In Anatoly playful videos, the culmination comes pretty quickly: the janitor lifts the barbell, and silence falls over the gym. But what these videos don’t show are the ordinary weeks off-camera when Vladimir Shmondenko trains, recovers, and sometimes adds just 1.5 kg to the barbell.
And this isn’t some “secret training program" by Anatoly pieced together from social media posts. It’s the schedule, core exercises, and progression that Vladimir describes himself.
Who Is Anatoly Outside the Prank Videos?
The janitor from the viral gym videos isn't actually named Anatoly. His name is Vladimir Shmondenko — a Ukrainian powerlifter and fitness blogger. Anatoly is just a quiet and modest persona he plays in front of the camera.
Vladimir’s early training didn’t take place in a modern gym with state-of-the-art equipment, but in Kryshtopivka — a small town in the Cherkasy region of Ukraine — where he had to improvise in every way. If he didn’t have the right equipment, he made it himself: bricks instead of weight plates, pieces of wood, and even old tractor wheels were turned into makeshift weights.
Even as a young teenager, he was already scouring online training forums, trying out various workout programs, and figuring everything out through trial and error, rather than under the guidance of a coach. By the time he was about 18, this self-developed approach had already allowed him to reach a level where he was able to compete in powerlifting competitions.
What stuck with him wasn’t any specific program, but the approach itself: work with what you have, constantly adapt, and let progress come from consistency rather than ideal conditions.
What Is Vladimir Shmondenko’s Training Philosophy?
Vladimir succinctly sums up his approach: train hard, but plan your workouts. He doesn’t view every week as just another opportunity to test his limits. The goal of his workouts changes as the cycle progresses:
Squats, bench presses, and deadlifts remain the three main exercises.
During periods with heavier weights, more working sets are performed with fewer repetitions.
Workouts with higher volume include more exercises using relatively lighter weights.
Even an increase in weight of 1.5–2.5 kg is considered progress if form remains consistent.
Grip strength, wrists, abs, and core muscles are trained after the main part of the workout or on a different day.
This is a periodization program for strength training, not constant lifts at maximum effort. One phase is aimed at developing strength under heavy loads. The other focuses on increasing volume and adding additional work for the stabilizing muscles. Each workout has its own specific goal. This isn’t a marathon where everything needs to be improved all at once.
How Many Days a Week Does Anatoly Train?
Vladimir’s current schedule is less rigorous than the four- or five-day regimens often attributed to him online. According to him, he usually trains three or four times a week. On top of that, there are also separate days set aside for filming.
A typical week might look like this:
Monday — legs,
Wednesday — chest and biceps,
Friday — back, triceps, and shoulders.
Exercises for grip strength, wrists, abs, and core muscles can be done as a separate workout, although Vladimir usually adds them at the end of his main workout.
Can You Copy Anatoly’s Exact Training Week?
Not exactly. Vladimir explains his current workout routine and the methods he uses to achieve progress. However, the specifics of his training may vary depending on the cycle.
Vladimir says he uses one training plan both for his own workouts and when creating programs for Anatoly. This doesn't mean that the schedule below is his personal program. It's one of the plans developed for APS users:
Monday - Legs
Low-Bar Squat — 1×2;
Leg Press — 4×10;
Dumbbell RDL — 4×8;
Dumbbell Lunges — 4×10;
Leg Extension + Leg Curl — 3×12
Tuesday - Rest
No scheduled workout
Wednesday - Chest and triceps
Barbell Bench Press — 1×2;
Close-Grip Bench Press — 4×6;
Incline Dumbbell Press — 4×8;
Dips — 4×6;
Cable Crossover — 3×15;
Seated Dumbbell French Press — 3×10
Thursday - Rest
No scheduled workout
Friday - Back, shoulders and grip
Deadlift — 1×2;
T-Bar Row — 4×12;
Lat Pulldown — 4×12;
Bent-Over Dumbbell Row — 4×12;
Overhead Press — 4×6;
Plate Hold — 3×max
Saturday - Cardio
Walking, hiking, or biking for at least 60 minutes
Sunday - Rest
No scheduled workout
Each training day is dedicated to a single priority exercise. The workout begins with a 1×2 set, and the remaining exercises are used to increase the volume of work for the associated muscle groups. Rest days are interspersed between three strength training sessions, and cardio training is done separately on Saturday in the form of active recovery (such as outdoor walking, hiking, or biking rather than intense running).
How Does Anatoly Increase His Working Weights?
Sometimes the change is almost imperceptible: the following week, Vladimir adds 1.5 or 2.5 kg to the barbell. He uses this simple approach when his training cycle doesn't call for anything more complex.
In other cycles, the workload changes even before the weight does. Vladimir gradually adds more working sets and exercises while simultaneously reducing the number of repetitions in each set. Thanks to the lower number of repetitions, the heavier barbell becomes easier to control, and the workout doesn’t turn into a constant test of maximum strength.
None of these methods relies solely on meeting deadlines. The equipment must remain reliable, while nutrition and sleep must provide the necessary support to handle the additional workload.
How Long Does Anatoly Train, and Does He Do Cardio?
Vladimir’s workouts can last 40 minutes or stretch out to 90 minutes. His phone stays set aside, except when he needs to check the app, so during long workouts, there’s no endless scrolling or chatting between sets.
His cardio workouts are different from the ones he used to do when he was running. Now he prefers:
Walks or brisk walks outdoors;
Hiking;
Bike rides.
Vladimir used to run long distances, but now his priority is intense strength training.
What Does Anatoly Actually Eat and Supplement?
Vladimir doesn't describe his nutrition as a strict diet. Ever since childhood, he has eaten simple home-cooked meals. His current menu is also nothing fancy. These days, it consists of a variety of dishes made with natural ingredients, without fast food or highly processed foods.
When it comes to dietary supplements, he personally takes: omega-3, a glucosamine–chondroitin–MSM complex, glutamine and seasonal vitamins. He also takes 5 g of creatine a day for about two months, followed by a two-month break. This is his personal list and not a recommendation for readers.
How Did the Anatoly Character Take Off?
For several years, Vladimir posted ordinary videos of his workouts without showing any significant achievements. The situation changed when he stopped directly showcasing his strength and hid it behind the image of an atypical gym-goer: modest work clothes, a mop, and the demeanor of someone who shouldn’t even touch a loaded barbell. Within six months of switching to prank videos, his subscriber count grew from about 200,000 to one million.
This joke hardly needed any translation, and the English-language videos on Reels and Shorts made this character famous around the world. Since moving to Dubai, Vladimir has collaborated with Larry Wheels — a well-known American powerlifter and creator of strength training videos. In one of their joint videos, Anatoly played the role of a dubious trainer and then showed Larry just how much he could actually lift. A few years later, Vladimir reached another major milestone in his career when he trained with Arnold Schwarzenegger in Los Angeles.
What Advice Does Anatoly Give a Beginner?
The first and most important step is simple: set a goal for yourself. Before deciding how to train, you need to know why you’re doing it. After that, focus on four things:
Master the proper form for an exercise before adding significant weight. At the beginning of his career, Vladimir actively used instructional videos on proper form.
Follow a structured training program rather than putting together random workouts.
Make sure your body gets enough nutrition and sleep so that your workouts are effective.
Compare your new results with your previous ones.
A beginner doesn't necessarily have to start at the same level as Vladimir is at right now. A better benchmark is your own current progress compared to last month.
There Is No Single “Anatoly Week”
Vladimir’s training cannot be reduced to a single schedule that remains unchanged throughout the year. The training load varies according to the cycle. And this is much more effective than simply copying a specific exercise routine.
The Anatoly program is also based on the premise that a person follows the plan, rather than on Vladimir’s personal records. You should always start at the current level and perform the exercises without mistakes.
FAQ
Did Anatoly Have a Coach When He Started?
But not for long. Vladimir says he worked with a coach for two sessions. Then he went back to training on his own and learned everything through practice.
Is the APS Plan the Same as Vladimir’s Own Routine?
No. APS follows the same training principles as Vladimir, but it's not a copy of his personal training log. The exercises, training volume, and difficulty level are tailored to the user's fitness level and goals.
Can You Become as Strong as Anatoly?
It’s impossible to honestly promise that you’ll achieve the same results. Many factors influence the outcome. A realistic goal is to improve your own performance through consistent training, proper technique, and a gradual increase in intensity.
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