Welcome to Anatoly’s Workout routine for maximum strength, where we detail his workout and methods! Check out our highlighted workouts:
Table of Contents
- 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
| Exercise | Sets | Reps | Notes |
| Back Squat | 5 pyramid sets | 3-5 rep range | Working up to a heavy triple or quintuple |
| Front Squat | 4 pyramid sets | 6-8 rep range | For quad development and core stability |
| Leg Press | 3 sets till failure | 8-10 rep range | Additional volume for leg growth |
| Calf Raises | 4 sets till failure | 12-15 rep range | Calf 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
| Exercises | Sets | Reps | Notes |
| Bench Press | 5 pyramid sets | 3-5 rep range | Building up to a heavy set |
| Incline Bench Press | 4 sets till failure | 6-8 rep range | To target the upper chest |
| Dumbbell Fly’s | 3 sets till failure | 10-12 rep range | For chest width and stretch |
| Tricep Dips | 4 sets till failure | Fill Failure | For 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
| Exercise | Sets | Reps | Notes |
| Deadlift | 5 pyramid sets | 3-5 rep range | Heavy pulls focusing on form and power |
| Romanian Deadlift | 4 sets till failure | 6-8 rep range | To strengthen the hamstrings and lower back |
| Bent Over Rows | 3 sets till failure | 8-10 rep range | Upper back and grip strength |
| Hyperextensions | 4 sets till failure | 10-12 rep range | Lower 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
| Exercise | Sets | Reps | Notes |
| Light Squat or Deadlift Variations | 3 | 8-10 rep range | Active recovery and technique work |
| Shoulder Press | 4 sets till failure | 6-8 rep range | Overall shoulder development |
| Pull-Ups/Chin-Ups | 4 sets till failure | till failure | Upper body strength and control |
| Core Work (Planks, Leg Raises): | 3 sets each | till failure | Core 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
| Exercise | Notes |
| Light Cardio or Mobility Work | |
| Stretching and Foam Rolling | Adequate 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.
