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  • Sheiko Belyaev Sept 2008

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    IñakiPosadas
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    The document outlines a 4-week training program with exercises, sets, reps, and percentages of maximum weights for each workout. The program includes squats, deadlifts, bench presses, overhead presses, and assistance exercises performed over 5-6 days per week with increasing weight loads and decreasing reps across the 4 weeks.

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    The document outlines a 4-week training program with exercises, sets, reps, and percentages of maximum weights for each workout. The program includes squats, deadlifts, bench presses, overhead presses, and assistance exercises performed over 5-6 days per week with increasing weight loads and decreasing reps across the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    210 views8 pages

    Sheiko Belyaev Sept 2008

    Uploaded by

    IñakiPosadas
    The document outlines a 4-week training program with exercises, sets, reps, and percentages of maximum weights for each workout. The program includes squats, deadlifts, bench presses, overhead presses, and assistance exercises performed over 5-6 days per week with increasing weight loads and decreasing reps across the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    Sheiko

    Belyaev Monthly Program, Sept. 2008


    Week 1
    1 Day (Monday - morning)
    Squat

    Bench
    Chest
    Goodmorning
    1 Day (Monday - evening)
    Squat

    Bench

    MAXES:

    %
    50
    60
    65
    50
    60

    %
    50
    60
    70
    50
    60
    70

    Chin-ups
    Overhead Press

    3 Day (Wednesday - morning)


    Bench with chains/bands

    Deficit Deadlift

    DB Flyes
    Deep Squats
    3 Day (Wednesday - evening)
    Deadlift from Boxes (below knee)

    Bench

    %
    50
    60
    65
    50
    55
    60

    %
    55
    65
    75
    50
    60
    70
    75

    Chin-ups
    Goodmorning

    5 Day (Friday - morning)


    Squat

    Decline Bench

    DB Flyes
    Overhead Press
    5 Day (Friday - evening)
    Squat

    %
    50
    60
    65
    50
    60
    65

    %
    50
    60
    70
    75

    reps - sets
    5x1
    4x1
    3x4
    4x1
    3x5
    8x4
    8x4
    reps - sets
    4x1
    3x1
    2x5
    5x1
    4x1
    3x5
    8x5
    10x4

    weight
    265
    320
    345
    180
    215

    reps - sets
    4x1
    3x1
    2x5
    3x1
    3x2
    2x4
    8x4
    5x5
    reps - sets
    3x1
    3x1
    3x4
    5x1
    4x1
    3x2
    2x5
    8x5
    5x5

    weight
    115
    135
    145
    285
    310
    340

    reps - sets
    5x1
    4x1
    4x4
    4x1
    4x1
    4x5
    8x4
    8x4
    reps - sets
    5x1
    4x1
    3x1
    2x5

    weight
    265
    320
    345
    180
    215
    230

    weight
    265
    320
    370
    180
    215
    250

    weight
    310
    365
    425
    180
    215
    250
    265

    weight
    265
    320
    370
    400

    Bench:
    Squat:
    Deadlift:
    Bench+chains/bands:
    Deadlift+chains/bands:

    355
    530
    565
    225
    565

    Bench

    50
    60
    70
    75

    5x1
    4x1
    3x1
    3x5
    8x5
    5x5

    180
    215
    250
    265

    %
    50
    60
    65

    reps - sets
    3x1
    3x1
    2x5
    3x5
    5x5
    8x5
    10x4

    weight
    285
    340
    365

    %
    50
    60
    70
    50
    60
    70
    75

    reps - sets
    4x1
    4x1
    4x4
    5x1
    4x1
    3x1
    2x5

    weight
    265
    320
    370
    180
    215
    250
    265

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

    reps - sets
    5x1
    4x1
    3x1
    2x4
    5x1
    4x1
    3x1
    3x4
    5x1
    4x1
    3x4
    8x5
    5x5

    weight
    180
    215
    250
    285
    265
    320
    370
    400
    115
    135
    160

    %
    50
    60
    65
    60
    70
    80
    90

    reps - sets
    3x1
    3x1
    2x4
    3x1
    3x1
    3x2
    2x4
    4x5
    8x5
    8x5

    weight
    285
    340
    365
    215
    250
    285
    320

    Chin-ups
    Goodmorning (sitting)

    6 Day (Saturday - Evening)


    Deadlift with chains/bands

    Incline Bench
    Dips
    Triceps
    Overhead Press

    Week 2
    1 Day (Monday - morning)
    Squat

    Bench

    DB Flyes
    Chin-ups
    Overhead Press
    1 Day (Monday - evening)
    Bench

    Squat

    Bench with chains/bands

    Triceps
    Goodmorning

    2 Day (Tuesday - evening)


    Deficit deadlifts

    Bench with 3 Board

    Dips (weighted)
    Chin Ups
    Goodmorning

    3 Day (Wednesday - morning)


    Deadlift (1st stop)

    Decline Bench

    DB Flyes
    Overhead Press
    3 Day (Wednesday - Evening)
    Deadlift to knee

    Bench

    Deadlift from boxes (below knee)

    %
    50
    60
    70
    75
    50
    60
    70

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

    Chin-ups
    Triceps

    5 Day (Friday - morning)


    Squat

    Bench

    DB Flyes
    Goodmorning
    5 Day (Friday - Evening)
    Bench

    Squat

    Bench

    %
    50
    60
    70
    75
    50
    60
    70
    75

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

    reps - sets
    3x1
    3x1
    2x2
    1x4
    5x1
    4x1
    3x4
    8x5
    10x4
    reps - sets
    3x1
    3x1
    3x1
    2x4
    5x1
    4x1
    3x1
    2x2
    1x3
    2x2
    4x2
    3x1
    3x1
    3x4
    8x5
    8x5

    weight
    285
    340
    395
    425
    180
    215
    250

    reps - sets
    5x1
    4x1
    3x1
    2x5
    5x1
    4x1
    3x1
    2x5
    8x5
    8x4
    reps - sets
    5x1
    4x1
    3x1
    2x4
    5x1
    4x1
    3x1
    3x1
    6x1
    4x1
    5x1
    7x1
    8x1
    5x1
    4x1
    4x4

    weight
    265
    320
    370
    400
    180
    215
    250
    265

    weight
    285
    340
    395
    425
    180
    215
    250
    285
    300
    285
    265
    395
    450
    480

    weight
    180
    215
    250
    285
    265
    320
    345
    345
    345
    345
    345
    345
    345
    180
    215
    250

    Chin-ups
    Overhead Press

    6 Day (Saturday)
    Deficit Deadlift

    Incline Bench
    Deadlift (2 stops)

    8x5
    10x3

    %
    50
    60
    65
    50
    60
    70
    75

    Dips
    Triceps

    Week 3
    1 Day (Monday - morning)
    Squat

    Bench

    DB Flyes
    Goodmorning
    1 Day (Monday - evening)
    Bench

    Squat

    Bench

    %
    50
    60
    70
    75
    50
    60
    70
    75

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

    Chin-ups
    Overhead Press

    2 Day (Tuesday - evening)


    Deficit Deadlift

    Bench with 3 Board

    Dips
    Triceps
    Goodmorning

    %
    50
    60
    70
    65
    75
    85
    90
    95

    reps - sets
    3x1
    3x1
    2x4
    3x5
    3x1
    3x1
    2x2
    1x4
    5x6
    8x5

    weight
    285
    340
    365

    reps - sets
    5x1
    4x1
    3x1
    2x5
    5x1
    4x1
    3x1
    3x5
    8x4
    8x4
    reps - sets
    5x1
    4x1
    3x1
    2x4
    5x1
    4x1
    3x1
    2x5
    5x1
    4x1
    3x1
    2x4
    8x4
    8x3

    weight
    265
    320
    370
    400
    180
    215
    250
    265

    reps - sets
    3x1
    3x1
    2x5
    3x1
    3x1
    3x2
    2x2
    1x3
    4x5
    8x5
    8x4

    weight
    285
    340
    395
    230
    265
    300
    320
    335

    285
    340
    395
    425

    weight
    195
    230
    265
    300
    265
    320
    370
    425
    180
    215
    250
    285

    3 Day (Wednesday - morning)


    Bench

    Deadlift to knees

    DB Flyes
    Chin-ups
    Overhead Press
    3 Day (Wednesday - evening)
    Bench

    Deadlift

    %
    50
    60
    70
    75
    50
    60
    70
    75

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

    Triceps
    Goodmorning

    5 Day (Friday - morning)


    Squat

    Bench

    DB Flyes
    Chin-ups
    5 Day (Friday - evening)
    Squat

    Bench

    Squat

    Triceps

    %
    50
    60
    70
    75
    50
    60
    70
    80

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

    reps - sets
    5x1
    4x1
    3x1
    3x5
    3x1
    3x1
    3x2
    2x4
    8x5
    8x5
    8x3
    reps - sets
    5x1
    4x1
    3x1
    3x1
    2x2
    1x2
    2x2
    3x1
    5x1
    7x1
    3x1
    3x1
    3x1
    2x5
    8x5
    5x5

    weight
    180
    215
    250
    265
    285
    340
    395
    425

    reps - sets
    5x1
    4x1
    3x1
    3x5
    5x1
    4x1
    3x1
    2x5
    8x4
    8x5
    reps - sets
    5x1
    4x1
    3x1
    3x2
    2x3
    5x1
    4x1
    3x1
    2x5
    5x1
    5x1
    5x3
    8x5

    weight
    265
    320
    370
    400
    180
    215
    250
    285

    weight
    180
    215
    250
    265
    285
    300
    285
    265
    230
    195
    285
    340
    395
    450

    weight
    265
    320
    370
    425
    450
    180
    215
    250
    285
    265
    320
    370

    Overhead Press

    6 Day (Saturday - evening)


    Deficit Deadlift

    Bench

    Deadlift from Boxes

    8x3

    %
    50
    60
    70
    50
    60
    70
    60
    70
    80
    90

    reps - sets
    3x1
    3x1
    2x4
    5x1
    5x1
    5x5
    3x1
    3x1
    3x2
    2x3
    8x4

    weight
    285
    340
    395
    180
    215
    250
    340
    395
    450
    510

    %
    50
    60
    70
    75
    50
    60
    70
    75

    reps - sets
    3x1
    3x1
    3x1
    2x4
    5x1
    4x1
    3x1
    3x5
    8x4
    10x3
    reps - sets
    5x1
    4x1
    3x1
    3x2
    2x4
    5x1
    4x1
    3x2
    2x5
    3x1
    3x1
    2x2
    1x3
    8x5
    8x4

    weight
    265
    320
    370
    400
    180
    215
    250
    265

    %
    50
    60
    70

    reps - sets
    3x1
    3x1
    2x4
    4x5
    5x5
    8x5
    10x4

    weight
    285
    340
    395

    reps - sets

    weight

    Goodmorning

    Week 4
    1 Day (Monday - morning)
    Squat

    Bench

    DB Flyes
    Overhead Press
    1 Day (Monday - evening)
    Squat

    Bench

    Bench with 3 Boards

    %
    50
    60
    70
    80
    85
    50
    60
    70
    80
    80
    90
    95
    100

    Triceps
    Goodmorning

    2 Day (Tuesday - evening)


    Deficit Deadlift

    Incline Bench
    Dips
    Chin-ups
    Overhead Press

    3 Day (Wednesday - morning)

    weight
    265
    320
    370
    425
    450
    180
    305
    250
    285
    285
    320
    335
    355

    Bench

    Deadlift with 2 stops

    DB Flyes
    Overhead Press
    3 Day (Wednesday - evening)
    Bench

    Deadlift with chains/bands

    Bench

    50
    60
    70
    75
    50
    60
    70
    75

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

    Chin-ups
    Goodmorning (sitting)

    5 Day (Friday - morning)


    Squat

    Bench

    DB Flyes
    Goodmorning
    5 Day (Friday - evening)
    Bench

    Bench with boards

    Squat

    Chin-ups
    Overhead Press

    %
    50
    60
    70
    75
    50
    60
    70
    75

    %
    50
    60
    70
    80
    85
    95
    100
    105
    50
    60
    70
    70
    70
    70
    70

    5x1
    4x1
    3x1
    2x5
    3x1
    3x1
    3x1
    2x4
    8x4
    8x4
    reps - sets
    5x1
    4x1
    3x1
    2x4
    3x1
    3x1
    3x1
    3x4
    5x1
    4x1
    3x1
    2x5
    8x5
    5x5

    reps - sets
    5x1
    4x1
    3x1
    2x5
    5x1
    4x1
    3x1
    3x5
    8x4
    5x5
    reps - sets
    5x1
    4x1
    3x1
    2x4
    3x1
    3x2
    2x2
    1x3
    5x1
    5x1
    4x1
    6x1
    8x1
    7x1
    5x1
    8x5
    10x3

    180
    215
    250
    265
    285
    340
    395
    425

    weight
    195
    230
    265
    300
    285
    340
    395
    425
    180
    215
    250
    285

    weight
    265
    320
    370
    400
    180
    215
    250
    265

    weight
    180
    215
    250
    285
    300
    335
    355
    375
    265
    320
    370
    370
    370
    370
    370

    6 Day (Saturday - evening)


    Deadlift from boxes

    Incline Bench
    Dips
    Triceps
    Goodmorning

    %
    60
    70
    80
    90

    reps - sets
    3x1
    3x1
    3x2
    2x3
    4x5
    4x5
    8x5
    8x4

    weight
    340
    395
    450
    510

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