Six-time Ms. Olympia champion, Andrea Shaw, has dominated the Olympia stage with six consecutive wins since 2020 and has built her 27-inch thighs out of a desire to stay at the top of her game. Recently, “M’s Pretty Muscle” shared a workout that keeps her pecs on point, so you can try it too.
When it comes to her strategy for legs, Shaw wants to retain her Ms. Olympia trophy by day and surprise the public with quality over quantity at night. Coaches and bodybuilding icons emphasize growth through heavy activities that signal the body to adapt. “Another one for the books,” the winner commented, as she shared an inspiring performance via Instagram. Here’s how to repeat your reps.
Andrea Shaw’s Ms. Olympia Full Leg Day Workout
- Dumbbell Bulgarian Split Squat
- linear hack press machine
- single leg press
- leg extension machine
Andrea Shaw’s training philosophy for bigger legs
Starting the session with dumbbell Bulgarian split squats, Shaw wasted no time in going to work, tiring the legs with a compound movement to activate those muscles. Weighted Bulgarian split squats hammer the quads, but you’ll also recruit the adductors, calves, glutes, hamstrings, core, shoulders, and back, meaning each next exercise will require extra effort to complete.
Coming in second was the linear hack press machine, which provided a more structured path of movement after the uncertainty of free weight squats. By pushing the weight away from your body, the quads will once again come into play, along with additional support from the glutes and hamstrings.
To work on her symmetry, Shaw’s third movement is the single leg press. Although you can’t go so heavy with this unilateral approach, single-limb work is a good strategy for building balance and ensuring that strength and muscle are distributed evenly across each leg.
Finally, Shaw isolated her legs with the leg extension machine, attacking the quads from all angles to build on her already burning legs. The leg extensions are efficient, as they hit the rectus femoris (front), vastus medialis (inside) and vastus lateralis (outside) muscles in the upper leg, giving the greater sacroiliac width that Shaw displays on stage, or seductively in a costume.
To try Shaw’s definitive workout for yourself, aim for 8 to 12 reps, go heavy and repeat for 3 sets.
To follow Andrea Shaw on Instagram, Click here.
