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Inicio > wfitzone > ✅ Rutina y dieta de Derek Lunsford

✅ Rutina y dieta de Derek Lunsford

📅 08/09/2025 👤 Julio Fuente 📂 wfitzone

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Derek Lunsford empezó en el mundo del fútbol y en la lucha grecorromana, algo que normalmente da pie al contacto en el gimnasio, algo que ya vimos con Joan Pradells. Normalmente este tipo de deportes exigen bastante masa muscular y fuerza. Y tras querer mejorar en estos deportes, se inició en el gimnasio y se aficionó.

Comenzó a ver documentales de culturistas y empezó a interesarse por esa modalidad, dejó a atrás sus deportes y enfocarse al 100% al gimnasio. Años más tarde logró convertirse en el rey del culturismo y Míster Olympia 2023.





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  • Peso: 96 kg
  • Altura: 1.67 metros

El culturista cuenta con una rutina estricta, y aunque no da detalles concretos de como divido los ejercicios durante los días, si sabemos que ejercicios hace y cuantos días hacer ejercicio.

rutina de Derek Lunsford




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La rutina en el gimnasio de Derek Lunsford suelen contar con series de 3 o 4 series y un rango de repeticiones de 10 a 15. Aquí te dejamos un ejemplo de la rutina de Derek Lunsford:

Día 1: Pectorales y abdominales

  • Press de pecho inclinado en máquina: 4 series x 12-8 repeticiones
  • Press de pecho inclinado con mancuernas: 4 series x 12-10 repeticiones
  • Aperturas polea de bajo a alto: 3 series x 15-12 repeticiones
  • Aperturas en polea sentado: 3 series hasta el fallo
  • Fondo en máquinas: 3 series x 15 repeticiones
  • Press de banca con máquina Smith: 4 series x 10 repeticiones
  • Crunch declinado: 4 series x 19 repeticiones
  • Crunch en polea: 4 series x 10 repeticiones
  • Levantamiento de piernas acostado: 3 series x 20-15-10 repeticiones

Día 2: Cuádriceps y bíceps

  • Sentadillas con barra: 4 series de 8-10 repeticiones
  • Press de piernas: 4 series de 12 repeticiones
  • Zancadas caminando: 3 series de 10 repeticiones por pierna
  • Extensión de piernas: 3 series de 15 repeticiones
  • Curl con barra: 4 series de 10-12 repeticiones
  • Curl martillo: 3 series de 12 repeticiones

Día 3: Espalda

  • Jalones frontales (agarre neutral): 4 series de 10-15 repeticiones
  • Remo con barra (agarre ancho): 4 series de 10 a 12 repeticiones
  • Remo unilateral sentado en máquina: 3 series de 12 repeticiones por lado
  • Remo con apoyo en el pecho en máquina: 3 series de 10 a 12 repeticiones
  • Extensión con polea con brazo recto (fijación de cuerda): 3 series de 12 a 15 repeticiones
  • Hiperextensiones: 3 series x 15 repeticiones

Día: 4: Hombro y abdominales

  • Elevación lateral con mancuernas: 4 series de 15-20 repeticiones
  • Press militar sentado con mancuernas: 4 series de 10-12 repeticiones
  • Remo vertical con cable: 3 series de 12 repeticiones
  • Face-Pull: 3 series de 15 repeticiones
  • Crunch declinado: 4 series x 19 repeticiones
  • Crunch en polea: 4 series x 10 repeticiones
  • Levantamiento de piernas acostado: 3 series x 20-15-10 repeticiones

Día 5: Femoral y tríceps

  • Peso muerto rumano: 4 series de 8-10 repeticiones
  • Curl de piernas acostado: 4 series de 12 repeticiones
  • Puente glúteos: 3 series de 15 repeticiones
  • Curl de piernas sentado: 3 series de 15 repeticiones
  • Fondos de tríceps: 4 series hasta el fallo
  • Press francés por encima de la cabeza: 3 series de 12 repeticiones

Día 6 y 7: Descanso

Estos dos días Derek Lunsford se los toma de descanso xatea.es.





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(function ($) { var $self = $('.adace-loader-67483d7750d41'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7750d41 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7750cee%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7750d41(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7750d41(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d7750e12'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7750e12 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7750dc6%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7750e12(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7750e12(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d7750ee2'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7750ee2 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7750e96%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7750ee2(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7750ee2(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Lunsford dice que normalmente realiza ejercicios cardiovasculares en ayunas antes del desayuno, luego desayuna y toma sus suplementos primero.

No todo es entrenamiento duro. Para mantener una masa muscular así es necesaria una buena alimentación. Derek Lunsford es estricto con la dieta y realiza unas 6 comidas diarias y en días de hipertrofia puede consumir cerca de 5000 calorías.

dieta de Derek Lunsford

Nosotros hemos realizado una investigación sobre la alimentación de Derek Lunsford para ser uno de los mejores culturistas del mundo. Y este es un ejemplo de su dieta normal:

  • Desayuno: 30g de solomillo, 35g de arroz blanco cocido, Media cucharada de Evogen Lipocide (potenciador metabólico) y dos cucharadas de Evogen Carnigen (polvo quemagrasas) en agua.
  • Comida: 35g de bacalao, 30g de arroz blanco, una taza de Wholly Avocado
  • Pre-Entrenamiento: 35g onzas de pollo cocido, 30g onzas de arroz blanco cocido, 9g de aceite de coco
  • Post-Entrenamiento: Dos cucharadas de proteína en polvo IsoJect
  • Merienda: 30g de bacalao cocido, 35g de arroz blanco
  • Cena: 30g de salmón cocido, 35g de arroz blanco, salsa de mango (al gusto)





(function ($) { var $self = $('.adace-loader-67483d7751a5e'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7751a5e = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d77519ff%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751a5e(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751a5e(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d7751b33'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7751b33 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7751ae7%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751b33(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751b33(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d7751bf4'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7751bf4 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7751baa%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751bf4(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751bf4(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Ademas de esta alimentación Derek Lunsford toma varios suplementos, aquí te dejo la lista de suplementos que consume casi a diario:

  • Probiótico (30 mil millones de UFC)
  • Evogen Evolog
  • Evogen Evovite Multivitamina
  • Evogen Evozima
  • Vitamina D3 (10.000 UI)
  • Cuidado del Hígado Himalaya
  • N-Acetilcisteína (NAC)
  • aspirina bebe
  • Omega 3







(function ($) { var $self = $('.adace-loader-67483d7751fbb'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7751fbb = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7751f69%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751fbb(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751fbb(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d7752095'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7752095 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7752049%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7752095(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7752095(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d775214e'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d775214e = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7752106%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d775214e(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d775214e(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Créditos de la imagen http://dbbeebom