Vladimir Shmondenko, popularly known as Anatoly Powerlifter, follows an intense powerbuilding workout routine focused on building raw strength and lean muscle mass. His program blends heavy compound lifts with accessory hypertrophy exercises, making it ideal for both strength and physique improvement.
Understanding his training approach is essential for fitness enthusiasts looking to replicate elite-level strength training while maintaining balanced muscle development. This guide covers Shmondenko’s training split, exercise selection, nutrition, and tips for adapting it to your own fitness goals.
Who is Vladimir Shmondenko (Anatoly Powerlifter)?
Vladimir Shmondenko is a Ukrainian powerlifter and YouTube content creator famous for his viral gym prank videos where he surprises people by lifting extreme weights while disguised as an average gym-goer. Beyond entertainment, he is a legitimate athlete with impressive lifts such as:
- Deadlift: 290 kg (639 lbs)
- Squat: 210 kg (463 lbs)
- Bench Press: 170 kg (374 lbs)
His routine combines powerlifting fundamentals (squat, bench, deadlift) with bodybuilding elements for muscle density and aesthetics (source).
Vladimir Shmondenko Workout Routine (8-Week Powerbuilding Program)
Weekly Training Split
The publicly shared version of Anatoly’s program focuses on 4–5 workouts per week:
Day 1 – Squat Focus
- Back Squats: 4×5 @ ~80% 1RM
- Front Squats: 3×8
- Romanian Deadlifts: 3×8
- Leg Press: 3×10
- Standing Calf Raises: 3×12
- Plank Holds: 3 sets to failure
Day 2 – Bench Press Focus
- Bench Press: 4×5 @ ~80% 1RM
- Close-Grip Bench Press: 3×8
- Dumbbell Flyes: 3×10
- Overhead Press: 3×8
- Tricep Dips or Skull Crushers: 3×10
- Barbell Rows: 3×8
Day 3 – Rest or Active Recovery
Light cardio, mobility drills, or stretching.
Day 4 – Deadlift Focus
- Conventional or Sumo Deadlift: 4×5 @ ~80% 1RM
- Deficit Deadlift: 3×6
- Barbell Hip Thrust or Glute Bridge: 3×10
- Pull-Ups (weighted if possible): 3×6–8
- Face Pulls: 3×12
- Hanging Leg Raises: 3×12
Day 5 – Weak-Point & Accessory Day
- Paused Bench Press: 4×5 @ ~70% 1RM
- Paused or Box Squats: 3×5 @ ~70% 1RM
- T-Bar or Dumbbell Rows: 3×8
- Barbell or Dumbbell Curls: 3×12
- Cable Triceps Pushdowns: 3×12
Day 6 & 7 – Recovery
Rest, walking, or light cardio.
Example Back Day (as Shown in Anatoly’s Content)
- Block Deadlift – 2×5
- Conventional Deadlift – 2×2
- Dumbbell Row – 4×10
- Close-Grip Lat Pulldown – 4×12
- Weighted Pull-Ups – 3×6
- Weighted Hyperextensions – 3×12
(source)
Nutrition & Supplements
Anatoly’s diet supports both strength and muscle growth:
- Calories: 3,000–4,000 kcal/day
- Macros: High-protein (lean meats, eggs, whey protein), complex carbs (rice, pasta, oats), and healthy fats (nuts, olive oil).
- Supplements: Creatine, whey protein, beta-alanine, omega-3 fish oil, vitamin D, and multivitamins
(source)
Community Feedback
Fitness communities highlight that his routine is beginner-to-intermediate friendly but note:
- Pros: Easy to follow, covers all major lifts, improves overall strength.
- Cons: Limited advanced periodization and progression details.
For elite-level lifters, adding structured progression (like 5×5 or percentage-based planning) is recommended (Reddit source).
Key Tips for Success
- Use ~80% 1RM for main compound lifts.
- Track progress weekly, aiming for gradual load increases.
- Prioritize recovery with rest, stretching, and mobility.
- Eat enough protein (~1.6–2.2g per kg of body weight).
- Adjust accessory work based on your weak points.
Conclusion
Vladimir Shmondenko’s workout routine is a balanced strength and hypertrophy plan built around powerlifting fundamentals. It’s ideal for lifters seeking functional strength, muscle density, and aesthetic appeal. Beginners should focus on proper form and progression, while advanced athletes can tweak it for higher performance.
External References
- Workout Info Guru – Anatoly Powerlifter
- Shmondenkovladimir Official Program
- Reddit Community Feedback
Want a custom powerbuilding plan based on Anatoly’s training? Start tracking your lifts today and adjust volume and intensity to match your fitness level for maximum results.