The title in the Classic Physique category at Mr. Olympia will be up for grabs in just under four weeks. One of the top favorites, Mike Sommerfeld, isn’t taking his preparation lightly and recently gave fans a glimpse of his intense, high-volume back workout.
Sommerfeld is entering this year’s Mr. Olympia with high ambitions. After proving in the past that he could even give Chris Bumstead a run for his money, many fans believed he would be the next champion. However, the 2025 competition presented him with a series of obstacles—including issues with the weight limit that nearly cost him his spot. Although he ultimately made it onto the stage, he had to concede defeat to Ramon “Dino” Queiroz.
But Mike didn’t sit idle after this setback. He quickly jumped into training for the 2026 Arnold Classic UK, where a resounding victory over Wesley Vissers restored both his confidence and momentum. His dream of winning the Mr. Olympia title is now closer than ever. As he himself says, the key to success will be dominant back poses, which is why he’s shared the workout he relies on during the final stages of his preparation.
A childhood dream coming true
Before the workout itself, “Mike the Badass” opened up about his lifelong dream of becoming Mr. Olympia:
“Even when I was 11 years old, a lot of people laughed at my vision. As a little boy, I openly said I was going to be Mr. Olympia. Many people told me back then that it was nonsense and that it wasn’t realistic for a little kid from some village in Germany. But there was something inside me that drove me forward—a deep belief that it was simply possible.”
Mike Sommerfeld’s Training Plan
Below you’ll find the workout routine Mike uses to build his back and arms four weeks before a competition.
1. Cable Lat Pulldowns
Mike started his workout by stretching his lats with pullovers and explained why he swears by grip strengtheners during heavy sets:
“It’s always the same thing over and over. When people train their backs or hamstrings, their grip just isn’t strong enough. Especially when you’re doing high reps with heavy weight.”
2. Iso Lateral Front Pulldown Machine
After the pulley machine, he moved on to the machine, where he focused on maximum contraction and the width of his back muscles.
3. Single-Arm Row Machine
For better stability, Mike intentionally twists his torso during this exercise, which, paradoxically, also helps him with his diet.
“I twist my torso to keep myself stable. Although only one arm is working, the rest of my body has to stabilize the movement. This actually deepens my calorie deficit because I have to exert much more effort to keep my body stable and complete the target number of reps.”
4. Standing Cable Reverse Fly
The rear delts are key for back poses. Between sets, Mike emphasized how important it is to learn from your own mistakes:
“I always encourage people to make as many mistakes as possible, as long as they can learn from them. That’s what hard work is all about.”
5. Standing Alternating Dumbbell Curls
After the back, it was time for the biceps. Mike focused on a strong and controlled contraction in every rep.
6. Standing One-Arm Cable Lateral Raise
A smooth transition to the shoulders. Using the cable ensures constant tension in the muscle throughout the entire movement.
7. Preacher Curls
He finished his workout on an isolation machine for the biceps. Even though he couldn’t get a muscle pump by the end, he considered the workout a great success.
“I’m fried inside and out. I don’t have any pump left, no mind-muscle connection—just nothing. Today was a very successful day,” he added with a smile.
He’ll Remain “Forever Classic”
While some of his competitors, such as Wesley Vissers or Ramon Dino, have toyed with the idea of moving up to the Men’s Open division, Sommerfeld strictly rejects this. He recently stated clearly that he will be “Forever Classic.” If he ever considered competing in the Open, he says it would be purely for personal satisfaction and to entertain his fans.
Mr. Olympia 2026 will take place September 24–27 in Las Vegas, Nevada. Can Mike Sommerfeld turn his childhood dream into reality and win the title he’s always dreamed of? He’s certainly in great shape for it!
The path to the title doesn’t end with just hard training
You can have immense determination like Mike Sommerfeld and push yourself to the point of complete exhaustion. The truth is, however, that lifting heavy weights is only the first half of the equation. Mike himself admitted at the end of his workout that he was “fried inside and out.” If you want to withstand that kind of workload, avoid losing progress due to fatigue, and get the absolute most out of every drop of sweat, you need to give your body the right support.
Such a performance requires a body ready to deliver 100% results. As soon as stress builds up in your diet and training—or you’ve just had an extremely demanding day at work—your motivation and energy can plummet. For those days when you’re feeling under the weather and the mind-muscle connection isn’t working, a comprehensive pre-workout supplement with caffeine will help snap you out of your lethargy, get your blood pumping, and force you to give even the toughest set your all.
But we mustn’t forget the most important thing—recovery. High training volume and heavy weights take a heavy toll on both the central nervous system and your muscles. And once you’re done with a tough workout? Torn muscle fibers need immediate fuel for recovery so they can come back bigger and stronger—exactly as Sommerfeld intended.
High-quality whey protein immediately after a workout stops muscle breakdown, and if you add a scoop of creatine to your shaker, you’ll ensure your muscles gain the right hardness and fullness. Champions striving for the Sandow Trophy leave nothing to chance and know that the body is a functioning machine that needs the best possible care during tough times. Prepare for your next workout so that you can turn every obstacle into an opportunity for further growth.
No posts have been made yet.
