{"id":21857,"date":"2024-01-15T15:01:38","date_gmt":"2024-01-15T15:01:38","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21857"},"modified":"2024-01-15T15:01:49","modified_gmt":"2024-01-15T15:01:49","slug":"derek-lunsford-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/derek-lunsford-workout-routine-with-pdf","title":{"rendered":"The Best 12-Week Derek Lunsford Workout Routine W\/ PDF"},"content":{"rendered":"\n

If you\u2019re a fan of Derek Lunsford and want to try his workout plan, you\u2019ve come to the right place.<\/p>\n\n\n\n

In this article, I\u2019ve shared the best 12-week muscle-building workout program inspired by Derek’s training.<\/p>\n\n\n\n

Derek Lunsford<\/strong><\/a> was recently crowned by Mr Olympia in 2023 for his unparalleled mass, incredible muscle density, and extraordinary symmetry.<\/p>\n\n\n\n

Being a professional bodybuilder, he follows multiple workout plans to work on specific goals and build an outstanding physique.<\/p>\n\n\n\n

Sharing his secret programs isn’t possible because they are rarely available on the web.<\/p>\n\n\n\n

So, how did I get his program? Well, I found one of Derek’s training splits on Muscleandfitness.com, explored his YouTube channel<\/strong><\/a> 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.<\/p>\n\n\n\n

About Derek Lunsford Training Program<\/strong><\/h2>\n\n\n\n

Brief Summary<\/strong><\/h4>\n\n\n\n
    \n
  • Split Type:<\/strong> Upper and Lower Split<\/li>\n\n\n\n
  • Sessions\/Week: <\/strong>Six (4 sessions for the upper body and 2 for the lower body)<\/li>\n\n\n\n
  • Duration\/Session:<\/strong> 75-90 minutes<\/li>\n\n\n\n
  • Workout Goal:<\/strong> Increase Strength and Mass and Improve Aesthetics<\/li>\n\n\n\n
  • Training Level:<\/strong> Intermediate<\/li>\n\n\n\n
  • Target Gender:<\/strong> Male<\/li>\n<\/ul>\n\n\n\n

    Derek Lunsford Workout Split and Weekly Schedule<\/strong><\/h4>\n\n\n\n
      \n
    • Monday:<\/strong> Chest and Abs<\/li>\n\n\n\n
    • Tuesday:<\/strong> Back<\/li>\n\n\n\n
    • Wednesday: <\/strong>Quads and Calves<\/li>\n\n\n\n
    • Thursday:<\/strong> Shoulders and Abs<\/li>\n\n\n\n
    • Friday:<\/strong> Biceps and Triceps<\/li>\n\n\n\n
    • Saturday:<\/strong> Hamstrings, Glutes, and Calves<\/li>\n\n\n\n
    • Sunday:<\/strong> OFF<\/li>\n\n\n\n
    • You can do 15-20 minutes of light cardio post-workout to enhance your endurance and cardiovascular fitness.<\/li>\n<\/ul>\n\n\n\n

      Source: <\/strong>MuscleandFitness \/ Rising IFBB PRO League Star, DEREK LUNSFORD<\/p>\n\n\n\n

      Workout Instructions<\/strong><\/h4>\n\n\n\n
        \n
      • Warm-up Sets:<\/strong> 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.<\/li>\n\n\n\n
      • Rest between sets: <\/strong>1-2 minutes during isolation exercises and 2-4 minutes during heavy compound lifts<\/li>\n\n\n\n
      • Stay hydrated:<\/strong> It\u2019s crucial to keep yourself hydrated during the training sessions to enhance performance and avoid muscle cramps.<\/li>\n<\/ul>\n\n\n\n

        Derek Lunsford Workout Routine for Getting Huge<\/strong><\/h2>\n\n\n\n

        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.<\/p>\n\n\n\n

        Monday – Chest and Abs<\/h3>\n\n\n\n
        \n