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Beginner Sheiko Training Programs


EliteFTS.com
I recommend that beginners start with #29, with "beginner" being anyone that has not done a full Sheiko
program starting with accurate and not estimated 1RM. However, the program has just gone through its
"initial" translation from Russian to english, and as such many of the terms and words in there might be a
bit cryptic.
That is why I have included #37. Both programs are very similiar, except #29 has less volume. I would
recommend starting with #29 and then following up with #37 IF YOU ARE NOT PEAKING FOR A
PARTICULAR COMPETITON OR TEST DATE. If you are, then please email me and I can send you a
more appropriate competition cycle.
For example, on program #29, you will see that the first exercise for Monday is "a press laying". Well,
you can either deduce that this is a bench press, or you can look to program 37 and see that the first
exercise listed there is a bench press. The second exercise is "knee bends", which happen to be squats, and
so on and so forth.
Also remember that in Sheiko programs (as well as my training journal), that the number of reps is listed
first, followed by the number of sets (approaches).
Let me know if this is too confusing...
Eric
CITIUS, ALTIUS, FORTIUS

THE PROVISIONAL MONTHLY PLAN - 1


Trainings of arresters in the preparatory period
Week 1 (964 rises for month)
Monday
Bench
50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5
Squat
50% 5x1, 60% 5x2, 70% 5x5
Bench
50% 5x1, 60% 5x1, 70% 4x4
Flies

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10x5
Good mornings
5x5
Wednesday
Deadlift to knees
50% 3x1, 60% 3x1, 70% 3x2, 75% 3x4
Incline bench
6x4
Dips
5x5
Deadlift from pins
55% 4x1, 65% 4x1, 75% 4x2, 85% 3x4
Lunges
5x5
abs
10x3
Friday
Bench
50% 5x1, 60% 5x1, 70% 4x1, 75% 3x2, 80% 2x2,
75% 3x2, 70% 4x1, 60% 6x1, 50% 8x1
Flies
10x5
Squat
50% 5x1, 60% 4x1, 70% 3x2, 75% 3x5

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Good mornings
5x5
Week 2
Monday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5
Bench
50% 5x1, 60% 4x1, 70% 2x2, 80% 3x5
Flies
10x5
Pushups
10x5
Front squat
45% 3x2, 55% 3x2, 60% 2x4
Good mornings
5x5
Wednesday
Deadlift to knees
50% 3x1, 60% 3x1, 70% 3x2, 75% 2x4
Bench
50% 6x1, 60% 6x2, 65% 6x4
Flies
10x5
Deadlift from pins

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


Lunges
5x5
Friday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x2,
75% 3x1, 65% 5x1, 55% 7x1
Flies
10x5
Squats
50% 5x1, 60% 5x2, 70% 4x4
Good mornings
5x5
Week 3
Monday
Squat
55% 5x1, 65% 4x1, 75% 3x2, 85% 2x4
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Flies
10x5
Pushups

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10x5
Squats
50% 3x1, 60% 3x1, 70% 3x1, 80% 3x4
Good mornings
5x5
Wednesday
Deadlift off box
50% 3x2, 60% 3x2, 65% 3x4
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x3, 85% 2x2, 80% 3x2
Flies
10x5
Deadlift from pins
60% 4x1, 70% 4x2, 80% 3x2, 90% 2x3
Lunges
5x5
Friday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x7
Flies
10x5
Military press

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4x5
Good mornings
5x5
Week 4
Monday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x5
Bench
55% 5x1, 65% 5x1, 75% 4x5
Flies
10x5
Dips
8x5
Front squats
40% 5x2, 50% 4x2, 60% 3x3
Good mornings
5x5
Wednesday
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3
Deadlift
50% 3x1, 60% 3x1, 70% 3x2, 80% 3x2, 85% 2x3, 80% 2x3
Bench
50% 5x1, 60% 5x1, 70% 5x4

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Flies
10x5
Friday
Squats
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Bench
50% 6x1, 60% 5x1, 70% 4x2, 80% 3x2, 85% 2x2
80% 3x2, 70% 4x1, 60% 6x1, 50% 8x1
Flies
10x5
Dips
8x5
Good mornings
5x5
Abs
10x3

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)

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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

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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)

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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.

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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)

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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)

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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}

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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

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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

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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
Monthly Training Plan - 1
In base (preparation) period by coach Boris Sheiko (Russia)
(50% 5X1 where: 50% - percentage of maximum; 5 reps; 1 - sets)

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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

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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)

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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
Monthly volume in lifts (reps) by weekly cycles
Exercises

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1 week
2 week
3 week
4 week
Monthly
SQUATS
74
90
109
83
356
BENCH PRESS
142
113
162
123
540
DEADLIFTS
70
57
63
26
216

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Total in a week
286
260
334
232
1112
GOOD MORNINGS
50
55
50
50
205
OTHER
254
275
255
285
1069
Total in a week
590
590
639
567

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2386
Number of workouts
3
3
3
3
12

World Powerlifting

Copyright2001 The World Powerlifting A. Butenko

CMS/MS 9-week Cycle


There are two periods(plans): the training period and the competition period.
Training period
Week 1
1 Day (Monday)
1. Squat
50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29)
2. Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)
3. Lateral side rises with dumbbells 10 x 5
4. Squat
50% 5 x 1, 60% 5 x 1, 70% 4 x 5.(30)
5. Abs 10 x 3 Total: 92
3 Day (Wednesday)

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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)

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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,

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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.

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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

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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

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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

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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)

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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

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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.

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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

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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.

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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)

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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

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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

Links:
http://www.elitefts.com/sheiko/default.asp
http://www.joeskopec.com/programs.html

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