Boris Sheiko - CMS Benchpress

14 Weeks: Prep+peak
Week 1 - Day 1
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 3 @ 75% 127.5

Squat

1 x 6 @ 40% 40.0
1 x 6 @ 50% 50.0
4 x 6 @ 60% 60.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
4 x 4 @ 70% 135.0

Chest Muscles

5 x 8 @

Abs

3 x 10 @

Total lifts (bench): 56

 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 1 - Day 2
Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
1 x 4 @ 70% 135.0
1 x 5 @ 60% 115.0
1 x 6 @ 50% 97.5

Leg Extension

5 x 10 @

Benchpress pin press

6 x 3 @

Dips

5 x 6 @

Triceps

5 x 8 @

Back Extension

4 x 8 @

Total lifts: 49
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 1 - Day 3
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 2 @ 80% 135.0

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
4 x 3 @ 70% 70.0

Close Grip Benchpress

1 x 4 @ 50% 97.5
2 x 4 @ 60% 115.0
5 x 3 @ 65% 125.0

Chest Muscles

5 x 8 @

Latissimus / Upper back

5 x 8 @

Abs

5 x 10 @

Total lifts: 52
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 1 - Day 4
Incline Benchpress

6 x 4 @

Benchpress pin press

6 x 2 @

Dips

6 x 4 @

Triceps

5 x 10 @

Goodmornigs (seated)

5 x 6 @

Total lifts for week: 157 Tonage cof. 103

RI for week: 65.5%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 2 - Day 1
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 2 @ 80% 135.0

Leg Press

5 x 6 @

Benchpress

1 x 5 @ 55% 105.0
1 x 4 @ 65% 125.0
5 x 3 @ 75% 145.0

Chest Muscles

5 x 8 @

Latissimus / Upper back

5 x 10 @

Abs

5 x 10 @

Total lifts: 49
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 2 - Day 2
Benchpress

1 x 6 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 1 @ 85% 162.5
2 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
1 x 5 @ 65% 125.0
1 x 7 @ 55% 105.0

Squat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
4 x 5 @ 65% 65.0

Bench Press Pin Press

5 x 3 @

Triceps

5 x 10 @

Back Extension

4 x 8 @

Total lifts: 53
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 2 - Day 3
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 3 @ 80% 135.0

Leg Extension

5 x 8 @

Wide-grip Bench Press

2 x 8 @ 35% 67.5
4 x 6 @ 45% 87.5

Latissimus / Upper back

5 x 8 @

Dips

5 x 6 @

Abs

4 x 10 @

Total lifts: 70
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 2 - Day 4
Benchpress

1 x 6 @ 50% 97.5
1 x 6 @ 60% 115.0
4 x 6 @ 65% 125.0

Bench Press Pin Press

5 x 2 @

Triceps + Biceps

4 x 8 @

Back Extension

4 x 8 @

Total lifts: 36
Total lifts for week: 208 Tonage cof. 129
RI for week: 62.1%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 3 - Day 1
Benchpress w chains

1 x 5 @ 55% 92.5
1 x 4 @ 65% 110.0
2 x 3 @ 75% 127.5
4 x 2 @ 85% 145.0

Leg Extension

5 x 10 @

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
1 x 3 @ 70% 135.0
4 x 3 @ 80% 155.0

Chest Muscles

5 x 10 @

Triceps

5 x 10 @

Abs

4 x 10 @

Total lifts: 47
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 3 - Day 2
Benchpress

1 x 6 @ 50% 97.5
1 x 5 @ 60% 115.0
1 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 1 @ 85% 162.5
2 x 2 @ 80% 155.0
1 x 3 @ 75% 145.0
1 x 4 @ 70% 135.0
1 x 6 @ 60% 115.0
1 x 8 @ 50% 97.5

Lunges

5 x 5 @

Bench Press Pin Press

5 x 3 @

Latissimus / Upper back

5 x 8 @

Back Extension

4 x 6 @

Total lifts: 52
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 3 - Day 3
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
8 x 3 @ 80% 135.0

Chest Muscles

5 x 8 @

Leg Press

5 x 5 @

Triceps + Biceps

5 x 8 @

Abs

4 x 8 @

Total lifts: 39
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 3 - Day 4
Incline Bench Press

6 x 4 @

Bench Press Pin Press

6 x 2 @

Dips

6 x 4 @

Latissimus / Upper back

5 x 8 @

Total lifts for week: 138 Tonage cof. 95.6

RI for week: 69.3%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 4 - Day 1
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 3 @ 80% 135.0

Squat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
4 x 4 @ 70% 70.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
4 x 5 @ 70% 135.0

Chest Muscles

5 x 10 @

Latissimus / Upper back

5 x 10 @

Back Extension

5 x 8 @

Total lifts: 60
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 4 - Day 2
Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 5 @ 70% 135.0
2 x 4 @ 75% 145.0
2 x 3 @ 80% 155.0
2 x 2 @ 85% 162.5
2 x 3 @ 80% 155.0
1 x 4 @ 75% 145.0
1 x 6 @ 70% 135.0
1 x 8 @ 60% 115.0
1 x 10 @ 50% 97.5

Bench Press Pin Press

5 x 2 @

Chest Muscles

5 x 8 @

Triceps

5 x 8 @

Abs

4 x 12 @

Total lifts: 72
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 4 - Day 3
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 3 @ 80% 135.0

Leg Extension

5 x 8 @

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
4 x 5 @ 70% 135.0

Latissimus / Upper back

5 x 8 @

Seated Goodmorning

5 x 5 @

Total lifts: 60
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 4 - Day 4
Benchpress

1 x 6 @ 50% 97.5
1 x 6 @ 60% 115.0
5 x 6 @ 65% 125.0

Chest Muscles

5 x 10 @

Dips

5 x 4 @

Triceps + Biceps

5 x 8 @

Abs

4 x 10 @

Total lifts: 42
Total lifts for week: 234 Tonage cof. 156
RI for week: 66.58%
Total lifts for block: 737 Tonage cof. 483
RI for block: 65.59%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 5 - Day 1
Benchpress w chains

1 x 5 @ 55% 92.5
1 x 4 @ 65% 110.0
2 x 3 @ 75% 127.5
4 x 2 @ 85% 145.0

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
4 x 3 @ 70% 70.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
1 x 3 @ 70% 135.0
4 x 2 @ 80% 155.0

Chest Muscles

4 x 8 @

Latissimus / Upper back

5 x 8 @

Total lifts: 43
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 5 - Day 2
Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 80% 200.0 Shirt
2 x 2 @ 85% 212.5 Shirt
2 x 1 @ 90% 225.0 Shirt
2 x 2 @ 85% 212.5 Shirt
2 x 3 @ 80% 200.0 Shirt
1 x 4 @ 75% 145.0
1 x 5 @ 70% 135.0
1 x 6 @ 60% 115.0
1 x 7 @ 50% 97.5

Leg Extension

5 x 8 @

Benchpress pin press

5 x 2 @

Triceps

4 x 8 @

Back Extension

4 x 8 @

Total lifts: 62
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 5 - Day 3
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 2 @ 80% 135.0

Squat

1 x 4 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 2 @ 75% 75.0

Close Grip Benchpress

1 x 4 @ 50% 97.5
1 x 3 @ 60% 115.0
5 x 2 @ 70% 135.0

Chest Muscles

4 x 8 @

Latissimus / Upper back

5 x 8 @

Abs

3 x 10 @

Total lifts: 42
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 5 - Day 4
Seated Shoulder Press

5 x 5 @

Benchpress pin press

5 x 3 @

Dips

6 x 4 @

Triceps

4 x 10 @

Back Extension

3 x 6 @

Total lifts for week: 147 Tonage cof. 101

RI for week: 68.6%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 6 - Day 1
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 3 @ 80% 135.0

Leg Press

5 x 4 @

Benchpress

1 x 5 @ 55% 105.0
1 x 5 @ 65% 125.0
4 x 4 @ 75% 145.0

Chest Muscles

4 x 8 @

Latissimus / Upper back

5 x 8 @

Abs

3 x 10 @

Total lifts: 56
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 6 - Day 2
Benchpress

1 x 6 @ 50% 97.5
1 x 5 @ 60% 115.0
1 x 5 @ 70% 135.0
2 x 4 @ 75% 145.0
2 x 3 @ 80% 155.0
2 x 2 @ 85% 162.5
2 x 3 @ 80% 155.0
1 x 4 @ 75% 145.0
1 x 5 @ 70% 135.0
1 x 6 @ 60% 115.0
1 x 7 @ 50% 97.5

Squat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
4 x 5 @ 65% 65.0

Bench Press Pin Press

5 x 2 @

Triceps

4 x 8 @

Back Extension

3 x 8 @

Total lifts: 62
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 6 - Day 3
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 2 @ 80% 135.0

Leg Extension

5 x 8 @

Wide-grip Bench Press

2 x 8 @ 40% 77.5
4 x 6 @ 50% 97.5

Latissimus / Upper back

5 x 8 @

Dips

5 x 6 @

Abs

3 x 10 @

Total lifts: 65

Week 6 - Day 4
Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
5 x 5 @ 70% 135.0

Bench Press Pin Press

5 x 3 @

Triceps + Biceps

3 x 8 @

Back Extension

4 x 8 @

Total lifts: 35
Total lifts for week: 218 Tonage cof. 140
RI for week: 64.1%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 7 - Day 1
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 2 @ 80% 135.0

Leg Extension

5 x 8 @

Benchpress

1 x 5 @ 55% 105.0
1 x 4 @ 65% 125.0
4 x 3 @ 75% 145.0

Chest Muscles

4 x 8 @

Triceps

4 x 8 @

Abs

3 x 10 @

Total lifts: 46
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 7 - Day 2
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
2 x 2 @ 80% 135.0
3 x 1 @ 90% 152.5 If easy, do not ad weight. But try 2x2
2 x 2 @ 80% 135.0

Lunges

5 x 5 @

Bench Press Pin Press

5 x 3 @

Latissimus / Upper back

5 x 8 @

Back Extension

4 x 6 @

Total lifts: 26
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 7 - Day 3
Benchpress w chains

1 x 5 @ 55% 92.5
1 x 4 @ 65% 110.0
2 x 3 @ 75% 127.5
5 x 2 @ 85% 145.0

Leg Press

5 x 5 @

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
1 x 3 @ 70% 135.0
5 x 2 @ 80% 155.0

Chest Muscles

4 x 8 @

Abs

3 x 10 @

Total lifts: 47

Week 7 - Day 4
Incline Bench Press

5 x 3 @

Bench Press Pin Press

5 x 4 @

Dips

5 x 5 @

Latissimus / Upper back

4 x 8 @

Total lifts for week: 119 Tonage cof. 83

RI for week: 69.7%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 8 - Day 1
Benchpress w chains

1 x 5 @ 55% 92.5
1 x 4 @ 65% 110.0
2 x 3 @ 75% 127.5
5 x 2 @ 85% 145.0

Squat

1 x 6 @ 50% 50.0
4 x 6 @ 60% 60.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
1 x 5 @ 70% 135.0
4 x 4 @ 75% 145.0

Latissimus / Upper back

4 x 8 @

Back Extension

3 x 8 @

Total lifts: 56

Week 8 - Day 2
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
8 x 3 @ 80% 135.0

Bench Press Pin Press

5 x 3 @

Chest Muscles

4 x 8 @

Triceps

4 x 8 @

Abs

3 x 12 @

Total lifts: 39
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 8 - Day 3
Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 3 @ 80% 200.0 Shirt
3 x 2 @ 90% 225.0 Shirt
2 x 3 @ 80% 200.0 Shirt

Leg Extension

4 x 8 @

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
4 x 5 @ 70% 135.0

Latissimus / Upper back

4 x 8 @

Seated Goodmorning

5 x 5 @

Total lifts: 63
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 8 - Day 4
Benchpress w chains

1 x 6 @ 50% 85.0
1 x 6 @ 60% 102.5
5 x 6 @ 65% 110.0

Chest Muscles

4 x 10 @

Dips

5 x 4 @

Triceps + Biceps

4 x 8 @

Abs

3 x 10 @

Total lifts: 42
Total lifts for week: 200 Tonage cof. 137
RI for week: 68.7%
Total lifts for block: 684 Tonage cof. 461
RI for block: 67.4%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 9 - Day 1
Benchpress w chains

1 x 3 @ 55% 92.5
1 x 3 @ 65% 110.0
2 x 3 @ 75% 127.5
5 x 2 @ 85% 145.0

Squat

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
4 x 3 @ 70% 70.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
1 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Latissimus / Upper back

4 x 8 @

Abs

4 x 10 @

Total lifts: 46

Week 9 - Day 2
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 3 @ 70% 120.0
7 x 3 @ 80% 135.0

Benchpress pin press

5 x 2 @

Chest Muscles

4 x 8 @

Back Extension

4 x 6 @

Total lifts: 33
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 9 - Day 3
Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 2 @ 80% 200.0 Shirt
4 x 1 @ 90% 225.0 Shirt

Leg Extension

5 x 6 @

Benchpress

1 x 4 @ 55% 105.0
1 x 4 @ 65% 125.0
4 x 4 @ 75% 145.0

Latissimus / Upper back

4 x 8 @

Abs

3 x 10 @

Total lifts: 44

Week 9 - Day 4
Incline Benchpress

5 x 3 @

Benchpress pin press

5 x 3 @

Dips

5 x 5 @

Chest Muscles

5 x 8 @

Total lifts for week: 123 Tonage cof. 89.4

RI for week: 72.7%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 10 - Day 1
Benchpress w chains

1 x 3 @ 55% 92.5
1 x 3 @ 65% 110.0
2 x 3 @ 75% 127.5
4 x 2 @ 85% 145.0

Squat

1 x 3 @ 55% 55.0
1 x 3 @ 65% 65.0
4 x 3 @ 75% 75.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
1 x 3 @ 70% 135.0
4 x 3 @ 80% 155.0

Chest Muscles

4 x 8 @

Abs

3 x 8 @

Total lifts: 41

Week 10 - Day 2
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 2 @ 80% 135.0

Bench Press Pin Press

5 x 2 @

Latissimus / Upper back

4 x 6 @

Back Extension

4 x 6 @

Total lifts: 22
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 10 - Day 3
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 3 @ 70% 120.0
2 x 2 @ 80% 135.0
3 x 1 @ 85% 145.0
2 x 2 @ 80% 135.0

Leg Press

5 x 4 @

Benchpress

1 x 4 @ 50% 97.5
1 x 4 @ 60% 115.0
4 x 4 @ 70% 135.0

Chest Muscles

4 x 8 @

Total lifts: 47

Week 10 - Day 4
Benchpress

1 x 3 @ 55% 105.0
2 x 3 @ 65% 125.0
4 x 2 @ 75% 145.0

Bench Press Pin Press

5 x 3 @

Latissimus / Upper back

4 x 8 @

Abs

3 x 10 @

Total lifts: 17
Total lifts for week: 127 Tonage cof. 89
RI for week: 70.1%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 11 - Day 1
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 3 @ 70% 120.0
4 x 2 @ 75% 127.5

Leg Extension

4 x 6 @

Abs

3 x 8 @

Total lifts: 20

Week 11 - Day 2
Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 2 @ 70% 135.0
2 x 1 @ 80% 200.0 Shirt
1 x 1 @ 90% 225.0 Shirt
1 - 3 @ 95%-100% Skill Evaluation

Chest Muscles

4 x 8 @

Latissimus / Upper back

4 x 8 @

Back Extension

4 x 6 @

Total lifts: 15
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 11 - Day 3
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 2 @ 80% 135.0

Leg Press

5 x 4 @

Benchpress

1 x 3 @ 55% 105.0
1 x 3 @ 65% 125.0
4 x 3 @ 75% 145.0

Abs

3 x 10 @

Total lifts: 22

Week 11 - Day 4
Close Grip Benchpress

1 x 3 @ 50% 97.5
2 x 3 @ 60% 115.0
4 x 3 @ 70% 135.0

Bench Press Pin Press

5 x 2 @

Chest Muscles

4 x 8 @

Latissimus / Upper back

4 x 8 @

Total lifts: 21
Total lifts for week: 78 Tonage cof. 53
RI for week: 68.0%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 12 - Day 1
Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 2 @ 80% 200.0 Shirt
2 x 1 @ 90% 225.0 Shirt
2 x 3 @ 80% 200.0 Shirt

Squat

1 x 4 @ 50% 50.0
1 x 4 @ 60% 60.0
4 x 4 @ 70% 70.0

Latissimus / Upper back

4 x 8 @

Abs

3 x 10 @

Total lifts: 24

Week 12 - Day 2
Benchpress w chains

1 x 3 @ 55% 92.5
1 x 3 @ 65% 110.0
2 x 2 @ 75% 127.5
3 x 1 @ 85% 145.0

Leg Extension

5 x 6 @

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
4 x 2 @ 80% 155.0

Chest Muscles

4 x 8 @

Total lifts: 30
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 12 - Day 3
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 3 @ 70% 120.0
5 x 3 @ 80% 135.0

Bench Press Pin Press

5 x 2 @

Back Extension

4 x 6 @

Total lifts: 27

Week 12 - Day 4
Incline Bench Press

5 x 3 @

Latissimus / Upper back

4 x 6 @

Abs

3 x 8 @

Total lifts for week: 81 Tonage cof. 57.3

RI for week: 70.7%
Total lifts for block: 409 Tonage cof. 289
RI for block: 70.6%
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 13 - Day 1
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 3 @ 70% 120.0
4 x 2 @ 80% 135.0

Leg Extension

4 x 5 @

Latissimus / Upper back

4 x 6 @

Total lifts: 20

Week 13 - Day 2
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 2 @ 70% 120.0
3 x 1 @ 80% 135.0

Bench Press Pin Press

4 x 2 @

Abs

3 x 8 @

Total lifts: 13

Week 13 - Day 3
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 3 @ 70% 120.0
4 x 2 @ 75% 127.5

Chest Muscles

3 x 6 @

Back Extension

3 x 5 @
 Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Total lifts: 20
Total lifts for week: 53 Tonage cof. 35.9
RI for week: 67.7%

Week 13 - Day 4 - REST

Week 14 - Day 1
Benchpress w chains

1 x 3 @ 50% 85.0
1 x 3 @ 60% 102.5
2 x 2 @ 70% 120.0
2 x 1 @ 75% 127.5

Total lifts: 12

Week 14 - Day 2
Benchpress w chains

1 x 3 @ 50% 85.0
2 x 3 @ 60% 102.5
3 x 1 @ 70% 120.0

Total lifts: 12

Week 14 - Day 3 - REST

Week 14 - Day 4 - Competition

Total lifts for week: 24 Tonage cof. 14.8
RI for week: 61.7%
 Boris Sheiko - Program 32 (peaking)

Week 1 - Day 1
Squat

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 2 @ 75% 75.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
3 x 2 @ 75% 145.0

Flat Dumbell Flies

3 x 10 @
 Boris Sheiko - Program 32 (peaking)

Week 1 - Day 2
Squat

1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
2 x 2 @ 70% 70.0
1 x 2 @ 80% 80.0
1 x 1 @ 90% 90.0
3 x 1 @ 100% Skill Evaluation

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 2 @ 70% 135.0
1 x 2 @ 80% 155.0
1 x 1 @ 90% 172.5
3 x 1 @ 100% Skill Evaluation

Deadlift

1 x 5 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
1 x 2 @ 80% 240.0
1 x 1 @ 90% 270.0
3 x 1 @ 100% Skill Evaluation
 Boris Sheiko - Program 32 (peaking)

Week 1 - Day 3
Squat

1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 75% 75.0

Benchpress

1 x 3 @ 50% 97.5
2 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
4 x 2 @ 75% 145.0

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 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Flyes

5 x 10 @

Squat

1 x 3 @ 55% 55.0
2 x 3 @ 65% 65.0
4 x 3 @ 75% 75.0
 Boris Sheiko - Program 32 (peaking)

Week 2 - Day 2
Deadlift Standing on Boxes

1 x 3 @ 50% 150.0
2 x 2 @ 60% 180.0
2 x 2 @ 65% 195.0
1 x 3 @ 70% 210.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 3 @ 80% 155.0
3 x 2 @ 85% 162.5

Flyes

5 x 10 @

Deadlift

1 x 3 @ 50% 150.0
1 x 3 @ 60% 180.0
2 x 3 @ 70% 210.0
5 x 3 @ 80% 240.0

Abs

3 x 10 @
 Boris Sheiko - Program 32 (peaking)

Week 2 - Day 3
Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Flyes

5 x 10 @

Goodmornings

5 x 5 @
 Boris Sheiko - Program 32 (peaking)

Week 3 - Day 1
Squat

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Benchpress

1 x 5 @ 55% 105.0
1 x 5 @ 65% 125.0
2 x 3 @ 70% 135.0
3 x 2 @ 80% 155.0
3 x 1 @ 85% 162.5

Flat Dumbell Flyes

4 x 8 @

abs

3 x 10 @
 Boris Sheiko - Program 32 (peaking)

Week 3 - Day 2
Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 2 @ 80% 155.0

Flat Dumbelll Flies

4 x 8 @

Deadlift

1 x 3 @ 50% 150.0
2 x 3 @ 60% 180.0
2 x 3 @ 70% 210.0
5 x 2 @ 75% 225.0

Goodmornings

5 x 5 @
 Boris Sheiko - Program 32 (peaking)

Week 3 - Day 3
Squat

1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
2 x 2 @ 70% 70.0
3 x 2 @ 75% 75.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
4 x 2 @ 75% 145.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Program 32 (peaking)

Week 4 - Day 1
Benchpress

1 x 3 @ 50% 97.5
2 x 3 @ 60% 115.0
2 x 2 @ 70% 135.0
4 x 1 @ 75% 145.0

Deadlift

1 x 3 @ 50% 150.0
2 x 2 @ 60% 180.0
4 x 2 @ 70% 210.0

Abs

2 x 8 @
 Boris Sheiko - Program 32 (peaking)

Week 4 - Day 2
Squat

1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
3 x 2 @ 70% 70.0

Benchpress

1 x 3 @ 50% 97.5
2 x 3 @ 60% 115.0
3 x 2 @ 70% 135.0
 Boris Sheiko - Program 32 (peaking)

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.
y 2 should
 Boris Sheiko - Beginners training program 1

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 97.5
2 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 75% 145.0

Squat

1 x 5 @ 50% 50.0
2 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0

Benchpress w chains

1 x 6 @ 50% 85.0
2 x 6 @ 60% 102.5
4 x 4 @ 70% 120.0

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 x 3 @ 50% 150.0
1 x 3 @ 60% 180.0
2 x 3 @ 70% 210.0
4 x 3 @ 75% 225.0

Incline Benchpress

4 x 6 @

Dips

5 x 5 @

Deadlift from boxes

1 x 4 @ 55% 165.0
1 x 4 @ 65% 195.0
2 x 4 @ 75% 225.0
4 x 3 @ 85% 255.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 3
Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
1 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
1 x 4 @ 70% 135.0
1 x 6 @ 60% 115.0
1 x 8 @ 50% 97.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 75% 75.0

Goodmornings

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 1
Squat

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 2 @ 70% 135.0
5 x 3 @ 80% 155.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Front Squat

2 x 3 @ 45% 45.0
2 x 3 @ 55% 55.0
4 x 2 @ 60% 60.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 2
Deadlift Up To Knees

1 x 3 @ 50% 150.0
1 x 3 @ 60% 180.0
2 x 3 @ 70% 210.0
4 x 2 @ 75% 225.0

Benchpress

1 x 6 @ 50% 97.5
2 x 6 @ 60% 115.0
4 x 6 @ 65% 125.0

Deadlift from Boxes

1 x 4 @ 55% 165.0
1 x 4 @ 65% 195.0
2 x 4 @ 75% 225.0
4 x 4 @ 80% 240.0

Lunges

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 3
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 2 @ 80% 155.0
1 x 3 @ 75% 145.0
1 x 5 @ 65% 125.0
1 x 7 @ 55% 105.0

Flat Dumbelll Flies

5 x 10 @

Boxsquat

1 x 5 @ 50% 100.0
2 x 5 @ 60% 120.0
4 x 4 @ 70% 140.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 1
Squat

1 x 5 @ 55% 55.0
1 x 4 @ 65% 65.0
2 x 3 @ 75% 75.0
4 x 2 @ 85% 85.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 3 @ 80% 155.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Boxsquat

1 x 3 @ 50% 100.0
1 x 3 @ 60% 120.0
1 x 3 @ 70% 140.0
4 x 3 @ 80% 160.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 2
Deadlift off box

2 x 3 @ 50% 150.0
2 x 3 @ 60% 180.0
4 x 3 @ 65% 195.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
3 x 2 @ 80% 155.0
2 x 2 @ 85% 162.5
2 x 3 @ 80% 155.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 4 @ 60% 180.0
2 x 4 @ 70% 210.0
2 x 3 @ 80% 240.0
3 x 2 @ 90% 270.0

Lunges

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 3
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
7 x 3 @ 80% 155.0

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 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 55% 105.0
1 x 5 @ 65% 125.0
5 x 4 @ 75% 145.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Front Squats

2 x 5 @ 40% 40.0
2 x 4 @ 50% 50.0
3 x 3 @ 60% 60.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 3 @ 80% 155.0
3 x 2 @ 85% 162.5

Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
2 x 3 @ 80% 240.0
3 x 2 @ 85% 255.0
3 x 2 @ 80% 240.0

Benchpress w chains

1 x 5 @ 50% 85.0
1 x 5 @ 60% 102.5
4 x 5 @ 70% 120.0

Flat Dumbell Flies

5 x 10 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 3
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Benchpress

1 x 6 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 80% 155.0
2 x 2 @ 85% 162.5
2 x 3 @ 80% 155.0
1 x 4 @ 70% 135.0
1 x 6 @ 60% 115.0
1 x 8 @ 50% 97.5

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 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
4 x 2 @ 85% 162.5

Squat - box

1 x 5 @ 50% 0.0
1 x 5 @ 60% 0.0
1 x 2 @ 70% 0.0
1 x 3 @ 70% 0.0
1 x 4 @ 70% 0.0
1 x 6 @ 70% 0.0
1 x 8 @ 70% 0.0
1 x 7 @ 70% 0.0
1 x 5 @ 70% 0.0
1 x 3 @ 70% 0.0

Benchpress

1 x 6 @ 50% 97.5
2 x 6 @ 60% 115.0
4 x 6 @ 70% 135.0

Flat Dumbell Flies

5 x 10 @

Squat w full gear

1 x 5 @ 50% 200.0
2 x 5 @ 60% 240.0
4 x 4 @ 65% 260.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Program 31

Week 1 - Day 2
Deadlift to Knees

1 x 4 @ 50% 150.0
2 x 4 @ 60% 180.0
4 x 4 @ 70% 210.0

Benchpress w chains

1 x 5 @ 50% 85.0
1 x 5 @ 60% 102.5
2 x 4 @ 70% 120.0
2 x 3 @ 75% 127.5
2 x 2 @ 80% 135.0
2 x 1 @ 85% 145.0
2 x 2 @ 80% 135.0
2 x 3 @ 75% 127.5
1 x 4 @ 70% 120.0
1 x 6 @ 65% 110.0
1 x 8 @ 60% 102.5
1 x 10 @ 55% 92.5
1 x 12 @ 50% 85.0

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 180.0
1 x 4 @ 70% 210.0
2 x 3 @ 80% 240.0
4 x 2 @ 90% 270.0

Squat Scissors

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Program 31

Week 1 - Day 3
Squat w full gear

1 x 5 @ 50% 200.0
1 x 4 @ 60% 240.0
2 x 3 @ 70% 280.0
2 x 3 @ 80% 320.0
3 x 2 @ 85% 340.0

Benchpress

1 x 5 @ 50% 97.5
2 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 2 @ 80% 155.0

Dips

5 x 6 @

Squat

1 x 5 @ 55% 55.0
2 x 5 @ 65% 65.0
4 x 4 @ 75% 75.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 2 - Day 1
Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 2 @ 80% 155.0
3 x 1 @ 90% 172.5

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Benchpress

1 x 5 @ 55% 105.0
1 x 5 @ 65% 125.0
5 x 4 @ 75% 145.0

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 3 @ 50% 150.0
2 x 3 @ 60% 180.0
4 x 3 @ 65% 195.0

Benchpress

1 x 6 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 1 @ 85% 162.5
1 x 3 @ 75% 145.0
1 x 5 @ 65% 125.0
1 x 7 @ 55% 105.0

Flyes

5 x 10 @

Deadlift

1 x 3 @ 50% 150.0
2 x 3 @ 65% 195.0
2 x 3 @ 75% 225.0
4 x 2 @ 85% 255.0

Squat Scissors

5 x 5 @

Abs

4 x 10 @
 Boris Sheiko - Program 31

Week 2 - Day 3
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 2 @ 80% 80.0
4 x 2 @ 85% 85.0

Incline Press

4 x 6 @

Dips

5 x 6 @

Squat

5 x 10 @

Roman Chair Situp

4 x 10 @
 Boris Sheiko - Program 31

Week 3 - Day 1
Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Squat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
1 x 8 @ 70% 70.0
1 x 3 @ 70% 70.0
1 x 6 @ 70% 70.0
1 x 2 @ 70% 70.0
1 x 7 @ 70% 70.0
1 x 4 @ 70% 70.0

Benchpress w chains

1 x 5 @ 55% 92.5
1 x 5 @ 65% 110.0
5 x 5 @ 75% 127.5

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 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
4 x 2 @ 80% 240.0

Benchpress

1 x 8 @ 50% 97.5
1 x 7 @ 55% 105.0
1 x 6 @ 60% 115.0
1 x 5 @ 65% 125.0
1 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 1 @ 85% 162.5
2 x 2 @ 80% 155.0
1 x 3 @ 75% 145.0
1 x 4 @ 70% 135.0
1 x 6 @ 65% 125.0
1 x 8 @ 60% 115.0
1 x 10 @ 55% 105.0
1 x 12 @ 50% 97.5

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 4 @ 60% 180.0
2 x 4 @ 70% 210.0
2 x 3 @ 80% 240.0
3 x 2 @ 90% 270.0

Leg Press

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Program 31

Week 3 - Day 3
Benchpress w chains

1 x 5 @ 50% 85.0
1 x 4 @ 60% 102.5
2 x 3 @ 70% 120.0
6 x 3 @ 80% 135.0

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 3 @ 80% 80.0
3 x 2 @ 85% 85.0
3 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
2 x 5 @ 60% 115.0
5 x 5 @ 70% 135.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Program 31

Week 4 - Day 1
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 3 @ 80% 80.0
2 x 2 @ 85% 85.0
3 x 1 @ 90% 90.0
2 x 2 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 3 @ 80% 155.0
4 x 2 @ 85% 162.5

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Lunges

5 x 5 @

Roman Chair Situp

4 x 10 @
 Boris Sheiko - Program 31

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 2 @ 80% 155.0
3 x 1 @ 90% 172.5
2 x 3 @ 80% 155.0

Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
2 x 2 @ 80% 240.0
2 x 1 @ 90% 270.0

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 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 55% 105.0
1 x 5 @ 65% 125.0
4 x 5 @ 75% 145.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
4 x 5 @ 70% 70.0

Goodmornings (seated)

5 x 5 @

Total lifts (4 weeks 591 Tonage cof. 396

RI (4 weeks) 66.96%
 5 2.50
4 2.40
6 4.20
8 6.80

6 3.00
12 7.20
24 16.80
 5 2.50
5 3.00
8 5.60
6 4.50
4 3.20
2 1.70
4 3.20
6 4.50
4 2.80
6 3.90
8 4.80
10 5.50
12 6.00
 5 2.50
8 4.80
6 4.20
12 9.60

5 2.50
4 2.40
6 4.20
4 3.20
3 2.70

5 2.75
5 3.25
20 15.00
6 3.00
5 3.00
8 5.60
6 4.50
4 3.20
2 1.70
3 2.25
5 3.25
7 3.85
 5 2.50
4 2.40
6 4.20
15 12.00

5 2.75
5 3.25
25 18.75
 8 4.00
7 3.85
6 3.60
5 3.25
4 2.80
6 4.50
4 3.20
2 1.70
4 3.20
3 2.25
4 2.80
6 3.90
8 4.80
10 5.50
12 6.00
 5 2.50
4 2.40
6 4.20
18 14.40

5 2.50
10 6.00
25 17.50
5 2.50
4 2.40
6 4.20
6 4.80
8 6.80
5 2.50
5 3.00
8 5.60
4 3.20
3 2.70
6 4.80
 5 2.75
5 3.25
20 15.00
 Program 30 - beginners 2

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 97.5
2 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 3 @ 80% 155.0

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
5 x 5 @ 70% 135.0

Flat Dumbell Flies

5 x 10 @

Boxsquat

1 x 5 @ 55% 55.0
1 x 4 @ 65% 65.0
5 x 3 @ 75% 75.0

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 1 - Day 2
Deadlift

1 x 4 @ 50% 150.0
2 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
5 x 3 @ 80% 240.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 1 @ 85% 162.5
2 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
1 x 4 @ 70% 135.0
1 x 6 @ 65% 125.0
1 x 8 @ 60% 115.0
1 x 10 @ 55% 105.0
1 x 12 @ 50% 97.5

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 180.0
2 x 4 @ 70% 210.0
3 x 3 @ 80% 240.0
4 x 2 @ 90% 270.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Program 30 - beginners 2

Week 1 - Day 3
Squat

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
2 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 2 @ 80% 155.0

Dips

5 x 6 @

Squat

1 x 5 @ 50% 50.0
2 x 5 @ 60% 60.0
4 x 4 @ 70% 70.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 1
Squat

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 2 @ 80% 80.0
3 x 1 @ 90% 90.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 2 @ 80% 155.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands wider than shoulders)

5 x 10 @

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 80% 80.0

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 150.0
2 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
4 x 3 @ 75% 225.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
2 x 5 @ 70% 135.0
1 x 7 @ 60% 115.0
1 x 9 @ 50% 97.5

Flat Dumbell Flies

5 x 10 @

Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
5 x 3 @ 80% 240.0

Lunges

5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 3
Benchpress

1 x 5 @ 50% 97.5
2 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 2 @ 80% 155.0

Squat

1 x 5 @ 50% 50.0
2 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0

Benchpress

1 x 4 @ 55% 105.0
1 x 3 @ 65% 125.0
5 x 2 @ 75% 145.0

Dips

5 x 8 @

Leg press

5 x 6 @

Goodmornings (seated)

5 x 6 @
 Program 30 - beginners 2

Week 3 - Day 1
Squat

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Squat

1 x 6 @ 50% 50.0
1 x 6 @ 60% 60.0
4 x 6 @ 65% 65.0

Benchpress

1 x 5 @ 55% 105.0
2 x 5 @ 65% 125.0
4 x 4 @ 75% 145.0

Flat Dumbell Flyes

5 x 10 @

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 3 - Day 2
Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
3 x 3 @ 80% 240.0
3 x 2 @ 85% 255.0

Benchpress

1 x 6 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 1 @ 85% 162.5
2 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
1 x 5 @ 70% 135.0
1 x 7 @ 65% 125.0
1 x 9 @ 60% 115.0
1 x 11 @ 55% 105.0
1 x 13 @ 50% 97.5

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 65% 195.0
2 x 5 @ 75% 225.0
4 x 4 @ 85% 255.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Program 30 - beginners 2

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 3 @ 80% 155.0

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 3 @ 80% 80.0
3 x 2 @ 85% 85.0
3 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
2 x 5 @ 60% 115.0
5 x 5 @ 70% 135.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Program 30 - beginners 2

Week 4 - Day 1
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 3 @ 80% 80.0
2 x 2 @ 85% 85.0
2 x 1 @ 90% 90.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 3 @ 80% 155.0
2 x 2 @ 85% 162.5
2 x 3 @ 80% 155.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 4 @ 55% 55.0
1 x 4 @ 65% 65.0
5 x 3 @ 75% 75.0

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 4 - Day 2
Deadlift Up To Knees

1 x 3 @ 50% 150.0
2 x 3 @ 60% 180.0
2 x 3 @ 70% 210.0
4 x 2 @ 75% 225.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 3 @ 80% 155.0
2 x 4 @ 75% 145.0
2 x 5 @ 70% 135.0
1 x 6 @ 65% 125.0
1 x 7 @ 60% 115.0
1 x 8 @ 55% 105.0
1 x 9 @ 50% 97.5

Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
6 x 3 @ 80% 240.0

Flat Dumbell Flyes

5 x 10 @

Lunges

5 x 5 @

Abs

3 x 10 @
 Program 30 - beginners 2

Week 4 - Day 3
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
7 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 2 @ 80% 155.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @

Total lifts (4 weeks) 672

RI (4 weeks) 66.64%
- beginners 2

5 2.50
8 4.80
6 4.20
18 14.40

5 2.50
5 3.00
25 17.50
- beginners 2

5 2.50
5 3.00
8 5.60
6 4.50
4 3.20
2 1.70
4 3.20
6 4.50
4 2.80
6 3.90
8 4.80
10 5.50
12 6.00
- beginners 2

5 2.50
8 4.80
6 4.20
12 9.60
- beginners 2

5 2.50
4 2.40
6 4.20
12 9.60
- beginners 2

5 2.50
5 3.00
8 5.60
6 4.50
4 3.20
6 4.50
10 7.00
7 4.20
9 4.50
- beginners 2

5 2.50
8 4.80
6 4.20
10 8.00

4 2.20
3 1.95
10 7.50
- beginners 2

5 2.50
4 2.40
6 4.20
15 12.00

5 2.75
10 6.50
16 12.00
- beginners 2

6 3.00
5 3.00
8 5.60
6 4.50
4 3.20
2 1.70
4 3.20
6 4.50
5 3.50
7 4.55
9 5.40
11 6.05
13 6.50
- beginners 2

5 2.50
4 2.40
6 4.20
18 14.40

5 2.50
10 6.00
25 17.50
- beginners 2

5 2.50
4 2.40
6 4.20
6 4.80
4 3.40
6 4.80
- beginners 2

5 2.50
5 3.00
8 5.60
6 4.50
6 4.80
8 6.00
10 7.00
6 3.90
7 4.20
8 4.40
9 4.50
- beginners 2

5 2.50
4 2.40
6 4.20
12 9.60
 Boris Sheiko - Beginners training program 1

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 97.5
2 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 75% 145.0

Squat

1 x 5 @ 50% 50.0
2 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0

Benchpress

1 x 6 @ 50% 97.5
2 x 6 @ 60% 115.0
4 x 6 @ 65% 125.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 2
Deadlift

1 x 5 @ 50% 150.0
2 x 5 @ 60% 180.0
2 x 4 @ 70% 210.0
4 x 3 @ 75% 225.0

Incline Benchpress

6 x 4 @

Dips

5 x 5 @

Deadlift from boxes

1 x 5 @ 50% 150.0
2 x 5 @ 60% 180.0
2 x 4 @ 70% 210.0
4 x 3 @ 80% 240.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 3
Benchpress

1 x 7 @ 50% 97.5
1 x 6 @ 55% 105.0
1 x 5 @ 60% 115.0
1 x 4 @ 65% 125.0
2 x 3 @ 70% 135.0
2 x 2 @ 75% 145.0
2 x 3 @ 70% 135.0
1 x 4 @ 65% 125.0
1 x 6 @ 60% 115.0
1 x 8 @ 55% 105.0
1 x 10 @ 50% 97.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 75% 75.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 1
Squat

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 2 @ 80% 155.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Squat

1 x 3 @ 55% 55.0
1 x 3 @ 65% 65.0
4 x 3 @ 75% 75.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 150.0
2 x 4 @ 60% 180.0
4 x 4 @ 70% 210.0

Benchpress

1 x 5 @ 50% 97.5
2 x 5 @ 60% 115.0
5 x 4 @ 70% 135.0

Flyes

5 x 10 @

Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
5 x 3 @ 75% 225.0

Lunges

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 3
Squat

1 x 4 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 75% 75.0

Benchpress

1 x 6 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
1 x 4 @ 75% 145.0
1 x 5 @ 70% 135.0
1 x 6 @ 60% 115.0
1 x 7 @ 50% 97.5

Flat Dumbelll Flies

5 x 10 @

Triceps

5 x 10 @

Squat

1 x 3 @ 55% 55.0
1 x 3 @ 65% 65.0
4 x 2 @ 75% 75.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 1
Squat

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Squat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 4 @ 70% 210.0
4 x 4 @ 75% 225.0

Benchpress

1 x 6 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
1 x 4 @ 70% 135.0
1 x 5 @ 65% 125.0
1 x 6 @ 60% 115.0
1 x 7 @ 55% 105.0
1 x 8 @ 50% 97.5

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 180.0
2 x 5 @ 70% 210.0
4 x 4 @ 80% 240.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 2 @ 80% 155.0

Squat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 5 @ 70% 70.0
5 x 4 @ 75% 75.0

Benchpress

1 x 6 @ 50% 97.5
2 x 6 @ 60% 115.0
4 x 6 @ 65% 125.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 1
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
3 x 2 @ 85% 85.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 80% 80.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 3 @ 80% 155.0
3 x 2 @ 85% 162.5

Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
2 x 3 @ 80% 240.0
3 x 2 @ 85% 255.0

Benchpress

1 x 5 @ 55% 105.0
1 x 5 @ 65% 125.0
4 x 4 @ 75% 145.0

Flat Dumbell Flies

5 x 10 @

Lunges

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 3
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
5 x 5 @ 70% 135.0

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 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 3 @ 80% 155.0

Flyes

5 x 10 @

Boxsquat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
5 x 4 @ 70% 70.0

Abs

3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 2
Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
5 x 3 @ 80% 240.0

Benchpress

1 x 6 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
1 x 4 @ 70% 135.0
1 x 6 @ 65% 125.0
1 x 8 @ 60% 115.0
1 x 10 @ 50% 97.5

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
5 x 4 @ 70% 210.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 3
Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 55% 105.0
1 x 4 @ 65% 125.0
5 x 3 @ 75% 145.0

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 3 @ 50% 150.0
4 x 2 @ 60% 180.0

Incline Benchpress

4 x 6 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 4 @ 60% 180.0
2 x 4 @ 70% 210.0
2 x 3 @ 80% 240.0
4 x 2 @ 90% 270.0

Goodmornigs (seated)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 2 - Day 1
Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
3 x 3 @ 80% 155.0
3 x 2 @ 85% 162.5

Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 4 @ 55% 105.0
2 x 4 @ 65% 125.0
4 x 4 @ 75% 145.0

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 3 @ 50% 150.0
2 x 3 @ 60% 180.0
4 x 2 @ 65% 195.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
3 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
1 x 4 @ 70% 135.0
1 x 6 @ 60% 115.0
1 x 8 @ 50% 97.5

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
5 x 3 @ 80% 240.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 2 - Day 3
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 55% 105.0
1 x 4 @ 65% 125.0
5 x 3 @ 75% 145.0

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
4 x 4 @ 70% 70.0

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 @

Dips

5 x 8 @

Deadlift up to knees

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
5 x 2 @ 75% 225.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 1
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 3 @ 80% 155.0

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0

Abs

3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 2
Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
5 x 3 @ 80% 240.0

Benchpress

1 x 8 @ 50% 97.5
1 x 7 @ 55% 105.0
1 x 6 @ 60% 115.0
1 x 5 @ 65% 125.0
1 x 4 @ 70% 135.0
2 x 3 @ 75% 145.0
2 x 2 @ 80% 155.0
2 x 1 @ 85% 162.5
2 x 2 @ 80% 155.0
2 x 3 @ 75% 145.0
1 x 4 @ 70% 135.0
1 x 6 @ 65% 125.0
1 x 8 @ 60% 115.0
1 x 10 @ 55% 105.0
1 x 12 @ 50% 97.5

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
5 x 4 @ 70% 210.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 3
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 3 @ 80% 80.0
3 x 2 @ 85% 85.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 3 @ 80% 155.0

Chest Muscles

5 x 10 @

Squat

1 x 6 @ 50% 50.0
1 x 6 @ 60% 60.0
4 x 6 @ 65% 65.0

Dips

6 x 6 @

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 3 @ 50% 150.0
2 x 3 @ 60% 180.0
4 x 3 @ 65% 195.0

Benchpress

1 x 6 @ 50% 97.5
1 x 6 @ 60% 115.0
5 x 6 @ 65% 125.0

Triceps

5 x 10 @

Deadlift off boxes

1 x 4 @ 50% 150.0
2 x 4 @ 70% 210.0
2 x 4 @ 80% 240.0
4 x 4 @ 85% 255.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 4 - Day 1
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
7 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 3 @ 80% 155.0
3 x 2 @ 85% 162.5
2 x 3 @ 80% 155.0

Dips

5 x 6 @

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 3 @ 50% 150.0
2 x 3 @ 60% 180.0
4 x 2 @ 70% 210.0

Benchpress

1 x 5 @ 50% 97.5
1 x 5 @ 60% 115.0
2 x 5 @ 70% 135.0
5 x 4 @ 75% 145.0

Chest muscles

5 x 10 @

Deadlift

1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
3 x 3 @ 80% 240.0
3 x 2 @ 85% 255.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 4 - Day 3
Squat

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 3 @ 80% 80.0
3 x 2 @ 85% 85.0

Benchpress

1 x 5 @ 50% 97.5
1 x 4 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 3 @ 80% 155.0

Dips

5 x 6 @

Chest Muscles

5 x 10 @

Squat

1 x 4 @ 55% 55.0
1 x 3 @ 65% 65.0
5 x 3 @ 75% 75.0

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 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
4 x 2 @ 80% 240.0

Push ups

5 x 5 @

Incline Benchpress

6 x 4 @

Deadlift off boxes

1 x 4 @ 60% 180.0
1 x 4 @ 70% 210.0
2 x 3 @ 80% 240.0
4 x 3 @ 90% 270.0

Goodmornings (seated)

5 x 5 @

Competition Period
Week 1 - Day 1
Squat

1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 2 @ 75% 75.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
3 x 2 @ 75% 145.0

Chest Muscles

4 x 8 @

Abs

3 x 10 @

Week 1 - Day 2
Squat
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 2 @ 80% 80.0
1 x 1 @ 90% 90.0
3 x 1 @ 100%

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 2 @ 80% 155.0
1 x 1 @ 90% 172.5
3 x 1 @ 100%

Deadlift

1 x 3 @ 50% 150.0
1 x 3 @ 60% 180.0
2 x 2 @ 70% 210.0
1 x 2 @ 80% 240.0
1 x 1 @ 90% 270.0
3 x 1 @ 100%

Week 1 - Day 3
Squat

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 3 @ 80% 155.0

Flyes

5 x 10 @

Squat

1 x 3 @ 55% 55.0
1 x 3 @ 65% 65.0
4 x 3 @ 75% 75.0

Good Mornings (seated)

5 x 5 @

Week 1 - Day 4
Deadlift up to Knees
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
4 x 4 @ 70% 210.0

Incline Benchpress

6 x 4 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 3 @ 55% 165.0
1 x 3 @ 65% 195.0
2 x 3 @ 75% 225.0
4 x 3 @ 85% 255.0

Abs

5 x 10 @

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

Week 2 - Day 1
Squat

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 3 @ 80% 80.0
3 x 2 @ 85% 85.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 2 @ 80% 155.0
2 x 1 @ 90% 172.5
2 x 2 @ 80% 155.0

Chest muscles

5 x 10 @

Squat

1 x 4 @ 50% 50.0
1 x 4 @ 60% 60.0
4 x 4 @ 70% 70.0

Abs

3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 2 - Day 2
Deadlift

1 x 3 @ 50% 150.0
1 x 3 @ 60% 180.0
2 x 3 @ 70% 210.0
3 x 3 @ 80% 240.0
3 x 2 @ 85% 255.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 3 @ 80% 155.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 3 @ 55% 165.0
1 x 3 @ 65% 195.0
4 x 3 @ 75% 225.0

Goodmornings (standing)

5 x 5 @

Week 2 - Day 3
Squat

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 2 @ 80% 155.0
3 x 1 @ 85% 162.5

Chest Muscles

5 x 10 @

Squat

1 x 3 @ 55% 55.0
1 x 3 @ 65% 65.0
4 x 2 @ 75% 75.0

Abs
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
3 x 10 @

Week 2 - Day 4
Benchpress

1 x 3 @ 55% 105.0
2 x 3 @ 65% 125.0
5 x 3 @ 75% 145.0

Dips

5 x 4 @

Deadlift

1 x 3 @ 50% 150.0
1 x 3 @ 60% 180.0
2 x 3 @ 70% 210.0
6 x 2 @ 80% 240.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 1
Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
2 x 2 @ 80% 155.0
2 x 1 @ 85% 162.5

Squat

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Benchpress

1 x 3 @ 55% 105.0
1 x 3 @ 65% 125.0
4 x 2 @ 75% 145.0

Flyes

4 x 8 @

Good Mornings

4 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 2
Benchpress

1 x 3 @ 50% 97.5
2 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
6 x 3 @ 80% 155.0

Chest Muscles

4 x 8 @

Deadlift

1 x 3 @ 50% 150.0
1 x 3 @ 60% 180.0
2 x 2 @ 70% 210.0
5 x 2 @ 80% 240.0

Abs

3 x 8 @

Week 3 - Day 3
Squat

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 2 @ 80% 155.0

Flyes

4 x 8 @

Squat

1 x 3 @ 55% 55.0
1 x 3 @ 65% 65.0
4 x 3 @ 75% 75.0

Good Mornings

4 x 4 @

Week 3 - Day 4
Incline Benchpress
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
5 x 3 @

Dips

5 x 4 @

Triceps

5 x 10 @

Deadlift

1 x 3 @ 50% 150.0
2 x 3 @ 60% 180.0
2 x 3 @ 70% 210.0
4 x 3 @ 75% 225.0

Abs

4 x 8 @

Week 4 - Day 1
Squat

1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 80% 80.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
5 x 2 @ 80% 155.0

Flyes

4 x 6 @

Good Mornings

4 x 4 @

Week 4 - Day 2
Benchpress

1 x 3 @ 50% 97.5
2 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
4 x 2 @ 80% 155.0

Chest muscles

3 x 6 @

Deadlift
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
1 x 3 @ 50% 150.0
2 x 2 @ 60% 180.0
2 x 2 @ 70% 210.0
4 x 2 @ 75% 225.0

Abs

3 x 8 @

Week 4 - Day 3
Squat

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 2 @ 75% 75.0

Benchpress

1 x 3 @ 50% 97.5
1 x 3 @ 60% 115.0
2 x 3 @ 70% 135.0
4 x 2 @ 80% 155.0

Flyes

3 x 6 @

Good Mornings (Seated)

4 x 4 @

Week 4 - Day 4
Rest!

Week 5 - Day 1
Deadlift

1 x 3 @ 50% 150.0
2 x 3 @ 60% 180.0
3 x 2 @ 70% 210.0

Benchpress

1 x 3 @ 50% 97.5
2 x 3 @ 60% 115.0
2 x 2 @ 70% 135.0
2 x 1 @ 75% 145.0

Abs

2 x 8 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 5 - Day 2
Squat

1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
3 x 2 @ 70% 70.0

Benchpress

1 x 3 @ 50% 97.5
2 x 3 @ 60% 115.0
3 x 2 @ 70% 135.0

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
Do not change -----> Benchpress 192.50
Benchpress w chains 170.00
Floorpress w chains - pinky 160.00
Bechpress variant 4 0.00
Do not change -----> Benchpress w shirt 250.00
Do not change -----> Squat 100.00
Boxsquat 200.00
Squat - variant 2 250.00
Squat - variant 3 300.00
Do not change -----> Squat w full gear 400.00
Deadlift 300.00
Program by: Boris Sheiko - http://www.zyworld.com/powerlifting/

Spreadsheet by: Klaus Jensen, kl@usjensen.dk

2008 additions Poul Hansen, ptpoul@yahoo.com
2010 additions Rune Glud, rune_glud@hotmail.com

Link to Sheiko information

http://www.elitefts.com/sheiko/default.asp

Set x Reps @ Percent of best lift Actual weight

1 x 5 @ 50% 97.5

Updates: November 7, 2008 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

May 2010 Bench press specialization, extended to 14 weeks

Dropdown menus added to squat and bench
olume than 37

for lower qualification lifter

minor adjustments)

extended to 14 weeks
squat and bench
Round to nearest 2.5 unit(s)
Cyklus 14 week CMS Bench
Week 1 2 3 4 5 6 7 8
#lifts 157 208 138 234 147 218 119 200
RI 65.5% 62.1% 69.3% 66.6% 68.6% 64.1% 69.7% 68.7%
Tonage cof. 103 129 96 156 101 140 83 137
Acum tonag 103 232 328 484 584 724 807 945

week 1-4 week 5-8 week 1-8

Avg # lift/week 184.3 171.0 177.6
RI 65.59% 67.38% 66.45%
Avg Tonage cof/week 120.9 115.2 118.0

180

160

140

120

100

80 Row 8

60

40

20

0
1 2 3 4 5 6 7 8 9 10 11 12 13 14
 9 10 11 12 13 14
123 127 78 81 53 24
72.7% 70.1% 68.0% 70.7% 67.7% 61.7%
89 89 53 57 36 15
1034 1123 1176 1233 1269 1284