muscle mass

Just look at that body! Not just is Dmitry Klokov an amazing Olympic weightlifter, yet he additionally has an unbelievably aesthetic physique.

In fact, Klokov recently took his physique to the following level, to which he actually contended in a body building contest!

The fans are going crazy, and also are beginning to realize that they too want a physique like Klokov.

Well, in this post I’ll break down everything you should realize constructing a body like Dmitry Klokov. I will examine his weak as well as solid points (muscle mass groups) and exactly how that became with his style of training, along with a 4 week complete body simultaneous training program that should put every one of this stuff with each other. ( I typically make my programs 12 weeks, but if I did that for this program it would certainly resemble offering you a totally free product)

Also, I desire you to realize that I will not be going over how you can be an Olympic Weightlifter like Klokov (you could review his publication for that), but rather ways to RESEMBLE Klokov. So remember that the focus of creating the Klokov body pertains to the aesthetics section, as well as not necessarily the strength/power factors. You’ll still get rather strong with this program.

For you non-readers, I made a video version of this article.

Short Background Check

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Before we can begin examining Klokov’s physique, we have to first comprehend his background.

Dmitry Klokov was an elite level Olympic weightlifter who won either bronze, silver or gold medals in the2008 Olympics. In competitors, his best seize was 193kg, with his ideal clean and jerk being 232kg. His ideal total amount was 428kg in 2008.

He’s additionally understood for doing heavy-ass front squats on youtube (ideal 285kg), along with solid push presses as well as overhead presses. As a matter of fact, he is infamous for a renowned workout called The Klokov Press, which is really simply an ultra wide behind the neck press. He does over 225lbs for reps in this exercise.

Klokov is also known to be a complete athlete, to which he could do everything great which is not associated to Olympic weighlifting. He kicks ass in crossfit, powerlifting, swimming, and much more!

This is truly a person that’s created a total physique in all respects.

Analyzing Klokov’s Muscles

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Since Klokov has been learning a specific design for years, he has actually created a very distinct physique as a result.

I will certainly currently damage down just what aesthetic muscle mass appear to be quite solid, and which ones are smaller sized. This area is incredibly vital for understanding the 4 week program that you will access the end.

Let’s discuss his upper body initially, then his legs.

Dmitry Klokov Chest

If you take a glimpse at Klokov’s upper body, you will instantly observe that his breast is generally not that big. NEVERTHELESS, he has exceptionally thick top pecs, and also I must stress the word extremely.

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This finishes up giving Klokov an incredibly masculine-looking upper body, which is squared fit yet does not droop down at the lower pec location which typically triggers that saggy guy boob look.

Now, you may be questioning how his top pecs could be so thick, while his reduced pecs look very ordinary. (no infraction Klokov)

This happens because Klokov was an elite level weightlifter that specialized in overhead pressing. I wish to make that exceptionally clear before moving on.

‘ Klokov was an elite degree weightlifter who specialized in above pressing.’

Why is this so substantial? Well, it’s since his top chest growth relates to overhanging pushing biomechanics!

People don’t realize this, however overhead pressing really works the top breast to a terrific extent. When you do cord crossovers for the top breast, do you not bring your hands up and also high to bend them?

Just believe regarding it. The upper pecs connect to the collar bones, which means that any type of kind of appropriate above pressing will certainly develop them like crazy.

As for his reduced chest, it’s not that huge since he hardly ever if ever before does barbell/dumbbell bench presses (despite the fact that he can meeting 405lbs for representatives) or any kind of form of weighted dips and also chest seclusion exercises. He has actually truly adhered to his weapons on overhead pressing.

With these realities in mind, it’s clear that anyone that desires a figure like Klokov must follow an overhanging press specialized program. This indicates training with great deals of vertical pushing variations, which can be anything from overhanging presses to incline presses. Hence, there will certainly be no flat benching, weighted dips, or chest isolation operate in this program.

Dmitry Klokov Shoulders

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Klokov’s shoulders are definitely insane. He has completely covered delts that are symmetrical to the rest of his figure, with an ideal amount of mass to choose it.

He certainly has these shoulders because of years of Olympic Weightlifting.

I imply simply utilize your usual sense for a 2nd. If you’re holding more compared to 400lbs over your head, do you honestly believe that your shoulders will be lagging? I’m yet to discover anybody that would.

In Klokov’s situation I’m not even certain that he does straight help them, however they’re well created because he is strong at holding weights over his head.

He’s solid at rigorous pushing, push pressing, and behind the neck presses (Klokov presses).

So Klokov has these wonderful looking delts that look excellent from all angles, and together they take place to be strong? This must be telling you something concerning his physique, which points back to the importance of running an above press specialty program.

Upright presses have to be the structure of all presses to acquire the shoulders of Klokov!

Dmitry Klokov Traps

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Klokov’s catches are among his ideal features. This huge amount of trap development can be credited to absolutely nothing else however his Olympic weight-lifting career.

By angering strong at front squatting, high pulls, deadlifts, snatches, and also various other lifts, his catches have hypertrophied as a straight side result of solid performances.

In fact, if you take a difficult look at Olympic weightlifters, you will certainly discover that 9/10 times they’ll have impressive traps advancement. It’s incredibly rare that they do not have thick catches, because every little thing they carry out in their sporting activity heavily recruits the traps.

With that in mind, it’s not surprising that why Klokov’s catches look like a body builder’s.

By the means, below’s an enjoyable truth. Did you recognize that oldschool body builders used to do Olympic lifts? It’s funny, since they all had excellent traps. Find out from them.

So in this program, there will be a heavy emphasis on educating the traps. You will carry out numerous shrugging and pulling variants, which need to leave you simulating the Olympic weightlifter catches syndrome.

Luckily, you don’t have to be as strong as one to look one.

Dmitry Klokov Back

Here is where we start seeing the subtleties of Klokov’s physique.

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The most noticeable feature is that his lats are absolutely nothing terrific. He has great catches as well as top back growth since they function as stabilizers in all the pulls he performs, however his lats can truthfully be discovered in any type of regional gym.

This makes good sense, due to the fact that olympic weight training is not a sport where you should have the greatest lats ever. Plus, Klokov seldom does vertical or horizontal pulls (pullups and rows), neither would certainly he necessarily require them.

It’s noticeable that he does not that flared out bodybuilder appearance. He looks extremely slim, to claim the least.

You’ll desire to keep this in mind when running the last program. The emphasis will certainly be on upper back/rear delt work, with catches certainly taking major priority as previously talked about. There will be no lat specialization workouts, as this would make your body also wide.

Dmitry Klokov Arms

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Although Klokov’s arms look good, they aren’t remarkable like several of his other bodyparts. In fact, they look kind of disproportional to the remainder of his physique. Just like his lats, you could locate a set of Klokov arms in many regional gyms.

In particular, his biceps do not appear to peak that much or have an extraordinary quantity of dimension. His triceps are decently sized, but aren’t totally meaty like a body builder or powerlifter. This is possibly since he does refrain straight benefit them such as different close hold presses, expansions and pushdowns, as they are not always specific to an olympic weightlifter.

Plus, it’s been thought that having arms also large can make it harder to clean up. For that reason I think that this is why Klokov’s arms are not super massive. He simply didn’t require big arms for his sport.

However, his forearms are absolutely phenomenal. They definitely overpower the remainder of his arms, and also are instantly noticeable after initial look. Again, this pertains to his Olympic weight training profession. (guarantee you didn’t anticipate that)

If anyone has actually ever before tried doing heavy double overhand carry out the flooring, you undoubtedly realize how much grasp strength is required. When you widen out your hold much more, also known as a seize hold, this makes it even harder to hold the bar! Even if you attempt using a hook hold, your forerams will still be doing lots of work to avoid that bar from sliding out of your hands.

So in this program, we will replicate exactly what Klokov has actually been doing. There will not be any kind of straight arms as well as triceps work, however there will be an emphasis on lower arm strength.

Dmitry Klokov Midsection

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If there’s something that really sticks out on Klokov’s physique, it’s his incredibly thick midsection. Seriously, his midsection is so thick that it would never cut in a Men’s figure competition!

Realize, nonetheless, that his belly advancement is NOT an outcome of doing whole lots of problems. Those abdominal comes from years of doing heavy beltless compound movements. Basically, great deals of front squats, high bar bows, different pulls, etc. For this factor, you’ll likewise be training these lifts in a beltless fashion.

In fact, if you view a few of Klokov’s training clips, you’ll discover that he is shirtless the majority of the moment. Hence, he frequently making use of the valsalva maneuver, and also showing raw intra-abdonimal strength.

Moreover, his bodyfat percentage is not really the least expensive. He falls within the 10-15% range, which suggests that to look like Klokov you don’t need to cut your bodyfat extremely reduced. Just what a relief!

Dmitry Klokov Legs

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Klokov has some very visual legs! They are excellent in total dimension, and also are integrated in all the right locations. They appear long, well specified, and symmetrical.

Unlike lots of body builders and also powerlifters that have too much hamstring, adductor, outer quad, and glutes which typically result in turnip-shaped legs, Klokov’s legs are much from this. He has super-hero looking legs like Batman and Superman.

With Klokov’s legs, you see a thick set of quads, wonderful Vastus Medialis (the muscular tissue above the knee, likewise referred to as VMO) in addition to diamond designed calves.

Therefore, the last workout plan will be created to enhance and hypertrophy these specific regions of the legs. Creating the posterior chain will certainly not be your main goal.

Final Discussion 24 hr fitness

Now that we have all the details we require, it’s time to put together everything with each other right into a logical program.

The program will certainly be performed in a complete body concurrent training design, which means that you will certainly be performing full body exercises 2-4x a week, while often rotating workout selection.

We do this to stop cottage as well as build total stamina as well as hypertrophy. And also, there’s a lot personalization that enters into building the Klokov figure, so we should make certain that we attack this look in every feasible way.

Anyhow, I currently offer to you a 4 week custom program that will certainly offer you the aesthetic appeals of Dmitry Klokov. You certainly won’t look like him in 4 weeks, but if you maintain repeating this program you must start seeing some noticeable results with time!

So without additional trouble, here’s the program.

PS: If this program helps you out, leave a remark down below!


Standing Overhead Press 1-3RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
Klokov Press 5×3
High Pulls 5×2
Dumbbell Shrug 3×20
Cable Side Raises 5×20
Reverse Barbell Curl 3×15
Zercher Squat 1-3RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
Leg Press 5×20
Seated Calf Increases With 3s Pause 5×10
Donkey Calf bone Raise OR Toes-in Standing Calf bone Raise 5×20-30


Incline Bench Press 1-3RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
Push Press 5×2
Power Shrugs 5×5
Dumbbell Upright Row 4×12
Face Pulls 3×15
Hammer Curl 3×10
Front Squat 1-3RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
Pistol Squats 3×3
Standing Calf bone Raises With 2s Time out 5×12-20
Calf Raise On Leg Press 5×12-20
Standing Cable Crunches 5×20


Seated Expenses Press 1-3RM + 3 Back-Off Sets/Triple Dropset
Viking Press 5×8
Power Clean 6×3
Farmer Walk 5×30-60s
Crucifix Holds 3×30-60s
Reverse Barbell Curls off pins 3×3
High Bar Squat 1-3RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
Single-legged Leg Press 5×10
Standing Calf Increases Off Block 4s Base Pause 3×10-12
Seated Calf Raises Toes-in 5×10-15


Wide Overhead Press off Tool Pins 1-3RM
Zydrunas Press 5×8
Power Snatch 5×2
Barbell Shrugs 5×15
Scarecrows 3×10
Reverse Cable Curl 3×15
Bulgarian Split Squat 1-3RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
Hack Squat 4×12
Calf Raise on Leg Press 5×30
Standing Calf Raise 5×10