Sheiko All Programs

Boris Sheiko - Bench Press specialization Bench 4 x week Week 1 - Day 1 Benchpress 1 1 2 5

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 75%

47.5 57.5 67.5 72.5

1 x 1 x 4 x

6 6 6

@ @ @

40% 50% 60%

55.0 70.0 85.0

5 5 4

@ @ @

50% 60% 70%

47.5 57.5 67.5

8

@

Squat

Benchpress 1 x 1 x 4 x Flyes 5 x Abs 3 x 10 @

Boris Sheiko - Bench Press specialization Bench 4 x week Week 1 - Day 2 Benchpress 1 1 2 2 2 2 1 1 1

x x x x x x x x x

5 5 4 3 2 3 4 5 6

@ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 75% 70% 60% 50%

Leg Extension 5 x 10 @ Benchpress pin press 6 x

3

@

6

@

Dips 5 x

Back Extension 4 x

8

@

47.5 57.5 67.5 72.5 75.0 72.5 67.5 57.5 47.5


x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

1 x 1 x 4 x

5 4 3

@ @ @

50% 60% 70%

70.0 85.0 97.5

Squat

Close Grip Benchpress 1 x 2 x 5 x

4 4 3

@ @ @

8

@

Flyes 5 x

Latissimus 5 x

8

@

Abs 5 x 10 @

50% 60% 65%

47.5 57.5 62.5

Boris Sheiko - Bench Press specialization Bench 4 x week Week 1 - Day 4 Incline Benchpress 4 x

6

@

Dumbbell Press 2 x

6

@

6

@

Dips 4 x

Triceps Pushdown 5 x 10 @ Goodmornigs (seated) 6 x

5

@


x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

55% 65% 75%

52.5 62.5 72.5

Leg Press 5 x

6

@

Benchpress 1 x 1 x 5 x

5 4 3

@ @ @

8

@

Flyes 5 x

Latissimus 5 x 10 @ Abs 5 x 10 @

Boris Sheiko - Bench Press specialization Bench 4 x week Week 2 - Day 2 Benchpress 1 1 2 2 2 1 2 2 1 1

x x x x x x x x x x

6 5 4 3 2 2 2 3 5 7

@ @ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 85% 80% 75% 65% 55%

47.5 57.5 67.5 72.5 75.0 80.0 75.0 72.5 62.5 52.5

1 x 1 x 5 x

5 5 4

@ @ @

50% 60% 65%

70.0 85.0 90.0

Squat

Bench Press Pin Press 5 x

3

@

Triceps Pushdown 5 x 10 @ Back Extension 4 x

8

@

Boris Sheiko - Bench Press specialization Bench 4 x week Week 2 - Day 3 Bench Press 1 1 2 5

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Leg Extension 5 x

8

@

Wide-grip Bench Press 2 x 4 x

8 6

@ @

Latissimus 5 x

8

@

6

@

Dips 5 x Abs 4 x 10 @

35% 45%

32.5 42.5

Boris Sheiko - Bench Press specialization Bench 4 x week Week 2 - Day 4 Bench Press 1 x 1 x 4 x

6 6 6

@ @ @

50% 60% 65%


2

@

Barbell Curl 4 x

8

@

Back Extension 4 x

8

@

47.5 57.5 62.5


x x x x

5 4 3 2

@ @ @ @

50% 65% 75% 85%

47.5 62.5 72.5 80.0

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Leg Extension 5 x 10 @ Benchpress 1 1 1 4

x x x x

5 4 3 3

@ @ @ @

Pec Deck Flies 5 x 10 @ Triceps 5 x 10 @ Abs 4 x 10 @

Boris Sheiko - Bench Press specialization Bench 4 x week Week 3 - Day 2 Benchpress 1 1 1 2 2 2 2 1 1 1 1

x x x x x x x x x x x

6 5 4 3 2 2 2 3 4 6 8

@ @ @ @ @ @ @ @ @ @ @

5

@

50% 60% 70% 75% 80% 85% 80% 75% 70% 60% 50%

Lunges 5 x


3

@

Latissimus 5 x

8

@

Back Extension 4 x

6

@

47.5 57.5 67.5 72.5 75.0 80.0 75.0 72.5 67.5 57.5 47.5


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

Chest Muscles 5 x

8

@

Leg Press 5 x

5

@

Weighted Pushups 5 x

8

@

8

@

Abs 4 x

47.5 57.5 67.5 75.0

Boris Sheiko - Bench Press specialization Bench 4 x week Week 3 - Day 4 Incline Bench Press 4 x

6

@


2

@

6

@

Dips 4 x

Latissimus 5 x

8

@


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

1 x 1 x 4 x

5 5 4

@ @ @

50% 60% 70%

70.0 85.0 97.5

@ @ @

50% 60% 70%

47.5 57.5 67.5

Squat


5 5 5

Flyes 5 x 10 @ Latissimus 5 x 10 @ Back Extension 5 x

8

@

Boris Sheiko - Bench Press specialization Bench 4 x week Week 4 - Day 2 Benchpress 1 1 2 2 2 2 2 1 1 1 1

x 5 x 5 x 5 x 4 x 3 x 2 x 3 x 4 x 6 x 8 x 10

@ @ @ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 85% 80% 75% 70% 60% 50%


2

@

Pec Deck Flies 5 x

8

@

8

@

Triceps 5 x Abs 4 x 12 @

47.5 57.5 67.5 72.5 75.0 80.0 75.0 72.5 67.5 57.5 47.5


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

50% 60% 70%

47.5 57.5 67.5

Leg Extension 5 x

8

@


5 4 5

@ @ @

Latissimus 5 x

8

@

Seated Goodmorning 5 x

5

@

Boris Sheiko - Bench Press specialization Bench 4 x week Week 4 - Day 4 Bench Press 1 x 1 x 5 x

6 6 6

@ @ @

50% 60% 65%

Dumbbel Flies 5 x 10 @ Dips 4 x

5

@

Triceps Pushdown 5 x

8

@

5

@

Abs 4 x

47.5 57.5 62.5

Boris Sheiko - Bench Press specialization Bench 4 x week

Boris Sheiko - Bench Press specialization Bench 4 x week

If you improved your 1-rep max, use your new maxes in the next training cycle after the competition. Do not use the new maxes in this current training cycle.

Boris Sheiko - Program 31 Week 1 - Day 1 Squat 1 1 2 3

x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 75%

70.0 85.0 97.5 105.0

@ @ @ @

50% 60% 70% 75%

47.5 57.5 67.5 72.5

Benchpress 1 1 2 3

x x x x

3 3 3 2

Flat Dumbell Flies 3 x 10 @

Boris Sheiko - Program 31 Week 1 - Day 2 Squat 1 2 2 1 1 3

x x x x x x

3 3 2 2 1 1

@ 50% @ 60% @ 70% @ 80% @ 90% @ 100%

70.0 85.0 97.5 112.5 125.0

3 3 2 2 1 1

@ 50% @ 60% @ 70% @ 80% @ 90% @ 100%

47.5 57.5 67.5 75.0 85.0

5 4 3 2 1 1

@ 50% @ 60% @ 70% @ 80% @ 90% @ 100%

75.0 90.0 105.0 120.0 135.0

Benchpress 1 1 2 1 1 3

x x x x x x

Deadlift 1 1 2 1 1 3

x x x x x x


x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 75%

70.0 85.0 97.5 105.0

@ @ @ @

50% 60% 70% 75%

47.5 57.5 67.5 72.5

Benchpress 1 2 2 4

x x x x

3 3 3 2

Flyes 5 x 10 @ Goodmornings 5 x

5

@

Abs 3 x 10 @


Week 2 - Day 1 Squat 1 1 2 4

x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

55% 65% 75%

77.5 90.0 105.0

Benchpress 1 1 2 5

x x x x

5 5 3 3

Flyes 5 x 10 @ Squat 1 x 2 x 4 x

3 3 3

@ @ @

Boris Sheiko - Program 31 Week 2 - Day 2 Deadlift Standing on Boxes 1 2 2 1

x x x x

3 2 2 3

@ @ @ @

50% 60% 65% 70%

75.0 90.0 97.5 105.0

@ @ @ @ @

50% 60% 70% 80% 85%

47.5 57.5 67.5 75.0 80.0

50% 60% 70% 80%

75.0 90.0 105.0 120.0

Benchpress 1 1 2 2 3

x x x x x

3 3 3 3 2

Flyes 5 x 10 @ Deadlift 1 1 2 5

x x x x

3 3 3 3

@ @ @ @

Abs 3 x 10 @

Boris Sheiko - Program 31 Week 2 - Day 3 Benchpress 1 1 2 5

x x x x

3 3 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Squat 1 1 2 6

Benchpress 1 1 2 5

x x x x

3 3 3 3

Flyes 5 x 10 @ Goodmornings 5 x

5

@


x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @ @

55% 65% 70% 80% 85%

52.5 62.5 67.5 75.0 80.0


x x x x x

5 5 3 2 1

Flat Dumbell Flyes 4 x

8

@

abs 3 x 10 @


x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Flat Dumbelll Flies 4 x

8

@

3 3 3 2

@ @ @ @

Deadlift 1 2 2 5

x x x x

Goodmornings 5 x

5

@

50% 60% 70% 75%

75.0 90.0 105.0 112.5


x x x x

3 3 2 2

@ @ @ @

50% 60% 70% 75%

70.0 85.0 97.5 105.0

@ @ @ @

50% 60% 70% 75%

47.5 57.5 67.5 72.5

Benchpress 1 1 2 4

x x x x

3 3 3 2

Goodmornings (seated) 5 x

5

@


x x x x

3 3 2 1

@ @ @ @

50% 60% 70% 75%

47.5 57.5 67.5 72.5

3 2 2

@ @ @

50% 60% 70%

75.0 90.0 105.0

8

@

Deadlift 1 x 2 x 4 x Abs 2 x

Boris Sheiko - Program 31 Week 4 - Day 2 Squat 1 x 2 x 3 x

3 3 2

@ @ @

50% 60% 70%

70.0 85.0 97.5

@ @ @

50% 60% 70%

47.5 57.5 67.5


3 3 2

Boris Sheiko - Program 31 Week 4 - Day 3 Competition day

If you compete on saturday, day 2 shold be on Wednesday. If you compete on sunday, day 2 should be on thursday. Good luck.

Boris Sheiko - Beginners training program 1 Week 1 - Day 1 Benchpress 1 2 2 5

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 75%

47.5 57.5 67.5 72.5

1 x 2 x 5 x

5 5 5

@ 50% @ 60% @ 70%

70.0 85.0 97.5

@ 50% @ 60% @ 70%

47.5 57.5 67.5

Squat


6 6 4

Flat Dumbell Flies 5 x 10 @ Goodmornings (standing) 5 x

5

@

Boris Sheiko - Beginners training program 1 Week 1 - Day 2 Deadlift to Knees 1 1 2 4

x x x x

3 3 3 3

@ @ @ @

50% 60% 70% 75%

75.0 90.0 105.0 112.5

Incline Benchpress 4 x

6

@

5

@

Dips 5 x

Deadlift from boxes 1 1 2 4

x x x x

4 4 4 3

@ @ @ @

5

@

Lunges 5 x Abs 3 x 10 @

55% 65% 75% 85%

82.5 97.5 112.5 127.5

Boris Sheiko - Beginners training program 1 Week 1 - Day 3 Benchpress 1 1 1 2 2 2 1 1 1

x x x x x x x x x

5 5 4 3 2 3 4 6 8

@ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 75% 70% 60% 50%

47.5 57.5 67.5 72.5 75.0 72.5 67.5 57.5 47.5

Flat Dumbell Flies 5 x 10 @ Squat 1 1 2 5

x x x x

5 4 3 3

@ @ @ @

Goodmornings 5 x

5

@

50% 60% 70% 75%

70.0 85.0 97.5 105.0

Boris Sheiko - Beginners training program 1 Week 2 - Day 1 Squat 1 2 2 5

x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 5

x x x x

5 4 2 3

Flat Dumbelll Flies 5 x 10 @ Weighted Pushups (hands shoulder wide) 5 x 10 @ Front Squat 2 x 2 x 4 x

3 3 2

@ 45% @ 55% @ 60%

Goodmornings (standing) 5 x

5

@

62.5 77.5 85.0

Boris Sheiko - Beginners training program 1 Week 2 - Day 2 Deadlift Up To Knees 1 1 2 4

x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 75%

75.0 90.0 105.0 112.5

@ 50% @ 60% @ 65%

47.5 57.5 62.5


6 6 6

Deadlift from Boxes 1 1 2 4

x x x x

4 4 4 4

@ @ @ @

5

@

Lunges 5 x

55% 65% 75% 80%

82.5 97.5 112.5 120.0


x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @ @ @ @

50% 60% 70% 80% 75% 65% 55%

47.5 57.5 67.5 75.0 72.5 62.5 52.5

Benchpress 1 1 2 2 1 1 1

x x x x x x x

5 4 3 2 3 5 7

Flat Dumbelll Flies 5 x 10 @ Squat 1 x 2 x 4 x

5 5 4

@ 50% @ 60% @ 70%


5

@

70.0 85.0 97.5


x x x x

5 4 3 2

@ @ @ @

55% 65% 75% 85%

77.5 90.0 105.0 120.0

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 6

x x x x

5 4 3 3

Flat Dumbelll Flies 5 x 10 @ Weighted Pushups 5 x 10 @ Squat 1 1 1 4

x x x x

3 3 3 3

@ @ @ @

50% 60% 70% 80%


5

@

70.0 85.0 97.5 112.5

Boris Sheiko - Beginners training program 1 Week 3 - Day 2 Deadlift off box 2 x 2 x 4 x

3 3 3

@ 50% @ 60% @ 65%

75.0 90.0 97.5

@ @ @ @ @ @

47.5 57.5 67.5 75.0 80.0 75.0


x x x x x x

5 4 3 2 2 3

50% 60% 70% 80% 85% 80%

Flat Dumbelll Flies 5 x 10 @ Deadlift from boxes 1 2 2 3

x x x x

4 4 3 2

@ @ @ @

5

@

Lunges 5 x

60% 70% 80% 90%

90.0 105.0 120.0 135.0


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 7

x x x x

5 4 3 3

Flat Dumbell Flies 5 x 10 @ Millitary Press 5 x

4

@


5

@


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ 55% @ 65% @ 75%

52.5 62.5 72.5


5 5 4

Flat Dumbelll Flies 5 x 10 @ Dips 5 x

8

@

Front Squats 2 x 2 x 3 x

5 4 3

@ 40% @ 50% @ 60%


5

@

55.0 70.0 85.0

Boris Sheiko - Beginners training program 1 Week 4 - Day 2 Benchpress 1 1 2 2 3

x x x x x

5 4 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

47.5 57.5 67.5 75.0 80.0

4 4 3 3 2 2

@ @ @ @ @ @

50% 60% 70% 80% 85% 80%

75.0 90.0 105.0 120.0 127.5 120.0

@ 50% @ 60% @ 70%

47.5 57.5 67.5


x x x x x x


5 5 5

Flat Dumbell Flies 5 x 10 @


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @ @ @ @ @ @

50% 60% 70% 80% 85% 80% 70% 60% 50%

47.5 57.5 67.5 75.0 80.0 75.0 67.5 57.5 47.5

Benchpress 1 1 2 2 2 2 1 1 1

x x x x x x x x x

6 5 4 3 2 3 4 6 8


8

@


5

@

Abs 3 x 10 @


x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 85%

47.5 57.5 67.5 80.0

x x x x x x x x x x

5 5 2 2 4 6 8 7 5 3

@ @ @ @ @ @ @ @ @ @

50% 60% 70% 70% 70% 70% 70% 70% 70% 70%

70.0 85.0 97.5 97.5 97.5 97.5 97.5 97.5 97.5 97.5

@ 50% @ 60% @ 70%

47.5 57.5 67.5

Squat 1 1 1 1 1 1 1 1 1 1


6 6 6

Flat Dumbell Flies 5 x 10 @ Squat 1 x 2 x 4 x

5 5 4

@ 50% @ 60% @ 65%

70.0 85.0 90.0


5

@

Boris Sheiko - Program 31 Week 1 - Day 2 Deadlift to Knees 1 x 2 x 4 x

4 4 4

@ 50% @ 60% @ 70%

150.0 180.0 210.0

Benchpress 1 1 2 2 2 2 2 2 1 1 1 1 1

x 5 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 4 @ x 6 @ x 8 @ x 10 @ x 12 @

50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50%

47.5 57.5 67.5 72.5 75.0 80.0 75.0 72.5 67.5 62.5 57.5 52.5 47.5

Flat Dumbell Flies 5 x 10 @ Deadlift from boxes 1 1 2 4

x x x x

5 4 3 2

@ @ @ @

Squat Scissors 5 x

5

@

Abs 3 x 10 @

60% 70% 80% 90%

180.0 210.0 240.0 270.0

Boris Sheiko - Program 31 Week 1 - Day 3 Squat 1 1 2 2 3

x x x x x

5 4 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

70.0 85.0 97.5 112.5 120.0

50% 60% 70% 80%

47.5 57.5 67.5 75.0

77.5 90.0 105.0

Benchpress 1 2 2 6

x x x x

5 4 3 2

@ @ @ @

5 x

6

@

5 5 4

@ 55% @ 65% @ 75%

Dips

Squat 1 x 2 x 4 x

French Press 5 x 10 @ Goodmornings (seated) 5 x

5

@

Week 2 - Day 1 Benchpress 1 1 2 2 3

x x x x x

5 4 3 2 1

@ @ @ @ @

50% 60% 70% 80% 90%

47.5 57.5 67.5 75.0 85.0

x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ 55% @ 65% @ 75%

52.5 62.5 72.5

Squat 1 1 2 5


5 5 4

Flyes 5 x 10 @

Boris Sheiko - Program 31 Leg Press 5 x

6

@


5

@

Boris Sheiko - Program 31 Week 2 - Day 2 Deadlift Standing on Boxes 1 x 2 x 4 x

3 3 3

@ 50% @ 60% @ 65%

150.0 180.0 195.0

Benchpress 1 1 2 2 2 2 1 1 1

x x x x x x x x x

6 5 4 3 2 1 3 5 7

@ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 85% 75% 65% 55%

47.5 57.5 67.5 72.5 75.0 80.0 72.5 62.5 52.5

50% 65% 75% 85%

150.0 195.0 225.0 255.0


x x x x

3 3 3 2

@ @ @ @

Squat Scissors 5 x

5

@

Abs 4 x 10 @

Boris Sheiko - Program 31 Week 2 - Day 3 Squat 1 1 2 2 4

x x x x x

5 4 3 2 2

@ @ @ @ @

50% 60% 70% 80% 85%

Incline Press 4 x

6

@

6

@

Dips 5 x Squat 5 x 10 @ Roman Chair Situp 4 x 10 @

70.0 85.0 97.5 112.5 120.0


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

x x x x x x x x

5 5 8 3 6 2 7 4

@ @ @ @ @ @ @ @

50% 60% 70% 70% 70% 70% 70% 70%

70.0 85.0 97.5 97.5 97.5 97.5 97.5 97.5

@ 55% @ 65% @ 75%

52.5 62.5 72.5

Squat 1 1 1 1 1 1 1 1


5 5 5

Flat Dumbell Flyes 5 x 10 @ Lunges 5 x 10 @ Goodmornings (standing) 5 x

5

@

Boris Sheiko - Program 31 Week 3 - Day 2 Deadlift up to Knees 1 1 2 4

x x x x

4 4 3 2

@ @ @ @

50% 60% 70% 80%

150.0 180.0 210.0 240.0

x 8 @ x 7 @ x 6 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 4 @ x 6 @ x 8 @ x 10 @ x 12 @

50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50%

47.5 52.5 57.5 62.5 67.5 72.5 75.0 80.0 75.0 72.5 67.5 62.5 57.5 52.5 47.5

Benchpress 1 1 1 1 1 2 2 2 2 1 1 1 1 1 1

Flat Dumbelll Flies 5 x 10 @ Deadlift from boxes 1 2 2 3

x x x x

4 4 3 2

@ @ @ @

Leg Press 5 x

5

@

Abs 3 x 10 @

60% 70% 80% 90%

180.0 210.0 240.0 270.0


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

x x x x x x

5 4 3 3 2 3

@ @ @ @ @ @

50% 60% 70% 80% 85% 80%

70.0 85.0 97.5 112.5 120.0 112.5

@ 50% @ 60% @ 70%

47.5 57.5 67.5

Squat 1 1 2 2 3 3


5 5 5

Flat Dumbell Flies 5 x 10 @ Goodmornings (seated) 5 x

5

@

Boris Sheiko - Program 31 Week 4 - Day 1 Squat 1 1 2 2 2 3 2

x x x x x x x

5 4 3 3 2 1 2

@ @ @ @ @ @ @

50% 60% 70% 80% 85% 90% 80%

70.0 85.0 97.5 112.5 120.0 125.0 112.5

@ @ @ @ @

50% 60% 70% 80% 85%

47.5 57.5 67.5 75.0 80.0


x x x x x

5 4 3 3 2


8

@

5

@

Lunges 5 x

Roman Chair Situp 4 x 10 @

Boris Sheiko - Program 31 Week 4 - Day 2 Benchpress 1 1 2 2 3 2

x x x x x x

5 5 4 2 1 3

@ @ @ @ @ @

50% 60% 70% 80% 90% 80%

47.5 57.5 67.5 75.0 85.0 75.0

4 4 3 2 1

@ @ @ @ @

50% 60% 70% 80% 90%

150.0 180.0 210.0 240.0 270.0

Deadlift 1 1 2 2 2

x x x x x

Flat Dumbell Flyes 5 x 10 @ Leg press 6 x

5

@

Abs 3 x 10 @


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ 55% @ 65% @ 75%

52.5 62.5 72.5


5 5 5


8

@

5 5 5

@ 50% @ 60% @ 70%

Squat 1 x 1 x 4 x


5

@

70.0 85.0 97.5

Program 30 - beginners 2 Week 1 - Day 1 Benchpress 1 2 2 6

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ 50% @ 60% @ 70%

47.5 57.5 67.5

Squat 1 1 2 5


5 5 5

Flat Dumbell Flies 5 x 10 @ Squat 1 x 1 x 5 x

5 4 3

@ 55% @ 65% @ 75%

77.5 90.0 105.0


5

@

Program 30 - beginners 2 Week 1 - Day 2 Deadlift 1 2 2 5

x x x x

4 4 3 3

@ @ @ @

50% 60% 70% 80%

75.0 90.0 105.0 120.0

x 5 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 4 @ x 6 @ x 8 @ x 10 @ x 12 @

50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50%

47.5 57.5 67.5 72.5 75.0 80.0 75.0 72.5 67.5 62.5 57.5 52.5 47.5

Benchpress 1 1 2 2 2 2 2 2 1 1 1 1 1

Flat Dumbell Flies 5 x 10 @ Deadlift from boxes 1 2 3 4

x x x x

5 4 3 2

@ @ @ @

5

@


60% 70% 80% 90%

90.0 105.0 120.0 135.0

Program 30 - beginners 2 Week 1 - Day 3 Squat 1 2 2 5

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

50% 60% 70% 80%

47.5 57.5 67.5 75.0

70.0 85.0 97.5

Benchpress 1 2 2 6

x x x x

5 4 3 2

@ @ @ @

5 x

6

@

5 5 4

@ 50% @ 60% @ 70%

Dips

Squat 1 x 2 x 4 x


5

@

Program 30 - beginners 2 Week 2 - Day 1 Squat 1 2 2 2 3

x x x x x

5 4 3 2 1

@ @ @ @ @

50% 60% 70% 80% 90%

70.0 85.0 97.5 112.5 125.0

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 6

x x x x

5 4 3 2

Flat Dumbelll Flies 5 x 10 @ Weighted Pushups (hands wider than shoulders) 5 x 10 @ Squat 1 1 2 4

x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5


5

@

Program 30 - beginners 2 Week 2 - Day 2 Deadlift Up To Knees 1 2 2 4

x x x x

4 4 3 3

@ @ @ @

50% 60% 70% 75%

75.0 90.0 105.0 112.5

@ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 75% 70% 60% 50%

47.5 57.5 67.5 72.5 75.0 72.5 67.5 57.5 47.5

Benchpress 1 1 2 2 2 2 2 1 1

x x x x x x x x x

5 5 4 3 2 3 5 7 9

Flat Dumbell Flies 5 x 10 @ Deadlift 1 1 2 5

x x x x

4 4 3 3

@ @ @ @

5

@

Lunges 5 x

50% 60% 70% 80%

75.0 90.0 105.0 120.0


x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

1 x 2 x 5 x

5 5 5

@ 50% @ 60% @ 70%

70.0 85.0 97.5

4 3 2

@ 55% @ 65% @ 75%

52.5 62.5 72.5

8

@

Squat

Benchpress 1 x 1 x 5 x Dips 5 x

Leg press 5 x

6

@


6

@


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

Benchpress 1 1 2 5

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

1 x 1 x 4 x

6 6 6

@ 50% @ 60% @ 65%

70.0 85.0 90.0

@ 55% @ 65% @ 75%

52.5 62.5 72.5

Squat


5 5 4

Flat Dumbell Flyes 5 x 10 @ Goodmornings (standing) 5 x

5

@

Program 30 - beginners 2 Week 3 - Day 2 Deadlift 1 1 2 3 3

x x x x x

4 4 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

75.0 90.0 105.0 120.0 127.5

x 6 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 5 @ x 7 @ x 9 @ x 11 @ x 13 @

50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50%

47.5 57.5 67.5 72.5 75.0 80.0 75.0 72.5 67.5 62.5 57.5 55.0 50.0

Benchpress 1 1 2 2 2 2 2 2 1 1 1 1 1

Flat Dumbelll Flies 5 x 10 @ Deadlift from boxes 1 x 2 x 4 x

5 5 4

@ 65% @ 75% @ 85%

5

@


97.5 112.5 127.5


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

x x x x x x

5 4 3 3 2 3

@ @ @ @ @ @

50% 60% 70% 80% 85% 80%

70.0 85.0 97.5 112.5 120.0 112.5

@ 50% @ 60% @ 70%

47.5 57.5 67.5

Squat 1 1 2 2 3 3


5 5 5

Flat Dumbell Flies 5 x 10 @ Goodmornings (seated) 5 x

5

@

Program 30 - beginners 2 Week 4 - Day 1 Squat 1 1 2 2 2 2

x x x x x x

5 4 3 3 2 1

@ @ @ @ @ @

50% 60% 70% 80% 85% 90%

70.0 85.0 97.5 112.5 120.0 125.0

@ @ @ @ @ @

50% 60% 70% 80% 85% 80%

47.5 57.5 67.5 75.0 80.0 75.0


x x x x x x

5 4 3 3 2 3


8

@

4 4 3

@ 55% @ 65% @ 75%

Squat 1 x 1 x 5 x

77.5 90.0 105.0


5

@

Program 30 - beginners 2 Week 4 - Day 2 Deadlift Up To Knees 1 2 2 4

x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 75%

75.0 90.0 105.0 112.5

5 5 4 3 3 4 5 6 7 8 9

@ @ @ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 75% 70% 65% 60% 55% 50%

47.5 57.5 67.5 72.5 75.0 72.5 67.5 62.5 57.5 52.5 47.5

4 4 3 3

@ @ @ @

50% 60% 70% 80%

75.0 90.0 105.0 120.0

Benchpress 1 1 2 2 2 1 1 1 1 1 1


Deadlift 1 1 2 6

x x x x

Flat Dumbell Flyes 5 x 10 @ Lunges 5 x

5

@

Abs 3 x 10 @


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 6

x x x x

5 4 3 2


8

@


5

@


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 75%

47.5 57.5 67.5 72.5

1 x 2 x 5 x

5 5 5

@ 50% @ 60% @ 70%

70.0 85.0 97.5

@ 50% @ 60% @ 65%

47.5 57.5 62.5

Squat


6 6 6


5

@

Boris Sheiko - Beginners training program 1 Week 1 - Day 2 Deadlift 1 2 2 4

x x x x

5 5 4 3

@ @ @ @

50% 60% 70% 75%

75.0 90.0 105.0 112.5


4

@

5

@

Dips 5 x

Deadlift from boxes 1 2 2 4

x x x x

5 5 4 3

@ @ @ @

5

@


50% 60% 70% 80%

75.0 90.0 105.0 120.0

Boris Sheiko - Beginners training program 1 Week 1 - Day 3 Benchpress 1 1 1 1 2 2 2 1 1 1 1

x 7 x 6 x 5 x 4 x 3 x 2 x 3 x 4 x 6 x 8 x 10

@ @ @ @ @ @ @ @ @ @ @

50% 55% 60% 65% 70% 75% 70% 65% 60% 55% 50%

47.5 52.5 57.5 62.5 67.5 72.5 67.5 62.5 57.5 52.5 47.5

Flat Dumbell Flies 5 x 10 @ Squat 1 2 2 5

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 75%

70.0 85.0 97.5 105.0


5

@


x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 6

x x x x

5 4 3 2

Flat Dumbelll Flies 5 x 10 @ Weighted Pushups (hands shoulder wide) 5 x 10 @ Squat 1 x 1 x 4 x

3 3 3

@ 55% @ 65% @ 75%

77.5 90.0 105.0


5

@

Boris Sheiko - Beginners training program 1 Week 2 - Day 2 Deadlift Up To Knees 1 x 2 x 4 x

4 4 4

@ 50% @ 60% @ 70%

75.0 90.0 105.0

@ 50% @ 60% @ 70%

47.5 57.5 67.5


5 5 4


x x x x

4 4 3 3

@ @ @ @

5

@

Lunges 5 x

50% 60% 70% 75%

75.0 90.0 105.0 112.5


x x x x

4 4 3 3

@ @ @ @

50% 60% 70% 75%

70.0 85.0 97.5 105.0

@ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 75% 70% 60% 50%

47.5 57.5 67.5 72.5 75.0 72.5 67.5 57.5 47.5

Benchpress 1 1 2 2 2 1 1 1 1

x x x x x x x x x

6 5 4 3 2 4 5 6 7

Flat Dumbelll Flies 5 x 10 @ Triceps 5 x 10 @ Squat 1 x 1 x 4 x

3 3 2

@ 55% @ 65% @ 75%

77.5 90.0 105.0


5

@


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 5

x x x x

5 4 3 3

Flat Dumbelll Flies 5 x 10 @ Weighted Pushups 5 x 10 @ Squat 1 x 1 x 5 x

5 5 5

@ 50% @ 60% @ 70%

70.0 85.0 97.5


5

@

Boris Sheiko - Beginners training program 1 Week 3 - Day 2 Deadlift Up To Knees 1 1 2 4

x x x x

4 4 4 4

@ @ @ @

50% 60% 70% 75%

75.0 90.0 105.0 112.5

@ @ @ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 75% 70% 65% 60% 55% 50%

47.5 57.5 67.5 72.5 75.0 72.5 67.5 62.5 57.5 52.5 47.5

Benchpress 1 1 2 2 2 2 1 1 1 1 1


6 5 4 3 2 3 4 5 6 7 8

Flat Dumbelll Flies 5 x 10 @ Deadlift from boxes 1 x 2 x 4 x

5 5 4

@ 60% @ 70% @ 80%

5

@


90.0 105.0 120.0


x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

x x x x

5 5 5 4

@ @ @ @

50% 60% 70% 75%

70.0 85.0 97.5 105.0

@ 50% @ 60% @ 65%

47.5 57.5 62.5

Squat 1 1 2 5


6 6 6


5

@

Boris Sheiko - Beginners training program 1 Week 4 - Day 1 Squat 1 1 2 5 3

x x x x x

5 4 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

70.0 85.0 97.5 112.5 120.0

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 5

x x x x

5 4 3 3


8

@

5 4 3 2

@ @ @ @

Squat 1 1 2 4

x x x x

50% 60% 70% 80%

70.0 85.0 97.5 112.5


5

@

Boris Sheiko - Beginners training program 1 Week 4 - Day 2 Benchpress 1 1 2 2 3

x x x x x

5 4 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

47.5 57.5 67.5 75.0 80.0

4 4 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

75.0 90.0 105.0 120.0 127.5

@ 55% @ 65% @ 75%

52.5 62.5 72.5

Deadlift 1 1 2 2 3

x x x x x


5 5 4

Flat Dumbell Flies 5 x 10 @ Lunges 5 x

5

@


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ 50% @ 60% @ 70%

47.5 57.5 67.5


5 5 5


8

@


5

@

Abs 3 x 10 @

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 1 - Day 1 Squat 1 2 2 5

x x x x

5 4 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

50% 60% 70%

70.0 85.0 97.5

Benchpress 1 1 2 6

x x x x

5 4 3 3


5 5 4

@ @ @

Abs 3 x 10 @

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 1 - Day 2 Deadlift 1 1 2 5

x x x x

4 4 3 3

@ @ @ @

50% 60% 70% 80%

75.0 90.0 105.0 120.0

@ @ @ @ @ @ @ @ @ @

50% 60% 70% 75% 80% 75% 70% 65% 60% 50%

47.5 57.5 67.5 72.5 75.0 72.5 67.5 62.5 57.5 47.5

Benchpress 1 1 2 2 2 2 1 1 1 1

x 6 x 5 x 4 x 3 x 2 x 3 x 4 x 6 x 8 x 10

Flyes 5 x 10 @ Deadlift up to knees 1 x 1 x 5 x

4 4 4

@ @ @

50% 60% 70%

75.0 90.0 105.0


5

@

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 1 - Day 3 Benchpress 1 1 2 5

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @

55% 65% 75%

52.5 62.5 72.5

Squat 1 1 2 5


5 4 3

Flyes 5 x 10 @ Abs 3 x 10 @

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 1 - Day 4 Deadlift standing on boxes 2 x 4 x

3 2

@ @

50% 60%

75.0 90.0


6

@

Dips (weighted) 5 x

6

@

Deadlift off boxes 1 2 2 4

x x x x

4 4 3 2

@ @ @ @

60% 70% 80% 90%

Goodmornigs (seated) 5 x

5

@

90.0 105.0 120.0 135.0

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 2 - Day 1 Benchpress 1 1 2 3 3

x x x x x

5 4 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

47.5 57.5 67.5 75.0 80.0

x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @

55% 65% 75%

52.5 62.5 72.5

Squat 1 1 2 5


4 4 4

Flyes 5 x 10 @ Abs 3 x 10 @

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 2 - Day 2 Deadlift standing on boxes 1 x 2 x 4 x

3 3 2

@ @ @

50% 60% 65%

75.0 90.0 97.5

@ @ @ @ @ @ @ @

50% 60% 70% 80% 75% 70% 60% 50%

47.5 57.5 67.5 75.0 72.5 67.5 57.5 47.5

Benchpress 1 1 2 3 2 1 1 1

x x x x x x x x

5 4 3 2 3 4 6 8

Flyes 5 x 10 @ Deadlift up to knees 1 1 2 5

x x x x

4 4 3 3

@ @ @ @

50% 60% 70% 80%

75.0 90.0 105.0 120.0


5

@


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @

55% 65% 75%

52.5 62.5 72.5

50% 60% 70%

70.0 85.0 97.5


5 4 3


5 5 4

@ @ @

Abs 3 x 10 @

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 2 - Day 4 Press behind the neck 5 x

5

@


4

@

8

@

Dips 5 x

Deadlift up to knees 1 1 2 5

x x x x

4 4 3 2

@ @ @ @

50% 60% 70% 75%


5

@

75.0 90.0 105.0 112.5


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

50% 60% 70%

70.0 85.0 97.5

Benchpress 1 1 2 6

x x x x

5 4 3 3


5 5 5

@ @ @

Abs 3 x 10 @

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 3 - Day 2 Deadlift 1 1 2 5

x x x x

4 4 3 3

@ @ @ @

50% 60% 70% 80%

75.0 90.0 105.0 120.0

x 8 @ x 7 @ x 6 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 4 @ x 6 @ x 8 @ x 10 @ x 12 @

50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50%

47.5 52.5 57.5 62.5 67.5 72.5 75.0 80.0 75.0 72.5 67.5 62.5 57.5 52.5 47.5

Benchpress 1 1 1 1 1 2 2 2 2 2 1 1 1 1 1

Chest Muscles 5 x 10 @ Deadlift up to knees 1 x 1 x 5 x

4 4 4

@ @ @

50% 60% 70%


5

@

75.0 90.0 105.0

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 3 - Day 3 Squat 1 1 2 3 3

x x x x x

5 4 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

70.0 85.0 97.5 112.5 120.0

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

50% 60% 65%

70.0 85.0 90.0

Benchpress 1 1 2 6

x x x x

5 4 3 3

Chest Muscles 5 x 10 @ Squat 1 x 1 x 4 x

6 6 6

@ @ @

6

@

Dips 6 x Abs 3 x 10 @


3 3 3

@ @ @

50% 60% 65%

75.0 90.0 97.5

@ @ @

50% 60% 65%

47.5 57.5 62.5


6 6 6

Triceps 5 x 10 @ Deadlift off boxes 1 2 2 4

x x x x

4 4 4 4

@ @ @ @

50% 70% 80% 85%

75.0 105.0 120.0 127.5


5

@


x x x x

5 4 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

50% 60% 70% 80% 85% 80%

47.5 57.5 67.5 75.0 80.0 75.0


x x x x x x

5 4 3 3 2 3

@ @ @ @ @ @

5 x

6

@

Dips

Chest muscles 5 x 10 @ Abs 3 x 10 @


3 3 2

@ @ @

50% 60% 70%

75.0 90.0 105.0

@ @ @ @

50% 60% 70% 75%

47.5 57.5 67.5 72.5

50% 60% 70% 80% 85%

75.0 90.0 105.0 120.0 127.5

Benchpress 1 1 2 5

x x x x

5 5 5 4

Chest muscles 5 x 10 @ Deadlift 1 1 2 3 3

x x x x x

4 4 3 3 2

@ @ @ @ @


5

@

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 4 - Day 3 Squat 1 1 2 3 3

x x x x x

5 4 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

70.0 85.0 97.5 112.5 120.0

50% 60% 70% 80%

47.5 57.5 67.5 75.0

55% 65% 75%

77.5 90.0 105.0

Benchpress 1 1 2 6

x x x x

5 4 3 3

@ @ @ @

5 x

6

@

Dips

Chest Muscles 5 x 10 @ Squat 1 x 1 x 5 x

4 3 3

@ @ @

Abs 5 x 10 @

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 4 - Day 4 Deadlift up to knees 1 1 2 4

x x x x

4 4 3 2

@ @ @ @

5

@

50% 60% 70% 80%

75.0 90.0 105.0 120.0

Push ups 5 x


4

@


x x x x

4 4 3 3

@ @ @ @

60% 70% 80% 90%

90.0 105.0 120.0 135.0


5

@

Competition Period Week 1 - Day 1 Squat 1 2 2 3

x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 75%

70.0 85.0 97.5 105.0

@ @ @ @

50% 60% 70% 75%

47.5 57.5 67.5 72.5

Benchpress 1 1 2 3

x x x x

3 3 3 2

Chest Muscles 4 x

8

@

Abs 3 x 10 @

Week 1 - Day 2

Boris Sheiko - Candidate To Master of Sports training period and competition period Squat 1 1 2 2 1 3

x x x x x x

3 3 3 2 1 1

@ 50% @ 60% @ 70% @ 80% @ 90% @ 100%

70.0 85.0 97.5 112.5 125.0

3 3 3 2 1 1

@ 50% @ 60% @ 70% @ 80% @ 90% @ 100%

47.5 57.5 67.5 75.0 85.0

3 3 2 2 1 1

@ 50% @ 60% @ 70% @ 80% @ 90% @ 100%

75.0 90.0 105.0 120.0 135.0


x x x x x x


x x x x x x


x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

55% 65% 75%

77.5 90.0 105.0

Benchpress 1 1 2 6

x x x x

3 3 3 3


3 3 3

@ @ @

Good Mornings (seated) 5 x

5

@

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 1 - Day 4 Deadlift up to Knees 1 x 1 x 4 x

4 4 4

@ @ @

50% 60% 70%

75.0 90.0 105.0


4

@

Dips (weighted) 5 x

6

@


x x x x

3 3 3 3

@ @ @ @

55% 65% 75% 85%

82.5 97.5 112.5 127.5

Abs 5 x 10 @


Week 2 - Day 1 Squat 1 1 2 3 3

x x x x x

3 3 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

70.0 85.0 97.5 112.5 120.0

@ @ @ @ @ @

50% 60% 70% 80% 90% 80%

47.5 57.5 67.5 75.0 85.0 75.0

50% 60% 70%

70.0 85.0 97.5


x x x x x x

3 3 3 2 1 2

Chest muscles 5 x 10 @ Squat 1 x 1 x 4 x Abs

4 4 4

@ @ @

Boris Sheiko - Candidate To Master of Sports training period and competition period 3 x 10 @

Week 2 - Day 2 Deadlift 1 1 2 3 3

x x x x x

3 3 3 3 2

@ @ @ @ @

50% 60% 70% 80% 85%

75.0 90.0 105.0 120.0 127.5

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 5

x x x x

3 3 3 3

Chest Muscles 5 x 10 @ Deadlift up to knees 1 x 1 x 4 x

3 3 3

@ @ @

55% 65% 75%

82.5 97.5 112.5


5

@


x x x x

3 3 3 3

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

@ @ @ @ @

50% 60% 70% 80% 85%

47.5 57.5 67.5 75.0 80.0

55%

77.5


x x x x x

3 3 3 2 1

Chest Muscles 5 x 10 @ Squat 1 x

3

@

Boris Sheiko - Candidate To Master of Sports training period and competition period 1 x 4 x

3 2

@ @

65% 75%

90.0 105.0

Abs 3 x 10 @

Week 2 - Day 4 Benchpress 1 x 2 x 5 x

3 3 3

@ @ @

4

@

3 3 3 2

@ @ @ @

55% 65% 75%

52.5 62.5 72.5

50% 60% 70% 80%

75.0 90.0 105.0 120.0

Dips 5 x Deadlift 1 1 2 6

x x x x


5

@

Week 3 - Day 1 Benchpress 1 1 2 2 2

x x x x x

3 3 3 2 1

@ @ @ @ @

50% 60% 70% 80% 85%

47.5 57.5 67.5 75.0 80.0

x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

3 3 2

@ @ @

55% 65% 75%

52.5 62.5 72.5

8

@

Squat 1 1 2 5

Benchpress 1 x 1 x 4 x Flyes 4 x

Good Mornings

Boris Sheiko - Candidate To Master of Sports training period and competition period 4 x

5

@

Week 3 - Day 2 Benchpress 1 2 2 6

x x x x

3 3 3 3

@ @ @ @

50% 60% 70% 80%

47.5 57.5 67.5 75.0

50% 60% 70% 80%

75.0 90.0 105.0 120.0

Chest Muscles 4 x

8

@

x x x x

3 3 2 2

@ @ @ @

3 x

8

@

Deadlift 1 1 2 5 Abs

Week 3 - Day 3 Squat 1 1 2 2 2

x x x x x

3 3 3 2 1

@ @ @ @ @

50% 60% 70% 80% 85%

70.0 85.0 97.5 112.5 120.0

50% 60% 70% 80%

47.5 57.5 67.5 75.0

55% 65% 75%

77.5 90.0 105.0

Benchpress 1 1 2 5

x x x x

3 3 3 2

@ @ @ @

4 x

8

@

3 3 3

@ @ @

Flyes

Squat 1 x 1 x 4 x

Good Mornings 4 x

4

@

Boris Sheiko - Candidate To Master of Sports training period and competition period Week 3 - Day 4 Incline Benchpress 5 x

3

@

4

@

Dips 5 x Triceps 5 x 10 @ Deadlift 1 2 2 4

x x x x

3 3 3 3

@ @ @ @

4 x

8

@

50% 60% 70% 75%

75.0 90.0 105.0 112.5

Abs


x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 80%

70.0 85.0 97.5 112.5

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 5

x x x x

3 3 3 2

@ @ @ @

4 x

6

@

Flyes

Good Mornings 4 x

4

@

Week 4 - Day 2 Benchpress 1 x 2 x 2 x

3 3 3

@ @ @

50% 60% 70%

47.5 57.5 67.5

Boris Sheiko - Candidate To Master of Sports training period and competition period 4 x

2

@

80%

75.0

50% 60% 70% 75%

75.0 90.0 105.0 112.5

Chest muscles 3 x

6

@

x x x x

3 2 2 2

@ @ @ @

3 x

8

@

Deadlift 1 2 2 4 Abs


x x x x

3 3 3 2

@ @ @ @

50% 60% 70% 75%

70.0 85.0 97.5 105.0

50% 60% 70% 80%

47.5 57.5 67.5 75.0

Benchpress 1 1 2 4

x x x x

3 3 3 2

@ @ @ @

3 x

6

@

Flyes

Good Mornings (Seated) 4 x

4

@

Week 4 - Day 4 Rest!

Week 5 - Day 1 Deadlift 1 x 2 x 3 x

3 3 2

@ @ @

50% 60% 70%

75.0 90.0 105.0

@ @

50% 60%

47.5 57.5

Benchpress 1 x 2 x

3 3

Boris Sheiko - Candidate To Master of Sports training period and competition period 2 x 2 x

2 1

@ @

8

@

70% 75%

67.5 72.5

Abs 2 x

Week 5 - Day 2 Squat 1 x 2 x 3 x

3 3 2

@ @ @

50% 60% 70%

70.0 85.0 97.5

@ @ @

50% 60% 70%

47.5 57.5 67.5


3 3 2

Week 5 - Day 3 Competition!

If competition is on saturday last workout should be Wednesday. If competition is on Sunday last workout should be Thursday. Good luck!

Max Benchpress

95.00

Squat

140.00

Deadlift

150.00

Program by:

Boris Sheiko - http://www.zyworld.com/powerlifting/

Spreadsheet by: 2008 additions

Klaus Jensen, [email protected] Poul Hansen, [email protected]

Link to Sheiko information http://www.elitefts.com/sheiko/default.asp

Set 1

Updates:

x Reps @ Percent of best lift x

5

@

November 7, 2008

50%

Actual weight 47.5

Numerous programs added: Program 29 -even lower volume than 37 Bench press specialization CMS competition phase added Program 32 peaking cycle for lower qualification lifter Program 30 (beginners 2) Program 37 (beginners 1 -minor adjustments) Program 31

olume than 37

for lower qualification lifter

minor adjustments)

Round to nearest

2.5 unit(s)

Sheiko All Programs

Recommend Documents