Beginner Sheiko Training Programs

A Simple Beginner's Routine

A Simple beginner's Routine

You will do 3 work outs per week on non consecutive days. The first work out is your heavy
work out. The second work out is your medium work out, use 10% less weight for your
work sets. The final work out for the week is your lite work out, use 20% less weight.
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of
your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and
start light.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with
the same weight. You shouldn't need more than one minute rest between the warm up sets
and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

THE PROVISIONAL MONTHLY PLAN - 2

Trainings of arresters in the preparatory period
1 WEEK
1 put (Monday)
1. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 36 (37)

2. Knee-bends of 50 % 51, 60 % 41, 70 % 32.80 % 35 (30)

3. A press laying 50 % 51, 60 % 51, 70 % 55 (35)
4. Pectoral muscles (cultivation of hands with dumbbells laying) 105.
5. Knee-bends of 55 % 51, 65 % 41, 75 % 35 (24)
5. Inclinations with a bar (costing{standing}) 55.
IN TOTAL 126 rises
3 put (environment{Wednesday})
1. Draft 50 % 41, 60 % 42, 70 % 32, 80 % 35. (33)
2. A press laying 50 % 51, 60 % 51, 70 % 42, 75 % 32, 80 % 22,
85 % 12, 80 % 22, 75 % 32, 70 % 41, 65 % 61,
60 % 81, 55 % 101, 50 % 121 (80)
3. Chest m- 105.
4. Draft from plinths of 60 % 51, 70 % 42, 80 % 33, 90 % 24 (30)
5. Knee-bends with a bar in scissors 5+55.
6. 103.
:143 Rise

5 put (Friday)
1. Knee-bends of 50 % 51, 60 % 42, 70 % 32, 80 % 35 (34)
2. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 26 (31)
3. on bars 65.
4. Knee-bends of 50 % 51, 60 % 52, 70 % 44 (31)
4. Rise of a bar on 105.

5. Inclinations with a bar (sitting) 55.

IN TOTAL 96 rises
IN TOTAL FOR a WEEK: 365 rises
2 WEEK

1 put (Monday)
1. Knee-bends of 50 % 51, 60 % 42, 70 % 32, 80 % 22.
90 % 13 (26)
2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 26 (27)
3. Pectoral muscles 105.
4. from a floor (hands are wider than shoulders) 105.
5. Knee-bends of 50 % 51, 60 % 41, 70 % 32.80 % 24 (23)
6. Inclinations with a bar (costing{standing}) 55.
IN TOTAL 76 rises
3 (environment{Wednesday})
1. Draft up to knees of 50 % 41, 60 % 42, 70 % 32, 75 % 34 (30)
2. A press laying 50 % 51, 60 % 51, 70 % 42, 75 % 32,
80 % 22, 75 % 32, 70 % 52, 60 % 71, 50 % 91 (60)
3. Pectoral muscles 105.
4. Draft 50 % 41, 60 % 41, 70 % 32, 80 % 35. (29)
5. Knee-bends with a bar in scissors 5+55.
:119 Rises
5 put (Friday)

1. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 25 (29)

2. Knee-bends of 50 % 51, 60 % 52, 70 % 55 (40)
3. A press laying 55 % 41, 65 % 31, 75 % 25 (17)
4. on bars 85.
5. A press legs{foots} in a simulator 65.
6. Inclinations with a bar (sitting) 65. IN TOTAL 86 rises
IN TOTAL FOR a WEEK: 281 rise
3 WEEK

1 put (Monday)
1. Knee-bends of 50 % 51, 60 % 42, 70 % 32, 80 % 35. (34)
2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 35. (30)
3. Knee-bends of 50 % 61, 60 % 61, 65 % 64 (36)
4. A press laying 55 % 51, 65 % 52, 75 % 44 (31)
5. Chest m- 105.
6. Inclinations with a bar (costing{standing}) 55. :131 rise
3 put (environment{Wednesday})
1. Draft of 50 % 41, 60 % 41, 70 % 32, 80 % 33,
85 % 23 (29)
2. A press laying 50 % 61, 60 % 51, 70 % 42, 75 % 32,
80 % 22, 85 % 12, 80 % 22.75 % 32,
70 % 51, 65 % 71, 60 % 91, 55 % 111,
50 % 131 (86)

3. Pectoral muscles 105.

4. Draft from plinths of 65 % 51, 75 % 52, 85 % 44. (31)
5. Knee-bends with a bar in scissors 5+55.
6. 103.
IN TOTAL 146 rises

5 put (Friday)
1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 36 (33)
2. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,
85 % 23, 80 % 33 (36)
3. A press laying 50 % 51, 60 % 52, 70 % 55. (40)
4. Pectoral muscles 105.
5. Inclinations with a bar (sitting) 55.
IN TOTAL 109
IN TOTAL FOR a WEEK: 386 rises
4 WEEK
1 put (Monday)
1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,
85 % 22, 90 % 12 (27)
2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 32,
85 % 22, 80 % 32 (31)
3. Pectoral muscles 105.
4. on bars 85.

5. Knee-bends of 55 % 41, 65 % 41, 75 % 35 (23)

6. Inclinations with a bar (costing{standing}) 55.
IN TOTAL 81 rise
3 put (environment{Wednesday})
1. Draft up to knees of 50 % 31, 60 % 332, 70 % 32, 75 % 24 (23)
2. A press laying 50 % 51, 60 % 51, 70 % 42, 75 % 32,
80 % 32, 75 % 41, 70 % 51, 65 % 61,
60 % 71, 55 % 81, 50 % 91 (65)
3. Draft 50 % 41, 60 % 41, 70 % 32, 80 % 36 (32)
4. Pectoral muscles 105.
5. Knee-bends with a bar in scissors 5+55.
6. 103. :120 rises

5 put (Friday)
1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 37 (36)
2. A press laying 50 % 51, 60 % 41, 70 % 32.80 % 26 (27)
3. Pectoral muscles 105.
4. on bars 85.
5. Inclinations with a bar (sitting) 55. IN TOTAL 63 rises
IN TOTAL FOR a WEEK: 264 rises
IN TOTAL FOR a MONTH: 1296 rises
THE PROVISIONAL MONTHLY PLAN - 3
Trainings of arresters in the preparatory period

1 WEEK
1 put (Monday)
1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 32, 85 % 24 (29)
2. Knee-bends of 50 % 51, 60 % 51, 70 % 2+4+6+8+7+5+3 (35) *
3. A press laying 50 % 61, 60 % 62, 70 % 64 (42)
4. Pectoral muscles (cultivation of hands with dumbbells laying) 105.
5. Knee-bends/./50 % 51, 60 % 52, 65 % 44 (31)
6. Inclinations with a bar (costing{standing}) 55.
:137 Rises
3 put (environment{Wednesday})
1. Draft up to knees of 50 % 41, 60 % 42, 70 % 44 (28
2. A press laying 50 % 51, 60 % 51, 70 % 42, 75 % 32,
80 % 22, 85 % 12, 80 % 22, 75 % 32, 70 % 41, 65 % 61, 60 % 81,
55 % 101, 50 % 121 (80)
3. Chest m- 105.
4. Draft from plinths of 60 % 51, 70 % 41, 80 % 32, 90 % 24 (23)
5. Knee-bends with a bar in scissors 5+55.
6. 103.
:131 Rise
5 put (Friday)
1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,
85 % 23 (27
2. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 26 (31
3. on bars 65.

4. Knee-bends of 55 % 51, 65 % 51, 75 % 44 (26)

4. Rise of a bar on 105.
5. Inclinations with a bar (sitting) 55. IN TOTAL 84 rises
IN TOTAL FOR a WEEK: 352 rises
The NOTE: on 70 % seven approaches, in each approach are done{made}
Add quantity{amount} of times, after 8 times, .
2 WEEK 1 put (Monday)
1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 22.
90 % 13 (22)
2. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 25 (25)
3. A press laying 55 % 51, 65 % 51, 75 % 54 (30)
4. Chest m- 105.
5. A press legs{foots} 65.
6. Inclinations with pieces (costing{standing}) 55. IN TOTAL 76 rises
3 (environment{Wednesday})
1. Draft of item on a support of 50 % 31, 60 % 32, 65 % 34 (21)
2. A press laying 50 % 61, 60 % 51, 70 % 42, 75 % 32, 80 % 22,
85 % 12, 75 % 31, 65 % 51, 55 % 71 (46)
3. Pectoral muscles 105.
4. Draft 55 % 31, 65 % 32, 75 % 32, 85 % 24 (23)
5. Knee-bends with a bar in scissors 5+55.
6. 104. IN TOTAL 90 rises
5 put (Friday)

1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 22, 85 % 24 (29)

2. A press sitting under a corner 46.
3. on bars 65. 4. Knee-bends of 50 % 61, 60 % 61, 65 % 64 (36)
5. 105.
6. Inclinations through "goat" 104. IN TOTAL 65 rises
IN TOTAL FOR a WEEK: 231 rise
3 WEEK
1 put (Monday) 1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 35 (30)
2. Knee-bends of 50 % 51, 60 % 51, 70 % 5+8+3+6+2+7+4 (45)
3. A press laying 55 % 51, 65 % 51, 70 % 55 (35)
4. Chest m- 105.
5. Knee-bends in "scissors" 5+55. 6. Inclinations with a bar (costing{standing})
55. :110 rises
3 put (environment{Wednesday})
1. Draft up to knees of 50 % 41, 60 % 41, 70 % 32, 80 % 24 (22)
2. A press laying 50 % 81, 55 % 71, 60 % 61, 65 % 51,
70 % 41, 75 % 32, 80 % 22, 85 % 12,
80 % 22, 75 % 31, 70 % 41, 65 % 61,
60 % 81, 55 % 101, 50 % 121 (89 3. Pectoral muscles 105.
4. Draft from plinths of 60 % 41, 70 % 41, 80 % 32, 90 % 23 (20)
5. A press legs{foots} 55.
6. 103. IN TOTAL 141 rise
5 put (Friday)
1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 36 (33

2. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,

85 % 23, 80 % 33 (36
3. A press laying 50 % 51, 60 % 52, 70 % 55. (40)
4. Pectoral muscles 105.
5. Inclinations with a bar (sitting) 55.
IN TOTAL 109 rises
IN TOTAL FOR a WEEK: 360 rises
4 WEEK
1 put (Monday)
1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 22,
90 % 13, 80 % 22 (26 2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 %
32, 85 % 24 (29 3. Pectoral muscles 105. 4. on bars 85.
5. Knee-bends in scissors 5+55.
6. Inclinations through "goat" 104. IN TOTAL 55 rises
3 put (environment{Wednesday})
1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 22,
90 % 13, 80 % 22 (26 2. Draft 50 % 31, 60 % 31, 70 % 32,
80 % 22, 90 % 12 (18 3. Pectoral muscles 105. 4. A press legs{foots} 56.
5. 103. IN TOTAL 44 rises
5 put (Friday) 1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 35 (30)
2. A press laying 55 % 51, 65 % 51, 75 % 45 (30)
3. Pectoral muscles 105.
4. on bars 85.

5. Knee-bends of 50 % 51, 60 % 51, 70 % 54 (30 6. Inclinations with a bar (sitting)

55. IN TOTAL 90 rises
IN TOTAL FOR a WEEK: 189 rises
IN TOTAL FOR a MONTH: 1132 rises
THE PROVISIONAL MONTHLY PLAN - 4
Trainings of arresters in the preparatory period
1 WEEK
1 put (Monday)
1. Knee-bends of 50 % 31.60 % 31.70 % 32.75 % 23 (18)
2. A press laying 50 % 31.60 % 31.70 % 32.75 % 23 (18)
3. 103
Total: 36 rises
3 put (environment{Wednesday})- *
1. Knee-bends of 50 % 31.60 % 32.70 % 22.80 % 21.
90 % 11.100-105 % 12-3 (18)
2. A press laying 50 % 31.60 % 31.70 % 22.80 % 21.
90 % 11.100-105 % 12-3. (15)
3. Draft of 50 % 31.60 % 21.70 % 22.80 % 11.
90 % 11.100-105 % 12-3. (13)
Total: 46 rises
5 put (Friday)
1. Knee-bends of 50 % 31.60 % 32.70 % 32.75 % 24. (23)
2. A press laying 55 % 31.65 % 32.75 % 36. (30)
3. Chest m- 105.

4. Inclinations costing{standing} 55.

5. 103. Total: 53 rises
IN TOTAL FOR :135 rises
* the NOTE - If the sportsman has improved personal records in what
Or exercise, it is recommended to take percent{interests} from
New results only after performance{statement} on
The nearest competitions provided that up to them
No more than month.
2 WEEK
1 day
1. Knee-bends of 50 % 31.60 % 32.70 % 32.80 % 24. (23)
2. A press laying 50 % 31.60 % 31.70 % 32.80 % 35. (27)
3. Chest m- 105.
4. Knee-bends of 55 % 31.65 % 32.75 % 34. (21)
Total: 71 rise
3 day
1. Draft . to a support of 50 % 31.60 % 22.65 % 22.70 % 13 (14)
2. A press laying 50 % 31.60 % 31.70 % 32.80 % 32.85 % 23 (24)
3. Chest m- 105.
4. Draft of 50 % 31.60 % 31.70 % 32.80 % 35. (27)
5. 103. Total: 65 rises
5 day
1. A press laying 50 % 31.60 % 31.70 % 32.80 % 35. (27)

2. Knee-bends of 50 % 31.60 % 32.70 % 32.80 % 36. (33)

3. A press laying 50 % 41.60 % 41.70 % 44. (24)
4. Chest m- 105.
5. Inclinations costing{standing} 55. Total: 84 rises
IN TOTAL FOR :220 rises
3 WEEK
1 day 1. Knee-bends of 50 % 31.60 % 31.70 % 32.80 % 25. (22)
2. A press laying 50 % 31.60 % 31.70 % 32.80 % 23.85 % 13 (21)
3. Chest m- 84.
4. 83. Total: 43 rises
3 day
1. A press laying 50 % 31.60 % 31.70 % 32.80 % 25. (22)
2. Chest m- 84.
3. Draft of 50 % 31.60 % 32.70 % 32.75 % 25. (25)
4. Inclinations costing{standing} 54.
Total: 47 rises
5 day
1. Knee-bends of 50 % 31.60 % 32.70 % 22.75 % 23. (19)
2. A press laying 50 % 31.60 % 31.70 % 32.75 % 24. (20)
3. 83.
Total: 39 rises
IN TOTAL FOR :129 rises 4 WEEK
1 day 1. A press laying 50 % 31.60 % 32.70 % 22.75 % 14. (17)

2. Draft of 50 % 31.60 % 22.70 % 24. (15)

3. 82. Total: 32 rises
3-4 day *
1. Knee-bends of 50 % 31.60 % 32.70 % 23. (15)
2. A press laying 50 % 31.60 % 32.70 % 23. (15)
Total: 30 rises
5 day
About X 6 - 7 day With About In About In And And I
SUCCESS!!!
IN TOTAL FOR a WEEK: 62 rises
* the NOTE: Sportsmen acting on Saturday, - spend to Wednesday.
With Thursday and Friday -find fault. The sportsmen acting on Sunday training spend to Thursday. Have a rest in and Saturday.
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,
60% 8 x 1, 50%10 x 1.(63)
3. Lateral side rises with dumbbells 10 x 5
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)
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
4. Lateral side rises with dumbbells 10 x 5
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
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)
3.Lateral side rises with dumbbells 10 x 5.
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
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)
3.Lateral side rises with dumbbells 10 x 5.
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)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift(upto knees)
50% 4 x 1, 60% 4 x 1, 70% 4 x 5.(2
5.Good Mornings (seated) 5 x 5
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)
3.Lateral side rises with dumbbells 10 x 5.
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)

1.Deadlift (you are on the box)

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
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.
4.Lateral side rises with dumbbells 10 x 5.
5.Abs 10 x 3.
Total: 69
3 Day (Wednesday)
1.Deadlift (you are on the box)

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)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift
50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(29)
5.Good Mornings (upright) 5 x 5.
Total: 86
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)
3.Dips 6 x 5.
4.Lateral side rises with dumbbells 10 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)
1.Deadlift(upto knees)
50% 4 x 1, 60% 4 x 1, 70% 3 x 2.80% 2 x 4(22)
2.Push-ups 5 x 5.

3.Incline Bench 4 x 6.
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)
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)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 3 x 4.(1
5.Good Mornings (seated) 5 x 5.
Total: 72
6 Day (Saturday)
1.Deadlift(upto knees)
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)
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)
3.Lateral side rises with dumbbells 10 x 5.
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)
3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift(upto knees)
55% 3 x 1, 65% 3 x 1, 75% 33 x 4.(21)
5.Good Mornings (upright) 5 x 5.
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)
3.Lateral side rises with dumbbells 10 x 5.
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)
4.Good Mornings (seated) 5 x 5.
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
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)
2.Lateral side rises with dumbbells 8 x 4.
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)

3.Lateral side rises with dumbbells 8 x 4.
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)
1.Incline Bench 3 x 5.
2.Dips 4 x 5.
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)
3.Lateral side rises with dumbbells 6 x 4.
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)
2.Lateral side rises with dumbbells 6 x 3.
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
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)
3.Lateral side rises with dumbbells 6 x 3.
4.Good Mornings (seated) 4 x 4.
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
5 - 6 - 7 Days:
Competition
Week Total: 60
Month Total: 848

5 week Comp cycle

Week 1

Monday
Bench
55% 3x1, 65% 3x1, 70% 3x1, 75% 3x2, 80% 3x1, 85% 2x1
Flies
5x10
Squat

50% 2x1, 60% 3x1, 70% 3x5, 80% 3x2, 85% 2x2
Good mornings
5x5
Wednesday
Deadlift
50% 3x1, 60% 2x2, 70% 3x2, 75% 2x3, 80% 2x4, 85% 2x2
Bench
55% 3x1, 65% 3x1, 70% 3x1, 75% 3x1, 80% 2x1
Flies
5x10
Deadlift off pins
50% 2x1, 60% 2x1, 70% 2x2, 80% 3x3
Lunges
5x5
Friday
Bench
50% 2x2, 55% 3x1, 65% 3x1, 70% 3x1, 75% 2x2, 80% 2x4, 85% 1x1
Flies
5x10
Squat
50% 3x2, 60% 3x1, 70% 2x2, 75% 3x2, 80% 2x4
Good mornings

5x5
Week 2
Monday
Squat
50% 2x1, 60% 2x1, 70% 3x2, 75% 2x3
Bench
50% 2x1, 60% 3x1, 70% 2x1, 75% 2x3
Flies
5x10
Wednesday (Skills Evaluation)
Squat
50% 2x1, 60% 2x1, 70% 2x2, 80% 1x3, 90% 1x1, 95% 1x1
Bench
50% 2x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1, 95% 1x1
Deadlift
50% 3x1, 60% 2x1, 70% 2x2, 80% 1x2, 90% 1x1, 95% 1x1
Friday
Squat
50% 2x1, 60% 3x1, 70% 3x1, 75% 3x4
Bench
55% 3x1, 65% 3x2, 75% 3x4
Flies

5x10
Good mornings
5x5
Week 3
Monday
Squat
55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2
Bench
55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1
Flies
5x10
Good mornings
5x5
Wednesday
Deadlift to knees
55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2
Bench
55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2
Flies
5x10
Deadlift off pins
60% 3x2, 70% 2x1, 80% 2x4

Lunges
5x5
Friday
Bench
55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2
Flies
5x10
Squat
55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2
Good mornings
5x5
Week 4
Monday
Squat
55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2
Bench
55% 2x2, 65% 2x2, 80% 3x4
Flies
5x10
Good mornings
5x5
Wednesday

Bench
55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2
Deadlift
50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2
Flies
5x10
Lunges
5x5
Friday
Squat
55% 2x3, 65% 2x1, 80% 2x2
Bench
55% 3x1, 65% 1x1, 70% 2x1
Flies
5x10
Good mornings
5x5
Week 5
Monday
Deadlift
50% 3x1, 60% 3x2, 70% 3x2
Bench

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

Wednesday
Squat
50% 3x1, 60% 3x2, 70% 2x3
Bench
50% 3x1, 60% 3x2, 70% 2x2
Rest Friday
Saturday Meet!
Sheiko Plan gime1
Monthly training plan 1
For bench press
Basis period (preparative time).

1 week
Monday
1.Bench Press 50% 51, 60% 41, 70% 32, 75% 35 (30)
2.Squat 40% 61, 50% 61, 60% 64 (36)
3.Bench Press 50% 51, 60% 51, 70% 44 (26)
4.Flat Dumbbell Flies 85.
5.Incline Sit-Ups 85. Total: 92 lifts
Wednesday

1.Bench Press 50% 51, 60% 51, 70% 42, 75% 32, 80% 22,
75% 32, 70% 41, 60% 51, 50% 61. (49)
2.Leg Extension 105.
3.Bench press locality (Lockaut) 36.
4.Parallel Bar Dips 65.
5.Tricep pressdown (with straght bar) 85.
6.Hyperextensions 84. Total: 49 lifts
Friday
1.Bench Press 50% 51, 60% 41, 70% 32, 80% 25 (25)
2.Squat 50% 41, 60% 41, 70% 34 (20)
3.Close-Grip Bench Press 50% 41, 60% 42, 65% 35 (27)
4.Pec Dec Flies 85.
5.Latisimus dorsi. 85.
6.Incline Sit-Ups 105. Total: 72 lifts
Satuday
1.Incline Bench Press with Barbell 46.
2.Flat Dumbbell Bench Press 26.
3.Parallel Bar Dips 46.
4.Tricep pressdown (with straght bar) 105.
5.Goodmorning 65. Total for the week: 213 lifts
2 week
Monday

1.Bench Press 50% 51, 60% 41, 70% 32, 80% 25 (25)
2.Leg Press 65.
3.Bench Press 55% 51, 65% 41, 75% 35 (24)
4.Flat Dumbbell Flies 85.
5.Latisimus dorsi. 105.
6.Incline Sit-Ups 105 Total: 49 lifts
Wednesday
1.Bench Press 50% 61, 60% 51, 70% 42, 75% 32,
80% 22, 85% 12, 80% 22, 75% 32,
65% 51, 55% 71 (53)
2.Squat 50% 51, 60% 51, 65% 54 (30)
3.Bench press locality (Lockaut) 35.
4.Tricep pressdown (with straght bar) 105.
5.Hyperextensions 84. Total: 83 lifts
Friday
1.Bench Press 50% 51, 60% 41, 70% 32, 80% 35 (30)
2.Leg Extension 85.
3.Wide-Grip Bench Press * 35% 82, 45% 64 (40)

4.Latisimus dorsi. 85.

5.Parallel Bar Dips 65.
6.Incline Sit-Ups 104. Total: 70 lifts

Satuday
1.Bench Press 50% 61, 60% 61, 65% 64 (36)
2.Bench press locality (Lockaut) 25.
3.Standig Barbell Curl 84.
4.Hyperextensions 84. Total: 36 lifts
Total for the week: 238 lifts.
3 week
Monday
1.Bench Press 55% 51, 65% 41, 75% 32, 85% 24 (23)
2.Leg Extension 105.
3.Bench Press 50% 51, 60% 41, 70% 31, 80% 34 (24)
4.Pec Dec Flies 105.
5.Triceps 105.
6.Incline Sit-Ups 104. Total: 47 lifts
Wednesday
1.Bench Press 50% 61, 60% 51, 70% 41, 75% 32,
80% 22, 85% 12, 80% 22, 75% 31,
70% 41, 60% 61, 50% 81 (52)
2.Barbell Lunges 5+55.
3.Bench press locality 35.
4.Latisimus dorsi. 85.
5.Hyperextensions 64. Total: 52 lifts

Friday
1.Bench Press 50% 51, 60% 41, 70% 32, 80% 38 (39)
2.Flat Dumbbell Flies 85.
3.Leg Press 55.
4. 85.
5.Incline Sit-Ups 104. Total: 39 lifts
Satuday
1.Incline Bench Press with Barbell 46.
2.Bench press locality 26.
3.Parallel Bar Dips 46.
4.Latisimus dorsi. 85. Total: 00 lifts
Total for the week:138 lifts.
4 week

Monday
1.Bench Press 50% 51, 60% 41, 70% 32, 80% 35. (30)
2.Squat 50% 51, 60% 51, 70% 44. (26)
3.Bench Press 50% 51, 60% 51, 70% 54. (30)
4.Latisimus dorsi 105.
5.Hyperextensions 85. Total: 86 lifts
Wednesday
1.Bench Press 50% 51, 60% 51, 70% 52, 75% 42,

80% 32, 85% 22, 80% 32, 75% 41,

70% 61, 60% 81, 50% 101 (72)
2.Bench press locality 25.
3.Pec Dec Flies 85.
4.Triceps 85.
5.Incline Sit-Ups 124. Total: 72 lifts
Friday
1.Bench Press 50% 51, 60% 41, 70% 32, 80% 35 (30)
2.Leg Extension 85.
3.Bench Press 50% 51, 60% 51, 70% 54. (30)
4.Latisimus dorsi 85.
5.Seated Goodmornings 55. Total: 60 lifts
Satuday
1.Bench Press 50% 61, 60% 61, 65% 65. (42)
2.Flat Dumbbell Flies 105.
3.Parallel Bar Dips 45.
4.Tricep pressdown (with straght bar) 85.
5. Incline Sit-Ups 104. Total: 42 lifts
Total for the week: 260 lifts.

ANALYZ MONTHLY PLAN 1

ZONES

1 week

2 week

3 week

4 week

Total 4 weeks

30 1500

22 1100

24 1200

41 2050

117 5850

51 60%

31 1860

31 1860

24 1440

24 1440

110 6600

61 70%

55 3850

53 3710

21 1470

98 6860

227 15890

75%

27 2025

27 2025

15 1125

12 900

81 6075

80%

14 - 1120

33 - 2640

44 - 3520

42 - 3360

133 - 10640
16 - 1360

50%

85%

--

2 - 170

10 - 850

4 - 340

90%

95%

--

--

- -

-684

100%

--

Total lifts

157**

168

138

221

Intens%

65,9%

68,5%

69,6%

67,6%

10355

11505

9605

554

561

531

67,8%

14950

46415

509

2155

Exemplary 6- TI the weekly plan for training of the group of the novices
Week 1

1 day (Monday)
1. Box squat
2. Dumbell bench
3. Dumbell Flies
4. Pull ups
5. hanging leg raises

3 day (Wednesday)
1. Incline bench
2. Push Ups (hands shoulder width)
3.Deadlift from pins (bar should 1-2
below the knee cap)
4. Lunges
5. Hyperextension

6 reps 2 sets, add+10[kg] do 5 reps 6 sets (42)

8 reps 6 sets (48)
10 reps 5 sets (50)d>
6 reps 6 sets (36)
8 reps 5 sets (40)

4 reps 2 sets, add +5[kg] do 4 reps 5 sets (28)

8 reps 6 sets (48)
5 reps 2 sets, add +10[kg] do 5 reps 2 sets,
add +15[kg] do 4 reps 5 sets (40)
5 reps each leg for 5 sets. (25)
10 reps 4 sets. (40)

5 day (Friday)
6 reps 1 set, add +10[kg] do 5 reps 2 sets, add+15[kg] do
5 reps 5 sets (41)
2. Bench (close grip, index finger on 6 reps 1 set, add +5[kg] do 6 reps 2 sets. add+10[kg] do
the smooth)
5 reps 5 sets (43)
3. Dumbell flies
10 reps 5 sets. (50)
4. Seated good mornings
5 reps 5 sets. (25)
5. Sport games ( G.P.P )
30 minutes (football, basketball, [n]/[tennis])d>
1. Box squat

Week 2

1 day (Monday)
1. Box squat
2. Seated barbell press (behind the
neck)
3. Dumbell flies
4. Push ups (hands wider than
shoulders)
5. Hyperextension

8 reps 1 set, add +10[kg] do 6 reps 2 sets, add+20[kg] of

4 reps 5 sets (40)
5 reps 2 sets, add+5[kg] do 5 reps 5 sets, (40)
10 reps 5 sets. (50)
10 reps 5 sets (50)
10 reps 4 sets. (40)

3 day (Wednesday)
1. Deadlift from pins (bar is set 1- 2 6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do
above knee level)
5 reps 5 sets (38)
5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 4
2. Incline bench press (average grip)
reps 5 sets (35)
3. Tricep pushdowns
10 reps 5 sets (50)d>
4. Stiff leg deadlift
6 reps 5 sets (30)
8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+20[kg] do
5. Leg Press
6 reps 4 sets (48)
6. Hanging leg raises
10 reps 4 sets. (40)

5 day (Friday)
1. Squat (no box)
2. Bench press (average grip)
3. Dumbell flies
4. Dips
5. Seated Good mornings
6. Sport games ( G.P.P.)

6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg]

do 5 reps 4 sets (38)
5 reps 1 set, add+5[kg] do 5 reps 2 sets,
add+10[kg]
do 5 reps 5 sets (40)
10 reps 5 sets. (50)
8 reps 5 sets (40)
5 reps 5 sets (25)
30-45 minutes

Week 3

1 day (Monday)
1. Box squat
2. Bench press (average grip)
3. Push ups (hands wider than
shoulders)
4. Leg Press
5. Standing Good mornings

8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg]

do 5 reps 5 sets (40)
8 reps 1 set, add+5[kg] do 6 reps 1 set, add+10[kg] do 4
reps 2 sets, add+15[kg] do 3 reps 4 sets(34)
10 reps 5 sets. (50)
8 reps 1 set, add+10[kg] do 8 reps 1 set, add+20[kg] do 6
reps 5 sets (46)
5 reps 5 sets. (25)

3 day (Wednesday)
1. Deadlift to the knees
2. Dips (with weight)
3. Tricep pushdowns
4. Kettle ball squats (squat down
holding a kettle ball with both hands.
Squat down until the Hip joint is
lower than the knee joint.)

5 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg]

do 4 reps 6 sets (39)
6 reps 6 sets (36)
10 reps 5 sets (50)
5 reps 5 sets. (25)

5. hanging leg raises

10 reps 4 sets. (40)

5 day (Friday)
1. Bench Press
2. Squat (no Box)
3. Push ups (hands wider than
shoulders)
4. Tricep pushdowns
5. straight leg sit ups
6. Sport games (G.P.P)

6 reps 1 set, Add+10[kg] do 5 reps 2 sets, Add+15[kg]

do 5 reps 5 sets(41)
6 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg]
do 4 reps 5 sets (36)
8 reps 5 sets (40)
10 reps 5 sets (50)
10 reps 5 sets (50)
30 minutes

Week 4

1 day (Monday)
1. Squat (no box)
2. Bench Press (average grip)
3. Dips
4. Leg Press
5. Seated Goodmornings

8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do

5 reps 5 sets (45)
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do
5 reps 4 sets (40)
8 reps 5 sets. (40)
8 reps 5 sets (40)
5 reps 5 sets. (25)

3 day (Wednesday)
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 4
reps 5 sets (31)
2. Deadlift From Pins (bar located 1- 5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4
2 below the knee)
reps 2 sets, add+25[kg] do 3 reps 4 sets (30)
3. Stiff leg deadlifts
6 reps 5 sets (30)
4. Dumbell Flies
10 reps 5 sets. (50)
5. Kettle ball squats
6 reps 6 sets. (25)
1. Bench Press

5 day (Friday)
1. Squat (no box)
2. Bench press
3. Dumbell flies

6 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 6

reps 5 sets (42)
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do
4 reps 5 sets (40)
10 reps 5 sets. (50)

4. Pushups (hands wider than

shoulders)
5. Straight leg sit ups
6. hanging leg raises

8 reps 5 sets. (40)

10 reps 4 sets. (40)
10 reps 3 sets. (30)

Week 5

1 day (Monday)
1. Box squat
2. Bench Press
3. Pushups (hands wider than
shoulders)
4. Squat
5. hanging leg raises

6 reps1 set, add+10[kg] do 6 reps 1 set, add+20[kg] do 5

reps 4 sets (32)
8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do
4 reps 5 sets (34)
6 reps 5 sets (30)
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 5
reps 4 sets (31)
10 reps 4 sets (40)

3 day (Wednesday)
1. Deadlift
2. Bench Press (narrow grip Index
finger on the smooth)
3. Dumbell Flies
4. Kettle ball Squats
5. Hyperextension
5 day (Friday)
1. Incline bench (average grip)
2. Squat (no box)
3. Bench press
4. Leg press
5. Sport games (G.P.P)

5 reps 2 sets, add+10[kg] do 4 reps 2 sets, add+15[kg]

do 4 reps 5 sets (38)
6 reps 1 set, add+10[kg] do 6 reps 5 sets (36)
10 reps 5 sets. (50)
5 reps 5 sets. (25)
8 reps 4 sets. (32)

4 reps 5 sets. (20)

6 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4
reps 2 sets, add+25[kg] do 3 reps 3 sets (28)
5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg]. do
5 reps 5 sets (35)
8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+15[kg] do
8 reps 4 sets (56)
30-40 minutes

Week 6

1 day (Monday)
1. Squat (no box)
2. Bench Press

5 reps 1 set, add+10[kg], do 4 reps 1 set, add+20[kg] do

3 reps 2 sets, add+30[kg] do 2 reps 3 sets (21)
6 reps 1 set, add+10[kg] do 5 reps 1 sets, add+20[kg] do
4 reps 1 set, add+25[kg] do 3 reps 4 sets (27)

3. Dumbell Flies
4. Hanging leg raises

10 reps 5 sets (50)

10 reps 4 sets (40)

3 day (Wednesday)
1. Deadlift (standing on blocks 3-4) 4 reps 2 sets, add+10[kg] do 3 reps 4 sets (20)
2. Seated barbell press (behind the
5 reps 1 sets, add+5[kg] do 4 reps 5 sets (25)
neck)
3. Dips
5 reps 5 sets (25)
4. Deadlift from Pins (pins are located 4 reps 1 set, add+10[kg] do 4 reps 1 set, add+20[kg] do 3
1-2 below the knee)
reps 4 sets (20)
5. Hyperextension
8 reps 4 sets (32)

5 day (Friday)
1. Squat (no box)
2. Bench press
3. Kettle ball squats
4. Stiff leg deadlift
5. Sport games (G.P.P)

6 reps 1 set, add+10[kg] do 6 reps 2 sets . add+15[kg] do

6 reps 4 sets (42)
8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 5
reps 5 sets (39)
5 reps 5 sets (25)
5 reps 5 sets (25)
20-30 minutesd>

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% 51,60% 42,70% 32,75% 35.(34)
2.Squat 50% 51,60% 52,70% 55.(40)
3.Bench press 50% 61,60% 62,65% 64.(42)
4.Flat dumbbells flies105.
5.Good mornings (standing) 55.
Total: 116 lifts
3 day (Wednesday)
1.Deadlift 50% 51,60% 52,70% 42,75% 34.(35)
2.Incline bench press 46.

3.Dips 55.
4.Deadlift from boxes 50% 51,60% 52,70% 42,80% 34.(35)
5.Squats Scissors 5+55.
6.Abs 103.
Total: 65 lifts
5 day (Friday)
1.Bench press 50% 71,55% 61,60% 51,65% 41, 70% 32,75% 22,70% 32,65%
41, 60% 61,55% 81,50% 101.(66)
2.Flat dumbbells flies105.
3.Squat 50% 51,60% 42,70% 32,75% 35.(34)
4.French press 105.
5.Good mornings (seating) 55.
Total: 100 lifts
Total in a week: 286 lifts

2 WEEK
1 day (Monday)
1.Squat 50% 51,60% 42,70% 32,80%25.(29)
2.Bench press 50% 51,60% 41,70% 32,80% 26.(27)
3.Flat dumbbells flies105.
4.Push ups on the floor with weight (hands shoulders wider) 105
5.Squat 55% 31,65% 31,75% 34.(18)
6.Good mornings (standing) 55.
Total: 74 lifts
3 day (Wednesday)
1.Deadlift till knees 50% 41,60% 42,70% 44.(28)
2.Bench press 50% 51,60% 52,70% 45.(35)
3.Flat dumbbells flies105.
4.Deadlift 50% 41,60% 41,70% 32,75% 35.(29)
5.Squat scissors 5+55.
Total: 92 lifts
5 day (Friday)
1.Squat 50% 41,60% 41,70% 32,75% 36(29)
2.Bench press 50% 61,60% 51,70% 42,75% 32,80% 22, 75% 41,70% 51,60%
61,50% 71.(51)
3.Flat dumbbells flies105.

4.Triceps 105.
5.Squat 55% 31,65% 31,75% 24.(14)
6.Good mornings (seated) 65.
Total: 80 lifts
Total in a week: 246 lifts
3 WEEK
1 day (Monday)
1.Squat 50% 51,60% 42,70% 32,80% 35.(34)
2.Bench press 50% 51,60% 41,70% 32,80% 35.(30)
3.Flat dumbbells flies105.
4.Push ups with weight 105.
5.Squat 50% 51,60% 51,70% 55.(35)
6.Good mornings (standing) 55.
Total: 99 lifts
3 day (Wednesday)
1.Deadlift till knees 50% 41,60% 41,70% 42,75% 44(32)
2.Bench press 50% 61,60% 51,70% 42,75% 32, 80% 22,75% 32,70% 41,65%
51, 60% 61,55% 71,50% 81.(65)
3.Flat dumbbells flies105.
4.Deadlift from boxes 60% 51,70% 52,80% 44.(31)
5.Squat Scissors 5+55.
6.Abs 103.
Total: 123 lifts
5 day (Friday)
1.Bench press 50% 51,60% 41,70% 32,80% 25.(25)
2.Squat 50% 51,60% 51,70% 52,75% 45.(40)
3.Bench press 50% 61,60% 62,65% 64.(42)
4.Flat dumbbells flies105.
5.Good mornings (standing) 55.
Total: 107 lifts
Total in a week: 329 lifts
4 WEEK
1 day (Monday))
1.Squat 50% 51,60% 41,70% 32,80% 32, 85% 23.(27)

2.Bench press 50% 51,60% 41,70% 32,80% 35.(30)

3.Flat dumbbells flies105.
4.Dips 85.
5.Squat 50% 51,60% 41,70% 32,80% 24.(23)
6.Good mornings (standing) 55.
Total: 80 lifts
3 day (Wednesday)
1.Bench press 50% 51,60% 41,70% 32,80% 32, 85% 23.(27)
2.Deadlift 50% 41,60% 41,70% 32,80% 32, 85% 23.(26)
3.Bench press 55% 51,65% 51,75% 44.(26)
4.Flat dumbbells flies105.
5.Squats Scissors 5+55.
Total: 79 lifts
5 day (Friday)
1.Squat 50% 51,60% 41,70% 32,80% 36.(33)
2.Bench press 50% 51,60% 51,70% 55.(40)
3.Flat dumbbells flies105.
4.Dips 85.
5.Good mornings (seating) 55.
6.Abs 103.
Total: 73 lifts
Total in a week: 232 lifts
Total in a month: 1093 lifts
Month # 2 of the plan

Monthly Training Plan - 2

In base (preparation) period by coach Boris Sheiko
(50% 5X1 where: 50% - percentage of maximum; 5 reps; 1 - sets)
1 WEEK
1 day (Monday)
1.
2.
3.
4.

Bench press 50% 51, 60% 42, 70% 32, 80% 36 (37)
Squat 50% 51,60% 41,70% 32,80% 35 (30)
Bench press 50% 51,60% 51,70% 55 (35)
Flat dumbbells flies 105.

5. Squat 55% 51,65% 41,75% 35 (24)

5. Good mornings (standing) 55.
Total: 126 lifts
3 day (Wednesday)
1. Deadlift 50% 41,60% 42,70% 32,80% 35.(33)
2. Bench press 50% 51,60% 51,70% 42,75% 32,80% 22, 85% 12,80% 22,75%
32,70% 41,65% 61, 60% 81,55% 101,50% 121 (80)
3. Flat dumbbells flies 105.
4. Deadlift from boxes 60% 51,70% 42,80% 33,90% 24 (30)
5. Squats Scissors 5+55.
6. Abs 103.
Total: 143 lifts
5 day (Friday)
1. Squat 50% 51,60% 42,70% 32,80% 35 (34)
2. Bench press 50% 51,60% 42,70% 32,80% 26 (31)
3. Dips 65.
4. Squat 50% 51,60% 52,70% 44 (31)
4. French press 105.
5. Good mornings (seating) 55.
Total: 96 lifts
Total in a week: 286 lifts

2 WEEK
1 day (Monday)
1. Squat 50% 51,60% 42,70% 32,80% 22, 90% 13 (26)
2. Bench press 50% 51,60% 41,70% 32,80% 26 (27)
3. Flat dumbbells flies105.
4. Push ups on the floor with weight (hands wider shoulders) 105.
5. Squat 50% 51,60% 41,70% 32,80% 24 (23)
6. Good mornings (standing) 55.
Total: 76 lifts
3 day (Wednesday)
1. Deadlift till knees 50% 41,60% 42,70% 32,75% 34(30)
2. Bench press 50% 51,60% 51,70% 42,75% 32, 80% 22,75% 32,70% 52,60%
71,50% 91(60)
3. Flat dumbbells flies105.

4. Deadlift 50% 41,60% 41,70% 32,80% 35.(29)

5. Squats Scissors 5+55.
Total:119 lifts
5 day (Friday)
1. Bench press 50% 51,60% 42,70% 32,80% 25 (29)
2. Squat 50% 51,60% 52,70% 55 (40)
3. Bench press 55% 41,65% 31,75% 25 (17)
4. Dips 85.
5. Leg presses 65.
6. Good mornings (seating) 65.
Total: 86 lifts
Total in a week: 281 lifts
3 WEEK
1 day (Monday)
1. Squat 50% 51,60% 42,70% 32,80% 35.(34)
2. Bench press 50% 51,60% 41,70% 32,80% 35.(30)
3. Squat 50% 61,60% 61,65% 64 (36)
4. Bench press 55% 51,65% 52,75% 44 (31)
5. Flat dumbbells flies105.
6. Good mornings (standing) 55.
Total:131 lifts
3 day (Wednesday)
1. Deadlift 50% 41,60% 41,70% 32,80% 33, 85% 23 (29)
2. Bench press 50% 61,60% 51,70% 42,75% 32, 80% 22,85% 12,80% 22.75%
32, 70% 51,65% 71,60% 91,55% 111, 50% 131 (86)
3. Flat dumbbells flies105.
4. Deadlift from boxes 65% 51,75% 52,85% 44.(31)
5. Squats Scissors 5+55.
6. Abs 103.
Total: 146 lifts
5 day (Friday)
1.
2.
3.
4.
5.

Bench press 50% 51,60% 41,70% 32,80% 36 (33)

Squat 50% 51,60% 41,70% 32,80% 32, 85% 23,80% 33 (36)
Bench press 50% 51,60% 52,70% 55.(40)
Flat dumbbells flies105.
Good mornings (seating) 55.

Total: 109 lifts

Total in a week: 386 lifts
4 WEEK
1 day (Monday)
1. Squat 50% 51,60% 41,70% 32,80% 32, 85% 22,90% 12 (27)
2. Bench press 50% 51,60% 41,70% 32,80% 32, 85% 22,80% 32 (31)
3. Flat dumbbells flies 105.
4. Dips 85.
5. Squat 55% 41,65% 41,75% 35 (23)
6. Good mornings (standing) 55.
Total: 81 lifts
3 day (Wednesday)
1. Deadlift till knees 50% 31, 60% 32, 70% 32, 75% 24(23)
2. Bench press 50% 51, 60% 51, 70% 42, 75% 32, 80% 32, 75% 41, 70% 51,
65% 61, 60% 71, 55% 81, 50% 91 (65)
3. Deadlift 50% 41, 60% 41, 70% 32, 80% 36 (32)
4. Flat dumbbells flies105.
5. Squats Scissors 5+55.
6. Abs 103.
Total: 120 lifts
5 day (Friday)
1. Squat 50% 51,60% 41,70% 32,80% 37 (36)
2. Bench press 50% 51,60% 41,70% 32,80% 26 (27)
3. Flat dumbbells flies105.
4. Dips 85.
5. Good mornings (seating) 55.
Total: 63 lifts
Total in a week: 264 lifts
Total in a month: 1296 lifts