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Anatoly’s Workout Routine – Achieve Anatoly’s Strength!

picture of Anatoly's Workout routine being a fake trainer

Welcome to Anatoly’s Workout routine for maximum strength, where we detail his workout and methods! Check out our highlighted workouts:

  • Anatoly’s Strength-Building Bench Workout
  • Anatoly’s Strength-Building Squat Workout
  • Anatoly’s Strength-Building Deadlift Workout

Vladimir Shmondenko’s Personal Profile:

  • Birth Date: August 10, 1999
  • Birthplace: Kryshtopivka, Central Ukraine
  • Height: Approximately 5’11”
  • Weight: Around 80 kg (176 lbs)

Record-Breaking Strength

As of June 2023, Vladimir Shmondenko has set remarkable records in powerlifting:

  • Deadlift: 290 kg (639 lbs)
  • Squat: 210 kg (462 lbs)
  • Bench Press: 161 kg (355 lbs)

These impressive achievements are a testament to his relentless work ethic and commitment to powerlifting.

Vladimir Shmondenko, or Anatoly, stands as a true embodiment of strength and perseverance in the sport. So how does Anatoly achieve such amazing feats?

Anatoly’s Powerlifting-Focused Workout Routine

Anatoly, a Ukrainian powerlifting champion, has a training regimen that emphasizes maximal strength development, reflecting his primary focus on powerlifting.

His workout plan is structured to enhance his performance in the three key lifts: squat, bench press, and deadlift.

Day 1: Squat Focus

ExerciseSetsRepsNotes
Back Squat5 pyramid sets3-5 rep rangeWorking up to a heavy triple or quintuple
Front Squat4 pyramid sets6-8 rep rangeFor quad development and core stability
Leg Press3 sets till failure8-10 rep rangeAdditional volume for leg growth
Calf Raises4 sets till failure12-15 rep rangeCalf strengthening and hypertrophy

Anatoly emphasizes heavy back squats, progressively increasing weight to build raw power and strength in his legs, essential for a strong foundation in powerlifting.

Day 2: Bench Press Focus

ExercisesSetsRepsNotes
Bench Press5 pyramid sets3-5 rep rangeBuilding up to a heavy set
Incline Bench Press4 sets till failure6-8 rep rangeTo target the upper chest
Dumbbell Fly’s3 sets till failure10-12 rep rangeFor chest width and stretch
Tricep Dips4 sets till failureFill FailureFor tricep strength and mass

The bench press day revolves around increasing upper body strength, particularly in the chest and triceps, which are crucial for a powerful bench press.

Day 3: Deadlift Focus

ExerciseSetsRepsNotes
Deadlift5 pyramid sets3-5 rep rangeHeavy pulls focusing on form and power
Romanian Deadlift4 sets till failure6-8 rep rangeTo strengthen the hamstrings and lower back
Bent Over Rows3 sets till failure8-10 rep rangeUpper back and grip strength
Hyperextensions4 sets till failure10-12 rep rangeLower back endurance and health

On deadlift days, Anatoly prioritizes building overall back strength and improving his pulling mechanics, essential for a solid deadlift.

Day 4: Accessory and Recovery

ExerciseSetsRepsNotes
Light Squat or Deadlift Variations38-10 rep rangeActive recovery and technique work
Shoulder Press4 sets till failure6-8 rep rangeOverall shoulder development
Pull-Ups/Chin-Ups4 sets till failuretill failureUpper body strength and control
Core Work (Planks, Leg Raises):3 sets eachtill failureCore strength and stability

This day is focused on accessory movements that complement the main lifts and aid in recovery, ensuring that Anatoly maintains balance and avoids overtraining specific muscle groups.

Days 5-7: Rest and Active Recovery

ExerciseNotes
Light Cardio or Mobility Work
Stretching and Foam RollingAdequate Rest for Muscle Recovery and Growth

Rest days are crucial for Anatoly’s routine, allowing his body to recover from the intense training sessions and to prepare for the next cycle of heavy lifts.

This balanced approach helps him maintain peak performance and reduces the risk of injury.

Looking to follow this routine? Click Here To Download An App To Add Anatoly’s Workout Routine.

What To Expect From This Program

Anatoly’s workout routine focuses on strength and muscle growth, combining powerlifting and bodybuilding principles.

His program includes a mix of upper and lower body workouts with exercises like bench presses, squats, deadlifts, and various isolation movements.

The routine is structured over a week with specific days dedicated to different muscle groups and includes days for rest or active recovery.

Anatoly’s diet plan emphasizes a high-calorie intake with a focus on proteins, healthy fats, and complex carbohydrates, aiming for a balance of nutrients to support muscle growth and recovery.

The program is designed to cater to different fitness levels, offering variations for home workouts and gym routines, supplemented with video tutorials, nutrition advice, and core workouts.

Common Questions

How is anatoly so strong?


Anatoly is strong due to a combination of genetics, dedicated training, and proper nutrition.

How to train like anatoly?


To train like Anatoly, focus on a combination of strength training, cardiovascular exercises, and flexibility workouts. Ensure a balanced diet and consistent routine, emphasizing proper technique and gradual progression.

What cardio machine does Anatoly use? How long does he do cardio for?

Anatoly primarily uses a treadmill for his daily cardio with 30-minute session.

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