Samson Dauda, known as “The Nigerian Lion,” is the 2024 Mr. Olympia Men’s Open Champion , a title he earned through relentless training, unmatched discipline, and an intense focus on muscle hypertrophy and conditioning.
His workout routine reflects the demands of elite-level bodybuilding — combining heavy compound lifts , high-volume isolation work , supersets , and strategic rest periods to maximize muscle growth and definition.
Here’s a detailed breakdown of Samson Dauda’s full bodybuilding workout split , including his training philosophy, daily routines, and key notes that make his program so effective.
🧬 Who Is Samson Dauda?
| ATTRIBUTES | DETAILS |
|---|---|
| Full Name | Samson Dauda |
| Date of Birth | March 11, 1986 |
| Age | 39 (as of 2025) |
| Height | 5’11” (180.34 cm) |
| Weight | 275–330 lbs (125–150 kg) |
| Division | Men’s Open |
| Nationality | Nigerian-British |
| Career Highlights |
💪 Training Philosophy
Samson Dauda follows a high-volume, heavy-weight approach , often training to muscular failure to ensure maximum stimulation of muscle fibers. He combines compound and isolation movements , with a strong emphasis on:
- Supersets for efficiency and pump
- Slow, controlled reps for mind-muscle connection
- Rest-pause sets to push past limits
- Balanced use of machines and free weights
He trains each major muscle group once per week using a bro-split format , ensuring adequate recovery while still maintaining high intensity.
🗓 Weekly Training Split
| DAY | FOCUS |
|---|---|
| Monday | Back |
| Tuesday | Chest & Calves |
| Wednesday | Shoulders & Abs |
| Thursday | Arms |
| Friday | Legs |
| Saturday | Optional Light Cardio or Active Recovery |
| Sunday | Rest |
🧱 Detailed Daily Workouts
🦴 Monday – Back Day
Dauda focuses on both vertical and horizontal pulling motions to build thickness, width, and detail in his back.
Exercises:
| EXERCISE | SET | REPS |
|---|---|---|
| Wide-Grip Neutral Pulldown | 3–4 | 8–10 |
| Cable Row | 3–4 | 10 (with 2-second hold at peak contraction) |
| Rack Pull | 3–4 | 10 |
| Hammer Strength Low Row | 3–4 | 10 |
| Superset: Closed-Grip Pulldown + Rope Pullover | 3–4 | 10 (60 sec rest between exercises) |
💡 Key Tip: Emphasize scapular engagement and controlled movement to maximize back activation.
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💰 Tuesday – Chest & Calves
High volume and strategic supersets help Dauda achieve a deep chest pump and overall mass.
Exercises:
| EXERCISE | SET | REPS |
|---|---|---|
| Smith Machine Incline Chest Press | 3–4 | 8–10 |
| Machine Chest Press | 3–4 | 10 (with 2-second hold at lockout) |
| Superset: Seated Calf Raise + Standing Calf Raise | 3 | 10–12 (60 sec rest between exercises) |
💡 Key Tip: Maintain tension throughout the range of motion; don’t bounce off your chest.
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🧠 Wednesday – Shoulders & Abs
A mix of pressing and lateral movements to build rounded delts, plus direct ab work for core stability.
Exercises:
| EXERCISE | SET | REPS |
|---|---|---|
| Superset: Smith Machine Overhead Press + Machine Lateral Raise | 3 | 6–8 |
| Shrug | 3 | 8–10 |
| Reverse Pec Dec Fly | 4 | 10 |
| Single-Arm Reverse Grip Front Raise | 3–4 | 10 |
| Superset: Hanging Leg Raise + Machine Ab Crunch | 3 | 10 (60 sec rest between exercises) |
💡 Key Tip: Keep shoulders packed during overhead press to avoid injury and isolate delts.
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🤙 Thursday – Arm Day
Focuses on machine-based biceps and triceps training for precision and control.
Exercises:
| EXERCISE | SET | REPS |
|---|---|---|
| Superset: Cable Triceps Pushdown + Preacher Curl | 2 | 15 |
| Superset: Machine Cable Pushdown + Hammer Curl | 3 | 15 |
| Superset: Cable Tricep Extension + EZ Bar Curl | 3 | 12 |
| Cable Shrug | 3 | 15 |
💡 Key Tip: Slow negatives and squeeze phases are key to building arm density.
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🦵 Friday – Leg Day
Combines massive compound lifts with isolation supersets for ultimate leg development.
Exercises:
| EXERCISE | SET | REPS |
|---|---|---|
| Leg Press | 5 | 15–20 |
| Smith Machine Squat | 5 | 15–20 |
| Leg Extension | 5 | 15–20 |
| Leg Curl | 5 | 15–20 |
| Superset: Lying Leg Curl + Kneeling Leg Curl | 3 | Till Failure |
| Superset: Hack Squat + Leg Extension | 3 | Till Failure |
💡 Key Tip: Go heavy early, then finish with burnout supersets for maximum hypertrophy.
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🧾 Samson Dauda’s Key Workout Notes
🔥 Training Intensity
- Trains to muscular failure on most sets
- Uses drop sets and rest-pause techniques for select exercises
- Combines free weights and machines for full muscle fiber recruitment
🔄 Training Split
- Follows a traditional bro-split
- Incorporates supersets to increase time under tension and reduce rest periods
- Allows full recovery before hitting the same muscle group again
🍎 Nutrition
To support his massive frame and intense training, Dauda follows a high-protein, moderate-carb, healthy-fat diet . His typical foods include:
Foods:
- Oats
- Chicken Breast
- Rice
- Steak
- Whole Eggs
- Apples
- Sweet Potatoes
- Bananas
- Yogurt
- Salmon
Supplements:
- Whey Protein Isolate
- Creatine Monohydrate
💡 Note: He prioritizes nutrient timing , especially around workouts, to fuel performance and recovery.
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📌 Final Thoughts
Samson Dauda’s workout routine is a masterclass in hypertrophy-focused bodybuilding . By combining intelligent programming , progressive overload , and consistent nutrition, he has built one of the most impressive physiques in modern bodybuilding.
Whether you’re aiming for competition or just trying to elevate your physique, adopting parts of Dauda’s training style — especially his dedication to form, volume, and intensity — can take your results to the next level.