Sheiko All Programs

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%
47.5
57.5
67.5
72.5
1 x
1 x
4 x
6
6
6
@
@
@
40%
50%
60%
55.0
70.0
85.0
5
5
4
@
@
@
50%
60%
70%
47.5
57.5
67.5
Squat
Benchpress
1 x
1 x
4 x
Flyes
5 x
Abs
3 x 10 @

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
47.5
57.5
67.5
72.5
75.0
72.5
67.5
57.5
47.5

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%
47.5
57.5
67.5
75.0
1 x
1 x
4 x
5
4
3
@
@
@
50%
60%
70%
70.0
85.0
97.5
Squat
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%
47.5
57.5
62.5

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

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%
47.5
57.5
67.5
75.0
55%
65%
75%
52.5
62.5
72.5
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 @

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%
47.5
57.5
67.5
72.5
75.0
80.0
75.0
72.5
62.5
52.5
1 x
1 x
5 x
5
5
4
@
@
@
50%
60%
65%
70.0
85.0
90.0
Squat
Bench Press Pin Press

5 x
Triceps Pushdown
5 x 10 @
Back Extension
4 x

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%
47.5
57.5
67.5
75.0
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%
32.5
42.5

Bench 4 x week
Week 2 - Day 4
Bench Press
1 x
1 x
4 x
6
6
6
@
@
@
50%
60%
65%

5 x
Barbell Curl
4 x
Back Extension
4 x
47.5
57.5
62.5

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%
47.5
62.5
72.5
80.0
50%
60%
70%
80%
47.5
57.5
67.5
75.0
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 @

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

5 x
Latissimus
5 x
Back Extension
4 x
47.5
57.5
67.5
72.5
75.0
80.0
75.0
72.5
67.5
57.5
47.5

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
47.5
57.5
67.5
75.0

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

6 x
Dips
4 x
Latissimus
5 x

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%
47.5
57.5
67.5
75.0
1 x
1 x
4 x
5
5
4
@
@
@
50%
60%
70%
70.0
85.0
97.5
@
@
@
50%
60%
70%
47.5
57.5
67.5
Squat
Benchpress
1 x
1 x
4 x
5
5
5
Flyes
5 x 10 @
Latissimus
5 x 10 @
Back Extension
5 x

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%

5 x
Pec Deck Flies

5 x
Triceps
5 x
Abs
4 x 12 @
47.5
57.5
67.5
72.5
75.0
80.0
75.0
72.5
67.5
57.5
47.5

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%
47.5
57.5
67.5
75.0
50%
60%
70%
47.5
57.5
67.5
Leg Extension
5 x
Benchpress
1 x
1 x
4 x
5
4
5
@
@
@
Latissimus
5 x
Seated Goodmorning
5 x

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
47.5
57.5
62.5

Bench 4 x week

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.
Boris Sheiko - Program 31

Week 1 - Day 1
Squat
1
1
2
3
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
75%
70.0
85.0
97.5
105.0
@
@
@
@
50%
60%
70%
75%
47.5
57.5
67.5
72.5
Benchpress
1
1
2
3
x
x
x
x
3
3
3
2
Flat Dumbell Flies

3 x 10 @

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

Week 1 - Day 3
Squat
1
2
2
4
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
75%
70.0
85.0
97.5
105.0
@
@
@
@
50%
60%
70%
75%
47.5
57.5
67.5
72.5
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%
70.0
85.0
97.5
112.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
55%
65%
75%
77.5
90.0
105.0
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
@
@
@

Week 2 - Day 2
Deadlift Standing on Boxes
1
2
2
1
x
x
x
x
3
2
2
3
@
@
@
@
50%
60%
65%
70%
75.0
90.0
97.5
105.0
@
@
@
@
@
50%
60%
70%
80%
85%
47.5
57.5
67.5
75.0
80.0
50%
60%
70%
80%
75.0
90.0
105.0
120.0
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 @

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

Week 3 - Day 1
Squat
1
1
2
5
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@
@
@
@
@
55%
65%
70%
80%
85%
52.5
62.5
67.5
75.0
80.0
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 @

Week 3 - Day 2
Benchpress
1
1
2
5
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
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%
75.0
90.0
105.0
112.5

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

Week 4 - Day 1
Benchpress
1
2
2
4
x
x
x
x
3
3
2
1
@
@
@
@
50%
60%
70%
75%
47.5
57.5
67.5
72.5
3
2
2
@
@
@
50%
60%
70%
75.0
90.0
105.0
Deadlift
1 x
2 x
4 x
Abs
2 x

Week 4 - Day 2
Squat
1 x
2 x
3 x
3
3
2
@
@
@
50%
60%
70%
70.0
85.0
97.5
@
@
@
50%
60%
70%
47.5
57.5
67.5
Benchpress
1 x
2 x
3 x
3
3
2

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.
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%
47.5
57.5
67.5
72.5
1 x
2 x
5 x
5
5
5
@ 50%
@ 60%
@ 70%
70.0
85.0
97.5
@ 50%
@ 60%
@ 70%
47.5
57.5
67.5
Squat
Benchpress
1 x
2 x
4 x
6
6
4
Flat Dumbell Flies

5 x 10 @
Goodmornings (standing)
5 x

Week 1 - Day 2
Deadlift to Knees
1
1
2
4
x
x
x
x
3
3
3
3
@
@
@
@
50%
60%
70%
75%
75.0
90.0
105.0
112.5
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%
82.5
97.5
112.5
127.5

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%
47.5
57.5
67.5
72.5
75.0
72.5
67.5
57.5
47.5
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%
70.0
85.0
97.5
105.0

Week 2 - Day 1
Squat
1
2
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
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%
5 x
62.5
77.5
85.0

Week 2 - Day 2
Deadlift Up To Knees
1
1
2
4
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
75%
75.0
90.0
105.0
112.5
@ 50%
@ 60%
@ 65%
47.5
57.5
62.5
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%
82.5
97.5
112.5
120.0

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

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

Week 3 - Day 2
Deadlift off box
2 x
2 x
4 x
3
3
3
@ 50%
@ 60%
@ 65%
75.0
90.0
97.5
@
@
@
@
@
@
47.5
57.5
67.5
75.0
80.0
75.0
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%
90.0
105.0
120.0
135.0

Week 3 - Day 3
Squat
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
Benchpress
1
1
2
7
x
x
x
x
5
4
3
3
Flat Dumbell Flies

5 x 10 @
Millitary Press
5 x
5 x

Week 4 - Day 1
Squat
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@ 55%
@ 65%
@ 75%
52.5
62.5
72.5
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%
5 x
55.0
70.0
85.0

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

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

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

Week 1 - Day 2
Deadlift to Knees
1 x
2 x
4 x
4
4
4
@ 50%
@ 60%
@ 70%
150.0
180.0
210.0
Benchpress
1
1
2
2
2
2
2
2
1
1
1
1
1
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%
47.5
57.5
67.5
72.5
75.0
80.0
75.0
72.5
67.5
62.5
57.5
52.5
47.5
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 @
60%
70%
80%
90%
180.0
210.0
240.0
270.0

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%
70.0
85.0
97.5
112.5
120.0
50%
60%
70%
80%
47.5
57.5
67.5
75.0
77.5
90.0
105.0
Benchpress
1
2
2
6
x
x
x
x
5
4
3
2
@
@
@
@
5 x
5
5
4
@ 55%
@ 65%
@ 75%
Dips
Squat
1 x
2 x
4 x
French Press
5 x 10 @
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%
47.5
57.5
67.5
75.0
85.0
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@ 55%
@ 65%
@ 75%
52.5
62.5
72.5
Squat
1
1
2
5
Benchpress
1 x
1 x
5 x
5
5
4
Flyes
5 x 10 @

Leg Press
5 x
5 x

Week 2 - Day 2
Deadlift Standing on Boxes
1 x
2 x
4 x
3
3
3
@ 50%
@ 60%
@ 65%
150.0
180.0
195.0
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
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
85%
75%
65%
55%
47.5
57.5
67.5
72.5
75.0
80.0
72.5
62.5
52.5
50%
65%
75%
85%
150.0
195.0
225.0
255.0
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 @

Week 2 - Day 3
Squat
1
1
2
2
4
x
x
x
x
x
5
4
3
2
2
@
@
@
@
@
50%
60%
70%
80%
85%
Incline Press
4 x
Dips
5 x
Squat
5 x 10 @
Roman Chair Situp
4 x 10 @
70.0
85.0
97.5
112.5
120.0

Week 3 - Day 1
Benchpress
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
x
x
x
x
x
x
x
x
5
5
8
3
6
2
7
4
@
@
@
@
@
@
@
@
50%
60%
70%
70%
70%
70%
70%
70%
70.0
85.0
97.5
97.5
97.5
97.5
97.5
97.5
@ 55%
@ 65%
@ 75%
52.5
62.5
72.5
Squat
1
1
1
1
1
1
1
1
Benchpress
1 x
1 x
5 x
5
5
5
Flat Dumbell Flyes

5 x 10 @
Lunges
5 x 10 @
5 x

Week 3 - Day 2
Deadlift up to Knees
1
1
2
4
x
x
x
x
4
4
3
2
@
@
@
@
50%
60%
70%
80%
150.0
180.0
210.0
240.0
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%
47.5
52.5
57.5
62.5
67.5
72.5
75.0
80.0
75.0
72.5
67.5
62.5
57.5
52.5
47.5
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 @
60%
70%
80%
90%
180.0
210.0
240.0
270.0

Week 3 - Day 3
Benchpress
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
x
x
x
x
x
x
5
4
3
3
2
3
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
70.0
85.0
97.5
112.5
120.0
112.5
@ 50%
@ 60%
@ 70%
47.5
57.5
67.5
Squat
1
1
2
2
3
3
Benchpress
1 x
2 x
5 x
5
5
5
Flat Dumbell Flies

5 x 10 @
5 x

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%
70.0
85.0
97.5
112.5
120.0
125.0
112.5
@
@
@
@
@
50%
60%
70%
80%
85%
47.5
57.5
67.5
75.0
80.0
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 @

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%
47.5
57.5
67.5
75.0
85.0
75.0
4
4
3
2
1
@
@
@
@
@
50%
60%
70%
80%
90%
150.0
180.0
210.0
240.0
270.0
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 @

Week 4 - Day 3
Squat
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@ 55%
@ 65%
@ 75%
52.5
62.5
72.5
Benchpress
1 x
1 x
4 x
5
5
5
Flat Dumbelll Flies

5 x 10 @
Dips
5 x
5
5
5
@ 50%
@ 60%
@ 70%
Squat
1 x
1 x
4 x
5 x
70.0
85.0
97.5
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%
47.5
57.5
67.5
75.0
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@ 50%
@ 60%
@ 70%
47.5
57.5
67.5
Squat
1
1
2
5
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%
77.5
90.0
105.0
5 x
Week 1 - Day 2
Deadlift
1
2
2
5
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
80%
75.0
90.0
105.0
120.0
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%
47.5
57.5
67.5
72.5
75.0
80.0
75.0
72.5
67.5
62.5
57.5
52.5
47.5
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%
90.0
105.0
120.0
135.0
Week 1 - Day 3
Squat
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
50%
60%
70%
80%
47.5
57.5
67.5
75.0
70.0
85.0
97.5
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 @
5 x
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%
70.0
85.0
97.5
112.5
125.0
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
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%
70.0
85.0
97.5
112.5
5 x
Week 2 - Day 2
1
2
2
4
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
75%
75.0
90.0
105.0
112.5
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
60%
50%
47.5
57.5
67.5
72.5
75.0
72.5
67.5
57.5
47.5
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%
75.0
90.0
105.0
120.0
Week 2 - Day 3
Benchpress
1
2
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
1 x
2 x
5 x
5
5
5
@ 50%
@ 60%
@ 70%
70.0
85.0
97.5
4
3
2
@ 55%
@ 65%
@ 75%
52.5
62.5
72.5
Squat
Benchpress
1 x
1 x
5 x
Dips
5 x
Leg press
5 x
5 x
Week 3 - Day 1
Squat
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
Benchpress
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
1 x
1 x
4 x
6
6
6
@ 50%
@ 60%
@ 65%
70.0
85.0
90.0
@ 55%
@ 65%
@ 75%
52.5
62.5
72.5
Squat
Benchpress
1 x
2 x
4 x
5
5
4
Flat Dumbell Flyes

5 x 10 @
5 x
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%
75.0
90.0
105.0
120.0
127.5
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%
47.5
57.5
67.5
72.5
75.0
80.0
75.0
72.5
67.5
62.5
57.5
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 @
97.5
112.5
127.5
Week 3 - Day 3
Benchpress
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
x
x
x
x
x
x
5
4
3
3
2
3
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
70.0
85.0
97.5
112.5
120.0
112.5
@ 50%
@ 60%
@ 70%
47.5
57.5
67.5
Squat
1
1
2
2
3
3
Benchpress
1 x
2 x
5 x
5
5
5
Flat Dumbell Flies

5 x 10 @
5 x
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%
70.0
85.0
97.5
112.5
120.0
125.0
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
47.5
57.5
67.5
75.0
80.0
75.0
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
77.5
90.0
105.0
5 x
Week 4 - Day 2
1
2
2
4
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
75%
75.0
90.0
105.0
112.5
5
5
4
3
3
4
5
6
7
8
9
@
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
47.5
57.5
67.5
72.5
75.0
72.5
67.5
62.5
57.5
52.5
47.5
4
4
3
3
@
@
@
@
50%
60%
70%
80%
75.0
90.0
105.0
120.0
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 @
Week 4 - Day 3
Squat
1
1
2
7
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
Benchpress
1
1
2
6
x
x
x
x
5
4
3
2
Flat Dumbelll Flies

5 x 10 @
Dips
5 x
5 x

Week 1 - Day 1
Benchpress
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
75%
47.5
57.5
67.5
72.5
1 x
2 x
5 x
5
5
5
@ 50%
@ 60%
@ 70%
70.0
85.0
97.5
@ 50%
@ 60%
@ 65%
47.5
57.5
62.5
Squat
Benchpress
1 x
2 x
4 x
6
6
6
Flat Dumbell Flies

5 x 10 @
5 x

Week 1 - Day 2
Deadlift
1
2
2
4
x
x
x
x
5
5
4
3
@
@
@
@
50%
60%
70%
75%
75.0
90.0
105.0
112.5
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%
75.0
90.0
105.0
120.0

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%
47.5
52.5
57.5
62.5
67.5
72.5
67.5
62.5
57.5
52.5
47.5
Flat Dumbell Flies

5 x 10 @
Squat
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
75%
70.0
85.0
97.5
105.0
French Press
5 x 10 @
5 x

Week 2 - Day 1
Squat
1
2
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
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%
77.5
90.0
105.0
5 x

Week 2 - Day 2
1 x
2 x
4 x
4
4
4
@ 50%
@ 60%
@ 70%
75.0
90.0
105.0
@ 50%
@ 60%
@ 70%
47.5
57.5
67.5
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%
75.0
90.0
105.0
112.5

Week 2 - Day 3
Squat
1
1
2
6
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
75%
70.0
85.0
97.5
105.0
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
60%
50%
47.5
57.5
67.5
72.5
75.0
72.5
67.5
57.5
47.5
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%
77.5
90.0
105.0
5 x

Week 3 - Day 1
Squat
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
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%
70.0
85.0
97.5
5 x

Week 3 - Day 2
1
1
2
4
x
x
x
x
4
4
4
4
@
@
@
@
50%
60%
70%
75%
75.0
90.0
105.0
112.5
@
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
47.5
57.5
67.5
72.5
75.0
72.5
67.5
62.5
57.5
52.5
47.5
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 @
90.0
105.0
120.0

Week 3 - Day 3
Benchpress
1
1
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
x
x
x
x
5
5
5
4
@
@
@
@
50%
60%
70%
75%
70.0
85.0
97.5
105.0
@ 50%
@ 60%
@ 65%
47.5
57.5
62.5
Squat
1
1
2
5
Benchpress
1 x
2 x
4 x
6
6
6
Flat Dumbell Flies

5 x 10 @
5 x

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%
70.0
85.0
97.5
112.5
120.0
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
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%
70.0
85.0
97.5
112.5
5 x

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

Week 4 - Day 3
Squat
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@ 50%
@ 60%
@ 70%
47.5
57.5
67.5
Benchpress
1 x
1 x
5 x
5
5
5
Flat Dumbelll Flies

5 x 10 @
Dips
5 x
5 x
Abs
3 x 10 @
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%
70.0
85.0
97.5
112.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
50%
60%
70%
70.0
85.0
97.5
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 @

Week 1 - Day 2
Deadlift
1
1
2
5
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
80%
75.0
90.0
105.0
120.0
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
47.5
57.5
67.5
72.5
75.0
72.5
67.5
62.5
57.5
47.5
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%
75.0
90.0
105.0
5 x

Week 1 - Day 3
Benchpress
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@
@
@
55%
65%
75%
52.5
62.5
72.5
Squat
1
1
2
5
Benchpress
1 x
1 x
5 x
5
4
3
Flyes
5 x 10 @
Abs
3 x 10 @

Week 1 - Day 4
Deadlift standing on boxes
2 x
4 x
3
2
@
@
50%
60%
75.0
90.0
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
90.0
105.0
120.0
135.0

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

Week 2 - Day 2
1 x
2 x
4 x
3
3
2
@
@
@
50%
60%
65%
75.0
90.0
97.5
@
@
@
@
@
@
@
@
50%
60%
70%
80%
75%
70%
60%
50%
47.5
57.5
67.5
75.0
72.5
67.5
57.5
47.5
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 @
1
1
2
5
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
80%
75.0
90.0
105.0
120.0
5 x

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

Week 2 - Day 4
Press behind the neck
5 x
Incline Benchpress
6 x
Dips
5 x
1
1
2
5
x
x
x
x
4
4
3
2
@
@
@
@
50%
60%
70%
75%
5 x
75.0
90.0
105.0
112.5

Week 3 - Day 1
Squat
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
50%
60%
70%
70.0
85.0
97.5
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 @

Week 3 - Day 2
Deadlift
1
1
2
5
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
80%
75.0
90.0
105.0
120.0
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%
47.5
52.5
57.5
62.5
67.5
72.5
75.0
80.0
75.0
72.5
67.5
62.5
57.5
52.5
47.5
Benchpress
1
1
1
1
1
2
2
2
2
2
1
1
1
1
1
Chest Muscles
5 x 10 @
1 x
1 x
5 x
4
4
4
@
@
@
50%
60%
70%
5 x
75.0
90.0
105.0

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%
70.0
85.0
97.5
112.5
120.0
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
50%
60%
65%
70.0
85.0
90.0
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 @

Week 3 - Day 4
1 x
2 x
4 x
3
3
3
@
@
@
50%
60%
65%
75.0
90.0
97.5
@
@
@
50%
60%
65%
47.5
57.5
62.5
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%
75.0
105.0
120.0
127.5
5 x

Week 4 - Day 1
Squat
1
1
2
7
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
50%
60%
70%
80%
85%
80%
47.5
57.5
67.5
75.0
80.0
75.0
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 @

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

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%
70.0
85.0
97.5
112.5
120.0
50%
60%
70%
80%
47.5
57.5
67.5
75.0
55%
65%
75%
77.5
90.0
105.0
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 @

Week 4 - Day 4
1
1
2
4
x
x
x
x
4
4
3
2
@
@
@
@
50%
60%
70%
80%
75.0
90.0
105.0
120.0
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%
90.0
105.0
120.0
135.0
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%
70.0
85.0
97.5
105.0
@
@
@
@
50%
60%
70%
75%
47.5
57.5
67.5
72.5
Benchpress
1
1
2
3
x
x
x
x
3
3
3
2
Chest Muscles
4 x
Abs
3 x 10 @
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%
70.0
85.0
97.5
112.5
125.0
3
3
3
2
1
1
@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%
47.5
57.5
67.5
75.0
85.0
3
3
2
2
1
1
@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%
75.0
90.0
105.0
120.0
135.0
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%
70.0
85.0
97.5
112.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
55%
65%
75%
77.5
90.0
105.0
Benchpress
1
1
2
6
x
x
x
x
3
3
3
3
Flyes
5 x 10 @
Squat
1 x
1 x
4 x
3
3
3
@
@
@
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%
75.0
90.0
105.0
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%
82.5
97.5
112.5
127.5
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%
70.0
85.0
97.5
112.5
120.0
@
@
@
@
@
@
50%
60%
70%
80%
90%
80%
47.5
57.5
67.5
75.0
85.0
75.0
50%
60%
70%
70.0
85.0
97.5
Benchpress
1
1
2
2
2
2
x
x
x
x
x
x
3
3
3
2
1
2
Chest muscles
5 x 10 @
Squat
1 x
1 x
4 x
Abs
4
4
4
@
@
@

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%
75.0
90.0
105.0
120.0
127.5
@
@
@
@
50%
60%
70%
80%
47.5
57.5
67.5
75.0
Benchpress
1
1
2
5
x
x
x
x
3
3
3
3
Chest Muscles
5 x 10 @
1 x
1 x
4 x
3
3
3
@
@
@
55%
65%
75%
82.5
97.5
112.5
5 x
Week 2 - Day 3
Squat
1
1
2
5
x
x
x
x
3
3
3
3
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
@
@
@
@
@
50%
60%
70%
80%
85%
47.5
57.5
67.5
75.0
80.0
55%
77.5
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
2
@
@
65%
75%
90.0
105.0
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%
52.5
62.5
72.5
50%
60%
70%
80%
75.0
90.0
105.0
120.0
Dips
5 x
Deadlift
1
1
2
6
x
x
x
x
5 x
Week 3 - Day 1
Benchpress
1
1
2
2
2
x
x
x
x
x
3
3
3
2
1
@
@
@
@
@
50%
60%
70%
80%
85%
47.5
57.5
67.5
75.0
80.0
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
3
3
2
@
@
@
55%
65%
75%
52.5
62.5
72.5
Squat
1
1
2
5
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%
47.5
57.5
67.5
75.0
50%
60%
70%
80%
75.0
90.0
105.0
120.0
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
1
2
2
2
x
x
x
x
x
3
3
3
2
1
@
@
@
@
@
50%
60%
70%
80%
85%
70.0
85.0
97.5
112.5
120.0
50%
60%
70%
80%
47.5
57.5
67.5
75.0
55%
65%
75%
77.5
90.0
105.0
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%
75.0
90.0
105.0
112.5
Abs
Week 4 - Day 1
Squat
1
2
2
4
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
80%
70.0
85.0
97.5
112.5
50%
60%
70%
80%
47.5
57.5
67.5
75.0
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 x
2 x
2 x
3
3
3
@
@
@
50%
60%
70%
47.5
57.5
67.5

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

2 x
2 x
2
1
@
@
70%
75%
67.5
72.5
Abs
2 x
Week 5 - Day 2
Squat
1 x
2 x
3 x
3
3
2
@
@
@
50%
60%
70%
70.0
85.0
97.5
@
@
@
50%
60%
70%
47.5
57.5
67.5
Benchpress
1 x
2 x
3 x
3
3
2
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!
Max
Benchpress
95.00
Squat
140.00
Deadlift
150.00
Program by:
Boris Sheiko - http://www.zyworld.com/powerlifting/
Spreadsheet by:
2008 additions
Klaus Jensen, kl@usjensen.dk

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
47.5
Numerous programs added:

Program 29 -even lower volume than 37
Bench press specialization
CMS competition phase added
Program 32 peaking cycle for lower qualification lifter
Program 30 (beginners 2)
Program 37 (beginners 1 -minor adjustments)
Program 31
olume than 37
for lower qualification lifter
minor adjustments)
Round to nearest
2.5 unit(s)

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