A FREE WORKOUT FROM KIRILL MATCH

The Full Body Day you've been missing.

Built for athletic carryover.

A complete 60-minute Full Body session built on athletic principles.

From a former hockey & MMA athlete who rebuilt his training from

zero.

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What's inside the session.

5 blocks. 60-75 minutes. Built like a coach would write it.

BLOCK 1

Activation

Warm-up that actually preps your body for output.

BLOCK 2

Main Lift

Heavy. Athletic intent. Explosive concentric.

BLOCK 3

Strength Accessories

Lat development without losing posterior chain work.

BLOCK 4

Athletic Finisher

The one quality bodybuilder training never builds.

BLOCK 5

Cooldown

5 minutes. Pec, lat, t-spine. Done right.

Why this isn't a normal training day.

Most training are bodybuilder arrangement. Pull-ups, rows, curls — built for muscle isolation, not athletic output.

This one is structured around the same principles I rebuilt my training on after my injury. Heavy lifts with athletic intent. Single-leg work programmed in. A finisher that trains rotational power and conditioning under load. Bodybuilder pull-day fundamentals — but the gaps filled in.