The Best 12-Week Derek Lunsford Workout Routine W/ PDF

If you’re a fan of Derek Lunsford and want to try his workout plan, you’ve come to the right place.

In this article, I’ve shared the best 12-week muscle-building workout program inspired by Derek’s training.

Derek Lunsford was recently crowned by Mr Olympia in 2023 for his unparalleled mass, incredible muscle density, and extraordinary symmetry.

Being a professional bodybuilder, he follows multiple workout plans to work on specific goals and build an outstanding physique.

Sharing his secret programs isn’t possible because they are rarely available on the web.

So, how did I get his program? Well, I found one of Derek’s training splits on, explored his YouTube channel for various workouts, and made a simple, easy-to-follow, and effective workout program that you can follow to smoke your muscle gain and sculpt your physique.

About Derek Lunsford Training Program

Brief Summary

  • Split Type: Upper and Lower Split
  • Sessions/Week: Six (4 sessions for the upper body and 2 for the lower body)
  • Duration/Session: 75-90 minutes
  • Workout Goal: Increase Strength and Mass and Improve Aesthetics
  • Training Level: Intermediate
  • Target Gender: Male

Derek Lunsford Workout Split and Weekly Schedule

  • Monday: Chest and Abs
  • Tuesday: Back
  • Wednesday: Quads and Calves
  • Thursday: Shoulders and Abs
  • Friday: Biceps and Triceps
  • Saturday: Hamstrings, Glutes, and Calves
  • Sunday: OFF
  • You can do 15-20 minutes of light cardio post-workout to enhance your endurance and cardiovascular fitness.

Source: MuscleandFitness / Rising IFBB PRO League Star, DEREK LUNSFORD

Workout Instructions

  • Warm-up Sets: Derek used to perform a few warm-up sets with light weights to prepare his muscles for intense, high-volume, and heavy working sets. For example, he performs leg extensions to warm up his quads on leg day, chest flies on chest day, and lateral raises before hitting shoulders.
  • Rest between sets: 1-2 minutes during isolation exercises and 2-4 minutes during heavy compound lifts
  • Stay hydrated: It’s crucial to keep yourself hydrated during the training sessions to enhance performance and avoid muscle cramps.

Derek Lunsford Workout Routine for Getting Huge

In this program, Derek emphasizes training one muscle group at a time. It allows him to train every muscle group from all angles with various exercises. His workouts are also high-volume and involve performing multiple sets in each session.

Monday – Chest and Abs

Parallel Cable Chest Fly210-15
Incline Dumbbell Chest Press412, 10, 8, 6
Seated Machine Chest Press412, 10, 8, 6
Flat Cable Chest Fly312, 10, 8
High to Low Cable Chest Fly412, 10, 8
Seated Abdominal Machine Crunch440-50
Hanging Knee Raises410-10

Tuesday – Back

Close Grip Lat Pulldown315, 12, 10
Medium Grip Lat Pulldown315, 12, 10
Bent-over Barbell Row412, 10, 8, 6
Neutral Grip T-Row412, 10, 8, 6
Seated Machine Row415, 12, 10, 8
Pulldown w/ D Handles212-15
Partial Deadlifts (Lat Focused)36-10

Wednesday – Quads and Calves

Leg Extensions420, 15, 12, 10
Hack Squat415, 12, 10, 8
Leg Press412, 10, 8, 8
Front Lunges310/leg
Seated Hip Abductors215-20
Seated Hip Adductors215-20
Hack Machine Calf Raises315-20
Seated Calf Raises315-20

Thursday – Shoulders and Abs

Machine Lateral Raise (warm-up)215
Seated Dumbbell Overhead Press38-10
SM Front Overhead Press36-8
Dumbbell Lateral Raise48-10
Smith Machine Upright Row310-12
Neutral Grip DB Front Raise210-12
Seated DB Lateral Raise38-12
Reverse Rear Delt Fly310-12
Cable Crunches420-25
Lying Leg Raises415-20

Friday – Biceps and Triceps

Triceps Pushdown510-12
Close Grip Bench Press58-10
Machine/Bar Dips510-12
Concentration Curl310/arm
Alternating DB Curl310/arm
Alternating Hammer Curl310/arm
Single-arm Preacher Curl310/arm
EZ Bar Cable Curl310-12

Saturday – Hamstrings, Glutes, and Calves

Lying Leg Curl410-15
Seated Leg Curl410-15
Romanian Deadlift48-10
Machine Hip Abduction312-15
Bulgarian Split Squat38/leg
Machine/Barbell Hip Thrust410-12
Seated Calf Raises315-20
Hack Squat Machine Calf Raise315-20

Download The Derek Lunsford Workout Plan PDF

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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