Sheiko V2 0

Max
Benchpress
115.00
Squat
200.00
Deadlift
235.00
Boris Sheiko - Candidate To Master of Sports

Week 1 - Day 1
Squat
1
2
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
@ 50%
@ 60%
@ 70%
100.0
120.0
140.0
Benchpress
1
1
2
6
x
x
x
x
5
4
3
3
Chest Muscles
5 x 10 @
Squat
1 x
1 x
5 x
5
5
4
Abs
3 x 10 @

Week 1 - Day 2
Deadlift
1
1
2
5
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
80%
117.5
140.0
165.0
187.5
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
57.5
70.0
80.0
87.5
92.5
87.5
80.0
75.0
70.0
57.5
Benchpress
1
1
2
2
2
2
1
1
1
1
x 6
x 5
x 4
x 3
x 2
x 3
x 4
x 6
x 8
x 10
Chest Muscles
5 x 10 @
Deadlift up to knees
1 x
1 x
5 x
4
4
4
@ 50%
@ 60%
@ 70%
117.5
140.0
165.0
Goodmornings (standing)
5 x

Week 1 - Day 3
Benchpress
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@ 55%
@ 65%
@ 75%
62.5
75.0
87.5
Squat
1
1
2
5
Benchpress
1 x
1 x
5 x
5
4
3
Abs
3 x 10 @

Week 1 - Day 4
Deadlift standing on boxes
2 x
4 x
3
2
@ 50%
@ 60%
117.5
140.0
Incline Benchpress
4 x
Dips (weighted)
5 x
Deadlift off boxes

1
2
2
4
x
x
x
x
4
4
3
2
@
@
@
@
60%
70%
80%
90%
Goodmornigs (seated)
5 x
140.0
165.0
187.5
212.5

Week 2 - Day 1
Benchpress
1
1
2
3
2
x
x
x
x
x
5
4
3
3
3
@
@
@
@
@
50%
60%
70%
80%
85%
57.5
70.0
80.0
92.5
97.5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@ 55%
@ 65%
@ 75%
62.5
75.0
87.5
Squat
1
1
2
5
Benchpress
1 x
2 x
4 x
4
4
4
Chest muscles
5 x 10 @
Abs
3 x 10 @

Week 2 - Day 2
1 x
2 x
2 x
3
3
4
@ 50%
@ 60%
@ 65%
117.5
140.0
152.5
Benchpress
1
1
2
3
2
1
1
1
x
x
x
x
x
x
x
x
4
4
3
1
3
4
6
8
@
@
@
@
@
@
@
@
50%
60%
70%
80%
75%
70%
60%
50%
57.5
70.0
80.0
92.5
87.5
80.0
70.0
57.5
Chest Muscles
5 x 10 @
1
1
2
5
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
80%
117.5
140.0
165.0
187.5
5 x

Week 2 - Day 3
Squat
1
1
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@ 55%
@ 65%
@ 75%
62.5
75.0
87.5
Benchpress
1 x
1 x
5 x
5
4
3
Chest Muscles
5 x 10 @
Squat
1 x
1 x
4 x
5
5
4
@ 50%
@ 60%
@ 70%
Abs
3 x 10 @
100.0
120.0
140.0

Week 2 - Day 4
Press behind the neck
5 x
Incline Benchpress
6 x
Dips
5 x
1
1
2
5
x
x
x
x
4
4
3
2
@
@
@
@
50%
60%
70%
75%
117.5
140.0
165.0
177.5
Goodmornings (seated)
5 x

Week 3 - Day 1
Squat
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
@ 50%
@ 60%
@ 70%
100.0
120.0
140.0
Benchpress
1
1
2
6
x
x
x
x
5
4
3
3
Chest Muscles
5 x 10 @
Squat
1 x
1 x
5 x
5
5
5
Abs
3 x 10 @

Week 3 - Day 2
Deadlift
1
1
2
5
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
80%
117.5
140.0
165.0
187.5
x 8 @
x 7 @
x 6 @
x 5 @
x 4 @
x 3 @
x 2 @
x 1 @
x 2 @
x 3 @
x 4 @
x 6 @
x 8 @
x 10 @
x 12 @
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
57.5
62.5
70.0
75.0
80.0
87.5
92.5
97.5
92.5
87.5
80.0
75.0
70.0
62.5
57.5
Benchpress
1
1
1
1
1
2
2
2
2
2
1
1
1
1
1
Chest Muscles
5 x 10 @
1 x
1 x
5 x
4
4
4
@ 50%
@ 60%
@ 70%
117.5
140.0
165.0
5 x

Week 3 - Day 3
Squat
1
1
2
3
2
x
x
x
x
x
5
4
3
3
3
@
@
@
@
@
50%
60%
70%
80%
85%
100.0
120.0
140.0
160.0
170.0
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
6
6
6
@ 50%
@ 60%
@ 65%
100.0
120.0
130.0
Benchpress
1
1
2
6
x
x
x
x
5
4
3
3
Chest Muscles
5 x 10 @
Squat
1 x
1 x
4 x
Dips
6 x
Abs
3 x 10 @

Week 3 - Day 4
1 x
2 x
4 x
3
3
3
@ 50%
@ 60%
@ 65%
117.5
140.0
152.5
@ 50%
@ 60%
@ 65%
57.5
70.0
75.0
Benchpress
1 x
1 x
5 x
6
6
6
Triceps
5 x 10 @
Deadlift off boxes
1
2
2
4
x
x
x
x
4
4
4
4
@
@
@
@
50%
70%
80%
85%
117.5
165.0
187.5
200.0
5 x

Week 4 - Day 1
Squat
1 x
1 x
7 x
5
4
3
@ 50%
@ 60%
@ 80%
100.0
120.0
160.0
Benchpress
1
1
2
2
3
2
x
x
x
x
x
x
5
4
3
3
2
3
@
@
@
@
@
@
5 x
Dips
Chest muscles
5 x 10 @
Abs
3 x 10 @
50%
60%
70%
80%
85%
80%
57.5
70.0
80.0
92.5
97.5
92.5

Week 4 - Day 2
1 x
2 x
4 x
3
3
2
@ 50%
@ 60%
@ 70%
117.5
140.0
165.0
Benchpress
1
1
2
5
x
x
x
x
5
5
5
4
@
@
@
@
50%
60%
70%
75%
57.5
70.0
80.0
87.5
50%
60%
70%
80%
85%
117.5
140.0
165.0
187.5
200.0
Chest muscles
5 x 10 @
Deadlift
1
1
2
3
3
x
x
x
x
x
4
4
3
3
2
@
@
@
@
@
5 x

Week 4 - Day 3
Squat
1
1
2
3
2
x
x
x
x
x
5
4
3
3
3
@
@
@
@
@
50%
60%
70%
80%
85%
100.0
120.0
140.0
160.0
170.0
50%
60%
70%
80%
57.5
70.0
80.0
92.5
@ 55%
@ 65%
@ 75%
110.0
130.0
150.0
Benchpress
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
5 x
Dips
Chest Muscles
5 x 10 @
Squat
1 x
1 x
5 x
4
3
3
Abs
5 x 10 @

Week 4 - Day 4
1
1
2
4
x
x
x
x
4
4
3
2
@
@
@
@
50%
60%
70%
80%
117.5
140.0
165.0
187.5
Press behind the neck

5 x
Incline Benchpress
6 x
Deadlift off boxes

1
1
2
4
x
x
x
x
4
4
3
3
@
@
@
@
60%
70%
80%
90%
140.0
165.0
187.5
212.5
5 x
Boris Sheiko - Beginners training program 1

Week 1 - Day 1
Benchpress
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
75%
57.5
70.0
80.0
87.5
1 x
2 x
5 x
5
5
5
@ 50%
@ 60%
@ 70%
100.0
120.0
140.0
@ 50%
@ 60%
@ 65%
57.5
70.0
75.0
Squat
Benchpress
1 x
2 x
4 x
6
6
6
Flat Dumbell Flies

5 x 10 @
5 x

Week 1 - Day 2
Deadlift
1
2
2
4
x
x
x
x
5
5
4
3
@
@
@
@
50%
60%
70%
75%
117.5
140.0
165.0
177.5
Incline Benchpress
6 x
Dips
5 x
Deadlift from boxes

1
2
2
4
x
x
x
x
5
5
4
3
@
@
@
@
Squat Scissors
5 x
Abs
3 x 10 @
50%
60%
70%
80%
117.5
140.0
165.0
187.5

Week 1 - Day 3
Benchpress
1
1
1
1
2
2
2
1
1
1
1
x 7
x 6
x 5
x 4
x 3
x 2
x 3
x 4
x 6
x 8
x 10
@
@
@
@
@
@
@
@
@
@
@
50%
55%
60%
65%
70%
75%
70%
65%
60%
55%
50%
57.5
62.5
70.0
75.0
80.0
87.5
80.0
75.0
70.0
62.5
57.5
Flat Dumbell Flies

5 x 10 @
Squat
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
75%
100.0
120.0
140.0
150.0
French Press
5 x 10 @
5 x

Week 2 - Day 1
Squat
1
2
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
Benchpress
1
1
2
6
x
x
x
x
5
4
3
2
Flat Dumbelll Flies

5 x 10 @
Weighted Pushups (hands shoulder wide)
5 x 10 @
Squat
1 x
1 x
4 x
3
3
3
@ 55%
@ 65%
@ 75%
110.0
130.0
150.0
5 x

Week 2 - Day 2
Deadlift Up To Knees
1 x
2 x
4 x
4
4
4
@ 50%
@ 60%
@ 70%
117.5
140.0
165.0
5
5
4
@ 50%
@ 60%
@ 70%
57.5
70.0
80.0
4
4
3
3
@
@
@
@
Benchpress
1 x
2 x
5 x
Deadlift
1
1
2
5
x
x
x
x
Squat Scissors
5 x
50%
60%
70%
75%
117.5
140.0
165.0
177.5

Week 2 - Day 3
Squat
1
1
2
6
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
75%
100.0
120.0
140.0
150.0
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
60%
50%
57.5
70.0
80.0
87.5
92.5
87.5
80.0
70.0
57.5
Benchpress
1
1
2
2
2
1
1
1
1
x
x
x
x
x
x
x
x
x
6
5
4
3
2
4
5
6
7
Flat Dumbelll Flies

5 x 10 @
Triceps
5 x 10 @
Squat
1 x
1 x
4 x
3
3
2
@ 55%
@ 65%
@ 75%
110.0
130.0
150.0
5 x

Week 3 - Day 1
Squat
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
Benchpress
1
1
2
5
x
x
x
x
5
4
3
3
Flat Dumbelll Flies

5 x 10 @
Weighted Pushups
5 x 10 @
Squat
1 x
1 x
5 x
5
5
5
@ 50%
@ 60%
@ 70%
100.0
120.0
140.0
5 x

Week 3 - Day 2
1
1
2
4
x
x
x
x
4
4
4
4
@
@
@
@
50%
60%
70%
75%
117.5
140.0
165.0
177.5
@
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
57.5
70.0
80.0
87.5
92.5
87.5
80.0
75.0
70.0
62.5
57.5
Benchpress
1
1
2
2
2
2
1
1
1
1
1
x
x
x
x
x
x
x
x
x
x
x
6
5
4
3
2
3
4
5
6
7
8
Flat Dumbelll Flies

5 x 10 @
Deadlift from boxes
1 x
2 x
4 x
5
5
4
@ 60%
@ 70%
@ 80%
Squat Scissors
5 x
Abs
3 x 10 @
140.0
165.0
187.5

Week 3 - Day 3
Benchpress
1
1
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
x
x
x
x
5
5
5
4
@
@
@
@
50%
60%
70%
75%
100.0
120.0
140.0
150.0
@ 50%
@ 60%
@ 65%
57.5
70.0
75.0
Squat
1
1
2
5
Benchpress
1 x
2 x
4 x
6
6
6
Flat Dumbell Flies

5 x 10 @
5 x

Week 4 - Day 1
Squat
1
1
2
5
3
x
x
x
x
x
5
4
3
3
2
@
@
@
@
@
50%
60%
70%
80%
85%
100.0
120.0
140.0
160.0
170.0
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
Benchpress
1
1
2
5
x
x
x
x
5
4
3
3
Flat Dumbelll Flies

5 x 10 @
Dips
5 x
5
4
3
2
@
@
@
@
Squat
1
1
2
4
x
x
x
x
50%
60%
70%
80%
100.0
120.0
140.0
160.0
5 x

Week 4 - Day 2
Benchpress
1
1
2
2
3
x
x
x
x
x
5
4
3
3
2
@
@
@
@
@
50%
60%
70%
80%
85%
57.5
70.0
80.0
92.5
97.5
4
4
3
3
2
@
@
@
@
@
50%
60%
70%
80%
85%
117.5
140.0
165.0
187.5
200.0
@ 55%
@ 65%
@ 75%
62.5
75.0
87.5
Deadlift
1
1
2
2
3
x
x
x
x
x
Benchpress
1 x
1 x
4 x
5
5
4
Flat Dumbell Flies

5 x 10 @
Squat Scissors
5 x

Week 4 - Day 3
Squat
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@ 50%
@ 60%
@ 70%
57.5
70.0
80.0
Benchpress
1 x
1 x
5 x
5
5
5
Flat Dumbelll Flies

5 x 10 @
Dips
5 x
5 x
Abs
3 x 10 @

Week 1 - Day 1
Benchpress
1
2
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@ 50%
@ 60%
@ 70%
57.5
70.0
80.0
Squat
1
1
2
5
Benchpress
1 x
1 x
5 x
5
5
5
Flat Dumbell Flies

5 x 10 @
Squat
1 x
1 x
5 x
5
4
3
@ 55%
@ 65%
@ 75%
110.0
130.0
150.0
5 x

Week 1 - Day 2
Deadlift
1
2
2
5
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
80%
117.5
140.0
165.0
187.5
x 5 @
x 5 @
x 4 @
x 3 @
x 2 @
x 1 @
x 2 @
x 3 @
x 4 @
x 6 @
x 8 @
x 10 @
x 12 @
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
57.5
70.0
80.0
87.5
92.5
97.5
92.5
87.5
80.0
75.0
70.0
62.5
57.5
Benchpress
1
1
2
2
2
2
2
2
1
1
1
1
1
Flat Dumbell Flies

5 x 10 @
Deadlift from boxes
1
2
3
4
x
x
x
x
5
4
3
2
@
@
@
@
Squat Scissors
5 x
Abs
3 x 10 @
60%
70%
80%
90%
140.0
165.0
187.5
212.5

Week 1 - Day 3
Squat
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
50%
60%
70%
80%
57.5
70.0
80.0
92.5
100.0
120.0
140.0
Benchpress
1
2
2
6
x
x
x
x
5
4
3
2
@
@
@
@
5 x
5
5
4
@ 50%
@ 60%
@ 70%
Dips
Squat
1 x
2 x
4 x
French Press
5 x 10 @
5 x

Week 2 - Day 1
Squat
1
2
2
2
3
x
x
x
x
x
5
4
3
2
1
@
@
@
@
@
50%
60%
70%
80%
90%
100.0
120.0
140.0
160.0
180.0
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
Benchpress
1
1
2
6
x
x
x
x
5
4
3
2
Flat Dumbelll Flies

5 x 10 @
Weighted Pushups (hands wider than shoulders)
5 x 10 @
Squat
1
1
2
4
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
5 x

Week 2 - Day 2
1
2
2
4
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
75%
117.5
140.0
165.0
177.5
5
5
4
3
2
3
5
7
9
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
60%
50%
57.5
70.0
80.0
87.5
92.5
87.5
80.0
70.0
57.5
4
4
3
3
@
@
@
@
50%
60%
70%
80%
117.5
140.0
165.0
187.5
Benchpress
1
1
2
2
2
2
2
1
1
x
x
x
x
x
x
x
x
x
Deadlift
1
1
2
5
x
x
x
x
Squat Scissors
5 x

Week 2 - Day 3
Benchpress
1
2
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
1 x
2 x
5 x
5
5
5
@ 50%
@ 60%
@ 70%
100.0
120.0
140.0
@ 55%
@ 65%
@ 75%
62.5
75.0
87.5
Squat
Benchpress
1 x
1 x
5 x
4
3
2
Leg press
5 x
5 x

Week 3 - Day 1
Squat
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
Benchpress
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
1 x
1 x
4 x
6
6
6
@ 50%
@ 60%
@ 65%
100.0
120.0
130.0
@ 55%
@ 65%
@ 75%
62.5
75.0
87.5
Squat
Benchpress
1 x
2 x
4 x
5
5
4
Flat Dumbell Flyes

5 x 10 @
5 x

Week 3 - Day 2
Deadlift
1
1
2
3
3
x
x
x
x
x
4
4
3
3
2
@
@
@
@
@
50%
60%
70%
80%
85%
117.5
140.0
165.0
187.5
200.0
x 6 @
x 5 @
x 4 @
x 3 @
x 2 @
x 1 @
x 2 @
x 3 @
x 5 @
x 7 @
x 9 @
x 11 @
x 13 @
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
60%
60%
57.5
70.0
80.0
87.5
92.5
97.5
92.5
87.5
80.0
75.0
70.0
55.0
50.0
Benchpress
1
1
2
2
2
2
2
2
1
1
1
1
1
Flat Dumbelll Flies

5 x 10 @
Deadlift from boxes
1 x
2 x
4 x
5
5
4
@ 65%
@ 75%
@ 85%
Squat Scissors
5 x
Abs
3 x 10 @
152.5
177.5
200.0

Week 3 - Day 3
Benchpress
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
x
x
x
x
x
x
5
4
3
3
2
3
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
100.0
120.0
140.0
160.0
170.0
160.0
@ 50%
@ 60%
@ 70%
57.5
70.0
80.0
Squat
1
1
2
2
3
3
Benchpress
1 x
2 x
5 x
5
5
5
Flat Dumbell Flies

5 x 10 @
5 x

Week 4 - Day 1
Squat
1
1
2
2
2
2
x
x
x
x
x
x
5
4
3
3
2
1
@
@
@
@
@
@
50%
60%
70%
80%
85%
90%
100.0
120.0
140.0
160.0
170.0
180.0
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
57.5
70.0
80.0
92.5
97.5
92.5
Benchpress
1
1
2
2
2
2
x
x
x
x
x
x
5
4
3
3
2
3
Flat Dumbelll Flies

5 x 10 @
Dips
5 x
4
4
3
@ 55%
@ 65%
@ 75%
Squat
1 x
1 x
5 x
110.0
130.0
150.0
5 x

Week 4 - Day 2
1
2
2
4
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
75%
117.5
140.0
165.0
177.5
5
5
4
3
2
4
5
6
7
8
9
@
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
57.5
70.0
80.0
87.5
92.5
87.5
80.0
75.0
70.0
62.5
57.5
4
4
3
3
@
@
@
@
50%
60%
70%
80%
117.5
140.0
165.0
187.5
Benchpress
1
1
2
2
2
1
1
1
1
1
1
x
x
x
x
x
x
x
x
x
x
x
Deadlift
1
1
2
6
x
x
x
x
Flat Dumbell Flyes

5 x 10 @
Squat Scissors
5 x
Abs
3 x 10 @

Week 4 - Day 3
Squat
1
1
2
7
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
100.0
120.0
140.0
160.0
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
Benchpress
1
1
2
6
x
x
x
x
5
4
3
2
Flat Dumbelll Flies

5 x 10 @
Dips
5 x
5 x
Boris Sheiko - Benchpress Training System - Preparation

Week 1 - Day 1
Benchpress
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
@ 55%
@ 65%
@ 75%
62.5
75.0
87.5
Benchpress
1 x
1 x
4 x
5
5
4
Week 1 - Day 2
Incline Benchpress
6 x
Weighted Dips
5 x
Week 1 - Day 3
Benchpress
1
1
2
2
2
2
2
2
1
1
1
1
1
x
x
x
x
x
x
x
x
x
x
x
x
x
6
5
4
3
2
1
2
3
4
5
6
7
8
@
@
@
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
57.5
70.0
80.0
87.5
92.5
97.5
92.5
87.5
80.0
75.0
70.0
62.5
57.5
Week 1 - Day 4
Benchpress
1 x
1 x
5
4
@ 50%
@ 60%
57.5
70.0
2 x
2 x
5 x
3
3
2
@ 70%
@ 75%
@ 80%
80.0
87.5
92.5
Week 1 - Day 5
Press Behind The Neck
5 x
Weighted Dips
4 x
Week 2 - Day 1
Benchpress
1
1
2
2
3
x
x
x
x
x
5
4
3
2
1
@
@
@
@
@
50%
60%
70%
80%
90%
57.5
70.0
80.0
92.5
102.5
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
Benchpress
1
1
1
5
x
x
x
x
3
3
3
2
Week 2 - Day 2
Weighted Dips
5 x
Week 2 - Day 3
Benchpress
1
1
2
4
x
x
x
x
5
4
3
2
@
@
@
@
55%
65%
75%
85%
Week 2 - Day 4
Benchpress
62.5
75.0
87.5
97.5
1
1
2
7
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
Week 2 - Day 5
Benchpress
1 x
1 x
5 x
5
5
4
@ 55%
@ 65%
@ 75%
62.5
75.0
87.5
Triceps
5 x 10 @
Week 3 - Day 1
Benchpress
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
@ 50%
@ 60%
@ 70%
57.5
70.0
80.0
Benchpress
1 x
1 x
5 x
5
5
5
Week 3 - Day 2
Benchpress
1 x
1 x
4 x
4
4
3
@ 55%
@ 65%
@ 75%
62.5
75.0
87.5
Week 3 - Day 3
Benchpress
1
1
1
1
1
x
x
x
x
x
8
7
6
5
4
@
@
@
@
@
50%
55%
60%
65%
70%
57.5
62.5
70.0
75.0
80.0
2
2
2
1
1
1
1
1
x 3 @
x 2 @
x 3 @
x 4 @
x 6 @
x 8 @
x 10 @
x 12 @
75%
80%
75%
70%
65%
60%
55%
50%
87.5
92.5
87.5
80.0
75.0
70.0
62.5
57.5
Week 3 - Day 4
Benchpress
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
57.5
70.0
80.0
92.5
Week 3 - Day 5
Benchpress
1 x
1 x
4 x
6
6
6
@ 50%
@ 60%
@ 65%
57.5
70.0
75.0
Week 4 - Day 1
Benchpress
1
1
2
5
x
x
x
x
4
4
3
2
@
@
@
@
50%
60%
70%
80%
Week 4 - Day 2
Incline Benchpress
5 x
Weighted Dips
5 x
57.5
70.0
80.0
92.5
Week 4 - Day 3
Benchpress
1
1
2
2
3
2
1
1
1
x
x
x
x
x
x
x
x
x
5
4
3
2
1
2
4
6
8
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
60%
50%
57.5
70.0
80.0
87.5
92.5
87.5
80.0
70.0
57.5
Week 4 - Day 4
Benchpress
1
1
2
4
x
x
x
x
4
4
3
2
@
@
@
@
55%
65%
75%
85%
Week 4 - Day 5
Press Behind The Neck
5 x
Triceps
5 x 10 @
62.5
75.0
87.5
97.5
Round to nearest
2.5 unit(s)
Program by:
Boris Sheiko - http://www.zyworld.com/powerlifting/
Spreadsheet by: Klaus Jensen, kl@usjensen.dk

Links to original programs
CMS:
http://www.zyworld.com/powerlifting/sheikocms-ms1.htm
Beginners 1:
http://www.zyworld.com/powerlifting/sheikotraining1.htm
Beginners 2:
http://www.zyworld.com/powerlifting/sheikotraining2.htm
Set
x
1
Reps
x
Percent of
Actual
best weight
lift
@
History:
V. 2.0 - June 16th 2003
Added benchpress Prep program
50%
57.5

Sheiko V2 0

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Sheiko V2 0

Hochgeladen von

Copyright:

Verfügbare Formate

Max

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Deadlift off boxes

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Boris Sheiko - Candidate To Master of Sports

Press behind the neck

Deadlift off boxes

Boris Sheiko - Beginners training program 1

Flat Dumbell Flies

Boris Sheiko - Beginners training program 1

Deadlift from boxes

Boris Sheiko - Beginners training program 1

Flat Dumbell Flies

Boris Sheiko - Beginners training program 1

Flat Dumbelll Flies

Boris Sheiko - Beginners training program 1

Boris Sheiko - Beginners training program 1

Flat Dumbelll Flies

Boris Sheiko - Beginners training program 1

Flat Dumbelll Flies

Boris Sheiko - Beginners training program 1

Flat Dumbelll Flies

Boris Sheiko - Beginners training program 1

Flat Dumbell Flies

Boris Sheiko - Beginners training program 1

Flat Dumbelll Flies

Boris Sheiko - Beginners training program 1

Flat Dumbell Flies

Boris Sheiko - Beginners training program 1

Flat Dumbelll Flies

Boris Sheiko - Beginners training program 2

Flat Dumbell Flies

Boris Sheiko - Beginners training program 2

Flat Dumbell Flies

Boris Sheiko - Beginners training program 2

Boris Sheiko - Beginners training program 2

Flat Dumbelll Flies

Boris Sheiko - Beginners training program 2

Boris Sheiko - Beginners training program 2

Boris Sheiko - Beginners training program 2

Flat Dumbell Flyes

Boris Sheiko - Beginners training program 2

Flat Dumbelll Flies

Boris Sheiko - Beginners training program 2

Flat Dumbell Flies

Boris Sheiko - Beginners training program 2

Flat Dumbelll Flies

Boris Sheiko - Beginners training program 2

Flat Dumbell Flyes

Boris Sheiko - Beginners training program 2