beginner sheiko training programs

Beginner Sheiko Training ProgramsA Simple Beginner's RoutineA Simple beginner's RoutineYou will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

SquatsBench PressesBent-Over RowsOverhead Barbell PressesStiff-Legged DeadliftsBarbell CurlsCalf Raises

You will be running this program on a five week cycle as follows:The first week do all 4 sets for 8 reps.The second week do all 4 sets for 9 reps.The third week do all 4 sets for 10 reps.The fourth week do all 4 sets for 11 reps.The fifth week do all 4 sets for 12 reps.If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.Do some cardio and abs work on non weight training days.

THE PROVISIONAL MONTHLY PLAN - 2Trainings of arresters in the preparatory period1 WEEK1 put (Monday)1. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 36 (37)2. Knee-bends of 50 % 51, 60 % 41, 70 % 32.80 % 35 (30)3. A press laying 50 % 51, 60 % 51, 70 % 55 (35)4. Pectoral muscles (cultivation of hands with dumbbells laying) 105.5. Knee-bends of 55 % 51, 65 % 41, 75 % 35 (24)5. Inclinations with a bar (costing{standing}) 55.IN TOTAL 126 rises3 put (environment{Wednesday})1. Draft 50 % 41, 60 % 42, 70 % 32, 80 % 35. (33)2. A press laying 50 % 51, 60 % 51, 70 % 42, 75 % 32, 80 % 22,85 % 12, 80 % 22, 75 % 32, 70 % 41, 65 % 61,60 % 81, 55 % 101, 50 % 121 (80)3. Chest m- 105.4. Draft from plinths of 60 % 51, 70 % 42, 80 % 33, 90 % 24 (30)5. Knee-bends with a bar in scissors 5+55.6. 103.:143 Rise5 put (Friday)1. Knee-bends of 50 % 51, 60 % 42, 70 % 32, 80 % 35 (34)2. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 26 (31)3. on bars 65.4. Knee-bends of 50 % 51, 60 % 52, 70 % 44 (31)4. Rise of a bar on 105.5. Inclinations with a bar (sitting) 55.IN TOTAL 96 risesIN TOTAL FOR a WEEK: 365 rises2 WEEK1 put (Monday)1. Knee-bends of 50 % 51, 60 % 42, 70 % 32, 80 % 22.90 % 13 (26)2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 26 (27)3. Pectoral muscles 105.4. from a floor (hands are wider than shoulders) 105.5. Knee-bends of 50 % 51, 60 % 41, 70 % 32.80 % 24 (23)6. Inclinations with a bar (costing{standing}) 55.IN TOTAL 76 rises3 (environment{Wednesday})1. Draft up to knees of 50 % 41, 60 % 42, 70 % 32, 75 % 34 (30)2. A press laying 50 % 51, 60 % 51, 70 % 42, 75 % 32,80 % 22, 75 % 32, 70 % 52, 60 % 71, 50 % 91 (60)3. Pectoral muscles 105.4. Draft 50 % 41, 60 % 41, 70 % 32, 80 % 35. (29)5. Knee-bends with a bar in scissors 5+55.:119 Rises5 put (Friday)1. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 25 (29)2. Knee-bends of 50 % 51, 60 % 52, 70 % 55 (40)3. A press laying 55 % 41, 65 % 31, 75 % 25 (17)4. on bars 85.5. A press legs{foots} in a simulator 65.6. Inclinations with a bar (sitting) 65.IN TOTAL 86 risesIN TOTAL FOR a WEEK: 281 rise3 WEEK1 put (Monday)1. Knee-bends of 50 % 51, 60 % 42, 70 % 32, 80 % 35. (34)2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 35. (30)3. Knee-bends of 50 % 61, 60 % 61, 65 % 64 (36)4. A press laying 55 % 51, 65 % 52, 75 % 44 (31)5. Chest m- 105.6. Inclinations with a bar (costing{standing}) 55.:131rise3 put (environment{Wednesday})1. Draft of 50 % 41, 60 % 41, 70 % 32, 80 % 33,85 % 23 (29)2. A press laying 50 % 61, 60 % 51, 70 % 42, 75 % 32,80 % 22, 85 % 12, 80 % 22.75 % 32,70 % 51, 65 % 71, 60 % 91, 55 % 111,50 % 131 (86)3. Pectoral muscles 105.4. Draft from plinths of 65 % 51, 75 % 52, 85 % 44. (31)5. Knee-bends with a bar in scissors 5+55.6. 103.IN TOTAL 146 rises5 put (Friday)1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 36 (33)2. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,85 % 23, 80 % 33 (36)3. A press laying 50 % 51, 60 % 52, 70 % 55. (40)4. Pectoral muscles 105.5. Inclinations with a bar (sitting) 55.IN TOTAL 109IN TOTAL FOR a WEEK: 386 rises4 WEEK1 put (Monday) 1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32, 85 % 22, 90 % 12 (27) 2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 32, 85 % 22, 80 % 32 (31) 3. Pectoral muscles 105. 4. on bars 85. 5. Knee-bends of 55 % 41, 65 % 41, 75 % 35 (23) 6. Inclinations with a bar (costing{standing}) 55.IN TOTAL 81 rise3 put (environment{Wednesday}) 1. Draft up to knees of 50 % 31, 60 % 332, 70 % 32, 75 % 24 (23) 2. A press laying 50 % 51, 60 % 51, 70 % 42, 75 % 32, 80 % 32, 75 % 41, 70 % 51, 65 % 61, 60 % 71, 55 % 81, 50 % 91 (65) 3. Draft 50 % 41, 60 % 41, 70 % 32, 80 % 36 (32) 4. Pectoral muscles 105. 5. Knee-bends with a bar in scissors 5+55. 6. 103.:120rises5 put (Friday) 1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 37 (36) 2. A press laying 50 % 51, 60 % 41, 70 % 32.80 % 26 (27) 3. Pectoral muscles 105. 4. on bars 85. 5. Inclinations with a bar (sitting) 55.IN TOTAL 63 risesIN TOTAL FOR a WEEK: 264 risesIN TOTAL FOR a MONTH: 1296 risesTHE PROVISIONAL MONTHLY PLAN - 3Trainings of arresters in the preparatory period1 WEEK1 put (Monday)1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 32, 85 % 24 (29)2. Knee-bends of 50 % 51, 60 % 51, 70 % 2+4+6+8+7+5+3 (35)*3. A press laying 50 % 61, 60 % 62, 70 % 64 (42)4. Pectoral muscles (cultivation of hands with dumbbells laying) 105.5. Knee-bends/./50 % 51, 60 % 52, 65 % 44 (31)6. Inclinations with a bar (costing{standing}) 55.:137 Rises3 put (environment{Wednesday})1. Draft up to knees of 50 % 41, 60 % 42, 70 % 44 (282. A press laying 50 % 51, 60 % 51, 70 % 42, 75 % 32,80 % 22, 85 % 12, 80 % 22, 75 % 32, 70 % 41, 65 % 61, 60 % 81, 55 % 101, 50 % 121 (80)3. Chest m- 105.4. Draft from plinths of 60 % 51, 70 % 41, 80 % 32, 90 % 24 (23)5. Knee-bends with a bar in scissors 5+55.6. 103.:131 Rise5 put (Friday)1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,85 % 23 (272. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 26 (313. on bars 65.4. Knee-bends of 55 % 51, 65 % 51, 75 % 44 (26)4. Rise of a bar on 105.5. Inclinations with a bar (sitting) 55.IN TOTAL 84 risesIN TOTAL FOR a WEEK: 352 risesThe NOTE:on 70 % seven approaches, in each approach are done{made}Add quantity{amount} of times, after 8 times, .2 WEEK1 put (Monday)1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 22.90 % 13 (22)2. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 25 (25)3. A press laying 55 % 51, 65 % 51, 75 % 54 (30)4. Chest m- 105.5. A press legs{foots} 65.6. Inclinations with pieces (costing{standing}) 55.IN TOTAL 76 rises3 (environment{Wednesday})1. Draft of item on a support of 50 % 31, 60 % 32, 65 % 34 (21)2. A press laying 50 % 61, 60 % 51, 70 % 42, 75 % 32, 80 % 22,85 % 12, 75 % 31, 65 % 51, 55 % 71 (46)3. Pectoral muscles 105.4. Draft 55 % 31, 65 % 32, 75 % 32, 85 % 24 (23)5. Knee-bends with a bar in scissors 5+55.6. 104.IN TOTAL 90 rises5 put (Friday)1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 22, 85 % 24 (29)2. A press sitting under a corner 46.3. on bars 65. 4. Knee-bends of 50 % 61, 60 % 61, 65 % 64 (36)5. 105.6. Inclinations through "goat" 104.IN TOTAL 65 risesIN TOTAL FOR a WEEK: 231 rise3 WEEK1 put (Monday)1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 35 (30)2. Knee-bends of 50 % 51, 60 % 51, 70 % 5+8+3+6+2+7+4 (45)3. A press laying 55 % 51, 65 % 51, 70 % 55 (35)4. Chest m- 105.5. Knee-bends in "scissors" 5+55. 6. Inclinations with a bar (costing{standing}) 55.:110rises3 put (environment{Wednesday})1. Draft up to knees of 50 % 41, 60 % 41, 70 % 32, 80 % 24 (22)2. A press laying 50 % 81, 55 % 71, 60 % 61, 65 % 51,70 % 41, 75 % 32, 80 % 22, 85 % 12,80 % 22, 75 % 31, 70 % 41, 65 % 61,60 % 81, 55 % 101, 50 % 121 (89 3. Pectoral muscles 105.4. Draft from plinths of 60 % 41, 70 % 41, 80 % 32, 90 % 23 (20)5. A press legs{foots} 55.6. 103.IN TOTAL 141 rise5 put (Friday)1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 36 (332. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,85 % 23, 80 % 33 (363. A press laying 50 % 51, 60 % 52, 70 % 55. (40)4. Pectoral muscles 105.5. Inclinations with a bar (sitting) 55.IN TOTAL 109 risesIN TOTAL FOR a WEEK: 360 rises4 WEEK1 put (Monday)1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 22,90 % 13,80 % 22 (26 2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 32, 85 % 24 (29 3. Pectoral muscles 105. 4. on bars 85.5. Knee-bends in scissors 5+55.6. Inclinations through "goat" 104.IN TOTAL 55 rises3 put (environment{Wednesday})1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 22,90 % 13, 80 % 22 (26 2. Draft 50 % 31, 60 % 31, 70 % 32,80 % 22,90 % 12(18 3. Pectoral muscles 105. 4. A press legs{foots} 56.5. 103.IN TOTAL 44 rises5 put (Friday)1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 35 (30)2. A press laying 55 % 51, 65 % 51, 75 % 45 (30)3. Pectoral muscles 105.4. on bars 85.5. Knee-bends of 50 % 51, 60 % 51, 70 % 54 (30 6. Inclinations with a bar (sitting) 55.IN TOTAL 90 risesIN TOTAL FOR a WEEK: 189 risesIN TOTAL FOR a MONTH: 1132 risesTHE PROVISIONAL MONTHLY PLAN - 4Trainings of arresters in the preparatory period1 WEEK1 put (Monday)1. Knee-bends of 50 % 31.60 % 31.70 % 32.75 % 23 (18)2. A press laying 50 % 31.60 % 31.70 % 32.75 % 23 (18)3. 103Total: 36 rises3 put (environment{Wednesday})- *1. Knee-bends of 50 % 31.60 % 32.70 % 22.80 % 21.90 % 11.100-105 % 12-3 (18)2. A press laying 50 % 31.60 % 31.70 % 22.80 % 21.90 % 11.100-105 % 12-3. (15)3. Draft of 50 % 31.60 % 21.70 % 22.80 % 11.90 % 11.100-105 % 12-3. (13)Total: 46 rises5 put (Friday)1. Knee-bends of 50 % 31.60 % 32.70 % 32.75 % 24. (23)2. A press laying 55 % 31.65 % 32.75 % 36. (30)3. Chest m- 105.4. Inclinations costing{standing} 55.5. 103.Total: 53 risesIN TOTAL FOR:135 rises* the NOTE- If the sportsman has improved personal records in whatOr exercise, it is recommended to take percent{interests} fromNew results only after performance{statement} onThe nearest competitions provided that up to themNo more than month.2 WEEK1 day1. Knee-bends of 50 % 31.60 % 32.70 % 32.80 % 24. (23)2. A press laying 50 % 31.60 % 31.70 % 32.80 % 35. (27)3. Chest m- 105.4. Knee-bends of 55 % 31.65 % 32.75 % 34. (21)Total: 71 rise3 day1. Draft . to a support of 50 % 31.60 % 22.65 % 22.70 % 13 (14)2. A press laying 50 % 31.60 % 31.70 % 32.80 % 32.85 % 23 (24)3. Chest m- 105.4. Draft of 50 % 31.60 % 31.70 % 32.80 % 35. (27)5. 103.Total: 65 rises5 day1. A press laying 50 % 31.60 % 31.70 % 32.80 % 35. (27)2. Knee-bends of 50 % 31.60 % 32.70 % 32.80 % 36. (33)3. A press laying 50 % 41.60 % 41.70 % 44. (24)4. Chest m- 105.5. Inclinations costing{standing} 55.Total: 84 risesIN TOTAL FOR:220 rises3 WEEK1 day1. Knee-bends of 50 % 31.60 % 31.70 % 32.80 % 25. (22)2. A press laying 50 % 31.60 % 31.70 % 32.80 % 23.85 % 13 (21)3. Chest m- 84.4. 83.Total: 43 rises3 day1. A press laying 50 % 31.60 % 31.70 % 32.80 % 25. (22)2. Chest m- 84.3. Draft of 50 % 31.60 % 32.70 % 32.75 % 25. (25)4. Inclinations costing{standing} 54.Total: 47 rises5 day1. Knee-bends of 50 % 31.60 % 32.70 % 22.75 % 23. (19)2. A press laying 50 % 31.60 % 31.70 % 32.75 % 24. (20)3. 83.Total: 39 risesIN TOTAL FOR:129 rises4 WEEK1 day1. A press laying 50 % 31.60 % 32.70 % 22.75 % 14. (17)2. Draft of 50 % 31.60 % 22.70 % 24. (15)3. 82.Total: 32 rises3-4 day *1. Knee-bends of 50 % 31.60 % 32.70 % 23. (15)2. A press laying 50 % 31.60 % 32.70 % 23. (15)Total: 30 rises5 dayAbout X6 - 7 dayWith About In About In And And I SUCCESS!!!IN TOTAL FOR a WEEK: 62 rises* the NOTE: Sportsmen acting on Saturday, - spend to Wednesday. With Thursday and Friday -find fault. The sportsmen acting on Sunday - training spend to Thursday. Have a rest in - and Saturday.CMS/MS 9-week CycleThere are two periods(plans): the training period and the competition period.Training periodWeek 11 Day (Monday)1. Squat50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29)2. Bench50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)3. Lateral side rises with dumbbells 10 x 54. Squat50% 5 x 1, 60% 5 x 1, 70% 4 x 5.(30)5. Abs 10 x 3Total: 923 Day (Wednesday)1. Deadlift50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29)2. Bench50% 6 x 1, 60% 5 x 1, 70% 4 x 2, 75% 3 x 2,80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,60% 8 x 1, 50%10 x 1.(63)3. Lateral side rises with dumbbells 10 x 54. Deadlift (up to knees)50% 4 x 1, 60% 4 x 1, 70% 4 x 5 (28)5. Good Mornings (upright) 5 x 5Total: 1205 Day (Friday)1. Bench50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)2. Squat50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)3. Bench55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)4. Lateral side rises with dumbbells 10 x 5.5. Abs 10 x 3.Total: 876 Day (Satturday)1. Deadlift(you are on the box)50% 3 x 2, 60% 2 x 4 (14)2. Incline Benchpress 4 x 63. Dips 6 x 54. Deadlift(bar is on the boxes)60% 4 x 1, 70% 4 x 2.80% 3 x 2, 90% 2 x 4(26)5. Good Mornings (seated) 5 x 5Total: 40Week total: 339Week 21 Day (Monday)1. Bench50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,85% 2 x 3.(30)2. Squat50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)3. Bench55% 4 x 1, 65% 4 x 2, 75% 4 x 4.(24. Lateral side rises with dumbbells 10 x 55. Abs 10 x 3Total: 883 Day (Wednesday)1.Deadlift (you are on the box)50% 3 x 1, 60% 3 x 2, 65% 2 x 4(17)2.Bench50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 2 x 3,75% 3 x 2, 70% 4 x 1, 60% 6 x 1, 50% 8 x 1(45)3.Lateral side rises with dumbbells 10 x 5.4.Deadlift50% 4 x 1.60% 4 x 1, 70% 3 x 2, 80% 3 x 5.(29)5.Good Mornings(upright) 5 x 5.Total: 915 Day (Friday)1.Squat50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)2.Bench55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)3.Lateral side rises with dumbbells 10 x 5.4.Squat50% 5 x 1, 60% 5 x 1, 70% 4 x 4.(26)5.Abs 10 x 3.Total: 846 Day (Saturday)1.Push-ups 5 x 5.2.Incline Bench 4 x 6.3.Dips 8 x 5.4.Deadlift (upto knees)50% 4 x 1, 60% 4 x 1, 70% 3 x 275% 2 x 5(24)5.Good Mornings(seated)5 x 5.Total: 24Week Total: 2873 Week1 Day (Monday)1.Squat50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)2.Bench50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)3.Lateral side rises with dumbbells 10 x 5.4.Squat50% 5 x 1, 60% 5 x 1, 70% 5 x 5.(35)5.Abs 10 x 3.Total: 983 Day (Wednesday)1.Deadlift50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(29)2.Bench50% 8 x 1, 55% 7 x 1, 60% 6 x 1, 65% 5 x 1,70% 4 x 1, 75% 3 x 2, 80% 2 x 2, 85% 1 x 2,80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,60% 8 x 1.55% 10 x 1, 50% 12 x 1 (92)3.Lateral side rises with dumbbells 10 x 5.4.Deadlift(upto knees)50% 4 x 1, 60% 4 x 1, 70% 4 x 5.(25.Good Mornings (seated) 5 x 5Total: 1495 Day (Friday)1.Squat50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,85% 2 x 3.(30)2.Bench50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)3.Lateral side rises with dumbbells 10 x 5.4.Squat50% 6 x 1, 60% 6 x 1, 65% 6 x 4.(36)5.Dips 6 x 6.6.Abs 10 x 3.Total: 996 Day (Saturday)1.Deadlift (you are on the box)50% 3 x 1, 60% 3 x 2, 65% 3 x 4(21)2.Bench50% 6 x 1, 60% 6 x 1, 65% 6 x 5.(42)3.Triceps 10 x 5.4.Deadlift (bar is on the boxes)60% 4 x 1, 70% 4 x 2, 80%4 x 2, 85% 4 x 4(36)5.Good Mornings (upright) 5 x 5.Total: 99Week Total: 4454 Week1 Day (Monday)1.Squat50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 7(36)2.Bench50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 2,85% 2 x 3, 80% 3 x 2.(33)3.Dips 6 x 5.4.Lateral side rises with dumbbells 10 x 5.5.Abs 10 x 3.Total: 693 Day (Wednesday)1.Deadlift (you are on the box)50% 3 x 1, 60% 3 x 2, 70% 2 x 4(17)2.Bench50% 5 x 1, 60% 5 x 1, 70% 5 x 2, 75% 4 x 5(40)3.Lateral side rises with dumbbells 10 x 5.4.Deadlift50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(29)5.Good Mornings (upright) 5 x 5.Total: 865 Day(Friday)1.Squat50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(30)2.Bench50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)3.Dips 6 x 5.4.Lateral side rises with dumbbells 10 x 5.5.Squat55% 4 x 1, 65% 3 x 1, 75% 3 x 5.(22)6.Abs 10 x 5.Total: 856 Day (Saturday)1.Deadlift(upto knees)50% 4 x 1, 60% 4 x 1, 70% 3 x 2.80% 2 x 4(22)2.Push-ups 5 x 5.3.Incline Bench 4 x 6.4.Deadlift (bar is on the boxes)60% 4 x 1, 70% 4 x 1, 80% 3 x 2, 90% 3 x 4(26)5.Good Mornings (seated) 5 x 5.Total: 48Week Total: 288Competition period:1 Week1 Day(Monday)1.Squat50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 2 x 3.(21)2.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(13.Lateral side rises with dumbbells 8 x 44.Abs 10 x 3Total: 393 Day (Wednesday) - skills evaluation1.Squat50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,90% 1 x 1,95%-100%1 x 2-3.(20)2.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,90% 1 x 1,95%-100%1 x 2-3.(20)3.Deadlift50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 1,90% 1 x 1,95%-100%1 x 2-3.(16)Total: 565 Day (Friday)1.Squat50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)2.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 6.(30)3.Lateral side rises with dumbbells 10 x 5.4.Squat55% 3 x 1, 65% 3 x 1, 75% 3 x 4.(15.Good Mornings (seated) 5 x 5.Total: 726 Day (Saturday)1.Deadlift(upto knees)50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)2.Incline Bench 4 x 63.Dips 6 x 5.4.Deadlift(bar is on the boxes)55% 3 x 1, 65% 3 x 1, 75% 3 x 2, 85% 3 x 4.(24)5.Abs 10 x 5.Total: 48Week Total: 215Note:if you improved your 1-rep max in any exercise, it's highly recommended to calculate percents using new results _after_ the competition (in a _new_ cycle, not in the current one) if the competitionis within 1 month.2 Week1 Day (Monday)1.Squat50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(27)2.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,90% 1 x 2, 80% 2 x 2.(22)3.Lateral side rises with dumbbells 10 x 5.4.Squat50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)5.Abs 10 x 3.Total: 733 Day (Wednesday)1.Deadlift50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(27)2.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)3.Lateral side rises with dumbbells 10 x 5.4.Deadlift(upto knees)55% 3 x 1, 65% 3 x 1, 75% 33 x 4.(21)5.Good Mornings (upright) 5 x 5.Total: 755 Day (Friday)1.Squat50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)2.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85%1 x 3(19)3.Lateral side rises with dumbbells 10 x 5.4.Squat55% 3 x 1, 65% 3 x 1, 75% 2 x 4.(14)5.Abs 10 x 3.Total: 606 Day (Saturday)1.Bench55% 3 x 1, 65% 3 x 2, 75% 3 x 5 (24)2.Dips 4 x 5.3.Deadlift50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)4.Good Mornings (seated) 5 x 5.Total: 48Week Total: 2563 Week1 Day (Monday)1.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(12.Squat50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)3.Bench55% 3 x 1, 65% 3 x 1, 75% 2 x 4 (14)4.Lateral side rises with dumbbells 8 x 45. Good Mornings (upright) 4 x 5Total: 543 Day (Wednesday)1.Bench50% 3 x 1.60% 3 x 2, 70% 3 x 2, 80% 3 x 6 (33)2.Lateral side rises with dumbbells 8 x 4.3.Deadlift50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 5 (20)4.Abs 8 x 3.Total: 535 Day (Friday)1.Squat50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(12.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)3.Lateral side rises with dumbbells 8 x 4.4.Squat55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (15. Good Mornings (seated) 4 x 4.Total: 586 Day (Saturday)1.Incline Bench 3 x 5.2.Dips 4 x 5.3.Deadlift50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 3 x 4 (27)4.Abs 8 x 4.Total: 27Week Total: 1924 Week1 Day (Monday)1.Squat50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)2.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5 (22)3.Lateral side rises with dumbbells 6 x 4.4.Good Mornings (upright) 4 x 4.Total: 453 Day (Wednesday)1.Bench50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)2.Lateral side rises with dumbbells 6 x 3.3.Deadlift50% 3 x 1, 60% 2 x 2, 70% 2 x 2, 75% 2 x 4 (19)4.Abs 8 x 3.Total: 425 Day (Friday)1.Squat50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(12.Bench50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 4.(20)3.Lateral side rises with dumbbells 6 x 3.4.Good Mornings (seated) 4 x 4.Total: 386 Day (Saturday)RestWeek Total: 1255 Week1 Day (Monday)1.Deadlift50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)2.Bench50% 3 x 1, 60% 3 x 2, 70% 2 x 2, 75% 1 x 2.(15)3.Abs 8 x 2.Total: 303 Day (Wednesday)1.Squat50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)2.Bench50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)Total: 305 - 6 - 7 Days:CompetitionWeek Total: 60Month Total: 8485 week Comp cycleWeek 1

MondayBench55% 3x1, 65% 3x1, 70% 3x1, 75% 3x2, 80% 3x1, 85% 2x1Flies5x10Squat50% 2x1, 60% 3x1, 70% 3x5, 80% 3x2, 85% 2x2Good mornings5x5WednesdayDeadlift50% 3x1, 60% 2x2, 70% 3x2, 75% 2x3, 80% 2x4, 85% 2x2Bench55% 3x1, 65% 3x1, 70% 3x1, 75% 3x1, 80% 2x1Flies5x10Deadlift off pins50% 2x1, 60% 2x1, 70% 2x2, 80% 3x3Lunges5x5FridayBench50% 2x2, 55% 3x1, 65% 3x1, 70% 3x1, 75% 2x2, 80% 2x4, 85% 1x1Flies5x10Squat50% 3x2, 60% 3x1, 70% 2x2, 75% 3x2, 80% 2x4Good mornings5x5Week 2MondaySquat50% 2x1, 60% 2x1, 70% 3x2, 75% 2x3Bench50% 2x1, 60% 3x1, 70% 2x1, 75% 2x3Flies5x10Wednesday (Skills Evaluation)Squat50% 2x1, 60% 2x1, 70% 2x2, 80% 1x3, 90% 1x1, 95% 1x1Bench50% 2x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1, 95% 1x1Deadlift50% 3x1, 60% 2x1, 70% 2x2, 80% 1x2, 90% 1x1, 95% 1x1FridaySquat50% 2x1, 60% 3x1, 70% 3x1, 75% 3x4Bench55% 3x1, 65% 3x2, 75% 3x4Flies5x10Good mornings5x5Week 3MondaySquat55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2Bench55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1Flies5x10Good mornings5x5WednesdayDeadlift to knees55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2Bench55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2Flies5x10Deadlift off pins60% 3x2, 70% 2x1, 80% 2x4Lunges5x5FridayBench55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2Flies5x10Squat55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2Good mornings5x5Week 4MondaySquat55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2Bench55% 2x2, 65% 2x2, 80% 3x4Flies5x10Good mornings5x5WednesdayBench55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2Deadlift50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2Flies5x10Lunges5x5FridaySquat55% 2x3, 65% 2x1, 80% 2x2Bench55% 3x1, 65% 1x1, 70% 2x1Flies5x10Good mornings5x5Week 5MondayDeadlift50% 3x1, 60% 3x2, 70% 3x2Bench50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1WednesdaySquat50% 3x1, 60% 3x2, 70% 2x3Bench50% 3x1, 60% 3x2, 70% 2x2Rest FridaySaturday Meet!Sheiko Plan gime1Monthly training plan 1For bench pressBasis period (preparative time).

1 weekMonday1.Bench Press 50% 51, 60% 41, 70% 32, 75% 35 (30)2.Squat 40% 61, 50% 61, 60% 64 (36)3.Bench Press 50% 51, 60% 51, 70% 44 (26)4.Flat Dumbbell Flies 85. 5.Incline Sit-Ups 85. Total: 92 liftsWednesday1.Bench Press 50% 51, 60% 51, 70% 42, 75% 32, 80% 22, 75% 32, 70% 41, 60% 51, 50% 61. (49)2.Leg Extension 105.3.Bench press locality (Lockaut) 36.4.Parallel Bar Dips 65. 5.Tricep pressdown (with straght bar) 85.6.Hyperextensions 84.Total: 49 liftsFriday1.Bench Press 50% 51, 60% 41, 70% 32, 80% 25 (25)2.Squat 50% 41, 60% 41, 70% 34 (20)3.Close-Grip Bench Press 50% 41, 60% 42, 65% 35 (27)4.Pec Dec Flies 85.5.Latisimus dorsi. 85. 6.Incline Sit-Ups 105. Total: 72 liftsSatuday1.Incline Bench Press with Barbell 46.2.Flat Dumbbell Bench Press 26.3.Parallel Bar Dips 46.4.Tricep pressdown (with straght bar) 105.5.Goodmorning 65.Total for the week: 213 lifts2 weekMonday1.Bench Press 50% 51, 60% 41, 70% 32, 80% 25 (25)2.Leg Press 65.3.Bench Press 55% 51, 65% 41, 75% 35 (24)4.Flat Dumbbell Flies 85. 5.Latisimus dorsi. 105.6.Incline Sit-Ups 105Total: 49 liftsWednesday1.Bench Press 50% 61, 60% 51, 70% 42, 75% 32, 80% 22, 85% 12, 80% 22, 75% 32, 65% 51, 55% 71 (53)2.Squat 50% 51, 60% 51, 65% 54 (30)3.Bench press locality (Lockaut) 35.4.Tricep pressdown (with straght bar) 105. 5.Hyperextensions 84.Total: 83 lifts Friday1.Bench Press 50% 51, 60% 41, 70% 32, 80% 35 (30)2.Leg Extension 85.3.Wide-Grip Bench Press*35% 82, 45% 64 (40) 4.Latisimus dorsi. 85.5.Parallel Bar Dips 65.6.Incline Sit-Ups 104.Total: 70 liftsSatuday1.Bench Press 50% 61, 60% 61, 65% 64 (36)2.Bench press locality (Lockaut) 25.3.Standig Barbell Curl 84. 4.Hyperextensions 84.Total: 36 liftsTotal for the week:238lifts. 3 weekMonday1.Bench Press 55% 51, 65% 41, 75% 32, 85% 24 (23)2.Leg Extension 105.3.Bench Press 50% 51, 60% 41, 70% 31, 80% 34 (24)4.Pec Dec Flies 105.5.Triceps 105. 6.Incline Sit-Ups 104.Total: 47 liftsWednesday1.Bench Press 50% 61, 60% 51, 70% 41, 75% 32, 80% 22, 85% 12, 80% 22, 75% 31, 70% 41, 60% 61, 50% 81 (52)2.Barbell Lunges 5+55.3.Bench press locality 35.4.Latisimus dorsi. 85.5.Hyperextensions 64.Total: 52 liftsFriday1.Bench Press 50% 51, 60% 41, 70% 32, 80% 38 (39)2.Flat Dumbbell Flies 85.3.Leg Press 55.4. 85.5.Incline Sit-Ups 104.Total: 39 liftsSatuday1.Incline Bench Press with Barbell 46. 2.Bench press locality 26.3.Parallel Bar Dips 46.4.Latisimus dorsi. 85.Total: 00 liftsTotal for the week:138 lifts. 4 week Monday1.Bench Press 50% 51, 60% 41, 70% 32, 80% 35. (30)2.Squat 50% 51, 60% 51, 70% 44. (26)3.Bench Press 50% 51, 60% 51, 70% 54. (30)4.Latisimus dorsi 105. 5.Hyperextensions 85.Total:86 liftsWednesday1.Bench Press 50% 51, 60% 51, 70% 52, 75% 42,80% 32, 85% 22, 80% 32, 75% 41,70% 61, 60% 81, 50% 101 (72)2.Bench press locality 25.3.Pec Dec Flies 85.4.Triceps 85.5.Incline Sit-Ups 124.Total: 72 liftsFriday1.Bench Press 50% 51, 60% 41, 70% 32, 80% 35 (30)2.Leg Extension 85.3.Bench Press 50% 51, 60% 51, 70% 54. (30)4.Latisimus dorsi 85.5.Seated Goodmornings 55.Total: 60 liftsSatuday1.Bench Press 50% 61, 60% 61, 65% 65. (42)2.Flat Dumbbell Flies 105.3.Parallel Bar Dips 45.4.Tricep pressdown (with straght bar) 85.5. Incline Sit-Ups 104.Total: 42 liftsTotal for the week:260lifts. ANALYZ MONTHLY PLAN 1ZONES 1 week 2 week3 week4 weekTotal 4 weeks

50%30 150022 110024 120041 2050117 5850

51 60%31 186031 186024 144024 1440110 6600

61 70%55 385053 371021 147098 6860227 15890

75%27 202527 202515 112512 900 81 6075

80%14 - 112033 - 264044 - 352042 - 3360133 - 10640

85% - - 2 - 17010 - 850 4 - 340 16 - 1360

90% - - - -

95%

100%- -- -- - - - - -

Total lifts 157**168138 221684

Intens% 65,9%68,5%69,6% 67,6% 67,8%

1035511505 96051495046415

- 554 561531 509 2155

Exemplary 6- TI the weekly plan for training of the group of the novices

Week 11 day (Monday)

1. Box squat6 reps 2 sets, add+10[kg] do 5 reps 6 sets (42)

2. Dumbell bench8 reps 6 sets (48)

3. Dumbell Flies10 reps 5 sets (50)d>

4. Pull ups6 reps 6 sets (36)

5. hanging leg raises8 reps 5 sets (40)

3 day (Wednesday)

1. Incline bench4 reps 2 sets, add +5[kg] do 4 reps 5 sets (28)

2. Push Ups (hands shoulder width)8 reps 6 sets (48)

3.Deadlift from pins (bar should 1-2 below the knee cap)5 reps 2 sets, add +10[kg] do 5 reps 2 sets,add +15[kg] do 4 reps 5 sets (40)

4. Lunges5 reps each leg for 5 sets. (25)

5. Hyperextension10 reps 4 sets. (40)

5 day (Friday)

1. Box squat6 reps 1 set, add +10[kg] do 5 reps 2 sets, add+15[kg] do 5 reps 5 sets (41)

2. Bench (close grip, index finger on the smooth)6 reps 1 set, add +5[kg] do 6 reps 2 sets. add+10[kg] do 5 reps 5 sets (43)

3. Dumbell flies10 reps 5 sets. (50)

4. Seated good mornings5 reps 5 sets. (25)

5. Sport games ( G.P.P )30 minutes (football, basketball, [n]/[tennis])d>


1. Box squat8 reps 1 set, add +10[kg] do 6 reps 2 sets, add+20[kg] of 4 reps 5 sets (40)

2. Seated barbell press (behind the neck)5 reps 2 sets, add+5[kg] do 5 reps 5 sets, (40)


4. Push ups (hands wider than shoulders)10 reps 5 sets (50)


3 day (Wednesday)

1. Deadlift from pins (bar is set 1- 2 above knee level)6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (38)

2. Incline bench press (average grip)5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 4 reps 5 sets (35)

3. Tricep pushdowns10 reps 5 sets (50)d>

4. Stiff leg deadlift6 reps 5 sets (30)

5. Leg Press8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+20[kg] do 6 reps 4 sets (48)

6. Hanging leg raises10 reps 4 sets. (40)

5 day (Friday)

1. Squat (no box)6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (38)

2. Bench press (average grip)5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 5 reps 5 sets (40)


4. Dips8 reps 5 sets (40)

5. Seated Good mornings5 reps 5 sets (25)

6. Sport games ( G.P.P.)30-45 minutes


1. Box squat8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (40)

2. Bench press (average grip)8 reps 1 set, add+5[kg] do 6 reps 1 set, add+10[kg] do 4 reps 2 sets, add+15[kg] do 3 reps 4 sets(34)

3. Push ups (hands wider than shoulders)10 reps 5 sets. (50)

4. Leg Press8 reps 1 set, add+10[kg] do 8 reps 1 set, add+20[kg] do 6 reps 5 sets (46)

5. Standing Good mornings5 reps 5 sets. (25)

3 day (Wednesday)

1. Deadlift to the knees5 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 6 sets (39)

2. Dips (with weight)6 reps 6 sets (36)

3. Tricep pushdowns10 reps 5 sets (50)

4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.) 5 reps 5 sets. (25)

5. hanging leg raises 10 reps 4 sets. (40)

5 day (Friday)

1. Bench Press6 reps 1 set, Add+10[kg] do 5 reps 2 sets, Add+15[kg] do 5 reps 5 sets(41)

2. Squat (no Box)6 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 5 sets (36)

3. Push ups (hands wider than shoulders)8 reps 5 sets (40)

4. Tricep pushdowns10 reps 5 sets (50)

5. straight leg sit ups10 reps 5 sets (50)

6. Sport games (G.P.P)30 minutes


1. Squat (no box)8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (45)

2. Bench Press (average grip)8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (40)

3. Dips8 reps 5 sets. (40)

4. Leg Press8 reps 5 sets (40)

5. Seated Goodmornings5 reps 5 sets. (25)

3 day (Wednesday)

1. Bench Press6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 4 reps 5 sets (31)

2. Deadlift From Pins (bar located 1-2 below the knee)5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 4 sets (30)

3. Stiff leg deadlifts6 reps 5 sets (30)

4. Dumbell Flies10 reps 5 sets. (50)

5. Kettle ball squats6 reps 6 sets. (25)

5 day (Friday)

1. Squat (no box)6 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 6 reps 5 sets (42)

2. Bench press8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 4 reps 5 sets (40)


4. Pushups (hands wider than shoulders)8 reps 5 sets. (40)

5. Straight leg sit ups10 reps 4 sets. (40)

6. hanging leg raises10 reps 3 sets. (30)


1. Box squat6 reps1 set, add+10[kg] do 6 reps 1 set, add+20[kg] do 5 reps 4 sets (32)

2. Bench Press8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 4 reps 5 sets (34)

3. Pushups (hands wider than shoulders)6 reps 5 sets (30)

4. Squat6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 5 reps 4 sets (31)

5. hanging leg raises10 reps 4 sets (40)

3 day (Wednesday)

1. Deadlift5 reps 2 sets, add+10[kg] do 4 reps 2 sets, add+15[kg] do 4 reps 5 sets (38)

2. Bench Press (narrow grip Index finger on the smooth)6 reps 1 set, add+10[kg] do 6 reps 5 sets (36)

3. Dumbell Flies10 reps 5 sets. (50)

4. Kettle ball Squats5 reps 5 sets. (25)


5 day (Friday)

1. Incline bench (average grip) 4 reps 5 sets. (20)

2. Squat (no box)6 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 3 sets (28)

3. Bench press5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg]. do 5 reps 5 sets (35)

4. Leg press8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+15[kg] do 8 reps 4 sets (56)

5. Sport games (G.P.P)30-40 minutes


1. Squat (no box)5 reps 1 set, add+10[kg], do 4 reps 1 set, add+20[kg] do 3 reps 2 sets, add+30[kg] do 2 reps 3 sets (21)

2. Bench Press6 reps 1 set, add+10[kg] do 5 reps 1 sets, add+20[kg] do 4 reps 1 set, add+25[kg] do 3 reps 4 sets (27)

3. Dumbell Flies10 reps 5 sets (50)

4. Hanging leg raises10 reps 4 sets (40)

3 day (Wednesday)

1. Deadlift (standing on blocks 3-4)4 reps 2 sets, add+10[kg] do 3 reps 4 sets (20)

2. Seated barbell press (behind the neck)5 reps 1 sets, add+5[kg] do 4 reps 5 sets (25)

3. Dips5 reps 5 sets (25)

4. Deadlift from Pins (pins are located 1-2 below the knee)4 reps 1 set, add+10[kg] do 4 reps 1 set, add+20[kg] do 3 reps 4 sets (20)

5. Hyperextension8 reps 4 sets (32)

5 day (Friday)

1. Squat (no box)6 reps 1 set, add+10[kg] do 6 reps 2 sets . add+15[kg] do 6 reps 4 sets (42)

2. Bench press8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 5 reps 5 sets (39)

3. Kettle ball squats5 reps 5 sets (25)

4. Stiff leg deadlift5 reps 5 sets (25)

5. Sport games (G.P.P)20-30 minutesd>

Monthly Training Plan - 1

In base (preparation) period by coach Boris Sheiko (Russia)

(50% 5X1 where: 50% - percentage of maximum; 5 reps; 1 - sets)

1 WEEK

1 day (Monday)

1.Bench press 50% 51,60% 42,70% 32,75% 35.(34)2.Squat 50% 51,60% 52,70% 55.(40)3.Bench press 50% 61,60% 62,65% 64.(42)4.Flat dumbbells flies105.5.Good mornings (standing) 55.Total: 116 lifts

3 day (Wednesday)

1.Deadlift 50% 51,60% 52,70% 42,75% 34.(35)2.Incline bench press 46.3.Dips 55.4.Deadlift from boxes 50% 51,60% 52,70% 42,80% 34.(35)5.Squats Scissors 5+55.6.Abs 103.Total: 65 lifts

5 day (Friday)

1.Bench press 50% 71,55% 61,60% 51,65% 41, 70% 32,75% 22,70% 32,65% 41, 60% 61,55% 81,50% 101.(66)2.Flat dumbbells flies105.3.Squat 50% 51,60% 42,70% 32,75% 35.(34)4.French press 105.5.Good mornings (seating) 55.Total: 100 lifts

Total in a week: 286 lifts

2 WEEK

1 day (Monday)

1.Squat 50% 51,60% 42,70% 32,80%25.(29)2.Bench press 50% 51,60% 41,70% 32,80% 26.(27)3.Flat dumbbells flies105.4.Push ups on the floor with weight (hands shoulders wider) 1055.Squat 55% 31,65% 31,75% 34.(18)6.Good mornings (standing) 55.Total: 74 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 41,60% 42,70% 44.(28)2.Bench press 50% 51,60% 52,70% 45.(35)3.Flat dumbbells flies105.4.Deadlift 50% 41,60% 41,70% 32,75% 35.(29)5.Squat scissors 5+55.Total: 92 lifts

5 day (Friday)

1.Squat 50% 41,60% 41,70% 32,75% 36(29)2.Bench press 50% 61,60% 51,70% 42,75% 32,80% 22, 75% 41,70% 51,60% 61,50% 71.(51)3.Flat dumbbells flies105.4.Triceps 105.5.Squat 55% 31,65% 31,75% 24.(14)6.Good mornings (seated) 65.Total: 80 lifts


3 WEEK

1 day (Monday)

1.Squat 50% 51,60% 42,70% 32,80% 35.(34)2.Bench press 50% 51,60% 41,70% 32,80% 35.(30)3.Flat dumbbells flies105.4.Push ups with weight 105.5.Squat 50% 51,60% 51,70% 55.(35)6.Good mornings (standing) 55.Total: 99 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 41,60% 41,70% 42,75% 44(32)2.Bench press 50% 61,60% 51,70% 42,75% 32, 80% 22,75% 32,70% 41,65% 51, 60% 61,55% 71,50% 81.(65)3.Flat dumbbells flies105.4.Deadlift from boxes 60% 51,70% 52,80% 44.(31)5.Squat Scissors 5+55.6.Abs 103.Total: 123 lifts

5 day (Friday)

1.Bench press 50% 51,60% 41,70% 32,80% 25.(25)2.Squat 50% 51,60% 51,70% 52,75% 45.(40)3.Bench press 50% 61,60% 62,65% 64.(42)4.Flat dumbbells flies105.5.Good mornings (standing) 55.Total: 107 lifts


4 WEEK

1 day (Monday))

1.Squat 50% 51,60% 41,70% 32,80% 32, 85% 23.(27)2.Bench press 50% 51,60% 41,70% 32,80% 35.(30)3.Flat dumbbells flies105.4.Dips 85.5.Squat 50% 51,60% 41,70% 32,80% 24.(23)6.Good mornings (standing) 55.Total: 80 lifts

3 day (Wednesday)

1.Bench press 50% 51,60% 41,70% 32,80% 32, 85% 23.(27)2.Deadlift 50% 41,60% 41,70% 32,80% 32, 85% 23.(26)3.Bench press 55% 51,65% 51,75% 44.(26)4.Flat dumbbells flies105.5.Squats Scissors 5+55.Total: 79 lifts

5 day (Friday)

1.Squat 50% 51,60% 41,70% 32,80% 36.(33)2.Bench press 50% 51,60% 51,70% 55.(40)3.Flat dumbbells flies105.4.Dips 85.5.Good mornings (seating) 55.6.Abs 103.Total: 73 lifts

Total in a week: 232 liftsTotal in a month: 1093 liftsMonth # 2 of the plan

Monthly Training Plan - 2

In base (preparation) period by coach Boris Sheiko

(50% 5X1 where: 50% - percentage of maximum; 5 reps; 1 - sets)

1 WEEK

1 day (Monday)

1. Bench press 50% 51, 60% 42, 70% 32, 80% 36 (37)2. Squat 50% 51,60% 41,70% 32,80% 35 (30)3. Bench press 50% 51,60% 51,70% 55 (35)4. Flat dumbbells flies 105.5. Squat 55% 51,65% 41,75% 35 (24)5. Good mornings (standing) 55.Total: 126 lifts

3 day (Wednesday)

1. Deadlift 50% 41,60% 42,70% 32,80% 35.(33)2. Bench press 50% 51,60% 51,70% 42,75% 32,80% 22, 85% 12,80% 22,75% 32,70% 41,65% 61, 60% 81,55% 101,50% 121 (80)3. Flat dumbbells flies 105.4. Deadlift from boxes 60% 51,70% 42,80% 33,90% 24 (30)5. Squats Scissors 5+55.6. Abs 103.Total: 143 lifts

5 day (Friday)

1. Squat 50% 51,60% 42,70% 32,80% 35 (34)2. Bench press 50% 51,60% 42,70% 32,80% 26 (31)3. Dips 65.4. Squat 50% 51,60% 52,70% 44 (31)4. French press 105.5. Good mornings (seating) 55.Total: 96 lifts


2 WEEK

1 day (Monday)

1. Squat 50% 51,60% 42,70% 32,80% 22, 90% 13 (26)2. Bench press 50% 51,60% 41,70% 32,80% 26 (27)3. Flat dumbbells flies105.4. Push ups on the floor with weight (hands wider shoulders) 105.5. Squat 50% 51,60% 41,70% 32,80% 24 (23)6. Good mornings (standing) 55.Total: 76 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 41,60% 42,70% 32,75% 34(30)2. Bench press 50% 51,60% 51,70% 42,75% 32, 80% 22,75% 32,70% 52,60% 71,50% 91(60)3. Flat dumbbells flies105.4. Deadlift 50% 41,60% 41,70% 32,80% 35.(29)5. Squats Scissors 5+55.Total:119 lifts

5 day (Friday)

1. Bench press 50% 51,60% 42,70% 32,80% 25 (29)2. Squat 50% 51,60% 52,70% 55 (40)3. Bench press 55% 41,65% 31,75% 25 (17)4. Dips 85.5. Leg presses 65.6. Good mornings (seating) 65.Total: 86 lifts


3 WEEK

1 day (Monday)

1. Squat 50% 51,60% 42,70% 32,80% 35.(34)2. Bench press 50% 51,60% 41,70% 32,80% 35.(30)3. Squat 50% 61,60% 61,65% 64 (36)4. Bench press 55% 51,65% 52,75% 44 (31)5. Flat dumbbells flies105.6. Good mornings (standing) 55.Total:131 lifts

3 day (Wednesday)

1. Deadlift 50% 41,60% 41,70% 32,80% 33, 85% 23 (29)2. Bench press 50% 61,60% 51,70% 42,75% 32, 80% 22,85% 12,80% 22.75% 32, 70% 51,65% 71,60% 91,55% 111, 50% 131 (86)3. Flat dumbbells flies105.4. Deadlift from boxes 65% 51,75% 52,85% 44.(31)5. Squats Scissors 5+55.6. Abs 103.Total: 146 lifts

5 day (Friday)

1. Bench press 50% 51,60% 41,70% 32,80% 36 (33)2. Squat 50% 51,60% 41,70% 32,80% 32, 85% 23,80% 33 (36)3. Bench press 50% 51,60% 52,70% 55.(40)4. Flat dumbbells flies105.5. Good mornings (seating) 55.Total: 109 liftsTotal in a week: 386 lifts

4 WEEK

1 day (Monday)

1. Squat 50% 51,60% 41,70% 32,80% 32, 85% 22,90% 12 (27)2. Bench press 50% 51,60% 41,70% 32,80% 32, 85% 22,80% 32 (31)3. Flat dumbbells flies 105.4. Dips 85.5. Squat 55% 41,65% 41,75% 35 (23)6. Good mornings (standing) 55.Total: 81 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 31, 60% 32, 70% 32, 75% 24(23)2. Bench press 50% 51, 60% 51, 70% 42, 75% 32, 80% 32, 75% 41, 70% 51, 65% 61, 60% 71, 55% 81, 50% 91 (65)3. Deadlift 50% 41, 60% 41, 70% 32, 80% 36 (32)4. Flat dumbbells flies105.5. Squats Scissors 5+55.6. Abs 103.Total: 120 lifts

5 day (Friday)

1. Squat 50% 51,60% 41,70% 32,80% 37 (36)2. Bench press 50% 51,60% 41,70% 32,80% 26 (27)3. Flat dumbbells flies105.4. Dips 85.5. Good mornings (seating) 55.Total: 63 lifts

Total in a week: 264 liftsTotal in a month: 1296 lifts