The results of the Mr. Olympia 2024 event will continue to be talked about for many weeks and months to come. We had new champions, retirements, and a huge increase in prize money. We even had a 24-carot-gold-plated Sandow trophy to top it all off.
Samson Dauda, known as The Nigerian Lion, topped off the elusive list of Mr. Olympia 2024 winners. In a nail-biting finale, he edged out the previous year’s runner-up Hadi Choopan. With this, he claimed his first Olympia title after ten years of competing.
Over the last few years, Samson has continued to turn heads with his gradual physique improvements and obvious potential. After deciding to be coached by his wife, Marlena Gustowska, many wondered if this was the right decision. Safe to say, she’ll be getting many phone calls in the next few weeks!
Alongside marking the 60th anniversary, this is the first year the Sandow returns to the UK following the reign of Dorian Yates. It also seemed to mark a change from pure conditioning to overall structure and stage presence.
So, who is Samson Dauda? What makes him so special and what brought him to this point in his career? Let’s take a closer look at him below!
| Samson Dauda’s Profile | |
|---|---|
| Nickname | The Nigerian Lion |
| Weight | 275–330 pounds |
| Height | 5 feet 11 inches |
| Age | 32-years-old |
| Date of Birth | March 11th, 1992 |
| Nationality | Nigerian-British |
| Highlights | Mr. Olympia 2024 Champion |
The Inspiring Journey of Samson Dauda
Samson Dauda is a 32-year-old Nigerian-British bodybuilder coached by his wife, Marlena Gustowska.
- Originally born in Nigeria, Samson moved to the United Kingdom during his teenage years.
- While playing rugby as a teenager, he received multiple comments from people telling him he should compete as a bodybuilder.
- He began competing in April 2014, entering the show as a beginner. He went on to take second place overall in his first-ever show.
- Since then he’s competed in over 30 shows, finishing outside the top ten in only one of them.
- He recently won the 60th anniversary Mr. Olympia 2024 competition, taking his first Olympia title. This made him the first man since Dorian Yates to take the title back to the UK.
Early Life And Beginnings
Samson was originally born in Lagos, Nigeria before moving to the UK during his teenage years. Because of this, he is known as The Nigerian Lion but competes under the UK banner.
During his early life, he used his physical prowess to focus on playing rugby. On the field, his rugby teammates and local gym owner Chris Jones noticed his natural physical gifts. This led to them encouraging him to try competitive bodybuilding.
When speaking to Chris, he originally opted out when learning about the rigorous preparation needed. However, in 2013 his interest peaked after seeing seven-time Olympia champion Phil Health competing on stage. Following this, his love for bodybuilding was born.
In 2014, he entered the WABBA World Championships as a first-time beginner. During this, he was invited to compete in the main competition, coming second in his first-ever showing.
Following this, he placed in the top ten in his first eight competitions, coming 8th in the 2018 Amateur Olympia. He then came top five in his next three competitions before competing in the 2017 IFBB Amateur Diamond Cup Rome. This would be his final competition as an amateur.
Road To Success
Samson has always had an amazing structure from a young age. Out of the top bodybuilders, many have always known and talked openly about his potential and genetic gifts.
His main struggle throughout his competitive career has been conditioning. He’s always had the size and shape but struggled to dial in on the day of competition.
After competing in five amateur shows. Samson gained his pro card at the 2017 IFBB Amateur Diamond Cup Rome. Following this, he competed in 24 shows, coming out of the top ten only once in the 2018 IFBB Romania Muscle Fest Pro.
During this period, notable placings include 1st at the 2021 and 2023 IFBB Prague pro events. The 2021 victory gained him direct qualification into the 2022 Mr. Olympia event.
After completing 6th at his first Mr. Olympia in 2022, many wondered if he would live up to his potential and become an Olympia champion.
Throughout his competitive years, he’s made small but notable improvements to his muscle maturity and conditioning. However, he’s never quite brought the full package to win the big competitions.
His most recent accomplishment was 2nd at the 2024 Arnold Classic UK event, finishing behind this year’s runner-up, Hadi Choopan. Just two weeks before the recent Mr. Olympia event, he competed in the 2024 IFBB France, taking the win.
His Achievements
- 2014 WABBA World Championships — 2nd (Tall).
- 2015 IFBB Amateur Olympia UK — 8th (Over 100 kg).
- 2015 IFBB British Championships — 3rd (Super heavyweight).
- 2016 IFBB British Championships — 4th (Super heavyweight).
- 2017 IFBB Amateur Arnold Classic Europe — 5th (Over 100 kg).
- 2017 IFBB Amateur Diamond Cup Rome — 1st (Over 90 kg and overall).
- 2018 EVLS Prague Showdown — 5th.
- 2018 George Farah Classic Pro Italy — 9th.
- 2018 IFBB Prague Pro — 5th.
- 2018 IFBB Romania Muscle Fest Pro — 11th.
- 2019 IFBB British Grand Prix — 2nd.
- 2019 IFBB Chicago Pro — 7th.
- 2019 IFBB Portugal Pro — 5th.
- 2019 IFBB Vancouver Pro — 8th.
- 2020 IFBB British Grand Prix — 6th.
- 2020 IFBB Europa Dallas Pro — 5th.
- 2020 IFBB Monsterzym Pro — 2nd.
- 2021 IFBB Romania Muscle Fest Pro — 2nd.
- 2021 IFBB EVLS Prague Pro — 1st.
- 2021 IFBB KO Egypt Pro — 3rd.
- 2021 IFBB Yamamoto Cup Pro — 3rd.
- 2022 IFBB Arnold Classic US — 4th.
- 2021 IFBB Arnold Classic UK — 2nd.
- 2022 IFBB Boston Pro — 4th.
- 2022 IFBB Mr. Olympia — 6th.
- 2023 IFBB Mr. Olympia — 3rd.
- 2023 IFBB EVLS Prague Pro — 1st.
- 2024 IFBB Arnold Classic US — 2nd.
- 2024 IFBB Arnold Classic UK — 2nd.
- 2024 IFBB France Pro — 1st.
- 2024 IFBB Mr. Olympia — 1st.
Samson’s Mr. Olympia 2024 Triumph
In his previous competitions, he’s always had the best structure on stage. His tall stature combined with his dense muscle maturity makes him a sight to behold. However, his lack of high-quality conditioning is something that has tended to hold him back.
In the run-up to this year’s Mr. Olympia competition, Samson decided to part ways with his long-term coach Milos Sarcev. Instead, he chose to be coached by his wife Marlena Gustowska. Following this, many people wondered whether this was a poor decision or a stroke of genius.
Samson chose to compete at the 2024 IFBB France Pro in the lead-up to the 2024 Olympia. He stated that he wanted to use this as a warm-up event with his new coach and wife. Again, many people wondered whether this was the right decision due to so few athletes ever doing this.
He placed 1st at the event, showing a glimpse of his trademark structure but without many obvious improvements in conditioning. This further fueled the fire as to how he would perform at this year’s Olympia.
Fast forward to the day of the Olympia press conference. After being asked by the audience, Samson took his shirt off and started posing in front of the other athletes. He said two sentences that will continue to be heard following his recent win:
“We’ve heard everyone’s speeches, but I’ve never been one for talking”
Samson Dauda
“I’m a man of action”
Samson Dauda
As soon as Samson came out on stage, we immediately knew what he was talking about. He made clear improvements to his back and legs. His conditioning was much better than his previous 2023 Mr. Olympia showing. Even his posing routine was better than last time around.
Hadi Choopan brought an amazing package to the stage. He may even have been more conditioned than last year. However, he is a smaller athlete and doesn’t quite have the same structure as Samson.
Derek Lunsford definitely had the structure to win but couldn’t quite bring the same conditioning. His legs, especially at the front, took away from his overall appeal meaning he dropped down to third.
The scary thing is, this isn’t Samson’s best physique. He still has a lot of potential improvements he can make. His legs could definitely be more separated and his conditioning could be even better. This poses even more exciting questions for future events to come!
Training Philosophy
The general principles of Samson’s routine are quite simple. He focuses on high-volume training using a mixture of the foundational compound and isolation exercises. His weekly routine uses a bro-type split, using each session to focus on one large muscle group.
In each session, he typically tends to perform three to five main exercises for each muscle group. His training is split into legs, back, arms, shoulders, and chest. Most of his training sessions can be found on the Hosstile YouTube channel, one of his main sponsors.
Legs
His leg workouts focus on the basic compound and isolation leg exercises using high-volume, high-intensity training. Samson focuses on holding the contraction at the top of each repetition, making sure to develop a good mind-muscle connection.
This is an example of the typical leg exercises he performs:
- Normal Leg Press — 5 sets x 15–20 repetitions.
- Smith Machine Squats — 5 sets x 12–15 repetitions.
- Leg Extensions — 5 sets x 15–20 repetitions.
- Seated Leg Curls — 5 sets x 20 repetitions.
Alongside this, he often adds in supersets:
- Superset 1 — Lying Leg Curls + Kneeling Leg Curls.
- Superset 2 — Hack Squats + Leg Extensions.
Back
His back training uses a combination of vertical and horizontal pulling exercises. Like his leg routines, he focuses on high-volume, high-intensity training using simple, foundational movements.
Here’s an example of his typical back day:
- Rack Pulls — 3–4 sets x 8–10 repetitions.
- Wide-Grip Neutral Pulldowns — 3–4 sets x 8–10 repetitions.
- Cable Rows — 3–4 sets x 8–10 repetitions.
- Low Row Machine — 3–4 sets x 8–10 repetitions.
In this routine, he uses two-second holds at the top positions, training to failure on the last sets.
Like his leg routine, he tends to add a superset at the end:
- Superset 1 — Narrow Grip Pulldowns + Rope Pullovers.
Arms
Samson starts each arm workout with a few light warm-up sets. He typically performs two to three working sets to failure for each of his three arm supersets. Again, he keeps things simple, focusing on the main movements without over-complicating things.
These are his typical arm exercises:
- Superset 1: Cable Triceps Pushdowns + Biceps Preacher Curls — 2 sets x 15 repetitions for both exercises.
- Superset 2: Cable Pushdown Machine + Biceps Hammer Curls — 3 sets x 15 repetitions + 3 sets x 10–12 repetitions.
- Superset 3: Cable Tricep Extensions + EZ-Bar Bicep Curls — 3 sets x 12 repetitions for both exercises.
- Cable Shrugs — 3 sets x 15 repetitions.
Shoulders And Abs
To build big shoulders, Samson performs one main compound movement with two higher-volume supersets. He does this to target all three parts of the shoulder muscle complex. Following this, he ends the session with an abdominal superset
Here’s his shoulders and abs routine for you to follow:
- Front Delt Machine Press — 3 sets x 15 repetitions.
- Shrugs — 3 sets x 8–10 repetitions.
- Superset 1: Machine Shoulder Press + Machine Lateral Raise — 2–3 sets x 6–8 repetitions.
- Superset 2: Cable Cross + Rear Delt Fly — 4 sets x 10 repetitions for each movement.
- Superset 3: Hanging Leg Raise + Machine Ab Crunch — 3 sets x 10 repetitions.
Chest And Calves
Samson’s chest routine uses three basic compound exercises. He again chooses to keep things simple, focusing on high-quality repetitions performed at a high intensity. Before his chest workout, he performs calf supersets to ensure well-rounded development.
Let’s take a closer look:
- Superset 1: Seated Calf Raises + Standing Calf Raises — 3 sets x 10–12 repetitions.
- Incline Bench Press — Pyramid routine with a final max set of 10 repetitions.
- Superset 2: Incline Chest Press + Lower Chest Flys — 4 sets x 10–12 repetitions.
Diet And Nutrition
To maintain such an incredible physique, Samson’s diet focuses on high-quality simple foods with a structured supplement routine. This allows him to stay between 275–330 pounds throughout the year.
Here’s what a full day of eating might look like for Samson in the off-season and during competition.
Off-season Diet
During the off-season, Samson eats a total of six small meals spread evenly across the day. During this, he treats himself to some sauces and olive oil when cooking his meat.
Meal 1
- 5 Whole Eggs + Dash Of Whole Milk (Topped With Reggae And Nandos Sauce).
- 130 Grams Of Rolled Oats.
- 1 Scoop Of Hosstile ISO Grass-Fed Whey Isolate.
- 1.5 Scoops Of Hosstile SILO Essential Amino acid Powder + Hydration Support.
Meal 2
- 200 Grams Of Steak.
- 400 Grams Of Sweet Potato.
- 1 Apple + Kiwi Smoothie.
Meal 3
- 200 Grams Of Ground Beef + Bolognese Sauce.
- 200 Grams Of Pasta.
Intra-Workout
- 1 Scoop Of Hosstile INTRA Intra-Workout.
- 1 Tablespoon Of Hosstile BLOODSHOT Pre-Workout Pump.
Post-Workout
- 1 Large Banana.
- 2 Scoops Of Hosstile ISO Grass-Fed Whey Isolate Powder.
Meal 4 (1 Hour Post-Gym)
- 250 Grams Of Chicken Breast.
- 2 Cups Of White Rice.
- Small Drizzle Of Olive Oil + Reggae And Nandos Sauce.
- 2 Scoops Of Hosstile ISO Grass-Fed Whey Protein Isolate Powder (20 Minutes After His Meal)
Meal 5
- 200 Grams Of Lean Ground Beef.
- 2 Cups Of White Rice.
- A Small Amount Of Tomato Sauce.
- 2 Scoops Of Hosstile ISO Grass-Fed Whey Protein Isolate Powder (20 Minutes After his Meal)
Meal 6
- 200 Grams Of Steak.
- 1 Pack Of Uncle Ben’s Mexican Rice.
- 1 YOP Yogurt.
Competition Diet
In the run-up to each competition, the main changes he makes are to his portion sizes. He still keeps things simple, focusing on high-quality foods in the right amounts. He tends to take out most of the added sauces and flavorings to reduce his energy intake.
Meal 1
- 5 Whole Eggs.
- 90 Grams Of Oatmeal.
- 2 Scoops Of ISO [H1] Grass-Fed Whey Protein Isolate Powder.
Meal 2
- 200 Grams Of Steak.
- 250 Grams Of Sweet Potato.
Meal 3
- 250 Grams Of Chicken Breast.
- 1.5 Cups Of Rice.
- Small Portion Of Jerk Sauce.
Intra-Workout Supplement Stack
- 1 Scoop Of BLOODSHOT Pump Pre-Workout Powder.
- 1 Scoop Of Creatine Monohydrate Powder.
- 1 Scoop Of Beta-Alanine Powder.
- 1 Scoop Of Glutamine Powder.
- 1 Scoop Of Citrulline Powder.
- 1 Scoop Of INTRA [R3] Intra-Workout Powder.
Post-Workout Supplement Stack
- 1 Scoop Of CDX Cluster Dextrin Carb Powder.
- 1 Scoop Of ISO [H1] Grass-Fed Whey Protein Isolate Powder.
Meal 4
- 250 Grams Of Chicken Breast.
- 1.5 Cups Of Rice.
Meal 5
- 250 Grams Of Chicken Breast.
- 1.5 Cups Of Rice.
Meal 6
- 200 Grams Of Salmon.
Legacy And Impact On The Bodybuilding Community
This year’s win marks several firsts in bodybuilding history. Samson is the first Nigerian champion and the first person to take the Sandow to the UK since Dorian Yates.
This marks a change in judging focus from conditioning to overall structure and flow. Samson was not the most conditioned on stage, but he had the best structure and overall stage presence. His improved conditioning was enough to win his year’s Mr. Olympia 2024 title.
His ten-year competitive journey means a lot of things for the wider community. It shows the next generation that they should listen to the judge’s feedback and never give up. Throughout adversity, they should keep doing what they love in order to succeed.
His emotion on stage showed just how much it meant to him after his ten-year journey. This really made him connect to the wider bodybuilding audiences around the world. If you were not a fan of Samson before, it’s likely that you’re now.
What makes his victory more sweet is that he broke many of the unspoken rules along the way. He split with his coach before taking his wife on as a trainer. He did a competition just before the Olympia and even posed on his own at the press conference.
Despite this, he defied the odds to win this year’s 60th anniversary Mr. Olympia 2024 title.
His victory marks a new age of bodybuilding. It shows that the judges are not looking at the overall package more than just certain elements. This paves the way for new competitors to develop their structure and overall flow while listening to the judge’s comments.
Samson’s win will reach out to the wider bodybuilding audiences for years to come. His down-to-earth personality, attitude, and overall persona will motivate and inspire many others to work hard and follow their passion.
Conclusion
After ten years of competing, Samson won the title after turning pro in 2017. He’s the 60th anniversary Mr Olympia champion and the first Nigerian-born title holder. Alongside this, he’s the first person since the iconic reign of Dorian Yates to bring the Sandow to the UK.
If we’re going to guess ahead, we think there are more good times to come for Samson. His physique just keeps getting better and crazily enough, this is his first year being coached by his wife.
For now, it’s time for him to get used to the fame and responsibilities that being a Mr. Olympia champion brings. Welcome to the Mr. Olympia hall of fame Samson!
Frequently Asked Questions
Samson Dauda is a Nigerian-British professional bodybuilder who competes as an IFBB men’s open professional. He is the current Mr. Olympia champion after winning the Mr. Olympia 2024 competition.
Samson Dauda stands at 5 feet 11 inches tall making him one of the tallest bodybuilders on stage.
Samson competed in his first competition in April 2014. He initially entered the beginner division before being invited by the promoter to compete in the main show. He took home second place which marked the start of his bodybuilding journey.
The biggest accomplishment is his recent Mr. Olympia 2024 win. This made him the first Nigerian-born bodybuilder to win the competition. He recently also came 2nd in the 2024 Arnold Classic competition.
Samson focuses on a bodybuilding bro-type split, isolating each muscle group. He focuses on specific exercises for well-rounded development. He likes to focus on the basic compound and isolation exercises in each routine.
His diet consists of high-quality, simple foods such as chicken, steak, oats, and rice. He also takes a supplement stack which includes protein, creatine, and pre-workout powders. He tends to split his diet into six small meals spaced evenly.
Resources
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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