Lukas Osladil: The European Champion’s Workout
Lukas Osladil — 2005 European champion and a familiar face at Tallinn’s Elite Tour — is a man whose muscles are so proportionate that Ott Kiivikas himself has admitted his legs can’t stand comparison with Lukas’s. At the Võsu training camp I got the chance to get to know him better and watch how he works through his fourth-day workout: back, triceps, hamstrings and glutes.
Who is Lukas Osladil?
Lukas Osladil is a Czech bodybuilder who won the European Championships in 2005. He has also competed in Tallinn as part of the Elite Tour, and of all the competitors he was the one who stood out to me most back then — for his superb free posing routine and his beautiful, proportionate muscles.
The training program I describe here doesn’t match his usual workouts 100% in terms of exercises — the equipment in the Võsu gym is limited. But the technique, rep count, sets and principles are exactly what he always uses. After all, we’re here to swap experience, right?
For a warm-up, Lukas uses neither a bike nor an ergometer. The basis is typical calisthenic movements and stretching — stretching that serves a real purpose beyond just limbering up. Any gym veteran with a bit of experience knows this anyway.
Lukas Osladil’s training principles
The exercises are completely ordinary. The big difference is in how he performs them.
The pyramid technique in every exercise: from set to set the weight goes up and the rep count drops accordingly — the range is 12–4. Lukas doesn’t stop a set at a fixed rep count; every set is pushed all the way to the end. In my opinion, it’s extremely unprofessional to stop a set at a set number when the goal is building muscle.
The movement pattern is always one and the same: a fast positive phase, a peak contraction and a very slow negative phase — about 3–4 seconds. For example, on lat pulldowns behind the neck: you pull the weight down with almost explosive speed, hold it for a moment, then let it back up slowly over 3–4 seconds. Without pausing at the top, you pull down again.
Rest periods are fairly short — about 1–1.5 min between sets. In the glute block they’re shorter still: about 15 sec, which means you stay on the machine for 10–15 min straight.
Throughout the whole workout, Lukas stretches his muscles between sets and stays fully focused. If anyone wants to strike up an acquaintance at that point, it’s a rather pointless undertaking — he simply won’t notice you.
Fourth training day — back, triceps, hamstrings and glutes
Back
Three exercises, all with the pyramid technique. Lat pulldowns to the chest — at peak contraction the body is almost parallel to the floor, which reminds me of the training of Marek Kalmus, with whom I’ve also had the honor of training. Lat pulldowns behind the neck work the same way: fast positive phase, slow negative. Seated cable rows to the stomach finish off the back block — the movements are the same as before.
It’s not about how heavy a weight you use. The aim is to build quality muscle and work the muscle through completely — the ability to be the best in your field.
Triceps
Only three sets, but as a superset. Triceps pushdowns (usually with a rope — at Võsu we had to make do with a straight bar) for about 12 repetitions, then immediately, with no rest, overhead cable triceps extensions: you stand with your back to the cable machine, grip the handle, lean forward and extend your forearms out in front of you. It’s a bit like the French press. Rest only after both exercises — 1–1.5 min. When we trained together, we basically just alternated.
Hamstrings
Anyone who has seen Lukas’s legs has to admit that he has some of the most complete leg muscles around, finished down to the last detail. Even Ott Kiivikas, whose legs are bigger in circumference, has admitted that his legs can’t stand any comparison with Lukas’s.
Lying leg curls on the machine, 5 sets, rep range 12–4. The first three sets are a superset — immediately followed by straight-leg forward bends, with the positive and negative phases both lasting 3–4 sec. To increase the range of the stretch, Lukas keeps his heels together and his toes slightly apart.
Glutes
Lukas pays a lot of attention to the glutes as well. After all, what really happens if everything else is perfect but the backside sags?
Hip abductions on the machine with a straight back, 3 × 20 repetitions, as a superset immediately followed by hip abductions on the machine leaning forward, 3 × 15 repetitions — 15 sec rest between sets. Leaning forward puts the muscles more into a stretched position, so they work during the stretch.
I also asked about aerobic training. This man never does any cardio, not even before a competition. Worth pondering.
Two small counterpoints for anyone who assumed Lukas was terribly serious. We were talking about leg training, and Lukas asked whether I like working out. I said I do. Surprised, I asked whether Lukas doesn’t — and got a long, drawn-out “Noooo…” in reply. Another moment: Ott asked Lukas whether it wouldn’t be better to train the front and back of the legs together on the same day. Lukas smiled and answered: “Not for Champion’s…”
FAQ — frequently asked questions
Does Lukas Osladil do aerobic training?
No — never, not even during the competition season. Lukas’s body composition is built on strength training alone.
Why a slow negative phase of 3–4 seconds?
The eccentric phase loads the muscle fibers more intensely and builds better muscle control. Lukas applies it consistently in every exercise — it is the backbone of the whole system.
How heavy are the weights Lukas uses?
Moderate. The goal is to work the muscle fully, not to lift a maximum weight. What matters is the quality of the technique, not the numbers on the bar.
Lukas Osladil’s original 4-day training split
Workouts follow roughly a pattern of 2 workouts, 1 day off — but this can vary a little.
- Day 1: Abs and quads
- Day 2: Shoulders, calves, glutes
- Day 3: Abs, chest, biceps
- Day 4: Back, triceps, hamstrings, glutes
Back
- T-bar row machine, both arms at once, neutral (hammer) grip — 4 × 12–4
- T-bar row machine, both arms at once, overhand grip — 4 × 12–4
- Cable pulldown to the chest — 4 × 12–4
- Cable pulldown behind the neck — 4 × 12–4
Triceps
Cable rope pressdown as a superset with standing cable extensions from behind the neck — 3 × 12–5
Hamstrings
Lying leg curls on the machine — 5 × 12–4
As a superset (first 3 sets): straight-leg forward bends, 3 sec pos. phase / 3 sec neg. phase — 3 × max
Glutes
Machine hip abduction with a straight back — 3 × 20
As a superset: machine hip abduction leaning forward — 3 × 15
Author: Joker
Illustrative photo: https://www.greatestphysiques.com/male-physiques/lukas-osladil/
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