Bodybuilding training program: Marek Morozov’s example

The training program is one of those topics people ask about in the gym again and again: how many days, which muscles to pair, and whether you can train the same muscle on consecutive days. Marek Morozov’s example shows that a program can look very different from the classic split, but that doesn’t automatically make it right for everyone.

There is no promise here that one system suits every trainee. Rather, it is an honest look at how one Estonian bodybuilder structured their training, why they did it that way and what risks a beginner should watch for.

Why can a training program be so different?

What prompted me to write about how I split my own training program was the constant stream of questions, especially from young gym-goers. There is no secret, after all. The key idea is simple: there is no single right program that everyone should use as a template.

For some people a calm split works, where each muscle gets one bigger training load per week. Others progress better when a muscle is stimulated more often and the sessions are structured in a less conventional way. Marek described a system they had followed for about a year, and said they were happy with the muscle mass gained on it.

There was also some background in the form of correspondence with IFFB pro bodybuilder Fransico “Paco” Bautista, who competed at Mr. Olympia in 2006 and 2007. The advice was to shock the muscle roughly every 3 weeks, in other words to use Program 1 for variety. That doesn’t mean an amateur should copy a pro’s lifestyle. Frankly, for many people it would be too hard, both mentally and physically.

Training program 1: the same muscle on two days

At first glance Program 1 looks unexpected, because the same muscle is worked two days in a row. The brackets show how many exercises are done for each muscle group. The exercises are mainly basic compound lifts done with a barbell and dumbbells, with high volume. There are usually 4 sets, and repetitions stay in the range of roughly 8-12 in each exercise. This program is used for one week.

Sunday	shoulders(3-4), chest(2-3), triceps(2), abs(2-3)
Monday	shoulders(3-4), chest(2-3), triceps(2)
Tuesday	quads(3), hamstrings(2), calves(2), abs(2-3)
Wednesday	quads(3), hamstrings(2), calves(2)
Thursday	back(4-5), biceps(2), abs(2-3)
Friday	back(4-5), biceps(2)
Saturday	off

So what actually happens? The muscle receives a bigger training load in a short period of time, and that can provide a strong stimulus. At the same time, recovery is far more demanding. There is no point in beginners trying this system, because the risk of injury is noticeably higher and the body may not yet give clear warning signs.

Training program 2: a looser structure

Program 2 was largely Marek’s own creation. It took into account Marek’s capabilities at the time and which muscle groups they wanted to prioritize. The choice of exercises was not set in stone for every session. Often it only became clear during the workout itself.

The distinctive feature was that each exercise was done for roughly 8 sets in a row. Repetitions were not counted strictly, but they fell very broadly between 6 – 15, because the weight in an exercise was generally not changed. This program was used for about 3 weeks, after which Program 1 came back, meaning one week of a stronger shock.

	morning	afternoon	evening
Sunday		back, shoulders, abs
Monday	quads, abs		hamstrings, calves
Tuesday	chest, traps
Wednesday		shoulders, back
Thursday	hamstrings, calves		quads, abs
Friday		triceps, biceps, abs
Saturday	day off

What to watch out for with a program like this?

The simple truth: this kind of training system is not a comfortable plan for a beginner. If your technique is still breaking down, your sleep is poor or your nutrition is all over the place, double the training load on the same muscle can bring more trouble than benefit.

A more experienced trainee, however, can take several good ideas from this example. First, a program can be periodized: 3 weeks in one way and then one week of a stronger change. Second, not every exercise has to be written down a year in advance, as long as the trainee knows their own body and can control the training load. Third, the weak spot has to be put honestly on the table. Marek noted that abs were a very weak spot and that they needed experimenting with.

If you want to learn from a split like this, don’t start by copying it. Look at the logic instead: when the muscle works, when it rests, and whether your total weekly training load matches your recovery. If the answer is vague, the program is still too hard.

FAQ: training program and recovery

Can you train the same muscle two days in a row?

You can, but it requires good technique, a clear goal and close attention to recovery. For a beginner, it’s usually too big a leap.

Is Program 1 suitable for muscle building?

It can give the muscle a strong stimulus, especially over a short period. As a permanent core plan, it is too taxing for many people.

Why use Program 2 and then Program 1?

The idea is variation. For about 3 weeks you follow a looser split, then for one week you use a different training load so the muscle gets a fresh stimulus.