“The Miracle Bear” follows a push-pull-leg training split.
A well-structured workout routine can significantly enhance your physique, health, and overall quality of life. Research highlights the numerous health benefits of exercise, including the prevention of cardiovascular diseases and improved physical conditioning (1). Moreover, effective training routines help you focus on achieving your fitness goals. If you’re struggling to create or discover the ideal workout routine to reach your goals, take inspiration from Urs Kalecinski, known as “The Miracle Bear.”
An IFBB Classic Physique professional bodybuilder, Kalecinski earned his first pro card at just 21. His journey into weightlifting began at 13, motivated by his desire to overcome his struggles with being overweight. Since then, Kalecinski has made remarkable strides, competing on prestigious stages like the Olympia and the Arnold Classic. This article will explore his journey, workout plan, training philosophy, and valuable tips from the Miracle Bear to support your fitness journey. Let’s dive in!
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Who Is Urs Kalecinski?
Before getting his first pro card, Urs Kalecinski was active in bodybuilding competitions, like the International German Newcomer Championship, where he came in fourth place. With the support of his brother, he traveled to Austria. He competed in the Austrian bodybuilding competition, where he took first place in the men’s category, first place in the junior category, and overall competition winner.
In 2021, Urs Kalecinski competed and won the Tampa Pro, which led to his first Olympian appearance. He was the underdog, competing against veterans like Chris Bumstead, Terrence Ruffin, and Breon Ansley. Surprisingly, Urs Kalecinski secured fourth place in the competition. He followed this with a third-place finish at the Arnold Classic in 2022 behind runner-up Ramon Rocha Queiroz and 2022 winner Terrence Ruffin.
In the 2023 Olympia, Urs Kalecinski made the top three, just behind Chris Bumstead and Ramon Rocha Queiroz. Leading up to that competition, Kalecinski spent a year working on certain muscle groups with well-known competitors like Nick Walker, Terrence Ruffin, and bodybuilding legend Jay Cutler, significantly improving his body.
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Despite his challenges of food poisoning and being hospitalized, leading to the 2023 Arnold Classic, he still managed to be second runner-up while Ramon Rocha Queiroz took home the crown. He had third-place finishes in the 2024 Arnold Classic and Olympia. Going forward in the division, the top spot is vacant, with Chris Bumstead publicly announcing his retirement from the Classic Physique division after six years of dominating that category. No doubt, Urs Kalecinski is one of the favorites to win it.
Urs Kalecinski’s Workout Routine
- Pull Day Workout
- Push Day Workout
- Leg Day Workout
- Arm Day Workout
- Hamstrings & Back Workout
- Shoulders & Arms Workout
Pull Day Workout
| Exercises |
| Pull-Up |
| Standing Iso-Lateral Row |
| Seated Cable Row |
| Machine High Row |
| Cable Pull-over |
| Machine Iso-Lateral Lat Pulldown |
Push Day Workout
| Exercises |
| Incline Dumbbell Bench Press |
| Smith Machine Incline Bench Press |
| Machine Overhead Press |
| Seated Overhead Cable Crossover Triceps Extension |
| Cable Machine Seated Chest Fly |
| Machine Chest Press (Unilateral) |
| Cable Lateral Raise |
| Tricep Dip |
| Wide Grip Tricep Pushdown |
| Dumbbell Lateral Raise (Chest-Supported) |
Leg Day Workout
| Exercises |
| Superset — Seated Leg Curl & Lying Leg Curl |
| Superset — Machine Adductor & Machine Abductor |
| Machine Kickback |
| Hip Thrust |
| Vertical Leg Press |
| Wide Stance Leg Press & Narrow Stance Leg Press |
| Goblet Squat |
Arm Day Workout
| Exercises |
| Machine High Concentration Curl |
| Machine Preacher Curl |
| 21s Barbell Curl |
| Seated Overhead Cable Triceps Extension |
| Cable Crossover Triceps Extension |
| Superset — Reverse Grip Tricep Pushdown & Tricep Pushdown |
Hamstrings & Back Workout
| Exercises |
| Leg Curl |
| Romanian Deadlift |
| Unilateral Arm Seated Row |
| Seated High Row |
| Chest-Supported T-Bar Row |
| Cable Lat Pulldowns (using band attachment) |
| Lat Pulldown |
| Standing Cable Pullover |
Shoulders & Arms Workout
| Exercises |
| Lying Cable Lateral Raise |
| Machine Overhead Press |
| Chin-Up |
| Incline Bench French Press |
| Seated Dumbbell Overhead Triceps Extension |
| Seated Arm Cable Curl |
| EZ Bar Curl |
| Cable Hammer Curl |
| Unilateral Dumbbell Preacher Curl |
Workout Notes
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Urs Kalecinski’s workout involves using free weights, machines, or cables. He also uses a combination of compound and isolation exercises. Below are some notes on his training.
Training Split
Urs Kalecinski follows a push-pull-leg training split but has a separate day for arms. This is very effective as it trains related muscle groups in the same workout. This split also allows training muscle groups twice weekly, inducing muscle synthesis and growth in them more frequently. Urs Kalecinski, however, sometimes mixes with other training splits, depending on what his coach says.
Training Technique
Urs Kalecinski trains intensely during competition prep and even in the off-season. He does slow reps, ensuring that his muscles spend maximum time under tension, which is effective for muscle hypertrophy (2).
Kalencinski also believes one should pay special attention to usually neglected muscles. He adopts partial reps where necessary to train to failure and uses pyramid or reverse pyramid training techniques to vary his workout.
Wrap Up
Since earning his pro card in 2021, Urs Kalecinski has quickly established himself as one of the top competitors in his category. His journey is marked by remarkable consistency, having trained since 13—an essential value for achieving success.
Kalecinski adheres to a disciplined workout regimen while remaining adaptable, allowing him to navigate various challenges in pursuit of his fitness and physique goals. His success can ultimately be attributed to his unwavering dedication to training. As a rising star in the Classic Physique realm, we eagerly anticipate more achievements that await Urs Kalecinski.
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References
- Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
