Max

Benchpress 130.00

Squat 190.00

Deadlift 180.00

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 Boris Sheiko - Candidate To Master of Sports

Week 1 - Day 1
Squat

1 x 5 @ 50% 96.0
2 x 4 @ 60% 114.0
2 x 3 @ 70% 134.0
5 x 2 @ 80% 152.0

Benchpress

1 x 5 @ 50% 66.0
1 x 4 @ 60% 78.0
2 x 3 @ 70% 92.0
6 x 3 @ 80% 104.0

Chest Muscles

5 x 10 @

Squat

1 x 5 @ 50% 96.0
1 x 5 @ 60% 114.0
5 x 4 @ 70% 134.0

Abs

3 x 10 @

Week 1 - Day 2
Deadlift

1 x 4 @ 50% 90.0
1 x 4 @ 60% 108.0
2 x 3 @ 70% 126.0
5 x 3 @ 80% 144.0

Benchpress

1 x 6 @ 50% 66.0
1 x 5 @ 60% 78.0
2 x 4 @ 70% 92.0
2 x 3 @ 75% 98.0
2 x 2 @ 80% 104.0
2 x 3 @ 75% 98.0
1 x 4 @ 70% 92.0
1 x 6 @ 65% 84.0
1 x 8 @ 60% 78.0
1 x 10 @ 50% 66.0

Chest Muscles

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 5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 90.0
1 x 4 @ 60% 108.0
5 x 4 @ 70% 126.0

Goodmornings (standing)

5 x 5 @

Week 1 - Day 3
Benchpress

1 x 5 @ 50% 66.0
1 x 4 @ 60% 78.0
2 x 3 @ 70% 92.0
5 x 3 @ 80% 104.0

Squat

1 x 5 @ 50% 96.0
1 x 4 @ 60% 114.0
2 x 3 @ 70% 134.0
5 x 3 @ 80% 152.0

Benchpress

1 x 5 @ 55% 72.0
1 x 4 @ 65% 84.0
5 x 3 @ 75% 98.0

Abs

3 x 10 @

Week 1 - Day 4
Deadlift standing on boxes

2 x 3 @ 50% 90.0
4 x 2 @ 60% 108.0

Incline Benchpress

4 x 6 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 4 @ 60% 108.0
2 x 4 @ 70% 126.0
2 x 3 @ 80% 144.0

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 4 x 2 @ 90% 162.0

Goodmornigs (seated)

5 x 5 @

Week 2 - Day 1
Benchpress

1 x 5 @ 50% 66.0
1 x 4 @ 60% 78.0
2 x 3 @ 70% 92.0
3 x 3 @ 80% 104.0
2 x 3 @ 85% 110.0

Squat

1 x 5 @ 50% 96.0
1 x 4 @ 60% 114.0
2 x 3 @ 70% 134.0
5 x 3 @ 80% 152.0

Benchpress

1 x 4 @ 55% 72.0
2 x 4 @ 65% 84.0
4 x 4 @ 75% 98.0

Chest muscles

5 x 10 @

Abs

3 x 10 @

Week 2 - Day 2
Deadlift standing on boxes

1 x 3 @ 50% 90.0
2 x 3 @ 60% 108.0
2 x 4 @ 65% 118.0

Benchpress

1 x 4 @ 50% 66.0
1 x 4 @ 60% 78.0
2 x 3 @ 70% 92.0
3 x 1 @ 80% 104.0
2 x 3 @ 75% 98.0
1 x 4 @ 70% 92.0
1 x 6 @ 60% 78.0
1 x 8 @ 50% 66.0

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Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 90.0
1 x 4 @ 60% 108.0
2 x 3 @ 70% 126.0
5 x 3 @ 80% 144.0

Goodmornings (standing)

5 x 5 @

Week 2 - Day 3
Squat

1 x 5 @ 50% 96.0
1 x 4 @ 60% 114.0
2 x 3 @ 70% 134.0
5 x 2 @ 80% 152.0

Benchpress

1 x 5 @ 55% 72.0
1 x 4 @ 65% 84.0
5 x 3 @ 75% 98.0

Chest Muscles

5 x 10 @

Squat

1 x 5 @ 50% 96.0
1 x 5 @ 60% 114.0
4 x 4 @ 70% 134.0

Abs

3 x 10 @

Week 2 - Day 4
Press behind the neck

5 x 5 @

Incline Benchpress

6 x 4 @

Dips

5 x 8 @

5
Deadlift up to knees

1 x 4 @ 50% 90.0
1 x 4 @ 60% 108.0
2 x 3 @ 70% 126.0
5 x 2 @ 75% 136.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 1
Squat

1 x 5 @ 50% 96.0
1 x 4 @ 60% 114.0
2 x 3 @ 70% 134.0
5 x 3 @ 80% 152.0

Benchpress

1 x 5 @ 50% 66.0
1 x 4 @ 60% 78.0
2 x 3 @ 70% 92.0
6 x 3 @ 80% 104.0

Chest Muscles

5 x 10 @

Squat

1 x 5 @ 50% 96.0
1 x 5 @ 60% 114.0
5 x 5 @ 70% 134.0

Abs

3 x 10 @

Week 3 - Day 2
Deadlift

1 x 4 @ 50% 90.0
1 x 4 @ 60% 108.0
2 x 3 @ 70% 126.0
5 x 3 @ 80% 144.0

Benchpress

1 x 8 @ 50% 66.0
1 x 7 @ 55% 72.0
1 x 6 @ 60% 78.0

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 1 x 5 @ 65% 84.0
1 x 4 @ 70% 92.0
2 x 3 @ 75% 98.0
2 x 2 @ 80% 104.0
2 x 1 @ 85% 110.0
2 x 2 @ 80% 104.0
2 x 3 @ 75% 98.0
1 x 4 @ 70% 92.0
1 x 6 @ 65% 84.0
1 x 8 @ 60% 78.0
1 x 10 @ 55% 72.0
1 x 12 @ 50% 66.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 90.0
1 x 4 @ 60% 108.0
5 x 4 @ 70% 126.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 3
Squat

1 x 5 @ 50% 96.0
1 x 4 @ 60% 114.0
2 x 3 @ 70% 134.0
3 x 3 @ 80% 152.0
2 x 3 @ 85% 162.0

Benchpress

1 x 5 @ 50% 66.0
1 x 4 @ 60% 78.0
2 x 3 @ 70% 92.0
6 x 3 @ 80% 104.0

Chest Muscles

5 x 10 @

Squat

1 x 6 @ 50% 96.0
1 x 6 @ 60% 114.0
4 x 6 @ 65% 124.0

Dips

6 x 6 @

Abs

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 3 x 10 @

Week 3 - Day 4
Deadlift standing on boxes

1 x 3 @ 50% 90.0
2 x 3 @ 60% 108.0
4 x 3 @ 65% 118.0

Benchpress

1 x 6 @ 50% 66.0
1 x 6 @ 60% 78.0
5 x 6 @ 65% 84.0

Triceps

5 x 10 @

Deadlift off boxes

1 x 4 @ 50% 90.0
2 x 4 @ 70% 126.0
2 x 4 @ 80% 144.0
4 x 4 @ 85% 154.0

Goodmornings (standing)

5 x 5 @

Week 4 - Day 1
Squat

1 x 5 @ 50% 96.0
1 x 4 @ 60% 114.0
7 x 3 @ 80% 152.0

Benchpress

1 x 5 @ 50% 66.0
1 x 4 @ 60% 78.0
2 x 3 @ 70% 92.0
2 x 3 @ 80% 104.0
3 x 2 @ 85% 110.0
2 x 3 @ 80% 104.0

Dips

5 x 6 @

Chest muscles

5 x 10 @

8
Abs

3 x 10 @

Week 4 - Day 2
Deadlift standing on boxes

1 x 3 @ 50% 90.0
2 x 3 @ 60% 108.0
4 x 2 @ 70% 126.0

Benchpress

1 x 5 @ 50% 66.0
1 x 5 @ 60% 78.0
2 x 5 @ 70% 92.0
5 x 4 @ 75% 98.0

Chest muscles

5 x 10 @

Deadlift

1 x 4 @ 50% 90.0
1 x 4 @ 60% 108.0
2 x 3 @ 70% 126.0
3 x 3 @ 80% 144.0
3 x 2 @ 85% 154.0

Goodmornings (standing)

5 x 5 @

Week 4 - Day 3
Squat

1 x 5 @ 50% 96.0
1 x 4 @ 60% 114.0
2 x 3 @ 70% 134.0
3 x 3 @ 80% 152.0
2 x 3 @ 85% 162.0

Benchpress

1 x 5 @ 50% 66.0
1 x 4 @ 60% 78.0
2 x 3 @ 70% 92.0
6 x 3 @ 80% 104.0

Dips

5 x 6 @

9
Chest Muscles

5 x 10 @

Squat

1 x 4 @ 55% 104.0
1 x 3 @ 65% 124.0
5 x 3 @ 75% 142.0

Abs

5 x 10 @

Week 4 - Day 4
Deadlift up to knees

1 x 4 @ 50% 90.0
1 x 4 @ 60% 108.0
2 x 3 @ 70% 126.0
4 x 2 @ 80% 144.0

Press behind the neck

5 x 5 @

Incline Benchpress

6 x 4 @

Deadlift off boxes

1 x 4 @ 60% 108.0
1 x 4 @ 70% 126.0
2 x 3 @ 80% 144.0
4 x 3 @ 90% 162.0

Goodmornings (seated)

5 x 5 @

10
Round to nearest 2 unit(s)

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