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IFBB Pro Urs Kalecinski Olympia Prep 2025 - Back and Arm specialization (5X/week)

Hypertrophy Coach

Coach

Joe Bennett

Everyone wants to know what a top Olympia physique actually trains. Almost nobody gets to see the sheet.

This is the exact program written for Urs Kalecinski's 2025 Olympia prep, designed, tweaked and modified the whole way through, with back and arms as the priority.

That means back twice a week, biceps in three sessions and triceps in two, with the rest of the physique held and supported rather than left behind.

No junk volume. No random exercises.

Just the real prep, week by week, for lifters who want their back and arms to lead.

$49

Get IFBB Pro Urs Kalecinski Olympia Prep 2025 - Back and Arm specialization (5X/week)

The Exact 2025 Olympia Prep

Not a program written to look like a pro program. This is the block designed and modified the whole way through Urs Kalecinski 2025 Olympia prep, with the same structure and exercise selection.

Back Twice, Arms In Three Sessions

Back gets two full sessions and biceps show up in three of the five. That frequency is the whole point, because it is what actually brings a body part up relative to everything else.

Arms Trained Fresh, Not At The End

Triceps open two of the sessions and biceps get slots of their own instead of four rushed sets after back. The priority body parts are trained while you still have something to give them.

Everything Else Is Held, Not Dropped

Chest, delts and legs all still appear across the week at a maintenance dose. Nothing goes backwards while your back and arms take the extra work.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 5 days per week

5 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines, a lat pulldown and a preacher bench

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Triceps, Chest, Biceps

Dips

10, 10, 12

Seated Cable Cross Extension

10, 10, 12

Incline Smith

10, 10, 12

Machine Flat Press

2 x 8

Roller Cable Flys

10, 12, 12

Single Arm DB Preacher Curls

10, 10, 12

Monday

Week 1 - Back, Rear Delt

Chest Supported Tbar Row

8, 10

Single Arm Cable Pull Down

8, 10

Forward Lean Machine Lat Row

8, 10

Wide Grip Pull Ups

8, 8, 12

Seated Cable Row

8, 10

Reverse Pec Dec

3 x 10

Tuesday

Week 1 - Biceps, Legs

Standing Incline Cable Curls

10, 10, 12

Seated Leg Curl

8, 8, 10

Hack Squats

8, 12, 15

Adductor Machine

2 x 10

Leg Press

10, 12

Leg Extensions

10, 10, 15

Lying Leg Curls

2 x 8

Wednesday

Rest

Thursday

Week 1 - Triceps, Delts

Cross Cable Triceps Extensions

10, 10, 12

Machine Dips

10, 10, 12

Lying Cuff Lateral Raises

10, 10, 12

Cable Rear Delts

10, 10, 12

Rack Military Press

8, 10

Friday

Week 1 - Back, Biceps

Machine Pulldown

8, 10

Chest Supported Dumbbell Row

8, 10

Chest Supported Machine Row Upper Back And Lat

8, 10

Seated Rope Pull Over

2 x 10

Machine Preacher Curls

3 x 10

Dumbbell Hammer Curls

3 x 10

Saturday

Rest

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. This is the program I designed and modified all the way through Urs Kalecinski 2025 Olympia prep.

What are you waiting for?

If your back and your arms have been the two things holding your physique back, more of the same week will not fix them. Train them more often, in the right order, with a plan built for exactly that. This is that plan.

Get IFBB Pro Urs Kalecinski Olympia Prep 2025 - Back and Arm specialization (5X/week)

FAQs

Who is this program best for?

Experienced lifters who want their back and arms to catch up to the rest of the physique. It is a real prep block, so it assumes you can train hard five days a week.

Is this really the Olympia prep program?

Yes. This is the program written and modified the whole way through Urs Kalecinski 2025 Olympia prep, with the same structure and exercise selection he trained.

Is this good for beginners?

It works best if you have some training experience and can execute the lifts well. If you are newer, you can still run it, just be conservative with your loads for the first few weeks.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. A lat pulldown and a preacher bench make the back and arm work better but they are not mandatory.