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Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 1 - Day 1
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

75%

72.5

1 x

40%

70.0

1 x

50%

87.5

4 x

60%

105.0

Squat

Benchpress
1 x

50%

50.0

1 x

60%

57.5

4 x

70%

67.5

Flyes
5 x
Abs
3 x 10 @

Week 1 - Day 2
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

2 x

75%

72.5

2 x

80%

77.5

2 x

75%

72.5

1 x

70%

67.5

1 x

60%

57.5

1 x

50%

50.0

Leg Extension
5 x 10 @
Benchpress pin press
6 x

Dips
5 x

Back Extension
4 x

Week 1 - Day 3
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

1 x

50%

87.5

1 x

60%

105.0

4 x

70%

122.5

Squat

Close Grip Benchpress


1 x

50%

50.0

2 x

60%

57.5

5 x

65%

62.5

Flyes
5 x

Latissimus
5 x

Abs
5 x 10 @

Week 1 - Day 4
Incline Benchpress
4 x

Dumbbell Press
2 x

Dips
4 x

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

Week 2 - Day 1
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

Leg Press
5 x

Benchpress
1 x

55%

52.5

1 x

65%

62.5

5 x

75%

72.5

Flyes
5 x

Latissimus
5 x 10 @
Abs
5 x 10 @

Week 2 - Day 2
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

2 x

75%

72.5

2 x

80%

77.5

1 x

85%

82.5

2 x

80%

77.5

2 x

75%

72.5

1 x

65%

62.5

1 x

55%

52.5

1 x

50%

87.5

1 x

60%

105.0

5 x

65%

115.0

Squat

Bench Press Pin Press


5 x

Triceps Pushdown
5 x 10 @
Back Extension
4 x

Week 2 - Day 3
Bench Press
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

Leg Extension
5 x

Wide-grip Bench Press


2 x

35%

35.0

4 x

45%

45.0

Latissimus
5 x

Dips
5 x
Abs
4 x 10 @

Week 2 - Day 4
Bench Press
1 x

50%

50.0

1 x

60%

57.5

4 x

65%

62.5

Bench Press Pin Press


5 x

Barbell Curl
4 x

Back Extension
4 x

Week 3 - Day 1
Benchpress
1 x

50%

50.0

1 x

65%

62.5

2 x

75%

72.5

4 x

85%

82.5

Leg Extension
5 x 10 @
Benchpress
1 x

50%

50.0

1 x

60%

57.5

1 x

70%

67.5

4 x

80%

77.5

Pec Deck Flies


5 x 10 @
Triceps
5 x 10 @
Abs
4 x 10 @

Week 3 - Day 2
Benchpress
1 x

50%

50.0

1 x

60%

57.5

1 x

70%

67.5

2 x

75%

72.5

2 x

80%

77.5

2 x

85%

82.5

2 x

80%

77.5

1 x

75%

72.5

1 x

70%

67.5

1 x

60%

57.5

1 x

50%

50.0

Lunges
5 x

Bench Press Pin Press


5 x

Latissimus
5 x

Back Extension
4 x

Week 3 - Day 3
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

8 x

80%

77.5

Chest Muscles
5 x

Leg Press
5 x

Weighted Pushups
5 x

Abs
4 x

Week 3 - Day 4
Incline Bench Press
4 x

Bench Press Pin Press


6 x

Dips
4 x

Latissimus
5 x

Week 4 - Day 1
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

1 x

50%

87.5

1 x

60%

105.0

4 x

70%

122.5

Squat

Benchpress
1 x

50%

50.0

1 x

60%

57.5

4 x

70%

67.5

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

Week 4 - Day 2
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

2 x

75%

72.5

2 x

80%

77.5

2 x

85%

82.5

2 x

80%

77.5

1 x

75%

72.5

1 x

70%

67.5

1 x

60%

57.5

1 x 10 @

50%

50.0

Bench Press Pin Press


5 x

Pec Deck Flies


5 x

Triceps
5 x
Abs
4 x 12 @

Week 4 - Day 3
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

Leg Extension
5 x

Benchpress
1 x

50%

50.0

1 x

60%

57.5

4 x

70%

67.5

Latissimus
5 x

Seated Goodmorning
5 x

Week 4 - Day 4
Bench Press
1 x

50%

50.0

1 x

60%

57.5

5 x

65%

62.5

Dumbbel Flies
5 x 10 @
Dips
4 x

Triceps Pushdown
5 x

Abs
4 x

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

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

3 x

75%

132.5

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

3 x

75%

72.5

Flat Dumbell Flies


3 x 10 @

Week 1 - Day 2
Squat
1 x

50%

87.5

2 x

60%

105.0

2 x

70%

122.5

1 x

80%

140.0

1 x

90%

157.5

3 x

@ 100%

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

1 x

80%

77.5

1 x

90%

87.5

3 x

@ 100%

1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

1 x

80%

145.0

1 x

90%

162.5

3 x

@ 100%

Deadlift

Week 1 - Day 3
Squat
1 x

50%

87.5

2 x

60%

105.0

2 x

70%

122.5

4 x

75%

132.5

Benchpress
1 x

50%

50.0

2 x

60%

57.5

2 x

70%

67.5

4 x

75%

72.5

Flyes
5 x 10 @
Goodmornings
5 x

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.

Week 2 - Day 1
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

4 x

80%

140.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

Flyes
5 x 10 @
Squat
1 x

55%

97.5

2 x

65%

115.0

4 x

75%

132.5

Week 2 - Day 2
Deadlift Standing on Boxes
1 x

50%

90.0

2 x

60%

107.5

2 x

65%

117.5

1 x

70%

125.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

2 x

80%

77.5

3 x

85%

82.5

Flyes
5 x 10 @
Deadlift
1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

5 x

80%

145.0

Abs
3 x 10 @

Week 2 - Day 3
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

6 x

80%

140.0

Squat

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

Flyes
5 x 10 @
Goodmornings
5 x

Week 3 - Day 1
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

5 x

80%

140.0

Benchpress
1 x

55%

52.5

1 x

65%

62.5

2 x

70%

67.5

3 x

80%

77.5

3 x

85%

82.5

Flat Dumbell Flyes


4 x

abs
3 x 10 @

Week 3 - Day 2
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

Flat Dumbelll Flies


4 x

1 x

50%

90.0

2 x

60%

107.5

2 x

70%

125.0

5 x

75%

135.0

Deadlift

Goodmornings
5 x

Week 3 - Day 3
Squat
1 x

50%

87.5

2 x

60%

105.0

2 x

70%

122.5

3 x

75%

132.5

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

4 x

75%

72.5

Goodmornings (seated)
5 x

Week 4 - Day 1
Benchpress
1 x

50%

50.0

2 x

60%

57.5

2 x

70%

67.5

4 x

75%

72.5

1 x

50%

90.0

2 x

60%

107.5

4 x

70%

125.0

Deadlift

Abs
2 x

Week 4 - Day 2
Squat
1 x

50%

87.5

2 x

60%

105.0

3 x

70%

122.5

Benchpress
1 x

50%

50.0

2 x

60%

57.5

3 x

70%

67.5

Week 4 - Day 3
Competition day

If you compete on saturday, day 2 shold be on Wednesday. If you compete on


sunday, day 2 should be on thursday.
Good luck.

Boris Sheiko - Beginners training program 1


Week 1 - Day 1
Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

2 x

@ 70%

67.5

5 x

@ 75%

72.5

1 x

@ 50%

87.5

2 x

@ 60%

105.0

5 x

@ 70%

122.5

Squat

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

4 x

@ 70%

67.5

Flat Dumbell Flies


5 x 10 @
Goodmornings (standing)
5 x

Week 1 - Day 2
Deadlift to Knees
1 x

@ 50%

90.0

1 x

@ 60%

107.5

2 x

@ 70%

125.0

4 x

@ 75%

135.0

Incline Benchpress
4 x

Dips
5 x

Deadlift from boxes


1 x

@ 55%

100.0

1 x

@ 65%

117.5

2 x

@ 75%

135.0

4 x

@ 85%

152.5

Lunges
5 x
Abs
3 x 10 @

Week 1 - Day 3
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

1 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

2 x

@ 75%

72.5

1 x

@ 70%

67.5

1 x

@ 60%

57.5

1 x

@ 50%

50.0

Flat Dumbell Flies


5 x 10 @
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 75%

132.5

Goodmornings
5 x

Week 2 - Day 1
Squat
1 x

@ 50%

87.5

2 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

5 x

@ 80%

77.5

Flat Dumbelll Flies


5 x 10 @
Weighted Pushups (hands shoulder wide)
5 x 10 @
Front Squat
2 x

@ 45%

80.0

2 x

@ 55%

97.5

4 x

@ 60%

105.0

Goodmornings (standing)
5 x

Week 2 - Day 2
Deadlift Up To Knees
1 x

@ 50%

90.0

1 x

@ 60%

107.5

2 x

@ 70%

125.0

4 x

@ 75%

135.0

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

4 x

@ 65%

62.5

Deadlift from Boxes


1 x

@ 55%

100.0

1 x

@ 65%

117.5

2 x

@ 75%

135.0

4 x

@ 80%

145.0

Lunges
5 x

Week 2 - Day 3
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 80%

77.5

1 x

@ 75%

72.5

1 x

@ 65%

62.5

1 x

@ 55%

52.5

Flat Dumbelll Flies


5 x 10 @
Squat
1 x

@ 50%

87.5

2 x

@ 60%

105.0

4 x

@ 70%

122.5

Goodmornings (seated)
5 x

Week 3 - Day 1
Squat
1 x

@ 55%

97.5

1 x

@ 65%

115.0

2 x

@ 75%

132.5

4 x

@ 85%

150.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

6 x

@ 80%

77.5

Flat Dumbelll Flies


5 x 10 @
Weighted Pushups
5 x 10 @
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

1 x

@ 70%

122.5

4 x

@ 80%

140.0

Goodmornings (standing)
5 x

Week 3 - Day 2
Deadlift off box
2 x

@ 50%

90.0

2 x

@ 60%

107.5

4 x

@ 65%

117.5

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

3 x

@ 80%

77.5

2 x

@ 85%

82.5

2 x

@ 80%

77.5

Flat Dumbelll Flies


5 x 10 @
Deadlift from boxes
1 x

@ 60%

107.5

2 x

@ 70%

125.0

2 x

@ 80%

145.0

3 x

@ 90%

162.5

Lunges
5 x

Week 3 - Day 3
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

6 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

7 x

@ 80%

77.5

Flat Dumbell Flies


5 x 10 @
Millitary Press
5 x

Goodmornings (standing)
5 x

Week 4 - Day 1
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Benchpress
1 x

@ 55%

52.5

1 x

@ 65%

62.5

5 x

@ 75%

72.5

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Front Squats
2 x

@ 40%

2 x

@ 50%

87.5

3 x

@ 60%

105.0

Goodmornings (standing)
5 x

70.0

Week 4 - Day 2
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 80%

77.5

3 x

@ 85%

82.5

1 x

@ 50%

90.0

1 x

@ 60%

107.5

2 x

@ 70%

125.0

2 x

@ 80%

145.0

3 x

@ 85%

152.5

3 x

@ 80%

145.0

Deadlift

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

4 x

@ 70%

67.5

Flat Dumbell Flies


5 x 10 @

Week 4 - Day 3
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

6 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 80%

77.5

2 x

@ 85%

82.5

2 x

@ 80%

77.5

1 x

@ 70%

67.5

1 x

@ 60%

57.5

1 x

@ 50%

50.0

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Goodmornings (seated)
5 x

Abs
3 x 10 @

Boris Sheiko - Program 31


Week 1 - Day 1
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

4 x

@ 85%

82.5

1 x

@ 50%

87.5

1 x

@ 60%

105.0

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

Squat

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

4 x

@ 70%

67.5

Flat Dumbell Flies


5 x 10 @
Squat
1 x

@ 50%

87.5

2 x

@ 60%

105.0

4 x

@ 65%

115.0

Goodmornings (standing)
5 x

Week 1 - Day 2
Deadlift to Knees
1 x

@ 50%

###

2 x

@ 60%

###

4 x

@ 70%

###

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

2 x

@ 85%

82.5

2 x

@ 80%

77.5

2 x

@ 75%

72.5

1 x

@ 70%

67.5

1 x

@ 65%

62.5

1 x

@ 60%

57.5

1 x 10 @ 55%

52.5

1 x 12 @ 50%

50.0

Flat Dumbell Flies


5 x 10 @
Deadlift from boxes
1 x

@ 60%

###

1 x

@ 70%

###

2 x

@ 80%

###

4 x

@ 90%

###

Squat Scissors
5 x

Abs
3 x 10 @

Week 1 - Day 3
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

2 x

@ 80%

140.0

3 x

@ 85%

150.0

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

2 x

@ 70%

67.5

6 x

@ 80%

77.5

1 x

@ 55%

97.5

2 x

@ 65%

115.0

4 x

@ 75%

132.5

Dips
5 x
Squat

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

Week 2 - Day 1
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 80%

77.5

3 x

@ 90%

87.5

Squat

1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Benchpress
1 x

@ 55%

52.5

1 x

@ 65%

62.5

5 x

@ 75%

72.5

Flyes
5 x 10 @
Leg Press
5 x

Goodmornings (standing)
5 x

Week 2 - Day 2
Deadlift Standing on Boxes
1 x

@ 50%

###

2 x

@ 60%

###

4 x

@ 65%

###

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

2 x

@ 85%

82.5

1 x

@ 75%

72.5

1 x

@ 65%

62.5

1 x

@ 55%

52.5

Flyes
5 x 10 @
Deadlift
1 x

@ 50%

###

2 x

@ 65%

###

2 x

@ 75%

###

4 x

@ 85%

###

Squat Scissors
5 x

Abs
4 x 10 @

Week 2 - Day 3
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

2 x

@ 80%

140.0

4 x

@ 85%

150.0

Incline Press
4 x

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

Week 3 - Day 1
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

5 x

@ 80%

77.5

1 x

@ 50%

87.5

1 x

@ 60%

105.0

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

1 x

@ 70%

122.5

Squat

Benchpress
1 x

@ 55%

52.5

1 x

@ 65%

62.5

5 x

@ 75%

72.5

Flat Dumbell Flyes


5 x 10 @
Lunges
5 x 10 @
Goodmornings (standing)
5 x

Week 3 - Day 2
Deadlift up to Knees
1 x

@ 50%

###

1 x

@ 60%

###

2 x

@ 70%

###

4 x

@ 80%

###

Benchpress
1 x

@ 50%

50.0

1 x

@ 55%

52.5

1 x

@ 60%

57.5

1 x

@ 65%

62.5

1 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

2 x

@ 85%

82.5

2 x

@ 80%

77.5

1 x

@ 75%

72.5

1 x

@ 70%

67.5

1 x

@ 65%

62.5

1 x

@ 60%

57.5

1 x 10 @ 55%

52.5

1 x 12 @ 50%

50.0

Flat Dumbelll Flies


5 x 10 @
Deadlift from boxes
1 x

@ 60%

###

2 x

@ 70%

###

2 x

@ 80%

###

3 x

@ 90%

###

Leg Press
5 x

Abs
3 x 10 @

Week 3 - Day 3
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

6 x

@ 80%

77.5

1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

2 x

@ 80%

140.0

3 x

@ 85%

150.0

3 x

@ 80%

140.0

Squat

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

5 x

@ 70%

67.5

Flat Dumbell Flies


5 x 10 @
Goodmornings (seated)
5 x

Week 4 - Day 1
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

2 x

@ 80%

140.0

2 x

@ 85%

150.0

3 x

@ 90%

157.5

2 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 80%

77.5

4 x

@ 85%

82.5

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Lunges
5 x

Roman Chair Situp


4 x 10 @

Week 4 - Day 2
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 80%

77.5

3 x

@ 90%

87.5

2 x

@ 80%

77.5

1 x

@ 50%

###

1 x

@ 60%

###

2 x

@ 70%

###

2 x

@ 80%

###

2 x

@ 90%

###

Deadlift

Flat Dumbell Flyes


5 x 10 @
Leg press
6 x

Abs
3 x 10 @

Week 4 - Day 3
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Benchpress
1 x

@ 55%

52.5

1 x

@ 65%

62.5

4 x

@ 75%

72.5

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

1 x

@ 50%

87.5

1 x

@ 60%

105.0

4 x

@ 70%

122.5

Squat

Goodmornings (seated)
5 x

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

@ 50%

50.0

2 x

@ 60%

57.5

2 x

@ 70%

67.5

6 x

@ 80%

77.5

1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Squat

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

5 x

@ 70%

67.5

Flat Dumbell Flies


5 x 10 @
Squat
1 x

@ 55%

97.5

1 x

@ 65%

115.0

5 x

@ 75%

132.5

Goodmornings (standing)
5 x

Week 1 - Day 2
Deadlift
1 x

@ 50%

90.0

2 x

@ 60%

107.5

2 x

@ 70%

125.0

5 x

@ 80%

145.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

2 x

@ 85%

82.5

2 x

@ 80%

77.5

2 x

@ 75%

72.5

1 x

@ 70%

67.5

1 x

@ 65%

62.5

1 x

@ 60%

57.5

1 x 10 @ 55%

52.5

1 x 12 @ 50%

50.0

Flat Dumbell Flies


5 x 10 @
Deadlift from boxes
1 x

@ 60%

107.5

2 x

@ 70%

125.0

3 x

@ 80%

145.0

4 x

@ 90%

162.5

Lunges
5 x
Abs
3 x 10 @

Week 1 - Day 3
Squat
1 x

@ 50%

87.5

2 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

2 x

@ 70%

67.5

6 x

@ 80%

77.5

1 x

@ 50%

87.5

2 x

@ 60%

105.0

4 x

@ 70%

122.5

Dips
5 x
Squat

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

Week 2 - Day 1
Squat
1 x

@ 50%

87.5

2 x

@ 60%

105.0

2 x

@ 70%

122.5

2 x

@ 80%

140.0

3 x

@ 90%

157.5

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

6 x

@ 80%

77.5

Flat Dumbelll Flies


5 x 10 @
Weighted Pushups (hands wider than shoulders)
5 x 10 @
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

4 x

@ 80%

140.0

Goodmornings (standing)
5 x

Week 2 - Day 2
Deadlift Up To Knees
1 x

@ 50%

90.0

2 x

@ 60%

107.5

2 x

@ 70%

125.0

4 x

@ 75%

135.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

2 x

@ 75%

72.5

2 x

@ 70%

67.5

1 x

@ 60%

57.5

1 x

@ 50%

50.0

Flat Dumbell Flies


5 x 10 @
Deadlift
1 x

@ 50%

90.0

1 x

@ 60%

107.5

2 x

@ 70%

125.0

5 x

@ 80%

145.0

Lunges
5 x

Week 2 - Day 3
Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

2 x

@ 70%

67.5

5 x

@ 80%

77.5

1 x

@ 50%

87.5

2 x

@ 60%

105.0

5 x

@ 70%

122.5

Squat

Benchpress
1 x

@ 55%

52.5

1 x

@ 65%

62.5

5 x

@ 75%

72.5

Dips
5 x

Leg press
5 x

Goodmornings (seated)
5 x

Week 3 - Day 1
Squat
1 x

@ 50%

87.5

2 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

5 x

@ 80%

77.5

1 x

@ 50%

87.5

1 x

@ 60%

105.0

4 x

@ 65%

115.0

Squat

Benchpress
1 x

@ 55%

52.5

2 x

@ 65%

62.5

4 x

@ 75%

72.5

Flat Dumbell Flyes


5 x 10 @
Goodmornings (standing)
5 x

Week 3 - Day 2
Deadlift
1 x

@ 50%

90.0

1 x

@ 60%

107.5

2 x

@ 70%

125.0

3 x

@ 80%

145.0

3 x

@ 85%

152.5

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

2 x

@ 85%

82.5

2 x

@ 80%

77.5

2 x

@ 75%

72.5

1 x

@ 70%

67.5

1 x

@ 65%

62.5

1 x

@ 60%

57.5

1 x 11 @ 55%

55.0

1 x 13 @ 50%

50.0

Flat Dumbelll Flies


5 x 10 @
Deadlift from boxes
1 x

@ 65%

117.5

2 x

@ 75%

135.0

4 x

@ 85%

152.5

Lunges
5 x
Abs
3 x 10 @

Week 3 - Day 3
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

6 x

@ 80%

77.5

1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

2 x

@ 80%

140.0

3 x

@ 85%

150.0

3 x

@ 80%

140.0

Squat

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

5 x

@ 70%

67.5

Flat Dumbell Flies


5 x 10 @
Goodmornings (seated)
5 x

Week 4 - Day 1
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

2 x

@ 80%

140.0

2 x

@ 85%

150.0

2 x

@ 90%

157.5

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 80%

77.5

2 x

@ 85%

82.5

2 x

@ 80%

77.5

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

1 x

@ 55%

97.5

1 x

@ 65%

115.0

5 x

@ 75%

132.5

Squat

Goodmornings (standing)
5 x

Week 4 - Day 2
Deadlift Up To Knees
1 x

@ 50%

90.0

2 x

@ 60%

107.5

2 x

@ 70%

125.0

4 x

@ 75%

135.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

1 x

@ 75%

72.5

1 x

@ 70%

67.5

1 x

@ 65%

62.5

1 x

@ 60%

57.5

1 x

@ 55%

52.5

1 x

@ 50%

50.0

1 x

@ 50%

90.0

1 x

@ 60%

107.5

2 x

@ 70%

125.0

6 x

@ 80%

145.0

Deadlift

Flat Dumbell Flyes


5 x 10 @
Lunges
5 x

Abs
3 x 10 @

Week 4 - Day 3
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

7 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

6 x

@ 80%

77.5

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Goodmornings (seated)
5 x

Boris Sheiko - Beginners training program 1


Week 1 - Day 1
Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

2 x

@ 70%

67.5

5 x

@ 75%

72.5

1 x

@ 50%

87.5

2 x

@ 60%

105.0

5 x

@ 70%

122.5

Squat

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

4 x

@ 65%

62.5

Flat Dumbell Flies


5 x 10 @
Goodmornings (standing)
5 x

Week 1 - Day 2
Deadlift
1 x

@ 50%

90.0

2 x

@ 60%

107.5

2 x

@ 70%

125.0

4 x

@ 75%

135.0

Incline Benchpress
6 x

Dips
5 x

Deadlift from boxes


1 x

@ 50%

90.0

2 x

@ 60%

107.5

2 x

@ 70%

125.0

4 x

@ 80%

145.0

Lunges
5 x
Abs
3 x 10 @

Week 1 - Day 3
Benchpress
1 x

@ 50%

50.0

1 x

@ 55%

52.5

1 x

@ 60%

57.5

1 x

@ 65%

62.5

2 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 70%

67.5

1 x

@ 65%

62.5

1 x

@ 60%

57.5

1 x

@ 55%

52.5

1 x 10 @ 50%

50.0

Flat Dumbell Flies


5 x 10 @
Squat
1 x

@ 50%

87.5

2 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 75%

132.5

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

Week 2 - Day 1
Squat
1 x

@ 50%

87.5

2 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

6 x

@ 80%

77.5

Flat Dumbelll Flies


5 x 10 @
Weighted Pushups (hands shoulder wide)
5 x 10 @
Squat
1 x

@ 55%

97.5

1 x

@ 65%

115.0

4 x

@ 75%

132.5

Goodmornings (standing)
5 x

Week 2 - Day 2
Deadlift Up To Knees
1 x

@ 50%

90.0

2 x

@ 60%

107.5

4 x

@ 70%

125.0

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

5 x

@ 70%

67.5

Flyes
5 x 10 @
Deadlift
1 x

@ 50%

90.0

1 x

@ 60%

107.5

2 x

@ 70%

125.0

5 x

@ 75%

135.0

Lunges
5 x

Week 2 - Day 3
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

6 x

@ 75%

132.5

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

1 x

@ 75%

72.5

1 x

@ 70%

67.5

1 x

@ 60%

57.5

1 x

@ 50%

50.0

Flat Dumbelll Flies


5 x 10 @
Triceps
5 x 10 @
Squat
1 x

@ 55%

97.5

1 x

@ 65%

115.0

4 x

@ 75%

132.5

Goodmornings (seated)
5 x

Week 3 - Day 1
Squat
1 x

@ 50%

87.5

2 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

5 x

@ 80%

77.5

Flat Dumbelll Flies


5 x 10 @
Weighted Pushups
5 x 10 @
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

5 x

@ 70%

122.5

Goodmornings (standing)
5 x

Week 3 - Day 2
Deadlift Up To Knees
1 x

@ 50%

90.0

1 x

@ 60%

107.5

2 x

@ 70%

125.0

4 x

@ 75%

135.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 75%

72.5

2 x

@ 80%

77.5

2 x

@ 75%

72.5

1 x

@ 70%

67.5

1 x

@ 65%

62.5

1 x

@ 60%

57.5

1 x

@ 55%

52.5

1 x

@ 50%

50.0

Flat Dumbelll Flies


5 x 10 @
Deadlift from boxes
1 x

@ 60%

107.5

2 x

@ 70%

125.0

4 x

@ 80%

145.0

Lunges
5 x
Abs
3 x 10 @

Week 3 - Day 3
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

5 x

@ 80%

77.5

1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 75%

132.5

Squat

Benchpress
1 x

@ 50%

50.0

2 x

@ 60%

57.5

4 x

@ 65%

62.5

Flat Dumbell Flies


5 x 10 @
Goodmornings (standing)
5 x

Week 4 - Day 1
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

5 x

@ 80%

140.0

3 x

@ 85%

150.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

5 x

@ 80%

77.5

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

4 x

@ 80%

140.0

Squat

Goodmornings (standing)
5 x

Week 4 - Day 2
Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

2 x

@ 70%

67.5

2 x

@ 80%

77.5

3 x

@ 85%

82.5

1 x

@ 50%

90.0

1 x

@ 60%

107.5

2 x

@ 70%

125.0

2 x

@ 80%

145.0

3 x

@ 85%

152.5

Deadlift

Benchpress
1 x

@ 55%

52.5

1 x

@ 65%

62.5

4 x

@ 75%

72.5

Flat Dumbell Flies


5 x 10 @
Lunges
5 x

Week 4 - Day 3
Squat
1 x

@ 50%

87.5

1 x

@ 60%

105.0

2 x

@ 70%

122.5

6 x

@ 80%

140.0

Benchpress
1 x

@ 50%

50.0

1 x

@ 60%

57.5

5 x

@ 70%

67.5

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Goodmornings (seated)
5 x

Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 1 - Day 1
Squat
1 x

50%

87.5

2 x

60%

105.0

2 x

70%

122.5

5 x

80%

140.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

6 x

80%

77.5

Flyes
5 x 10 @
Squat
1 x

50%

87.5

1 x

60%

105.0

5 x

70%

122.5

Abs
3 x 10 @

Week 1 - Day 2
Deadlift
1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

5 x

80%

145.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

2 x

75%

72.5

2 x

80%

77.5

2 x

75%

72.5

1 x

70%

67.5

1 x

65%

62.5

1 x

60%

57.5

1 x 10 @

50%

50.0

Flyes
5 x 10 @
Deadlift up to knees
1 x

50%

90.0

1 x

60%

107.5

5 x

70%

125.0

Goodmornings (standing)
5 x

Week 1 - Day 3
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

5 x

80%

140.0

Squat

Benchpress
1 x

55%

52.5

1 x

65%

62.5

5 x

75%

72.5

Flyes
5 x 10 @
Abs
3 x 10 @

Week 1 - Day 4
Deadlift standing on boxes
2 x

50%

90.0

4 x

60%

107.5

Incline Benchpress
4 x

Dips (weighted)
5 x

Deadlift off boxes


1 x

60%

107.5

2 x

70%

125.0

2 x

80%

145.0

4 x

90%

162.5

Goodmornigs (seated)
5 x

Week 2 - Day 1
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

3 x

80%

77.5

3 x

85%

82.5

1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

5 x

80%

140.0

Squat

Benchpress
1 x

55%

52.5

2 x

65%

62.5

4 x

75%

72.5

Flyes
5 x 10 @
Abs
3 x 10 @

Week 2 - Day 2
Deadlift standing on boxes
1 x

50%

90.0

2 x

60%

107.5

4 x

65%

117.5

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

3 x

80%

77.5

2 x

75%

72.5

1 x

70%

67.5

1 x

60%

57.5

1 x

50%

50.0

Flyes
5 x 10 @
Deadlift up to knees
1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

5 x

80%

145.0

Goodmornings (standing)
5 x

Week 2 - Day 3
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

5 x

80%

140.0

Benchpress
1 x

55%

52.5

1 x

65%

62.5

5 x

75%

72.5

Flyes
5 x 10 @
Squat
1 x

50%

87.5

1 x

60%

105.0

4 x

70%

122.5

Abs
3 x 10 @

Week 2 - Day 4
Press behind the neck
5 x

Incline Benchpress
6 x

Dips
5 x

Deadlift up to knees
1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

5 x

75%

135.0

Goodmornings (seated)
5 x

Week 3 - Day 1
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

5 x

80%

140.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

6 x

80%

77.5

Flyes
5 x 10 @
Squat
1 x

50%

87.5

1 x

60%

105.0

5 x

70%

122.5

Abs
3 x 10 @

Week 3 - Day 2
Deadlift
1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

5 x

80%

145.0

Benchpress
1 x

50%

50.0

1 x

55%

52.5

1 x

60%

57.5

1 x

65%

62.5

1 x

70%

67.5

2 x

75%

72.5

2 x

80%

77.5

2 x

85%

82.5

2 x

80%

77.5

2 x

75%

72.5

1 x

70%

67.5

1 x

65%

62.5

1 x

60%

57.5

1 x 10 @

55%

52.5

1 x 12 @

50%

50.0

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

50%

90.0

1 x

60%

107.5

5 x

70%

125.0

Goodmornings (seated)
5 x

Week 3 - Day 3
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

3 x

80%

140.0

3 x

85%

150.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

6 x

80%

77.5

Chest Muscles
5 x 10 @
Squat
1 x

50%

87.5

1 x

60%

105.0

4 x

65%

115.0

Dips
6 x
Abs
3 x 10 @

Week 3 - Day 4
Deadlift standing on boxes
1 x

50%

90.0

2 x

60%

107.5

4 x

65%

117.5

Benchpress
1 x

50%

50.0

1 x

60%

57.5

5 x

65%

62.5

Triceps
5 x 10 @
Deadlift off boxes
1 x

50%

90.0

2 x

70%

125.0

2 x

80%

145.0

4 x

85%

152.5

Goodmornings (standing)
5 x

Week 4 - Day 1
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

7 x

80%

140.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

2 x

80%

77.5

3 x

85%

82.5

2 x

80%

77.5

Dips
5 x

Chest muscles
5 x 10 @
Abs
3 x 10 @

Week 4 - Day 2
Deadlift standing on boxes
1 x

50%

90.0

2 x

60%

107.5

4 x

70%

125.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

75%

72.5

Chest muscles
5 x 10 @
Deadlift
1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

3 x

80%

145.0

3 x

85%

152.5

Goodmornings (standing)
5 x

Week 4 - Day 3
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

3 x

80%

140.0

3 x

85%

150.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

6 x

80%

77.5

Dips
5 x

Chest Muscles
5 x 10 @
Squat
1 x

55%

97.5

1 x

65%

115.0

5 x

75%

132.5

Abs
5 x 10 @

Week 4 - Day 4
Deadlift up to knees
1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

4 x

80%

145.0

Push ups
5 x

Incline Benchpress
6 x

Deadlift off boxes


1 x

60%

107.5

1 x

70%

125.0

2 x

80%

145.0

4 x

90%

162.5

Goodmornings (seated)
5 x

Competition Period
Week 1 - Day 1
Squat
1 x

50%

87.5

2 x

60%

105.0

2 x

70%

122.5

3 x

75%

132.5

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

3 x

75%

72.5

Chest Muscles
4 x

Abs
3 x 10 @

Week 1 - Day 2
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

2 x

80%

140.0

1 x

90%

157.5

3 x

@ 100%

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

2 x

80%

77.5

1 x

90%

87.5

3 x

@ 100%

1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

1 x

80%

145.0

1 x

90%

162.5

3 x

@ 100%

Deadlift

Week 1 - Day 3
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

6 x

80%

140.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

6 x

80%

77.5

Flyes
5 x 10 @
Squat
1 x

55%

97.5

1 x

65%

115.0

4 x

75%

132.5

Good Mornings (seated)


5 x

Week 1 - Day 4
Deadlift up to Knees
1 x

50%

90.0

1 x

60%

107.5

4 x

70%

125.0

Incline Benchpress
6 x

Dips (weighted)
5 x

Deadlift off boxes


1 x

55%

100.0

1 x

65%

117.5

2 x

75%

135.0

4 x

85%

152.5

Abs

5 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.

Week 2 - Day 1
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

3 x

80%

140.0

3 x

85%

150.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

2 x

80%

77.5

2 x

90%

87.5

2 x

80%

77.5

Chest muscles
5 x 10 @
Squat
1 x

50%

87.5

1 x

60%

105.0

4 x

70%

122.5

Abs
3 x 10 @

Week 2 - Day 2
Deadlift
1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

3 x

80%

145.0

3 x

85%

152.5

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

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

55%

100.0

1 x

65%

117.5

4 x

75%

135.0

Goodmornings (standing)
5 x

Week 2 - Day 3
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

5 x

80%

140.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x
2 x
3 x

3
2
1

@
@
@

70%
80%
85%

67.5
77.5
82.5

Chest Muscles
5 x 10 @
Squat

1 x

55%

97.5

1 x

65%

115.0

4 x

75%

132.5

Abs
3 x 10 @

Week 2 - Day 4
Benchpress
1 x

55%

52.5

2 x

65%

62.5

5 x

75%

72.5

1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

6 x

80%

145.0

Dips
5 x
Deadlift

Goodmornings (seated)
5 x

Week 3 - Day 1
Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

2 x

80%

77.5

2 x

85%

82.5

1 x

50%

87.5

1 x

60%

105.0

Squat

2 x

70%

122.5

5 x

80%

140.0

Benchpress
1 x

55%

52.5

1 x

65%

62.5

4 x

75%

72.5

Flyes
4 x

Good Mornings
4 x

Week 3 - Day 2
Benchpress
1 x

50%

50.0

2 x

60%

57.5

2 x

70%

67.5

6 x

80%

77.5

Chest Muscles
4 x

1 x

50%

90.0

1 x

60%

107.5

2 x

70%

125.0

5 x

80%

145.0

Deadlift

Abs
3 x

Week 3 - Day 3
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

2 x

80%

140.0

2 x

85%

150.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

1 x

55%

97.5

1 x

65%

115.0

4 x

75%

132.5

Flyes
4 x
Squat

Good Mornings
4 x

Week 3 - Day 4
Incline Benchpress
5 x

Dips
5 x
Triceps
5 x 10 @
Deadlift
1 x

50%

90.0

2 x

60%

107.5

2 x

70%

125.0

4 x

75%

135.0

Abs

4 x

Week 4 - Day 1
Squat
1 x

50%

87.5

2 x

60%

105.0

2 x

70%

122.5

4 x

80%

140.0

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

5 x

80%

77.5

Flyes
4 x

Good Mornings
4 x

Week 4 - Day 2
Benchpress
1 x

50%

50.0

2 x

60%

57.5

2 x

70%

67.5

4 x

80%

77.5

Chest muscles
3 x

1 x

50%

90.0

2 x

60%

107.5

2 x

70%

125.0

Deadlift

4 x

75%

135.0

Abs
3 x

Week 4 - Day 3
Squat
1 x

50%

87.5

1 x

60%

105.0

2 x

70%

122.5

3 x

75%

132.5

Benchpress
1 x

50%

50.0

1 x

60%

57.5

2 x

70%

67.5

4 x

80%

77.5

Flyes
3 x

Good Mornings (Seated)


4 x

Week 4 - Day 4
Rest!

Week 5 - Day 1
Deadlift
1 x

50%

90.0

2 x

60%

107.5

3 x

70%

125.0

50%

50.0

Benchpress
1 x

2 x

60%

57.5

2 x

70%

67.5

2 x

75%

72.5

Abs
2 x

Week 5 - Day 2
Squat
1 x

50%

87.5

2 x

60%

105.0

3 x

70%

122.5

Benchpress
1 x

50%

50.0

2 x

60%

57.5

3 x

70%

67.5

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

97.50

Squat

175.00

Deadlift

180.00

Program by:

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

Spreadsheet by: Klaus Jensen, kl@usjensen.dk


2008 additions Poul Hansen, ptpoul@yahoo.com
Link to Sheiko information
http://www.elitefts.com/sheiko/default.asp

Set x Reps @ Percent of best lift Actual weight


1

Updates:

November 7, 2008

77%

75.0

Numerous programs added:


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

volume than 37

e for lower qualification lifter

1 -minor adjustments)

Round to nearest

2.5 unit(s)

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