2024 Mr. Olympia: Derek Lunsford’s FST-7 Workout for Bigger and More Defined Legs

It’s almost time for Derek Lunsford to showcase why he’s the number one bodybuilder in the world. There are only six weeks until the 2024 Mr. Olympia, prompting Lunsford to smash a leg-building FST-7 workout designed by his coach Hany Rambod, which was shared on August 30, 2024. 

Derek Lunsford has made the Men’s Open division his playground since 2022. It all started with a guest posing appearance at the Pittsburgh Pro. The funny thing was Lunsford wasn’t even supposed to be there but due to Mamdouh ‘Big Ramy’ Elssbiay pulling out of his scheduled appearance, he showed up in his place. Fans were beside themselves after seeing Lunsford hold his own against mass monsters of the Open. This performance led to him being offered a special invite to compete at the 2022 Mr. Olympia. 

Thrown into the shark tank, Lunsford’s debut went swimmingly. He took second place behind his teammate Hadi Choopan and just one year later, captured the sport’s most prestigious title, exacting his revenge, and solidifying himself as the first-ever two-division Mr. Olympia winner. With a target on his back, Lunsford is attacking preparations for his title defense with a renewed sense of urgency and willpower. 

Derek Lunsford’s FST-7 Leg Workout With Bodybuilding Coach Hany Rambod 

Find his exercise selections below: 

• Leg Extensions 
• Pendulum Squats 
• Leg Press 
• Hamstring Curls 
• Super Squats 
• Romanian Deadlifts 

Leg Extensions 

Rambod instructed Lunsford to keep his toes pointed outward during leg extension sets while performing slow and controlled repetitions, focusing on the negative. He also told Lunsford to keep his hips down as he progressed through the exercise. 

“We’re using the alternate leg extension by Panatta. The great thing about this is the fact that you can really understand which side of your body is stronger so therefore you can do extra reps, extra sets with the weaker side.

Very adjustable range of motion is adjustable as well as making sure if you have longer legs you have that adjustment as well. What you really want to do is focus on that negative nice and slow on the way back. Another good intensity technique is to be able to throw in especially on the weaker side, those extra reps at the very end,” he said. 

Pendulum Squats 

After taking a sip of intra-workout, Lunsford gave fans an update on his current preparations for the Olympia. When asking his coach about whether or not he should use knee sleeves, Rambod advised him to include them if it’s a normal part of his routine. 

“Prep is in full swing. Been getting shredded these last few weeks but eight weeks out, it’s time to go inside-out peeled. Now is when we really dig deep. Low energy, not always a lot of food, good amount of cardio, but even better workouts.” 

Leg Press 

Focusing on depth and range of motion, Rambod guides Lunsford through leg press machine reps. 

“We’re going to continue to keep that peak of strength here for as long as we can into the prep,” shares Rambod. “Pro tip for you guys: for those of you that really are looking to get that full range of motion, worry about blowing out on the way down so you’ll have more room to be able to bring your quads closer to your chest that way you’ll get proper range of motion and you’ll be able to get maximum growth.” 

Hamstring Curls 

Emphasizing a deep stretch, Lunsford moves into lying hamstring curls. During the eccentric, Rambod wanted Lunsford to straighten out his legs more. 

“This is going to get you more detailed Derek. You want that detail on stage. Think of that, back double bicep with crazy detail.” 

Super Squats 

Using the Panatta Super Squat machine, Lunsford worked through his last squatting movement of the routine. 

“Push through your feet,” advised Rambod. 

Romanian Deadlifts 

Topping off his leg pump, Lunsford smashed Romanian deadlifts before calling it a day.

“It was a good day man. Definitely super swole today. Little bit different than what I’m used to back home. Obviously, there’s different equipment here so we want to make sure to utilize that while I’m here but I felt like it was a different stimulus than the way I was training at home.” 

Aside from Hadi Choopan, Lunsford will have to get past contenders like Samson Dauda, Nick Walker, and Brandon Curry, all of whom have placed in the top five at the marquee event over the past two years. Based on his latest leg workout, Lunsford plans to bring a new level of conditioning to the stage in Las Vegas, Nevada this October. Fitness Volt will have live coverage spanning the entire weekend, don’t miss it! 

RELATED: Hany Rambod Says Derek Lunsford to Bring ‘All-Time Best’ Physique VS ‘All-Time Best’ Hadi Choopan at 2024 Mr. Olympia

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