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 8 @ Squat 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 3 @ 6 @ Dips 5 x Back Extension 4 x 8 @ 47.5 57.5 67.5 72.5 75.0 72.5 67.5 57.5 47.5 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% 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 @ @ @ 8 @ Flyes 5 x Latissimus 5 x 8 @ Abs 5 x 10 @ 50% 60% 65% 47.5 57.5 62.5 Boris Sheiko - Bench Press specialization Bench 4 x week Week 1 - Day 4 Incline Benchpress 4 x 6 @ Dumbbell Press 2 x 6 @ 6 @ Dips 4 x Triceps Pushdown 5 x 10 @ Goodmornigs (seated) 6 x 5 @ 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% 47.5 57.5 67.5 75.0 55% 65% 75% 52.5 62.5 72.5 Leg Press 5 x 6 @ Benchpress 1 x 1 x 5 x 5 4 3 @ @ @ 8 @ 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% 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 3 @ Triceps Pushdown 5 x 10 @ Back Extension 4 x 8 @ 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% 47.5 57.5 67.5 75.0 Leg Extension 5 x 8 @ Wide-grip Bench Press 2 x 4 x 8 6 @ @ Latissimus 5 x 8 @ 6 @ Dips 5 x Abs 4 x 10 @ 35% 45% 32.5 42.5 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 2 @ Barbell Curl 4 x 8 @ Back Extension 4 x 8 @ 47.5 57.5 62.5 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% 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 @ 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 @ @ @ @ @ @ @ @ @ @ @ 5 @ 50% 60% 70% 75% 80% 85% 80% 75% 70% 60% 50% Lunges 5 x Bench Press Pin Press 5 x 3 @ Latissimus 5 x 8 @ Back Extension 4 x 6 @ 47.5 57.5 67.5 72.5 75.0 80.0 75.0 72.5 67.5 57.5 47.5 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 8 @ Leg Press 5 x 5 @ Weighted Pushups 5 x 8 @ 8 @ Abs 4 x 47.5 57.5 67.5 75.0 Boris Sheiko - Bench Press specialization Bench 4 x week Week 3 - Day 4 Incline Bench Press 4 x 6 @ Bench Press Pin Press 6 x 2 @ 6 @ Dips 4 x Latissimus 5 x 8 @ 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% 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 8 @ 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 2 @ Pec Deck Flies 5 x 8 @ 8 @ 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 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% 47.5 57.5 67.5 75.0 50% 60% 70% 47.5 57.5 67.5 Leg Extension 5 x 8 @ Benchpress 1 x 1 x 4 x 5 4 5 @ @ @ Latissimus 5 x 8 @ Seated Goodmorning 5 x 5 @ 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 5 @ Triceps Pushdown 5 x 8 @ 5 @ Abs 4 x 47.5 57.5 62.5 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. 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 @ Boris Sheiko - Program 31 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 Boris Sheiko - Program 31 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 5 @ 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 @ @ @ Boris Sheiko - Program 31 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 @ Boris Sheiko - Program 31 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 5 @ Boris Sheiko - Program 31 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 8 @ abs 3 x 10 @ Boris Sheiko - Program 31 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 8 @ 3 3 3 2 @ @ @ @ Deadlift 1 2 2 5 x x x x Goodmornings 5 x 5 @ 50% 60% 70% 75% 75.0 90.0 105.0 112.5 Boris Sheiko - Program 31 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 5 @ Boris Sheiko - Program 31 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 8 @ Deadlift 1 x 2 x 4 x Abs 2 x Boris Sheiko - Program 31 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 Boris Sheiko - Program 31 Week 4 - Day 3 Competition day If you compete on saturday, day 2 shold be on Wednesday. If you compete on sunday, day 2 should be on thursday. 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 5 @ Boris Sheiko - Beginners training program 1 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 6 @ 5 @ Dips 5 x Deadlift from boxes 1 1 2 4 x x x x 4 4 4 3 @ @ @ @ 5 @ Lunges 5 x Abs 3 x 10 @ 55% 65% 75% 85% 82.5 97.5 112.5 127.5 Boris Sheiko - Beginners training program 1 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 5 @ 50% 60% 70% 75% 70.0 85.0 97.5 105.0 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% 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% Goodmornings (standing) 5 x 5 @ 62.5 77.5 85.0 Boris Sheiko - Beginners training program 1 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 @ @ @ @ 5 @ Lunges 5 x 55% 65% 75% 80% 82.5 97.5 112.5 120.0 Boris Sheiko - Beginners training program 1 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% Goodmornings (seated) 5 x 5 @ 70.0 85.0 97.5 Boris Sheiko - Beginners training program 1 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% Goodmornings (standing) 5 x 5 @ 70.0 85.0 97.5 112.5 Boris Sheiko - Beginners training program 1 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 @ @ @ @ 5 @ Lunges 5 x 60% 70% 80% 90% 90.0 105.0 120.0 135.0 Boris Sheiko - Beginners training program 1 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 4 @ Goodmornings (standing) 5 x 5 @ Boris Sheiko - Beginners training program 1 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 8 @ Front Squats 2 x 2 x 3 x 5 4 3 @ 40% @ 50% @ 60% Goodmornings (standing) 5 x 5 @ 55.0 70.0 85.0 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% 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 @ 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% 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 8 @ Goodmornings (seated) 5 x 5 @ 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% 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 Goodmornings (standing) 5 x 5 @ Boris Sheiko - Program 31 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 5 @ Abs 3 x 10 @ 60% 70% 80% 90% 180.0 210.0 240.0 270.0 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% 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 6 @ 5 5 4 @ 55% @ 65% @ 75% Dips Squat 1 x 2 x 4 x French Press 5 x 10 @ Goodmornings (seated) 5 x 5 @ 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 @ Boris Sheiko - Program 31 Leg Press 5 x 6 @ Goodmornings (standing) 5 x 5 @ Boris Sheiko - Program 31 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 5 @ 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 @ @ @ @ @ 50% 60% 70% 80% 85% Incline Press 4 x 6 @ 6 @ Dips 5 x Squat 5 x 10 @ Roman Chair Situp 4 x 10 @ 70.0 85.0 97.5 112.5 120.0 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% 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 @ Goodmornings (standing) 5 x 5 @ 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% 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 5 @ Abs 3 x 10 @ 60% 70% 80% 90% 180.0 210.0 240.0 270.0 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% 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 @ Goodmornings (seated) 5 x 5 @ 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% 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 8 @ 5 @ 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% 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 5 @ 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% 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 8 @ 5 5 5 @ 50% @ 60% @ 70% Squat 1 x 1 x 4 x Goodmornings (seated) 5 x 5 @ 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 Goodmornings (standing) 5 x 5 @ 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% 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 @ @ @ @ 5 @ Lunges 5 x Abs 3 x 10 @ 60% 70% 80% 90% 90.0 105.0 120.0 135.0 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% 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 6 @ 5 5 4 @ 50% @ 60% @ 70% Dips Squat 1 x 2 x 4 x French Press 5 x 10 @ Goodmornings (seated) 5 x 5 @ 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% 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 Goodmornings (standing) 5 x 5 @ 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% 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 @ @ @ @ 5 @ Lunges 5 x 50% 60% 70% 80% 75.0 90.0 105.0 120.0 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% 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 8 @ Squat Benchpress 1 x 1 x 5 x Dips 5 x Leg press 5 x 6 @ Goodmornings (seated) 5 x 6 @ 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% 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 @ Goodmornings (standing) 5 x 5 @ 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% 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% 5 @ Lunges 5 x Abs 3 x 10 @ 97.5 112.5 127.5 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% 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 @ Goodmornings (seated) 5 x 5 @ 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% 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 8 @ 4 4 3 @ 55% @ 65% @ 75% Squat 1 x 1 x 5 x 77.5 90.0 105.0 Goodmornings (standing) 5 x 5 @ 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% 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 5 @ 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% 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 8 @ Goodmornings (seated) 5 x 5 @ 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% @ 65% 47.5 57.5 62.5 Squat Benchpress 1 x 2 x 4 x 6 6 6 Flat Dumbell Flies 5 x 10 @ Goodmornings (standing) 5 x 5 @ 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% 75.0 90.0 105.0 112.5 Incline Benchpress 6 x 4 @ 5 @ Dips 5 x Deadlift from boxes 1 2 2 4 x x x x 5 5 4 3 @ @ @ @ 5 @ Lunges 5 x Abs 3 x 10 @ 50% 60% 70% 80% 75.0 90.0 105.0 120.0 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% 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 @ Goodmornings (seated) 5 x 5 @ 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% 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 Goodmornings (standing) 5 x 5 @ 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% 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 @ @ @ @ 5 @ Lunges 5 x 50% 60% 70% 75% 75.0 90.0 105.0 112.5 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% 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 Goodmornings (seated) 5 x 5 @ 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% 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 Goodmornings (standing) 5 x 5 @ 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% 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% 5 @ Lunges 5 x Abs 3 x 10 @ 90.0 105.0 120.0 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% 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 @ Goodmornings (standing) 5 x 5 @ 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% 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 8 @ 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 Goodmornings (standing) 5 x 5 @ 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% 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 5 @ 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% 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 8 @ Goodmornings (seated) 5 x 5 @ 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 @ 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% 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 Goodmornings (standing) 5 x 5 @ 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% 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 @ 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% 75.0 90.0 Incline Benchpress 4 x 6 @ Dips (weighted) 5 x 6 @ Deadlift off boxes 1 2 2 4 x x x x 4 4 3 2 @ @ @ @ 60% 70% 80% 90% Goodmornigs (seated) 5 x 5 @ 90.0 105.0 120.0 135.0 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% 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 @ 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% 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 @ Deadlift up to knees 1 1 2 5 x x x x 4 4 3 3 @ @ @ @ 50% 60% 70% 80% 75.0 90.0 105.0 120.0 Goodmornings (standing) 5 x 5 @ 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% 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 @ Boris Sheiko - Candidate To Master of Sports training period and competition period Week 2 - Day 4 Press behind the neck 5 x 5 @ Incline Benchpress 6 x 4 @ 8 @ 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 5 @ 75.0 90.0 105.0 112.5 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% 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 @ 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% 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 @ Deadlift up to knees 1 x 1 x 5 x 4 4 4 @ @ @ 50% 60% 70% Goodmornings (seated) 5 x 5 @ 75.0 90.0 105.0 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% 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 @ @ @ 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% 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 Goodmornings (standing) 5 x 5 @ 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% 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 6 @ 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% 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 @ @ @ @ @ Goodmornings (standing) 5 x 5 @ 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% 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 6 @ 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 @ @ @ @ 5 @ 50% 60% 70% 80% 75.0 90.0 105.0 120.0 Push ups 5 x Incline Benchpress 6 x 4 @ 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 Goodmornings (seated) 5 x 5 @ 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 8 @ Abs 3 x 10 @ Week 1 - Day 2 Boris Sheiko - Candidate To Master of Sports training period and competition period 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 5 @ Boris Sheiko - Candidate To Master of Sports training period and competition period 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 4 @ Dips (weighted) 5 x 6 @ 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 @ @ @ Boris Sheiko - Candidate To Master of Sports training period and competition period 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 @ Deadlift up to knees 1 x 1 x 4 x 3 3 3 @ @ @ 55% 65% 75% 82.5 97.5 112.5 Goodmornings (standing) 5 x 5 @ 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 3 @ Boris Sheiko - Candidate To Master of Sports training period and competition period 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 @ @ @ 4 @ 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 Goodmornings (seated) 5 x 5 @ 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 8 @ Squat 1 1 2 5 Benchpress 1 x 1 x 4 x Flyes 4 x Good Mornings Boris Sheiko - Candidate To Master of Sports training period and competition period 4 x 5 @ 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 8 @ x x x x 3 3 2 2 @ @ @ @ 3 x 8 @ 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 8 @ 3 3 3 @ @ @ Flyes Squat 1 x 1 x 4 x Good Mornings 4 x 4 @ Boris Sheiko - Candidate To Master of Sports training period and competition period Week 3 - Day 4 Incline Benchpress 5 x 3 @ 4 @ Dips 5 x Triceps 5 x 10 @ Deadlift 1 2 2 4 x x x x 3 3 3 3 @ @ @ @ 4 x 8 @ 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 6 @ Flyes Good Mornings 4 x 4 @ Week 4 - Day 2 Benchpress 1 x 2 x 2 x 3 3 3 @ @ @ 50% 60% 70% 47.5 57.5 67.5 Boris Sheiko - Candidate To Master of Sports training period and competition period 4 x 2 @ 80% 75.0 50% 60% 70% 75% 75.0 90.0 105.0 112.5 Chest muscles 3 x 6 @ x x x x 3 2 2 2 @ @ @ @ 3 x 8 @ 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 6 @ Flyes Good Mornings (Seated) 4 x 4 @ 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 Boris Sheiko - Candidate To Master of Sports training period and competition period 2 x 2 x 2 1 @ @ 8 @ 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 5 @ 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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