Anatoly is Vladimir Shmondenko, a Ukrainian powerlifter who became a global fitness phenomenon by disguising himself as a gym janitor and then effortlessly out-lifting bodybuilders twice his size. Behind the viral pranks is a legitimate competitive powerlifter who has been training since his early teens, building his strength from scratch with homemade concrete weights on a cattle farm in the village of Krishtopivka, Ukraine.
His lifts are real: a 290 kg (639 lb) deadlift, a 210 kg (462 lb) squat, and a bench press that keeps climbing. This article breaks down Anatoly's complete workout routine in 2026, including his training split, session-by-session exercise selection, sets, reps, and the supplements he uses to support elite-level strength.
Anatoly trains 4 to 5 days per week using a powerbuilding approach that blends heavy compound movements with targeted hypertrophy work. Every session starts with a primary lift performed at near-maximal intensity, with accessories built around strengthening the muscles that drive that lift.
Top 5 Anatoly Workout Products
Training Philosophy
Anatoly's training philosophy is built on a powerlifting foundation: master the squat, bench press, and deadlift, then build everything else around those three movements. He views technical precision and progressive overload as non-negotiable, pushing to his limit on every session while keeping form strict enough to avoid injuries that would set back months of progress.
What separates his approach from mainstream fitness content is its roots in raw necessity. He did not grow up with coaches, periodization spreadsheets, or commercial gym memberships.
He learned to lift heavy by lifting heavy, using self-made equipment in a backyard, and competing in local powerlifting meets from age 18 onward.
"I didn't have a fancy gym. I had bricks, metal scraps, and a will to get strong.
That's enough if you're consistent."
His programming is simple by design. He starts each session with the primary compound lift, works up to heavy pyramid sets, and then executes targeted accessory work to address weaknesses and add hypertrophy.
He takes most accessory exercises to failure, believing that leaving reps in the tank on isolation movements is wasted opportunity.
Consistency is the pillar his entire system rests on. Anatoly trains 4 to 5 days per week year-round, modifying intensity but never skipping training entirely, which he credits as the real reason his strength keeps climbing.
Weekly Training Split
Anatoly runs a 4 to 5 day powerbuilding split organized around his three competition lifts. The weekly structure gives each primary movement its own dedicated day with full recovery before the next heavy session.
| Day | Focus | Primary Lift |
|---|---|---|
| Monday | Squat / Legs | Back Squat |
| Tuesday | Bench Press / Push | Bench Press |
| Wednesday | Rest / Active Recovery | Light Mobility Work |
| Thursday | Deadlift / Pull | Conventional Deadlift |
| Friday | Overhead / Accessory | Overhead Press |
| Saturday | Optional: Technique / Weak Points | Varies |
| Sunday | Full Rest | Recovery |
Day 1: Squat and Lower Body
Squat day is the cornerstone of Anatoly's program. He treats it with the same seriousness as a competition attempt, warming up thoroughly and working up to his working sets with a pyramid structure that builds intensity set by set.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Back Squat | 5 | 3-5 | Pyramid up; work sets at ~80% 1RM |
| Front Squat | 4 | 6-8 | Pyramid sets; targets quad strength |
| Leg Press | 3 | 8-10 | Go to failure on final set |
| Romanian Deadlift | 3 | 8-10 | Strict form; hamstring and glute focus |
| Calf Raises | 4 | 12-15 | Go to failure; full range of motion |
| Plank | 3 | Max hold | Core endurance finisher |
Anatoly treats the back squat as his most important movement for developing the raw power base his prank videos depend on. Front squats follow to reinforce the quad strength and core stability that keep his squat upright under maximal loads.
Day 2: Bench Press and Push
Bench day focuses on building upper body pressing strength across the chest, shoulders, and triceps. Anatoly runs the same pyramid structure on bench as he does on squat, prioritizing tension and bar control over raw speed.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bench Press | 5 | 3-5 | Pyramid up; work sets at ~80% 1RM |
| Incline Bench Press | 4 | 6-8 | Upper chest development; to failure |
| Dumbbell Flyes | 3 | 10-12 | Full stretch; to failure on last set |
| Tricep Dips | 4 | To failure | Bodyweight or weighted; max reps |
| Skull Crushers | 3 | 10-12 | Tricep mass and lockout strength |
| Cable Tricep Pushdown | 3 | 12-15 | Pump finisher; squeeze at bottom |
The incline press and dumbbell flyes address the upper chest and help build the pressing foundation that carries over to heavier flat bench work. Tricep volume is deliberately high because lockout strength is a key limiting factor in advanced bench performance.
Day 3: Deadlift and Pull
Deadlift day is where Anatoly's strength becomes most visible. His 290 kg pull is a product of years of conventional deadlift work combined with targeted back and hip accessory movements that reinforce every link in the chain.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Conventional Deadlift | 5 | 3-5 | Pyramid up; strict form on all reps |
| Barbell Row | 4 | 6-8 | Heavy; builds upper and mid-back thickness |
| Pull-Ups / Chin-Ups | 4 | To failure | Weighted if bodyweight becomes easy |
| Overhead Press | 4 | 6-8 | Shoulder strength and overhead stability |
| Face Pulls | 3 | 15-20 | Rear delt and rotator cuff health |
| Hyperextensions | 3 | To failure | Lower back reinforcement; controlled reps |
Pull-ups and chin-ups are a staple Anatoly returns to constantly, as lat and upper back strength directly supports the deadlift lockout and helps maintain a tight upper back position under the bar during squats. Face pulls protect the shoulders that are under constant load across all three of his primary movements.
Day 4: Overhead and Accessory Work
The fourth training day targets overhead pressing strength, upper body accessories, and any weak points identified during the primary lifting days. This session is lower in volume and intensity, functioning as a secondary stimulus rather than a max-effort day.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Standing Overhead Press | 4 | 5-6 | Primary strength movement for the day |
| Dumbbell Lateral Raises | 4 | 12-15 | Side delt width; slow and controlled |
| Seated Dumbbell Press | 3 | 8-10 | Secondary shoulder press volume |
| Barbell Curl | 3 | 8-10 | Bicep strength and arm mass |
| Hammer Curl | 3 | 10-12 | Brachialis and forearm development |
| Core Work (Leg Raises / Planks) | 3 | To failure | Core stability finisher |
Overhead pressing carries over directly to bench press stability and shoulder health. Arm work on this day ensures biceps and brachialis keep pace with the pulling strength Anatoly develops through rows, chin-ups, and deadlifts.
Pre-Workout Protocol
Anatoly treats his pre-workout preparation as seriously as the training itself. He eats a substantial meal 60 to 90 minutes before lifting, anchored by complex carbohydrates and a protein source to ensure energy stores are full and muscle protein synthesis is primed.
His pre-session meal typically includes oats, rice, or potatoes paired with eggs or chicken. He uses a quality pre-workout supplement 20 to 30 minutes before training to sharpen focus and drive during heavy compound sets.
Hydration is a non-negotiable part of Anatoly's pre-workout routine. He drinks at least half a liter of water in the hour before training and continues sipping throughout each session to maintain performance under heavy loads.
Post-Workout Recovery
Recovery is where Anatoly's strength gains are actually made. He prioritizes sleep above every other recovery tool, consistently hitting 8 or more hours per night to allow his nervous system and muscles to fully repair from the demands of heavy powerlifting.
On rest days, he keeps activity light with walking, low-intensity cycling, or occasional boxing sessions. He uses gentle stretching and mobility drills to address tightness from heavy squats and deadlifts, keeping his hips, thoracic spine, and hamstrings mobile enough for the next heavy session.
Post-workout nutrition follows training within 30 to 45 minutes. Anatoly prioritizes a fast-digesting protein source paired with carbohydrates to replenish glycogen and kick-start muscle protein synthesis immediately after the session ends.
Anatoly's Workout Supplements
Anatoly keeps his supplement stack straightforward and evidence-based. He even launched his own European supplement company called Aribba Nutrition, demonstrating how central supplementation is to his performance approach.
| Supplement | Purpose | Timing |
|---|---|---|
| Pre-Workout | Energy, focus, and pump for heavy sessions | 20-30 min before training |
| Creatine Monohydrate | Raw strength output and power production | Daily; post-workout preferred |
| Whey Protein | Muscle repair and daily protein targets | Post-workout and between meals |
| BCAAs / Glutamine | Intra-workout endurance and recovery | During training |
| Omega-3 Fish Oil | Joint health and inflammation control | With meals |
| Vitamin D3 | Hormone support and immune function | Morning with food |
| Multivitamin | Micronutrient coverage on high-training load | Morning with food |
The System
What makes Anatoly's program work is not complexity. It is the relentless application of a small number of principles over a very long time: prioritize the three lifts, build accessory strength around them, push accessories to failure, eat enough to grow, and sleep enough to recover.
He started building his body with concrete weights and tractor parts as a teenager on a Ukrainian cattle farm. That background stripped away every excuse and left only the variables that actually matter.
The result is a 290 kg deadlift, a viral internet career, and a training philosophy that holds up whether you have a world-class facility or a backyard full of homemade iron.
"The gym janitor thing works because nobody expects it. But strength is not a trick.
It is just what happens when you train hard for a long time."
His nutrition targets 3,000 to 4,000 calories per day across four meals, built around whole food protein sources, complex carbohydrates, and healthy fats. He does not restrict or overcomplicate his diet.
He eats enough to perform and recover, adjusting volume up or down based on training demands.
If you take one thing from his approach, it is this: start every session with your hardest movement, execute it with perfect technique, and build everything else around making that movement stronger. Do that for years and the numbers will take care of themselves.
Explore Similar Routines
If Anatoly's strength-first approach resonates with you, these routines follow a similar philosophy of building raw power through compound movements and disciplined training.
- Arnold Schwarzenegger's Workout Routine. The gold-standard high-volume bodybuilding program from the greatest of all time, built on compound lifts and brutal consistency.
- Sam Sulek's Workout Routine. A raw, high-frequency bodybuilding approach from one of the most talked-about physiques in the modern era.
- David Laid's Workout Routine. A powerbuilding system that blends heavy compound strength work with hypertrophy-focused accessories, similar in structure to Anatoly's approach.