serves as a reminder that elite bodybuilding isn’t always about reinventing the wheel.
The session is built around fundamentals: presses, squats, curls, extensions, and abduction work. The difference comes from execution and consistency.
Even at 40 years old, Dauda continues to train with the volume and effort required to compete against the best bodybuilders in the world. His legs have long been considered one of his standout body parts, and sessions like this offer a glimpse into how he maintains that advantage.
Can Samson Dauda Reclaim the Olympia Throne?
The 2026 Mr. Olympia is shaping up to be one of the most competitive contests in recent memory. Defending champion Derek Lunsford remains a major threat, while contenders such as Hadi Choopan, Andrew Jacked, and a deep field of rising stars continue to push the division forward.
For Dauda, however, the formula appears straightforward: keep building, keep refining, and trust the training that helped him reach the top of the sport.
If this leg workout is any indication, “The Nigerian Lion” is preparing to bring plenty of firepower and focus to Las Vegas this October.
Featured image via Instagram @samson__dauda
