Discover athlete Viktor Simkin's training plan

Viktor Simkin is a young Russian athlete who competes in the Classic Bodybuilding category. He measures 1.75m and weighs around 78kg during the competition phase.

His training plan is (very) demanding, with weight training five days a week, even doing two workouts on the same day on Sunday, which results in six weight training sessions per week.

When it comes to sets and repetitions, aim for three to four sets per exercise and eight to ten repetitions per set.

On the two days that you don't train, you don't rest, and focus on 20 minutes of training HIIT as a cardio method.

At the end of the article, you also have this athlete's five favorite supplements.

If you don't know an exercise, just click on its name to see an example of it.

Workout plan

Monday ? Cardio

• 20 minutes of HIIT

Tuesday ? Back

• Rowing with reverse grip ? 4 sets x 8-10 reps
• Dumbbell row ? 4 sets x 8-10 reps
• Partial deadweight ? 4 sets x 8-10 reps
• T-bar row ? 4 sets x 8-10 reps
• Pulldown with reverse grip ? 4 sets x 8-10 reps

Wednesday ? Chest

• Incline Chest Press ? 4 sets x 8-10 reps
• Chest press on machine ? 4 sets x 8-10 reps
• Funds ? 4 sets x 8-10 reps
• Flat bench press ? 4 sets x 8-10 reps
• crossover ? 4 sets x 8-10 reps

Thursday ? Quadriceps

• Leg Extension ? 4 sets x 8-10 reps
• Front squat ? 4 sets x 8-10 reps
• Press ? 3 sets x 8-10 reps
• Squat ? 3 sets x 8-10 reps
• Lunges in progress with dumbbells ? 4 sets x 8-10 reps

Friday ? Cardio

• 20 minutes of HIIT

Saturday? Arms

• Triceps extension with V-grip ? 4 sets x 8-10 reps
• Bench press with short grip ? 4 sets x 8-10 reps
• Triceps extension with rope ? 4 sets x 8-10 reps
• Tricep with bar to forehead ? 4 sets x 8-10 reps
• Curl with bar ? 4 sets x 8-10 reps
• Hammer Curl ? 4 sets x 8-10 reps
• Standing dumbbell curl ? 4 sets x 8-10 reps
• Curl with barbell on cables ? 4 sets x 8-10 reps

Sunday? Hamstrings and calves (Morning)

• Romanian dead weight ? 4 sets x 8-10 reps
• Leg curl ? 4 sets x 8-10 reps
• Standing calf raise ? 4 sets x 8-10 reps
• Seated calf raise ? 4 sets x 8-10 reps

Sunday? Trapezius and Shoulders (Afternoon/night)

• Barbell Shrinks ? 4 sets x 8-10 reps
• Dumbbell shrugs ? 4 sets x 8-10 reps
• military press ? 4 sets x 8-10 reps
• High row ? 4 sets x 8-10 reps
• Inverted peck deck ? 4 sets x 8-10 reps
• Sides ? 4 sets x 8-10 reps
• Posterior ? 4 sets x 8-10 reps

Supplements

This athlete's five favorite supplements are as follows.

• BCAA?s
• Glutamine
• Whey Protein
• Multivitamin
• Omega 3

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• Social media
• Viktor Simkin Instagram
• Facebook Viktor Simkin

• Sources
• Information taken from the athlete's website simplyshredded.com and official Facebook.