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Boris Sheiko - Bench Press specialization Bench 4 x week Week 1 - Day 1 Benchpress 1x 5 @ 50% 50.0 1x 4 @ 60% 60.0 2x 3 @ 70% 70.0 5x 3 @ 75% 75.0 Squat 1x 6 @ 40% 80.0 1x 6 @ 50% 100.0 4x 6 @ 60% 120.0 Benchpress 1x 5 @ 50% 50.0 1x 5 @ 60% 60.0 4x 4 @ 70% 70.0 Flyes 5x 8 @ Abs 3 x 10 @

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Page 1: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 1 - Day 1

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 75% 75.0

Squat

1 x 6 @ 40% 80.01 x 6 @ 50% 100.04 x 6 @ 60% 120.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.04 x 4 @ 70% 70.0

Flyes

5 x 8 @

Abs

3 x 10 @

C8
Poul: Number of sets
E8
Poul: Number of reps
G8
Poul: Percent of best lift
H8
Poul: Actual weight
Page 2: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 1 - Day 2

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 5 @ 60% 60.01 x 6 @ 50% 50.0

Leg Extension

5 x 10 @

Benchpress pin press

6 x 3 @

Dips

5 x 6 @

Back Extension

4 x 8 @

H55
Poul: Start @ aprox. 80% benchpress max and work up. Not higher than 90% of bench max.
Page 3: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 1 - Day 3

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 2 @ 80% 80.0

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.04 x 3 @ 70% 140.0

Close Grip Benchpress

1 x 4 @ 50% 50.02 x 4 @ 60% 60.05 x 3 @ 65% 65.0

Flyes

5 x 8 @

Latissimus

5 x 8 @

Abs

5 x 10 @

Page 4: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 1 - Day 4

Incline Benchpress

4 x 6 @

Dumbbell Press

2 x 6 @

Dips

4 x 6 @

Triceps Pushdown

5 x 10 @

Goodmornigs (seated)

6 x 5 @

Page 5: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 2 - Day 1

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 2 @ 80% 80.0

Leg Press

5 x 6 @

Benchpress

1 x 5 @ 55% 55.01 x 4 @ 65% 65.05 x 3 @ 75% 75.0

Flyes

5 x 8 @

Latissimus

5 x 10 @

Abs

5 x 10 @

Page 6: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 2 - Day 2

Benchpress

1 x 6 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.01 x 2 @ 85% 85.02 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 5 @ 65% 65.01 x 7 @ 55% 55.0

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.05 x 4 @ 65% 130.0

Bench Press Pin Press

5 x 3 @

Triceps Pushdown

5 x 10 @

Back Extension

4 x 8 @

Page 7: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 2 - Day 3

Bench Press

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Leg Extension

5 x 8 @

Wide-grip Bench Press

2 x 8 @ 35% 35.04 x 6 @ 45% 45.0

Latissimus

5 x 8 @

Dips

5 x 6 @

Abs

4 x 10 @

Page 8: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 2 - Day 4

Bench Press

1 x 6 @ 50% 50.01 x 6 @ 60% 60.04 x 6 @ 65% 65.0

Bench Press Pin Press

5 x 2 @

Barbell Curl

4 x 8 @

Back Extension

4 x 8 @

Page 9: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 3 - Day 1

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 65% 65.02 x 3 @ 75% 75.04 x 2 @ 85% 85.0

Leg Extension

5 x 10 @

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.01 x 3 @ 70% 70.04 x 3 @ 80% 80.0

Pec Deck Flies

5 x 10 @

Triceps

5 x 10 @

Abs

4 x 10 @

Page 10: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 3 - Day 2

Benchpress

1 x 6 @ 50% 50.01 x 5 @ 60% 60.01 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 2 @ 85% 85.02 x 2 @ 80% 80.01 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 6 @ 60% 60.01 x 8 @ 50% 50.0

Lunges

5 x 5 @

Bench Press Pin Press

5 x 3 @

Latissimus

5 x 8 @

Back Extension

4 x 6 @

Page 11: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 3 - Day 3

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.08 x 3 @ 80% 80.0

Chest Muscles

5 x 8 @

Leg Press

5 x 5 @

Weighted Pushups

5 x 8 @

Abs

4 x 8 @

Page 12: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 3 - Day 4

Incline Bench Press

4 x 6 @

Bench Press Pin Press

6 x 2 @

Dips

4 x 6 @

Latissimus

5 x 8 @

Page 13: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 4 - Day 1

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.04 x 4 @ 70% 140.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.04 x 5 @ 70% 70.0

Flyes

5 x 10 @

Latissimus

5 x 10 @

Back Extension

5 x 8 @

Page 14: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 4 - Day 2

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.02 x 5 @ 70% 70.02 x 4 @ 75% 75.02 x 3 @ 80% 80.02 x 2 @ 85% 85.02 x 3 @ 80% 80.01 x 4 @ 75% 75.01 x 6 @ 70% 70.01 x 8 @ 60% 60.01 x 10 @ 50% 50.0

Bench Press Pin Press

5 x 2 @

Pec Deck Flies

5 x 8 @

Triceps

5 x 8 @

Abs

4 x 12 @

Page 15: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 4 - Day 3

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Leg Extension

5 x 8 @

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.04 x 5 @ 70% 70.0

Latissimus

5 x 8 @

Seated Goodmorning

5 x 5 @

Page 16: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 4 x week

Week 4 - Day 4

Bench Press

1 x 6 @ 50% 50.01 x 6 @ 60% 60.05 x 6 @ 65% 65.0

Dumbbel Flies

5 x 10 @

Dips

4 x 5 @

Triceps Pushdown

5 x 8 @

Abs

4 x 5 @

Page 17: Sheiko All Programs

Boris Sheiko - Bench Press specializationBench 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.

Page 18: Sheiko All Programs

Boris Sheiko - Program 31

Week 1 - Day 1

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.03 x 2 @ 75% 150.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.03 x 2 @ 75% 75.0

Flat Dumbell Flies

3 x 10 @

H8
Poul: Actual weight
Page 19: Sheiko All Programs

Boris Sheiko - Program 31

Week 1 - Day 2

Squat

1 x 3 @ 50% 100.02 x 3 @ 60% 120.02 x 2 @ 70% 140.01 x 2 @ 80% 160.01 x 1 @ 90% 180.03 x 1 @ 100%

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 2 @ 70% 70.01 x 2 @ 80% 80.01 x 1 @ 90% 90.03 x 1 @ 100%

Deadlift

1 x 5 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.01 x 2 @ 80% 240.01 x 1 @ 90% 270.03 x 1 @ 100%

Page 20: Sheiko All Programs

Boris Sheiko - Program 31

Week 1 - Day 3

Squat

1 x 3 @ 50% 100.02 x 3 @ 60% 120.02 x 3 @ 70% 140.04 x 2 @ 75% 150.0

Benchpress

1 x 3 @ 50% 50.02 x 3 @ 60% 60.02 x 3 @ 70% 70.04 x 2 @ 75% 75.0

Flyes

5 x 10 @

Goodmornings

5 x 5 @

Abs

3 x 10 @

Week 2 - Day 1

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.04 x 2 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Flyes

5 x 10 @

Squat

1 x 3 @ 55% 110.02 x 3 @ 65% 130.04 x 3 @ 75% 150.0

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.

Page 21: Sheiko All Programs

Boris Sheiko - Program 31

Week 2 - Day 2

Deadlift Standing on Boxes

1 x 3 @ 50% 150.02 x 2 @ 60% 180.02 x 2 @ 65% 195.01 x 3 @ 70% 210.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.02 x 3 @ 80% 80.03 x 2 @ 85% 85.0

Flyes

5 x 10 @

Deadlift

1 x 3 @ 50% 150.01 x 3 @ 60% 180.02 x 3 @ 70% 210.05 x 3 @ 80% 240.0

Abs

3 x 10 @

Page 22: Sheiko All Programs

Boris Sheiko - Program 31

Week 2 - Day 3

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.06 x 3 @ 80% 160.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Flyes

5 x 10 @

Goodmornings

5 x 5 @

Page 23: Sheiko All Programs

Boris Sheiko - Program 31

Week 3 - Day 1

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.05 x 2 @ 80% 160.0

Benchpress

1 x 5 @ 55% 55.01 x 5 @ 65% 65.02 x 3 @ 70% 70.03 x 2 @ 80% 80.03 x 1 @ 85% 85.0

Flat Dumbell Flyes

4 x 8 @

abs

3 x 10 @

Page 24: Sheiko All Programs

Boris Sheiko - Program 31

Week 3 - Day 2

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.05 x 2 @ 80% 80.0

Flat Dumbelll Flies

4 x 8 @

Deadlift

1 x 3 @ 50% 150.02 x 3 @ 60% 180.02 x 3 @ 70% 210.05 x 2 @ 75% 225.0

Goodmornings

5 x 5 @

Page 25: Sheiko All Programs

Boris Sheiko - Program 31

Week 3 - Day 3

Squat

1 x 3 @ 50% 100.02 x 3 @ 60% 120.02 x 2 @ 70% 140.03 x 2 @ 75% 150.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.04 x 2 @ 75% 75.0

Goodmornings (seated)

5 x 5 @

Page 26: Sheiko All Programs

Boris Sheiko - Program 31

Week 4 - Day 1

Benchpress

1 x 3 @ 50% 50.02 x 3 @ 60% 60.02 x 2 @ 70% 70.04 x 1 @ 75% 75.0

Deadlift

1 x 3 @ 50% 150.02 x 2 @ 60% 180.04 x 2 @ 70% 210.0

Abs

2 x 8 @

Page 27: Sheiko All Programs

Boris Sheiko - Program 31

Week 4 - Day 2

Squat

1 x 3 @ 50% 100.02 x 3 @ 60% 120.03 x 2 @ 70% 140.0

Benchpress

1 x 3 @ 50% 50.02 x 3 @ 60% 60.03 x 2 @ 70% 70.0

Page 28: Sheiko All Programs

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.

Page 29: Sheiko All Programs

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

Page 30: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 1 - Day 1

Benchpress

1 x 5 @ 50% 50.02 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 75% 75.0

Squat

1 x 5 @ 50% 100.02 x 5 @ 60% 120.05 x 5 @ 70% 140.0

Benchpress

1 x 6 @ 50% 50.02 x 6 @ 60% 60.04 x 4 @ 70% 70.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @

C8
Klaus Jensen: Sets
E8
Klaus Jensen: Reps
G8
Klaus Jensen: Percent of best lift
H8
Klaus Jensen: Actual weight
J8
Klaus Jensen: Mark with one X per completed set, so you don't forget. :)
Page 31: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 1 - Day 2

Deadlift to Knees

1 x 3 @ 50% 150.01 x 3 @ 60% 180.02 x 3 @ 70% 210.04 x 3 @ 75% 225.0

Incline Benchpress

4 x 6 @

Dips

5 x 5 @

Deadlift from boxes

1 x 4 @ 55% 165.01 x 4 @ 65% 195.02 x 4 @ 75% 225.04 x 3 @ 85% 255.0

Lunges

5 x 5 @

Abs

3 x 10 @

Page 32: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 1 - Day 3

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.01 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 6 @ 60% 60.01 x 8 @ 50% 50.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 75% 150.0

Goodmornings

5 x 5 @

Page 33: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 2 - Day 1

Squat

1 x 5 @ 50% 100.02 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 2 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 2 @ 70% 70.05 x 3 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Front Squat

2 x 3 @ 45% 90.02 x 3 @ 55% 110.04 x 2 @ 60% 120.0

Goodmornings (standing)

5 x 5 @

Page 34: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 2 - Day 2

Deadlift Up To Knees

1 x 3 @ 50% 150.01 x 3 @ 60% 180.02 x 3 @ 70% 210.04 x 2 @ 75% 225.0

Benchpress

1 x 6 @ 50% 50.02 x 6 @ 60% 60.04 x 6 @ 65% 65.0

Deadlift from Boxes

1 x 4 @ 55% 165.01 x 4 @ 65% 195.02 x 4 @ 75% 225.04 x 4 @ 80% 240.0

Lunges

5 x 5 @

Page 35: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 2 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 2 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.02 x 2 @ 80% 80.01 x 3 @ 75% 75.01 x 5 @ 65% 65.01 x 7 @ 55% 55.0

Flat Dumbelll Flies

5 x 10 @

Squat

1 x 5 @ 50% 100.02 x 5 @ 60% 120.04 x 4 @ 70% 140.0

Goodmornings (seated)

5 x 5 @

Page 36: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 3 - Day 1

Squat

1 x 5 @ 55% 110.01 x 4 @ 65% 130.02 x 3 @ 75% 150.04 x 2 @ 85% 170.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.01 x 3 @ 70% 140.04 x 3 @ 80% 160.0

Goodmornings (standing)

5 x 5 @

Page 37: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 3 - Day 2

Deadlift off box

2 x 3 @ 50% 150.02 x 3 @ 60% 180.04 x 3 @ 65% 195.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.03 x 2 @ 80% 80.02 x 2 @ 85% 85.02 x 3 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 4 @ 60% 180.02 x 4 @ 70% 210.02 x 3 @ 80% 240.03 x 2 @ 90% 270.0

Lunges

5 x 5 @

Page 38: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 3 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.06 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.07 x 3 @ 80% 80.0

Flat Dumbell Flies

5 x 10 @

Millitary Press

5 x 4 @

Goodmornings (standing)

5 x 5 @

Page 39: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 4 - Day 1

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 55% 55.01 x 5 @ 65% 65.05 x 4 @ 75% 75.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Front Squats

2 x 5 @ 40% 80.02 x 4 @ 50% 100.03 x 3 @ 60% 120.0

Goodmornings (standing)

5 x 5 @

Page 40: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 4 - Day 2

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.02 x 3 @ 80% 80.03 x 2 @ 85% 85.0

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.02 x 3 @ 80% 240.03 x 2 @ 85% 255.03 x 2 @ 80% 240.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.04 x 5 @ 70% 70.0

Flat Dumbell Flies

5 x 10 @

Page 41: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 4 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.06 x 3 @ 80% 160.0

Benchpress

1 x 6 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 80% 80.02 x 2 @ 85% 85.02 x 3 @ 80% 80.01 x 4 @ 70% 70.01 x 6 @ 60% 60.01 x 8 @ 50% 50.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @

Abs

3 x 10 @

Page 42: Sheiko All Programs

Boris Sheiko - Program 31

Week 1 - Day 1

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.04 x 2 @ 85% 85.0

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.01 x 2 @ 70% 140.01 x 2 @ 70% 140.01 x 4 @ 70% 140.01 x 6 @ 70% 140.01 x 8 @ 70% 140.01 x 7 @ 70% 140.01 x 5 @ 70% 140.01 x 3 @ 70% 140.0

Benchpress

1 x 6 @ 50% 50.02 x 6 @ 60% 60.04 x 6 @ 70% 70.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 100.02 x 5 @ 60% 120.04 x 4 @ 65% 130.0

Goodmornings (standing)

5 x 5 @

C8
Klaus Jensen: Set
E8
Klaus Jensen: Reps
G8
Klaus Jensen: Percent of best lift
H8
Klaus Jensen: Actual weight
J8
Klaus Jensen: Mark with one X per completed set, so you don't forget. :)
Page 43: Sheiko All Programs

Boris Sheiko - Program 31

Week 1 - Day 2

Deadlift to Knees

1 x 4 @ 50% 150.02 x 4 @ 60% 180.04 x 4 @ 70% 210.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 1 @ 85% 85.02 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 6 @ 65% 65.01 x 8 @ 60% 60.01 x 10 @ 55% 55.01 x 12 @ 50% 50.0

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 180.01 x 4 @ 70% 210.02 x 3 @ 80% 240.04 x 2 @ 90% 270.0

Squat Scissors

5 x 5 @

Abs

3 x 10 @

Page 44: Sheiko All Programs

Boris Sheiko - Program 31

Week 1 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.02 x 3 @ 80% 160.03 x 2 @ 85% 170.0

Benchpress

1 x 5 @ 50% 50.02 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 2 @ 80% 80.0

Dips

5 x 6 @

Squat

1 x 5 @ 55% 110.02 x 5 @ 65% 130.04 x 4 @ 75% 150.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 2 - Day 1

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.02 x 2 @ 80% 80.03 x 1 @ 90% 90.0

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 2 @ 80% 160.0

Benchpress

1 x 5 @ 55% 55.01 x 5 @ 65% 65.05 x 4 @ 75% 75.0

Flyes

5 x 10 @

Page 45: Sheiko All Programs

Boris Sheiko - Program 31

Leg Press

5 x 6 @

Goodmornings (standing)

5 x 5 @

Page 46: Sheiko All Programs

Boris Sheiko - Program 31

Week 2 - Day 2

Deadlift Standing on Boxes

1 x 3 @ 50% 150.02 x 3 @ 60% 180.04 x 3 @ 65% 195.0

Benchpress

1 x 6 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 1 @ 85% 85.01 x 3 @ 75% 75.01 x 5 @ 65% 65.01 x 7 @ 55% 55.0

Flyes

5 x 10 @

Deadlift

1 x 3 @ 50% 150.02 x 3 @ 65% 195.02 x 3 @ 75% 225.04 x 2 @ 85% 255.0

Squat Scissors

5 x 5 @

Abs

4 x 10 @

Page 47: Sheiko All Programs

Boris Sheiko - Program 31

Week 2 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.02 x 2 @ 80% 160.04 x 2 @ 85% 170.0

Incline Press

4 x 6 @

Dips

5 x 6 @

Squat

5 x 10 @

Roman Chair Situp

4 x 10 @

Page 48: Sheiko All Programs

Boris Sheiko - Program 31

Week 3 - Day 1

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.01 x 8 @ 70% 140.01 x 3 @ 70% 140.01 x 6 @ 70% 140.01 x 2 @ 70% 140.01 x 7 @ 70% 140.01 x 4 @ 70% 140.0

Benchpress

1 x 5 @ 55% 55.01 x 5 @ 65% 65.05 x 5 @ 75% 75.0

Flat Dumbell Flyes

5 x 10 @

Lunges

5 x 10 @

Goodmornings (standing)

5 x 5 @

Page 49: Sheiko All Programs

Boris Sheiko - Program 31

Week 3 - Day 2

Deadlift up to Knees

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.04 x 2 @ 80% 240.0

Benchpress

1 x 8 @ 50% 50.01 x 7 @ 55% 55.01 x 6 @ 60% 60.01 x 5 @ 65% 65.01 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 1 @ 85% 85.02 x 2 @ 80% 80.01 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 6 @ 65% 65.01 x 8 @ 60% 60.01 x 10 @ 55% 55.01 x 12 @ 50% 50.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 4 @ 60% 180.02 x 4 @ 70% 210.02 x 3 @ 80% 240.03 x 2 @ 90% 270.0

Leg Press

5 x 5 @

Abs

3 x 10 @

Page 50: Sheiko All Programs

Boris Sheiko - Program 31

Week 3 - Day 3

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.02 x 3 @ 80% 160.03 x 2 @ 85% 170.03 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.02 x 5 @ 60% 60.05 x 5 @ 70% 70.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @

Page 51: Sheiko All Programs

Boris Sheiko - Program 31

Week 4 - Day 1

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.02 x 3 @ 80% 160.02 x 2 @ 85% 170.03 x 1 @ 90% 180.02 x 2 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.02 x 3 @ 80% 80.04 x 2 @ 85% 85.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Lunges

5 x 5 @

Roman Chair Situp

4 x 10 @

Page 52: Sheiko All Programs

Boris Sheiko - Program 31

Week 4 - Day 2

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 2 @ 80% 80.03 x 1 @ 90% 90.02 x 3 @ 80% 80.0

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.02 x 2 @ 80% 240.02 x 1 @ 90% 270.0

Flat Dumbell Flyes

5 x 10 @

Leg press

6 x 5 @

Abs

3 x 10 @

Page 53: Sheiko All Programs

Boris Sheiko - Program 31

Week 4 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 55% 55.01 x 5 @ 65% 65.04 x 5 @ 75% 75.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.04 x 5 @ 70% 140.0

Goodmornings (seated)

5 x 5 @

Page 54: Sheiko All Programs

Program 30 - beginners 2

Week 1 - Day 1

Benchpress

1 x 5 @ 50% 50.02 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.05 x 5 @ 70% 70.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 55% 110.01 x 4 @ 65% 130.05 x 3 @ 75% 150.0

Goodmornings (standing)

5 x 5 @

C8
Klaus Jensen: Set
E8
Klaus Jensen: Reps
G8
Klaus Jensen: Percent of best lift
H8
Klaus Jensen: Actual weight
J8
Klaus Jensen: Mark with one X per completed set, so you don't forget. :)
Page 55: Sheiko All Programs

Program 30 - beginners 2

Week 1 - Day 2

Deadlift

1 x 4 @ 50% 150.02 x 4 @ 60% 180.02 x 3 @ 70% 210.05 x 3 @ 80% 240.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 1 @ 85% 85.02 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 6 @ 65% 65.01 x 8 @ 60% 60.01 x 10 @ 55% 55.01 x 12 @ 50% 50.0

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 180.02 x 4 @ 70% 210.03 x 3 @ 80% 240.04 x 2 @ 90% 270.0

Lunges

5 x 5 @

Abs

3 x 10 @

Page 56: Sheiko All Programs

Program 30 - beginners 2

Week 1 - Day 3

Squat

1 x 5 @ 50% 100.02 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.02 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 2 @ 80% 80.0

Dips

5 x 6 @

Squat

1 x 5 @ 50% 100.02 x 5 @ 60% 120.04 x 4 @ 70% 140.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @

Page 57: Sheiko All Programs

Program 30 - beginners 2

Week 2 - Day 1

Squat

1 x 5 @ 50% 100.02 x 4 @ 60% 120.02 x 3 @ 70% 140.02 x 2 @ 80% 160.03 x 1 @ 90% 180.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 2 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands wider than shoulders)

5 x 10 @

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.04 x 2 @ 80% 160.0

Goodmornings (standing)

5 x 5 @

Page 58: Sheiko All Programs

Program 30 - beginners 2

Week 2 - Day 2

Deadlift Up To Knees

1 x 4 @ 50% 150.02 x 4 @ 60% 180.02 x 3 @ 70% 210.04 x 3 @ 75% 225.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 3 @ 75% 75.02 x 5 @ 70% 70.01 x 7 @ 60% 60.01 x 9 @ 50% 50.0

Flat Dumbell Flies

5 x 10 @

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.05 x 3 @ 80% 240.0

Lunges

5 x 5 @

Page 59: Sheiko All Programs

Program 30 - beginners 2

Week 2 - Day 3

Benchpress

1 x 5 @ 50% 50.02 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 2 @ 80% 80.0

Squat

1 x 5 @ 50% 100.02 x 5 @ 60% 120.05 x 5 @ 70% 140.0

Benchpress

1 x 4 @ 55% 55.01 x 3 @ 65% 65.05 x 2 @ 75% 75.0

Dips

5 x 8 @

Leg press

5 x 6 @

Goodmornings (seated)

5 x 6 @

Page 60: Sheiko All Programs

Program 30 - beginners 2

Week 3 - Day 1

Squat

1 x 5 @ 50% 100.02 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Squat

1 x 6 @ 50% 100.01 x 6 @ 60% 120.04 x 6 @ 65% 130.0

Benchpress

1 x 5 @ 55% 55.02 x 5 @ 65% 65.04 x 4 @ 75% 75.0

Flat Dumbell Flyes

5 x 10 @

Goodmornings (standing)

5 x 5 @

Page 61: Sheiko All Programs

Program 30 - beginners 2

Week 3 - Day 2

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.03 x 3 @ 80% 240.03 x 2 @ 85% 255.0

Benchpress

1 x 6 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 1 @ 85% 85.02 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 5 @ 70% 70.01 x 7 @ 65% 65.01 x 9 @ 60% 60.01 x 11 @ 55% 55.01 x 13 @ 50% 50.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 65% 195.02 x 5 @ 75% 225.04 x 4 @ 85% 255.0

Lunges

5 x 5 @

Abs

3 x 10 @

Page 62: Sheiko All Programs

Program 30 - beginners 2

Week 3 - Day 3

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.02 x 3 @ 80% 160.03 x 2 @ 85% 170.03 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.02 x 5 @ 60% 60.05 x 5 @ 70% 70.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @

Page 63: Sheiko All Programs

Program 30 - beginners 2

Week 4 - Day 1

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.02 x 3 @ 80% 160.02 x 2 @ 85% 170.02 x 1 @ 90% 180.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.02 x 3 @ 80% 80.02 x 2 @ 85% 85.02 x 3 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 4 @ 55% 110.01 x 4 @ 65% 130.05 x 3 @ 75% 150.0

Goodmornings (standing)

5 x 5 @

Page 64: Sheiko All Programs

Program 30 - beginners 2

Week 4 - Day 2

Deadlift Up To Knees

1 x 3 @ 50% 150.02 x 3 @ 60% 180.02 x 3 @ 70% 210.04 x 2 @ 75% 225.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 3 @ 80% 80.01 x 4 @ 75% 75.01 x 5 @ 70% 70.01 x 6 @ 65% 65.01 x 7 @ 60% 60.01 x 8 @ 55% 55.01 x 9 @ 50% 50.0

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.06 x 3 @ 80% 240.0

Flat Dumbell Flyes

5 x 10 @

Lunges

5 x 5 @

Abs

3 x 10 @

Page 65: Sheiko All Programs

Program 30 - beginners 2

Week 4 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.07 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 2 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @

Page 66: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 1 - Day 1

Benchpress

1 x 5 @ 50% 50.02 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 75% 75.0

Squat

1 x 5 @ 50% 100.02 x 5 @ 60% 120.05 x 5 @ 70% 140.0

Benchpress

1 x 6 @ 50% 50.02 x 6 @ 60% 60.04 x 6 @ 65% 65.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @

C8
Klaus Jensen: Sets
E8
Klaus Jensen: Reps
G8
Klaus Jensen: Percent of best lift
H8
Klaus Jensen: Actual weight
J8
Klaus Jensen: Mark with one X per completed set, so you don't forget. :)
Page 67: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 1 - Day 2

Deadlift

1 x 5 @ 50% 150.02 x 5 @ 60% 180.02 x 4 @ 70% 210.04 x 3 @ 75% 225.0

Incline Benchpress

6 x 4 @

Dips

5 x 5 @

Deadlift from boxes

1 x 5 @ 50% 150.02 x 5 @ 60% 180.02 x 4 @ 70% 210.04 x 3 @ 80% 240.0

Lunges

5 x 5 @

Abs

3 x 10 @

Page 68: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 1 - Day 3

Benchpress

1 x 7 @ 50% 50.01 x 6 @ 55% 55.01 x 5 @ 60% 60.01 x 4 @ 65% 65.02 x 3 @ 70% 70.02 x 2 @ 75% 75.02 x 3 @ 70% 70.01 x 4 @ 65% 65.01 x 6 @ 60% 60.01 x 8 @ 55% 55.01 x 10 @ 50% 50.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 100.02 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 75% 150.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @

Page 69: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 2 - Day 1

Squat

1 x 5 @ 50% 100.02 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 2 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 2 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Squat

1 x 3 @ 55% 110.01 x 3 @ 65% 130.04 x 3 @ 75% 150.0

Goodmornings (standing)

5 x 5 @

Page 70: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 2 - Day 2

Deadlift Up To Knees

1 x 4 @ 50% 150.02 x 4 @ 60% 180.04 x 4 @ 70% 210.0

Benchpress

1 x 5 @ 50% 50.02 x 5 @ 60% 60.05 x 4 @ 70% 70.0

Flyes

5 x 10 @

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.05 x 3 @ 75% 225.0

Lunges

5 x 5 @

Page 71: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 2 - Day 3

Squat

1 x 4 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.06 x 3 @ 75% 150.0

Benchpress

1 x 6 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.01 x 4 @ 75% 75.01 x 5 @ 70% 70.01 x 6 @ 60% 60.01 x 7 @ 50% 50.0

Flat Dumbelll Flies

5 x 10 @

Triceps

5 x 10 @

Squat

1 x 3 @ 55% 110.01 x 3 @ 65% 130.04 x 2 @ 75% 150.0

Goodmornings (seated)

5 x 5 @

Page 72: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 3 - Day 1

Squat

1 x 5 @ 50% 100.02 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.05 x 5 @ 70% 140.0

Goodmornings (standing)

5 x 5 @

Page 73: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 3 - Day 2

Deadlift Up To Knees

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 4 @ 70% 210.04 x 4 @ 75% 225.0

Benchpress

1 x 6 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 5 @ 65% 65.01 x 6 @ 60% 60.01 x 7 @ 55% 55.01 x 8 @ 50% 50.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 180.02 x 5 @ 70% 210.04 x 4 @ 80% 240.0

Lunges

5 x 5 @

Abs

3 x 10 @

Page 74: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 3 - Day 3

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 2 @ 80% 80.0

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.02 x 5 @ 70% 140.05 x 4 @ 75% 150.0

Benchpress

1 x 6 @ 50% 50.02 x 6 @ 60% 60.04 x 6 @ 65% 65.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @

Page 75: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 4 - Day 1

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.03 x 2 @ 85% 170.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.04 x 2 @ 80% 160.0

Goodmornings (standing)

5 x 5 @

Page 76: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 4 - Day 2

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.02 x 3 @ 80% 80.03 x 2 @ 85% 85.0

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.02 x 3 @ 80% 240.03 x 2 @ 85% 255.0

Benchpress

1 x 5 @ 55% 55.01 x 5 @ 65% 65.04 x 4 @ 75% 75.0

Flat Dumbell Flies

5 x 10 @

Lunges

5 x 5 @

Page 77: Sheiko All Programs

Boris Sheiko - Beginners training program 1

Week 4 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.06 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.05 x 5 @ 70% 70.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @

Abs

3 x 10 @

Page 78: Sheiko All Programs

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

Week 1 - Day 1

Squat

1 x 5 @ 50% 100.02 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 2 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.05 x 4 @ 70% 140.0

Abs

3 x 10 @

C8
Klaus Jensen: Number of sets
E8
Klaus Jensen: Number of reps
G8
Klaus Jensen: Percent of best lift
H8
Klaus Jensen: Actual weight
J8
Klaus Jensen: Mark with one X per completed set, so you don't forget. :)
Page 79: Sheiko All Programs

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

Week 1 - Day 2

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.05 x 3 @ 80% 240.0

Benchpress

1 x 6 @ 50% 50.01 x 5 @ 60% 60.02 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 6 @ 65% 65.01 x 8 @ 60% 60.01 x 10 @ 50% 50.0

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 150.01 x 4 @ 60% 180.05 x 4 @ 70% 210.0

Goodmornings (standing)

5 x 5 @

Page 80: Sheiko All Programs

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

Week 1 - Day 3

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 55% 55.01 x 4 @ 65% 65.05 x 3 @ 75% 75.0

Flyes

5 x 10 @

Abs

3 x 10 @

Page 81: Sheiko All Programs

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

Week 1 - Day 4

Deadlift standing on boxes

2 x 3 @ 50% 150.04 x 2 @ 60% 180.0

Incline Benchpress

4 x 6 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 4 @ 60% 180.02 x 4 @ 70% 210.02 x 3 @ 80% 240.04 x 2 @ 90% 270.0

Goodmornigs (seated)

5 x 5 @

Page 82: Sheiko All Programs

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

Week 2 - Day 1

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.03 x 3 @ 80% 80.03 x 2 @ 85% 85.0

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 4 @ 55% 55.02 x 4 @ 65% 65.04 x 4 @ 75% 75.0

Flyes

5 x 10 @

Abs

3 x 10 @

Page 83: Sheiko All Programs

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

Week 2 - Day 2

Deadlift standing on boxes

1 x 3 @ 50% 150.02 x 3 @ 60% 180.04 x 2 @ 65% 195.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.03 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 6 @ 60% 60.01 x 8 @ 50% 50.0

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.05 x 3 @ 80% 240.0

Goodmornings (standing)

5 x 5 @

Page 84: Sheiko All Programs

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

Week 2 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 55% 55.01 x 4 @ 65% 65.05 x 3 @ 75% 75.0

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.04 x 4 @ 70% 140.0

Abs

3 x 10 @

Page 85: Sheiko All Programs

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

Week 2 - Day 4

Press behind the neck

5 x 5 @

Incline Benchpress

6 x 4 @

Dips

5 x 8 @

Deadlift up to knees

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.05 x 2 @ 75% 225.0

Goodmornings (seated)

5 x 5 @

Page 86: Sheiko All Programs

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

Week 3 - Day 1

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 100.01 x 5 @ 60% 120.05 x 5 @ 70% 140.0

Abs

3 x 10 @

Page 87: Sheiko All Programs

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

Week 3 - Day 2

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.05 x 3 @ 80% 240.0

Benchpress

1 x 8 @ 50% 50.01 x 7 @ 55% 55.01 x 6 @ 60% 60.01 x 5 @ 65% 65.01 x 4 @ 70% 70.02 x 3 @ 75% 75.02 x 2 @ 80% 80.02 x 1 @ 85% 85.02 x 2 @ 80% 80.02 x 3 @ 75% 75.01 x 4 @ 70% 70.01 x 6 @ 65% 65.01 x 8 @ 60% 60.01 x 10 @ 55% 55.01 x 12 @ 50% 50.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 150.01 x 4 @ 60% 180.05 x 4 @ 70% 210.0

Goodmornings (seated)

5 x 5 @

Page 88: Sheiko All Programs

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

Week 3 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.03 x 3 @ 80% 160.03 x 2 @ 85% 170.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Chest Muscles

5 x 10 @

Squat

1 x 6 @ 50% 100.01 x 6 @ 60% 120.04 x 6 @ 65% 130.0

Dips

6 x 6 @

Abs

3 x 10 @

Page 89: Sheiko All Programs

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

Week 3 - Day 4

Deadlift standing on boxes

1 x 3 @ 50% 150.02 x 3 @ 60% 180.04 x 3 @ 65% 195.0

Benchpress

1 x 6 @ 50% 50.01 x 6 @ 60% 60.05 x 6 @ 65% 65.0

Triceps

5 x 10 @

Deadlift off boxes

1 x 4 @ 50% 150.02 x 4 @ 70% 210.02 x 4 @ 80% 240.04 x 4 @ 85% 255.0

Goodmornings (standing)

5 x 5 @

Page 90: Sheiko All Programs

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

Week 4 - Day 1

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.07 x 3 @ 80% 160.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.02 x 3 @ 80% 80.03 x 2 @ 85% 85.02 x 3 @ 80% 80.0

Dips

5 x 6 @

Chest muscles

5 x 10 @

Abs

3 x 10 @

Page 91: Sheiko All Programs

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

Week 4 - Day 2

Deadlift standing on boxes

1 x 3 @ 50% 150.02 x 3 @ 60% 180.04 x 2 @ 70% 210.0

Benchpress

1 x 5 @ 50% 50.01 x 5 @ 60% 60.02 x 5 @ 70% 70.05 x 4 @ 75% 75.0

Chest muscles

5 x 10 @

Deadlift

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.03 x 3 @ 80% 240.03 x 2 @ 85% 255.0

Goodmornings (standing)

5 x 5 @

Page 92: Sheiko All Programs

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

Week 4 - Day 3

Squat

1 x 5 @ 50% 100.01 x 4 @ 60% 120.02 x 3 @ 70% 140.03 x 3 @ 80% 160.03 x 2 @ 85% 170.0

Benchpress

1 x 5 @ 50% 50.01 x 4 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Dips

5 x 6 @

Chest Muscles

5 x 10 @

Squat

1 x 4 @ 55% 110.01 x 3 @ 65% 130.05 x 3 @ 75% 150.0

Abs

5 x 10 @

Page 93: Sheiko All Programs

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

Week 4 - Day 4

Deadlift up to knees

1 x 4 @ 50% 150.01 x 4 @ 60% 180.02 x 3 @ 70% 210.04 x 2 @ 80% 240.0

Push ups

5 x 5 @

Incline Benchpress

6 x 4 @

Deadlift off boxes

1 x 4 @ 60% 180.01 x 4 @ 70% 210.02 x 3 @ 80% 240.04 x 3 @ 90% 270.0

Goodmornings (seated)

5 x 5 @

Competition Period

Week 1 - Day 1

Squat

1 x 3 @ 50% 100.02 x 3 @ 60% 120.02 x 3 @ 70% 140.03 x 2 @ 75% 150.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.03 x 2 @ 75% 75.0

Chest Muscles

4 x 8 @

Abs

3 x 10 @

Week 1 - Day 2

Squat

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

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.02 x 2 @ 80% 160.01 x 1 @ 90% 180.03 x 1 @ 100%

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.02 x 2 @ 80% 80.01 x 1 @ 90% 90.03 x 1 @ 100%

Deadlift

1 x 3 @ 50% 150.01 x 3 @ 60% 180.02 x 2 @ 70% 210.01 x 2 @ 80% 240.01 x 1 @ 90% 270.03 x 1 @ 100%

Week 1 - Day 3

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.06 x 2 @ 80% 160.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Flyes

5 x 10 @

Squat

1 x 3 @ 55% 110.01 x 3 @ 65% 130.04 x 3 @ 75% 150.0

Good Mornings (seated)

5 x 5 @

Week 1 - Day 4

Deadlift up to Knees

H572
Poul: Find max or near max. Use 2-3 sets for this.
H581
Poul: Find max or near max use 2-3 sets as needed.
H590
Poul: Find max or near max, use 2-3 sets as needed.
Page 95: Sheiko All Programs

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

1 x 4 @ 50% 150.01 x 4 @ 60% 180.04 x 4 @ 70% 210.0

Incline Benchpress

6 x 4 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 3 @ 55% 165.01 x 3 @ 65% 195.02 x 3 @ 75% 225.04 x 3 @ 85% 255.0

Abs

5 x 10 @

Week 2 - Day 1

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.03 x 3 @ 80% 160.03 x 2 @ 85% 170.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.02 x 2 @ 80% 80.02 x 1 @ 90% 90.02 x 2 @ 80% 80.0

Chest muscles

5 x 10 @

Squat

1 x 4 @ 50% 100.01 x 4 @ 60% 120.04 x 4 @ 70% 140.0

Abs

3 x 10 @

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.

Page 96: Sheiko All Programs

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

Week 2 - Day 2

Deadlift

1 x 3 @ 50% 150.01 x 3 @ 60% 180.02 x 3 @ 70% 210.03 x 3 @ 80% 240.03 x 2 @ 85% 255.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.05 x 3 @ 80% 80.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 3 @ 55% 165.01 x 3 @ 65% 195.04 x 3 @ 75% 225.0

Goodmornings (standing)

5 x 5 @

Week 2 - Day 3

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.05 x 3 @ 80% 160.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.02 x 2 @ 80% 80.03 x 1 @ 85% 85.0

Chest Muscles

5 x 10 @

Squat

1 x 3 @ 55% 110.01 x 3 @ 65% 130.04 x 2 @ 75% 150.0

Abs

Page 97: Sheiko All Programs

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

3 x 10 @

Week 2 - Day 4

Benchpress

1 x 3 @ 55% 55.02 x 3 @ 65% 65.05 x 3 @ 75% 75.0

Dips

5 x 4 @

Deadlift

1 x 3 @ 50% 150.01 x 3 @ 60% 180.02 x 3 @ 70% 210.06 x 2 @ 80% 240.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 1

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.02 x 2 @ 80% 80.02 x 1 @ 85% 85.0

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.05 x 2 @ 80% 160.0

Benchpress

1 x 3 @ 55% 55.01 x 3 @ 65% 65.04 x 2 @ 75% 75.0

Flyes

4 x 8 @

Good Mornings

4 x 5 @

Page 98: Sheiko All Programs

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

Week 3 - Day 2

Benchpress

1 x 3 @ 50% 50.02 x 3 @ 60% 60.02 x 3 @ 70% 70.06 x 3 @ 80% 80.0

Chest Muscles

4 x 8 @

Deadlift

1 x 3 @ 50% 150.01 x 3 @ 60% 180.02 x 2 @ 70% 210.05 x 2 @ 80% 240.0

Abs

3 x 8 @

Week 3 - Day 3

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.02 x 2 @ 80% 160.02 x 1 @ 85% 170.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.05 x 2 @ 80% 80.0

Flyes

4 x 8 @

Squat

1 x 3 @ 55% 110.01 x 3 @ 65% 130.04 x 3 @ 75% 150.0

Good Mornings

4 x 4 @

Week 3 - Day 4

Incline Benchpress

Page 99: Sheiko All Programs

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

5 x 3 @

Dips

5 x 4 @

Triceps

5 x 10 @

Deadlift

1 x 3 @ 50% 150.02 x 3 @ 60% 180.02 x 3 @ 70% 210.04 x 3 @ 75% 225.0

Abs

4 x 8 @

Week 4 - Day 1

Squat

1 x 3 @ 50% 100.02 x 3 @ 60% 120.02 x 3 @ 70% 140.04 x 2 @ 80% 160.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.05 x 2 @ 80% 80.0

Flyes

4 x 6 @

Good Mornings

4 x 4 @

Week 4 - Day 2

Benchpress

1 x 3 @ 50% 50.02 x 3 @ 60% 60.02 x 3 @ 70% 70.04 x 2 @ 80% 80.0

Chest muscles

3 x 6 @

Deadlift

Page 100: Sheiko All Programs

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

1 x 3 @ 50% 150.02 x 2 @ 60% 180.02 x 2 @ 70% 210.04 x 2 @ 75% 225.0

Abs

3 x 8 @

Week 4 - Day 3

Squat

1 x 3 @ 50% 100.01 x 3 @ 60% 120.02 x 3 @ 70% 140.03 x 2 @ 75% 150.0

Benchpress

1 x 3 @ 50% 50.01 x 3 @ 60% 60.02 x 3 @ 70% 70.04 x 2 @ 80% 80.0

Flyes

3 x 6 @

Good Mornings (Seated)

4 x 4 @

Week 4 - Day 4

Rest!

Week 5 - Day 1

Deadlift

1 x 3 @ 50% 150.02 x 3 @ 60% 180.03 x 2 @ 70% 210.0

Benchpress

1 x 3 @ 50% 50.02 x 3 @ 60% 60.02 x 2 @ 70% 70.02 x 1 @ 75% 75.0

Abs

2 x 8 @

Page 101: Sheiko All Programs

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

Week 5 - Day 2

Squat

1 x 3 @ 50% 100.02 x 3 @ 60% 120.03 x 2 @ 70% 140.0

Benchpress

1 x 3 @ 50% 50.02 x 3 @ 60% 60.03 x 2 @ 70% 70.0

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!

Page 102: Sheiko All Programs

Max

Benchpress 100.00

Squat 200.00

Deadlift 300.00

Page 103: Sheiko All Programs

Program by:

Spreadsheet by: Klaus Jensen, [email protected] additions Poul Hansen, [email protected]

Link to Sheiko information

Set x Reps @ Percent of best lift Actual weight

1 x 5 @ 50% 50.0

Updates: November 7, 2008 Numerous programs added:Program 29 -even lower volume than 37Bench press specializationCMS competition phase addedProgram 32 peaking cycle for lower qualification lifterProgram 30 (beginners 2)Program 37 (beginners 1 -minor adjustments)Program 31

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

http://www.elitefts.com/sheiko/default.asp

Page 104: Sheiko All Programs

Program 29 -even lower volume than 37

Program 32 peaking cycle for lower qualification lifter

Program 37 (beginners 1 -minor adjustments)

Page 105: Sheiko All Programs

Round to nearest 2.5 unit(s)