Bodybuilder Samson Dauda is packing on serious size during the 2026 off-season. On March 18, he broke down his current training split that helped him grow 24-inch arms. In addition, he discussed his high-protein diet.
Samson Dauda reached the pinnacle of his career in 2024 after laying claim to the Mr. Olympia crown. Before his title defense in 2025, he was told all season long that he needed a drier look with better conditioning.
Dauda focused on bringing a more streamlined package to the 2025 Mr. Olympia, but his efforts backfired. His back and legs lacked the width and density needed to stand out against stockier contenders like Hadi Choopan and reigning champ Derek Lunsford. As a result, he dropped to fourth place.
He attempted to rebound at the Prague Pro, but took second place in a close show against Martin Fitzwater. With Dauda finally enjoying a much-needed break from competition, he filled his fans in on how he’s adjusted his training and diet as of late.
Samson Dauda Outlines 2026 Off-Season Training Split and Diet, Talks Growing 24-Inch Arms
In the video, Dauda touched on his physique goals for the Men’s Open class. He emphasized that while size is important, symmetry also plays a massive role in contests.
“You can be big, but you’ve got to be symmetrical. Everything has to flow right. You can’t have one muscle behind the other one. It all has to sit right. That’s where that symmetry comes into play. You really have to be built that way and have the structure to carry that muscle in that tone.”
“Now, you’re big, every muscle is built equally, now you have to be extremely defined. Your skin has to be like paper. You’ve got to look like an anatomy chart basically.”
Find Dauda’s Off-Season Training Split Below:
- Day 1 – Back
- Day 2 – Legs
- Day 3 – Shoulders
- Day 4 – Arms
- Day 5 – Rest
- Day 6 – Chest and Calves
- Day 7 – Rest
Evidently, Dauda’s latest training split has produced results; he revealed that his arms continue to grow, sharing, “The last time we measured one, it was 24 inches.”
Dauda also provided insight into his high-protein diet, naming chicken breast, fish, eggs, and steaks as his top choices.
“The biggest one we do a lot of chicken breast. That one goes in, fish goes in, eggs, steaks, they all come in. It’s a lot of protein. We’re talking about 300 grams of protein plus a day.
You’re doing that in five meals in one day and you’re doing that every single day of your life. Without fail, every day, you’ve got to get those five meals in. Regardless of if you’re hungry, tired, or don’t like the taste of it, those meals have to go in you one way or another.”
Dauda’s mission to regain size has the bodybuilding community talking. 1990s standout Shawn Ray was critical of the plan. He believes adding size could work against Dauda, especially when facing off against shorter, harder competitors.
Time will tell if Dauda’s time away from the stage produces an all-time best physique. All signs point to his next appearance coming at the 2026 Mr. Olympia, set for September 24-27 in Las Vegas, Nevada.
RELATED: Samson Dauda Reveals Off-Season Plan, Wants to Weigh 350 Lbs: ‘Time to Go Back to Being a Monster’
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