Derek Lunsford’s Secrets: Mr. Olympia’s Workout, Diet and Supplements

Derek Lunsford’s story serves as a genuine source of motivation for professional bodybuilders. His journey from an unknown athlete to a renowned bodybuilder on a global scale is truly amazing

After taking home the prestigious title of Mr. Olympia 2023, Derek has distinguished himself in the bodybuilding community.

Road to Mr. Olympia

Setbacks fueled Derek’s determination to become better. Derek Lunsford only got fourth place in 2020, which was a big disappointment after securing second place in 2018 and nearly winning in 2019. But his resolute attitude showed that he wasn’t prepared to give up.

“I wanna be a champion. My Goal is Mr Olympia”

In 2021, Derek achieved a significant milestone by claiming the Mr. Olympia title in the 212 division. Later he decided to level up by competing in the open category. This risk paid off as he secured the remarkable second place in the open class.

Finally, in 2023, Derek reached the pinnacle of success, becoming Mr. Olympia with an astonishing V-taper physique that outshone his competitors. His small waist and impeccable rear double biceps pose contributed to a phenomenal overall appearance.

Derek Lunsford’s dedication to bodybuilding is unmatched. He’s a real muscle artist with a fantastic physique and strength.

Let’s dig into the details of Derek Lunsford’s diet and workout regimen, unveiling the strategies that have propelled him to the forefront of the bodybuilding world.

Derik Lunsford’s Workout Routine

Derek follows a very rigorous exercise regimen. Derek’s schedule consists of six days a week, with one day off because, in his opinion, resting is just as important as working out.

Here’s a breakdown of the Mr Olymbia’s routine:-

Training Split

• Monday: Chest, Abs
• Tuesday: Back
• Wednesday: Legs (focusing on quads), Calves
• Thursday: Shoulder, Abs
• Friday: Biceps, Triceps
• Saturday: Legs (focusing on hamstrings and glutes), Calves
• Sunday: Off

Monday: Chest, Abs

• Incline Dumbbell Press: 3 sets x 12-15 reps
• Plate-loaded Incline Chest Fly: 2-3 sets x 12-15 reps
• Cable Chest Fly (Arms parallel to the floor): 2 sets x 12-15 reps
• Machine Chest Press: 2 sets x 12-15 reps
• Seated Calf Raise: 4 sets x 12-15 reps (AMRAP drop set on the last set)
• Leg Raise: 3 sets x 12-15 reps
• Propel Ab Slider: 2 sets x 12-15 reps

Tuesday: Back

• Superset – Hammer Strength Lat Pulldown and Cable Straight Arm Pulldown: 5 sets x 8-10 reps
• Hammer Strength Reverse Grip Lat Pulldown: 2-3 sets x 12-15 reps
• Seated Rows: 3 sets x 10-12 reps
• T-Bar Rows: 2 sets x 10-12 reps
• T-Bar Rows (Drop Set): 1 set
• Incline Dumbbell Rows: 2-3 sets x 12-15 reps
• Standing Straight Arm Pulldown: 2-3 sets x 12-15 reps

Wednesday: Legs (Quads), Calves

• Leg Press: 2-3 sets x 12-15 reps
• Pendulum Squat: 2-3 sets x 12-15 reps
• Leg Extension: 2-3 sets x 12-15 reps
• Seated Calf Raise: 4 sets x 12-15 reps (AMRAP drop set on the last set)

Thursday: Shoulders, Abs

• Dumbbell Side Lateral Raise: 2-3 sets x 12-15 reps
• Seated Dumbbell Shoulder Press: 2-3 sets x 12-15 reps
• Machine Shoulder Press: 2-3 sets x 12-15 reps
• Superset: Barbell Front Raise and Barbell Upright Row: 2-3 sets x 12-15 reps
• Seated Bent-Over Rear Delt Fly: 2-3 sets x 12-15 reps
• Face Pull: 2-3 sets x 12-15 reps
• Dumbbell Shrug: 2-3 sets x 12-15 reps
• Leg Raise: 3 sets x 12-15 reps
• Propel Ab Slider: 2 sets x 12-15 reps

Friday: Biceps, Triceps

• Single-Arm Machine Preacher Curl: 2-3 sets x 12-15 reps
• Dumbbell Curl: 2-3 sets x 12-15 reps
• Concentration Curl: 2-3 sets x 12-15 reps
• Cable Triceps Pushdown: 2-3 sets x 12-15 reps
• Cross-Cable Triceps Pushdown: 2-3 sets x 12-15 reps
• Cable Single-Arm Pushdown: 2-3 sets x 12-15 reps
• Cable Overhead Triceps Extension: 2-3 sets x 12-15 reps

Saturday: Legs (Hamstrings, Glutes), Calves

• Standing Leg Curl: 2-3 sets x 12-15 reps
• Lying Hamstring Curl: 2-3 sets x 12-15 reps
• Seated Leg Curl: 2-3 sets x 12-15 reps
• Belt Squat: 2-3 sets x 12-15 reps
• Weighted Hyperextensions: 3 sets x 12-15 reps
• Seated Calf Raise: 4 sets x 12-15 reps (AMRAP drop set on the last set)

Sunday: Off

Derek emphasizes,

“Never sacrifice form for weight. That’s the difference between the bodybuilder who keeps going for years and the one who bounces from injury to injury.”

Don’t miss:

Hadi Choopan Workout Plan and Diet
Nick Walker Workout and Diet
Chris Bumstead Workout Routine
Brandon Curry Workout Routine and Diet

Derek Lunsford’s Diet Plan

While his diet is the main focus and serves as a perfect complement to his intense training regimen, Lunsford depends on pre-cooked meals and judicious supplementation to achieve a physique that is deserving of the Sandow trophy.

Here we explore the fundamentals of both Lunsford’s Olympia prep diet and his off-season diet.

Derek Lunsford’s Olympia Prep Diet Plan

Pre-Fasted Cardio (5 Days a Week)

• Lemon Juice
• Carnigen (2 scoops)
• Lipocide IR (1 scoop)

Derek incorporates fasted cardio into his routine, doing a 20-25 minute outdoor walk. He keeps up a brisk pace to raise his heart rate.

Meal 1 (Post-Fasted Cardio)

• Egg White Omelet (250 grams)
• Chicken Breast (3 ounces)
• Oats (100 grams)
• Supplements: Green Supplements, Multivitamin Powder, Liver Detox, Omega Fish Oil

Meal 2

• Pre-cooked Steak and White Rice

Meal 3

• Chicken (8 ounces)
• White Rice (1.5 cups)
• Supplement: Digestion-booster

Pre-Workout Shake

• EVP-3D Pre-Workout
• EVP Xtreme Pre-Workout
• Creatine
• Amino K.E.M EAA

Notes:

He mixes supplements without stimulants and with caffeine and also adds creatine to help recover better between sets.

Derik’s Off-Season Diet Plan

When it’s not competition time, Derek Lunsford eats six meals every day and enjoys two cheat meals each week.

Meal 1

• 7 ounces of sirloin steak
• 8 ounces of cooked white rice
• Half scoop Lipocide
• Two scoops of Carnigen in water
• Supplements: Probiotics, multivitamins, vitamin D3, omega-3, and others

Meal 2

• 8 ounces of cod
• 7 ounces of white rice
• 1 cup Wholly Avocado

Meal 3 (Pre-Workout)

• 7 ounces of cooked chicken
• 6 ounces of cooked white rice
• Supplements: GlycoJect Pre-Workout

Meal 4 (Post-Workout)

• 7 ounces of cooked chicken
• 6 ounces of cooked white rice
• Supplements: Whey Protein Isolate

Meal 5

• 7 ounces of cooked chicken
• 6 ounces of cooked white rice
• 1 cup mixed vegetables
• Green food powders

Meal 6

• 7 ounces of cooked chicken
• 6 ounces of cooked white rice
• 1 tablespoon natural peanut butter

Off-Season Caloric Estimate

Derik gives himself two cheat meals a week and consumes about 3000 calories a day.

He makes adjustments by gradually cutting calories and carbs, increasing cardio, and monitoring progress with regular weight and body fat checks.

Note:

Derek Lunsford’s exact calorie intake during the pre-contest phase is not disclosed, as it follows a strict plan designed by his coach, Hany Rambod.

Derek Lunsford’s Supplement List

• Carnigen (2 scoops)
• Lipocide IR (1 scoop)
• Green Supplements
• Multivitamin Powder
• Liver Detox
• Omega Fish Oil
• Digestion-booster
• EVP-3D Pre-Workout
• EVP Xtreme Pre-Workout
• Creatine
• Amino K.E.M EAA
• Probiotics
• Multivitamins
• Vitamin D3
• Omega-3
• GlycoJect Pre-Workout
• Whey Protein Isolate

Don’t miss:

Ramon Dino’s Workout and Diet Plan
George Hackenschmidt’s Workout Routine and Diet
Charles Atlas’ Workout and Diet
Reg Park’s 5×5 Routine

Final Words

Derek overcame obstacles, won championships, and eventually took home the esteemed Mr. Olympia title in 2023. His success story is more than just his list of accomplishments; it also demonstrates his steadfast dedication to a carefully planned diet and exercise program.

Derik Lunsford is an inspiration for anyone aiming to achieve the highest level of success in the tough world of bodybuilding, as he keeps pushing the envelope and evolving. Watch this incredible athlete closely as he makes more waves in the fitness world!