Michal Krizo reveals the leg training philosophy that transformed his lower body ahead of his 2026 New York Pro appearance.
Michal Krizio’s new approach to leg training is showing its got legs. Known primarily for having some of the biggest arms in the IFBB Pro League, the Slovakian Men’s Open competitor made a deliberate decision to address his lower body and close the gap. The method he settled on was simple but effective: stop training legs in a single session and split his leg workout across two dedicated days.
Five weeks out from the 2026 New York Pro, that leg training philosophy is on full display.
Michal Krizo’s Leg Workout: The Two-Day Split That Changed Everything
On April 7, Krizo shared a quad-focused leg workout from his contest prep, giving fans a look at exactly how he has restructured his training to bring up his lower body. The session itself was disciplined and machine-focused, built around four exercises:
But the exercises themselves are only half the story. The bigger revelation is how Krizo structures his leg training across the week.
“I split my leg training into two days. I train hamstrings with calves and glutes and quads are trained separately. I do 3-4 exercises for quads, usually four. Three exercises for hamstrings, sometimes four. One to two exercises for glutes and two for calves. I think that did the trick for me,” Krizo said.
The contrast with his off-season leg training approach makes the principle clear. When competition is not on the horizon, everything gets compressed into a single session with minimal volume.
“In the off-season, I don’t go as hard on legs. I train it all in one day. It’s only four exercises, three exercises for quads, one for hamstrings, and one exercise for calves, and that’s all.”
The takeaway for anyone looking to bring up a lagging muscle group is straightforward. More frequency, more dedicated volume, and treating each muscle group as its own training priority rather than folding everything into one session. For Krizo, that shift in his leg training made the difference.
Michal Krizo’s Road Back To The Top Of Men’s Open Bodybuilding
The leg workout video is the latest chapter in what has been a strong bounce-back for Krizo. A serious shoulder injury derailed his 2024 season entirely, requiring surgery that kept him out of the gym for months and forced him to miss the Olympia stage. His return in 2025 was convincing, placing fifth at the Pittsburgh Pro followed by a bronze medal at the New York Pro.
The 2026 season has taken that return to form further. A dominant showing at the British Grand Prix Pro secured his 2026 Mr. Olympia qualification early, giving him the freedom to compete without pressure for the remainder of the spring. He took advantage of that freedom at the Prague Pro, finishing third behind Samson Dauda and Martin Fitzwater, a performance that placed him firmly among the sport’s upper tier.
His seventh-place finish at the 2023 Mr. Olympia remains his best showing on bodybuilding’s biggest stage, and the improvements he has made season over season suggest he has plenty more to give at the Olympia level.
Michal Krizo Five Weeks Out: What To Expect At The 2026 New York Pro
Michal Krizo arrives at the 2026 New York Pro in a strong position. Olympia is already secured. His lower body has improved. And the leg training philosophy behind that improvement has proven to pay out. For a competitor who has spent years chasing improvement, the 2026 New York Pro in May may be where it all comes together.
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Featured image via Youtube @krizoyoutube
