Hunter Labrada, the fourth-place finisher in the 2021 Mr. Olympia contest, finished a deload week and took to his YouTube channel on July 4, 2022, to share his training split for the next eight weeks. This training split will carry him into his 2022 Olympia prep, where he will put his foot on the gas to bring a package to the stage that could dethrone reigning two-time Mr. Olympia Mamdouh “Big Ramy” Elssbiay.
At the time of the video’s recording, Labrada was “just inside 24 weeks” from the 2022 Olympia, scheduled for Dec. 16-18, 2022, in Las Vegas, NV. While his 16-week prep for the Olympia might call for a switch up to his training routine, it is possible Labrada’s new split could remain intact through December. Check out the video and details of Labrada’s training split below:
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Labrada’s Training Split
Below is the training split Labrada shared in the video above:
- Pull A
- Supported Straight-Arm Pushdowns — two working sets
- Unilateral Nautilus Pulldown — two working sets
- Arsenal T-Bar Row — two working sets
- Prime Row — two working sets
- Rear Delt Flye — two working sets
- Push A
- Cable Flye — two working sets
- Prime Incline Press — three working sets
- Prime Shoulder Press — three working sets
- Supported Y-Raise — two working sets
- Dense Metabolic Circuit Work For Both Muscle Groups | Examples: presses and flyes, lateral raises and push-ups — two working sets
- Arms
- Dumbbell Preacher Curls — two working sets
- Cuff Triceps Extension — two working sets
- Supported Step-Forward Cable Curls — two working sets
- Seated Overhead Extensions — two working sets
- Abmat Crunches — three working sets
- Hanging Leg Raises — three working sets
- Legs
- Standing Calf Raises — two working sets, the second set is a drop-set
- Seated Calf Raises — one working set
- Seated Hamstring Curl — two working sets
- Banded Hack Squat — one working set
- Unilateral Hip Press — one working set
- Leg Extensions — one working set
- Adductors — one working set
- Off Day
- Pull B
- Unilateral Supported Straight Arm Row — two working sets
- Unilateral Cable Pulldown (lat focus) — two working sets
- Unilateral Rogers 3-Way Row — two working sets
- Arsenal T-Bar — two working sets
- Prime Row — two working sets
- Rear Delt Flye — two working sets
- Push B
- Pec Deck Flye — two working sets
- Reverse Band Smith Machine Incline Press — three working sets
- Supported Y-Raise — two working sets
- Prime Shoulder Press — three working sets
- Dense Metabolic Circuit Work For Both Muscle Groups — two working sets
- Arms
- Strive Biceps Curls — two working sets
- Cuff Triceps Extension — two working sets
- Seated Cable Curls — two working sets
- Unilateral Overhead Cuff Extensions — two working sets
- Abmat Crunches — three working sets
- Hanging Leg Raises — three working sets
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The marquee section of Labrada’s physique he is aiming to improve for the 2022 Olympia is his back. As such, his training split reflects enough recovery for Labrada to maximize his back days in the gym. That means training sessions where his back isn’t the leading player but still works for bracing or stability are kept separate from days where his back is the focus.
Why are you training back the day after push?
Labrada’s new split will also feature an additional compound movement on his leg days to “build work capacity” and incorporate unilateral movement to support hip health. Regarding his upper body, Labrada is dropping the cable presses as the weight was getting so heavy that the stability wasn’t as potent. He is instead adding additional working sets of incline presses and shoulder presses.
Labrada is currently training legs only once every nine days and is still seeing results. Spacing out his leg sessions also puts less pressure on his knees, which he is conscious about keeping healthy. We’ll see if this new split gives him the momentum he needs for his prep to bring his best package ever to the 2022 Olympia stage.
Featured image: @hunterlabrada on Instagram
