Samson Dauda, also known as The Nigerian Lion, is well-known for his huge frame and aesthetic physique. However, he was also known as the guy with potential who never quite brought it.
In this year’s 2024 Mr. Olympia, he shocked the world by taking home the 60th anniversary 24-carat-gold-plated Sandow. In doing this, he showed everyone exactly what he’s capable of when his training and diet come together.
Becoming a Mr. Olympia champion isn’t without sacrifice. It requires years of intense training, pushing the human body to its limits. If you want to become a champion, you need to train like a champion.
So, how does Samson train? What makes him the 2024 Mr. Olympia champion?
To help you train like him, we’ve detailed every aspect of the Samson Dauda workout routine. We’ve given a daily breakdown and discussed the training principles that he uses.
Mr. Olympia 2024 Samson Dauda’s Full Workout Split
Samson Dauda, known as The Nigerian Lion, recently became the 2024 Mr. Olympia champion. After years of intense training and dieting, he brought the 60th anniversary Sandow back to the UK. This is the typical training split he used to win the title:
- Day 1 — Legs.
- Day 2 — Back.
- Day 3 — Arms.
- Day 4 — Shoulders And Abs.
- Day 5 — Chest And Calves.
- Day 6 — Rest.
- Day 7 — Rest.
His primary training principle utilizes high-volume work using basic compound movements for each major body part. He uses supersets in each session to increase the training volume and intensity.
Samson Dauda – Mr. Olympia 2024 Workout Routine
Being a Mr. Olympia champion, you might think Samson performs an elaborate training routine. However, training like a champion isn’t as hard as you think!
Samson likes to keep things simple. He makes sure to implement a solid foundation, focusing on simple compound and isolation exercises for each large muscle group.
He generally likes to perform high-volume training, adding several supersets to each workout routine. In each session, he performs three to five main exercises for each muscle group.
His weekly workout routine uses a bro-type split, focusing on one large muscle group for each session. Most of his training can be found on the Hosstile YouTube channel, his main supplement sponsor.
This is an example of his typical weekly split:
- Monday — Legs.
- Tuesday — Back.
- Wednesday — Arms.
- Thursday — Shoulders And Abs.
- Friday — Chest And Calves.
- Saturday — Rest.
- Sunday — Rest.
It’s important to note that this is an example of Samson’s routine taken from the Hosstile and his social media channels. This may change depending on his coaching instructions and monthly schedule.
Day 1: Legs
Samson starts his week with a leg workout. In this, he performs leg presses and Smith machine squats as his main compound movements. The goal of these exercises is to promote more training volume using multiple muscle groups. The primary muscle groups used include the quads, hamstrings, and glutes.
Following this, he uses leg extensions and seated leg curls to isolate his quads and hamstrings. Both of these use simple movement patterns that can be performed by all ability levels.
To end his session, he performs two supersets. In one of his supersets, he combines the hack squat machine with more leg extensions. For his other superset, he performs two leg curl variations to focus on his hamstrings.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Leg Press Machine | 5 sets x 15–20 reps | 60–90 seconds |
| Smith Machine Squats | 5 sets x 15–20 reps | 60–90 seconds |
| Leg Extensions | 5 sets x 15–20 reps | 60–90 seconds |
| Seated Leg Curls | 5 sets x 15–20 reps | 60–90 seconds |
| Superset 1 — Lying Leg Curls + Kneeling Leg Curls | High-volume work with forced repetitions | 60–90 seconds between each superset |
| Superset 2 — Hack Squats + Leg Extensions | High-volume work with forced repetitions | 60–90 seconds between each superset |
Day 2: Back
Day two of Samson’s training routine is a designated back session. He performs four main movements before ending with a superset. The goal of this workout day is to build back depth and width to add to his V-taper look.
At the start of his session, he performs some compound rack pulls. These target the trapezius, latissimus dorsi, and erector spinae muscles.
Following this, Samson performs a wide-grip pulldown variation and two rowing movements. The wide grip pulldown develops back width while the row variations improve back depth.
To finish his session, he supersets a pulldown and pullover variation. This adds extra volume and ends the session with some higher-intensity work.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Rack Pulls | 3–4 sets x 8–10 reps | 60–90 seconds |
| Wide-Grip Neutral Pulldowns | 3–4 sets x 8–10 reps | 60–90 seconds |
| Cable Rows | 3–4 sets x 8–10 reps | 60–90 seconds |
| Low Row Machine | 3–4 sets x 8–10 reps | 60–90 seconds |
| Superset 1 — Narrow-Grip Pulldowns + Rope Pullovers | 3–4 sets x 8–10 reps | 60–90 seconds between each superset |
Day 3: Arms
Day three is Samson’s designated arm day. The main goal of this session is to build his upper arms, specifically his biceps brachii and triceps brachii muscles.
During this, he starts with three supersets. Each one uses a bicep and tricep movement, performing each of them using higher repetition ranges. These use a range of grip styles to target each of the smaller muscle groups.
His first superset uses the traditional pushdown movement with some preacher curls to provide targeted bicep isolation. His second superset is a pushdown variation with neutral-grip hammer curls to target his brachialis muscles. His final superset performs some tricep extensions in an overhead position with some normal EZ-bar bicep curls.
His session ends with some cable shrugs for some designated trap work.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Superset 1: Cable Triceps Pushdowns + Biceps Preacher Curls | 2 sets x 15 reps for both exercises | 60–90 seconds between each superset |
| Superset 2: Cable Pushdown Machine + Biceps Hammer Curls | 3 sets x 15 reps + 3 sets x 10–12 reps | 60–90 seconds between each superset |
| Superset 3: Cable Tricep Extensions + EZ Bar Bicep Curls | 3 sets x 12 repetitions for both exercises | 60–90 seconds between each superset |
| Cable Shrugs | 3 sets x 15 reps | 60–90 seconds |
Day 4: Shoulders And Abs
Day four is Samson’s shoulders and abs day. The main aim of this session is to develop the three deltoid heads. To accomplish this, he performs a couple of normal compound movements before ending with some high-volume supersets.
His session starts with the front delt machine press, specifically focusing on his front deltoids. Next, he performs shrugs for some upper-back work, with the shoulders performing secondary roles.
The rest of his shoulder session is split into two supersets that target all three deltoid heads. To end his session, he performs an abdominal superset that consists of hanging leg raises and machine ab crunches.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Front Delt Machine Press | 3 sets x 15 reps | 60–90 seconds |
| Shrugs | 3 sets x 8–10 reps | 60–90 seconds |
| Superset 1: Machine Shoulder Press + Machine Lateral Raise | 2–3 sets x 6–8 reps for both exercises | 60–90 seconds between each superset |
| Superset 2: Cable Cross + Rear Delt Fly | 4 sets x 10 reps for both exercises | 60–90 seconds between each superset |
| Superset 3: Hanging Leg Raise + Machine Ab Crunch | 3 sets x 10 reps for both exercises | 60–90 seconds between each superset |
Day 5: Chest And Calves
Samson ends his week with a chest and calf workout. He keeps things simple by starting with a high-volume calf superset. This uses a seated and standing calf raise variation to target the soleus and gastrocnemius muscles.
Next, he performs his main compound pressing movement, the incline bench press. This targets the clavicular heads of the pectoralis major muscles. He uses the standard hypertrophy repetition range and rest periods.
To end his session, he performs a chest superset. This combines the incline chest press and lower chest fly to target the upper and lower chest areas.
As he rounds his weekly training off, he keeps things simple with a lower volume session. He uses two calf movements and three chest movements before taking a well-deserved two-day rest.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Superset 1: Seated Calf Raises + Standing Calf Raises | 3 sets x 10–12 reps for both exercises | 60–90 seconds between each superset |
| Bench Press Machine | 3–4 sets x 8–10 reps | 60–90 seconds |
| Superset 2: Incline Chest Press + Lower Chest Flys | 4 sets x 10–12 reps for both exercises | 60–90 seconds between each superset |
Samson Dauda Training Philosophy
The workouts detailed above give you one piece of a much wider training puzzle. The information below allows you to bring it all together, using Samson’s fundamental training principles.
Each of these should be applied to your own training routine. Use the workouts above and tailor them to your ability level. Use the main points below to form the backbone of your programming.
Progressive Overload
One of the main principles that Samson employs in his training is progressive overload. This requires you to intentionally change the main resistance training variables. This is usually done by altering the training volume (amount of work) and training intensity (difficulty of exercise).
The principal aim is to promote the body’s adaptive responses to gain muscle and grow stronger. As you can imagine, both of these are very important to Samson when his main goal is to become Mr. Olympia.
As mentioned above, he uses high-volume training. In this, he changes the amount of work performed for his main compound movements. With volume being a key determinant of muscular hypertrophy, this is an important part of his training philosophy.
Form and Technique
Samson talks openly about performing the basics well. As part of this, he makes sure to follow the correct technique cues with the help of his coaching team.
Using the correct form and technique cues for each of the exercises above is vital. This is especially true when looking to gain that extra percentage over the other high-level competitors.
Good form and technique help to maintain focus on the primary muscle groups. Alongside this, it can reduce the possible injury risks associated with heavy resistance training.
Working each muscle group as needed makes all the difference when developing a well-rounded, symmetrical physique.
Intensity Techniques
As we briefly mentioned above, Samson uses progressive overload as his main training principle. In this, he changes the intensity and volume. To increase the intensity, he uses two main methods.
The first and primary method he employs is supersets. These involve performing two exercises in quick succession with no rest in between. The aim of this is to increase the training volume and training intensity using less time.
As you can see in the workouts above, he uses supersets in each of his training sessions. These are usually done using isolation-type exercises towards the end of his sessions.
Alongside this, he employs forced reps at the end of some sets. This means that he’ll get help from his coach or trainer to complete the last repetitions. This may help to further increase his training intensity.
Nutrition and Recovery
Nutrition and recovery are just as important as training, especially at a higher level of bodybuilding. The foods that Samson eats fuel him for his training and help grow the large muscle mass on Samson’s frame. His recovery periods help him to replenish his energy and promote the body’s adaptive responses to training.
Samson focuses on eating the main three macronutrients in the correct amounts for his training routine and goals. He eats a large amount of protein for muscle growth and recovery.
His carbohydrate intake focuses on providing enough energy for his training. His healthy fat intake tends to be included in smaller amounts.
His daily meal plan tends to be organized into six smaller meals. In this, he eats a high-quality protein source with different proportions of carbohydrates and fats. He also consumes several Hosstile supplements around and during his training routines.
Adequate rest and recovery form a vital part of Samson’s training, especially when he pushes his body to the limits. He tends to take two days off each week to allow his body to grow and recover. Alongside this, he ensures he gets enough sleep between his training sessions.
Variety and Adaptability
Samson likes to keep things simple, using the main compound movements for each body part. However, as part of this, he adds a variety of isolation exercises. This helps him to hit each of the main smaller muscles in each larger muscle group.
If he’s training with other people or traveling around, he can’t always perform the exercises listed above. He knows how to use different exercise variations while following the fundamental training principles. This variety and adaptability help him to stay on track throughout the off-season.
Training Tips For Beginners
- Gradually work up to Samson’s training intensity. Use the same progressive overload principle and track progress accordingly. You probably won’t be able to train like Samson as a beginner or intermediate lifter!
- Ensure you have the right balance between training volume and rest. Adjust your training volume according to your ability level and goals.
- Performing a warm-up is important, especially as a beginner. After a suitable warm-up, start with a lighter weight and perform a couple of warm-up sets. Focus on the correct technique cues and lower the weight if you can’t maintain them.
- Consistency is the key to long-term success. Perform the basics well, like Samson, and trust in the longer-term process. Improvements in muscle growth and strength happen over a longer period than you think.
- Add exercises that you enjoy doing. Use the fundamental training basics, but learn to enjoy your training.
Conclusion
Samson’s simple training routine is proof that you don’t need to over-complicate things to become an Olympia champion. He does the basics well by following the fundamental training principles.
While you might not be able to train at the same intensity, you can certainly take some pointers from his training routine. Adapt your routine as needed and start training like Samson in your next session!
Frequently Asked Questions
Samson tends to use a typical bodybuilding bro-split to organize his weekly training. His sessions are split into legs, back, arms, shoulders and abs, and chest and calves.
Samson usually trains five days a week, taking two days off for rest and recovery. This may change slightly depending on whether it’s the off-season or close to a competition.
Samson tends to perform high-volume training, focusing on the hypertrophy and muscular endurance set and repetition ranges. This means he generally performs 3–5 sets of 8–15 reps.
Samson uses supersets in each of his workouts. This is where you perform one exercise after another with no rest. This allows him to perform high-volume, high-intensity training.
Beginners can follow Samson Dauda’s workout routine as long as they sufficiently manage their training volume and rest. If they can’t perform specific exercises, take them out and perform the other ones. The correct form should always be used.
Resources
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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