2025 Olympia Protocol Series – Push Day Training Breakdown

[Mike Sommerfeld]

Mike just launched his Olympia Protocol Part II, a refined science-based bodybuilding plan. This phase reduces overall working sets, shifts certain exercises around, and kicks off with five straight days of raw training footage leading into his prep. Fans can even download the full protocol at maximat.com.

He’s 10 weeks out from the Olympia, and his condition is steadily improving with new low weigh-ins and sharper definition. The push workout featured:

• Chest: 3 exercises
• Shoulders: 2 exercises
• Triceps: 2 exercises

Instead of chasing heavy numbers recklessly, Mike focuses on controlled movement and strict isolation—eliminating unnecessary body stiffness and wasted energy. The idea is to fail in the rep range with lighter weights while maximizing tension directly on the target muscle.

He explained how resetting to lower training weights actually allows for new progression. In his first Olympia Protocol phase, he doubled reps week to week while eating and sleeping like a machine. Now, in a deficit, the goal shifts toward maintaining strength, stimulating growth, and pushing conditioning forward.

The video captured raw sets, gym interactions, and even his thoughts on training culture differences between Spain and Germany. He also shared recovery tips like using extra salt to fight cramps and improve mind-muscle connection.

By the end of the workout, Mike reflected on how his physique is tightening up week by week. Stress reduction has helped him shed water, and posing 10 weeks out showed real progress. He closed by reminding viewers that as prep intensifies, his energy for talking fades—so these raw videos may be some of the last relaxed training clips before things get brutally serious.



Follow this thread to stay up to date on the Olympia Protocol Part 2!

 

[Mike Sommerfeld]

Olympia Protocol II – Brutal Leg Day Breakdown

Mike is back with another raw training session, this time diving into a full leg workout as part of his refined Olympia Protocol II. The session starts with hamstrings and moves into heavy quad-focused work, built around leg press, hack squats, and hip thrusts. His approach emphasizes progressive overload without ego lifting, focusing on quality reps to push recovery and growth.

He explains his warmup method—high reps with light weight, then moderate, then heavier until near working sets. Unlike other body parts, leg curls are always four full sets, designed to maximize hamstring stretch and blood flow. This time he alternates seated and unilateral curls to balance both sides.

Mike also reflects on glycogen depletion post-refeed, noting that muscles feel flatter but strength is still holding. He stresses the importance of patience and progression, resisting the urge to chase numbers that risk overtraining.

Key takeaways:

• Execution > Numbers: Quality reps matter more than chasing weight.
• Two working sets per movement to failure—warmups don’t count.
• Hip thrusts revised technique: Starting from the bottom for deeper stretch and stronger contraction.
• Quads pushed to the limit with hack squats and leg press, emphasizing heels over toes for maximum tension.
• Discipline over motivation: Mike points out that champions push through exhaustion with commitment, not hype.

He ends with posing practice, showing off tightening lines and fullness despite some water retention. Mike also plugs the full Olympia Protocol II download, along with discounts on coaching, gear, and supplements.

This was a grueling 1.5-hour leg assault, capped with cardio, proving again that the path to Olympia is built on smart, structured brutality—executed rep by rep.

 

[Mike Sommerfeld]

Olympia Protocol II – Pull Day Recap

Day 3 of the Olympia Protocol II brings a raw, no-nonsense pull workout—back, shoulders, and biceps—designed around Mike’s new lower-volume, higher-intensity training style. The full updated plan is available for download, complete with sets, reps, rest times, and explanations for anyone wanting to follow along.

Back Training

• Started with pullovers using a modified grip for deeper contractions and stretch.
• Progressed into single-arm lat pulldowns with a focus on pulling down toward the knee for maximum lat activation.
• Finished back with high-elbow overhand rows to hit traps, rear delts, and upper back—keeping movements controlled to avoid unnecessary fatigue.

Shoulders & Side Delts Mike added lateral raises (cables and machines), paired with rear delt work. He keeps shoulders on a 3x-per-week frequency, focusing on volume spread across sessions rather than blasting them in one day. Controlled tempo and failure-based reps were emphasized.

Biceps The session closed with cable stretch curls behind the body, isolating the biceps for a strong finish before posing practice.

Prep Notes

• Mike is ~9.5 weeks out from Olympia, staying lean while managing weight cap pressure.
• Refeed day: planned a sushi-based meal instead of heavy cheat foods to avoid inflammation, water retention, and digestion issues.
• Menthol-based “Work Harder” nose strips, waist trainer use, and grips were highlighted as tools for performance and physique control.
• Mentioned peptide use (MT2 for tanning, TB500 + Thymosin Alpha-1 for recovery) and how they sped up his healing from recent dental surgery.

Mindset & Posing The focus is on precision—each rep controlled, each set measured. Shnie’s support pushes him deeper into sets, reinforcing Olympia prep intensity. Daily posing shows visible improvements in waistline, striations, and muscle fullness.

This session showcased the balance of science-based training and discipline, with Mike emphasizing efficiency, recovery, and detail-oriented execution over reckless volume.

 

[Mike Sommerfeld]

20K Steps & Brutal Hack Squats – Prep Life at Its Finest

In this video, we get a full look into prep life nine weeks out from the Olympia. The day kicks off with morning cardio on the bike and a balcony tan before diving into the new Olympia Protocol II leg workout. The highlight is a savage back-to-back leg press and hack squat combo—leaving legs shaky and cramping, exactly how growth is forced.

Outside the gym, it’s non-stop movement: 20,000+ steps, grocery runs, meal prep, and a trip to the doctor for full bodybuilding-specific bloodwork to stay on top of health markers before Vegas. We see the real grind—rice crackers swapped for lighter carbs, endless fish and rice meals, and even debates about whether sweet potatoes should be microwaved or air-fried.

Along the way, he links up with friends, discusses diet struggles, acid reflux issues, and the daily discipline of cardio, training, and strict meals. The watch is clocking every step, the diet face is coming in, and the prep intensity is hitting hard.

This is pure pro bodybuilding lifestyle—cardio, heavy legs, meticulous diet, constant walking, and the never-ending search for small improvements. If you want to see what real Olympia prep looks like, this is it.

 

[Mike Sommerfeld]

Olympia Prep: Brutal Lower Body Session – Science-Backed Protocol in Action

Just watched the latest drop from the Olympia Protocol II series, and it’s a raw, no-BS look at how serious contest prep really gets. This one focused on legs and posterior chain work—and you could feel the intensity through the screen.

The session kicked off with adductor work, seated hamstring curls, deadlifts, extensions, leg press variations, and walking lunges to cap it off. What stood out was the mix of science-based programming and sheer mental grit—warmups carefully structured (light to heavy ramp-ups), form locked in, and each set tracked against logbook numbers. The message: precision plus progression.

Cardio is dialed in too—30 minutes fasted plus extra walking to keep weight trending down. Even with fatigue, poor sleep, and hunger creeping in, the mentality is clear: data, consistency, and execution over emotions.

Highlights:

• Training partner “Shnie” is transitioning from high rocks running back to bodybuilding, with a new female-focused protocol in the works.
• Discussion on fatigue, recovery, and how refeeds impact strength across the week.
• Brutal deadlift and leg press sequences taken to near-collapse, with failure, dizziness, and that classic bodybuilding fight against the body’s quit signals.
• Mentions of peptides like TB500, BPC-157, and methylene blue for recovery, plus future excitement about newer fat-loss peptides.
• Post-workout reflections reinforce the “work harder” mindset—daily steps, cardio, and consistency matter more than hype days.

By the end, the walking lunges looked like pure survival, but that’s what Olympia-level prep is about—pushing through the internal fight when your body wants to quit.

This vid shows exactly why bodybuilding is more than lifting weights—it’s a war of discipline, data, and willpower.

 

[Mike Sommerfeld]

Peptides I’m Using in Prep – Dosages, Applications & Real Results

Just watched a solid breakdown on peptides in bodybuilding prep, and it’s worth sharing here for anyone interested in performance, recovery, or even skin health.

The video walks through the exact peptides, dosages, and timing being used right now during contest diet prep:

• HGH Fragment 176–191 – Taken fasted in the morning and pre-cardio. Helps shift calorie burn toward fat instead of glucose. Reported as beginner-friendly, with almost no side effects beyond slight redness at the injection site.
• Thymosin Alpha 1 – Used for immune support. Speeds up healing (the example given: post dental surgery healed in 3 days instead of 2 weeks). Boosts T-cell activity, helps fight infections, and may even have cancer-preventive properties.
• MT2 (Melanotan II) Nasal Spray – Originally for skin protection, now used for tanning. Results kick in within weeks, especially after sun or tanning bed exposure. Side effects? Heightened libido in men.
• TB500 + BPC-157 – The classic healing combo. Taken together in recovery weeks (500 mcg each) to regenerate joints, tendons, and muscle tissue. Used monthly for systemic recovery or at higher doses for serious injuries. Long-term cancer concerns have never shown up in practice despite decades of use.
• GHK-CU Serum – For skin health. Improves collagen, reverses signs of aging, helps with acne or stretch marks. Applied as a face serum, but also available in injectable form.

He also touched on newer, not-yet-in-use peptides:

• Retatrutide – “Diet in a syringe.” Reported to crush hunger, burn fat, improve liver health, and lower inflammation.
• SLPP – “Cardio in a pill.” Supposedly tricks the body into burning energy as if you were doing cardio, even while resting.

The main takeaway: peptides are being applied strategically—fat loss early in the day, healing cycles timed with training blocks, beauty-focused peptides for stage presence, and experimental ones saved for the future.

Interesting stuff, especially how GHK-CU and MT2 cross into aesthetics while TB500/BPC remain staples for recovery.

 

[Mike Sommerfeld]

Mike Sommerfeld – Olympia Protocol II Upper Body Workout Recap

IFBB Pro Mike Sommerfeld continues his science-based Olympia Protocol II with a brutal upper body day, combining precision, intensity, and prep-focused discipline.

This session covers chest, back, shoulders, biceps, and triceps. Mike emphasizes execution over ego—bringing elbows together instead of just moving hands on pec flies, controlling every inch on rows, and focusing on stretch and contraction instead of chasing numbers.

Despite being deep into prep with low carbs, heavy cardio, and mounting fatigue, Mike still pushed out progression: more reps on flat press, strong pull-up volume with straps, and heavy Cybex rows targeting lower lats. Shoulders got hammered with side and rear delt supersets, showing how frequency and controlled volume can keep growth moving even during a deficit.

He also shared insights on recovery: reduced training volume has sped up healing, nasal strips improve sleep quality, and peptides like TB500, Thymosin Alpha-1, and Epamorelin have accelerated recovery from both training and surgery. He stressed the importance of sleep and mentioned considering DSIP for deep sleep during final weeks of prep.

Beyond the sets and reps, Mike gave fans a look into the mindset of an Olympia competitor—acknowledging fatigue, diet struggles, and the mental toll, but staying locked in with visualization, discipline, and an eye on the Olympia stage.

Highlights from the session:

• Chest: Pec flies, flat press with progressive overload focus.
• Back: Pull-ups with straps, Cybex rows for lower lats.
• Shoulders: Side and rear delt supersets with cables.
• Arms: Dips, preacher curls, rope extensions to finish.
• Recovery hacks: peptides, sleep focus, reduced training volume.

Mike is now nine weeks out from Olympia—leaner, sharper, and pushing through fatigue with relentless drive. Fans can follow the full protocol (download available via his site) for exact sets, reps, and structure.