Derek Lunsford is working hard to ensure he claims a second Mr. Olympia title, demonstrating his determination through intense training sessions. In a recent YouTube video, Lunsford pushes his limits during a leg day workout, achieving a new personal record (PR) of 900 pounds on the hack squat machine.
Last year, Derek Lunsford reached the pinnacle of his career after he clinched the 2023 Mr. Olympia title and became the first two-division champion. From there, he remained busy in the off-season, quickly formulating a game plan for this year’s Mr. Olympia.
In May, Lunsford made an appearance at the 2024 Pittsburgh Pro guest posing event, where he boasted bigger, fuller legs and more chest detail. However, this came as no surprise to fans after witnessing his intense training routines and full days of eating over the last few months.
Derek Lunsford Annihilates Heavy Leg Day Workout in 2024 Off-Season, Sets 900-Pound Hack Squat PR of 12 Reps
With his eyes on the prize, the reigning Mr. Olympia champion is steadily working towards his best physique to date. In a recent YouTube video, Lunsford made that apparent by not only smashing a hardcore leg day workout but also by hitting a new personal record (PR) on the hack squat machine.
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Derek Lunsford’s Leg Day Workout
- Leg Extension Machine
- Lying Leg Curl Machine
- Hack Squat (New PR: 900 Pounds For 12 Reps)
- Vertical Leg Press
- Standing Calf Raises
Before jumping straight into the workout, Derek Lunsford explains that he isn’t putting pressure on himself and is listening to his body first and foremost.
“I’m having fun. I’m loving it. I’m wanting to go lift like an animal but at the same time, today is one of those days where it’s like I really need to see how this warm-up goes. For one, I don’t want to put too much pressure on myself to perform in the gym. You got to listen to your body.”
Leg Extension Machine
For his first movement, Lunsford performed leg extensions and revealed that while he feels his legs and chest are his strongest, he doesn’t just dive into a hard workout. Instead, he likes to progressively work his way up which allows his joints to warm up.
“I’ll tell you this man. I’m the strongest I’ve ever been. Every body part, especially chest and legs… those are my — that’s where I’ve noticed the most strength and performance in the gym.”
“You want to sometimes come in here [move legs inside] and just smash right away but I’m telling you man, by just easing into the workout and getting my joints warmed up, the muscles connected, I think that’s how I’ve been progressing so much and why I’ve been so strong.”
Lying Leg Curl Machine
Next, he moves into lying leg curls and informs his followers that he likes variety when it comes to this movement. Sometimes he keeps his knees wider, other times he brings them closer together.
“I like to switch it up. So, if I notice myself doing it one way, like bringing my knees a little wider, I do it like that more, then I’ll switch it up and bring my knees closer, pinching my knees together as I come up. Whatever you’ve been doing for a while, do the opposite.”
Hack Squat
In what was easily the highlight of the video, Derek Lunsford pushed well beyond his limits to achieve a jaw-dropping 900-pound hack squat PR of 12 reps.
“Two years ago my best was like eight [plates] for eight. I think last year I got eight for 12 or something, I don’t know, 15 or 12.”
“Bro, PRs every week. Literally, at least one or two workouts a week are a PR,” said Lunsford. “I got to like eight and I was like look, it was seven or eight and it was like dude, you got 12” Lunsford shares.
Vertical Leg Press
Since most of his leg day workout has been quad-dominant, Lunsford decided to move to the vertical leg press, explaining that it will allow more blood flow to the thighs.
“So we’ve done two quad-dominant movements, one little hamstring kind of warm-up. Well, we did like one working set I guess. Why don’t we, instead of doing pendulum squats, or like a belt squat or Smith squat even, let’s just do a leg press.”
“We could do the vertical leg press and just do one kind of giant set. Like an FST-7 rest for like 30 seconds, and then 10-12 reps each. We went heavy on a couple of exercises, especially this one here so we can back off the weight and do a little bit more volume all at once. Really get as much blood in the thighs as possible.”
Standing Calf Raises
Derek Lunsford finishes his training session strong with standing calf raises. After wrapping up the session, Lunsford explains that after an especially intense workout, he struggles to keep food down and it takes him longer to finish his protein shake.
“Man, another good day. I’m thinking right now let’s go get this protein shake but I’m like nah, give me a minute. When I have a day like today when I’m going heavier and a little more intense, it might take me 30 minutes to calm down and get my protein shake down because I’m definitely not hungry after I do a workout like this.”
This year, Derek Lunsford has been pushing harder than ever while in the gym. Previously, he shared an FST-7 workout that he crushed alongside his coach, Hany Rambod. The objective during this training session was to build up his endurance and also raise his heart rate to help Lunsford lean out.
“It’s going to build that endurance for him. When you’re doing FST-7 sets you actually do less cardio because you get into better shape” Rambod explained.
With only a few months left before the 2024 Mr. Olympia, Derek Lunsford is leaving nothing to chance when it comes to earning his second title. Considering that the Men’s Open division is stacked with determined and talented athletes, Lunsford will have his work cut out for him come this October.
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