Sheiko All Programs

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 75% 72.5 1 x 6 @ 40% 55.0 1 x 6 @ 50% 70.0 4 x 6 @ 60% 85.0 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 4 x 4 @ 70% 67.5 5 x 8 @ 3 x 10 @ Abs

Boris Sheiko - Bench Press specialization

Bench 4 x week

Week 1 - Day 1

Squat Benchpress Flyes Benchpress

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 5 @ 60% 57.5 1 x 6 @ 50% 47.5 5 x 10 @ 6 x 3 @ 5 x 6 @ 4 x 8 @

Week 1 - Day 2

Benchpress Leg Extension

Benchpress pin press

Dips

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 2 @ 80% 75.0 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 4 x 3 @ 70% 97.5 1 x 4 @ 50% 47.5 2 x 4 @ 60% 57.5 5 x 3 @ 65% 62.5 5 x 8 @ 5 x 8 @ 5 x 10 @

Week 1 - Day 3

Benchpress Squat

Close Grip Benchpress

Abs Flyes

Boris Sheiko - Bench Press specialization

Bench 4 x week

4 x 6 @ 2 x 6 @ 4 x 6 @ 5 x 10 @ 6 x 5 @ Goodmornigs (seated) Triceps Pushdown Incline Benchpress

Week 1 - Day 4

Dumbbell Press Dips

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 2 @ 80% 75.0 5 x 6 @ 1 x 5 @ 55% 52.5 1 x 4 @ 65% 62.5 5 x 3 @ 75% 72.5 5 x 8 @ 5 x 10 @ 5 x 10 @ Latissimus Abs

Week 2 - Day 1

Benchpress Leg Press Benchpress Flyes

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 6 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 1 x 2 @ 85% 80.0 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 5 @ 65% 62.5 1 x 7 @ 55% 52.5 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 5 x 4 @ 65% 90.0 5 x 3 @ 5 x 10 @ 4 x 8 @

Week 2 - Day 2

Benchpress

Bench Press Pin Press Squat

Back Extension Triceps Pushdown

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 5 x 8 @ 2 x 8 @ 35% 32.5 4 x 6 @ 45% 42.5 5 x 8 @ 5 x 6 @ 4 x 10 @ Abs

Week 2 - Day 3

Bench Press

Wide-grip Bench Press

Latissimus Leg Extension

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 6 @ 50% 47.5 1 x 6 @ 60% 57.5 4 x 6 @ 65% 62.5 5 x 2 @ 4 x 8 @ 4 x 8 @

Week 2 - Day 4

Bench Press Pin Press

Barbell Curl Bench Press

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 5 @ 50% 47.5 1 x 4 @ 65% 62.5 2 x 3 @ 75% 72.5 4 x 2 @ 85% 80.0 5 x 10 @ 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 1 x 3 @ 70% 67.5 4 x 3 @ 80% 75.0 5 x 10 @ 5 x 10 @ 4 x 10 @ Benchpress

Pec Deck Flies

Abs Triceps

Week 3 - Day 1

Benchpress

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 6 @ 50% 47.5 1 x 5 @ 60% 57.5 1 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 2 @ 85% 80.0 2 x 2 @ 80% 75.0 1 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 6 @ 60% 57.5 1 x 8 @ 50% 47.5 5 x 5 @ 5 x 3 @ 5 x 8 @ 4 x 6 @ Bench Press Pin Press

Back Extension

Week 3 - Day 2

Benchpress

Lunges

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 8 x 3 @ 80% 75.0 5 x 8 @ 5 x 5 @ 5 x 8 @ 4 x 8 @

Week 3 - Day 3

Benchpress Chest Muscles Leg Press Abs Weighted Pushups

Boris Sheiko - Bench Press specialization

Bench 4 x week

4 x 6 @ 6 x 2 @ 4 x 6 @ 5 x 8 @ Incline Bench Press

Latissimus

Week 3 - Day 4

Bench Press Pin Press

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 4 x 4 @ 70% 97.5 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 4 x 5 @ 70% 67.5 5 x 10 @ 5 x 10 @ 5 x 8 @

Week 4 - Day 1

Benchpress Latissimus Back Extension Flyes Benchpress Squat

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 5 @ 70% 67.5 2 x 4 @ 75% 72.5 2 x 3 @ 80% 75.0 2 x 2 @ 85% 80.0 2 x 3 @ 80% 75.0 1 x 4 @ 75% 72.5 1 x 6 @ 70% 67.5 1 x 8 @ 60% 57.5 1 x 10 @ 50% 47.5 5 x 2 @ 5 x 8 @ 5 x 8 @ 4 x 12 @ Bench Press Pin Press

Triceps

Week 4 - Day 2

Benchpress

Abs

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 5 x 8 @ 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 4 x 5 @ 70% 67.5 5 x 8 @ 5 x 5 @

Week 4 - Day 3

Benchpress Leg Extension Latissimus Seated Goodmorning Benchpress

Boris Sheiko - Bench Press specialization

Bench 4 x week

1 x 6 @ 50% 47.5 1 x 6 @ 60% 57.5 5 x 6 @ 65% 62.5 5 x 10 @ 4 x 5 @ 5 x 8 @ 4 x 5 @ Dumbbel Flies Dips Triceps Pushdown Bench Press Abs

Week 4 - Day 4

Boris Sheiko - Bench Press specialization

Bench 4 x week

Boris Sheiko - Bench Press specialization

Bench 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.

1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 3 x 2 @ 75% 105.0 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 3 x 2 @ 75% 72.5 3 x 10 @

Boris Sheiko - Program 31

Week 1 - Day 1

Squat

Benchpress

Boris Sheiko - Program 31

1 x 3 @ 50% 70.0 2 x 3 @ 60% 85.0 2 x 2 @ 70% 97.5 1 x 2 @ 80% 112.5 1 x 1 @ 90% 125.0 3 x 1 @ 100% 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 2 @ 70% 67.5 1 x 2 @ 80% 75.0 1 x 1 @ 90% 85.0 3 x 1 @ 100% 1 x 5 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 1 x 2 @ 80% 120.0 1 x 1 @ 90% 135.0 3 x 1 @ 100% Deadlift

Week 1 - Day 2

Squat Benchpress

Boris Sheiko - Program 31

1 x 3 @ 50% 70.0 2 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 4 x 2 @ 75% 105.0 1 x 3 @ 50% 47.5 2 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 4 x 2 @ 75% 72.5 5 x 10 @ 5 x 5 @ 3 x 10 @ 1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 4 x 2 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 5 x 10 @ 1 x 3 @ 55% 77.5 2 x 3 @ 65% 90.0 4 x 3 @ 75% 105.0 Squat Benchpress Flyes Squat Flyes Goodmornings Abs

Week 2 - Day 1

Week 1 - Day 3

Squat Benchpress

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

1 x 3 @ 50% 75.0 2 x 2 @ 60% 90.0 2 x 2 @ 65% 97.5 1 x 3 @ 70% 105.0 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 3 @ 80% 75.0 3 x 2 @ 85% 80.0 5 x 10 @ 1 x 3 @ 50% 75.0 1 x 3 @ 60% 90.0 2 x 3 @ 70% 105.0 5 x 3 @ 80% 120.0 3 x 10 @

Deadlift Standing on Boxes

Benchpress

Flyes

Deadlift

Abs

Boris Sheiko - Program 31

1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 6 x 3 @ 80% 112.5 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 5 x 10 @ 5 x 5 @ Benchpress

Week 2 - Day 3

Squat Benchpress Flyes Goodmornings

Boris Sheiko - Program 31

1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 2 @ 80% 112.5 1 x 5 @ 55% 52.5 1 x 5 @ 65% 62.5 2 x 3 @ 70% 67.5 3 x 2 @ 80% 75.0 3 x 1 @ 85% 80.0 4 x 8 @ 3 x 10 @

Week 3 - Day 1

Squat Benchpress

Flat Dumbell Flyes

Boris Sheiko - Program 31

1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 2 @ 80% 75.0 4 x 8 @ 1 x 3 @ 50% 75.0 2 x 3 @ 60% 90.0 2 x 3 @ 70% 105.0 5 x 2 @ 75% 112.5 5 x 5 @ Goodmornings

Week 3 - Day 2

Benchpress

Flat Dumbelll Flies

Boris Sheiko - Program 31

1 x 3 @ 50% 70.0 2 x 3 @ 60% 85.0 2 x 2 @ 70% 97.5 3 x 2 @ 75% 105.0 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 4 x 2 @ 75% 72.5 5 x 5 @ Goodmornings (seated)

Week 3 - Day 3

Squat Benchpress

Boris Sheiko - Program 31

1 x 3 @ 50% 47.5 2 x 3 @ 60% 57.5 2 x 2 @ 70% 67.5 4 x 1 @ 75% 72.5 1 x 3 @ 50% 75.0 2 x 2 @ 60% 90.0 4 x 2 @ 70% 105.0 2 x 8 @ Abs

Week 4 - Day 1

Benchpress Deadlift

Boris Sheiko - Program 31

1 x 3 @ 50% 70.0 2 x 3 @ 60% 85.0 3 x 2 @ 70% 97.5 1 x 3 @ 50% 47.5 2 x 3 @ 60% 57.5 3 x 2 @ 70% 67.5 Squat

Week 4 - Day 2

Benchpress

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.

1 x 5 @ 50% 47.5 2 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 75% 72.5 1 x 5 @ 50% 70.0 2 x 5 @ 60% 85.0 5 x 5 @ 70% 97.5 1 x 6 @ 50% 47.5 2 x 6 @ 60% 57.5 4 x 4 @ 70% 67.5 5 x 10 @ 5 x 5 @

Boris Sheiko - Beginners training program 1

Week 1 - Day 1

Benchpress

Squat

Benchpress

Flat Dumbell Flies

Boris Sheiko - Beginners training program 1

1 x 3 @ 50% 75.0 1 x 3 @ 60% 90.0 2 x 3 @ 70% 105.0 4 x 3 @ 75% 112.5 4 x 6 @ 5 x 5 @ 1 x 4 @ 55% 82.5 1 x 4 @ 65% 97.5 2 x 4 @ 75% 112.5 4 x 3 @ 85% 127.5 5 x 5 @ 3 x 10 @

Week 1 - Day 2

Deadlift to Knees Incline Benchpress Dips

Deadlift from boxes

Lunges

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 1 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 6 @ 60% 57.5 1 x 8 @ 50% 47.5 5 x 10 @ 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 75% 105.0 5 x 5 @ Squat Goodmornings

Week 1 - Day 3

Benchpress

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 70.0 2 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 2 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 2 @ 70% 67.5 5 x 3 @ 80% 75.0 5 x 10 @ 5 x 10 @ 2 x 3 @ 45% 62.5 2 x 3 @ 55% 77.5 4 x 2 @ 60% 85.0 5 x 5 @

Week 2 - Day 1

Squat Benchpress

Flat Dumbelll Flies

Weighted Pushups (hands shoulder wide)

Front Squat

Boris Sheiko - Beginners training program 1

1 x 3 @ 50% 75.0 1 x 3 @ 60% 90.0 2 x 3 @ 70% 105.0 4 x 2 @ 75% 112.5 1 x 6 @ 50% 47.5 2 x 6 @ 60% 57.5 4 x 6 @ 65% 62.5 1 x 4 @ 55% 82.5 1 x 4 @ 65% 97.5 2 x 4 @ 75% 112.5 4 x 4 @ 80% 120.0 5 x 5 @

Week 2 - Day 2

Deadlift Up To Knees Benchpress

Deadlift from Boxes

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 2 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 2 @ 80% 75.0 1 x 3 @ 75% 72.5 1 x 5 @ 65% 62.5 1 x 7 @ 55% 52.5 5 x 10 @ 1 x 5 @ 50% 70.0 2 x 5 @ 60% 85.0 4 x 4 @ 70% 97.5 5 x 5 @

Week 2 - Day 3

Squat Benchpress

Flat Dumbelll Flies

Squat

Boris Sheiko - Beginners training program 1

1 x 5 @ 55% 77.5 1 x 4 @ 65% 90.0 2 x 3 @ 75% 105.0 4 x 2 @ 85% 120.0 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 5 x 10 @ 5 x 10 @ 1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 1 x 3 @ 70% 97.5 4 x 3 @ 80% 112.5 5 x 5 @

Week 3 - Day 1

Squat Benchpress

Flat Dumbelll Flies

Weighted Pushups

Squat

Boris Sheiko - Beginners training program 1

2 x 3 @ 50% 75.0 2 x 3 @ 60% 90.0 4 x 3 @ 65% 97.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 3 x 2 @ 80% 75.0 2 x 2 @ 85% 80.0 2 x 3 @ 80% 75.0 5 x 10 @ 1 x 4 @ 60% 90.0 2 x 4 @ 70% 105.0 2 x 3 @ 80% 120.0 3 x 2 @ 90% 135.0 5 x 5 @ Deadlift off box

Benchpress

Flat Dumbelll Flies

Deadlift from boxes

Lunges

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 6 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 7 x 3 @ 80% 75.0 5 x 10 @ 5 x 4 @ 5 x 5 @

Week 3 - Day 3

Benchpress Squat

Flat Dumbell Flies

Goodmornings (standing) Millitary Press

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 5 @ 55% 52.5 1 x 5 @ 65% 62.5 5 x 4 @ 75% 72.5 5 x 10 @ 5 x 8 @ 2 x 5 @ 40% 55.0 2 x 4 @ 50% 70.0 3 x 3 @ 60% 85.0 5 x 5 @ Goodmornings (standing)

Week 4 - Day 1

Squat Benchpress

Flat Dumbelll Flies

Dips

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 3 @ 80% 75.0 3 x 2 @ 85% 80.0 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 2 x 3 @ 80% 120.0 3 x 2 @ 85% 127.5 3 x 2 @ 80% 120.0 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 4 x 5 @ 70% 67.5 5 x 10 @

Week 4 - Day 2

Benchpress Deadlift Benchpress

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 6 x 3 @ 80% 112.5 1 x 6 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 80% 75.0 2 x 2 @ 85% 80.0 2 x 3 @ 80% 75.0 1 x 4 @ 70% 67.5 1 x 6 @ 60% 57.5 1 x 8 @ 50% 47.5 5 x 10 @ 5 x 8 @ 5 x 5 @ 3 x 10 @ Abs

Week 4 - Day 3

Squat Benchpress

Flat Dumbelll Flies

Dips

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 4 x 2 @ 85% 80.0 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 1 x 2 @ 70% 97.5 1 x 2 @ 70% 97.5 1 x 4 @ 70% 97.5 1 x 6 @ 70% 97.5 1 x 8 @ 70% 97.5 1 x 7 @ 70% 97.5 1 x 5 @ 70% 97.5 1 x 3 @ 70% 97.5 1 x 6 @ 50% 47.5 2 x 6 @ 60% 57.5 4 x 6 @ 70% 67.5 5 x 10 @ 1 x 5 @ 50% 70.0 2 x 5 @ 60% 85.0 4 x 4 @ 65% 90.0 5 x 5 @

Week 1 - Day 1

Squat Benchpress

Boris Sheiko - Program 31

Goodmornings (standing) Flat Dumbell Flies Benchpress

Boris Sheiko - Program 31

1 x 4 @ 50% 150.0 2 x 4 @ 60% 180.0 4 x 4 @ 70% 210.0 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 1 @ 85% 80.0 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 6 @ 65% 62.5 1 x 8 @ 60% 57.5 1 x 10 @ 55% 52.5 1 x 12 @ 50% 47.5 5 x 10 @ 1 x 5 @ 60% 180.0 1 x 4 @ 70% 210.0 2 x 3 @ 80% 240.0 4 x 2 @ 90% 270.0 5 x 5 @ 3 x 10 @

Week 1 - Day 2

Deadlift to Knees Benchpress

Flat Dumbell Flies

Deadlift from boxes

Squat Scissors

Boris Sheiko - Program 31

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 2 x 3 @ 80% 112.5 3 x 2 @ 85% 120.0 1 x 5 @ 50% 47.5 2 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 2 @ 80% 75.0 5 x 6 @ 1 x 5 @ 55% 77.5 2 x 5 @ 65% 90.0 4 x 4 @ 75% 105.0 5 x 10 @ 5 x 5 @ 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 2 @ 80% 75.0 3 x 1 @ 90% 85.0 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 2 @ 80% 112.5 1 x 5 @ 55% 52.5 1 x 5 @ 65% 62.5 5 x 4 @ 75% 72.5 5 x 10 @ Squat French Press Goodmornings (seated)

Week 1 - Day 3

Squat Dips Benchpress

Week 2 - Day 1

Benchpress Flyes Benchpress Squat

Boris Sheiko - Program 31

5 x 6 @

5 x 5 @ Leg Press

Boris Sheiko - Program 31

1 x 3 @ 50% 150.0 2 x 3 @ 60% 180.0 4 x 3 @ 65% 195.0 1 x 6 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 1 @ 85% 80.0 1 x 3 @ 75% 72.5 1 x 5 @ 65% 62.5 1 x 7 @ 55% 52.5 5 x 10 @ 1 x 3 @ 50% 150.0 2 x 3 @ 65% 195.0 2 x 3 @ 75% 225.0 4 x 2 @ 85% 255.0 5 x 5 @ 4 x 10 @ Abs

Week 2 - Day 2

Deadlift Standing on Boxes

Benchpress

Deadlift

Squat Scissors Flyes

Boris Sheiko - Program 31

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 2 x 2 @ 80% 112.5 4 x 2 @ 85% 120.0 4 x 6 @ 5 x 6 @ 5 x 10 @ 4 x 10 @ Squat

Roman Chair Situp Incline Press Squat

Week 2 - Day 3

Boris Sheiko - Program 31

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 1 x 8 @ 70% 97.5 1 x 3 @ 70% 97.5 1 x 6 @ 70% 97.5 1 x 2 @ 70% 97.5 1 x 7 @ 70% 97.5 1 x 4 @ 70% 97.5 1 x 5 @ 55% 52.5 1 x 5 @ 65% 62.5 5 x 5 @ 75% 72.5 5 x 10 @ 5 x 10 @ 5 x 5 @ Benchpress Benchpress Goodmornings (standing) Squat

Flat Dumbell Flyes

Week 3 - Day 1

Boris Sheiko - Program 31

1 x 4 @ 50% 150.0 1 x 4 @ 60% 180.0 2 x 3 @ 70% 210.0 4 x 2 @ 80% 240.0 1 x 8 @ 50% 47.5 1 x 7 @ 55% 52.5 1 x 6 @ 60% 57.5 1 x 5 @ 65% 62.5 1 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 1 @ 85% 80.0 2 x 2 @ 80% 75.0 1 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 6 @ 65% 62.5 1 x 8 @ 60% 57.5 1 x 10 @ 55% 52.5 1 x 12 @ 50% 47.5 5 x 10 @ 1 x 4 @ 60% 180.0 2 x 4 @ 70% 210.0 2 x 3 @ 80% 240.0 3 x 2 @ 90% 270.0 5 x 5 @ 3 x 10 @ Leg Press

Flat Dumbelll Flies

Abs Benchpress

Deadlift from boxes

Week 3 - Day 2

Boris Sheiko - Program 31

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 2 x 3 @ 80% 112.5 3 x 2 @ 85% 120.0 3 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 2 x 5 @ 60% 57.5 5 x 5 @ 70% 67.5 5 x 10 @ 5 x 5 @ Benchpress Squat

Week 3 - Day 3

Benchpress

Flat Dumbell Flies

Boris Sheiko - Program 31

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 2 x 3 @ 80% 112.5 2 x 2 @ 85% 120.0 3 x 1 @ 90% 125.0 2 x 2 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 3 @ 80% 75.0 4 x 2 @ 85% 80.0 5 x 10 @ 5 x 8 @ 5 x 5 @ 4 x 10 @

Week 4 - Day 1

Squat Benchpress

Flat Dumbelll Flies

Dips

Lunges

Boris Sheiko - Program 31

1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 2 @ 80% 75.0 3 x 1 @ 90% 85.0 2 x 3 @ 80% 75.0 1 x 4 @ 50% 150.0 1 x 4 @ 60% 180.0 2 x 3 @ 70% 210.0 2 x 2 @ 80% 240.0 2 x 1 @ 90% 270.0 5 x 10 @ 6 x 5 @ 3 x 10 @ Flat Dumbell Flyes

Week 4 - Day 2

Deadlift Benchpress

Leg press

Boris Sheiko - Program 31

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 5 @ 55% 52.5 1 x 5 @ 65% 62.5 4 x 5 @ 75% 72.5 5 x 10 @ 5 x 8 @ 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 4 x 5 @ 70% 97.5 5 x 5 @ Goodmornings (seated) Squat Dips

Week 4 - Day 3

Squat Benchpress

1 x 5 @ 50% 47.5 2 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 5 x 5 @ 70% 67.5 5 x 10 @ 1 x 5 @ 55% 77.5 1 x 4 @ 65% 90.0 5 x 3 @ 75% 105.0 5 x 5 @

Week 1 - Day 1

Squat Benchpress

Program 30 - beginners 2

Goodmornings (standing) Flat Dumbell Flies Benchpress

Program 30 - beginners 2

1 x 4 @ 50% 75.0 2 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 5 x 3 @ 80% 120.0 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 1 @ 85% 80.0 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 6 @ 65% 62.5 1 x 8 @ 60% 57.5 1 x 10 @ 55% 52.5 1 x 12 @ 50% 47.5 5 x 10 @ 1 x 5 @ 60% 90.0 2 x 4 @ 70% 105.0 3 x 3 @ 80% 120.0 4 x 2 @ 90% 135.0 5 x 5 @ 3 x 10 @

Week 1 - Day 2

Deadlift Benchpress

Flat Dumbell Flies

Deadlift from boxes

Lunges

Program 30 - beginners 2

1 x 5 @ 50% 70.0 2 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 2 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 2 @ 80% 75.0 5 x 6 @ 1 x 5 @ 50% 70.0 2 x 5 @ 60% 85.0 4 x 4 @ 70% 97.5 5 x 10 @ 5 x 5 @

Week 1 - Day 3

Squat Dips Benchpress Squat French Press Goodmornings (seated)

Program 30 - beginners 2

1 x 5 @ 50% 70.0 2 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 2 x 2 @ 80% 112.5 3 x 1 @ 90% 125.0 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 2 @ 80% 75.0 5 x 10 @ 5 x 10 @ 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 4 x 2 @ 80% 112.5 5 x 5 @

Week 2 - Day 1

Squat Benchpress

Flat Dumbelll Flies

Weighted Pushups (hands wider than shoulders)

Goodmornings (standing) Squat

Program 30 - beginners 2

1 x 4 @ 50% 75.0 2 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 4 x 3 @ 75% 112.5 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 2 x 5 @ 70% 67.5 1 x 7 @ 60% 57.5 1 x 9 @ 50% 47.5 5 x 10 @ 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 5 x 3 @ 80% 120.0 5 x 5 @

Week 2 - Day 2

Deadlift Up To Knees Benchpress Deadlift Lunges

Program 30 - beginners 2

1 x 5 @ 50% 47.5 2 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 2 @ 80% 75.0 1 x 5 @ 50% 70.0 2 x 5 @ 60% 85.0 5 x 5 @ 70% 97.5 1 x 4 @ 55% 52.5 1 x 3 @ 65% 62.5 5 x 2 @ 75% 72.5 5 x 8 @ 5 x 6 @ 5 x 6 @

Week 2 - Day 3

Benchpress Squat Benchpress Leg press Goodmornings (seated) Dips

Program 30 - beginners 2

1 x 5 @ 50% 70.0 2 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 1 x 6 @ 50% 70.0 1 x 6 @ 60% 85.0 4 x 6 @ 65% 90.0 1 x 5 @ 55% 52.5 2 x 5 @ 65% 62.5 4 x 4 @ 75% 72.5 5 x 10 @ 5 x 5 @

Week 3 - Day 1

Squat Goodmornings (standing) Squat Benchpress Benchpress

Program 30 - beginners 2

1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 3 x 3 @ 80% 120.0 3 x 2 @ 85% 127.5 1 x 6 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 1 @ 85% 80.0 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 5 @ 70% 67.5 1 x 7 @ 65% 62.5 1 x 9 @ 60% 57.5 1 x 11 @ 55% 55.0 1 x 13 @ 50% 50.0 5 x 10 @ 1 x 5 @ 65% 97.5 2 x 5 @ 75% 112.5 4 x 4 @ 85% 127.5 5 x 5 @ 3 x 10 @ Lunges

Flat Dumbelll Flies

Abs Benchpress

Deadlift from boxes

Week 3 - Day 2

Program 30 - beginners 2

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 2 x 3 @ 80% 112.5 3 x 2 @ 85% 120.0 3 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 2 x 5 @ 60% 57.5 5 x 5 @ 70% 67.5 5 x 10 @ 5 x 5 @

Week 3 - Day 3

Benchpress Squat Benchpress

Flat Dumbell Flies

Program 30 - beginners 2

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 2 x 3 @ 80% 112.5 2 x 2 @ 85% 120.0 2 x 1 @ 90% 125.0 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 3 @ 80% 75.0 2 x 2 @ 85% 80.0 2 x 3 @ 80% 75.0 5 x 10 @ 5 x 8 @ 1 x 4 @ 55% 77.5 1 x 4 @ 65% 90.0 5 x 3 @ 75% 105.0 5 x 5 @ Goodmornings (standing)

Week 4 - Day 1

Squat Benchpress

Flat Dumbelll Flies

Dips

Program 30 - beginners 2

1 x 3 @ 50% 75.0 2 x 3 @ 60% 90.0 2 x 3 @ 70% 105.0 4 x 2 @ 75% 112.5 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 3 @ 80% 75.0 1 x 4 @ 75% 72.5 1 x 5 @ 70% 67.5 1 x 6 @ 65% 62.5 1 x 7 @ 60% 57.5 1 x 8 @ 55% 52.5 1 x 9 @ 50% 47.5 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 6 x 3 @ 80% 120.0 5 x 10 @ 5 x 5 @ 3 x 10 @ Flat Dumbell Flyes

Week 4 - Day 2

Deadlift Up To Knees Lunges Abs Benchpress Deadlift

Program 30 - beginners 2

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 7 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 2 @ 80% 75.0 5 x 10 @ 5 x 8 @ 5 x 5 @ Goodmornings (seated) Dips

Week 4 - Day 3

Squat

Flat Dumbelll Flies Benchpress

1 x 5 @ 50% 47.5 2 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 75% 72.5 1 x 5 @ 50% 70.0 2 x 5 @ 60% 85.0 5 x 5 @ 70% 97.5 1 x 6 @ 50% 47.5 2 x 6 @ 60% 57.5 4 x 6 @ 65% 62.5 5 x 10 @ 5 x 5 @ Goodmornings (standing)

Boris Sheiko - Beginners training program 1

Week 1 - Day 1

Benchpress

Squat

Benchpress

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 75.0 2 x 5 @ 60% 90.0 2 x 4 @ 70% 105.0 4 x 3 @ 75% 112.5 6 x 4 @ 5 x 5 @ 1 x 5 @ 50% 75.0 2 x 5 @ 60% 90.0 2 x 4 @ 70% 105.0 4 x 3 @ 80% 120.0 5 x 5 @ 3 x 10 @ Lunges Abs

Week 1 - Day 2

Deadlift Incline Benchpress Dips

Boris Sheiko - Beginners training program 1

1 x 7 @ 50% 47.5 1 x 6 @ 55% 52.5 1 x 5 @ 60% 57.5 1 x 4 @ 65% 62.5 2 x 3 @ 70% 67.5 2 x 2 @ 75% 72.5 2 x 3 @ 70% 67.5 1 x 4 @ 65% 62.5 1 x 6 @ 60% 57.5 1 x 8 @ 55% 52.5 1 x 10 @ 50% 47.5 5 x 10 @ 1 x 5 @ 50% 70.0 2 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 75% 105.0 5 x 10 @ 5 x 5 @ French Press Goodmornings (seated)

Week 1 - Day 3

Benchpress

Flat Dumbell Flies

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 70.0 2 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 2 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 2 @ 80% 75.0 5 x 10 @ 5 x 10 @ 1 x 3 @ 55% 77.5 1 x 3 @ 65% 90.0 4 x 3 @ 75% 105.0 5 x 5 @

Weighted Pushups (hands shoulder wide)

Squat

Goodmornings (standing)

Week 2 - Day 1

Squat

Benchpress

Boris Sheiko - Beginners training program 1

1 x 4 @ 50% 75.0 2 x 4 @ 60% 90.0 4 x 4 @ 70% 105.0 1 x 5 @ 50% 47.5 2 x 5 @ 60% 57.5 5 x 4 @ 70% 67.5 5 x 10 @ 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 5 x 3 @ 75% 112.5 5 x 5 @ Flyes Deadlift Lunges

Week 2 - Day 2

Deadlift Up To Knees Benchpress

Boris Sheiko - Beginners training program 1

1 x 4 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 6 x 3 @ 75% 105.0 1 x 6 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 1 x 4 @ 75% 72.5 1 x 5 @ 70% 67.5 1 x 6 @ 60% 57.5 1 x 7 @ 50% 47.5 5 x 10 @ 5 x 10 @ 1 x 3 @ 55% 77.5 1 x 3 @ 65% 90.0 4 x 2 @ 75% 105.0 5 x 5 @ Triceps Squat Goodmornings (seated)

Week 2 - Day 3

Squat Benchpress

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 70.0 2 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 5 x 10 @ 5 x 10 @ 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 5 x 5 @ 70% 97.5 5 x 5 @ Flat Dumbelll Flies

Weighted Pushups Squat Goodmornings (standing)

Week 3 - Day 1

Squat Benchpress

Boris Sheiko - Beginners training program 1

1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 4 @ 70% 105.0 4 x 4 @ 75% 112.5 1 x 6 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 5 @ 65% 62.5 1 x 6 @ 60% 57.5 1 x 7 @ 55% 52.5 1 x 8 @ 50% 47.5 5 x 10 @ 1 x 5 @ 60% 90.0 2 x 5 @ 70% 105.0 4 x 4 @ 80% 120.0 5 x 5 @ 3 x 10 @ Benchpress

Flat Dumbelll Flies

Deadlift from boxes

Lunges

Abs

Week 3 - Day 2

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 2 @ 80% 75.0 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 2 x 5 @ 70% 97.5 5 x 4 @ 75% 105.0 1 x 6 @ 50% 47.5 2 x 6 @ 60% 57.5 4 x 6 @ 65% 62.5 5 x 10 @ 5 x 5 @ Benchpress Squat Benchpress

Flat Dumbell Flies

Goodmornings (standing)

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 3 x 2 @ 85% 120.0 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 5 x 10 @ 5 x 8 @ 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 4 x 2 @ 80% 112.5 5 x 5 @ Squat Benchpress

Flat Dumbelll Flies

Dips

Squat

Goodmornings (standing)

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 3 @ 80% 75.0 3 x 2 @ 85% 80.0 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 2 x 3 @ 80% 120.0 3 x 2 @ 85% 127.5 1 x 5 @ 55% 52.5 1 x 5 @ 65% 62.5 4 x 4 @ 75% 72.5 5 x 10 @ 5 x 5 @

Week 4 - Day 2

Benchpress Deadlift Benchpress

Flat Dumbell Flies

Boris Sheiko - Beginners training program 1

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 6 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 5 x 5 @ 70% 67.5 5 x 10 @ 5 x 8 @ 5 x 5 @ 3 x 10 @ Abs

Week 4 - Day 3

Squat Benchpress

Flat Dumbelll Flies

Dips

1 x 5 @ 50% 70.0 2 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 2 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 5 x 10 @ 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 5 x 4 @ 70% 97.5 3 x 10 @

Week 1 - Day 1

Benchpress Squat

Boris Sheiko - Candidate To Master of Sports

Abs Squat Flyes

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 5 x 3 @ 80% 120.0 1 x 6 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 6 @ 65% 62.5 1 x 8 @ 60% 57.5 1 x 10 @ 50% 47.5 5 x 10 @ 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 5 x 4 @ 70% 105.0 5 x 5 @ Deadlift Benchpress Flyes Deadlift up to knees Goodmornings (standing)

Week 1 - Day 2

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 5 @ 55% 52.5 1 x 4 @ 65% 62.5 5 x 3 @ 75% 72.5 5 x 10 @ 3 x 10 @

Week 1 - Day 3

Abs Benchpress Squat Benchpress Flyes

Boris Sheiko - Candidate To Master of Sports

training period and competition period

2 x 3 @ 50% 75.0 4 x 2 @ 60% 90.0 4 x 6 @ 5 x 6 @ 1 x 4 @ 60% 90.0 2 x 4 @ 70% 105.0 2 x 3 @ 80% 120.0 4 x 2 @ 90% 135.0 5 x 5 @

Week 1 - Day 4

Deadlift standing on boxes

Goodmornigs (seated) Deadlift off boxes Dips (weighted) Incline Benchpress

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 3 x 3 @ 80% 75.0 3 x 2 @ 85% 80.0 1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 4 @ 55% 52.5 2 x 4 @ 65% 62.5 4 x 4 @ 75% 72.5 5 x 10 @ 3 x 10 @

Week 2 - Day 1

Flyes Benchpress Squat Benchpress Abs

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 3 @ 50% 75.0 2 x 3 @ 60% 90.0 4 x 2 @ 65% 97.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 3 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 6 @ 60% 57.5 1 x 8 @ 50% 47.5 5 x 10 @ 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 5 x 3 @ 80% 120.0 5 x 5 @

Week 2 - Day 2

Deadlift standing on boxes

Benchpress

Flyes

Deadlift up to knees

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 5 @ 55% 52.5 1 x 4 @ 65% 62.5 5 x 3 @ 75% 72.5 5 x 10 @ 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 4 x 4 @ 70% 97.5 3 x 10 @ Squat Abs

Week 2 - Day 3

Benchpress Flyes Squat

Boris Sheiko - Candidate To Master of Sports

training period and competition period

5 x 5 @ 6 x 4 @ 5 x 8 @ 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 5 x 2 @ 75% 112.5 5 x 5 @ Incline Benchpress

Week 2 - Day 4

Press behind the neck

Dips

Goodmornings (seated) Deadlift up to knees

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 5 x 10 @ 1 x 5 @ 50% 70.0 1 x 5 @ 60% 85.0 5 x 5 @ 70% 97.5 3 x 10 @ Squat Squat Benchpress Flyes

Week 3 - Day 1

Abs

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 5 x 3 @ 80% 120.0 1 x 8 @ 50% 47.5 1 x 7 @ 55% 52.5 1 x 6 @ 60% 57.5 1 x 5 @ 65% 62.5 1 x 4 @ 70% 67.5 2 x 3 @ 75% 72.5 2 x 2 @ 80% 75.0 2 x 1 @ 85% 80.0 2 x 2 @ 80% 75.0 2 x 3 @ 75% 72.5 1 x 4 @ 70% 67.5 1 x 6 @ 65% 62.5 1 x 8 @ 60% 57.5 1 x 10 @ 55% 52.5 1 x 12 @ 50% 47.5 5 x 10 @ 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 5 x 4 @ 70% 105.0 5 x 5 @ Deadlift up to knees Goodmornings (seated) Deadlift Benchpress

Week 3 - Day 2

Chest Muscles

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 3 x 3 @ 80% 112.5 3 x 2 @ 85% 120.0 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 5 x 10 @ 1 x 6 @ 50% 70.0 1 x 6 @ 60% 85.0 4 x 6 @ 65% 90.0 6 x 6 @ 3 x 10 @ Squat Abs Dips

Week 3 - Day 3

Squat Benchpress Chest Muscles

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 3 @ 50% 75.0 2 x 3 @ 60% 90.0 4 x 3 @ 65% 97.5 1 x 6 @ 50% 47.5 1 x 6 @ 60% 57.5 5 x 6 @ 65% 62.5 5 x 10 @ 1 x 4 @ 50% 75.0 2 x 4 @ 70% 105.0 2 x 4 @ 80% 120.0 4 x 4 @ 85% 127.5 5 x 5 @

Week 3 - Day 4

Deadlift standing on boxes

Benchpress

Triceps

Deadlift off boxes

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 7 x 3 @ 80% 112.5 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 3 @ 80% 75.0 3 x 2 @ 85% 80.0 2 x 3 @ 80% 75.0 5 x 6 @ 5 x 10 @ 3 x 10 @

Week 4 - Day 1

Squat Chest muscles Abs Benchpress Dips

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 3 @ 50% 75.0 2 x 3 @ 60% 90.0 4 x 2 @ 70% 105.0 1 x 5 @ 50% 47.5 1 x 5 @ 60% 57.5 2 x 5 @ 70% 67.5 5 x 4 @ 75% 72.5 5 x 10 @ 1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 3 x 3 @ 80% 120.0 3 x 2 @ 85% 127.5 5 x 5 @

Week 4 - Day 2

Deadlift standing on boxes

Benchpress

Chest muscles

Deadlift

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 5 @ 50% 70.0 1 x 4 @ 60% 85.0 2 x 3 @ 70% 97.5 3 x 3 @ 80% 112.5 3 x 2 @ 85% 120.0 1 x 5 @ 50% 47.5 1 x 4 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 5 x 6 @ 5 x 10 @ 1 x 4 @ 55% 77.5 1 x 3 @ 65% 90.0 5 x 3 @ 75% 105.0 5 x 10 @

Week 4 - Day 3

Squat Benchpress Dips Chest Muscles Squat Abs

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 2 x 3 @ 70% 105.0 4 x 2 @ 80% 120.0 5 x 5 @ 6 x 4 @ 1 x 4 @ 60% 90.0 1 x 4 @ 70% 105.0 2 x 3 @ 80% 120.0 4 x 3 @ 90% 135.0 5 x 5 @ 1 x 3 @ 50% 70.0 2 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 3 x 2 @ 75% 105.0 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 3 x 2 @ 75% 72.5 4 x 8 @ 3 x 10 @

Week 4 - Day 4

Goodmornings (seated) Deadlift up to knees Push ups Incline Benchpress

Deadlift off boxes

Abs

Week 1 - Day 2

Competition Period

Week 1 - Day 1

Squat Benchpress Chest Muscles

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 2 x 2 @ 80% 112.5 1 x 1 @ 90% 125.0 3 x 1 @ 100% 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 2 @ 80% 75.0 1 x 1 @ 90% 85.0 3 x 1 @ 100% 1 x 3 @ 50% 75.0 1 x 3 @ 60% 90.0 2 x 2 @ 70% 105.0 1 x 2 @ 80% 120.0 1 x 1 @ 90% 135.0 3 x 1 @ 100% 1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 6 x 2 @ 80% 112.5 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 5 x 10 @ 1 x 3 @ 55% 77.5 1 x 3 @ 65% 90.0 4 x 3 @ 75% 105.0 5 x 5 @ Squat Benchpress

Good Mornings (seated) Deadlift

Week 1 - Day 3

Squat Benchpress Squat Flyes

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 4 @ 50% 75.0 1 x 4 @ 60% 90.0 4 x 4 @ 70% 105.0 6 x 4 @ 5 x 6 @ 1 x 3 @ 55% 82.5 1 x 3 @ 65% 97.5 2 x 3 @ 75% 112.5 4 x 3 @ 85% 127.5 5 x 10 @ 1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 3 x 3 @ 80% 112.5 3 x 2 @ 85% 120.0 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 2 @ 80% 75.0 2 x 1 @ 90% 85.0 2 x 2 @ 80% 75.0 5 x 10 @ 1 x 4 @ 50% 70.0 1 x 4 @ 60% 85.0 4 x 4 @ 70% 97.5 Benchpress

Week 1 - Day 4

Deadlift up to Knees Incline Benchpress Abs Dips (weighted) Squat Chest muscles Deadlift off boxes

Abs

Week 2 - Day 1

Squat

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

3 x 10 @ 1 x 3 @ 50% 75.0 1 x 3 @ 60% 90.0 2 x 3 @ 70% 105.0 3 x 3 @ 80% 120.0 3 x 2 @ 85% 127.5 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 3 @ 80% 75.0 5 x 10 @ 1 x 3 @ 55% 82.5 1 x 3 @ 65% 97.5 4 x 3 @ 75% 112.5 5 x 5 @ 1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 3 @ 80% 112.5 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 2 @ 80% 75.0 3 x 1 @ 85% 80.0 5 x 10 @ 1 x 3 @ 55% 77.5 Chest Muscles

Week 2 - Day 2

Deadlift Benchpress Chest Muscles Squat Deadlift up to knees Goodmornings (standing)

Week 2 - Day 3

Squat Benchpress

Boris Sheiko - Candidate To Master of Sports

training period and competition period

1 x 3 @ 65% 90.0 4 x 2 @ 75% 105.0 3 x 10 @ 1 x 3 @ 55% 52.5 2 x 3 @ 65% 62.5 5 x 3 @ 75% 72.5 5 x 4 @ 1 x 3 @ 50% 75.0 1 x 3 @ 60% 90.0 2 x 3 @ 70% 105.0 6 x 2 @ 80% 120.0 5 x 5 @ 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 2 x 2 @ 80% 75.0 2 x 1 @ 85% 80.0 1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 5 x 2 @ 80% 112.5 1 x 3 @ 55% 52.5 1 x 3 @ 65% 62.5 4 x 2 @ 75% 72.5 4 x 8 @ Abs

Week 2 - Day 4

Benchpress Dips Deadlift Goodmornings (seated)

Week 3 - Day 1

Benchpress Benchpress Flyes Squat Good Mornings

Boris Sheiko - Candidate To Master of Sports

training period and competition period

4 x 5 @ 1 x 3 @ 50% 47.5 2 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 6 x 3 @ 80% 75.0 4 x 8 @ 1 x 3 @ 50% 75.0 1 x 3 @ 60% 90.0 2 x 2 @ 70% 105.0 5 x 2 @ 80% 120.0 3 x 8 @ 1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 2 x 2 @ 80% 112.5 2 x 1 @ 85% 120.0 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 2 @ 80% 75.0 4 x 8 @ 1 x 3 @ 55% 77.5 1 x 3 @ 65% 90.0 4 x 3 @ 75% 105.0 4 x 4 @ Flyes

Week 3 - Day 2

Benchpress Chest Muscles Squat Good Mornings Deadlift Abs

Week 3 - Day 3

Squat Benchpress

Boris Sheiko - Candidate To Master of Sports

training period and competition period

5 x 3 @ 5 x 4 @ 5 x 10 @ 1 x 3 @ 50% 75.0 2 x 3 @ 60% 90.0 2 x 3 @ 70% 105.0 4 x 3 @ 75% 112.5 4 x 8 @ 1 x 3 @ 50% 70.0 2 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 4 x 2 @ 80% 112.5 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 5 x 2 @ 80% 75.0 4 x 6 @ 4 x 4 @ 1 x 3 @ 50% 47.5 2 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5

Week 3 - Day 4

Incline Benchpress Dips Flyes Good Mornings

Week 4 - Day 2

Benchpress Triceps Deadlift Abs

Week 4 - Day 1

Squat Benchpress

Boris Sheiko - Candidate To Master of Sports

training period and competition period

4 x 2 @ 80% 75.0 3 x 6 @ 1 x 3 @ 50% 75.0 2 x 2 @ 60% 90.0 2 x 2 @ 70% 105.0 4 x 2 @ 75% 112.5 3 x 8 @ 1 x 3 @ 50% 70.0 1 x 3 @ 60% 85.0 2 x 3 @ 70% 97.5 3 x 2 @ 75% 105.0 1 x 3 @ 50% 47.5 1 x 3 @ 60% 57.5 2 x 3 @ 70% 67.5 4 x 2 @ 80% 75.0 3 x 6 @ 4 x 4 @ 1 x 3 @ 50% 75.0 2 x 3 @ 60% 90.0 3 x 2 @ 70% 105.0 1 x 3 @ 50% 47.5 2 x 3 @ 60% 57.5 Chest muscles Deadlift Abs

Week 4 - Day 3

Squat Benchpress

Week 5 - Day 1

Deadlift Flyes

Good Mornings (Seated)

Week 4 - Day 4

Rest!

Boris Sheiko - Candidate To Master of Sports

training period and competition period

2 x 2 @ 70% 67.5 2 x 1 @ 75% 72.5 2 x 8 @ 1 x 3 @ 50% 70.0 2 x 3 @ 60% 85.0 3 x 2 @ 70% 97.5 1 x 3 @ 50% 47.5 2 x 3 @ 60% 57.5 3 x 2 @ 70% 67.5 Benchpress

Week 5 - Day 3

Competition! Abs

Week 5 - Day 2

Squat

If competition is on saturday last workout should be Wednesday. If competition is on Sunday last workout should be Thursday.

Benchpress Squat Deadlift Max 95.00 140.00 150.00

Program by:

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

Spreadsheet by: Klaus Jensen, [email protected]

2008 additions

Poul Hansen, [email protected]

Link to Sheiko information

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

Set x Reps @ Percent of best lift

Actual weight

1 x 5 @ 50% 47.5

Updates:

November 7, 2008

Numerous programs added:

Program 29 -even lower volume than 37

Bench press specialization

CMS competition phase added

Program 32 peaking cycle for lower qualification lifter

Program 30 (beginners 2)

Program 37 (beginners 1 -minor adjustments)

Program 31

Program 29 -even lower volume than 37

Program 32 peaking cycle for lower qualification lifter

Program 37 (beginners 1 -minor adjustments)