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Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 1 - Day 1
Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
75%

77.5
92.5
107.5
115.0

6
6
6

@
@
@

40%
50%
60%

90.0
112.5
132.5

5
5
4

@
@
@

50%
60%
70%

77.5
92.5
107.5

Squat
1 x
1 x
4 x

Benchpress
1 x
1 x
4 x
Flyes
5 x
Abs
3 x 10 @

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 1 - Day 2
Benchpress
1
1
2
2
2
2
1
1
1

x
x
x
x
x
x
x
x
x

5
5
4
3
2
3
4
5
6

@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
75%
70%
60%
50%

Leg Extension
5 x 10 @
Benchpress pin press
6 x

Dips
5 x

Back Extension
4 x

77.5
92.5
107.5
115.0
122.5
115.0
107.5
92.5
77.5

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 1 - Day 3
Benchpress
1
1
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
4
3

@
@
@

50%
60%
70%

112.5
132.5
155.0

Squat
1 x
1 x
4 x

Close Grip Benchpress


1 x
2 x
5 x

4
4
3

@
@
@

Flyes
5 x

Latissimus
5 x

Abs
5 x 10 @

50%
60%
65%

77.5
92.5
100.0

Boris Sheiko - Bench Press specialization


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

Dumbbell Press
2 x

Dips
4 x

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

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 2 - Day 1
Benchpress
1
1
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

55%
65%
75%

85.0
100.0
115.0

Leg Press
5 x

Benchpress
1 x
1 x
5 x

5
4
3

@
@
@

Flyes
5 x

Latissimus
5 x 10 @
Abs
5 x 10 @

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 2 - Day 2
Benchpress
1
1
2
2
2
1
2
2
1
1

x
x
x
x
x
x
x
x
x
x

6
5
4
3
2
2
2
3
5
7

@
@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
85%
80%
75%
65%
55%

77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
100.0
85.0

5
5
4

@
@
@

50%
60%
65%

112.5
132.5
145.0

Squat
1 x
1 x
5 x

Bench Press Pin Press


5 x

Triceps Pushdown
5 x 10 @
Back Extension
4 x

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 2 - Day 3
Bench Press
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Leg Extension
5 x

Wide-grip Bench Press


2 x
4 x

8
6

@
@

Latissimus
5 x

Dips
5 x
Abs
4 x 10 @

35%
45%

52.5
67.5

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 2 - Day 4
Bench Press
1 x
1 x
4 x

6
6
6

@
@
@

50%
60%
65%

Bench Press Pin Press


5 x

Barbell Curl
4 x

Back Extension
4 x

77.5
92.5
100.0

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 3 - Day 1
Benchpress
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

50%
65%
75%
85%

77.5
100.0
115.0
130.0

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Leg Extension
5 x 10 @
Benchpress
1
1
1
4

x
x
x
x

5
4
3
3

@
@
@
@

Pec Deck Flies


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

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 3 - Day 2
Benchpress
1
1
1
2
2
2
2
1
1
1
1

x
x
x
x
x
x
x
x
x
x
x

6
5
4
3
2
2
2
3
4
6
8

@
@
@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
85%
80%
75%
70%
60%
50%

Lunges
5 x

Bench Press Pin Press


5 x

Latissimus
5 x

Back Extension
4 x

77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
92.5
77.5

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 3 - Day 3
Benchpress
1
1
2
8

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

Chest Muscles
5 x

Leg Press
5 x

Weighted Pushups
5 x

Abs
4 x

77.5
92.5
107.5
122.5

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 3 - Day 4
Incline Bench Press
4 x

Bench Press Pin Press


6 x

Dips
4 x

Latissimus
5 x

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 4 - Day 1
Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
5
4

@
@
@

50%
60%
70%

112.5
132.5
155.0

@
@
@

50%
60%
70%

77.5
92.5
107.5

Squat
1 x
1 x
4 x

Benchpress
1 x
1 x
4 x

5
5
5

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

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 4 - Day 2
Benchpress
1
1
2
2
2
2
2
1
1
1
1

x 5
x 5
x 5
x 4
x 3
x 2
x 3
x 4
x 6
x 8
x 10

@
@
@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
85%
80%
75%
70%
60%
50%

Bench Press Pin Press


5 x

Pec Deck Flies


5 x

Triceps
5 x
Abs
4 x 12 @

77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
92.5
77.5

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 4 - Day 3
Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

50%
60%
70%

77.5
92.5
107.5

Leg Extension
5 x

Benchpress
1 x
1 x
4 x

5
4
5

@
@
@

Latissimus
5 x

Seated Goodmorning
5 x

Boris Sheiko - Bench Press specialization


Bench 4 x week
Week 4 - Day 4
Bench Press
1 x
1 x
5 x

6
6
6

@
@
@

50%
60%
65%

Dumbbel Flies
5 x 10 @
Dips
4 x

Triceps Pushdown
5 x

Abs
4 x

77.5
92.5
100.0

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.

ng cycle
g cycle.

Boris Sheiko - Program 32


Week 1 - Day 1
Squat
1
1
2
3

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

112.5
132.5
155.0
167.5

@
@
@
@

50%
60%
70%
75%

77.5
92.5
107.5
115.0

Benchpress
1
1
2
3

x
x
x
x

3
3
3
2

Flat Dumbell Flies


3 x 10 @

Boris Sheiko - Program 32


Week 1 - Day 2
Squat
1
2
2
1
1
3

x
x
x
x
x
x

3
3
2
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

112.5
132.5
155.0
177.5
200.0

3
3
2
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

77.5
92.5
107.5
122.5
137.5

5
4
3
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

120.0
145.0
167.5
192.5
215.0

Benchpress
1
1
2
1
1
3

x
x
x
x
x
x

Deadlift
1
1
2
1
1
3

x
x
x
x
x
x

Boris Sheiko - Program 32


Week 1 - Day 3
Squat
1
2
2
4

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

112.5
132.5
155.0
167.5

@
@
@
@

50%
60%
70%
75%

77.5
92.5
107.5
115.0

Benchpress
1
2
2
4

x
x
x
x

3
3
3
2

Flyes
5 x 10 @
Goodmornings
5 x

Abs
3 x 10 @

If you improved your 1-rep max, use your new maxes in the next training cycle
after the competition. Do not use the new maxes in this current training cycle.

Week 2 - Day 1
Squat
1
1
2
4

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

55%
65%
75%

122.5
145.0
167.5

Benchpress
1
1
2
5

x
x
x
x

5
5
3
3

Flyes
5 x 10 @
Squat
1 x
2 x
4 x

3
3
3

@
@
@

Boris Sheiko - Program 32

Boris Sheiko - Program 32


Week 2 - Day 2
Deadlift Standing on Boxes
1
2
2
1

x
x
x
x

3
2
2
3

@
@
@
@

50%
60%
65%
70%

120.0
145.0
155.0
167.5

@
@
@
@
@

50%
60%
70%
80%
85%

77.5
92.5
107.5
122.5
130.0

50%
60%
70%
80%

120.0
145.0
167.5
192.5

Benchpress
1
1
2
2
3

x
x
x
x
x

3
3
3
3
2

Flyes
5 x 10 @
Deadlift
1
1
2
5

x
x
x
x

3
3
3
3

@
@
@
@

Abs
3 x 10 @

Boris Sheiko - Program 32


Week 2 - Day 3
Benchpress
1
1
2
5

x
x
x
x

3
3
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Squat
1
1
2
6

x
x
x
x

Benchpress
1
1
2
5

x
x
x
x

3
3
3
3

Flyes
5 x 10 @
Goodmornings
5 x

Boris Sheiko - Program 32


Week 3 - Day 1
Squat
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@
@

55%
65%
70%
80%
85%

85.0
100.0
107.5
122.5
130.0

Benchpress
1
1
2
3
3

x
x
x
x
x

5
5
3
2
1

Flat Dumbell Flyes


4 x

abs
3 x 10 @

Boris Sheiko - Program 32


Week 3 - Day 2
Benchpress
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Flat Dumbelll Flies


4 x

3
3
3
2

@
@
@
@

Deadlift
1
2
2
5

x
x
x
x

Goodmornings
5 x

50%
60%
70%
75%

120.0
145.0
167.5
180.0

Boris Sheiko - Program 32


Week 3 - Day 3
Squat
1
2
2
3

x
x
x
x

3
3
2
2

@
@
@
@

50%
60%
70%
75%

112.5
132.5
155.0
167.5

@
@
@
@

50%
60%
70%
75%

77.5
92.5
107.5
115.0

Benchpress
1
1
2
4

x
x
x
x

3
3
3
2

Goodmornings (seated)
5 x

Boris Sheiko - Program 32


Week 4 - Day 1
Benchpress
1
2
2
4

x
x
x
x

3
3
2
1

@
@
@
@

50%
60%
70%
75%

77.5
92.5
107.5
115.0

3
2
2

@
@
@

50%
60%
70%

120.0
145.0
167.5

Deadlift
1 x
2 x
4 x
Abs
2 x

Boris Sheiko - Program 32


Week 4 - Day 2
Squat
1 x
2 x
3 x

3
3
2

@
@
@

50%
60%
70%

112.5
132.5
155.0

@
@
@

50%
60%
70%

77.5
92.5
107.5

Benchpress
1 x
2 x
3 x

3
3
2

Boris Sheiko - Program 32


Week 4 - Day 3
Competition day

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


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

ete on

Boris Sheiko program 29


Week 1 - Day 1
Benchpress
1
2
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
75%

77.5
92.5
107.5
115.0

5
5
5

@ 50%
@ 60%
@ 70%

112.5
132.5
155.0

@ 50%
@ 60%
@ 70%

77.5
92.5
107.5

Squat
1 x
2 x
5 x

Benchpress
1 x
2 x
4 x

6
6
4

Flat Dumbell Flies


5 x 10 @
Goodmornings (standing)
5 x

Boris Sheiko program 29


Week 1 - Day 2
Deadlift to Knees
1
1
2
4

x
x
x
x

3
3
3
3

@
@
@
@

50%
60%
70%
75%

120.0
145.0
167.5
180.0

Incline Benchpress
4 x

Dips
5 x

Deadlift from boxes


1
1
2
4

x
x
x
x

4
4
4
3

@
@
@
@

Lunges
5 x
Abs
3 x 10 @

55%
65%
75%
85%

132.5
155.0
180.0
205.0

Boris Sheiko program 29


Week 1 - Day 3
Benchpress
1
1
1
2
2
2
1
1
1

x
x
x
x
x
x
x
x
x

5
5
4
3
2
3
4
6
8

@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
75%
70%
60%
50%

77.5
92.5
107.5
115.0
122.5
115.0
107.5
92.5
77.5

Flat Dumbell Flies


5 x 10 @
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

Goodmornings
5 x

50%
60%
70%
75%

112.5
132.5
155.0
167.5

Boris Sheiko program 29


Week 2 - Day 1
Squat
1
2
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
5

x
x
x
x

5
4
2
3

Flat Dumbelll Flies


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

3
3
2

@ 45%
@ 55%
@ 60%

Goodmornings (standing)
5 x

100.0
122.5
132.5

Boris Sheiko program 29


Week 2 - Day 2
Deadlift Up To Knees
1
1
2
4

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

120.0
145.0
167.5
180.0

@ 50%
@ 60%
@ 65%

77.5
92.5
100.0

Benchpress
1 x
2 x
4 x

6
6
6

Deadlift from Boxes


1
1
2
4

x
x
x
x

4
4
4
4

@
@
@
@

Lunges
5 x

55%
65%
75%
80%

132.5
155.0
180.0
192.5

Boris Sheiko program 29


Week 2 - Day 3
Squat
1
1
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@
@
@
@

50%
60%
70%
80%
75%
65%
55%

77.5
92.5
107.5
122.5
115.0
100.0
85.0

Benchpress
1
1
2
2
1
1
1

x
x
x
x
x
x
x

5
4
3
2
3
5
7

Flat Dumbelll Flies


5 x 10 @
Squat
1 x
2 x
4 x

5
5
4

@ 50%
@ 60%
@ 70%

Goodmornings (seated)
5 x

112.5
132.5
155.0

Boris Sheiko program 29


Week 3 - Day 1
Squat
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

55%
65%
75%
85%

122.5
145.0
167.5
190.0

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

Flat Dumbelll Flies


5 x 10 @
Weighted Pushups
5 x 10 @
Squat
1
1
1
4

x
x
x
x

3
3
3
3

@
@
@
@

50%
60%
70%
80%

Goodmornings (standing)
5 x

112.5
132.5
155.0
177.5

Boris Sheiko program 29


Week 3 - Day 2
Deadlift off box
2 x
2 x
4 x

3
3
3

@ 50%
@ 60%
@ 65%

120.0
145.0
155.0

@
@
@
@
@
@

77.5
92.5
107.5
122.5
130.0
122.5

Benchpress
1
1
2
3
2
2

x
x
x
x
x
x

5
4
3
2
2
3

50%
60%
70%
80%
85%
80%

Flat Dumbelll Flies


5 x 10 @
Deadlift from boxes
1
2
2
3

x
x
x
x

4
4
3
2

@
@
@
@

Lunges
5 x

60%
70%
80%
90%

145.0
167.5
192.5
215.0

Boris Sheiko program 29


Week 3 - Day 3
Squat
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
7

x
x
x
x

5
4
3
3

Flat Dumbell Flies


5 x 10 @
Millitary Press
5 x

Goodmornings (standing)
5 x

Boris Sheiko program 29


Week 4 - Day 1
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@ 55%
@ 65%
@ 75%

85.0
100.0
115.0

Benchpress
1 x
1 x
5 x

5
5
4

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Front Squats
2 x
2 x
3 x

5
4
3

@ 40%
@ 50%
@ 60%

Goodmornings (standing)
5 x

90.0
112.5
132.5

Boris Sheiko program 29


Week 4 - Day 2
Benchpress
1
1
2
2
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

77.5
92.5
107.5
122.5
130.0

4
4
3
3
2
2

@
@
@
@
@
@

50%
60%
70%
80%
85%
80%

120.0
145.0
167.5
192.5
205.0
192.5

@ 50%
@ 60%
@ 70%

77.5
92.5
107.5

Deadlift
1
1
2
2
3
3

x
x
x
x
x
x

Benchpress
1 x
1 x
4 x

5
5
5

Flat Dumbell Flies


5 x 10 @

Boris Sheiko program 29


Week 4 - Day 3
Squat
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@
@
@
@
@
@

50%
60%
70%
80%
85%
80%
70%
60%
50%

77.5
92.5
107.5
122.5
130.0
122.5
107.5
92.5
77.5

Benchpress
1
1
2
2
2
2
1
1
1

x
x
x
x
x
x
x
x
x

6
5
4
3
2
3
4
6
8

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Goodmornings (seated)
5 x

Abs
3 x 10 @

Boris Sheiko - Program 31


Week 1 - Day 1
Benchpress
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
85%

77.5
92.5
107.5
130.0

5
5
2
2
4
6
8
7
5
3

@
@
@
@
@
@
@
@
@
@

50%
60%
70%
70%
70%
70%
70%
70%
70%
70%

112.5
132.5
155.0
155.0
155.0
155.0
155.0
155.0
155.0
155.0

@
@
@

50%
60%
70%

77.5
92.5
107.5

50%
60%
65%

112.5
132.5
145.0

Squat
1
1
1
1
1
1
1
1
1
1

x
x
x
x
x
x
x
x
x
x

Benchpress
1 x
2 x
4 x

6
6
6

Flat Dumbell Flies


5 x 10 @
Squat
1 x
2 x
4 x

5
5
4

@
@
@

Goodmornings (standing)
5 x

Boris Sheiko - Program 31


Week 1 - Day 2
Deadlift to Knees
1 x
2 x
4 x

4
4
4

@
@
@

50%
60%
70%

#VALUE!
#VALUE!
#VALUE!

x 5 @
x 5 @
x 4 @
x 3 @
x 2 @
x 1 @
x 2 @
x 3 @
x 4 @
x 6 @
x 8 @
x 10 @
x 12 @

50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5

60%
70%
80%
90%

#VALUE!
#VALUE!
#VALUE!
#VALUE!

Benchpress
1
1
2
2
2
2
2
2
1
1
1
1
1

Flat Dumbell Flies


5 x 10 @
Deadlift from boxes
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

Squat Scissors
5 x

Abs
3 x 10 @

Boris Sheiko - Program 31


Week 1 - Day 3
Squat
1
1
2
2
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

112.5
132.5
155.0
177.5
190.0

50%
60%
70%
80%

77.5
92.5
107.5
122.5

55%
65%
75%

122.5
145.0
167.5

Benchpress
1
2
2
6

x
x
x
x

5
4
3
2

@
@
@
@

5 x

5
5
4

@
@
@

Dips

Squat
1 x
2 x
4 x

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

Week 2 - Day 1
Benchpress
1
1
2
2
3

x
x
x
x
x

5
4
3
2
1

@
@
@
@
@

50%
60%
70%
80%
90%

77.5
92.5
107.5
122.5
137.5

5
4
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@

55%
65%

85.0
100.0

Squat
1
1
2
5

x
x
x
x

Benchpress
1 x
1 x

5
5

Boris Sheiko - Program 31


5 x

75%

Flyes
5 x 10 @
Leg Press
5 x

Goodmornings (standing)
5 x

115.0

Boris Sheiko - Program 31


Week 2 - Day 2
Deadlift Standing on Boxes
1 x
2 x
4 x

3
3
3

@
@
@

50%
60%
65%

#VALUE!
#VALUE!
#VALUE!

@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
85%
75%
65%
55%

77.5
92.5
107.5
115.0
122.5
130.0
115.0
100.0
85.0

50%
65%
75%
85%

#VALUE!
#VALUE!
#VALUE!
#VALUE!

Benchpress
1
1
2
2
2
2
1
1
1

x
x
x
x
x
x
x
x
x

6
5
4
3
2
1
3
5
7

Flyes
5 x 10 @
Deadlift
1
2
2
4

x
x
x
x

3
3
3
2

@
@
@
@

Squat Scissors
5 x

Abs
4 x 10 @

Boris Sheiko - Program 31


Week 2 - Day 3
Squat
1
1
2
2
4

x
x
x
x
x

5
4
3
2
2

@
@
@
@
@

Incline Press
4 x

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

50%
60%
70%
80%
85%

112.5
132.5
155.0
177.5
190.0

Boris Sheiko - Program 31


Week 3 - Day 1
Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
5
8
3
6
2
7
4

@
@
@
@
@
@
@
@

50%
60%
70%
70%
70%
70%
70%
70%

112.5
132.5
155.0
155.0
155.0
155.0
155.0
155.0

@
@
@

55%
65%
75%

85.0
100.0
115.0

Squat
1
1
1
1
1
1
1
1

x
x
x
x
x
x
x
x

Benchpress
1 x
1 x
5 x

5
5
5

Flat Dumbell Flyes


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

Boris Sheiko - Program 31


Week 3 - Day 2
Deadlift up to Knees
1
1
2
4

x
x
x
x

4
4
3
2

@
@
@
@

50%
60%
70%
80%

#VALUE!
#VALUE!
#VALUE!
#VALUE!

x 8 @
x 7 @
x 6 @
x 5 @
x 4 @
x 3 @
x 2 @
x 1 @
x 2 @
x 3 @
x 4 @
x 6 @
x 8 @
x 10 @
x 12 @

50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

77.5
85.0
92.5
100.0
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5

60%
70%
80%
90%

#VALUE!
#VALUE!
#VALUE!
#VALUE!

Benchpress
1
1
1
1
1
2
2
2
2
1
1
1
1
1
1

Flat Dumbelll Flies


5 x 10 @
Deadlift from boxes
1
2
2
3

x
x
x
x

4
4
3
2

@
@
@
@

Leg Press
5 x

Abs
3 x 10 @

Boris Sheiko - Program 31


Week 3 - Day 3
Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
4
3
3
2
3

@
@
@
@
@
@

50%
60%
70%
80%
85%
80%

112.5
132.5
155.0
177.5
190.0
177.5

@
@
@

50%
60%
70%

77.5
92.5
107.5

Squat
1
1
2
2
3
3

x
x
x
x
x
x

Benchpress
1 x
2 x
5 x

5
5
5

Flat Dumbell Flies


5 x 10 @
Goodmornings (seated)
5 x

Boris Sheiko - Program 31


Week 4 - Day 1
Squat
1
1
2
2
2
3
2

x
x
x
x
x
x
x

5
4
3
3
2
1
2

@
@
@
@
@
@
@

50%
60%
70%
80%
85%
90%
80%

112.5
132.5
155.0
177.5
190.0
200.0
177.5

@
@
@
@
@

50%
60%
70%
80%
85%

77.5
92.5
107.5
122.5
130.0

Benchpress
1
1
2
2
4

x
x
x
x
x

5
4
3
3
2

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Lunges
5 x

Roman Chair Situp


4 x 10 @

Boris Sheiko - Program 31


Week 4 - Day 2
Benchpress
1
1
2
2
3
2

x
x
x
x
x
x

5
5
4
2
1
3

@
@
@
@
@
@

50%
60%
70%
80%
90%
80%

77.5
92.5
107.5
122.5
137.5
122.5

4
4
3
2
1

@
@
@
@
@

50%
60%
70%
80%
90%

#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Deadlift
1
1
2
2
2

x
x
x
x
x

Flat Dumbell Flyes


5 x 10 @
Leg press
6 x

Abs
3 x 10 @

Boris Sheiko - Program 31


Week 4 - Day 3
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@

55%
65%
75%

85.0
100.0
115.0

50%
60%
70%

112.5
132.5
155.0

Benchpress
1 x
1 x
4 x

5
5
5

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

5
5
5

@
@
@

Squat
1 x
1 x
4 x

Goodmornings (seated)
5 x

gram 31

gram 31

gram 31

gram 31

gram 31

gram 31

gram 31

gram 31

gram 31

gram 31

gram 31

gram 31

Boris Sheiko - Beginners training program 1


Week 1 - Day 1
Benchpress
1
2
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
75%

77.5
92.5
107.5
115.0

5
5
5

@ 50%
@ 60%
@ 70%

112.5
132.5
155.0

@ 50%
@ 60%
@ 65%

77.5
92.5
100.0

Squat
1 x
2 x
5 x

Benchpress
1 x
2 x
4 x

6
6
6

Flat Dumbell Flies


5 x 10 @
Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1


Week 1 - Day 2
Deadlift
1
2
2
4

x
x
x
x

5
5
4
3

@
@
@
@

50%
60%
70%
75%

120.0
145.0
167.5
180.0

Incline Benchpress
6 x

Dips
5 x

Deadlift from boxes


1
2
2
4

x
x
x
x

5
5
4
3

@
@
@
@

Lunges
5 x
Abs
3 x 10 @

50%
60%
70%
80%

120.0
145.0
167.5
192.5

Boris Sheiko - Beginners training program 1


Week 1 - Day 3
Benchpress
1
1
1
1
2
2
2
1
1
1
1

x 7
x 6
x 5
x 4
x 3
x 2
x 3
x 4
x 6
x 8
x 10

@
@
@
@
@
@
@
@
@
@
@

50%
55%
60%
65%
70%
75%
70%
65%
60%
55%
50%

77.5
85.0
92.5
100.0
107.5
115.0
107.5
100.0
92.5
85.0
77.5

Flat Dumbell Flies


5 x 10 @
Squat
1
2
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
75%

112.5
132.5
155.0
167.5

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

Boris Sheiko - Beginners training program 1


Week 2 - Day 1
Squat
1
2
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
6

x
x
x
x

5
4
3
2

Flat Dumbelll Flies


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

3
3
3

@ 55%
@ 65%
@ 75%

122.5
145.0
167.5

Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1


Week 2 - Day 2
Deadlift Up To Knees
1 x
2 x
4 x

4
4
4

@ 50%
@ 60%
@ 70%

120.0
145.0
167.5

@ 50%
@ 60%
@ 70%

77.5
92.5
107.5

Benchpress
1 x
2 x
5 x

5
5
4

Flyes
5 x 10 @
Deadlift
1
1
2
5

x
x
x
x

4
4
3
3

@
@
@
@

Lunges
5 x

50%
60%
70%
75%

120.0
145.0
167.5
180.0

Boris Sheiko - Beginners training program 1


Week 2 - Day 3
Squat
1
1
2
6

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
75%

112.5
132.5
155.0
167.5

@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
75%
70%
60%
50%

77.5
92.5
107.5
115.0
122.5
115.0
107.5
92.5
77.5

Benchpress
1
1
2
2
2
1
1
1
1

x
x
x
x
x
x
x
x
x

6
5
4
3
2
4
5
6
7

Flat Dumbelll Flies


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

3
3
2

@ 55%
@ 65%
@ 75%

122.5
145.0
167.5

Goodmornings (seated)
5 x

Boris Sheiko - Beginners training program 1


Week 3 - Day 1
Squat
1
2
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

Flat Dumbelll Flies


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

5
5
5

@ 50%
@ 60%
@ 70%

112.5
132.5
155.0

Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1


Week 3 - Day 2
Deadlift Up To Knees
1
1
2
4

x
x
x
x

4
4
4
4

@
@
@
@

50%
60%
70%
75%

120.0
145.0
167.5
180.0

@
@
@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%

77.5
92.5
107.5
115.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5

Benchpress
1
1
2
2
2
2
1
1
1
1
1

x
x
x
x
x
x
x
x
x
x
x

6
5
4
3
2
3
4
5
6
7
8

Flat Dumbelll Flies


5 x 10 @
Deadlift from boxes
1 x
2 x
4 x

5
5
4

@ 60%
@ 70%
@ 80%

Lunges
5 x
Abs
3 x 10 @

145.0
167.5
192.5

Boris Sheiko - Beginners training program 1


Week 3 - Day 3
Benchpress
1
1
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
5
5
4

@
@
@
@

50%
60%
70%
75%

112.5
132.5
155.0
167.5

@ 50%
@ 60%
@ 65%

77.5
92.5
100.0

Squat
1
1
2
5

x
x
x
x

Benchpress
1 x
2 x
4 x

6
6
6

Flat Dumbell Flies


5 x 10 @
Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1


Week 4 - Day 1
Squat
1
1
2
5
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

112.5
132.5
155.0
177.5
190.0

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

5
4
3
2

@
@
@
@

Squat
1
1
2
4

x
x
x
x

50%
60%
70%
80%

112.5
132.5
155.0
177.5

Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1


Week 4 - Day 2
Benchpress
1
1
2
2
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

77.5
92.5
107.5
122.5
130.0

4
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

120.0
145.0
167.5
192.5
205.0

@ 55%
@ 65%
@ 75%

85.0
100.0
115.0

Deadlift
1
1
2
2
3

x
x
x
x
x

Benchpress
1 x
1 x
4 x

5
5
4

Flat Dumbell Flies


5 x 10 @
Lunges
5 x

Boris Sheiko - Beginners training program 1


Week 4 - Day 3
Squat
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@ 50%
@ 60%
@ 70%

77.5
92.5
107.5

Benchpress
1 x
1 x
5 x

5
5
5

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Goodmornings (seated)
5 x

Abs
3 x 10 @

Program 30 - beginners 2
Week 1 - Day 1
Benchpress
1
2
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@ 50%
@ 60%
@ 70%

77.5
92.5
107.5

Squat
1
1
2
5

x
x
x
x

Benchpress
1 x
1 x
5 x

5
5
5

Flat Dumbell Flies


5 x 10 @
Squat
1 x
1 x
5 x

5
4
3

@ 55%
@ 65%
@ 75%

122.5
145.0
167.5

Goodmornings (standing)
5 x

Program 30 - beginners 2
Week 1 - Day 2
Deadlift
1
2
2
5

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
80%

120.0
145.0
167.5
192.5

x 5 @
x 5 @
x 4 @
x 3 @
x 2 @
x 1 @
x 2 @
x 3 @
x 4 @
x 6 @
x 8 @
x 10 @
x 12 @

50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5

Benchpress
1
1
2
2
2
2
2
2
1
1
1
1
1

Flat Dumbell Flies


5 x 10 @
Deadlift from boxes
1
2
3
4

x
x
x
x

5
4
3
2

@
@
@
@

Lunges
5 x
Abs
3 x 10 @

60%
70%
80%
90%

145.0
167.5
192.5
215.0

Program 30 - beginners 2
Week 1 - Day 3
Squat
1
2
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

50%
60%
70%
80%

77.5
92.5
107.5
122.5

112.5
132.5
155.0

Benchpress
1
2
2
6

x
x
x
x

5
4
3
2

@
@
@
@

5 x

5
5
4

@ 50%
@ 60%
@ 70%

Dips

Squat
1 x
2 x
4 x

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

Program 30 - beginners 2
Week 2 - Day 1
Squat
1
2
2
2
3

x
x
x
x
x

5
4
3
2
1

@
@
@
@
@

50%
60%
70%
80%
90%

112.5
132.5
155.0
177.5
200.0

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
6

x
x
x
x

5
4
3
2

Flat Dumbelll Flies


5 x 10 @
Weighted Pushups (hands wider than shoulders)
5 x 10 @
Squat
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

Goodmornings (standing)
5 x

Program 30 - beginners 2
Week 2 - Day 2
Deadlift Up To Knees
1
2
2
4

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
75%

120.0
145.0
167.5
180.0

@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
75%
70%
60%
50%

77.5
92.5
107.5
115.0
122.5
115.0
107.5
92.5
77.5

Benchpress
1
1
2
2
2
2
2
1
1

x
x
x
x
x
x
x
x
x

5
5
4
3
2
3
5
7
9

Flat Dumbell Flies


5 x 10 @
Deadlift
1
1
2
5

x
x
x
x

4
4
3
3

@
@
@
@

Lunges
5 x

50%
60%
70%
80%

120.0
145.0
167.5
192.5

Program 30 - beginners 2
Week 2 - Day 3
Benchpress
1
2
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
5
5

@ 50%
@ 60%
@ 70%

112.5
132.5
155.0

4
3
2

@ 55%
@ 65%
@ 75%

85.0
100.0
115.0

Squat
1 x
2 x
5 x

Benchpress
1 x
1 x
5 x
Dips
5 x

Leg press
5 x

Goodmornings (seated)
5 x

Program 30 - beginners 2
Week 3 - Day 1
Squat
1
2
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

5
4
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

6
6
6

@ 50%
@ 60%
@ 65%

112.5
132.5
145.0

@ 55%
@ 65%
@ 75%

85.0
100.0
115.0

Benchpress
1
1
2
5

x
x
x
x

Squat
1 x
1 x
4 x

Benchpress
1 x
2 x
4 x

5
5
4

Flat Dumbell Flyes


5 x 10 @
Goodmornings (standing)
5 x

Program 30 - beginners 2
Week 3 - Day 2
Deadlift
1
1
2
3
3

x
x
x
x
x

4
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

120.0
145.0
167.5
192.5
205.0

x 6 @
x 5 @
x 4 @
x 3 @
x 2 @
x 1 @
x 2 @
x 3 @
x 5 @
x 7 @
x 9 @
x 11 @
x 13 @

50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
55.0
50.0

Benchpress
1
1
2
2
2
2
2
2
1
1
1
1
1

Flat Dumbelll Flies


5 x 10 @
Deadlift from boxes
1 x
2 x
4 x

5
5
4

@ 65%
@ 75%
@ 85%

Lunges
5 x
Abs
3 x 10 @

155.0
180.0
205.0

Program 30 - beginners 2
Week 3 - Day 3
Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
4
3
3
2
3

@
@
@
@
@
@

50%
60%
70%
80%
85%
80%

112.5
132.5
155.0
177.5
190.0
177.5

@ 50%
@ 60%
@ 70%

77.5
92.5
107.5

Squat
1
1
2
2
3
3

x
x
x
x
x
x

Benchpress
1 x
2 x
5 x

5
5
5

Flat Dumbell Flies


5 x 10 @
Goodmornings (seated)
5 x

Program 30 - beginners 2
Week 4 - Day 1
Squat
1
1
2
2
2
2

x
x
x
x
x
x

5
4
3
3
2
1

@
@
@
@
@
@

50%
60%
70%
80%
85%
90%

112.5
132.5
155.0
177.5
190.0
200.0

@
@
@
@
@
@

50%
60%
70%
80%
85%
80%

77.5
92.5
107.5
122.5
130.0
122.5

Benchpress
1
1
2
2
2
2

x
x
x
x
x
x

5
4
3
3
2
3

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

4
4
3

@ 55%
@ 65%
@ 75%

Squat
1 x
1 x
5 x

122.5
145.0
167.5

Goodmornings (standing)
5 x

Program 30 - beginners 2
Week 4 - Day 2
Deadlift Up To Knees
1
2
2
4

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

120.0
145.0
167.5
180.0

5
5
4
3
3
4
5
6
7
8
9

@
@
@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%

77.5
92.5
107.5
115.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5

4
4
3
3

@
@
@
@

50%
60%
70%
80%

120.0
145.0
167.5
192.5

Benchpress
1
1
2
2
2
1
1
1
1
1
1

x
x
x
x
x
x
x
x
x
x
x

Deadlift
1
1
2
6

x
x
x
x

Flat Dumbell Flyes


5 x 10 @
Lunges
5 x

Abs
3 x 10 @

Program 30 - beginners 2
Week 4 - Day 3
Squat
1
1
2
7

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
6

x
x
x
x

5
4
3
2

Flat Dumbelll Flies


5 x 10 @
Dips
5 x

Goodmornings (seated)
5 x

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 1 - Day 1
Squat
1
2
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

50%
60%
70%

112.5
132.5
155.0

Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

Flyes
5 x 10 @
Squat
1 x
1 x
5 x

5
5
4

@
@
@

Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 1 - Day 2
Deadlift
1
1
2
5

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
80%

120.0
145.0
167.5
192.5

@
@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
75%
70%
65%
60%
50%

77.5
92.5
107.5
115.0
122.5
115.0
107.5
100.0
92.5
77.5

Benchpress
1
1
2
2
2
2
1
1
1
1

x 6
x 5
x 4
x 3
x 2
x 3
x 4
x 6
x 8
x 10

Flyes
5 x 10 @
Deadlift up to knees
1 x
1 x
5 x

4
4
4

@
@
@

50%
60%
70%

120.0
145.0
167.5

Goodmornings (standing)
5 x

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 1 - Day 3
Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@

55%
65%
75%

85.0
100.0
115.0

Squat
1
1
2
5

x
x
x
x

Benchpress
1 x
1 x
5 x

5
4
3

Flyes
5 x 10 @
Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 1 - Day 4
Deadlift standing on boxes
2 x
4 x

3
2

@
@

50%
60%

120.0
145.0

Incline Benchpress
4 x

Dips (weighted)
5 x

Deadlift off boxes


1
2
2
4

x
x
x
x

4
4
3
2

@
@
@
@

60%
70%
80%
90%

Goodmornigs (seated)
5 x

145.0
167.5
192.5
215.0

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 2 - Day 1
Benchpress
1
1
2
3
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

77.5
92.5
107.5
122.5
130.0

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@

55%
65%
75%

85.0
100.0
115.0

Squat
1
1
2
5

x
x
x
x

Benchpress
1 x
2 x
4 x

4
4
4

Flyes
5 x 10 @
Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 2 - Day 2
Deadlift standing on boxes
1 x
2 x
4 x

3
3
2

@
@
@

50%
60%
65%

120.0
145.0
155.0

@
@
@
@
@
@
@
@

50%
60%
70%
80%
75%
70%
60%
50%

77.5
92.5
107.5
122.5
115.0
107.5
92.5
77.5

Benchpress
1
1
2
3
2
1
1
1

x
x
x
x
x
x
x
x

5
4
3
2
3
4
6
8

Flyes
5 x 10 @
Deadlift up to knees
1
1
2
5

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
80%

120.0
145.0
167.5
192.5

Goodmornings (standing)
5 x

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 2 - Day 3
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@

55%
65%
75%

85.0
100.0
115.0

50%
60%
70%

112.5
132.5
155.0

Benchpress
1 x
1 x
5 x

5
4
3

Flyes
5 x 10 @
Squat
1 x
1 x
4 x

5
5
4

@
@
@

Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 2 - Day 4
Press behind the neck
5 x

Incline Benchpress
6 x

Dips
5 x

Deadlift up to knees
1
1
2
5

x
x
x
x

4
4
3
2

@
@
@
@

50%
60%
70%
75%

Goodmornings (seated)
5 x

120.0
145.0
167.5
180.0

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 3 - Day 1
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

50%
60%
70%

112.5
132.5
155.0

Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

Flyes
5 x 10 @
Squat
1 x
1 x
5 x

5
5
5

@
@
@

Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 3 - Day 2
Deadlift
1
1
2
5

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
80%

120.0
145.0
167.5
192.5

x 8 @
x 7 @
x 6 @
x 5 @
x 4 @
x 3 @
x 2 @
x 1 @
x 2 @
x 3 @
x 4 @
x 6 @
x 8 @
x 10 @
x 12 @

50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

77.5
85.0
92.5
100.0
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5

Benchpress
1
1
1
1
1
2
2
2
2
2
1
1
1
1
1

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

4
4
4

@
@
@

50%
60%
70%

Goodmornings (seated)
5 x

120.0
145.0
167.5

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 3 - Day 3
Squat
1
1
2
3
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

112.5
132.5
155.0
177.5
190.0

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

50%
60%
65%

112.5
132.5
145.0

Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

Chest Muscles
5 x 10 @
Squat
1 x
1 x
4 x

6
6
6

@
@
@

Dips
6 x
Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 3 - Day 4
Deadlift standing on boxes
1 x
2 x
4 x

3
3
3

@
@
@

50%
60%
65%

120.0
145.0
155.0

@
@
@

50%
60%
65%

77.5
92.5
100.0

Benchpress
1 x
1 x
5 x

6
6
6

Triceps
5 x 10 @
Deadlift off boxes
1
2
2
4

x
x
x
x

4
4
4
4

@
@
@
@

50%
70%
80%
85%

120.0
167.5
192.5
205.0

Goodmornings (standing)
5 x

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 4 - Day 1
Squat
1
1
2
7

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

50%
60%
70%
80%
85%
80%

77.5
92.5
107.5
122.5
130.0
122.5

Benchpress
1
1
2
2
3
2

x
x
x
x
x
x

5
4
3
3
2
3

@
@
@
@
@
@

5 x

Dips

Chest muscles
5 x 10 @
Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 4 - Day 2
Deadlift standing on boxes
1 x
2 x
4 x

3
3
2

@
@
@

50%
60%
70%

120.0
145.0
167.5

@
@
@
@

50%
60%
70%
75%

77.5
92.5
107.5
115.0

50%
60%
70%
80%
85%

120.0
145.0
167.5
192.5
205.0

Benchpress
1
1
2
5

x
x
x
x

5
5
5
4

Chest muscles
5 x 10 @
Deadlift
1
1
2
3
3

x
x
x
x
x

4
4
3
3
2

@
@
@
@
@

Goodmornings (standing)
5 x

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 4 - Day 3
Squat
1
1
2
3
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

112.5
132.5
155.0
177.5
190.0

50%
60%
70%
80%

77.5
92.5
107.5
122.5

55%
65%
75%

122.5
145.0
167.5

Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

5 x

Dips

Chest Muscles
5 x 10 @
Squat
1 x
1 x
5 x

4
3
3

@
@
@

Abs
5 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 4 - Day 4
Deadlift up to knees
1
1
2
4

x
x
x
x

4
4
3
2

@
@
@
@

50%
60%
70%
80%

120.0
145.0
167.5
192.5

Push ups
5 x

Incline Benchpress
6 x

Deadlift off boxes


1
1
2
4

x
x
x
x

4
4
3
3

@
@
@
@

60%
70%
80%
90%

145.0
167.5
192.5
215.0

Goodmornings (seated)
5 x

Competition Period
Week 1 - Day 1
Squat
1
2
2
3

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

112.5
132.5
155.0
167.5

@
@
@
@

50%
60%
70%
75%

77.5
92.5
107.5
115.0

Benchpress
1
1
2
3

x
x
x
x

3
3
3
2

Chest Muscles
4 x

Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 1 - Day 2
Squat
1
1
2
2
1
3

x
x
x
x
x
x

3
3
3
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

112.5
132.5
155.0
177.5
200.0

3
3
3
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

77.5
92.5
107.5
122.5
137.5

3
3
2
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

120.0
145.0
167.5
192.5
215.0

Benchpress
1
1
2
2
1
3

x
x
x
x
x
x

Deadlift
1
1
2
1
1
3

x
x
x
x
x
x

Week 1 - Day 3
Squat
1
1
2
6

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

55%
65%

122.5
145.0

Benchpress
1
1
2
6

x
x
x
x

3
3
3
3

Flyes
5 x 10 @
Squat
1 x
1 x

3
3

@
@

Boris Sheiko - Candidate To Master of Sports


training period and competition period
4 x

75%

167.5

Good Mornings (seated)


5 x

Week 1 - Day 4
Deadlift up to Knees
1 x
1 x
4 x

4
4
4

@
@
@

50%
60%
70%

120.0
145.0
167.5

Incline Benchpress
6 x

Dips (weighted)
5 x

Deadlift off boxes


1
1
2
4

x
x
x
x

3
3
3
3

@
@
@
@

55%
65%
75%
85%

132.5
155.0
180.0
205.0

Abs
5 x 10 @

If you improved your 1-rep max, use your new maxes in the next training cycle
after the competition. Do not use the new maxes in this current training cycle.

Week 2 - Day 1
Squat
1
1
2
3
3

x
x
x
x
x

3
3
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

112.5
132.5
155.0
177.5
190.0

@
@
@
@
@

50%
60%
70%
80%
90%

77.5
92.5
107.5
122.5
137.5

Benchpress
1
1
2
2
2

x
x
x
x
x

3
3
3
2
1

Boris Sheiko - Candidate To Master of Sports


training period and competition period
2 x

80%

122.5

50%
60%
70%

112.5
132.5
155.0

Chest muscles
5 x 10 @
Squat
1 x
1 x
4 x

4
4
4

@
@
@

Abs
3 x 10 @

Week 2 - Day 2
Deadlift
1
1
2
3
3

x
x
x
x
x

3
3
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

120.0
145.0
167.5
192.5
205.0

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
5

x
x
x
x

3
3
3
3

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

3
3
3

@
@
@

55%
65%
75%

132.5
155.0
180.0

Goodmornings (standing)
5 x

Week 2 - Day 3
Squat
1 x
1 x
2 x

3
3
3

@
@
@

50%
60%
70%

112.5
132.5
155.0

Boris Sheiko - Candidate To Master of Sports


training period and competition period
5 x

80%

177.5

@
@
@
@
@

50%
60%
70%
80%
85%

77.5
92.5
107.5
122.5
130.0

55%
65%
75%

122.5
145.0
167.5

Benchpress
1
1
2
2
3

x
x
x
x
x

3
3
3
2
1

Chest Muscles
5 x 10 @
Squat
1 x
1 x
4 x

3
3
2

@
@
@

Abs
3 x 10 @

Week 2 - Day 4
Benchpress
1 x
2 x
5 x

3
3
3

@
@
@

3
3
3
2

@
@
@
@

55%
65%
75%

85.0
100.0
115.0

50%
60%
70%
80%

120.0
145.0
167.5
192.5

Dips
5 x
Deadlift
1
1
2
6

x
x
x
x

Goodmornings (seated)
5 x

Week 3 - Day 1
Benchpress
1 x
1 x
2 x

3
3
3

@
@
@

50%
60%
70%

77.5
92.5
107.5

Boris Sheiko - Candidate To Master of Sports


training period and competition period
2 x
2 x

2
1

@
@

80%
85%

122.5
130.0

3
3
3
2

@
@
@
@

50%
60%
70%
80%

112.5
132.5
155.0
177.5

3
3
2

@
@
@

55%
65%
75%

85.0
100.0
115.0

Squat
1
1
2
5

x
x
x
x

Benchpress
1 x
1 x
4 x
Flyes
4 x

Good Mornings
4 x

Week 3 - Day 2
Benchpress
1
2
2
6

x
x
x
x

3
3
3
3

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

50%
60%
70%
80%

120.0
145.0
167.5
192.5

Chest Muscles
4 x

x
x
x
x

3
3
2
2

@
@
@
@

3 x

Deadlift
1
1
2
5
Abs

Week 3 - Day 3
Squat
1 x
1 x

3
3

@
@

50%
60%

112.5
132.5

Boris Sheiko - Candidate To Master of Sports


training period and competition period
2 x
2 x
2 x

3
2
1

@
@
@

70%
80%
85%

155.0
177.5
190.0

50%
60%
70%
80%

77.5
92.5
107.5
122.5

55%
65%
75%

122.5
145.0
167.5

Benchpress
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

4 x

3
3
3

@
@
@

Flyes

Squat
1 x
1 x
4 x

Good Mornings
4 x

Week 3 - Day 4
Incline Benchpress
5 x

Dips
5 x
Triceps
5 x 10 @
Deadlift
1
2
2
4

x
x
x
x

3
3
3
3

@
@
@
@

4 x

50%
60%
70%
75%

120.0
145.0
167.5
180.0

Abs

Week 4 - Day 1
Squat
1 x

50%

112.5

Boris Sheiko - Candidate To Master of Sports


training period and competition period
2 x
2 x
4 x

3
3
2

@
@
@

60%
70%
80%

132.5
155.0
177.5

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Benchpress
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

4 x

Flyes

Good Mornings
4 x

Week 4 - Day 2
Benchpress
1
2
2
4

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

77.5
92.5
107.5
122.5

50%
60%
70%
75%

120.0
145.0
167.5
180.0

Chest muscles
3 x

x
x
x
x

3
2
2
2

@
@
@
@

3 x

Deadlift
1
2
2
4
Abs

Week 4 - Day 3
Squat
1
1
2
3

x
x
x
x

3
3
3
2

Benchpress

@
@
@
@

50%
60%
70%
75%

112.5
132.5
155.0
167.5

Boris Sheiko - Candidate To Master of Sports


training period and competition period
1
1
2
4

x
x
x
x

3
3
3
2

@
@
@
@

3 x

50%
60%
70%
80%

77.5
92.5
107.5
122.5

Flyes

Good Mornings (Seated)


4 x

Week 4 - Day 4
Rest!

Week 5 - Day 1
Deadlift
1 x
2 x
3 x

3
3
2

@
@
@

50%
60%
70%

120.0
145.0
167.5

50%
60%
70%
75%

77.5
92.5
107.5
115.0

Benchpress
1
2
2
2

x
x
x
x

3
3
2
1

@
@
@
@

2 x

Abs

Week 5 - Day 2
Squat
1 x
2 x
3 x

3
3
2

@
@
@

50%
60%
70%

112.5
132.5
155.0

@
@
@

50%
60%
70%

77.5
92.5
107.5

Benchpress
1 x
2 x
3 x

3
3
2

Boris Sheiko - Candidate To Master of Sports


training period and competition period
Week 5 - Day 3
Competition!

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


last workout should be Thursday.
Good luck!

ng cycle
g cycle.

Sunday

Max
Benchpress

152.50

Squat

222.50

Deadlift

240.00

Program by:

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

Spreadsheet by: Klaus Jensen, kl@usjensen.dk


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

Set
1

Updates:

x Reps @ Percent of best lift


x

November 7, 2008

50%

Actual weight
77.5

Numerous programs added:


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

lume than 37

or lower qualification lifter

minor adjustments)

Round to nearest

2.5 unit(s)

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