The Anatoly 8 Week Workout Plan is designed to maximize raw strength, explosive power, muscle hypertrophy, and full-body conditioning. This program uses classic strength techniques, progressive overload, and scientifically backed supplement support to deliver elite-level results.

The supplement and vitamin recommendations in this guide, including key amino acids and essential micronutrients like glutamine, BCAAs, ornithine, carnitine, creatine, vitamins A–K, minerals like zinc, iron, copper, chromium, and more

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Why Follow the Anatoly 8 Week Program?

• Builds maximum strength in squat, bench press & deadlift
• Enhances muscle recovery using scientifically backed supplements
• Improves joint health, stamina & power
• Balances hypertrophy + strength for visible transformation
• Offers structured progression from Week 1 to Week 8

Training rest guidelines:

• Squat / Bench / Deadlift rest: 4 minutes
• Other sets rest: 2 minutes
• Between exercises: 3 minutes
• ABS / Core workout: once per week

Complete Anatoly 8 Week Workout Plan

Below is a full, custom-made 8-week training plan following Anatoly-style periodization.

Week 1–2: Foundation Strength Phase

Goal: Build basic strength + correct form

Workout Split: Full Body (3–4 days/week)

Day 1 – Squat Focus

• Back Squat – 3 × 12
• Leg Press – 2 × 15
• Romanian Deadlift – 3 × 8
• Core Training

Day 2 – Bench Press Power

• Bench Press – 4 × 5
• Incline DB Press – 3 × 10
• Dips – 3 × 8
• Tricep Pushdown – 3 × 12

Day 3 – Deadlift Foundation

• Deadlift – 4 × 5
• Barbell Row – 3 × 8
• Lat Pulldown – 3 × 10
• Bicep Curls – 3 × 12

Day 4 – Optional Mobility + Light Cardio

Week 3–4: Strength Overload Phase

Goal: Increase intensity & lift heavier

Workout Split: Upper / Lower (4–5 days/week)

Upper A

• Bench Press – 5 × 4
• Bent Over Row – 4 × 6
• Shoulder Press – 3 × 6
• Skull Crusher – 3 × 10

Lower A

• Squat – 5 × 4
• Deadlift – 3 × 4
• Lunges – 3 × 8 each leg
• Calf Raises – 3 × 15

Upper B

• Incline Bench – 4 × 6
• Pull-Ups – 4 × 8
• Face Pulls – 3 × 12
• Hammer Curls – 3 × 10

Core Day (1×/week)

Week 5–6: Power + Hypertrophy Phase

Goal: Build size + explosiveness

Workout Split: Push / Pull / Legs (6 days/week)

Push Day

• Bench Press – 6 × 3 (heavy)
• OHP – 4 × 6
• Cable Fly – 3 × 15

Pull Day

• Deadlift – 5 × 3
• Pull-Ups – 4 × 8
• Seated Row – 3 × 10

Leg Day

• Squat – 6 × 3
• Leg Press – 4 × 12
• Hamstring Curl – 3 × 12
• Core Routine

Week 7–8: Peak Strength Phase

Goal: Hit PRs and peak strength

Workout Split: Full Strength Rotation (3 major lifts)

Day 1 – Heavy Squat Day

• Squat – 5 × 2
• Front Squat – 3 × 5
• Leg Extensions – 3 × 12

Day 2 – Heavy Bench Day

• Bench Press – 5 × 2
• Weighted Dips – 3 × 6
• Chest Fly – 3 × 12

Day 3 – Heavy Deadlift Day

• Deadlift – 5 × 2
• Hyperextensions – 3 × 12
• Lat Pulldown – 3 × 10

Day 4 – Active Recovery

Supplement & Vitamin Guide

Muscle Growth + Recovery Amino Acids

• Glutamine improves immunity & speeds healing after heavy training
• Leucine, Isoleucine, Valine (BCAAs) support muscle building & hormone stability
• Ornithine increases fat burning & growth hormone levels
• Carnitine boosts fat loss while preserving muscle
• Creatine Monohydrate proven to increase strength at 7g/day dosage gy…

Essential Vitamins

• Vitamin A, D, E, K (bone, muscle, heart health)
• Vitamin C (collagen synthesis)
• Vitamin B1–B12 (metabolism, nerve health, growth)

Important Minerals

• Chromium, Copper, Iron, Zinc (metabolism, blood cell formation, muscle function)

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Frequently Asked Questions (FAQ)

Q1. Is the Anatoly 8 Week Workout good for beginners?

Yes, beginners can start with lower weights and follow the same structure.

Q2. How fast can I see results?

Most lifters notice strength gains by Week 3 and muscle definition by Week 5.

Q3. Do I have to use supplements?

Supplements listed in the PDF are optional, but they enhance recovery and strength.

Q4. Can I repeat the 8-week cycle?

Yes, take 1 deload week and restart.

Q5. Can women follow this plan?

Absolutely — simply adjust weights according to comfort.