Introduction
In the age of social media fitness, a handful of influencers have redefined how people train, share progress, and inspire millions to lift heavier.
From Anatoly’s gym prank roots to the explosive strength of the Tren Twins and the old-school intensity of Sam Sulek, these personalities don’t just post videos — they set new workout trends.
This article breaks down their real-life training approaches, what makes each routine effective, and how you can apply their methods to your own program.
1. Anatoly’s Hybrid Powerbuilding Routine
Who he is: Anatoly (Anatoly Gym) rose to fame for his comedic gym pranks and surprising lifts, but behind the humor lies a serious lifter with a powerbuilder’s mindset — combining strength training with aesthetic bodybuilding principles.
Training split:
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Legs
- Day 4: Shoulders & Arms
- Day 5: Rest or Cardio
Key lifts: Bench Press, Weighted Pull-Ups, Deadlift, and Front Squats.
Training style highlights:
- Focus on progressive overload — adding small weight increments weekly.
- Moderate reps (6–10) with strict form for hypertrophy.
- Finishes each session with isolation burnouts (like cable flys or bicep curls to failure).
Why it works: Anatoly’s routine blends heavy compound lifts with volume training, allowing consistent muscle growth without overtraining — ideal for intermediate lifters who want both strength and aesthetics.
2. The Tren Twins’ Push-Pull-Legs Power Routine
Who they are: Michael and Christian Gaiera — better known as the Tren Twins — are powerlifting-inspired bodybuilders famous for their raw strength and high-intensity approach.
Typical weekly structure:
- Push (Chest/Shoulders/Triceps)
- Pull (Back/Biceps)
- Legs (Quads/Hamstrings/Calves)
- Repeat cycle (6 days / week)
Key lifts: Incline Dumbbell Press, T-Bar Rows, Barbell Squats, Romanian Deadlifts.
Training philosophy:
- Low-to-moderate reps (5–8) on compound lifts.
- Heavy progressive loading — they aim to increase weights every 1–2 weeks.
- Minimal rest between sets to keep intensity high.
Nutrition & recovery: Their content emphasizes high-protein, high-calorie bulking, with enough rest to support power output.
What to learn: Even if you’re not lifting extreme weights, adopting the push–pull–legs (PPL) framework can ensure full-body balance and steady progression.
3. Sam Sulek’s Classic Bodybuilding Routine
Who he is: Sam Sulek, one of the most polarizing yet admired new-gen fitness stars, is known for his raw training footage, intense focus, and unapologetic “train like it’s 2010” aesthetic.
Split overview:
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Shoulders
- Day 4: Legs
- Day 5: Rest or Arms (optional)
Key lifts: Incline Barbell Press, Lat Pulldown, Seated Shoulder Press, Leg Press.
Style:
- High-volume training — often 4–5 exercises per muscle group.
- Mind–muscle connection takes priority over weight.
- Uses old-school machines and moderate weight for perfect control.
Why it resonates: Sam’s authenticity and consistent intensity inspire lifters who want to look and train like classic bodybuilders — without fancy routines or influencers’ gimmicks.
4. Jeff Nippard’s Science-Based Program (Bonus Example)
For balance, it’s worth including a science-driven influencer like Jeff Nippard, who merges research and practicality.
Split example:
- Upper/Lower (4–5 days per week)
- Uses RPE (Rate of Perceived Exertion) to regulate load.
- Incorporates deload weeks and periodization for long-term gains.
What you can learn: Data-driven training — tracking volume, fatigue, and recovery — can maximize results while reducing injury risk.
Common Threads Among Top Influencer Workouts
- Progressive Overload: Every influencer, regardless of style, increases weights or reps gradually to trigger adaptation.
- Compound Movements First: Bench, Deadlift, and Squat remain non-negotiable cornerstones.
- Consistency > Variety: Despite flashy videos, their core lifts stay the same for months or even years.
- Nutrition Focus: Each routine’s success depends on disciplined eating — whether bulking or cutting, caloric consistency drives results.
How to Build Your Own Influencer-Inspired Routine
- Choose a structure: If you’re a beginner, start with Upper/Lower (like Jeff Nippard). Intermediate lifters can shift to PPL (like the Tren Twins).
- Pick signature lifts: Use Anatoly’s bench and pull-up pairing or Sam Sulek’s incline dumbbell work.
- Log everything: Track sets, reps, and progress weekly — that’s what separates viewers from doers.
- Prioritize recovery: Even your favorite influencer takes rest days; muscle growth happens between workouts.
Final Thoughts
The rise of fitness influencers has changed how people approach training — blending entertainment, education, and inspiration. Whether you’re chasing strength like the Tren Twins, aesthetics like Sam Sulek, or Anatoly’s balanced powerbuilding, the key is consistency.
Whether you follow Anatoly, the Tren Twins, or Sam Sulek, staying consistent is what truly matters — and with PumpX, tracking your workouts and staying motivated has never been easier.
Your favorite creator’s routine isn’t magic — it’s discipline, tracked progress, and relentless effort, day after day.