Hadi “The Persian Wolf” Choopan is the reigning Mr. Olympia. He will attempt his first title defense at the 2023 Olympia in Orlando, FL, on Nov. 2-5, 2023. Choopan uses high-volume training to build his lower body, which he hopes converts him to his second Sandow trophy.

On Aug. 27, 2023, Choopan published a video on his YouTube channel that featured his leg training 10 weeks ahead of the biggest bodybuilding competition in the world. Watch the workout below:

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Hadi Choopan’s Olympia Leg Workout

Below is The Persian Wolf’s workout, along with his training methodology. 

• Single-Leg Leg Extensions
• Seated Leg Extensions
• Machine Hip Adduction
• Barbell Walking Lunges
• Leg Press
• Smith Machine Leg Press
• Sumo Deadlifts
• Deadlifts
• Seated Leg Curls

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Extensions & Adduction

Choopan starts with leg extensions to train his quads. Adding single-leg extensions (also known as unilateral leg extensions) to the mix helps him quell muscle imbalances in his legs, which ideally promotes symmetry to his aesthetic.

He then performed reps on the adduction machine to work the inner thighs. Thickening the inner thigh prevents a thigh gap from disrupting the flow of a physique on stage during poses like the front or back double biceps.

Lunges & Leg Presses 

Lunges are unilateral movements that bias the quads depending on how far the knee tracks over the toes. Choopan gets sufficient knee flexion during each lunge, meaning his quads are training in a lengthened position while simultaneously improving his stability and core.

Choopan uses the Smith machine as his leg press. By positioning vertically under the machine’s barbell, Choopan can continue to load tension on his quads.

Deadlifts

Choopan finishes with two variations of deadlift – sumo and traditional – and seated leg curls to load his hamstrings and lower back. Sumo deadlifts place less tension on one’s posterior chain than a conventional deadlift but provide improved glute activation.

Slow Eccentrics

Choopan’s leg training techniques are aimed at the desired effects of improved aesthetics and size. One such technique is a slow, controlled eccentrics (also known as the negative). He pairs this with explosive – yet still controlled – concentrics (i.e. the contraction). 

Choopan’s training maximizes time under tension and intensity without conceding form. By ensuring every rep achieves requisite muscle activation, that stimulus should lead to better growth.

High Volume & Weight Distribution 

Another technique Choopan uses is a massive amount of volume — each set is in the 12-20 rep range. He mixes and matches weight depending on the movement. For barbell exercises, such as walking lunges and deadlifts, he trains lighter. Conversely, on machines, he more liberally loads the weight plates, as he did on his leg press of 900 pounds.

Throughout the video, Choopan trains in silence, hyper-focused on his main goal: bringing his best physique to the 2023 Mr. Olympia stage to ward off title contenders, such as 2022 Olympia runner-up Derek Lunsford and the third-place finisher Nick Walker.  

Featured image: @hadi_choopan on Instagram

The post Hadi Choopan’s Leg Training 10 Weeks Out From the 2023 Mr. Olympia appeared first on BarBend.

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Hadi Choopan’s Intense Leg Training Regimen

Aiming for Greatness at the 2023 Mr. Olympia Competition

Hadi Choopan, also known as the “Persian Wolf,” is a professional bodybuilder from Iran who has been making waves in the bodybuilding community. With his incredible physique and dedication to his craft, Choopan has become a force to be reckoned with in the sport. As he prepares for the 2023 Mr. Olympia Competition, one aspect of his training that stands out is his intense leg training regimen.

The Importance of Leg Training

Leg training is often overlooked by many gym-goers, but not by Hadi Choopan. He understands that having well-developed legs is crucial for achieving a balanced and impressive physique. Strong legs not only provide a solid foundation for other exercises but also contribute to overall strength and power.

Choopan’s Leg Workout Routine

Hadi Choopan follows a rigorous leg training routine that targets all the major muscle groups in his lower body. Here is a breakdown of his intense leg workout:

Squats

Squats are a staple exercise in Hadi Choopan’s leg training routine. They target the quadriceps, hamstrings, glutes, and calves. Choopan performs squats with heavy weights and focuses on maintaining proper form and depth. This exercise helps him build both strength and size in his legs.

Leg Press

The leg press is another essential exercise in Choopan’s leg training regimen. It primarily targets the quadriceps, hamstrings, and glutes. By adjusting the foot placement on the leg press machine, Choopan can emphasize different areas of his legs. He often incorporates drop sets and supersets to intensify the workout.

Lunges

Lunges are a unilateral exercise that helps improve balance, stability, and leg strength. Choopan includes various types of lunges in his leg routine, such as walking lunges, reverse lunges, and side lunges. These exercises engage the quadriceps, hamstrings, glutes, and calves.

Leg Extensions

To target the quadriceps specifically, Choopan includes leg extensions in his leg workout. Leg extensions isolate the quadriceps muscles, allowing him to focus on developing their size and definition. He performs high-rep sets with controlled movements to maximize the muscle pump.

Hamstring Curls

Hamstring curls are crucial for developing strong and defined hamstring muscles. Choopan incorporates both lying and seated hamstring curls into his leg routine. These exercises isolate the hamstrings and help him achieve the desired balance between his quadriceps and hamstrings.

The Intensity and Frequency

Hadi Choopan’s leg training is known for its intensity. He pushes himself to the limit, often lifting heavy weights and incorporating advanced training techniques. His workouts are challenging, but he believes in the importance of pushing through discomfort to achieve greatness.

Choopan typically trains his legs twice a week to ensure adequate stimulus and recovery. He believes in the principle of progressive overload, gradually increasing the weights and intensity of his workouts over time. This approach helps him continuously challenge his muscles and stimulate growth.

The Results of Choopan’s Leg Training

Hadi Choopan’s dedication to his leg training has paid off. His legs are one of his most impressive features, showcasing incredible size, symmetry, and definition. His hard work and commitment to his leg training regimen have helped him stand out among his competitors.

Conclusion

Hadi Choopan’s intense leg training regimen is a testament to his commitment and determination as a professional bodybuilder. By prioritizing leg training and pushing himself to the limit, Choopan has developed an impressive lower body that complements his overall physique. As he prepares for the 2023 Mr. Olympia Competition, his leg training will undoubtedly continue to play a crucial role in his pursuit of greatness.