Beginner Sheiko Training Programs

http://www.elitefts.com/sheiko/default.
asp
Beginner Sheiko Training Programs

EliteFTS.com
I recommend that beginners start with #29, with "beginner" being anyone that has not done a full Sheiko
program starting with accurate and not estimated 1RM. However, the program has just gone through
its "initial" translation from Russian to english, and as such many of the terms and words in there
might be a bit cryptic.
That is why I have included #37. Both programs are very similiar, except #29 has less volume. I
would recommend starting with #29 and then following up with #37 IF YOU ARE NOT PEAKING
FOR A PARTICULAR COMPETITON OR TEST DATE. If you are, then please email me and I can
send you a more appropriate competition cycle.
For example, on program #29, you will see that the first exercise for Monday is "a press laying".
Well, you can either deduce that this is a bench press, or you can look to program 37 and see that the
first exercise listed there is a bench press. The second exercise is "knee bends", which happen to be
squats, and so on and so forth.
Also remember that in Sheiko programs (as well as my training journal), that the number of reps is
listed first, followed by the number of sets (approaches).
Let me know if this is too confusing...
Eric
CITIUS, ALTIUS, FORTIUS
THE PROVISIONAL MONTHLY PLAN - 1
Trainings of arresters in the preparatory period
Week 1 (964 rises for month)
Monday
Bench
50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5
Squat
50% 5x1, 60% 5x2, 70% 5x5
Bench
50% 5x1, 60% 5x1, 70% 4x4
Page 1 of 38
http://www.elitefts.com/sheiko/default.asp
Flies
10x5
Good mornings
5x5
Wednesday
Deadlift to knees
50% 3x1, 60% 3x1, 70% 3x2, 75% 3x4
Incline bench
6x4
Dips
5x5
Deadlift from pins
55% 4x1, 65% 4x1, 75% 4x2, 85% 3x4
Lunges
5x5
abs
10x3
Friday
Bench
50% 5x1, 60% 5x1, 70% 4x1, 75% 3x2, 80% 2x2,
75% 3x2, 70% 4x1, 60% 6x1, 50% 8x1
Flies
10x5
Page 2 of 38
Squat
50% 5x1, 60% 4x1, 70% 3x2, 75% 3x5
Good mornings
5x5
Week 2
Monday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5
Bench
50% 5x1, 60% 4x1, 70% 2x2, 80% 3x5
Flies
10x5
Pushups
10x5
Front squat
45% 3x2, 55% 3x2, 60% 2x4
Good mornings
5x5
Wednesday
Deadlift to knees
50% 3x1, 60% 3x1, 70% 3x2, 75% 2x4
Bench
50% 6x1, 60% 6x2, 65% 6x4
Page 3 of 38
Flies
10x5
Deadlift from pins
55% 4x1, 65% 4x1, 75% 4x2, 80% 4x4
Lunges
5x5
Friday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x2,
75% 3x1, 65% 5x1, 55% 7x1
Flies
10x5
Squats
50% 5x1, 60% 5x2, 70% 4x4
Good mornings
5x5
Week 3
Monday
Squat
55% 5x1, 65% 4x1, 75% 3x2, 85% 2x4
Bench
Page 4 of 38
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Flies
10x5
Pushups
10x5
Squats
50% 3x1, 60% 3x1, 70% 3x1, 80% 3x4
Good mornings
5x5
Wednesday
Deadlift off box
50% 3x2, 60% 3x2, 65% 3x4
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x3, 85% 2x2, 80% 3x2
Flies
10x5
Deadlift from pins
60% 4x1, 70% 4x2, 80% 3x2, 90% 2x3
Lunges
5x5
Friday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Page 5 of 38
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x7
Flies
10x5
Military press
4x5
Good mornings
5x5
Week 4
Monday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x5
Bench
55% 5x1, 65% 5x1, 75% 4x5
Flies
10x5
Dips
8x5
Front squats
40% 5x2, 50% 4x2, 60% 3x3
Good mornings
5x5
Wednesday
Page 6 of 38
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3
Deadlift
50% 3x1, 60% 3x1, 70% 3x2, 80% 3x2, 85% 2x3, 80% 2x3
Bench
50% 5x1, 60% 5x1, 70% 5x4
Flies
10x5
Friday
Squats
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Bench
50% 6x1, 60% 5x1, 70% 4x2, 80% 3x2, 85% 2x2
80% 3x2, 70% 4x1, 60% 6x1, 50% 8x1
Flies
10x5
Dips
8x5
Good mornings
5x5
Abs
10x3
Page 7 of 38
1 WEEK
1 put (Monday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ6п (37)
2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 3рХ5п (30)
3. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ5п (35)
4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п.
5. Knee-bends of 55 % 5рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (24)
5. Inclinations with a bar (costing{standing}) 5рХ5п.
IN TOTAL 126 rises
3 put (environment{Wednesday})
1. Draft становая 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (33)
2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п,
85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п,
60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80)
3. Chest m-цы 10рХ5п.
4. Draft from plinths of 60 % 5рХ1п, 70 % 4рХ2п, 80 % 3рХ3п, 90 % 2рХ4п (30)
5. Knee-bends with a bar in scissors 5р+5рХ5п.
6. Пресс 10рХ3п.
ВСЕГО:143 Rise
5 put (Friday)
Page 8 of 38
1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п (34)
3. Отжимания on bars 6рХ5п.
4. Rise of a bar on трицепсы 10рХ5п.
5. Inclinations with a bar (sitting) 5рХ5п.
IN TOTAL 96 rises
IN TOTAL FOR a WEEK: 365 rises
2 WEEK
1 put (Monday)
1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ2п.
90 % 1рХ3п (26)
3. Pectoral muscles 10рХ5п.
4. Отжимание from a floor (hands are wider than shoulders) 10рХ5п.
5. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ4п (23)
IN TOTAL 76 rises
3 денъ (environment{Wednesday})
1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 75 % 3рХ4п (30)
2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п,
80 % 2рХ2п, 75 % 3рХ2п, 70 % 5рХ2п, 60 % 7рХ1п, 50 % 9рХ1п (60)
Page 9 of 38
4. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (29)
ВСЕГО:119 Rises
5 put (Friday)
5. A press legs{foots} in a simulator 6рХ5п.
6. Inclinations with a bar (sitting) 6рХ5п. IN TOTAL 86 rises
IN TOTAL FOR a WEEK: 281 rise
3 WEEK
1 put (Monday)
1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (34)
2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (30)
6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:131 rise
1. Draft of 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ3п,
Page 10 of 38
85 % 2рХ3п (29)
80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п.75 % 3рх2п,
70 % 5рХ1п, 65 % 7рХ1п, 60 % 9рХ1п, 55 % 11рХ1п,
50 % 13рХ1п (86)
4. Draft from plinths of 65 % 5рХ1п, 75 % 5рХ2п, 85 % 4рХ4п. (31)
IN TOTAL 146 rises
5 put (Friday)
2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п,
85 % 2рХ3п, 80 % 3рХ3п (36)
3. A press laying 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п. (40)
IN TOTAL 109 подъмов
4 WEEK
1 put (Monday)
Page 11 of 38
85 % 2рХ2п, 90 % 1рХ2п (27)
85 % 2рХ2п, 80 % 3рХ2п (31)
4. Отжимание on bars 8рХ5п.
IN TOTAL 81 rise
80 % 3рХ2п, 75 % 4рХ1п, 70 % 5рХ1п, 65 % 6рХ1п,
60 % 7рХ1п, 55 % 8рХ1п, 50 % 9рХ1 (65)
3. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (32)
6. Пресс 10рХ3п. ВСЕГО:120 rises
5 put (Friday)
2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ6п (27)
Page 12 of 38
IN TOTAL FOR a MONTH: 1296 rises
1 WEEK
1 put (Monday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ4п (29)
2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 2+4+6+8+7+5+3р (35) *
4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п.
5. Knee-bends/гр./50 % 5рХ1п, 60 % 5рХ2п, 65 % 4рХ4п (31)
ВСЕГО:137 Rises
1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 4рХ4п (28
80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п, 60 % 8рХ1п,

55 % 10рХ1п, 50 % 12рХ1п (80)
Page 13 of 38
ВСЕГО:131 Rise
5 put (Friday)
85 % 2рХ3п (27
2. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31
4. Rise of a bar on трицепсы 10рХ5п.
The NOTE: on 70 % seven approaches, сначало in each approach are done{made}
Add quantity{amount} of times, after 8 times, убавляюте.
2 WEEK 1 put (Monday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п.
90 % 1рХ3п (22)
5. A press legs{foots} 6рХ5п.
6. Inclinations with pieces (costing{standing}) 5рХ5п. IN TOTAL 76 rises
3 денъ (environment{Wednesday})
1. Draft of item on a support of 50 % 3рХ1п, 60 % 3рХ2п, 65 % 3рХ4п (21)
2. A press laying 50 % 6рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п,
Page 14 of 38
85 % 1рХ2п, 75 % 3рХ1п, 65 % 5рХ1п, 55 % 7рХ1п (46)
4. Draft становая 55 % 3рХ1п, 65 % 3рХ2п, 75 % 3рХ2п, 85 % 2рХ4п (23)
6. Пресс 10рХ4п. IN TOTAL 90 rises
5 put (Friday)
1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п, 85 % 2рХ4п (29)
2. A press sitting under a corner 4рХ6п.
3. Отжимания on bars 6рХ5п. 4. Knee-bends of 50 % 6рХ1п, 60 % 6рХ1п, 65 % 6рХ4п (36)
5. Трицепсы 10рХ5п.
6. Inclinations through "goat" 10рХ4п. IN TOTAL 65 rises
IN TOTAL FOR a WEEK: 231 rise
3 WEEK
1 put (Monday) 1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п (30)
2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5+8+3+6+2+7+4 (45)
5. Knee-bends in "scissors" 5+5рХ5п. 6. Inclinations with a bar (costing{standing}) 5рХ5п.

ВСЕГО:110 rises
70 % 4рХ1п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п,
80 % 2рХ2п, 75 % 3рх1п, 70 % 4рХ1п, 65 % 6рХ1п,
Page 15 of 38
60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (89 3. Pectoral muscles 10рХ5п.
5. A press legs{foots} 5рХ5п.
6. Пресс 10рХ3п. IN TOTAL 141 rise
5 put (Friday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (33
85 % 2рХ3п, 80 % 3рХ3п (36
3. A press laying 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п. (40)
IN TOTAL 109 rises
4 WEEK
1 put (Monday)
90 % 1рХ3п, 80 % 2рХ2п (26 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 %

3рХ2п, 85 % 2рХ4п (29 3. Pectoral muscles 10рХ5п. 4. Отжимание on bars 8рХ5п.
5. Knee-bends in scissors 5+5рХ5п.
6. Inclinations through "goat" 10рХ4п. IN TOTAL 55 rises
90 % 1рХ3п, 80 % 2рХ2п (26 2. Draft становая 50 % 3рХ1п, 60 % 3рХ1п, 70 % 3рХ2п,
80 % 2рХ2п, 90 % 1рХ2п (18 3. Pectoral muscles 10рХ5п. 4. A press legs{foots} 5рХ6п.
Page 16 of 38
5. Пресс 10рХ3п. IN TOTAL 44 rises
5 put (Friday) 1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п (30)
5. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ4п (30 6. Inclinations with a bar (sitting)

5рХ5п. IN TOTAL 90 rises
IN TOTAL FOR a MONTH: 1132 rises
Monthly Training Plan - 1
In base (preparation) period by coach Boris Sheiko (Russia)
(50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)
1 WEEK
1 day (Monday)
1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)

2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 116 lifts
3 day (Wednesday)
1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)

2.Incline bench press 4Х6.
3.Dips 5Х5.
4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)
5.Squats “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 65 lifts
5 day (Friday)
Page 17 of 38
1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65%
4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4.French press 10Х5.
5.”Good mornings” (seating) 5Х5.
Total: 100 lifts
Total in a week: 286 lifts
2 WEEK
1 day (Monday)
1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)

2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
4.Push ups on the floor with weight (hands shoulders wider) 10Х5
5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18)
Total: 74 lifts
3 day (Wednesday)
1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)

2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)
4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
5.Squat “scissors” 5+5Х5.
Total: 92 lifts
5 day (Friday)
1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)

2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60%
6Х1,50% 7Х1.(51)
4.Triceps 10Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14)
6.”Good mornings” (seated) 6Х5.
Total: 80 lifts
Page 18 of 38
3 WEEK
1 day (Monday)
1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)

2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
4.Push ups with weight 10Х5.
5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)
Total: 99 lifts
3 day (Wednesday)
1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)

2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65%
5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)
5.Squat “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 123 lifts
5 day (Friday)
1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)

2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
Total: 107 lifts
4 WEEK
1 day (Monday))
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)

2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
4.Dips 8Х5.
5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)
Page 19 of 38
Total: 80 lifts
3 day (Wednesday)
1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)

2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)
3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26)
5.Squats “Scissors” 5+5Х5.
Total: 79 lifts
5 day (Friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)

2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)
4.Dips 8Х5.
5.”Good mornings” (seating) 5Х5.
6.Abs 10Х3.
Total: 73 lifts

Total in a month: 1093 lifts
Monthly volume in lifts (reps) by weekly cycles
Exercises
1 week
2 week
3 week
4 week
Monthly
SQUATS
74
90
Page 20 of 38
109
83
356
BENCH PRESS
142
113
162
123
540
DEADLIFTS
70
57
63
26
216
Total in a week
286
260
334
232
1112
GOOD MORNINGS
Page 21 of 38
50
55
50
50
205
OTHER
254
275
255
285
1069
Total in a week
590
590
639
567
2386
Number of workouts
Page 22 of 38
12
World Powerlifting Copyright©2001 The World Powerlifting A. Butenko
CMS/MS 9-week Cycle
There are two periods(plans): the training period and the competition period.
Training period
Week 1
1 Day (Monday)
1. Squat
50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29)
2. Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)
3. Lateral side rises with dumbbells 10 x 5
4. Squat
50% 5 x 1, 60% 5 x 1, 70% 4 x 5.(30)
5. Abs 10 x 3 Total: 92
3 Day (Wednesday)
1. Deadlift
50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29)
2. Bench
50% 6 x 1, 60% 5 x 1, 70% 4 x 2, 75% 3 x 2,
80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,
Page 23 of 38
60% 8 x 1, 50%10 x 1.(63)
4. Deadlift (up to knees)
50% 4 x 1, 60% 4 x 1, 70% 4 x 5 (28)
5. Good Mornings (upright) 5 x 5
Total: 120
5 Day (Friday)
1. Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)
2. Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)
3. Bench
55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)
4. Lateral side rises with dumbbells 10 x 5.
5. Abs 10 x 3.
Total: 87
6 Day (Satturday)
1. Deadlift(you are on the box)
50% 3 x 2, 60% 2 x 4 (14)
2. Incline Benchpress 4 x 6
3. Dips 6 x 5
4. Deadlift(bar is on the boxes)
60% 4 x 1, 70% 4 x 2.80% 3 x 2, 90% 2 x 4(26)
Page 24 of 38
5. Good Mornings (seated) 5 x 5
Total: 40
Week total: 339
Week 2
1 Day (Monday)
1. Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,
85% 2 x 3.(30)
2. Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)
3. Bench
55% 4 x 1, 65% 4 x 2, 75% 4 x 4.(2
5. Abs 10 x 3
Total: 88
3 Day (Wednesday)
1.Deadlift (you are on the box)
50% 3 x 1, 60% 3 x 2, 65% 2 x 4(17)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 2 x 3,
75% 3 x 2, 70% 4 x 1, 60% 6 x 1, 50% 8 x 1(45)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift
Page 25 of 38
50% 4 x 1.60% 4 x 1, 70% 3 x 2, 80% 3 x 5.(29)
5.Good Mornings(upright) 5 x 5.
Total: 91
5 Day (Friday)
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)
2.Bench
55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)
4.Squat
50% 5 x 1, 60% 5 x 1, 70% 4 x 4.(26)
5.Abs 10 x 3.
Total: 84
6 Day (Saturday)
1.Push-ups 5 x 5.
2.Incline Bench 4 x 6.
3.Dips 8 x 5.
4.Deadlift (upto knees)
50% 4 x 1, 60% 4 x 1, 70% 3 x 275% 2 x 5(24)
5.Good Mornings(seated)
5 x 5.
Total: 24
Week Total: 287
Page 26 of 38
3 Week
1 Day (Monday)
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)
4.Squat
50% 5 x 1, 60% 5 x 1, 70% 5 x 5.(35)
5.Abs 10 x 3.
Total: 98
3 Day (Wednesday)
1.Deadlift
50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(29)
2.Bench
50% 8 x 1, 55% 7 x 1, 60% 6 x 1, 65% 5 x 1,
70% 4 x 1, 75% 3 x 2, 80% 2 x 2, 85% 1 x 2,
80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,
60% 8 x 1.55% 10 x 1, 50% 12 x 1 (92)
4.Deadlift(upto knees)
50% 4 x 1, 60% 4 x 1, 70% 4 x 5.(2
5.Good Mornings (seated) 5 x 5
Page 27 of 38
Total: 149
5 Day (Friday)
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,
85% 2 x 3.(30)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)
4.Squat
50% 6 x 1, 60% 6 x 1, 65% 6 x 4.(36)
5.Dips 6 x 6.
6.Abs 10 x 3.
Total: 99
6 Day (Saturday)
50% 3 x 1, 60% 3 x 2, 65% 3 x 4(21)
2.Bench
50% 6 x 1, 60% 6 x 1, 65% 6 x 5.(42)
3.Triceps 10 x 5.
4.Deadlift (bar is on the boxes)
60% 4 x 1, 70% 4 x 2, 80%4 x 2, 85% 4 x 4(36)
5.Good Mornings (upright) 5 x 5.
Total: 99
Page 28 of 38
Week Total: 445
4 Week
1 Day (Monday)
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 7(36)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 2,
85% 2 x 3, 80% 3 x 2.(33)
3.Dips 6 x 5.
5.Abs 10 x 3.
Total: 69
3 Day (Wednesday)
50% 3 x 1, 60% 3 x 2, 70% 2 x 4(17)
2.Bench
50% 5 x 1, 60% 5 x 1, 70% 5 x 2, 75% 4 x 5(40)
4.Deadlift
50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(29)
Total: 86
5 Day(Friday)
Page 29 of 38
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(30)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)
3.Dips 6 x 5.
5.Squat
55% 4 x 1, 65% 3 x 1, 75% 3 x 5.(22)
6.Abs 10 x 5.
Total: 85
6 Day (Saturday)
50% 4 x 1, 60% 4 x 1, 70% 3 x 2.80% 2 x 4(22)
2.Push-ups 5 x 5.
4.Deadlift (bar is on the boxes)
60% 4 x 1, 70% 4 x 1, 80% 3 x 2, 90% 3 x 4(26)
5.Good Mornings (seated) 5 x 5.
Total: 48
Week Total: 288
Competition period:
1 Week
1 Day(Monday)
Page 30 of 38
1.Squat
50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 2 x 3.(21)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1
3.Lateral side rises with dumbbells 8 x 4
4.Abs 10 x 3
Total: 39
3 Day (Wednesday) - skills evaluation
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,
90% 1 x 1, 95%-100% 1 x 2-3.(20)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,
90% 1 x 1, 95%-100% 1 x 2-3.(20)
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 1,
90% 1 x 1, 95%-100% 1 x 2-3.(16)
Total: 56
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 6.(30)
Page 31 of 38
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 3 x 4.(1
Total: 72
6 Day (Saturday)
50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)
2.Incline Bench 4 x 6
3.Dips 6 x 5.
4.Deadlift(bar is on the boxes)
55% 3 x 1, 65% 3 x 1, 75% 3 x 2, 85% 3 x 4.(24)
5.Abs 10 x 5.
Total: 48
Week Total: 215
Note:
if you improved your 1-rep max in any exercise, it's highly recommended to calculate percents
using new results _after_ the competition (in a _new_ cycle, not in the current one) if the
competition
is within 1 month.
2 Week
1 Day (Monday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(27)
Page 32 of 38
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,
90% 1 x 2, 80% 2 x 2.(22)
4.Squat
50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)
5.Abs 10 x 3.
Total: 73
3 Day (Wednesday)
1.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(27)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)
55% 3 x 1, 65% 3 x 1, 75% 33 x 4.(21)
Total: 75
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85%1 x 3(19)
Page 33 of 38
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 2 x 4.(14)
5.Abs 10 x 3.
Total: 60
6 Day (Saturday)
1.Bench
55% 3 x 1, 65% 3 x 2, 75% 3 x 5 (24)
2.Dips 4 x 5.
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)
Total: 48
Week Total: 256
3 Week
1 Day (Monday)
1.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1
2.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)
3.Bench
55% 3 x 1, 65% 3 x 1, 75% 2 x 4 (14)
4.Lateral side rises with dumbbells 8 x 4
Page 34 of 38
5. Good Mornings (upright) 4 x 5
Total: 54
3 Day (Wednesday)
1.Bench
50% 3 x 1.60% 3 x 2, 70% 3 x 2, 80% 3 x 6 (33)
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 5 (20)
4.Abs 8 x 3.
Total: 53
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (1
5. Good Mornings (seated) 4 x 4.
Total: 58
6 Day (Saturday)
2.Dips 4 x 5.
Page 35 of 38
3.Deadlift
50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 3 x 4 (27)
4.Abs 8 x 4.
Total: 27
Week Total: 192
4 Week
1 Day (Monday)
1.Squat
50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5 (22)
4.Good Mornings (upright) 4 x 4. Total: 45
3 Day (Wednesday)
1.Bench
50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)
3.Deadlift
50% 3 x 1, 60% 2 x 2, 70% 2 x 2, 75% 2 x 4 (19)
4.Abs 8 x 3.
Total: 42
5 Day (Friday)
1.Squat
Page 36 of 38
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 4.(20)
Total: 38
6 Day (Saturday)
Rest
Week Total: 125
5 Week
1 Day (Monday)
1.Deadlift
50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)
2.Bench
50% 3 x 1, 60% 3 x 2, 70% 2 x 2, 75% 1 x 2.(15)
3.Abs 8 x 2.
Total: 30
3 Day (Wednesday)
1.Squat
50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)
2.Bench
50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)
Total: 30
Page 37 of 38
5 - 6 - 7 Days:
Competition
Week Total: 60
Month Total: 848
Links:
http://www.joeskopec.com/programs.html
Page 38 of 38

Beginner Sheiko Training Programs

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Beginner Sheiko Training Programs

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THE PROVISIONAL MONTHLY PLAN - 1

Trainings of arresters in the preparatory period

Week 1 (964 rises for month)

50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5

50% 5x1, 60% 5x2, 70% 5x5

50% 5x1, 60% 5x1, 70% 4x4

50% 3x1, 60% 3x1, 70% 3x2, 75% 3x4

Deadlift from pins

55% 4x1, 65% 4x1, 75% 4x2, 85% 3x4

75% 3x2, 70% 4x1, 60% 6x1, 50% 8x1

50% 5x1, 60% 4x1, 70% 3x2, 75% 3x5

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5

50% 5x1, 60% 4x1, 70% 2x2, 80% 3x5

45% 3x2, 55% 3x2, 60% 2x4

50% 3x1, 60% 3x1, 70% 3x2, 75% 2x4

50% 6x1, 60% 6x2, 65% 6x4

Deadlift from pins

55% 4x1, 65% 4x1, 75% 4x2, 80% 4x4

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x2,

75% 3x1, 65% 5x1, 55% 7x1

50% 5x1, 60% 5x2, 70% 4x4

55% 5x1, 65% 4x1, 75% 3x2, 85% 2x4

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

50% 3x1, 60% 3x1, 70% 3x1, 80% 3x4

Deadlift off box

50% 3x2, 60% 3x2, 65% 3x4

Deadlift from pins

60% 4x1, 70% 4x2, 80% 3x2, 90% 2x3

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x7

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x5

55% 5x1, 65% 5x1, 75% 4x5

40% 5x2, 50% 4x2, 60% 3x3

50% 5x1, 60% 5x1, 70% 5x4

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

80% 3x2, 70% 4x1, 60% 6x1, 50% 8x1

THE PROVISIONAL MONTHLY PLAN - 2

Trainings of arresters in the preparatory period

1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ6п (37)

2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 3рХ5п (30)

3. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ5п (35)

4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п.

5. Knee-bends of 55 % 5рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (24)

5. Inclinations with a bar (costing{standing}) 5рХ5п.

IN TOTAL 126 rises

1. Draft становая 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (33)

2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п,

85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п,

60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80)

3. Chest m-цы 10рХ5п.

4. Draft from plinths of 60 % 5рХ1п, 70 % 4рХ2п, 80 % 3рХ3п, 90 % 2рХ4п (30)

5. Knee-bends with a bar in scissors 5р+5рХ5п.

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п (34)

2. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31)

3. Отжимания on bars 6рХ5п.

4. Knee-bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 4рХ4п (31)

4. Rise of a bar on трицепсы 10рХ5п.

5. Inclinations with a bar (sitting) 5рХ5п.

IN TOTAL FOR a WEEK: 365 rises

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ2п.