sheiko all programs
TRANSCRIPT
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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.
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 @
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%
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.
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 @
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 @
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 @
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 @
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 @
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 @
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
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.
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 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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
Boris Sheiko - Program 31
Leg Press
5 x 6 @
Goodmornings (standing)
5 x 5 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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 @
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
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
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.
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
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 @
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
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
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 @
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!
Max
Benchpress 100.00
Squat 200.00
Deadlift 300.00
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
Program 29 -even lower volume than 37
Program 32 peaking cycle for lower qualification lifter
Program 37 (beginners 1 -minor adjustments)
Round to nearest 2.5 unit(s)