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Boris Sheiko - All Programs (Spreadsheets)
Boris Sheiko - All Programs (Spreadsheets)
Bench 4 x week
Week 1 - Day 1
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 75% 75.0
Squat
1 x 6 @ 40% 80.0
1 x 6 @ 50% 100.0
4 x 6 @ 60% 120.0
Benchpress
1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
4 x 4 @ 70% 70.0
Flyes
5 x 8 @
Abs
3 x 10 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 1 - Day 2
Benchpress
1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 5 @ 60% 60.0
1 x 6 @ 50% 50.0
Leg Extension
5 x 10 @
6 x 3 @
Dips
5 x 6 @
Back Extension
4 x 8 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 1 - Day 3
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
4 x 3 @ 70% 140.0
1 x 4 @ 50% 50.0
2 x 4 @ 60% 60.0
5 x 3 @ 65% 65.0
Flyes
5 x 8 @
Latissimus
5 x 8 @
Abs
5 x 10 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 1 - Day 4
Incline Benchpress
4 x 6 @
Dumbbell Press
2 x 6 @
Dips
4 x 6 @
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 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0
Leg Press
5 x 6 @
Benchpress
1 x 5 @ 55% 55.0
1 x 4 @ 65% 65.0
5 x 3 @ 75% 75.0
Flyes
5 x 8 @
Latissimus
5 x 10 @
Abs
5 x 10 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 2 - Day 2
Benchpress
1 x 6 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
1 x 2 @ 85% 85.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 5 @ 65% 65.0
1 x 7 @ 55% 55.0
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
5 x 4 @ 65% 130.0
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 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
Leg Extension
5 x 8 @
2 x 8 @ 35% 35.0
4 x 6 @ 45% 45.0
Latissimus
5 x 8 @
Dips
5 x 6 @
Abs
4 x 10 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 2 - Day 4
Bench Press
1 x 6 @ 50% 50.0
1 x 6 @ 60% 60.0
4 x 6 @ 65% 65.0
5 x 2 @
Barbell Curl
4 x 8 @
Back Extension
4 x 8 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 3 - Day 1
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 65% 65.0
2 x 3 @ 75% 75.0
4 x 2 @ 85% 85.0
Leg Extension
5 x 10 @
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
1 x 3 @ 70% 70.0
4 x 3 @ 80% 80.0
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 x 6 @ 50% 50.0
1 x 5 @ 60% 60.0
1 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 2 @ 85% 85.0
2 x 2 @ 80% 80.0
1 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 60% 60.0
1 x 8 @ 50% 50.0
Lunges
5 x 5 @
5 x 3 @
Latissimus
5 x 8 @
Back Extension
4 x 6 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 3 - Day 3
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
8 x 3 @ 80% 80.0
Chest Muscles
5 x 8 @
Leg Press
5 x 5 @
Weighted Pushups
5 x 8 @
Abs
4 x 8 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 3 - Day 4
Incline Bench Press
4 x 6 @
6 x 2 @
Dips
4 x 6 @
Latissimus
5 x 8 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 4 - Day 1
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
4 x 4 @ 70% 140.0
Benchpress
1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
4 x 5 @ 70% 70.0
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 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 5 @ 70% 70.0
2 x 4 @ 75% 75.0
2 x 3 @ 80% 80.0
2 x 2 @ 85% 85.0
2 x 3 @ 80% 80.0
1 x 4 @ 75% 75.0
1 x 6 @ 70% 70.0
1 x 8 @ 60% 60.0
1 x 10 @ 50% 50.0
5 x 2 @
5 x 8 @
Triceps
5 x 8 @
Abs
4 x 12 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 4 - Day 3
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
Leg Extension
5 x 8 @
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
4 x 5 @ 70% 70.0
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 6 @ 50% 50.0
1 x 6 @ 60% 60.0
5 x 6 @ 65% 65.0
Dumbbel Flies
5 x 10 @
Dips
4 x 5 @
Triceps Pushdown
5 x 8 @
Abs
4 x 5 @
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 x 3 @ 50% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
3 x 2 @ 75% 150.0
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 2 @ 75% 75.0
3 x 10 @
Boris Sheiko - Program 31
Week 1 - Day 2
Squat
1 x 3 @ 50% 100.0
2 x 3 @ 60% 120.0
2 x 2 @ 70% 140.0
1 x 2 @ 80% 160.0
1 x 1 @ 90% 180.0
3 x 1 @ 100%
Benchpress
1 x 3 @ 50% 50.0
1 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%
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%
Boris Sheiko - Program 31
Week 1 - Day 3
Squat
1 x 3 @ 50% 100.0
2 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
4 x 2 @ 75% 150.0
Benchpress
1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 75% 75.0
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% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
4 x 2 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
Flyes
5 x 10 @
Squat
1 x 3 @ 55% 110.0
2 x 3 @ 65% 130.0
4 x 3 @ 75% 150.0
Boris Sheiko - Program 31
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% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 3 @ 80% 80.0
3 x 2 @ 85% 85.0
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 31
Week 2 - Day 3
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
6 x 3 @ 80% 160.0
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
Flyes
5 x 10 @
Goodmornings
5 x 5 @
Boris Sheiko - Program 31
Week 3 - Day 1
Squat
1 x 3 @ 50% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 2 @ 80% 160.0
Benchpress
1 x 5 @ 55% 55.0
1 x 5 @ 65% 65.0
2 x 3 @ 70% 70.0
3 x 2 @ 80% 80.0
3 x 1 @ 85% 85.0
4 x 8 @
abs
3 x 10 @
Boris Sheiko - Program 31
Week 3 - Day 2
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0
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 31
Week 3 - Day 3
Squat
1 x 3 @ 50% 100.0
2 x 3 @ 60% 120.0
2 x 2 @ 70% 140.0
3 x 2 @ 75% 150.0
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 75% 75.0
Goodmornings (seated)
5 x 5 @
Boris Sheiko - Program 31
Week 4 - Day 1
Benchpress
1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
2 x 2 @ 70% 70.0
4 x 1 @ 75% 75.0
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 31
Week 4 - Day 2
Squat
1 x 3 @ 50% 100.0
2 x 3 @ 60% 120.0
3 x 2 @ 70% 140.0
Benchpress
1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
3 x 2 @ 70% 70.0
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.
ay 2 should
Boris Sheiko - Beginners training program 1
Week 1 - Day 1
Benchpress
1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 75% 75.0
Squat
1 x 5 @ 50% 100.0
2 x 5 @ 60% 120.0
5 x 5 @ 70% 140.0
Benchpress
1 x 6 @ 50% 50.0
2 x 6 @ 60% 60.0
4 x 4 @ 70% 70.0
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 @
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% 50.0
1 x 5 @ 60% 60.0
1 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 60% 60.0
1 x 8 @ 50% 50.0
5 x 10 @
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 75% 150.0
Goodmornings
5 x 5 @
Boris Sheiko - Beginners training program 1
Week 2 - Day 1
Squat
1 x 5 @ 50% 100.0
2 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 2 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 2 @ 70% 70.0
5 x 3 @ 80% 80.0
5 x 10 @
5 x 10 @
Front Squat
2 x 3 @ 45% 90.0
2 x 3 @ 55% 110.0
4 x 2 @ 60% 120.0
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% 50.0
2 x 6 @ 60% 60.0
4 x 6 @ 65% 65.0
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 2 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 2 @ 80% 80.0
1 x 3 @ 75% 75.0
1 x 5 @ 65% 65.0
1 x 7 @ 55% 55.0
5 x 10 @
Squat
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% 110.0
1 x 4 @ 65% 130.0
2 x 3 @ 75% 150.0
4 x 2 @ 85% 170.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
5 x 10 @
Weighted Pushups
5 x 10 @
Squat
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% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 2 @ 80% 80.0
2 x 2 @ 85% 85.0
2 x 3 @ 80% 80.0
5 x 10 @
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
6 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
7 x 3 @ 80% 80.0
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 55% 55.0
1 x 5 @ 65% 65.0
5 x 4 @ 75% 75.0
5 x 10 @
Dips
5 x 8 @
Front Squats
2 x 5 @ 40% 80.0
2 x 4 @ 50% 100.0
3 x 3 @ 60% 120.0
Goodmornings (standing)
5 x 5 @
Boris Sheiko - Beginners training program 1
Week 4 - Day 2
Benchpress
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
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
1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
4 x 5 @ 70% 70.0
5 x 10 @
Boris Sheiko - Beginners training program 1
Week 4 - Day 3
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
6 x 3 @ 80% 160.0
Benchpress
1 x 6 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 80% 80.0
2 x 2 @ 85% 85.0
2 x 3 @ 80% 80.0
1 x 4 @ 70% 70.0
1 x 6 @ 60% 60.0
1 x 8 @ 50% 50.0
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% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 85% 85.0
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
1 x 2 @ 70% 140.0
1 x 2 @ 70% 140.0
1 x 4 @ 70% 140.0
1 x 6 @ 70% 140.0
1 x 8 @ 70% 140.0
1 x 7 @ 70% 140.0
1 x 5 @ 70% 140.0
1 x 3 @ 70% 140.0
Benchpress
1 x 6 @ 50% 50.0
2 x 6 @ 60% 60.0
4 x 6 @ 70% 70.0
5 x 10 @
Squat
1 x 5 @ 50% 100.0
2 x 5 @ 60% 120.0
4 x 4 @ 65% 130.0
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
1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 8 @ 60% 60.0
1 x 10 @ 55% 55.0
1 x 12 @ 50% 50.0
5 x 10 @
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
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
2 x 3 @ 80% 160.0
3 x 2 @ 85% 170.0
Benchpress
1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0
Dips
5 x 6 @
Squat
1 x 5 @ 55% 110.0
2 x 5 @ 65% 130.0
4 x 4 @ 75% 150.0
French Press
5 x 10 @
Goodmornings (seated)
5 x 5 @
Week 2 - Day 1
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 2 @ 80% 80.0
3 x 1 @ 90% 90.0
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 2 @ 80% 160.0
Benchpress
1 x 5 @ 55% 55.0
1 x 5 @ 65% 65.0
5 x 4 @ 75% 75.0
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% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
1 x 3 @ 75% 75.0
1 x 5 @ 65% 65.0
1 x 7 @ 55% 55.0
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
2 x 2 @ 80% 160.0
4 x 2 @ 85% 170.0
Incline Press
4 x 6 @
Dips
5 x 6 @
Squat
5 x 10 @
4 x 10 @
Boris Sheiko - Program 31
Week 3 - Day 1
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
1 x 8 @ 70% 140.0
1 x 3 @ 70% 140.0
1 x 6 @ 70% 140.0
1 x 2 @ 70% 140.0
1 x 7 @ 70% 140.0
1 x 4 @ 70% 140.0
Benchpress
1 x 5 @ 55% 55.0
1 x 5 @ 65% 65.0
5 x 5 @ 75% 75.0
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% 50.0
1 x 7 @ 55% 55.0
1 x 6 @ 60% 60.0
1 x 5 @ 65% 65.0
1 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
2 x 2 @ 80% 80.0
1 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 8 @ 60% 60.0
1 x 10 @ 55% 55.0
1 x 12 @ 50% 50.0
5 x 10 @
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
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
2 x 3 @ 80% 160.0
3 x 2 @ 85% 170.0
3 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
2 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0
5 x 10 @
Goodmornings (seated)
5 x 5 @
Boris Sheiko - Program 31
Week 4 - Day 1
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
2 x 3 @ 80% 160.0
2 x 2 @ 85% 170.0
3 x 1 @ 90% 180.0
2 x 2 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 3 @ 80% 80.0
4 x 2 @ 85% 85.0
5 x 10 @
Dips
5 x 8 @
Lunges
5 x 5 @
4 x 10 @
Boris Sheiko - Program 31
Week 4 - Day 2
Benchpress
1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 2 @ 80% 80.0
3 x 1 @ 90% 90.0
2 x 3 @ 80% 80.0
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
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 55% 55.0
1 x 5 @ 65% 65.0
4 x 5 @ 75% 75.0
5 x 10 @
Dips
5 x 8 @
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
4 x 5 @ 70% 140.0
Goodmornings (seated)
5 x 5 @
Program 30 - beginners 2
Week 1 - Day 1
Benchpress
1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0
5 x 10 @
Squat
1 x 5 @ 55% 110.0
1 x 4 @ 65% 130.0
5 x 3 @ 75% 150.0
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% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 8 @ 60% 60.0
1 x 10 @ 55% 55.0
1 x 12 @ 50% 50.0
5 x 10 @
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% 100.0
2 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0
Dips
5 x 6 @
Squat
1 x 5 @ 50% 100.0
2 x 5 @ 60% 120.0
4 x 4 @ 70% 140.0
French Press
5 x 10 @
Goodmornings (seated)
5 x 5 @
Program 30 - beginners 2
Week 2 - Day 1
Squat
1 x 5 @ 50% 100.0
2 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
2 x 2 @ 80% 160.0
3 x 1 @ 90% 180.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0
5 x 10 @
5 x 10 @
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
4 x 2 @ 80% 160.0
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% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
2 x 5 @ 70% 70.0
1 x 7 @ 60% 60.0
1 x 9 @ 50% 50.0
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% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
2 x 5 @ 60% 120.0
5 x 5 @ 70% 140.0
Benchpress
1 x 4 @ 55% 55.0
1 x 3 @ 65% 65.0
5 x 2 @ 75% 75.0
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% 100.0
2 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
Squat
1 x 6 @ 50% 100.0
1 x 6 @ 60% 120.0
4 x 6 @ 65% 130.0
Benchpress
1 x 5 @ 55% 55.0
2 x 5 @ 65% 65.0
4 x 4 @ 75% 75.0
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% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 5 @ 70% 70.0
1 x 7 @ 65% 65.0
1 x 9 @ 60% 60.0
1 x 11 @ 55% 55.0
1 x 13 @ 50% 50.0
5 x 10 @
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% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
2 x 3 @ 80% 160.0
3 x 2 @ 85% 170.0
3 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
2 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0
5 x 10 @
Goodmornings (seated)
5 x 5 @
Program 30 - beginners 2
Week 4 - Day 1
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
2 x 3 @ 80% 160.0
2 x 2 @ 85% 170.0
2 x 1 @ 90% 180.0
Benchpress
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 3 @ 80% 80.0
5 x 10 @
Dips
5 x 8 @
Squat
1 x 4 @ 55% 110.0
1 x 4 @ 65% 130.0
5 x 3 @ 75% 150.0
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% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 3 @ 80% 80.0
1 x 4 @ 75% 75.0
1 x 5 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 7 @ 60% 60.0
1 x 8 @ 55% 55.0
1 x 9 @ 50% 50.0
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
5 x 10 @
Lunges
5 x 5 @
Abs
3 x 10 @
Program 30 - beginners 2
Week 4 - Day 3
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
7 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0
5 x 10 @
Dips
5 x 8 @
Goodmornings (seated)
5 x 5 @
Boris Sheiko - Beginners training program 1
Week 1 - Day 1
Benchpress
1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 75% 75.0
Squat
1 x 5 @ 50% 100.0
2 x 5 @ 60% 120.0
5 x 5 @ 70% 140.0
Benchpress
1 x 6 @ 50% 50.0
2 x 6 @ 60% 60.0
4 x 6 @ 65% 65.0
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 @
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% 50.0
1 x 6 @ 55% 55.0
1 x 5 @ 60% 60.0
1 x 4 @ 65% 65.0
2 x 3 @ 70% 70.0
2 x 2 @ 75% 75.0
2 x 3 @ 70% 70.0
1 x 4 @ 65% 65.0
1 x 6 @ 60% 60.0
1 x 8 @ 55% 55.0
1 x 10 @ 50% 50.0
5 x 10 @
Squat
1 x 5 @ 50% 100.0
2 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 75% 150.0
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% 100.0
2 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 2 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0
5 x 10 @
5 x 10 @
Squat
1 x 3 @ 55% 110.0
1 x 3 @ 65% 130.0
4 x 3 @ 75% 150.0
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% 50.0
2 x 5 @ 60% 60.0
5 x 4 @ 70% 70.0
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
6 x 3 @ 75% 150.0
Benchpress
1 x 6 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
1 x 4 @ 75% 75.0
1 x 5 @ 70% 70.0
1 x 6 @ 60% 60.0
1 x 7 @ 50% 50.0
5 x 10 @
Triceps
5 x 10 @
Squat
1 x 3 @ 55% 110.0
1 x 3 @ 65% 130.0
4 x 2 @ 75% 150.0
Goodmornings (seated)
5 x 5 @
Boris Sheiko - Beginners training program 1
Week 3 - Day 1
Squat
1 x 5 @ 50% 100.0
2 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
5 x 10 @
Weighted Pushups
5 x 10 @
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
5 x 5 @ 70% 140.0
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% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 5 @ 65% 65.0
1 x 6 @ 60% 60.0
1 x 7 @ 55% 55.0
1 x 8 @ 50% 50.0
5 x 10 @
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% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
2 x 5 @ 70% 140.0
5 x 4 @ 75% 150.0
Benchpress
1 x 6 @ 50% 50.0
2 x 6 @ 60% 60.0
4 x 6 @ 65% 65.0
5 x 10 @
Goodmornings (standing)
5 x 5 @
Boris Sheiko - Beginners training program 1
Week 4 - Day 1
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
3 x 2 @ 85% 170.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
5 x 10 @
Dips
5 x 8 @
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
4 x 2 @ 80% 160.0
Goodmornings (standing)
5 x 5 @
Boris Sheiko - Beginners training program 1
Week 4 - Day 2
Benchpress
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
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% 55.0
1 x 5 @ 65% 65.0
4 x 4 @ 75% 75.0
5 x 10 @
Lunges
5 x 5 @
Boris Sheiko - Beginners training program 1
Week 4 - Day 3
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
6 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0
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% 100.0
2 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 2 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
Flyes
5 x 10 @
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
5 x 4 @ 70% 140.0
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% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 8 @ 60% 60.0
1 x 10 @ 50% 50.0
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% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 55% 55.0
1 x 4 @ 65% 65.0
5 x 3 @ 75% 75.0
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 @
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% 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
Squat
1 x 5 @ 50% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 4 @ 55% 55.0
2 x 4 @ 65% 65.0
4 x 4 @ 75% 75.0
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% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 60% 60.0
1 x 8 @ 50% 50.0
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 55% 55.0
1 x 4 @ 65% 65.0
5 x 3 @ 75% 75.0
Flyes
5 x 10 @
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
4 x 4 @ 70% 140.0
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
Flyes
5 x 10 @
Squat
1 x 5 @ 50% 100.0
1 x 5 @ 60% 120.0
5 x 5 @ 70% 140.0
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% 50.0
1 x 7 @ 55% 55.0
1 x 6 @ 60% 60.0
1 x 5 @ 65% 65.0
1 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 8 @ 60% 60.0
1 x 10 @ 55% 55.0
1 x 12 @ 50% 50.0
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
3 x 3 @ 80% 160.0
3 x 2 @ 85% 170.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
Chest Muscles
5 x 10 @
Squat
1 x 6 @ 50% 100.0
1 x 6 @ 60% 120.0
4 x 6 @ 65% 130.0
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% 50.0
1 x 6 @ 60% 60.0
5 x 6 @ 65% 65.0
Triceps
5 x 10 @
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
7 x 3 @ 80% 160.0
Benchpress
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
2 x 3 @ 80% 80.0
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% 50.0
1 x 5 @ 60% 60.0
2 x 5 @ 70% 70.0
5 x 4 @ 75% 75.0
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% 100.0
1 x 4 @ 60% 120.0
2 x 3 @ 70% 140.0
3 x 3 @ 80% 160.0
3 x 2 @ 85% 170.0
Benchpress
1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
Dips
5 x 6 @
Chest Muscles
5 x 10 @
Squat
1 x 4 @ 55% 110.0
1 x 3 @ 65% 130.0
5 x 3 @ 75% 150.0
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 @
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% 100.0
2 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
3 x 2 @ 75% 150.0
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 2 @ 75% 75.0
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% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
2 x 2 @ 80% 160.0
1 x 1 @ 90% 180.0
3 x 1 @ 100%
Benchpress
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%
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% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
6 x 2 @ 80% 160.0
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
Flyes
5 x 10 @
Squat
1 x 3 @ 55% 110.0
1 x 3 @ 65% 130.0
4 x 3 @ 75% 150.0
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 @
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% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
3 x 3 @ 80% 160.0
3 x 2 @ 85% 170.0
Benchpress
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 @ 90% 90.0
2 x 2 @ 80% 80.0
Chest muscles
5 x 10 @
Squat
1 x 4 @ 50% 100.0
1 x 4 @ 60% 120.0
4 x 4 @ 70% 140.0
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% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0
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% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 3 @ 80% 160.0
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 2 @ 80% 80.0
3 x 1 @ 85% 85.0
Chest Muscles
5 x 10 @
Squat
1 x 3 @ 55% 110.0
1 x 3 @ 65% 130.0
4 x 2 @ 75% 150.0
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% 55.0
2 x 3 @ 65% 65.0
5 x 3 @ 75% 75.0
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% 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
Squat
1 x 3 @ 50% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
5 x 2 @ 80% 160.0
Benchpress
1 x 3 @ 55% 55.0
1 x 3 @ 65% 65.0
4 x 2 @ 75% 75.0
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% 50.0
2 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0
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% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
2 x 2 @ 80% 160.0
2 x 1 @ 85% 170.0
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0
Flyes
4 x 8 @
Squat
1 x 3 @ 55% 110.0
1 x 3 @ 65% 130.0
4 x 3 @ 75% 150.0
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% 100.0
2 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
4 x 2 @ 80% 160.0
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0
Flyes
4 x 6 @
Good Mornings
4 x 4 @
Week 4 - Day 2
Benchpress
1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 80% 80.0
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% 100.0
1 x 3 @ 60% 120.0
2 x 3 @ 70% 140.0
3 x 2 @ 75% 150.0
Benchpress
1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
2 x 3 @ 70% 70.0
4 x 2 @ 80% 80.0
Flyes
3 x 6 @
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% 50.0
2 x 3 @ 60% 60.0
2 x 2 @ 70% 70.0
2 x 1 @ 75% 75.0
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% 100.0
2 x 3 @ 60% 120.0
3 x 2 @ 70% 140.0
Benchpress
1 x 3 @ 50% 50.0
2 x 3 @ 60% 60.0
3 x 2 @ 70% 70.0
Week 5 - Day 3
Competition!
1 x 5 @ 50% 50.0
minor adjustments)
Round to nearest 2.5 unit(s)