{"id":29051,"date":"2026-09-12T00:22:17","date_gmt":"2026-09-12T00:22:17","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=29051"},"modified":"2026-09-12T00:22:17","modified_gmt":"2026-09-12T00:22:17","slug":"derek-lunsford-shares-his-full-back-workout-3-weeks-before-2026-mr-olympia-title-defense-fitness-volt","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=29051","title":{"rendered":"Derek Lunsford Shares His Full Back Workout 3 Weeks Before 2026 Mr. Olympia Title Defense \u2013 Fitness Volt"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<aside id=\"fv-preferred-source-top\" class=\"fv-preferred-source-top\" aria-label=\"Add FitnessVolt to Google Preferred Sources\" data-preferred-source-placement=\"article_top\">\n<p>\n                        <strong>Make FitnessVolt a Preferred Source<\/strong><br \/>\n                        <span>See more of our reporting across Google.<\/span>\n                    <\/p>\n<\/aside>\n<p><a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/derek-lunsford\/\" class=\"bb-athlete-link\" data-athlete-slug=\"derek-lunsford\">Derek Lunsford<\/a> isn\u2019t playing it safe in the final two weeks of his Mr. Olympia preparations. In a September 11 video, <strong>he shared his latest full back day training session leading up to his title defense in Las Vegas.\u00a0<\/strong><\/p>\n<p>In 2025, Lunsford ran the table and beat every <a href=\"https:\/\/fitnessvolt.com\/27290\/understanding-the-difference\/\">Men\u2019s Open<\/a> athlete he competed against. His victories at last year\u2019s <a href=\"https:\/\/fitnessvolt.com\/2025-arnold-classic-results\/\">Arnold Classic<\/a> and <a href=\"https:\/\/fitnessvolt.com\/2025-pittsburgh-pro-results\/\">Pittsburgh Pro<\/a> gave him the momentum push he needed to reclaim the prestigious Sandow trophy.\u00a0<\/p>\n<p>All season long, Lunsford has focused on <a href=\"https:\/\/fitnessvolt.com\/lee-priest-arm-comparison-derek-lunsford-mr-olympia-rules\/\">improving his arms<\/a> and chest. His back has remained a standout body part, but to ensure his rivals don\u2019t catch up, he is making sure his signature width is still a strength when he steps back onstage.\u00a0<\/p>\n<h2 id=\"how-derek-lunsford-is-training-back-in-final-stretch-before-2026-mr-olympia\">How Derek Lunsford Is Training Back in Final Stretch Before 2026 Mr. Olympia\u00a0<\/h2>\n<p><em>Find the exercises from the video below:\u00a0<\/em><\/p>\n<div id=\"fv-inline-newsletter-5\" class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n<ul>\n<li><strong>Lat Pulldowns<\/strong><\/li>\n<li><strong>Single-Arm Pulldowns\u00a0<\/strong><\/li>\n<li><strong>Straight-Arm Pulldowns\u00a0<\/strong><\/li>\n<li><strong>Plate-Loaded Row Machine<\/strong><\/li>\n<li><strong>Supported T-Bar Rows\u00a0<\/strong><\/li>\n<li><strong>Dumbbell Hyperextensions\u00a0<\/strong><\/li>\n<li><strong>Cable Curls\u00a0<\/strong><\/li>\n<li><strong>Seated Calf Raise Machine\u00a0<\/strong><\/li>\n<\/ul>\n<blockquote>\n<p style=\"text-align: center;\">\u201cIt\u2019s simple, but it\u2019s not easy. The system that works if you work,\u201d he <a href=\"https:\/\/www.youtube.com\/watch?v=ukmjsxTtArM\" target=\"_blank\" rel=\"nofollow noopener\">shared<\/a>. \u201cThis is nothing for the champ.\u201d<\/p>\n<\/blockquote>\n<p>Heading into Sin City, <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/jay-cutler\/\" class=\"bb-athlete-link\" data-athlete-slug=\"jay-cutler\">Jay Cutler<\/a> likes Lunsford\u2019s chances. He <a href=\"https:\/\/fitnessvolt.com\/jay-cutler-2026-mr-olympia-breakdown\/\">broke down the Men\u2019s Open lineup<\/a> at the Olympia and believes Lunsford\u2019s width gives him a major edge against his competition. Cutler was also impressed with the two-time Mr. Olympia\u2019s leg improvements.\u00a0<\/p>\n<p>While \u2018The Comeback Kid\u2019 can see Lunsford pulling ahead at the Olympia, King Kamali (Shahriar Kamali) has a differing opinion. He predicted that <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/nick-walker\/\" class=\"bb-athlete-link\" data-athlete-slug=\"nick-walker\">Nick Walker<\/a> will be a <a href=\"https:\/\/fitnessvolt.com\/king-kamali-on-nick-walker-vs-derek-lunsford-at-2026-mr-olympia\/\">big problem for Lunsford<\/a> when they square off again:\u00a0<\/p>\n<blockquote>\n<p>\u201cIf Derek is going to sit here saying what he\u2019s said over and over again\u2026 I\u2019m going to wipe everybody clean at the Olympia. You got to watch Derek; I\u2019m talking to you now, man.\u201d<\/p>\n<p>\u201cNick can beat you. He will beat you in those back shots, your money shots. Nick can beat you. He has the hams. It\u2019s not just a glute competition as Milos likes to say. Nick Walker is a big problem for Derek.\u201d \u00a0<\/p>\n<\/blockquote>\n<p>Anticipation for the biggest show of the year continues to grow. Dan Solomon announced that the <a href=\"https:\/\/fitnessvolt.com\/dan-solomon-announces-2026-mr-olympia-livestream-is-free\/\">Olympia livestream will be completely free<\/a>, setting the stage for possibly the most watched event in bodybuilding history. Don\u2019t miss it from September 24-27 in Las Vegas, Nevada. Our team at <em>Fitness Volt<\/em> will have live play-by-play coverage.\u00a0<\/p>\n<p><strong>RELATED:<\/strong>\u00a0<a href=\"https:\/\/fitnessvolt.com\/lee-priest-praises-nick-walkers-waist-control\/\">Lee Priest Praises Nick Walker\u2019s Waist Control in Tampa, Says He Can \u2018Easily\u2019 Push Derek Lunsford and Contenders \u2018Out\u2019 at 2026 Mr. Olympia<\/a><\/p>\n<h4 id=\"watch-the-full-video-from-the-derek-lunsford-youtube-channel-below\"><strong><em>Watch the full video from the Derek Lunsford YouTube channel below:\u00a0<\/em><\/strong><\/h4>\n<p><div class=\"youtube-embed\" data-video_id=\"ukmjsxTtArM\"><iframe loading=\"lazy\" title=\"3 Weeks Out | Full Back Workout\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/ukmjsxTtArM?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<hr\/>\n<aside class=\"fv-gnews-follow\" aria-label=\"Follow FitnessVolt\">\n<div class=\"fv-gnews-inner\">\n<p>\n                    <strong>Follow FitnessVolt<\/strong><br \/>\n                    <span>Breaking strength sports news, expert training guides, and competition coverage direct to your feed<\/span>\n                <\/p>\n<nav class=\"fv-gnews-social\" aria-label=\"FitnessVolt social media\">Also find us on <a href=\"https:\/\/www.facebook.com\/FitnessVolt\/\" rel=\"noopener\" target=\"_blank\">Facebook<\/a>, <a href=\"https:\/\/www.instagram.com\/fitnessvoltnetwork\/\" rel=\"noopener\" target=\"_blank\">Instagram<\/a>, <a href=\"https:\/\/twitter.com\/fitness_volt\" rel=\"noopener\" target=\"_blank\">X (Twitter)<\/a>, and <a href=\"https:\/\/www.youtube.com\/channel\/UCWHcXX6Zd8Kti_Uujn0E4Nw\/?sub_confirmation=1\" rel=\"noopener\" target=\"_blank\">YouTube<\/a><\/nav>\n<p class=\"fv-gnews-hint\">Tip: Signed in to Google? Tap Follow for instant updates.<\/p>\n<\/p><\/div>\n<\/aside>\n<aside class=\"bb-olympia-cta\">\n<p class=\"bb-olympia-cta__line\">The 2026 Olympia runs September 24-27, 2026 in Las Vegas, Nevada. See who has qualified in every division, and the reigning champions.<\/p>\n<p class=\"bb-olympia-cta__link\"><a href=\"https:\/\/fitnessvolt.com\/olympia\/2026\/\">2026 Olympia: date and qualified athletes \u2192<\/a><\/p>\n<\/aside>\n<\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/fitnessvolt.com\/derek-lunsford-back-workout-3-weeks-to-2026-mr-olympia\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Make FitnessVolt a Preferred Source See more of our reporting across Google. Derek Lunsford isn\u2019t playing it safe in the final two weeks of his Mr. Olympia preparations. In a September 11 video, he shared his latest full back day training session leading up to his title defense in Las Vegas.\u00a0 In 2025, Lunsford ran [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":29052,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[275,215],"tags":[],"class_list":["post-29051","post","type-post","status-publish","format-standard","has-post-thumbnail","category-derek-lunsford","category-mens-open-bodybuilding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Derek Lunsford Shares His Full Back Workout 3 Weeks Before 2026 Mr. Olympia Title Defense \u2013 Fitness Volt - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=29051\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Derek Lunsford Shares His Full Back Workout 3 Weeks Before 2026 Mr. Olympia Title Defense \u2013 Fitness Volt - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Make FitnessVolt a Preferred Source See more of our reporting across Google. Derek Lunsford isn\u2019t playing it safe in the final two weeks of his Mr. Olympia preparations. In a September 11 video, he shared his latest full back day training session leading up to his title defense in Las Vegas.\u00a0 In 2025, Lunsford ran [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/worldbodybuildingnews.com\/?p=29051\" \/>\n<meta property=\"og:site_name\" content=\"World Bodybuilding News\" \/>\n<meta property=\"article:published_time\" content=\"2026-09-12T00:22:17+00:00\" \/>\n<meta name=\"author\" content=\"Doug Murray\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Doug Murray\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=29051#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=29051\"},\"author\":{\"name\":\"Doug Murray\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/f9973621e08008ea75b7556cc829b246\"},\"headline\":\"Derek Lunsford Shares His Full Back Workout 3 Weeks Before 2026 Mr. Olympia Title Defense \u2013 Fitness Volt\",\"datePublished\":\"2026-09-12T00:22:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=29051\"},\"wordCount\":579,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=29051#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/Derek-Lunsford-1-1.jpg\",\"articleSection\":[\"Derek Lunsford\",\"Men's Open Bodybuilding\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=29051#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=29051\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=29051\",\"name\":\"Derek Lunsford Shares His Full Back Workout 3 Weeks Before 2026 Mr. Olympia Title Defense \u2013 Fitness Volt - 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Derek Lunsford isn\u2019t playing it safe in the final two weeks of his Mr. Olympia preparations. 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