Denys Mykolenko Top Men’s Physique Ukraine

Denis Mikolenko

Denys Mykolenko is a top Men’s Physique bodybuilding athlete and personal trainer from the town of Cherkassy in Ukraine. He came out of the Kiev Championship IFBB17 first, Diamond cup 17 /18 top three, cup of Ukraine 18 first and, 2018 EBFF Bodybuilding Amateur Championships second in the Men’s Physique up to 182 cm. We thought that one of his training plans could best show how hard he worked in the gym to get himself to the top level

Denys is the representative for BiotechUSA in Ukraine. From his athlete page there we already knew that his weekly training routine is based on a five day split. Depending on the current form the workouts are structured to target specific focus areas. In this example the focus is on the chest.

Important Note: This plan is not meant to be followed by anyone.

It is a real example of a how an advanced athlete finds his individual way to realise his full capacity and reach the top. Denys has many years of experience with different training plans and methods in the gym. This allows him to safely use such a complex and demanding routine now. It comes with quite a few advanced level exercises and loads the athlete with an impressive volume over several weeks. Some exercises like the Barbell High Pull would likely be argued against by other athletes even for the advanced level. But at the end of the day every athlete’s development is unique and you need to find out what effectively and safely works for yourself.

Mad Dan’s Advanced Five Day Chest Split

Day 1: Chest and biceps
Day 2: Shoulder and calves
Day 3: Legs
Day 4: Back and triceps
Day 5: Chest

The idea of the chest workouts is to start with high volume basic exercises and follow up with isolated exercises mainly to target the inner chest which is considered to need the most improvement at this stage.

Let’s look at the details for each workout of his split:

DAY 1: Chest and Biceps

CHEST:

Dumbbell Fly on Flat Bench 3 x 12 Reps, Weight: 60% 1RM (goal: initial fatigue and warm-up)

Barbell Incline Bench Press 4 x 7 – 15 Reps, Weight: increasing pyramid (increase after each set to bring reps down to 7 on the fourth set)

Parallel Bar Dip with focus on chest (lean a little bit forward, bring legs forward) 3 x Max Reps

Dumbbell Bench Press 4 x 10 Reps, Weight: 70 – 80% 1RM

BICEPS:

Barbell Standing Biceps Curl 4 x 6 – 15 Reps, Weight: increasing pyramid (increase after each set to bring reps down to 6 on the fourth set)

EZ-Bar Scott Curl 3 x 10 – 12 Reps, Weight: increasing pyramid (increase after each set to bring reps down to 10 on the third set)

Dumbbell Alternating Hammer Curl 3 x 10 Reps each arm

DAY 2: Shoulder and Calves

SHOULDER:

Barbell Standing Overhead Press 4 x 12 – 15 Reps, Weight: 60% 1RM

Dumbbell Seated Overhead Press 3 x 10 Reps, Weight: 80% 1RM

Barbell High Pull 4 x 10 – 20 Reps, Weight: increasing pyramid (increase after each set to bring reps down to 10 on the fourth set)

Superset 3 x 15 Reps

Behind the Back Upright Row (Lee Haney Upright Row)

Dumbbell Standing Side Lateral Raise

CALVES:

Seated Calf Raise Machine 4 x 25 – 30 Reps, Weight: 60 – 70% 1RM

Smith Machine Standing Calf Raise 4 x 20 – 40, Weight: increasing pyramid (increase after each set to bring reps down to 20 on the fourth set)

Calf Raise On Leg Press 3 x 50 Reps

DAY 3: Legs

Emphasis Quadriceps

Superset 3 x 15 Reps:

Roman Chair Hip Extension

Leg Press

Hanging Knee Raise 3 x 20 – 25 Reps

Kneeling Ab Wheel Rollout 3 x 15 Reps NO RECORD

Air Squat 3 x 20 – 30 Reps (Warm-up with bodyweight)

Barbell Front Squat 5 x 20/16/14/12/8 Reps, Weight: increasing pyramid (increase after each set for the corresponding number of repetitions)

Leg Extension Machine 3 x 30 Reps

Superset 3x:

Leg Press 20 Reps

Lying Leg Curl 15 Reps

Romanian Deadlift 4 x 12 Reps

Standing Leg Curl 3 x 15 Reps per leg

DAY 4: Back and Triceps

BACK:

Weighted Roman Chair Hip Extension 4 x 10 – 25, Weight: First set without weight. Then increase to a weight which allows you to complete the four sets

Barbell Bent Over Row 4 x 10 – 15, Weight: increasing pyramid (increase after each set to bring reps down to 10 on the fourth set)

Narrow Grip T-Bar Row 3 X 10, Weight: 80% 1RM

Wide Grip High Pulley Pullover 3 x 15 Reps

Cable Low Row 3 x 10 Reps, Weight: 80% 1RM, Full ROM

Parallel Close-grip Cable Front Pull-down 3 – 4 x 5 – 6, Weight: high enough to fail in 5 – 6 repetitions

TRICEPS:

Barbell Close-grip Bench Press 4 x 15/12/10/6, Weight: increasing pyramid (increase after each set for the corresponding number of repetitions)

Cable Rope-grip Triceps Push-down 3 x 20 Reps

Dumbbell Seated Behind the Head Arm Extension (Dumbbell French Press) 3 x 10 – 12 Reps, Weight: 10 – 12 working weight

Superset: 3x 10 – 20

Narrow Grip Push-up

Low Bar Triceps Extension (Tricep Dip Unders)

DAY 5: Chest

Incline Dumbbell Fly 4 x 15 Reps

Barbell Bench Press 4 x 15/12/10/6, Weight: increasing pyramid (increase after each set for the corresponding number of repetitions)

Superset 3 x 15 Reps:

Standing Cable Crossover

Butterfly Machine

Dumbbell Pullover Across the Bench 4 x 15 Reps

DAY 6: Rest Day

2018-10-18T11:10:47+00:00

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