Boris Sheiko - CMS Benchpress

14 Weeks: Prep+peak
Week 1 - Day 1
Benchpress w chains
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
75%

85.0
102.5
120.0
127.5

1 x
1 x
4 x

6
6
6

@
@
@

40%
50%
60%

40.0
50.0
60.0

@
@
@

50%
60%
70%

97.5
115.0
135.0

Squat

Benchpress
1 x
1 x
4 x

5
5
4

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
1
2
2
2
2
1
1
1

x
x
x
x
x
x
x
x
x

5
5
4
3
2
3
4
5
6

@
@
@
@
@
@
@
@
@

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

97.5
115.0
135.0
145.0
155.0
145.0
135.0
115.0
97.5

Leg Extension
5 x 10 @
Benchpress pin press
6 x

3

@

6

@

8

@

Dips
5 x
Triceps
5 x

Back Extension
4 x

8

Total lifts:

@
49

Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 1 - Day 3
Benchpress w chains
1
1
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

85.0
102.5
120.0
135.0

1 x
1 x
4 x

5
4
3

@
@
@

50%
60%
70%

50.0
60.0
70.0

Squat

Close Grip Benchpress
1 x
2 x
5 x

4
4
3

@
@
@

50%
60%
65%

97.5
115.0
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 . ### .5% Tonage cof.Day 4 Incline Benchpress 6 x 4 @ Benchpress pin press 6 x 2 @ 4 @ Dips 6 x Triceps 5 x 10 @ Goodmornigs (seated) 5 x 6 @ Total lifts for week: RI for week: 157 65.

5 120.0 102.0 125.Day 1 Benchpress w chains 1 1 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 85.CMS Benchpress 14 Weeks: Prep+peak Week 2 .0 55% 65% 75% 105.0 135.Boris Sheiko .0 145.0 Leg Press 5 x 6 @ Benchpress 1 x 1 x 5 x 5 4 3 @ @ @ Chest Muscles 5 x 8 @ Latissimus / Upper back 5 x 10 @ Abs 5 x 10 @ Total lifts: 49 .

Boris Sheiko .0 Squat Bench Press Pin Press 5 x 3 @ Triceps 5 x 10 @ Back Extension 4 x 8 Total lifts: @ 53 .0 145.0 145.0 162.0 135.5 155.0 155.0 1 x 1 x 4 x 5 5 5 @ @ @ 50% 60% 65% 50.5 115.0 60.0 105.Day 2 Benchpress 1 1 2 2 2 2 2 2 1 1 x x x x x x x x x x 6 5 4 3 2 1 2 3 5 7 @ @ @ @ @ @ @ @ @ @ 50% 60% 70% 75% 80% 85% 80% 75% 65% 55% 97.CMS Benchpress 14 Weeks: Prep+peak Week 2 .0 65.0 125.

Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 2 - Day 3
Benchpress w chains
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

85.0
102.5
120.0
135.0

Leg Extension
5 x

8

@

Wide-grip Bench Press
2 x
4 x

8
6

@
@

35%
45%

67.5
87.5

Latissimus / Upper back
5 x

8

@

6

@

Dips
5 x
Abs
4 x 10 @
Total lifts:

70

Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 2 - Day 4
Benchpress
1 x
1 x
4 x

6
6
6

@
@
@

50%
60%
65%

97.5
115.0
125.0

Bench Press Pin Press
5 x

2

@

Triceps + Biceps
4 x

8

@

Back Extension
4 x

8

@

Total lifts:
Total lifts for week:
RI for week:

36
208
62.1%

Tonage cof. ###

Boris Sheiko - CMS Benchpress
14 Weeks: Prep+peak
Week 3 - Day 1
Benchpress w chains
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

55%
65%
75%
85%

92.5
110.0
127.5
145.0

50%
60%
70%
80%

97.5
115.0
135.0
155.0

Leg Extension
5 x 10 @
Benchpress
1
1
1
4

x
x
x
x

5
4
3
3

@
@
@
@

Chest Muscles
5 x 10 @
Triceps
5 x 10 @
Abs
4 x 10 @
Total lifts:

47

0 145.5 155.0 97.0 115.0 135.0 162.0 145.Day 2 Benchpress 1 1 1 2 2 2 2 1 1 1 1 x x x x x x x x x x x 6 5 4 3 2 1 2 3 4 6 8 @ @ @ @ @ @ @ @ @ @ @ 5 @ 50% 60% 70% 75% 80% 85% 80% 75% 70% 60% 50% 97.Boris Sheiko .0 135.0 155.5 115.5 Lunges 5 x Bench Press Pin Press 5 x 3 @ Latissimus / Upper back 5 x 8 @ Back Extension 4 x 6 Total lifts: @ 52 .CMS Benchpress 14 Weeks: Prep+peak Week 3 .

Day 3 Benchpress w chains 1 1 2 8 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 85.0 102.0 Chest Muscles 5 x 8 @ Leg Press 5 x 5 @ Triceps + Biceps 5 x 8 @ 8 @ Abs 4 x Total lifts: 39 .0 135.CMS Benchpress 14 Weeks: Prep+peak Week 3 .5 120.Boris Sheiko .

Boris Sheiko .6 .3% Tonage cof.CMS Benchpress 14 Weeks: Prep+peak Week 3 .Day 4 Incline Bench Press 6 x 4 @ Bench Press Pin Press 6 x 2 @ 4 @ Dips 6 x Latissimus / Upper back 5 x 8 @ Total lifts for week: RI for week: 138 69. 95.

CMS Benchpress 14 Weeks: Prep+peak Week 4 .0 1 x 1 x 4 x 5 5 4 @ @ @ 50% 60% 70% 50.0 102.0 60.0 135.5 115.Boris Sheiko .0 70.0 135.0 @ @ @ 50% 60% 70% 97.0 Squat Benchpress 1 x 1 x 4 x 5 5 5 Chest Muscles 5 x 10 @ Latissimus / Upper back 5 x 10 @ Back Extension 5 x 8 Total lifts: @ 60 .Day 1 Benchpress w chains 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 85.5 120.

0 135.0 145.0 145.0 155.Boris Sheiko .0 162.0 115.5 115.Day 2 Benchpress 1 1 2 2 2 2 2 1 1 1 1 x 5 x 5 x 5 x 4 x 3 x 2 x 3 x 4 x 6 x 8 x 10 @ @ @ @ @ @ @ @ @ @ @ 50% 60% 70% 75% 80% 85% 80% 75% 70% 60% 50% 97.CMS Benchpress 14 Weeks: Prep+peak Week 4 .0 97.5 Bench Press Pin Press 5 x 2 @ Chest Muscles 5 x 8 @ 8 @ Triceps 5 x Abs 4 x 12 @ Total lifts: 72 .0 135.5 155.

5 115.CMS Benchpress 14 Weeks: Prep+peak Week 4 .5 120.Boris Sheiko .0 135.0 135.0 Leg Extension 5 x 8 @ Benchpress 1 x 1 x 4 x 5 5 5 @ @ @ Latissimus / Upper back 5 x 8 @ Seated Goodmorning 5 x 5 Total lifts: @ 60 .0 50% 60% 70% 97.Day 3 Benchpress w chains 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 85.0 102.

59% Tonage cof.0 125.5 115.CMS Benchpress 14 Weeks: Prep+peak Week 4 . ### .0 Chest Muscles 5 x 10 @ Dips 5 x 4 @ Triceps + Biceps 5 x 8 @ Abs 4 x 10 @ Total lifts: Total lifts for week: RI for week: Total lifts for block: RI for block: 42 234 66.Day 4 Benchpress 1 x 1 x 5 x 6 6 6 @ @ @ 50% 60% 65% 97.58% 737 65.Boris Sheiko . ### Tonage cof.

0 70.Boris Sheiko .0 135.0 60.5 110.Day 1 Benchpress w chains 1 1 2 4 x x x x 5 4 3 2 @ @ @ @ 55% 65% 75% 85% 92.5 145.0 @ @ @ @ 50% 60% 70% 80% 97.0 155.0 Squat Benchpress 1 1 1 4 x x x x 5 4 3 2 Chest Muscles 4 x 8 @ Latissimus / Upper back 5 x 8 Total lifts: @ 43 .0 127.CMS Benchpress 14 Weeks: Prep+peak Week 5 .0 1 x 1 x 4 x 5 4 3 @ @ @ 50% 60% 70% 50.5 115.

0 145.Day 2 Benchpress 1 1 2 2 2 2 2 2 1 1 1 1 x x x x x x x x x x x x 5 5 4 3 2 1 2 3 4 5 6 7 @ @ @ @ @ @ @ @ @ @ @ @ 50% 60% 70% 80% 85% 90% 85% 80% 75% 70% 60% 50% 97.5 Leg Extension 5 x 8 @ Benchpress pin press 5 x 2 @ 8 @ Triceps 4 x Back Extension 4 x 8 Total lifts: @ 62 Shirt Shirt Shirt Shirt Shirt .5 225.5 200.0 135.0 115.0 212.CMS Benchpress 14 Weeks: Prep+peak Week 5 .0 200.Boris Sheiko .5 115.0 97.0 212.0 135.

5 115.0 75.0 Chest Muscles 4 x 8 @ Latissimus / Upper back 5 x 8 @ Abs 3 x 10 @ Total lifts: 42 .0 60.5 120.0 135.Day 3 Benchpress w chains 1 1 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 85.CMS Benchpress 14 Weeks: Prep+peak Week 5 .0 102.0 70.0 Squat 1 1 2 3 Close Grip Benchpress 1 x 1 x 5 x 4 3 2 @ @ @ 50% 60% 70% 97.0 x x x x 4 4 3 2 @ @ @ @ 50% 60% 70% 75% 50.Boris Sheiko .0 135.

### .6% Tonage cof.Day 4 Seated Shoulder Press 5 x 5 @ Benchpress pin press 5 x 3 @ 4 @ Dips 6 x Triceps 4 x 10 @ Back Extension 3 x 6 @ Total lifts for week: RI for week: 147 68.Boris Sheiko .CMS Benchpress 14 Weeks: Prep+peak Week 5 .

CMS Benchpress 14 Weeks: Prep+peak Week 6 .0 102.0 145.0 Leg Press 5 x 4 @ Benchpress 1 x 1 x 4 x 5 5 4 @ @ @ Chest Muscles 4 x 8 @ Latissimus / Upper back 5 x 8 @ Abs 3 x 10 @ Total lifts: 56 .0 125.Day 1 Benchpress w chains 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 85.Boris Sheiko .0 135.0 55% 65% 75% 105.5 120.

5 1 x 1 x 4 x 5 5 5 @ @ @ 50% 60% 65% 50.0 97.Boris Sheiko .Day 2 Benchpress 1 1 1 2 2 2 2 1 1 1 1 x x x x x x x x x x x 6 5 5 4 3 2 3 4 5 6 7 @ @ @ @ @ @ @ @ @ @ @ 50% 60% 70% 75% 80% 85% 80% 75% 70% 60% 50% 97.CMS Benchpress 14 Weeks: Prep+peak Week 6 .0 145.0 155.5 155.0 162.0 65.0 115.0 145.0 60.5 115.0 135.0 Squat Bench Press Pin Press 5 x 2 @ 8 @ Triceps 4 x Back Extension 3 x 8 Total lifts: @ 62 .0 135.

CMS Benchpress 14 Weeks: Prep+peak Week 6 .0 Bench Press Pin Press 5 x 3 @ Triceps + Biceps 3 x 8 @ Back Extension 4 x 8 @ Total lifts: Total lifts for week: RI for week: 35 218 64.0 135.0 135. ### .5 Latissimus / Upper back 5 x 8 @ 6 @ Dips 5 x Abs 3 x 10 @ Total lifts: 65 Week 6 .Boris Sheiko .5 120.Day 4 Benchpress 1 x 1 x 5 x 5 5 5 @ @ @ 50% 60% 70% 97.0 Leg Extension 5 x 8 @ Wide-grip Bench Press 2 x 4 x 8 6 @ @ 40% 50% 77.1% Tonage cof.5 97.5 115.0 102.Day 3 Benchpress w chains 1 1 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 85.

0 145.0 Leg Extension 5 x 8 @ Benchpress 1 x 1 x 4 x 5 4 3 @ @ @ Chest Muscles 4 x 8 @ 8 @ Triceps 4 x Abs 3 x 10 @ Total lifts: 46 .0 102.Boris Sheiko .0 55% 65% 75% 105.Day 1 Benchpress w chains 1 1 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 85.0 135.CMS Benchpress 14 Weeks: Prep+peak Week 7 .5 120.0 125.

0 152.Boris Sheiko .Day 2 Benchpress w chains 1 1 2 2 3 2 x x x x x x 5 4 3 2 1 2 @ @ @ @ @ @ 5 @ 50% 60% 70% 80% 90% 80% 85.5 120. But try 2x2 .0 Lunges 5 x Bench Press Pin Press 5 x 3 @ Latissimus / Upper back 5 x 8 @ Back Extension 4 x 6 Total lifts: @ 26 If easy.0 135.CMS Benchpress 14 Weeks: Prep+peak Week 7 .5 135. do not ad weight.0 102.

7% Tonage cof.5 145.Boris Sheiko .CMS Benchpress 14 Weeks: Prep+peak Week 7 .5 110.0 127.Day 3 Benchpress w chains 1 1 2 5 x x x x 5 4 3 2 @ @ @ @ 55% 65% 75% 85% 92. 83 .0 135.0 50% 60% 70% 80% 97.0 155.0 Leg Press 5 x 5 @ Benchpress 1 1 1 5 x x x x 5 4 3 2 @ @ @ @ Chest Muscles 4 x 8 @ Abs 3 x 10 @ Total lifts: 47 Week 7 .5 115.Day 4 Incline Bench Press 5 x 3 @ Bench Press Pin Press 5 x 4 @ 5 @ Dips 5 x Latissimus / Upper back 4 x 8 @ Total lifts for week: RI for week: 119 69.

5 110.0 127.0 Bench Press Pin Press 5 x 3 @ Chest Muscles 4 x 8 @ 8 @ Triceps 4 x Abs 3 x 12 @ Total lifts: 39 .5 120.0 60.0 145.0 135.Day 1 Benchpress w chains 1 1 2 5 x x x x 5 4 3 2 @ @ @ @ 55% 65% 75% 85% 92.0 135.0 @ @ @ @ 50% 60% 70% 75% 97.CMS Benchpress 14 Weeks: Prep+peak Week 8 .5 145.Boris Sheiko .5 115.Day 2 Benchpress w chains 1 1 2 8 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 85.0 Squat Benchpress 1 1 1 4 x x x x 5 5 5 4 Latissimus / Upper back 4 x 8 @ Back Extension 3 x 8 @ Total lifts: 56 Week 8 .0 102.0 1 x 4 x 6 6 @ @ 50% 60% 50.

0 135.0 200.Boris Sheiko .0 200.0 225.5 115.0 50% 60% 70% 97.0 135.0 Leg Extension 4 x 8 @ Benchpress 1 x 1 x 4 x 5 5 5 @ @ @ Latissimus / Upper back 4 x 8 @ Seated Goodmorning 5 x 5 Total lifts: @ 63 Shirt Shirt Shirt .5 115.CMS Benchpress 14 Weeks: Prep+peak Week 8 .Day 3 Benchpress 1 1 2 2 3 2 x x x x x x 5 4 3 3 2 3 @ @ @ @ @ @ 50% 60% 70% 80% 90% 80% 97.

0 102.CMS Benchpress 14 Weeks: Prep+peak Week 8 .Day 4 Benchpress w chains 1 x 1 x 5 x 6 6 6 @ @ @ 50% 60% 65% 85.7% 684 67.5 110.0 Chest Muscles 4 x 10 @ Dips 5 x 4 @ Triceps + Biceps 4 x 8 @ Abs 3 x 10 @ Total lifts: Total lifts for week: RI for week: Total lifts for block: RI for block: 42 200 68. ### Tonage cof.4% Tonage cof. ### .Boris Sheiko .

0 Squat Benchpress 1 1 1 5 x x x x 3 3 3 3 Latissimus / Upper back 4 x 8 @ Abs 4 x 10 @ Total lifts: 46 Week 9 .0 155.0 127.5 120.0 60.0 102.0 @ @ @ @ 50% 60% 70% 80% 97.0 Benchpress pin press 5 x 2 @ Chest Muscles 4 x 8 @ Back Extension 4 x 6 Total lifts: @ 33 .Boris Sheiko .0 70.0 1 x 1 x 4 x 3 3 3 @ @ @ 50% 60% 70% 50.5 110.Day 2 Benchpress w chains 1 1 2 7 x x x x 3 3 3 3 @ @ @ @ 50% 60% 70% 80% 85.0 135.0 135.5 115.Day 1 Benchpress w chains 1 1 2 5 x x x x 3 3 3 2 @ @ @ @ 55% 65% 75% 85% 92.5 145.CMS Benchpress 14 Weeks: Prep+peak Week 9 .

4 .7% Tonage cof.5 115.0 55% 65% 75% 105.0 225.Boris Sheiko .Day 4 Incline Benchpress 5 x 3 @ Benchpress pin press 5 x 3 @ 5 @ Dips 5 x Chest Muscles 5 x 8 @ Total lifts for week: RI for week: 123 72.0 200.0 135.0 125.Day 3 Benchpress 1 1 2 2 4 x x x x x 3 3 3 2 1 @ @ @ @ @ 50% 60% 70% 80% 90% 97.CMS Benchpress 14 Weeks: Prep+peak Week 9 .0 145.0 Shirt Shirt Leg Extension 5 x 6 @ Benchpress 1 x 1 x 4 x 4 4 4 @ @ @ Latissimus / Upper back 4 x 8 @ Abs 3 x 10 @ Total lifts: 44 Week 9 . 89.

0 127.Day 1 Benchpress w chains 1 1 2 4 x x x x 3 3 3 2 @ @ @ @ 55% 65% 75% 85% 92.0 155.5 120.0 Squat Benchpress 1 1 1 4 x x x x 3 3 3 3 Chest Muscles 4 x 8 @ 8 @ Abs 3 x Total lifts: 41 Week 10 .0 135.0 1 x 1 x 4 x 3 3 3 @ @ @ 55% 65% 75% 55.0 @ @ @ @ 50% 60% 70% 80% 97.0 102.Day 2 Benchpress w chains 1 1 2 5 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 80% 85.0 75.5 145.0 Bench Press Pin Press 5 x 2 @ Latissimus / Upper back 4 x 6 @ Back Extension 4 x 6 Total lifts: @ 22 .Boris Sheiko .0 65.5 115.0 135.CMS Benchpress 14 Weeks: Prep+peak Week 10 .5 110.

CMS Benchpress 14 Weeks: Prep+peak Week 10 . 89 .Day 4 Benchpress 1 x 2 x 4 x 3 3 2 @ @ @ 55% 65% 75% 105.0 135.0 145.0 125.0 102.0 Bench Press Pin Press 5 x 3 @ Latissimus / Upper back 4 x 8 @ Abs 3 x 10 @ Total lifts: Total lifts for week: RI for week: 17 127 70.5 120.5 115.0 145.0 135.Day 3 Benchpress w chains 1 1 2 2 3 2 x x x x x x 3 3 3 2 1 2 @ @ @ @ @ @ 50% 60% 70% 80% 85% 80% 85.0 135.Boris Sheiko .0 Leg Press 5 x 4 @ Benchpress 1 x 1 x 4 x 4 4 4 @ @ @ Chest Muscles 4 x 8 @ Total lifts: 47 Week 10 .1% Tonage cof.0 50% 60% 70% 97.

CMS Benchpress 14 Weeks: Prep+peak Week 11 .0 95%-100% Chest Muscles 4 x 8 @ Latissimus / Upper back 4 x 8 @ Back Extension 4 x 6 Total lifts: @ 15 Shirt Shirt Skill Evaluation .0 80% 200.Day 2 Benchpress 1 1 2 2 1 1 x x x x x - 3 3 2 1 1 3 @ @ @ @ @ @ 50% 97.0 127.5 60% 115.0 70% 135.0 102.5 Leg Extension 4 x 6 @ 8 @ Abs 3 x Total lifts: 20 Week 11 .0 90% 225.Day 1 Benchpress w chains 1 1 2 4 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 75% 85.Boris Sheiko .5 120.

0 55% 65% 75% 105.0 145.0 125.0% Tonage cof.Boris Sheiko .Day 3 Benchpress w chains 1 1 2 5 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 80% 85.Day 4 Close Grip Benchpress 1 x 2 x 4 x 3 3 3 @ @ @ 50% 60% 70% 97.0 102.0 Leg Press 5 x 4 @ Benchpress 1 x 1 x 4 x 3 3 3 @ @ @ Abs 3 x 10 @ Total lifts: 22 Week 11 .CMS Benchpress 14 Weeks: Prep+peak Week 11 . ### .5 115.0 135.0 135.0 Bench Press Pin Press 5 x 2 @ Chest Muscles 4 x 8 @ Latissimus / Upper back 4 x 8 @ Total lifts: Total lifts for week: RI for week: 21 78 68.5 120.

Day 2 Benchpress w chains 1 1 2 3 x x x x 3 3 2 1 @ @ @ @ 55% 65% 75% 85% 92.0 200.0 60.0 127.5 145.0 Squat Latissimus / Upper back 4 x 8 @ Abs 3 x 10 @ Total lifts: 24 Week 12 .0 135.0 70.0 225.Boris Sheiko .CMS Benchpress 14 Weeks: Prep+peak Week 12 .0 200.0 155.0 1 x 1 x 4 x 4 4 4 @ @ @ 50% 60% 70% 50.0 135.5 115.Day 1 Benchpress 1 1 2 2 2 2 x x x x x x 3 3 3 2 1 3 @ @ @ @ @ @ 50% 60% 70% 80% 90% 80% 97.0 Leg Extension 5 x 6 @ Benchpress 1 1 2 4 x x x x 3 3 3 2 @ @ @ @ Chest Muscles 4 x 8 Total lifts: @ 30 Shirt Shirt Shirt .0 50% 60% 70% 80% 97.5 115.5 110.

7% 409 70. ### .Day 3 Benchpress w chains 1 1 2 5 x x x x 3 3 3 3 @ @ @ @ 50% 60% 70% 80% 85.6% Tonage cof. 57.0 102.Day 4 Incline Bench Press 5 x 3 @ Latissimus / Upper back 4 x 6 @ 8 @ Abs 3 x Total lifts for week: RI for week: Total lifts for block: RI for block: 81 70.0 135.3 Tonage cof.5 120.CMS Benchpress 14 Weeks: Prep+peak Week 12 .0 Bench Press Pin Press 5 x 2 @ Back Extension 4 x 6 @ Total lifts: 27 Week 12 .Boris Sheiko .

0 102.5 .0 135.0 Leg Extension 4 x 5 @ Latissimus / Upper back 4 x 6 @ Total lifts: 20 Week 13 .5 120.Day 3 Benchpress w chains 1 1 2 4 x x x x 3 3 3 2 @ @ @ @ Chest Muscles 3 x 6 @ Back Extension 3 x 5 @ 50% 60% 70% 75% 85.0 127.Day 1 Benchpress w chains 1 1 2 4 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 80% 85.Day 2 Benchpress w chains 1 1 2 3 x x x x 3 3 2 1 @ @ @ @ 50% 60% 70% 80% 85.0 135.0 102.0 Bench Press Pin Press 4 x 2 @ 8 @ Abs 3 x Total lifts: 13 Week 13 .CMS Benchpress 14 Weeks: Prep+peak Week 13 .0 102.5 120.5 120.Boris Sheiko .

0 127.Day 4 .Competition Total lifts for week: RI for week: 24 61.CMS Benchpress 14 Weeks: Prep+peak Total lifts: Total lifts for week: RI for week: 20 53 67.Boris Sheiko . 14.0 12 Week 14 .Day 3 .Day 4 .5 12 Week 14 . 35.5 120.7% Tonage cof.REST Week 14 .0 102.0 102.Day 2 Benchpress w chains 1 x 2 x 3 x 3 3 1 @ @ @ 50% 60% 70% Total lifts: 85.REST Week 14 .9 Week 13 .5 120.Day 1 Benchpress w chains 1 1 2 2 x x x x 3 3 2 1 @ @ @ @ 50% 60% 70% 75% Total lifts: 85.7% Tonage cof.8 .

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

Boris Sheiko .0 @ @ @ @ 50% 60% 70% 75% 97.0 60.0 135.0 145.Day 1 Squat 1 1 2 3 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 75% 50.0 75.0 70.Program 32 (peaking) Week 1 .5 115.0 Benchpress 1 1 2 3 x x x x 3 3 3 2 Flat Dumbell Flies 3 x 10 @ .

0 270.0 60.0 135.0 3 3 2 2 1 1 @ 50% @ 60% @ 70% @ 80% @ 90% @ 100% 97.0 180.Boris Sheiko .0 210.5 115.5 5 4 3 2 1 1 @ 50% @ 60% @ 70% @ 80% @ 90% @ 100% 150.0 Skill Evaluation Benchpress 1 1 2 1 1 3 x x x x x x Skill Evaluation Deadlift 1 1 2 1 1 3 x x x x x x Skill Evaluation .0 70.0 240.0 90.Day 2 Squat 1 2 2 1 1 3 x x x x x x 3 3 2 2 1 1 @ 50% @ 60% @ 70% @ 80% @ 90% @ 100% 50.0 155.0 172.0 80.Program 32 (peaking) Week 1 .

0 @ @ @ @ 50% 60% 70% 80% 97.0 70.0 65.0 70.5 115.Day 3 Squat 1 2 2 4 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 75% 50.0 60. Week 2 . Do not use the new maxes in this current training cycle.0 75.0 60.0 55% 65% 75% 55.0 135.0 135. use your new maxes in the next training cycle after the competition.0 @ @ @ @ 50% 60% 70% 75% 97.0 Benchpress 1 1 2 5 x x x x 5 5 3 3 Flyes 5 x 10 @ Squat 1 x 2 x 4 x 3 3 3 @ @ @ .Day 1 Squat 1 1 2 4 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 80% 50.0 80.0 145.Program 32 (peaking) Week 1 .5 115.0 75.0 155.Boris Sheiko .0 Benchpress 1 2 2 4 x x x x 3 3 3 2 Flyes 5 x 10 @ Goodmornings 5 x 5 @ Abs 3 x 10 @ If you improved your 1-rep max.

Day 2 Deadlift Standing on Boxes 1 2 2 1 x x x x 3 2 2 3 @ @ @ @ 50% 60% 65% 70% 150.0 210.0 162.0 180.0 210.0 135.0 Benchpress 1 1 2 2 3 x x x x x 3 3 3 3 2 Flyes 5 x 10 @ Deadlift 1 1 2 5 x x x x 3 3 3 3 @ @ @ @ Abs 3 x 10 @ .5 115.0 180.Boris Sheiko .0 240.Program 32 (peaking) Week 2 .0 155.0 195.5 50% 60% 70% 80% 150.0 @ @ @ @ @ 50% 60% 70% 80% 85% 97.

0 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.0 155.Boris Sheiko .0 135.0 @ @ @ @ 50% 60% 70% 80% 97.0 60.Day 3 Benchpress 1 1 2 5 x x x x 3 3 3 3 @ @ @ @ 50% 60% 70% 80% 97.0 Squat 1 1 2 6 Benchpress 1 1 2 5 x x x x 3 3 3 3 Flyes 5 x 10 @ Goodmornings 5 x 5 @ .5 115.5 115.0 70.Program 32 (peaking) Week 2 .0 135.0 155.0 80.

0 60.Day 1 Squat 1 1 2 5 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 80% 50.Program 32 (peaking) Week 3 .0 80.0 125.5 Benchpress 1 1 2 3 3 x x x x x 5 5 3 2 1 Flat Dumbell Flyes 4 x 8 @ abs 3 x 10 @ .0 162.0 155.0 135.Boris Sheiko .0 70.0 @ @ @ @ @ 55% 65% 70% 80% 85% 105.

5 115.Program 32 (peaking) Week 3 .0 155.Day 2 Benchpress 1 1 2 5 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 80% 97.0 Flat Dumbelll Flies 4 x 8 @ 3 3 3 2 @ @ @ @ Deadlift 1 2 2 5 x x x x Goodmornings 5 x 5 @ 50% 60% 70% 75% 150.0 210.0 135.0 .0 225.0 180.Boris Sheiko .

Boris Sheiko .0 70.0 Benchpress 1 1 2 4 x x x x 3 3 3 2 Goodmornings (seated) 5 x 5 @ .0 145.Program 32 (peaking) Week 3 .0 75.0 135.0 @ @ @ @ 50% 60% 70% 75% 97.Day 3 Squat 1 2 2 3 x x x x 3 3 2 2 @ @ @ @ 50% 60% 70% 75% 50.0 60.5 115.

Program 32 (peaking) Week 4 .0 135.0 180.0 145.5 115.0 8 @ Deadlift 1 x 2 x 4 x Abs 2 x .0 3 2 2 @ @ @ 50% 60% 70% 150.Boris Sheiko .Day 1 Benchpress 1 2 2 4 x x x x 3 3 2 1 @ @ @ @ 50% 60% 70% 75% 97.0 210.

0 70.Boris Sheiko .0 60.0 135.5 115.Day 2 Squat 1 x 2 x 3 x 3 3 2 @ @ @ 50% 60% 70% 50.0 Benchpress 1 x 2 x 3 x 3 3 2 .Program 32 (peaking) Week 4 .0 @ @ @ 50% 60% 70% 97.

Day 3 Competition day If you compete on saturday. day 2 should be on thursday. . If you compete on sunday.Boris Sheiko .Program 32 (peaking) Week 4 . day 2 shold be on Wednesday. Good luck.

0 60.5 120.0 70.Boris Sheiko .5 115.Beginners training program 1 Week 1 .0 135.0 102.0 Flat Dumbell Flies 5 x 10 @ Goodmornings (standing) 5 x 5 @ .0 1 x 2 x 5 x 5 5 5 @ 50% @ 60% @ 70% 50.Day 1 Benchpress 1 2 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 75% 97.0 145.0 Squat Benchpress w chains 1 x 2 x 4 x 6 6 4 @ 50% @ 60% @ 70% 85.

0 225.Beginners training program 1 Week 1 .0 210.0 195.0 255.0 180.Boris Sheiko .0 .Day 2 Deadlift to Knees 1 1 2 4 x x x x 3 3 3 3 @ @ @ @ 50% 60% 70% 75% 150.0 225.0 Incline Benchpress 4 x 6 @ 5 @ Dips 5 x Deadlift from boxes 1 1 2 4 x x x x 4 4 4 3 @ @ @ @ 5 @ Lunges 5 x Abs 3 x 10 @ 55% 65% 75% 85% 165.

5 Flat Dumbell Flies 5 x 10 @ Squat 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ Goodmornings 5 x 5 @ 50% 60% 70% 75% 50.0 145.0 70.0 97.0 155.Boris Sheiko .Beginners training program 1 Week 1 .0 60.0 115.0 75.5 115.Day 3 Benchpress 1 1 1 2 2 2 1 1 1 x x x x x x x x x 5 5 4 3 2 3 4 6 8 @ @ @ @ @ @ @ @ @ 50% 60% 70% 75% 80% 75% 70% 60% 50% 97.0 135.0 .0 135.0 145.

0 70.Boris Sheiko .0 Goodmornings (standing) 5 x 5 @ .Day 1 Squat 1 2 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 50.0 80.0 55.0 155.0 135.0 Benchpress 1 1 2 5 x x x x 5 4 2 3 Flat Dumbelll Flies 5 x 10 @ Weighted Pushups (hands shoulder wide) 5 x 10 @ Front Squat 2 x 2 x 4 x 3 3 2 @ 45% @ 55% @ 60% 45.0 @ @ @ @ 50% 60% 70% 80% 97.0 60.0 60.5 115.Beginners training program 1 Week 2 .

0 225.Beginners training program 1 Week 2 .0 240.0 125.0 180.0 @ 50% @ 60% @ 65% 97.Day 2 Deadlift Up To Knees 1 1 2 4 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 75% 150.0 210.0 .0 Benchpress 1 x 2 x 4 x 6 6 6 Deadlift from Boxes 1 1 2 4 x x x x 4 4 4 4 @ @ @ @ 5 @ Lunges 5 x 55% 65% 75% 80% 165.5 115.Boris Sheiko .0 195.0 225.

0 120.0 125.0 145.5 115.0 80.Boris Sheiko .0 105.0 140.0 70.0 155.Beginners training program 1 Week 2 .Day 3 Squat 1 1 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 50.0 60.0 Goodmornings (seated) 5 x 5 @ .0 @ @ @ @ @ @ @ 50% 60% 70% 80% 75% 65% 55% 97.0 135.0 Benchpress 1 1 2 2 1 1 1 x x x x x x x 5 4 3 2 3 5 7 Flat Dumbelll Flies 5 x 10 @ Boxsquat 1 x 2 x 4 x 5 5 4 @ 50% @ 60% @ 70% 100.

5 115.0 140.0 @ @ @ @ 50% 60% 70% 80% 97.0 65.Beginners training program 1 Week 3 .0 160.Day 1 Squat 1 1 2 4 x x x x 5 4 3 2 @ @ @ @ 55% 65% 75% 85% 55.0 85.0 Goodmornings (standing) 5 x 5 @ .0 135.0 Benchpress 1 1 2 6 x x x x 5 4 3 3 Flat Dumbelll Flies 5 x 10 @ Weighted Pushups 5 x 10 @ Boxsquat 1 1 1 4 x x x x 3 3 3 3 @ @ @ @ 50% 60% 70% 80% 100.0 155.0 75.Boris Sheiko .0 120.

5 155.5 115.Beginners training program 1 Week 3 .0 135.0 195.0 @ @ @ @ @ @ 97.Day 2 Deadlift off box 2 x 2 x 4 x 3 3 3 @ 50% @ 60% @ 65% 150.0 180.Boris Sheiko .0 .0 270.0 240.0 162.0 210.0 Benchpress 1 1 2 3 2 2 x x x x x x 5 4 3 2 2 3 50% 60% 70% 80% 85% 80% Flat Dumbelll Flies 5 x 10 @ Deadlift from boxes 1 2 2 3 x x x x 4 4 3 2 @ @ @ @ 5 @ Lunges 5 x 60% 70% 80% 90% 180.0 155.

0 135.0 @ @ @ @ 50% 60% 70% 80% 97.0 80.Beginners training program 1 Week 3 .Boris Sheiko .0 155.Day 3 Squat 1 1 2 6 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.0 Benchpress 1 1 2 7 x x x x 5 4 3 3 Flat Dumbell Flies 5 x 10 @ Millitary Press 5 x 4 @ Goodmornings (standing) 5 x 5 @ .0 60.5 115.0 70.

0 125.0 @ 55% @ 65% @ 75% 105.0 60.Day 1 Squat 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.0 70.0 Benchpress 1 x 1 x 5 x 5 5 4 Flat Dumbelll Flies 5 x 10 @ Dips 5 x 8 @ Front Squats 2 x 2 x 3 x 5 4 3 @ 40% @ 50% @ 60% 40.0 80.Boris Sheiko .Beginners training program 1 Week 4 .0 Goodmornings (standing) 5 x 5 @ .0 50.0 145.0 60.

Day 2 Benchpress 1 1 2 2 3 x x x x x 5 4 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 97.5 120.0 162.0 Deadlift 1 1 2 2 3 3 x x x x x x Benchpress w chains 1 x 1 x 4 x 5 5 5 @ 50% @ 60% @ 70% Flat Dumbell Flies 5 x 10 @ 85.Beginners training program 1 Week 4 .0 180.0 155.0 135.Boris Sheiko .5 4 4 3 3 2 2 @ @ @ @ @ @ 50% 60% 70% 80% 85% 80% 150.5 115.0 240.0 240.0 .0 102.0 255.0 210.

Beginners training program 1 Week 4 .0 115.0 97.Day 3 Squat 1 1 2 6 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.0 80.0 135.0 60.0 155.5 155.0 @ @ @ @ @ @ @ @ @ 50% 60% 70% 80% 85% 80% 70% 60% 50% 97.5 115.0 162.0 70.Boris Sheiko .5 Benchpress 1 1 2 2 2 2 1 1 1 x x x x x x x x x 6 5 4 3 2 3 4 6 8 Flat Dumbelll Flies 5 x 10 @ Dips 5 x 8 @ Goodmornings (seated) 5 x 5 @ Abs 3 x 10 @ .0 135.

5 115.box 1 1 1 1 1 1 1 1 1 1 x x x x x x x x x x 5 5 2 3 4 6 8 7 5 3 Benchpress 1 x 2 x 4 x 6 6 6 Flat Dumbell Flies 5 x 10 @ Squat w full gear 1 x 2 x 4 x 5 5 4 @ 50% @ 60% @ 65% Goodmornings (standing) 5 x 5 @ 200.0 0.0 0.0 260.0 135.0 0.0 0.0 @ 50% @ 60% @ 70% 97.Boris Sheiko .Program 31 Week 1 .0 0.0 .0 240.5 @ @ @ @ @ @ @ @ @ @ 50% 60% 70% 70% 70% 70% 70% 70% 70% 70% 0.0 Squat .0 0.0 162.0 0.0 0.0 135.Day 1 Benchpress 1 1 2 4 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 85% 97.5 115.0 0.

5 92.5 85.0 102.0 127.Day 2 Deadlift to Knees 1 x 2 x 4 x 4 4 4 @ 50% @ 60% @ 70% 150.0 240.0 110.0 180.0 .0 102.Boris Sheiko .0 145.0 210.0 270.0 135.0 127.0 Benchpress w chains 1 1 2 2 2 2 2 2 1 1 1 1 1 x 5 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 4 @ x 6 @ x 8 @ x 10 @ x 12 @ 50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 85.0 210.5 135.0 Flat Dumbell Flies 5 x 10 @ Deadlift from boxes 1 1 2 4 x x x x 5 4 3 2 @ @ @ @ Squat Scissors 5 x 5 @ Abs 3 x 10 @ 60% 70% 80% 90% 180.5 120.5 120.Program 31 Week 1 .

0 Squat 1 1 2 5 Benchpress 1 x 1 x 5 x 5 5 4 Flyes 5 x 10 @ .0 280.Boris Sheiko .0 60.0 80.5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 50.5 115.0 155.0 75.0 320.0 145.0 155.5 115.Program 31 Week 1 .Day 1 Benchpress 1 1 2 2 3 x x x x x 5 4 3 2 1 @ @ @ @ @ 50% 60% 70% 80% 90% 97.0 340.0 135.0 135.0 @ 55% @ 65% @ 75% 105.0 50% 60% 70% 80% 97.0 65.0 70.0 240.0 55.0 172.Day 3 Squat w full gear 1 1 2 2 3 x x x x x 5 4 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 200.0 Benchpress 1 2 2 6 x x x x 5 4 3 2 @ @ @ @ 5 x 6 @ 5 5 4 @ 55% @ 65% @ 75% Dips Squat 1 x 2 x 4 x French Press 5 x 10 @ Goodmornings (seated) 5 x 5 @ Week 2 .0 125.

Boris Sheiko .Program 31 Leg Press 5 x 6 @ Goodmornings (standing) 5 x 5 @ .

0 155.Boris Sheiko .0 225.0 195.0 50% 65% 75% 85% 150.0 162.0 145.0 180.0 Benchpress 1 1 2 2 2 2 1 1 1 x x x x x x x x x 6 5 4 3 2 1 3 5 7 Flyes 5 x 10 @ Deadlift 1 2 2 4 x x x x 3 3 3 2 @ @ @ @ Squat Scissors 5 x 5 @ Abs 4 x 10 @ .Day 2 Deadlift Standing on Boxes 1 x 2 x 4 x 3 3 3 @ 50% @ 60% @ 65% 150.0 135.5 145.5 115.0 255.0 125.0 @ @ @ @ @ @ @ @ @ 50% 60% 70% 75% 80% 85% 75% 65% 55% 97.0 105.0 195.Program 31 Week 2 .

0 70.Program 31 Week 2 .Day 3 Squat 1 1 2 2 4 x x x x x 5 4 3 2 2 @ @ @ @ @ 50% 60% 70% 80% 85% Incline Press 4 x 6 @ 6 @ Dips 5 x Squat 5 x 10 @ Roman Chair Situp 4 x 10 @ 50.0 85.0 60.Boris Sheiko .0 .0 80.

Boris Sheiko .0 70.0 70.0 70.5 110.0 x x x x x x x x 5 5 8 3 6 2 7 4 @ @ @ @ @ @ @ @ 50% 60% 70% 70% 70% 70% 70% 70% 50.5 .Day 1 Benchpress 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 97.0 60.0 127.0 Squat 1 1 1 1 1 1 1 1 Benchpress w chains 1 x 1 x 5 x 5 5 5 @ 55% @ 65% @ 75% Flat Dumbell Flyes 5 x 10 @ Lunges 5 x 10 @ Goodmornings (standing) 5 x 5 @ 92.0 70.0 70.Program 31 Week 3 .0 70.0 135.0 155.5 115.

0 210.5 105.0 115.0 210.Day 2 Deadlift up to Knees 1 1 2 4 x x x x 4 4 3 2 @ @ @ @ 50% 60% 70% 80% 150.0 .0 135.0 115.0 105.0 135.0 145.5 Benchpress 1 1 1 1 1 2 2 2 2 1 1 1 1 1 1 Flat Dumbelll Flies 5 x 10 @ Deadlift from boxes 1 2 2 3 x x x x 4 4 3 2 @ @ @ @ Leg Press 5 x 5 @ Abs 3 x 10 @ 60% 70% 80% 90% 180.0 240.Program 31 Week 3 .0 97.Boris Sheiko .0 240.0 145.0 155.0 162.5 155.0 125.0 x 8 @ x 7 @ x 6 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 4 @ x 6 @ x 8 @ x 10 @ x 12 @ 50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 97.0 125.0 270.0 180.

5 115.0 102.0 135.0 Squat 1 1 2 2 3 3 Benchpress 1 x 2 x 5 x 5 5 5 Flat Dumbell Flies 5 x 10 @ Goodmornings (seated) 5 x 5 @ .0 60.5 120.0 70.0 85.Boris Sheiko .0 x x x x x x 5 4 3 3 2 3 @ @ @ @ @ @ 50% 60% 70% 80% 85% 80% 50.0 135.Day 3 Benchpress w chains 1 1 2 6 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 85.0 80.Program 31 Week 3 .0 @ 50% @ 60% @ 70% 97.0 80.

Program 31 Week 4 .0 155.0 85.0 @ @ @ @ @ 50% 60% 70% 80% 85% 97.0 80.0 80.5 Benchpress 1 1 2 2 4 x x x x x 5 4 3 3 2 Flat Dumbelll Flies 5 x 10 @ Dips 5 x 8 @ 5 @ Lunges 5 x Roman Chair Situp 4 x 10 @ .5 115.0 60.0 90.0 135.Boris Sheiko .0 162.0 70.Day 1 Squat 1 1 2 2 2 3 2 x x x x x x x 5 4 3 3 2 1 2 @ @ @ @ @ @ @ 50% 60% 70% 80% 85% 90% 80% 50.

Boris Sheiko .Program 31 Week 4 .0 180.0 135.0 155.0 172.Day 2 Benchpress 1 1 2 2 3 2 x x x x x x 5 5 4 2 1 3 @ @ @ @ @ @ 50% 60% 70% 80% 90% 80% 97.5 115.5 155.0 4 4 3 2 1 @ @ @ @ @ 50% 60% 70% 80% 90% 150.0 210.0 Deadlift 1 1 2 2 2 x x x x x Flat Dumbell Flyes 5 x 10 @ Leg press 6 x 5 @ Abs 3 x 10 @ .0 270.0 240.

0 @ 55% @ 65% @ 75% 105.Program 31 Week 4 .0 60.0 145.Boris Sheiko .0 80.0 70.0 125.0 60.0 70.0 Benchpress 1 x 1 x 4 x 5 5 5 Flat Dumbelll Flies 5 x 10 @ Dips 5 x 8 @ 5 5 5 @ 50% @ 60% @ 70% Squat 1 x 1 x 4 x 50.96% Tonage cof.Day 3 Squat 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50. ### .0 Goodmornings (seated) 5 x 5 @ Total lifts (4 weeks)591 RI (4 weeks) 66.

5 4 6 8 2.20 24 16.80 6 3.50 2.00 12 7.80 .40 4.20 6.

80 3.50 3.20 4.90 4.00 .5 5 8 6 4 2 4 6 4 6 8 10 12 2.70 3.20 1.80 5.50 6.50 3.50 2.60 4.00 5.

00 .50 2.40 4.5 8 6 12 2.20 3.80 4.70 5 2.60 5 4 6 4 3 2.20 2.25 20 15.75 5 3.50 4.20 9.

.

20 1.00 5.00 3.50 3.6 5 8 6 4 2 3 5 7 3.85 .60 4.70 2.25 3.25 3.

.

20 15 12.00 5 2.40 6 4.75 5 3.25 25 18.5 2.75 .50 4 2.

25 2.25 2.20 2.50 6.60 3.80 5.80 3.90 4.50 3.20 1.00 .00 3.85 3.70 3.80 4.8 7 6 5 4 6 4 2 4 3 4 6 8 10 12 4.

5 2.50 10 6.00 25 17.20 18 14.40 5 2.50 .40 6 4.50 4 2.

20 4.50 2.40 4.80 .80 6.5 4 6 6 8 2.

60 3.70 4.00 5.80 .5 5 8 4 3 6 2.20 2.50 3.

25 20 15.00 .75 5 3.5 2.

Day 1 Benchpress 1 2 2 6 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 97.0 65.0 60.beginners 2 Week 1 .5 115.5 115.0 55% 65% 75% 55.0 75.0 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.Program 30 .0 Squat 1 1 2 5 Benchpress 1 x 1 x 5 x 5 5 5 Flat Dumbell Flies 5 x 10 @ Boxsquat 1 x 1 x 5 x 5 4 3 @ @ @ Goodmornings (standing) 5 x 5 @ .0 155.0 135.0 @ @ @ 50% 60% 70% 97.0 135.0 70.0 80.

5 155.0 135.Day 2 Deadlift 1 2 2 5 x x x x 4 4 3 3 @ @ @ @ 50% 60% 70% 80% 150.0 210.0 162.0 145.0 240.0 115.0 155.0 240.0 97.5 115.5 Benchpress 1 1 2 2 2 2 2 2 1 1 1 1 1 Flat Dumbell Flies 5 x 10 @ Deadlift from boxes 1 2 3 4 x x x x 5 4 3 2 @ @ @ @ 5 @ Lunges 5 x Abs 3 x 10 @ 60% 70% 80% 90% 180.0 .0 145.0 x 5 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 4 @ x 6 @ x 8 @ x 10 @ x 12 @ 50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 97.0 270.0 135.0 210.beginners 2 Week 1 .Program 30 .0 180.0 125.0 105.

Program 30 - beginners 2
Week 1 - Day 3
Squat
1
2
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50%
60%
70%
80%

97.5
115.0
135.0
155.0

50%
60%
70%

50.0
60.0
70.0

Benchpress
1
2
2
6

x
x
x
x

5
4
3
2

@
@
@
@

5 x

6

@

5
5
4

@
@
@

Dips

Squat
1 x
2 x
4 x

French Press
5 x 10 @
Goodmornings (seated)
5 x

5

@

Program 30 - beginners 2
Week 2 - Day 1
Squat
1
2
2
2
3

x
x
x
x
x

5
4
3
2
1

@
@
@
@
@

50%
60%
70%
80%
90%

50.0
60.0
70.0
80.0
90.0

@
@
@
@

50%
60%
70%
80%

97.5
115.0
135.0
155.0

Benchpress
1
1
2
6

x
x
x
x

5
4
3
2

Flat Dumbelll Flies
5 x 10 @
Weighted Pushups (hands wider than shoulders)
5 x 10 @
Squat
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

Goodmornings (standing)
5 x

5

@

50.0
60.0
70.0
80.0

Program 30 - beginners 2
Week 2 - Day 2
Deadlift Up To Knees
1
2
2
4

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
75%

150.0
180.0
210.0
225.0

@
@
@
@
@
@
@
@
@

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

97.5
115.0
135.0
145.0
155.0
145.0
135.0
115.0
97.5

50%
60%
70%
80%

150.0
180.0
210.0
240.0

Benchpress
1
1
2
2
2
2
2
1
1

x
x
x
x
x
x
x
x
x

5
5
4
3
2
3
5
7
9

Flat Dumbell Flies
5 x 10 @
Deadlift
1
1
2
5

x
x
x
x

4
4
3
3

@
@
@
@

5

@

Lunges
5 x

5 115.0 135.0 1 x 2 x 5 x 5 5 5 @ @ @ 50% 60% 70% 50.0 4 3 2 @ @ @ 55% 65% 75% 105.0 125.0 155.beginners 2 Week 2 .Day 3 Benchpress 1 2 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 97.0 8 @ Squat Benchpress 1 x 1 x 5 x Dips 5 x Leg press 5 x 6 @ Goodmornings (seated) 5 x 6 @ .0 60.0 145.0 70.Program 30 .

0 70.0 @ @ @ 55% 65% 75% 105.Day 1 Squat 1 2 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.0 60.0 80.Program 30 .0 155.0 125.0 145.0 60.0 Squat Benchpress 1 x 2 x 4 x 5 5 4 Flat Dumbell Flyes 5 x 10 @ Goodmornings (standing) 5 x 5 @ .5 115.beginners 2 Week 3 .0 135.0 65.0 1 x 1 x 4 x 6 6 6 @ @ @ 50% 60% 65% 50.0 Benchpress 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 97.

0 180.0 x 6 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 5 @ x 7 @ x 9 @ x 11 @ x 13 @ 50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 97.5 115.beginners 2 Week 3 .Program 30 .0 145.0 115.0 210.5 155.0 255.0 .0 135.0 155.5 Benchpress 1 1 2 2 2 2 2 2 1 1 1 1 1 Flat Dumbelll Flies 5 x 10 @ Deadlift from boxes 1 x 2 x 4 x 5 5 4 @ @ @ 5 @ Lunges 5 x Abs 3 x 10 @ 65% 75% 85% 195.0 97.0 125.0 255.0 135.0 105.0 225.0 162.0 145.0 240.Day 2 Deadlift 1 1 2 3 3 x x x x x 4 4 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 150.

5 115.Program 30 .0 70.Day 3 Benchpress 1 1 2 6 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 97.0 135.0 60.0 135.5 115.beginners 2 Week 3 .0 Squat 1 1 2 2 3 3 Benchpress 1 x 2 x 5 x 5 5 5 Flat Dumbell Flies 5 x 10 @ Goodmornings (seated) 5 x 5 @ .0 155.0 85.0 80.0 80.0 @ @ @ 50% 60% 70% 97.0 x x x x x x 5 4 3 3 2 3 @ @ @ @ @ @ 50% 60% 70% 80% 85% 80% 50.

0 135.0 65.5 155.Day 1 Squat 1 1 2 2 2 2 x x x x x x 5 4 3 3 2 1 @ @ @ @ @ @ 50% 60% 70% 80% 85% 90% 50.0 @ @ @ @ @ @ 50% 60% 70% 80% 85% 80% 97.beginners 2 Week 4 .0 155.0 60.0 70.Program 30 .5 115.0 90.0 75.0 .0 Benchpress 1 1 2 2 2 2 x x x x x x 5 4 3 3 2 3 Flat Dumbelll Flies 5 x 10 @ Dips 5 x 8 @ 4 4 3 @ @ @ Squat 1 x 1 x 5 x 55% 65% 75% Goodmornings (standing) 5 x 5 @ 55.0 162.0 80.0 85.

0 210.beginners 2 Week 4 .0 135.0 115.0 225.5 4 4 3 3 @ @ @ @ 50% 60% 70% 80% 150.0 180.Program 30 .0 125.0 135.0 240.5 115.0 145.0 155.0 105.0 5 5 4 3 3 4 5 6 7 8 9 @ @ @ @ @ @ @ @ @ @ @ 50% 60% 70% 75% 80% 75% 70% 65% 60% 55% 50% 97.0 145.0 180.0 97.0 Benchpress 1 1 2 2 2 2 2 1 1 1 1 x x x x x x x x x x x Deadlift 1 1 2 6 x x x x Flat Dumbell Flyes 5 x 10 @ Lunges 5 x 5 @ Abs 3 x 10 @ .Day 2 Deadlift Up To Knees 1 2 2 4 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 75% 150.0 210.

0 70.beginners 2 Week 4 .0 60.Day 3 Squat 1 1 2 7 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.0 @ @ @ @ 50% 60% 70% 80% 97.0 135.0 155.0 Benchpress 1 1 2 6 x x x x 5 4 3 2 Flat Dumbelll Flies 5 x 10 @ Dips 5 x 8 @ Goodmornings (seated) 5 x 5 @ Total lifts (4 weeks) RI (4 weeks) 672 66.Program 30 .5 115.0 80.64% .

20 14.40 5 5 25 2.80 4..50 3.beginners 2 5 8 6 18 2.50 .00 17.50 4.

50 3.20 4.50 6.90 4.80 3.70 3..beginners 2 5 5 8 6 4 2 4 6 4 6 8 10 12 2.00 5.80 5.60 4.50 2.00 .50 3.20 1.

beginners 2 5 8 6 12 2.20 9.60 ..80 4.50 4.

20 9.40 4.beginners 2 5 4 6 12 2.50 2..60 .

50 3.50 3.50 7.00 4..beginners 2 5 5 8 6 4 6 10 7 9 2.20 4.00 5.60 4.50 .20 4.

.95 7.20 8.20 1.80 4.50 4.00 4 3 10 2.50 .beginners 2 5 8 6 10 2.

40 4.20 12.50 12.50 2.00 .75 6.beginners 2 5 4 6 15 2.00 5 10 16 2..

20 4.beginners 2 6 5 8 6 4 2 4 6 5 7 9 11 13 3.55 5.50 3.50 3.20 1..50 4.60 4.00 3.40 6.70 3.50 .00 5.05 6.

50 .20 14.00 17.50 6.50 2.beginners 2 5 4 6 18 2.40 5 10 25 2..40 4.

40 4.20 4.80 .40 4.50 2.beginners 2 5 4 6 6 4 6 2.80 3..

beginners 2 5 5 8 6 6 8 10 6 7 8 9 2.00 3.20 4.50 4.50 3.40 4.00 5.80 6.50 .60 4.90 4..00 7.

.beginners 2 5 4 6 12 2.40 4.20 9.60 .50 2.

5 115.0 145.0 135.0 70.Beginners training program 1 Week 1 .Day 1 Benchpress 1 2 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 75% 97.5 115.Boris Sheiko .0 1 x 2 x 5 x 5 5 5 @ 50% @ 60% @ 70% 50.0 125.0 60.0 @ 50% @ 60% @ 65% 97.0 Squat Benchpress 1 x 2 x 4 x 6 6 6 Flat Dumbell Flies 5 x 10 @ Goodmornings (standing) 5 x 5 @ .

0 .0 225.Boris Sheiko .0 180.0 Incline Benchpress 6 x 4 @ 5 @ Dips 5 x Deadlift from boxes 1 2 2 4 x x x x 5 5 4 3 @ @ @ @ 5 @ Lunges 5 x Abs 3 x 10 @ 50% 60% 70% 80% 150.Day 2 Deadlift 1 2 2 4 x x x x 5 5 4 3 @ @ @ @ 50% 60% 70% 75% 150.0 180.0 210.0 210.0 240.Beginners training program 1 Week 1 .

0 125.Boris Sheiko .0 135.Beginners training program 1 Week 1 .Day 3 Benchpress 1 1 1 1 2 2 2 1 1 1 1 x 7 x 6 x 5 x 4 x 3 x 2 x 3 x 4 x 6 x 8 x 10 @ @ @ @ @ @ @ @ @ @ @ 50% 55% 60% 65% 70% 75% 70% 65% 60% 55% 50% 97.0 115.0 70.0 .5 105.0 135.0 60.0 145.5 Flat Dumbell Flies 5 x 10 @ Squat 1 2 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 75% French Press 5 x 10 @ Goodmornings (seated) 5 x 5 @ 50.0 115.0 97.0 75.0 105.0 125.

5 115.Boris Sheiko .0 Goodmornings (standing) 5 x 5 @ .0 155.Day 1 Squat 1 2 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 50.0 70.0 65.0 @ @ @ @ 50% 60% 70% 80% 97.0 80.Beginners training program 1 Week 2 .0 60.0 135.0 75.0 Benchpress 1 1 2 6 x x x x 5 4 3 2 Flat Dumbelll Flies 5 x 10 @ Weighted Pushups (hands shoulder wide) 5 x 10 @ Squat 1 x 1 x 4 x 3 3 3 @ 55% @ 65% @ 75% 55.

0 210.5 115.0 Benchpress 1 x 2 x 5 x 5 5 4 Flyes 5 x 10 @ Deadlift 1 1 2 5 x x x x 4 4 3 3 @ @ @ @ 5 @ Lunges 5 x 50% 60% 70% 75% 150.Boris Sheiko .0 @ 50% @ 60% @ 70% 97.Beginners training program 1 Week 2 .0 225.0 135.0 180.Day 2 Deadlift Up To Knees 1 x 2 x 4 x 4 4 4 @ 50% @ 60% @ 70% 150.0 180.0 .0 210.

0 145.0 155.0 @ @ @ @ @ @ @ @ @ 50% 60% 70% 75% 80% 75% 70% 60% 50% 97.0 97.Boris Sheiko .0 135.5 115.0 115.0 .0 145.0 70.Beginners training program 1 Week 2 .0 75.0 65.0 135.5 Benchpress 1 1 2 2 2 1 1 1 1 x x x x x x x x x 6 5 4 3 2 4 5 6 7 Flat Dumbelll Flies 5 x 10 @ Triceps 5 x 10 @ Squat 1 x 1 x 4 x 3 3 2 @ 55% @ 65% @ 75% Goodmornings (seated) 5 x 5 @ 55.0 75.0 60.Day 3 Squat 1 1 2 6 x x x x 4 4 3 3 @ @ @ @ 50% 60% 70% 75% 50.

0 70.Boris Sheiko .0 Benchpress 1 1 2 5 x x x x 5 4 3 3 Flat Dumbelll Flies 5 x 10 @ Weighted Pushups 5 x 10 @ Squat 1 x 1 x 5 x 5 5 5 @ 50% @ 60% @ 70% 50.Beginners training program 1 Week 3 .5 115.0 @ @ @ @ 50% 60% 70% 80% 97.0 80.0 155.0 60.0 135.0 Goodmornings (standing) 5 x 5 @ .0 60.0 70.Day 1 Squat 1 2 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.

0 145.5 115.Beginners training program 1 Week 3 .0 135.0 .0 180.0 210.0 240.Day 2 Deadlift Up To Knees 1 1 2 4 x x x x 4 4 4 4 @ @ @ @ 50% 60% 70% 75% 150.0 105.5 Benchpress 1 1 2 2 2 2 1 1 1 1 1 x x x x x x x x x x x 6 5 4 3 2 3 4 5 6 7 8 Flat Dumbelll Flies 5 x 10 @ Deadlift from boxes 1 x 2 x 4 x 5 5 4 @ 60% @ 70% @ 80% 5 @ Lunges 5 x Abs 3 x 10 @ 180.Boris Sheiko .0 125.0 145.0 155.0 225.0 115.0 97.0 @ @ @ @ @ @ @ @ @ @ @ 50% 60% 70% 75% 80% 75% 70% 65% 60% 55% 50% 97.0 210.0 135.

0 125.0 x x x x 5 5 5 4 @ @ @ @ 50% 60% 70% 75% 50.0 155.0 Squat 1 1 2 5 Benchpress 1 x 2 x 4 x 6 6 6 Flat Dumbell Flies 5 x 10 @ Goodmornings (standing) 5 x 5 @ .Day 3 Benchpress 1 1 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 97.Beginners training program 1 Week 3 .0 135.0 75.5 115.0 60.0 @ 50% @ 60% @ 65% 97.Boris Sheiko .5 115.0 70.

5 115.0 85.0 80.0 70.0 135.0 60.Day 1 Squat 1 1 2 5 3 x x x x x 5 4 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 50.0 155.0 @ @ @ @ 50% 60% 70% 80% 97.Boris Sheiko .0 80.Beginners training program 1 Week 4 .0 Goodmornings (standing) 5 x 5 @ .0 Benchpress 1 1 2 5 x x x x 5 4 3 3 Flat Dumbelll Flies 5 x 10 @ Dips 5 x 8 @ 5 4 3 2 @ @ @ @ Squat 1 1 2 4 x x x x 50% 60% 70% 80% 50.0 60.0 70.

Beginners training program 1 Week 4 .0 255.0 145.0 @ 55% @ 65% @ 75% 105.5 115.Boris Sheiko .0 240.5 4 4 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 150.Day 2 Benchpress 1 1 2 2 3 x x x x x 5 4 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 97.0 Deadlift 1 1 2 2 3 x x x x x Benchpress 1 x 1 x 4 x 5 5 4 Flat Dumbell Flies 5 x 10 @ Lunges 5 x 5 @ .0 180.0 162.0 125.0 155.0 210.0 135.

0 135.0 60.Boris Sheiko .Beginners training program 1 Week 4 .0 80.0 70.0 @ 50% @ 60% @ 70% 97.0 Benchpress 1 x 1 x 5 x 5 5 5 Flat Dumbelll Flies 5 x 10 @ Dips 5 x 8 @ Goodmornings (seated) 5 x 5 @ Abs 3 x 10 @ .5 115.Day 3 Squat 1 1 2 6 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.

0 155.Boris Sheiko .0 60.0 70.0 Benchpress 1 1 2 6 x x x x 5 4 3 3 Flyes 5 x 10 @ Boxsquat 1 x 1 x 5 x 5 5 4 @ @ @ Abs 3 x 10 @ .0 60.0 70.Day 1 Squat 1 2 2 5 x x x x 5 4 3 2 @ @ @ @ 50% 60% 70% 80% 50.5 115.0 50% 60% 70% 50.Candidate To Master of Sports training period and competition period Week 1 .0 135.0 80.0 @ @ @ @ 50% 60% 70% 80% 97.

0 180.0 210.5 115.0 145.0 125.0 145.0 240.0 @ @ @ @ @ @ @ @ @ @ 50% 60% 70% 75% 80% 75% 70% 65% 60% 50% 97.0 Goodmornings (standing) 5 x 5 @ .0 155.Boris Sheiko .5 Benchpress 1 1 2 2 2 2 1 1 1 1 x 6 x 5 x 4 x 3 x 2 x 3 x 4 x 6 x 8 x 10 Flyes 5 x 10 @ Deadlift up to knees 1 x 1 x 5 x 4 4 4 @ @ @ 50% 60% 70% 150.0 135.0 97.0 180.0 210.Day 2 Deadlift 1 1 2 5 x x x x 4 4 3 3 @ @ @ @ 50% 60% 70% 80% 150.0 115.0 135.Candidate To Master of Sports training period and competition period Week 1 .

0 70.0 145.Candidate To Master of Sports training period and competition period Week 1 .0 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.5 115.0 Squat 1 1 2 5 Benchpress 1 x 1 x 5 x 5 4 3 Flyes 5 x 10 @ Abs 3 x 10 @ .0 135.Day 3 Benchpress 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 97.Boris Sheiko .0 80.0 60.0 125.0 155.0 @ @ @ 55% 65% 75% 105.

0 180.Candidate To Master of Sports training period and competition period Week 1 .0 .Day 4 Deadlift standing on boxes 2 x 4 x 3 2 @ @ 50% 60% 150.0 270.0 Incline Benchpress 4 x 6 @ Dips (weighted) 5 x 6 @ Deadlift off boxes 1 2 2 4 x x x x 4 4 3 2 @ @ @ @ 60% 70% 80% 90% Goodmornigs (seated) 5 x 5 @ 180.0 210.Boris Sheiko .0 240.

0 145.0 70.0 @ @ @ 55% 65% 75% 105.Candidate To Master of Sports training period and competition period Week 2 .0 125.Day 1 Benchpress 1 1 2 3 3 x x x x x 5 4 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 97.0 Squat 1 1 2 5 Benchpress 1 x 2 x 4 x 4 4 4 Flyes 5 x 10 @ Abs 3 x 10 @ .0 135.0 60.5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.0 162.0 80.0 155.Boris Sheiko .5 115.

0 145.0 Goodmornings (standing) 5 x 5 @ .0 195.0 155.Candidate To Master of Sports training period and competition period Week 2 .5 115.0 180.0 135.Day 2 Deadlift standing on boxes 1 x 2 x 4 x 3 3 2 @ @ @ 50% 60% 65% 150.0 210.0 240.0 @ @ @ @ @ @ @ @ 50% 60% 70% 80% 75% 70% 60% 50% 97.0 115.0 180.Boris Sheiko .0 97.0 135.5 Benchpress 1 1 2 3 2 1 1 1 x x x x x x x x 5 4 3 2 3 4 6 8 Flyes 5 x 10 @ Deadlift up to knees 1 1 2 5 x x x x 4 4 3 3 @ @ @ @ 50% 60% 70% 80% 150.

Candidate To Master of Sports training period and competition period Week 2 .0 60.0 80.0 125.0 70.0 145.0 60.0 50% 60% 70% 50.Day 3 Squat 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.Boris Sheiko .0 70.0 @ @ @ 55% 65% 75% 105.0 Benchpress 1 x 1 x 5 x 5 4 3 Flyes 5 x 10 @ Squat 1 x 1 x 4 x 5 5 4 @ @ @ Abs 3 x 10 @ .

0 .0 225.Candidate To Master of Sports training period and competition period Week 2 .0 180.0 210.Day 4 Press behind the neck 5 x 5 @ Incline Benchpress 6 x 4 @ 8 @ Dips 5 x Deadlift up to knees 1 1 2 5 x x x x 4 4 3 2 @ @ @ @ 50% 60% 70% 75% Goodmornings (seated) 5 x 5 @ 150.Boris Sheiko .

0 155.0 80.0 @ @ @ @ 50% 60% 70% 80% 97.0 70.0 60.0 Benchpress 1 1 2 6 x x x x 5 4 3 3 Flyes 5 x 10 @ Squat 1 x 1 x 5 x 5 5 5 @ @ @ Abs 3 x 10 @ .Boris Sheiko .Candidate To Master of Sports training period and competition period Week 3 .0 70.0 135.Day 1 Squat 1 1 2 5 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.0 60.0 50% 60% 70% 50.5 115.

0 115.0 240.0 135.0 162.0 97.Candidate To Master of Sports training period and competition period Week 3 .0 105.0 115.0 155.0 145.0 125.0 210.0 180.5 Benchpress 1 1 1 1 1 2 2 2 2 2 1 1 1 1 1 Chest Muscles 5 x 10 @ Deadlift up to knees 1 x 1 x 5 x 4 4 4 @ @ @ 50% 60% 70% Goodmornings (seated) 5 x 5 @ 150.Day 2 Deadlift 1 1 2 5 x x x x 4 4 3 3 @ @ @ @ 50% 60% 70% 80% 150.0 135.Boris Sheiko .0 x 8 @ x 7 @ x 6 @ x 5 @ x 4 @ x 3 @ x 2 @ x 1 @ x 2 @ x 3 @ x 4 @ x 6 @ x 8 @ x 10 @ x 12 @ 50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 97.5 105.0 180.0 .0 125.0 210.5 155.0 145.

0 60.0 80.Candidate To Master of Sports training period and competition period Week 3 .0 @ @ @ @ 50% 60% 70% 80% 97.0 50% 60% 65% 50.0 70.0 Benchpress 1 1 2 6 x x x x 5 4 3 3 Chest Muscles 5 x 10 @ Squat 1 x 1 x 4 x 6 6 6 @ @ @ 6 @ Dips 6 x Abs 3 x 10 @ .0 65.0 135.Boris Sheiko .0 85.5 115.Day 3 Squat 1 1 2 3 3 x x x x x 5 4 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 50.0 60.0 155.

0 240.Boris Sheiko .0 255.0 Benchpress 1 x 1 x 5 x 6 6 6 Triceps 5 x 10 @ Deadlift off boxes 1 2 2 4 x x x x 4 4 4 4 @ @ @ @ 50% 70% 80% 85% 150.0 180.Day 4 Deadlift standing on boxes 1 x 2 x 4 x 3 3 3 @ @ @ 50% 60% 65% 150.Candidate To Master of Sports training period and competition period Week 3 .0 210.5 115.0 125.0 @ @ @ 50% 60% 65% 97.0 195.0 Goodmornings (standing) 5 x 5 @ .

Day 1 Squat 1 1 2 7 x x x x 5 4 3 3 @ @ @ @ 50% 60% 70% 80% 50.5 155.5 115.0 80.Boris Sheiko .0 135.Candidate To Master of Sports training period and competition period Week 4 .0 70.0 50% 60% 70% 80% 85% 80% 97.0 60.0 Benchpress 1 1 2 2 3 2 x x x x x x 5 4 3 3 2 3 @ @ @ @ @ @ 5 x 6 @ Dips Chest muscles 5 x 10 @ Abs 3 x 10 @ .0 155.0 162.

0 Benchpress 1 1 2 5 x x x x 5 5 5 4 Chest muscles 5 x 10 @ Deadlift 1 1 2 3 3 x x x x x 4 4 3 3 2 @ @ @ @ @ Goodmornings (standing) 5 x 5 @ .Day 2 Deadlift standing on boxes 1 x 2 x 4 x 3 3 2 @ @ @ 50% 60% 70% 150.0 240.0 180.0 210.Boris Sheiko .0 145.5 115.0 135.0 50% 60% 70% 80% 85% 150.0 255.0 210.Candidate To Master of Sports training period and competition period Week 4 .0 @ @ @ @ 50% 60% 70% 75% 97.0 180.

0 65.Candidate To Master of Sports training period and competition period Week 4 .0 Benchpress 1 1 2 6 x x x x 5 4 3 3 @ @ @ @ 5 x 6 @ Dips Chest Muscles 5 x 10 @ Squat 1 x 1 x 5 x 4 3 3 @ @ @ Abs 5 x 10 @ .Day 3 Squat 1 1 2 3 3 x x x x x 5 4 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 50.0 75.0 155.0 50% 60% 70% 80% 97.Boris Sheiko .0 70.0 80.0 60.5 115.0 135.0 85.0 55% 65% 75% 55.

0 Goodmornings (seated) 5 x 5 @ Competition Period Week 1 .0 270.0 @ @ @ @ 50% 60% 70% 75% 97.Day 1 Squat 1 2 2 3 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 75% 50.Candidate To Master of Sports training period and competition period Week 4 .0 210.0 75.Day 4 Deadlift up to knees 1 1 2 4 x x x x 4 4 3 2 @ @ @ @ 5 @ 50% 60% 70% 80% 150.Boris Sheiko .0 145.0 Push ups 5 x Incline Benchpress 6 x 4 @ Deadlift off boxes 1 1 2 4 x x x x 4 4 3 3 @ @ @ @ 60% 70% 80% 90% 180.0 135.0 240.0 70.0 180.0 Benchpress 1 1 2 3 x x x x 3 3 3 2 Chest Muscles 4 x 8 @ Abs 3 x 10 @ Week 1 .0 210.5 115.Day 2 Squat .0 60.0 240.

0 Benchpress 1 1 2 6 x x x x 3 3 3 3 Flyes 5 x 10 @ Squat 1 x 1 x 4 x 3 3 3 @ @ @ Good Mornings (seated) 5 x 5 @ Week 1 .0 155.0 75.0 65.0 180.Day 4 Deadlift up to Knees .0 55% 65% 75% 55.5 115.5 115.5 3 3 2 2 1 1 @ 50% @ 60% @ 70% @ 80% @ 90% @ 100% 150.0 3 3 3 2 1 1 @ 50% @ 60% @ 70% @ 80% @ 90% @ 100% 97.0 Benchpress 1 1 2 2 1 3 x x x x x x Deadlift 1 1 2 1 1 3 x x x x x x Week 1 .0 155.Boris Sheiko .0 70.0 @ @ @ @ 50% 60% 70% 80% 97.0 240.0 70.Candidate To Master of Sports training period and competition period 1 1 2 2 1 3 x x x x x x 3 3 3 2 1 1 @ 50% @ 60% @ 70% @ 80% @ 90% @ 100% 50.0 135.0 80.0 210.0 90.0 135.0 60.0 270.0 80.0 172.Day 3 Squat 1 1 2 6 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 80% 50.0 60.

0 60.0 70.0 255.0 80.0 195.0 60.0 @ @ @ @ @ @ 50% 60% 70% 80% 90% 80% 97.0 Incline Benchpress 6 x 4 @ Dips (weighted) 5 x 6 @ Deadlift off boxes 1 1 2 4 x x x x 3 3 3 3 @ @ @ @ 55% 65% 75% 85% 165.0 85.0 135.0 172.0 Abs 5 x 10 @ If you improved your 1-rep max.0 Benchpress 1 1 2 2 2 2 x x x x x x 3 3 3 2 1 2 Chest muscles 5 x 10 @ Squat 1 x 1 x 4 x 4 4 4 @ @ @ Abs 3 x 10 @ .0 155.0 70. Week 2 .0 225.5 115.0 210. use your new maxes in the next training cycle after the competition. Do not use the new maxes in this current training cycle.Candidate To Master of Sports training period and competition period 1 x 1 x 4 x 4 4 4 @ @ @ 50% 60% 70% 150.0 180.0 50% 60% 70% 50.5 155.Boris Sheiko .Day 1 Squat 1 1 2 3 3 x x x x x 3 3 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 50.

0 162.Candidate To Master of Sports training period and competition period Week 2 .0 75.0 Benchpress 1 1 2 2 3 x x x x x 3 3 3 2 1 Chest Muscles 5 x 10 @ Squat 1 x 1 x 4 x Abs 3 3 2 @ @ @ .0 255.0 Benchpress 1 1 2 5 x x x x 3 3 3 3 Chest Muscles 5 x 10 @ Deadlift up to knees 1 x 1 x 4 x 3 3 3 @ @ @ 55% 65% 75% 165.5 115.0 225.0 Goodmornings (standing) 5 x 5 @ Week 2 .0 60.0 @ @ @ @ 50% 60% 70% 80% 97.0 195.0 155.5 115.0 80.0 155.0 135.Boris Sheiko .0 180.0 65.5 55% 65% 75% 55.Day 2 Deadlift 1 1 2 3 3 x x x x x 3 3 3 3 2 @ @ @ @ @ 50% 60% 70% 80% 85% 150.0 135.Day 3 Squat 1 1 2 5 x x x x 3 3 3 3 @ @ @ @ 50% 60% 70% 80% 50.0 240.0 210.0 @ @ @ @ @ 50% 60% 70% 80% 85% 97.0 70.

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

Week 2 - Day 4
Benchpress
1 x
2 x
5 x

3
3
3

@
@
@

4

@

3
3
3
2

@
@
@
@

55%
65%
75%

105.0
125.0
145.0

50%
60%
70%
80%

150.0
180.0
210.0
240.0

Dips
5 x
Deadlift
1
1
2
6

x
x
x
x

Goodmornings (seated)
5 x

5

@

Week 3 - Day 1
Benchpress
1
1
2
2
2

x
x
x
x
x

3
3
3
2
1

@
@
@
@
@

50%
60%
70%
80%
85%

97.5
115.0
135.0
155.0
162.5

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

3
3
2

@
@
@

55%
65%
75%

105.0
125.0
145.0

8

@

Squat
1
1
2
5

Benchpress
1 x
1 x
4 x
Flyes
4 x

Good Mornings
4 x

5

@

Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 2
Benchpress
1
2
2
6

x
x
x
x

3
3
3
3

@
@
@
@

50%
60%
70%
80%

97.5
115.0
135.0
155.0

50%
60%
70%
80%

150.0
180.0
210.0
240.0

Chest Muscles
4 x

8

@

x
x
x
x

3
3
2
2

@
@
@
@

3 x

8

@

Deadlift
1
1
2
5
Abs

Week 3 - Day 3
Squat
1
1
2
2
2

x
x
x
x
x

3
3
3
2
1

@
@
@
@
@

50%
60%
70%
80%
85%

50.0
60.0
70.0
80.0
85.0

50%
60%
70%
80%

97.5
115.0
135.0
155.0

55%
65%
75%

55.0
65.0
75.0

Benchpress
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

4 x

8

@

3
3
3

@
@
@

Flyes

Squat
1 x
1 x
4 x

Good Mornings
4 x

4

@

Week 3 - Day 4
Incline Benchpress

Boris Sheiko - Candidate To Master of Sports
training period and competition period
5 x

3

@

4

@

Dips
5 x
Triceps
5 x 10 @
Deadlift
1
2
2
4

x
x
x
x

3
3
3
3

@
@
@
@

4 x

8

@

50%
60%
70%
75%

150.0
180.0
210.0
225.0

Abs

Week 4 - Day 1
Squat
1
2
2
4

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50%
60%
70%
80%

97.5
115.0
135.0
155.0

Benchpress
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

4 x

6

@

Flyes

Good Mornings
4 x

4

@

Week 4 - Day 2
Benchpress
1
2
2
4

x
x
x
x

3
3
3
2

@
@
@
@

Chest muscles
3 x
Deadlift

6

@

50%
60%
70%
80%

97.5
115.0
135.0
155.0

0 210.Day 1 Deadlift 1 x 2 x 3 x 3 3 2 @ @ @ 50% 60% 70% 150.0 Benchpress 1 2 2 2 x x x x 3 3 2 1 @ @ @ @ 2 x 8 @ Abs .0 Abs Week 4 .0 70.0 135.0 180.0 135.Day 3 Squat 1 1 2 3 x x x x 3 3 3 2 @ @ @ @ 50% 60% 70% 75% 50.0 180.0 60.5 115.Candidate To Master of Sports training period and competition period 1 2 2 4 x x x x 3 2 2 2 @ @ @ @ 3 x 8 @ 50% 60% 70% 75% 150.Day 4 Rest! Week 5 .0 75.Boris Sheiko .0 155.0 50% 60% 70% 80% 97.5 115.0 Benchpress 1 1 2 4 x x x x 3 3 3 2 @ @ @ @ 3 x 6 @ Flyes Good Mornings (Seated) 4 x 4 @ Week 4 .0 225.0 145.0 50% 60% 70% 75% 97.0 210.

0 Benchpress 1 x 2 x 3 x 3 3 2 Week 5 .Boris Sheiko .0 @ @ @ 50% 60% 70% 97. If competition is on Sunday last workout should be Thursday.Day 2 Squat 1 x 2 x 3 x 3 3 2 @ @ @ 50% 60% 70% 50.5 115.0 70. Good luck! .0 135.Day 3 Competition! If competition is on saturday last workout should be Wednesday.0 60.Candidate To Master of Sports training period and competition period Week 5 .

variant 3 Squat w full gear Deadlift 192.00 100.00 300.00 250.00 200.00 400.50 170.00 160.00 0.variant 2 Squat .00 250.00 300.00 .Do not change -----> Do not change Do not change -----> -----> Do not change -----> Max Benchpress Benchpress w chains Floorpress w chains .pinky Bechpress variant 4 Benchpress w shirt Squat Boxsquat Squat .

http://www.zyworld.com Link to Sheiko information http://www. ptpoul@yahoo. rune_glud@hotmail. kl@usjensen.5 November 7.com/powerlifting/ Spreadsheet by: Klaus Jensen.com/sheiko/default.asp Set 1 Updates: x Reps @ Percent of best lift x 5 @ 50% Actual weight 97. 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.Program by: Boris Sheiko .com 2010 additions Rune Glud. extended to 14 weeks Dropdown menus added to squat and bench .dk 2008 additions Poul Hansen.elitefts.

olume than 37 or lower qualification lifter minor adjustments) extended to 14 weeks squat and bench .

Round to nearest 2.5 unit(s) .

38% 115.6% 68.3% 66.Cyklus 14 week CMS Bench Week 1 2 3 4 5 6 7 8 #lifts 157 208 138 234 147 218 119 200 RI 65.7% 68.9 Avg # lift/week RI Avg Tonage cof/week week 5-8 171. 103 129 96 156 101 140 83 137 Acum tonage 103 232 328 484 584 724 807 945 week 1-4 184.0 180 160 140 120 100 Row 8 80 60 40 20 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 .2 week 1-8 177.6% 64.1% 69.3 65.0 67.1% 69.5% 62.7% Tonage cof.6 66.59% 120.45% 118.

7% 70.7% 61.9 10 11 12 13 14 123 127 78 81 53 24 72.1% 68.7% 67.7% 89 89 53 57 36 15 1034 1123 1176 1233 1269 1284 .0% 70.

Sign up to vote on this title
UsefulNot useful