Derek Lunsford: 2-Division Olympia Champion

Derek Lunsford: 2-Division Olympia Champion

IFBB champion Derek Lunsford has been quite successful in just seven years as a pro bodybuilder. In that time, Lunsford became the first bodybuilder to win both the Mr. Olympia and Mr. Olympia 212 lb division.

Birth Name:Derek Lunsford
Date of Birth:May 14th, 1993
Place of Birth:Petersburg, Indiana, U.S.
Height: 5’6 ft(168 cm)
Weight: 225(Contest). 240 lbs(Off Season)
Pro Debut: 2017
Notable Wins: 2021 Olympia 212 lb Champion, 2023 Mr. Olympia

Here is everything you need to know about reigning Mr. Olympia champion Derek Lunsford. Read below to learn everything about Lunsford from his journey to becoming a champion to his training routines and diet.

Derek Lunsford’s Early Life

Derek Lunsford grew up in Petersburg, Indiana, where he had a very active childhood. As a kid, Derek loved physical activities and participated in various sports.

In high school, Lunsford competed in everything from soccer to amateur wrestling throughout these four years.

Lunsford’s Entry Into Bodybuilding 

Derek Lunsford Champion

When Derek entered college, his interests transitioned from sports to weightlifting. He got really into lifting weights and wanted to focus on building a great physique.

To achieve his physique goals, Derek sought the guidance from trainer James Brown. With the help of James, Lunsford got into amateur bodybuilding.

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Derek Enter’s Bodybuilding Competitions 

In 2015, Derek made his debut as an amateur bodybuilder at the NPC Indianapolis Championships and ended up winning his debut. Winning competitions would become a normal thing for Derek as he won the 2015 and 2016 NPC Junior Nationals.

After two years as an amateur bodybuilding, Lunsford earned his pro card at the 2017 NPC USA Championships. He made his pro debut at the 2017 IFBB Pro Tampa Pro and won the 212 lb division title.

This win earned Derek an invitation to his first Mr. Olympia, where he took 5th in his Olympia debut. In the next years, Derek improved on this showing with two 2nd place showings and a 4th place finish at the 2020 Mr. Olympia.

Derek Lunsford Wins 2021 212 Mr. Olympia 

In 2021, Derek announced that he hired famous bodybuilding coach Hany Rambod in preparation for the 2022 Mr. Olympia. Training with Rambod would transform Derek’s body into a winning physique.

He was able to overtake reigning champion Shaun clarida to win the 2021 212 lb Mr. Olympia. Winning his first bodybuilding world title and announcing Lunsford as one of the sport’s elite athletes.

Although Lunsford proved he was the best in the 212 lb division, he wasn’t satisfied and wanted more.

Lunsford Moves Up & Wins 2023 Mr. Olympia

Derek Lunsford 2 Division Champion

After successfully winning the 2021 Mr. Olympia in the 212 lbs division, Derek set his eyes on a bigger prize. He went on a quest that no bodybuilder had done before, which was move up a division and win Mr. Olympia.

In 2022, Lunsford put on more size and made it known that he was moving up to the Mr. Olympia title. He would have heavy competition to beat the heavyweights, which included reigning champion Mamdouh Elssbiay.

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The shorter Lunsford was able to shock the competition and have an impressive debut in the heavyweight division.  The reigning 212 lb Mr. Olympia would come in second to new champ Hadi Choopan.

Despite losing, Lunsford impressed the spectators, who expected him to come back stronger in 2023. Derek proved bodybuilding fans right as he came into the 2023 with the best physique of his career.

This time, the Indiana native made history by winning the 2023 Mr. Olympia title. Becoming the only bodybuilder in history to win both the 212 lbs Mr. Olympia and the Mr. Olympia bodybuilding titles.

Derek Lunsford’s Workouts 

Dere Lunsford goes through a strict workout routine each week, where he does split-routines. Read below to see what his current workouts look like.

(For the section, we just listed the exercises Lunsford does and not the reps. Derek stays between a rep range of 5-15 and supersets thrown in depending on what he’s working on.)

Back Workout 

  • Cable Lat Pulldowns
  • Call Pullovers
  • Plate Loaded Seated Rows
  • Cable Rows
  • Chest Supported Rows
  • Cable Rows(Neutral Grip)
  • Reverse Machine Flyes
  • Cable Face Pulls

Chest Workout 

This is the chest workout that Derek Lunsford performed six weeks out from the 2023 Mr. Olympia.

  • Hammer Strength Chest Press
  • Incline Dumbbell Flyes 
  • Low Cable Flyes
  • Seated Cable Flyes
  • Plate Loaded Dips
  • Smith Machine Bench Press
  • Decline Sit Ups
  • Cable Crunches
  • Lying Leg Raises

Shoulder Workout 

  • Machine Lateral Raises
  • Dumbbell Shoulder Press
  • Smith Machine Shoulder Press
  • Seated Dumbbell Rear Delt Flyes
  • Standing Dumbbell Lateral Raises

Leg Workout

  • Treadmill 10 Minutes
  • Leg Extensions
  • Front Squat
  • Pendulum Squat
  • Single-Leg Leg Press
  • Standing Leg Curl
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Derek Lunsford’s Diet 

Like all bodybuilders, Derek Lunsford follows very specific diets for his off season and in season training. Here is what Lunsford’s diet looks like in season and out of show season.

In Season Diet 

To prepare for the top bodybuilding competitions, Derek follows a diet that consists of six meals per day. Here is how Derek builds mass in preparation for bodybuilding season.


After performing fasted cardio in the morning, Lunsford eats his first meal of the day, as well as his supplements. His first meal consists of:

  • 7 oz Sirloin Steak
  • 8 oz Cooked Rice
  • Half a Scoop of Evogen Lipocide(Metabolic Enhancer) & 2 Scoops of Evogen Carnigen(Fat Burner)


  • Probiotic(30 Billion CFU)
  • Evogen Evolog
  • Evogen Evovite Multivitamin
  • Evogen Evozyme
  • Vitamin D3(10,000 IU)
  • Himalaya LiverCare
  • N-Acetyl Cysteine(NAC)
  • Baby Aspirin
  • Omega 3

Meal Two

  • 8 oz Cod
  • 7 oz White Rice
  • 1 Avocado

Meal Three(Preworkout)

  • 7 oz Chicken
  • 6 oz White Rice
  • 9 Grams of Coconut Oil

Meal Four(Post-Workout)

  • Two Scoops of IsoJet Protein Powder

Meal Five

  • 7 oz Cod
  • 8 oz White Rice

Meal Six

  • 7 oz Salmon
  • 8 oz White Rice
  • Mango Salsa

Off Season Diet

This is the in season diet that Derek Lunsford followed in preparation for the 2022 Mr. Olympia season. It consists of six meals, like his off season meal plan, but higher carbs and protein to put on size.

Meal One

  • 7 oz Egg Whites
  • 3 oz Steak
  • Assorted Mushrooms & Potatoes

Meal Two

  • 8 oz Chicken
  • 8 oz White Rice

Meal Three

  • Almond Milk 
  • One Scoop of Evogen Chocolate Protein Powder

Meal Four

  • 8 oz Shredded Chicken
  • 8 oz White Rice

Meal Five

  • 8 oz Steak
  • 8 oz Rice

Meal Six

  • Almond Milk
  • 2 Scoops Evogen Protein Powder

The Legacy of Derek Lunsford

Derek Lunsford With Trophy

Derek Lunsford is the only pro bodybuilder in history to win both the Mr. Olympia and Mr. Olympia 212 lbs divisions. An incredible feat that he achieved in just seven years as a professional bodybuilder.

Lunsford will look to add to these numbers as he goes for his second Mr. Olympia title in 2024.