Ott Kiivikas and his competition prep

Ott Kiivikas is one of Estonia’s best-known bodybuilders, with years of international competition experience. After the World Championships in Brazil ended, he didn’t let time off hold him for long — his new competition prep started immediately. This article looks at what a top athlete’s training plan and supplement routine look like for the spring season.

Ott Kiivikas returned from Brazil and started training right away

The World Championships in Brazil were over and Kiivikas was back in Estonia. After such an intense end to the season, many athletes would take a longer break, but in top-level bodybuilding you often can’t afford that — the next season doesn’t wait.

So what actually happened? Kiivikas began a new prep cycle on the same day he made the decision. At the same time, he also reviewed some of his students, who wanted to map out where they currently stood and have new training plans put together. Coach and athlete in one person — a role familiar to many Estonian bodybuilders.

The main goal for the spring season was clear and ambitious: to become European champion. Any other results and titles would be a bonus on top, as Kiivikas himself put it. This kind of goal-setting — one main target, everything else an added bonus — is a psychologically strong approach for a competitive athlete.

The competition calendar wasn’t final yet, so not all participation plans could be confirmed. Kiivikas decided to wait until the calendar was published and make more concrete decisions then. Smart — until an event is confirmed, there’s no point planning the schedule in detail.

Ott Kiivikas’s training plan: a four-day split and the 10–6 rep range

The training program was split across four days. It’s a classic but effective structure: the first day is legs, the second is shoulders and biceps, the third is back, and chest and triceps get a day of their own. This kind of body-part split is one of the most common in bodybuilding — it gives each muscle group enough recovery time while the other muscles are working.

Kiivikas admitted that he trained according to this scheme for half of last season — and the results confirmed that it works. Why change something that works? A simple but smart principle.

The emphasis of the sets was on improving strength numbers in the 10–6 rep range. That doesn’t mean chasing maximal strength — rather, progressive strength gains within this rep range. In bodybuilding, this range is especially effective: enough reps to support muscle growth, enough weight to build strength.

Aerobic training was planned according to how he felt, but the volume was kept high. The reason is practical: to keep body fat percentage under control, regular cardio matters even when the main goal is muscle building. Kiivikas didn’t force himself into a specific cardio scheme but listened to his body — yet he didn’t let the volume drop.

Honestly, this approach — listen to your body, but keep a minimum volume — is quite smart. A strict cardio schedule can hurt your energy levels during the prep period, while a flexible one lets you optimize day by day.

Read Ott’s supplement recommendations HERE

FAQ

What is the principle behind Ott Kiivikas’s training program?

Kiivikas uses a four-day split: legs / shoulders and biceps / back / chest and triceps. The emphasis of the sets is on the 10–6 rep range, which combines stimulating muscle growth with strength gains. Aerobic training is added according to how he feels, but the volume is kept high to keep body fat percentage under control.

Why didn’t Kiivikas take creatine separately?

Both Amino Rush, used during the workout, and the post-workout HPR already contained enough creatine. A separate creatine supplement would have meant doubling up, so Kiivikas left it out of his supplement plan.

What was Kiivikas’s main goal for the spring season?

The main goal was to take first place at the European Championships. All other results were planned as bonuses. Specific competitions hadn’t been confirmed yet — that became clear once the season calendar was published.

Author: Ott Kiivikas

Come and train! ArtGym