Andrew Jacked’s Brutal Back and Leg Workout: A Look Inside the Training of a Top Olympian – Muscle & Fitness

Chinedu Andrew Obiekea certainly lived up to the nickname “Andrew Jacked” this year. After placing top 3 in both the Arnold Classic and Mr. Olympia, the Nigerian-French athlete has worked his way to the pinnacle of bodybuilding, and if his recent back and legs training is anything to go by, 2026 could prove to be his best year yet.

Andrew Jacked shared his sweat-filled session to his nearly one million followers on Instagram, revealing that while the 6-foot-1 giant likes to get started with some heavy free weights, he also likes to take a guided approach, using machines to hone his physique. Here’s how to try it yourself.

Andrew Jacked’s brutal back and leg workout

• Walking lunges
• Smith Machine Front Squat
• Driving machine with standing plate and lever
• Seated leg extension machine
• Seated Leg Curl Machine
• Seated adductor machine
• Seated kidnapper machine
• Hip thrust machine

Training distribution

Andrew Jacked is known for his flexibility for a big man and likes to warm up with walking lunges. They may look easy, but these are seriously tiring for the quads, glutes and hamstrings. With the blood flowing, the big man sat on the blacksmithing machine and performed a few solid front squats. This move is ideal for building the quads, hip flexors, and back while placing less stress on the spine compared to a traditional back squat.

Next, Andrew Jacked used a plate-loaded lever machine with a V-Bar attachment to control the raising and lowering of his T-bar style rows while standing. This exercise puts you in a similar position to an RDL, but with added stability from the guided path of the machine. The bodybuilder destroyed his glutes, hips, upper back and lats.

Note: If you don’t have this machine at your local gym, you can achieve a similar move at the cable station.

For the fourth exercise, the powerhouse completed the leg extensions by fully extending his legs and then pausing under tension at the top of the load for a while, crushing his quads again. He also takes the same break when he’s on the seated leg curl machine, a move that builds bigger hamstrings and thighs. Finding that extra stretch and activating the muscles as fully as possible, using time under tension, is a common feature of Jacked’s detailed training approach.

The man mountain was left in place for adductors, an exercise that probably gave you flashbacks of those running lunges because it hammers the inner thigh. The participant’s flexibility was clearly evident here as he opened his legs wide and then pressed the weight towards his knees, demonstrating superior hip flexor mobility. AJ then moves in opposite directions with the hip abductor machine, pushing the weight away using his hips, glutes and outer thighs.

For the finisher, the competitive bodybuilder proved that real men perform hip thrusts, using the plate-laden machine to pump up his glutes and build his lower back. “Take it one step at a time,” said Jacked after posting this weight-free workout. “Jazziirrr!!!”

To follow Andrew Jacked on Instagram, click here.