Anatoly Workout Routine in 2025 – Independent Overview of His Strength Training Methods

Day 1 – Squat Focus

Anatoly begins his training week with a demanding lower-body workout centered around strength and balance. His focus on form and consistency helps him build both power and endurance, ensuring every lift contributes to long-term progress. This day emphasizes compound movements supported by accessory work to fully engage his legs and core.

• Primary Lift: He starts with heavy back squats, performing 4 sets of 5 reps at roughly 80% of his one-rep max. This exercise builds the foundation of his leg strength and enhances overall athletic performance. Each rep is controlled, focusing on depth and core tension to develop stability throughout the movement.
• Quad Strength: Front squats come next for 3 sets of 8, targeting the front of the thighs more directly. By keeping his torso upright, Anatoly ensures maximum engagement of his quads while improving his posture and mobility under load.
• Posterior Chain Training: Romanian deadlifts are performed for 3 sets of 8 to strengthen the hamstrings and glutes. This movement improves hip hinge control and supports his overall squat depth by reinforcing the muscles along the back of the legs.
• Volume Work: For 3 sets of 10, he adds the leg press to increase muscle endurance and size. The higher volume allows him to push his legs past fatigue while keeping tension on the quads and glutes throughout the range of motion.
• Finishing Movement: Calf raises are done for 3 sets of 12, building strength and definition in the lower legs. This addition not only improves balance but also supports ankle stability, which is vital for squats and deadlifts.
• Core Stability: He wraps up leg day with planks, holding each one for as long as possible to challenge his core endurance. Strengthening the abdominal and lower back muscles helps protect his spine and maintain proper form across all lifts.

The Anatoly workout routine combines strength, control, and endurance. By mixing heavy compound lifts with accessory work and core training, he creates a balanced lower-body foundation that supports his overall training program.

Day 2 – Bench Press Focus

After a demanding leg day, Anatoly shifts his focus to upper-body strength and control. This day emphasizes pressing power, triceps development, and shoulder stability, all of which help improve his overall bench performance. His workout combines heavy compound lifts with targeted accessory movements to balance strength across the chest, shoulders, and arms.

• Main Lift: The workout begins with the barbell bench press, typically performed for 4 sets of 5 reps at around 80% of his one-rep max. This classic lift builds upper-body strength, particularly in the chest and triceps, while also improving control during heavier presses.
• Triceps Focus: Close-grip bench presses are done for 3 sets of 8 to work the triceps and inner chest. This variation helps improve lockout strength, making the final phase of his bench press more powerful.
• Chest Stretch and Shape: He performs dumbbell flyes for 3 sets of 10, focusing on a full stretch and controlled contraction to enhance chest definition and flexibility.
• Shoulder Development: Overhead shoulder presses come next for 3 sets of 8, strengthening the deltoids and stabilizers that support his pressing movements. This also helps maintain shoulder health across his weekly training split.
• Triceps Finisher: To add more volume, Anatoly includes dips or skull crushers for 3 sets of 10. Both moves are excellent for isolating the triceps and increasing overall arm endurance.
• Upper Back Balance: He finishes the workout with barbell rows, 3 sets of 8, to strengthen the upper back and improve posture. This pulling work keeps his bench press balanced by supporting shoulder stability and joint health.

Anatoly’s bench press workout highlights the importance of balance between pressing and pulling. Combining heavy lifts with isolation work ensures consistent chest growth, stronger triceps, and better shoulder stability for long-term progress.

Day 3 – Rest / Active Recovery

After two days of intense lifting in Anatoly’s workout routine, the focus is on recovery. This day helps him restore energy, reduce muscle soreness, and prepare for the heavy training that follows. Instead of complete rest, he keeps his body moving with light activity to promote blood flow and faster recovery.

• Light Cardio: He includes activities such as walking, cycling, or swimming at a relaxed pace to keep his heart rate steady and aid in muscle recovery. These low-impact exercises improve circulation without adding extra strain.
• Stretching Routine: A full-body stretching session helps release tightness from previous workouts. Anatoly focuses on major muscle groups like the quads, hamstrings, and shoulders to maintain flexibility and prevent stiffness.
• Mobility Work: Simple mobility drills such as hip rotations and arm circles improve joint health and movement range. This keeps his lifts smoother and safer during heavy training sessions.
• Relaxation and Focus: On recovery days, he also emphasizes breathing exercises and light movement to calm the mind while keeping his body active. This approach supports both physical recovery and mental reset.

Day 4 – Deadlift Focus

The Anatoly workout program centers on building overall pulling strength and stability. The deadlift is the foundation of this routine, helping him develop full-body power, especially through the lower back, glutes, and hamstrings. He also includes accessory lifts to improve form, balance muscle development, and reinforce core strength.

• Main Exercise: He begins with deadlifts, typically performing 4 sets of 5 reps at around 80% of his one-rep max. This heavy lift strengthens the posterior chain, builds grip endurance, and improves total body coordination.
• Power Variation: Deficit deadlifts are performed for 3 sets of 6 to enhance pulling strength off the floor. Standing on a small platform increases the range of motion and boosts speed during the initial phase of the lift.
• Hip Drive Work: Barbell glute bridges come next for 3 sets of 10, targeting the glutes and hips. This movement strengthens the muscles responsible for driving the bar upward during heavy lifts.
• Upper Back Strength: Pull-ups or lat pulldowns are added for 3 sets of 8 to 10 reps. These exercises develop the lats, which play a key role in keeping the bar close to the body and maintaining control during each pull.
• Rear Delts and Posture: Face pulls are performed for 3 sets of 12 to build the rear deltoids and upper back. This helps improve shoulder stability and keeps posture strong under heavy loads.
• Core Stability: Hanging leg raises, also done for 3 sets of 12, target the lower abs and strengthen the core. A strong midsection helps prevent rounding of the back during heavy deadlifts and supports overall lifting safety.

Anatoly’s deadlift day is all about strength and control. The combination of heavy pulling and targeted accessory work allows him to build a powerful posterior chain while maintaining proper balance and injury resistance.

Day 5 – Accessory / Weak Point Training

On this day, Anatoly shifts his attention to supporting exercises that strengthen lagging muscles and improve his performance on heavy lifts. It’s not about lifting the heaviest weights but about refining control, improving weak areas, and reinforcing overall balance.

• Paused Bench Press: Around 4 sets of 5 reps at 70% of his one-rep max, with a brief pause of 2 to 3 seconds at the chest. This variation increases power from the bottom of the lift and enhances bench press stability.
• Box or Paused Squats: Performed for 3 sets of 5 at roughly 70% intensity, these squats help him build speed and strength from a dead stop. The movement also improves his ability to maintain tension during the lower phase of each rep.
• Heavy Rows: Done for 3 sets of 8 per side, often using dumbbells or a T-bar. This strengthens the lats, traps, and rhomboids, contributing to stronger pulling mechanics and better posture under heavy loads.
• Triceps Pushdowns: He performs 3 sets of 12 to build pressing endurance and support the lockout phase of his bench press. The exercise isolates the triceps for focused muscle development.
• Bicep Curls: Typically completed toward the end of the session, 3 sets of 12 reps help improve arm strength and symmetry. This finishing move ensures that smaller supporting muscles stay balanced with the larger muscle groups.

Anatoly’s accessory training isn’t just supplementary work, it’s the key to maintaining long-term strength and preventing weaknesses from limiting his progress. This approach ensures every lift feels more controlled and balanced. The structure of the Anatoly workout highlights how attention to smaller muscle groups can make a big difference in overall performance.

Days 6–7 – Rest and Recovery

After a week of challenging lifts, Anatoly prioritizes rest to let his body and mind recharge. These days are meant for recovery, not inactivity—he keeps his body moving lightly while giving his muscles and nervous system time to rebuild.

• Active Rest: Anatoly usually takes the weekend or two days during the week away from heavy training. He keeps activity levels low with light cardio such as walking, cycling, or sometimes boxing for fun and movement.
• Mobility and Stretching: He includes gentle stretching and mobility drills to keep his joints loose and reduce tightness from heavy lifting sessions. This helps maintain flexibility and prevents stiffness before the next training week.
• Recovery Tools: Foam rolling and similar self-massage techniques help him relieve muscle soreness and increase circulation. These tools speed up recovery and keep his body feeling fresh.
• Mental Recharge: Recovery days are also about mental reset. Anatoly uses this time to relax, reflect on his progress, and prepare for the next training block with a clear focus.

Anatoly’s workout approach emphasizes that recovery is just as important as training. Giving his body space to recover allows him to return stronger and perform better during the next week of the Anatoly workout routine. His discipline in balancing intensity and rest is a key part of his consistent progress.

Note: The weekly structure outlined here represents a general version of Anatoly’s overall workout approach. In his own training, he often adjusts the order, intensity, and accessory work depending on progress and fatigue. The central idea of his plan remains consistent—dedicating separate days to each major lift, building strength through focused accessory work, and ensuring enough recovery between similar muscle groups. This balance helps him train efficiently while avoiding burnout and overtraining.

Supplements

Anatoly keeps his supplement routine straightforward and focused on supporting training, recovery, and overall wellness. Some items are part of his regular stack, and some are supplements he may use depending on his needs throughout the week.

• Creatine monohydrate: Often used to support strength output and help him maintain power during heavy lifts. This supplement is a common part of strength training routines because it can help muscles recover between sets and stay ready for repeated heavy efforts.
• Whey protein: A quick way for him to increase daily protein intake, especially after long training days. It gives him an easy source of amino acids for muscle repair and helps him stay consistent with daily nutrition when whole meals are harder to fit in.
• Beta alanine: He may use this supplement to help reduce the burning sensation during high-rep sets. It can support longer sessions where repeated efforts place extra demand on his endurance and work capacity.
• Fish oil: This is possibly part of his routine for joint comfort and general recovery. The omega-3 fatty acids can support him during weeks with a lot of heavy lifting, especially when his joints and connective tissues are under more stress.
• Daily multivitamin: He likely uses this to cover small nutritional gaps and maintain overall health. A multivitamin helps ensure he is not missing important vitamins and minerals during busy training periods.
• Vitamin D: This may be included when sunlight exposure is low. It can support general wellness and help sustain energy levels during long lifting blocks.
• Hydration and electrolytes: Anatoly pays attention to his fluid intake and typically drinks around 3 to 4 liters of water each day. Staying hydrated helps him maintain strength and avoid performance drops that can happen when electrolytes run low.
• Aribba Nutrition: He also runs his own supplement company in Europe. While his exact personal choices from the brand are not listed, creating his own line shows how much importance he places on supporting training with proper nutrition.

Anatoly’s supplement approach stays simple and focuses on practical items that help him train consistently, recover well, and cover any areas that might be harder to manage through food alone.

Daily Workout Routine

Anatoly organizes his training days in a way that keeps him strong and focused from the moment he steps into the gym. He likes to begin with the biggest lift of the day and then build around it with movements that strengthen the muscles behind that lift. This structure helps him stay efficient, avoid fatigue early, and get more out of every session.

• Getting the body ready: He starts with a short prep session that includes mobility work, dynamic movements, and a few minutes of light cardio. This helps warm his muscles, loosen his joints, and reduce the chance of injuries before he begins lifting.
• Main strength movement: On his pulling-focused days, Anatoly begins with heavier variations of deadlifts. He may start with Block Deadlifts for a couple of challenging sets, followed by low-rep Conventional Deadlifts. This section of the workout is where he pushes the hardest, since it builds the strength he is known for.
• Support work for the back: After completing the heavy pulls, he stacks in several exercises aimed at building strong upper and lower back muscles. This often includes Dumbbell Rows, Close-Grip Lat Pulldowns, Weighted Pull-Ups, and Weighted Hyperextensions. Using a mix of angles and rep ranges helps keep his back solid and balanced.
• End-of-session core or conditioning: To finish the workout, he might add planks, hanging leg raises, or a brief conditioning drill. On many days he also includes a boxing session later on for extra stamina. He has mentioned that the boxing work gives him confidence and helps with all the playful pranks he does in the gym.

Anatoly’s daily routine blends heavy lifting with targeted back work, core training, and conditioning, giving him a structure that builds strength while keeping his workouts enjoyable. This mix also helps him stay well-rounded and prepared for demanding barbell sessions throughout the week.

Routine Exercises

Anatoly’s weekly training includes a wide mix of movements that help him stay strong, balanced, and athletic. He relies on a clear structure that blends heavy barbell lifts with assistance work and mobility training. This gives him a routine that supports long-term progress and keeps his body prepared for demanding sessions.

• Key compound lifts: He uses heavy barbell movements such as squats, bench press, deadlifts, and overhead press to build full-body strength. These lifts form the base of his training since they allow him to move a lot of weight and train multiple muscle groups at once.
• Additional strength builders: On top of the big lifts, he trains exercises like front squats, incline bench press, barbell rows, dumbbell rows, pull-ups and chin-ups, dips, skull crushers, bicep curls, Romanian deadlifts, hyperextensions, and leg press. These movements help him target specific muscles, add more volume, and strengthen the areas that support his main lifts.
• Bodyweight and mobility work: Anatoly also includes simple mobility drills and calisthenics. He has been seen doing movements like muscle-ups or stretch routines, showing that he values staying mobile and athletic even while focusing on heavy strength training.
• Ordered training approach: Every workout starts with the main lift of the day to build strength while he is fresh, followed by accessory exercises that help with muscle growth, technique, and overall balance. Keeping this order allows him to stay consistent and get more out of each session.
• Building pound-for-pound strength: One of his goals is to stay strong for his bodyweight. This style of training helps him perform lifts that surprise heavier lifters and maintain the impressive strength he is known for.
• Long-term consistency: His abilities come from more than a decade of steady training. Although he jokes at times about being a “genetic freak,” his progress reflects years of sticking to a clear routine and pushing himself with a smart plan.

The Anatoly exercise choices show how a mix of heavy lifts, supporting movements, mobility, and long-term consistency can create an effective strength routine. His blend of structure and hard work is a big part of why he continues to stand out in the lifting world.

Anatoly Workout Philosophy

Anatoly’s training mindset centers on steady progress, smart structure, and habits that help him stay strong without wearing himself down. His approach focuses on long-term strength and confidence rather than pushing for risky personal records.

• Focus on strength and power: His routine builds strong main lifts like the squat, bench press, and deadlift, supported by accessory movements that strengthen weaker areas and help prevent injuries. This combination allows him to stay well-rounded and stable under heavy weight.
• Strong belief in hard work: He often talks about how progress comes from dedication and staying consistent with a solid plan. One of his guiding ideas is that real improvement comes from daily effort, showing how much he values discipline over quick wins.
• Structured training style: Anatoly prefers a clear program instead of constantly testing his limits. He avoids frequent max attempts to protect his central nervous system and instead increases the weight steadily across his sets. In deadlift sessions, for example, he sometimes adds around 40 kg each set and works up to three to five reps rather than going for heavy singles.
• Preparation before heavy lifts: Every workout begins with a full warmup that includes mobility work and at least seven minutes of cardio before he starts lifting. This helps him stay healthy, move well, and reduce the chance of injury.
• Training for the long run: He sees strength building as a long-term process. Good technique and proper warmups help him lift safely. He also likes training alone because it keeps him focused on his goals. He has even joked that deadlifts are his favorite exercise in the world, which shows how much he enjoys heavy work in the gym.
• Extra conditioning work: His routine often includes about thirty minutes of treadmill cardio for added endurance. Some days he also adds boxing sessions, which he enjoys and which help him feel more secure when filming his prank videos.

Anatoly’s workout philosophy highlights the value of structure, consistent training habits, thoughtful warmups, and supportive conditioning work. This steady, disciplined approach is a big part of how he’s built impressive real-world strength while staying healthy and confident in every gym session.

By checking your PR you will never become stronger. You always need to follow the training program and plan.

Workout Diet

Anatoly’s eating routine is built around fueling long training sessions and supporting muscle recovery. He focuses on steady calorie intake throughout the day instead of relying on one or two large meals. His approach centers on practical food choices that keep his energy high without making nutrition complicated.

• High-calorie daily intake: He usually eats around three to four thousand calories a day to support strength training. This range gives him enough fuel for heavy lifting and helps maintain the muscle mass he has built over the years.
• Breakfast choices: A typical morning meal includes several eggs, whole-grain toast, fruit like bananas or berries, and sometimes a sweet item such as a bit of jam. These foods give him quick energy along with protein to start the day strong.
• Lunch meals: His midday plate often combines a protein source like a beef steak or chicken breast with carbs such as pasta or potatoes. Vegetables usually make their way in as well to round out the meal with extra nutrients.
• Snack options: He keeps snacks simple with things like rice cakes and peanut butter, cottage cheese with fruit, or whey protein shakes. Nuts and Greek yogurt are also reliable choices that help him add calories and stay full between meals.
• Dinner routine: Evenings usually include another protein-heavy dish with a carb source. Chicken, fish, or lean meat may be paired with rice, potatoes, or pasta, along with vegetables. His dinner stays consistent with the same balance of protein and carbs he uses earlier in the day.
• Late-night treat: After a later training session, he might drink a casein shake or have milk to support overnight recovery. Sometimes he enjoys a small sweet item such as dark chocolate, which fits into his routine without affecting progress.

Even with such a structured diet, Anatoly still allows himself room to enjoy comfort foods. He has said he likes pizza and occasionally reaches for burgers, fries, or soft drinks as a reward. He keeps these meals in moderation so he can enjoy his favorites while still keeping his protein, carb balance, and overall intake steady enough to support heavy training.