Olympia 2025 Prep: Brandon Curry’s Leg Workout Routine

Brandon Curry, Gorilla Wear athlete and former Mr. Olympia champion, is deep in preparation for the Mr. Olympia 2025—the most prestigious bodybuilding competition in the world. With just over five weeks to go, he takes us through one of his most intense leg day routines, combining advanced bodybuilding techniques with strategic training methods.

Whether you’re a seasoned bodybuilder or someone who simply wants to level up their leg day, this workout provides a unique insight into how a professional athlete sculpts Olympia-ready legs.

In this exclusive training video, Brandon demonstrates how to target quads, hamstrings, glutes, and calves with a mix of giant sets, partial reps, stretch holds, and occlusion techniques. Below, we break down his routine step by step, so you can apply the same methods to your own training.

Watch Brandon Curry’s Leg Workout Video

Check out the full leg workout routine in this exclusive Olympia prep training video:

Phase 1 – Calves & Quads Activation

Brandon begins his session with standing calf raises combined with deep stretch holds to fully engage the calves. He then moves on to a single-leg leg press with partials, ensuring maximum quad activation and pump.

Exercises:

• Standing Calf Raise (2–3 sets, 12–15 reps, with loaded stretch holds)
• Single-Leg Leg Press with Partials (2 sets, 12–15 reps + 20 partials)

Pro Tip: Use stretch holds to increase time under tension and stimulate new growth.

Phase 2 – Heavy Compounds & Giant Sets

Next, Brandon adds heavy compound work with a low back hack squat for quad and glute development. From there, he moves into a brutal giant set: cable leg extensions, hip adduction, and hip flexor raises—hitting multiple angles of the upper legs in one sequence.

Exercises:

• Low Back Hack Squat (2 sets, 12–15 reps)
• Standing Cable Leg Extension / Hip Adduction / Hip Flexor Raise Giant Set (3 rounds, 12–15 reps each)

Pro Tip: Giant sets save time and increase overall muscle recruitment.

Phase 3 – Isolation for Full Engagement

Brandon ensures every muscle fiber is targeted with a superset of adductor and abductor machines, followed by single-leg seated leg curls for hamstrings and glute machine kickbacks for glute activation.

Exercises:

• Adductor Machine with Hip Rotation + Abductor Machine (2–3 sets, 12–15 reps each)
• Single-Leg Seated Leg Curl (2 sets, 12–15 reps)
• Glute Machine Kickback (2–3 sets, 12 reps)

Pro Tip: Training adductors and abductors improves hip stability and overall leg strength.

Phase 4 – Finishing Stretches & Calves

To finish, Brandon returns to calves with seated calf raises and incorporates loaded stretching techniques. He ends the workout with quad-loaded stretch holds on the glute-ham machine—a painful but effective technique to push hypertrophy to the next level.

Exercises:

• Seated Calf Raise (2–3 sets, 15–20 reps + loaded stretch holds)
• Loaded Quad Stretches on Glute-Ham Machine (2 sets, 20 partials + 90 sec stretch)

Pro Tip: Loaded stretching is an advanced technique to boost muscle growth and flexibility.

Key Takeaways from Brandon’s Olympia Prep Leg Workout

• Volume & Intensity Balance: Lower intensity but higher volume allows recovery while still driving growth during contest prep.
• Advanced Techniques: Partial reps, stretch holds, and giant sets maximize muscle engagement.
• Complete Development: From calves to quads, hamstrings, and glutes—this workout hits every part of the legs.

Ready to take your own leg day to the next level?

Follow Brandon Curry’s example and train with the same focus and intensity. For gear built for serious athletes, check out the full Gorilla Wear collection:

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