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Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 1 - Day 1
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 75% 105.0

Squat

1 x 6 @ 40% 75.0
1 x 6 @ 50% 92.5
4 x 6 @ 60% 110.0

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
4 x 4 @ 70% 97.5

Flyes

5 x 8 @

Abs

3 x 10 @

Week 1 - Day 2
Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
 2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 3 @ 75% 105.0
1 x 4 @ 70% 97.5
1 x 5 @ 60% 85.0
1 x 6 @ 50% 70.0

Leg Extension

5 x 10 @

Benchpress pin press

6 x 3 @

Dips

5 x 6 @

Back Extension

4 x 8 @

Week 1 - Day 3
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
4 x 3 @ 70% 130.0

Close Grip Benchpress

1 x 4 @ 50% 70.0
2 x 4 @ 60% 85.0
5 x 3 @ 65% 90.0
Flyes

5 x 8 @

Latissimus

5 x 8 @

Abs

5 x 10 @

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 @

Week 2 - Day 1
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5
Leg Press

5 x 6 @

Benchpress

1 x 5 @ 55% 77.5
1 x 4 @ 65% 90.0
5 x 3 @ 75% 105.0

Flyes

5 x 8 @

Latissimus

5 x 10 @

Abs

5 x 10 @

Week 2 - Day 2
Benchpress

1 x 6 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
1 x 2 @ 85% 120.0
2 x 2 @ 80% 112.5
2 x 3 @ 75% 105.0
1 x 5 @ 65% 90.0
1 x 7 @ 55% 77.5

Squat

1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
5 x 4 @ 65% 120.0
Bench Press Pin Press

5 x 3 @

Triceps Pushdown

5 x 10 @

Back Extension

4 x 8 @

Week 2 - Day 3
Bench Press

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Leg Extension

5 x 8 @

Wide-grip Bench Press

2 x 8 @ 35% 50.0
4 x 6 @ 45% 62.5

Latissimus

5 x 8 @

Dips

5 x 6 @

Abs

4 x 10 @
Week 2 - Day 4
Bench Press

1 x 6 @ 50% 70.0
1 x 6 @ 60% 85.0
4 x 6 @ 65% 90.0

Bench Press Pin Press

5 x 2 @

Barbell Curl

4 x 8 @

Back Extension

4 x 8 @

Week 3 - Day 1
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 65% 90.0
2 x 3 @ 75% 105.0
4 x 2 @ 85% 120.0

Leg Extension

5 x 10 @

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
1 x 3 @ 70% 97.5
4 x 3 @ 80% 112.5

Pec Deck Flies

5 x 10 @
Triceps

5 x 10 @

Abs

4 x 10 @

Week 3 - Day 2
Benchpress

1 x 6 @ 50% 70.0
1 x 5 @ 60% 85.0
1 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 2 @ 85% 120.0
2 x 2 @ 80% 112.5
1 x 3 @ 75% 105.0
1 x 4 @ 70% 97.5
1 x 6 @ 60% 85.0
1 x 8 @ 50% 70.0

Lunges

5 x 5 @

Bench Press Pin Press

5 x 3 @

Latissimus

5 x 8 @

Back Extension

4 x 6 @
Week 3 - Day 3
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
8 x 3 @ 80% 112.5

Chest Muscles

5 x 8 @

Leg Press

5 x 5 @

Weighted Pushups

5 x 8 @

Abs

4 x 8 @

Week 3 - Day 4
Incline Bench Press

4 x 6 @

Bench Press Pin Press

6 x 2 @

Dips

4 x 6 @

Latissimus

5 x 8 @
Week 4 - Day 1
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
4 x 4 @ 70% 130.0

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
4 x 5 @ 70% 97.5

Flyes

5 x 10 @

Latissimus

5 x 10 @

Back Extension

5 x 8 @

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 5 @ 70% 97.5
2 x 4 @ 75% 105.0
2 x 3 @ 80% 112.5
2 x 2 @ 85% 120.0
 2 x 3 @ 80% 112.5
1 x 4 @ 75% 105.0
1 x 6 @ 70% 97.5
1 x 8 @ 60% 85.0
1 x 10 @ 50% 70.0

Bench Press Pin Press

5 x 2 @

Pec Deck Flies

5 x 8 @

Triceps

5 x 8 @

Abs

4 x 12 @

Week 4 - Day 3
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Leg Extension

5 x 8 @

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
4 x 5 @ 70% 97.5

Latissimus

5 x 8 @
Seated Goodmorning

5 x 5 @

Week 4 - Day 4
Bench Press

1 x 6 @ 50% 70.0
1 x 6 @ 60% 85.0
5 x 6 @ 65% 90.0

Dumbbel Flies

5 x 10 @

Dips

4 x 5 @

Triceps Pushdown

5 x 8 @

Abs

4 x 5 @
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% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
3 x 2 @ 75% 140.0

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
3 x 2 @ 75% 105.0

Flat Dumbell Flies

3 x 10 @

Week 1 - Day 2
Squat

1 x 3 @ 50% 92.5
2 x 3 @ 60% 110.0
2 x 2 @ 70% 130.0
1 x 2 @ 80% 147.5
1 x 1 @ 90% 167.5
3 x 1 @ 100%

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 2 @ 70% 97.5
1 x 2 @ 80% 112.5
 1 x 1 @ 90% 125.0
3 x 1 @ 100%

Deadlift

1 x 5 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
1 x 2 @ 80% 175.0
1 x 1 @ 90% 197.5
3 x 1 @ 100%

Week 1 - Day 3
Squat

1 x 3 @ 50% 92.5
2 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
4 x 2 @ 75% 140.0

Benchpress

1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
4 x 2 @ 75% 105.0

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.
 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% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
4 x 2 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Flyes

5 x 10 @

Squat

1 x 3 @ 55% 102.5
2 x 3 @ 65% 120.0
4 x 3 @ 75% 140.0

Week 2 - Day 2
Deadlift Standing on Boxes

1 x 3 @ 50% 110.0
2 x 2 @ 60% 132.5
2 x 2 @ 65% 142.5
1 x 3 @ 70% 155.0

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 3 @ 80% 112.5
3 x 2 @ 85% 120.0
Flyes

5 x 10 @

Deadlift

1 x 3 @ 50% 110.0
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 175.0

Abs

3 x 10 @

Week 2 - Day 3
Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
6 x 3 @ 80% 147.5

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Flyes

5 x 10 @

Goodmornings
 5 x 5 @

Week 3 - Day 1
Squat

1 x 3 @ 50% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 2 @ 80% 147.5

Benchpress

1 x 5 @ 55% 77.5
1 x 5 @ 65% 90.0
2 x 3 @ 70% 97.5
3 x 2 @ 80% 112.5
3 x 1 @ 85% 120.0

Flat Dumbell Flyes

4 x 8 @

abs

3 x 10 @

Week 3 - Day 2
Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5

Flat Dumbelll Flies

4 x 8 @
Deadlift

1 x 3 @ 50% 110.0
2 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 2 @ 75% 165.0

Goodmornings

5 x 5 @

Week 3 - Day 3
Squat

1 x 3 @ 50% 92.5
2 x 3 @ 60% 110.0
2 x 2 @ 70% 130.0
3 x 2 @ 75% 140.0

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
4 x 2 @ 75% 105.0

Goodmornings (seated)

5 x 5 @

Week 4 - Day 1
Benchpress

1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
2 x 2 @ 70% 97.5
4 x 1 @ 75% 105.0
Deadlift

1 x 3 @ 50% 110.0
2 x 2 @ 60% 132.5
4 x 2 @ 70% 155.0

Abs

2 x 8 @

Week 4 - Day 2
Squat

1 x 3 @ 50% 92.5
2 x 3 @ 60% 110.0
3 x 2 @ 70% 130.0

Benchpress

1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
3 x 2 @ 70% 97.5

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.
 Boris Sheiko - Beginners training program 1

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 75% 105.0

Squat

1 x 5 @ 50% 92.5
2 x 5 @ 60% 110.0
5 x 5 @ 70% 130.0

Benchpress

1 x 6 @ 50% 70.0
2 x 6 @ 60% 85.0
4 x 4 @ 70% 97.5

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @

Week 1 - Day 2
Deadlift to Knees

1 x 3 @ 50% 110.0
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 3 @ 75% 165.0
Incline Benchpress

4 x 6 @

Dips

5 x 5 @

Deadlift from boxes

1 x 4 @ 55% 120.0
1 x 4 @ 65% 142.5
2 x 4 @ 75% 165.0
4 x 3 @ 85% 187.5

Lunges

5 x 5 @

Abs

3 x 10 @

Week 1 - Day 3
Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
1 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 3 @ 75% 105.0
1 x 4 @ 70% 97.5
1 x 6 @ 60% 85.0
1 x 8 @ 50% 70.0

Flat Dumbell Flies

5 x 10 @

Squat
 1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 75% 140.0

Goodmornings

5 x 5 @

Week 2 - Day 1
Squat

1 x 5 @ 50% 92.5
2 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 2 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 2 @ 70% 97.5
5 x 3 @ 80% 112.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Front Squat

2 x 3 @ 45% 82.5
2 x 3 @ 55% 102.5
4 x 2 @ 60% 110.0

Goodmornings (standing)

5 x 5 @
Week 2 - Day 2
Deadlift Up To Knees

1 x 3 @ 50% 110.0
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 2 @ 75% 165.0

Benchpress

1 x 6 @ 50% 70.0
2 x 6 @ 60% 85.0
4 x 6 @ 65% 90.0

Deadlift from Boxes

1 x 4 @ 55% 120.0
1 x 4 @ 65% 142.5
2 x 4 @ 75% 165.0
4 x 4 @ 80% 175.0

Lunges

5 x 5 @

Week 2 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 2 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
 2 x 2 @ 80% 112.5
1 x 3 @ 75% 105.0
1 x 5 @ 65% 90.0
1 x 7 @ 55% 77.5

Flat Dumbelll Flies

5 x 10 @

Squat

1 x 5 @ 50% 92.5
2 x 5 @ 60% 110.0
4 x 4 @ 70% 130.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 1
Squat

1 x 5 @ 55% 102.5
1 x 4 @ 65% 120.0
2 x 3 @ 75% 140.0
4 x 2 @ 85% 157.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @
Squat

1 x 3 @ 50% 92.5
1 x 3 @ 60% 110.0
1 x 3 @ 70% 130.0
4 x 3 @ 80% 147.5

Goodmornings (standing)

5 x 5 @

Week 3 - Day 2
Deadlift off box

2 x 3 @ 50% 110.0
2 x 3 @ 60% 132.5
4 x 3 @ 65% 142.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
3 x 2 @ 80% 112.5
2 x 2 @ 85% 120.0
2 x 3 @ 80% 112.5

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 4 @ 60% 132.5
2 x 4 @ 70% 155.0
2 x 3 @ 80% 175.0
3 x 2 @ 90% 197.5

Lunges

5 x 5 @
Week 3 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
6 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
7 x 3 @ 80% 112.5

Flat Dumbell Flies

5 x 10 @

Millitary Press

5 x 4 @

Goodmornings (standing)

5 x 5 @

Week 4 - Day 1
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 55% 77.5
1 x 5 @ 65% 90.0
 5 x 4 @ 75% 105.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Front Squats

2 x 5 @ 40% 75.0
2 x 4 @ 50% 92.5
3 x 3 @ 60% 110.0

Goodmornings (standing)

5 x 5 @

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 3 @ 80% 112.5
3 x 2 @ 85% 120.0

Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 3 @ 80% 175.0
3 x 2 @ 85% 187.5
3 x 2 @ 80% 175.0

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
 4 x 5 @ 70% 97.5

Flat Dumbell Flies

5 x 10 @

Week 4 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
6 x 3 @ 80% 147.5

Benchpress

1 x 6 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 80% 112.5
2 x 2 @ 85% 120.0
2 x 3 @ 80% 112.5
1 x 4 @ 70% 97.5
1 x 6 @ 60% 85.0
1 x 8 @ 50% 70.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Program 31

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
4 x 2 @ 85% 120.0

Squat

1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
1 x 2 @ 70% 130.0
1 x 2 @ 70% 130.0
1 x 4 @ 70% 130.0
1 x 6 @ 70% 130.0
1 x 8 @ 70% 130.0
1 x 7 @ 70% 130.0
1 x 5 @ 70% 130.0
1 x 3 @ 70% 130.0

Benchpress

1 x 6 @ 50% 70.0
2 x 6 @ 60% 85.0
4 x 6 @ 70% 97.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 92.5
2 x 5 @ 60% 110.0
4 x 4 @ 65% 120.0

Goodmornings (standing)
 5 x 5 @

Week 1 - Day 2
Deadlift to Knees

1 x 4 @ 50% 110.0
2 x 4 @ 60% 132.5
4 x 4 @ 70% 155.0

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 1 @ 85% 120.0
2 x 2 @ 80% 112.5
2 x 3 @ 75% 105.0
1 x 4 @ 70% 97.5
1 x 6 @ 65% 90.0
1 x 8 @ 60% 85.0
1 x 10 @ 55% 77.5
1 x 12 @ 50% 70.0

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 132.5
1 x 4 @ 70% 155.0
2 x 3 @ 80% 175.0
4 x 2 @ 90% 197.5

Squat Scissors

5 x 5 @

Triceps
 3 x 10 @

Week 1 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
2 x 3 @ 80% 147.5
3 x 2 @ 85% 157.5

Benchpress

1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 2 @ 80% 112.5

Dips

5 x 6 @

Squat

1 x 5 @ 55% 102.5
2 x 5 @ 65% 120.0
4 x 4 @ 75% 140.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 2 - Day 1
Benchpress
 1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 2 @ 80% 112.5
3 x 1 @ 90% 125.0

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 2 @ 80% 147.5

Benchpress

1 x 5 @ 55% 77.5
1 x 5 @ 65% 90.0
5 x 4 @ 75% 105.0

Flyes

5 x 10 @

Leg Press

5 x 6 @

Goodmornings (standing)

5 x 5 @

Week 2 - Day 2
Deadlift Standing on Boxes

1 x 3 @ 50% 110.0
2 x 3 @ 60% 132.5
4 x 3 @ 65% 142.5

Benchpress

1 x 6 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
 2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 1 @ 85% 120.0
1 x 3 @ 75% 105.0
1 x 5 @ 65% 90.0
1 x 7 @ 55% 77.5

Flyes

5 x 10 @

Deadlift

1 x 3 @ 50% 110.0
2 x 3 @ 65% 142.5
2 x 3 @ 75% 165.0
4 x 2 @ 85% 187.5

Squat Scissors

5 x 5 @

Abs

4 x 10 @

Week 2 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
2 x 2 @ 80% 147.5
4 x 2 @ 85% 157.5

Incline Press

4 x 6 @

Dips

5 x 6 @
Triceps

5 x 10 @

Back Extensions (preferably crosswise over a pummel horse or done on a GHR)

4 x 10 @

Week 3 - Day 1
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
1 x 8 @ 70% 130.0
1 x 3 @ 70% 130.0
1 x 6 @ 70% 130.0
1 x 2 @ 70% 130.0
1 x 7 @ 70% 130.0
1 x 4 @ 70% 130.0

Benchpress

1 x 5 @ 55% 77.5
1 x 5 @ 65% 90.0
5 x 5 @ 75% 105.0

Flat Dumbell Flyes

5 x 10 @

Lunges

5 x 10 @

Goodmornings (standing)
 5 x 5 @

Week 3 - Day 2
Deadlift up to Knees

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 2 @ 80% 175.0

Benchpress

1 x 8 @ 50% 70.0
1 x 7 @ 55% 77.5
1 x 6 @ 60% 85.0
1 x 5 @ 65% 90.0
1 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 1 @ 85% 120.0
2 x 2 @ 80% 112.5
1 x 3 @ 75% 105.0
1 x 4 @ 70% 97.5
1 x 6 @ 65% 90.0
1 x 8 @ 60% 85.0
1 x 10 @ 55% 77.5
1 x 12 @ 50% 70.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 4 @ 60% 132.5
2 x 4 @ 70% 155.0
2 x 3 @ 80% 175.0
3 x 2 @ 90% 197.5
Leg Press

5 x 5 @

Abs

3 x 10 @

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
2 x 3 @ 80% 147.5
3 x 2 @ 85% 157.5
3 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
2 x 5 @ 60% 85.0
5 x 5 @ 70% 97.5

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 4 - Day 1
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
2 x 3 @ 80% 147.5
2 x 2 @ 85% 157.5
3 x 1 @ 90% 167.5
2 x 2 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 3 @ 80% 112.5
4 x 2 @ 85% 120.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Lunges

5 x 5 @

Back Extensions (preferably crosswise over a pummel horse or done on a GHR)

4 x 10 @

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 2 @ 80% 112.5
 3 x 1 @ 90% 125.0
2 x 3 @ 80% 112.5

Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 2 @ 80% 175.0
2 x 1 @ 90% 197.5

Flat Dumbell Flyes

5 x 10 @

Leg press

6 x 5 @

Abs

3 x 10 @

Week 4 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 55% 77.5
1 x 5 @ 65% 90.0
4 x 5 @ 75% 105.0

Flat Dumbelll Flies

5 x 10 @

Dips
 5 x 8 @

Squat

1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
4 x 5 @ 70% 130.0

Goodmornings (seated)

5 x 5 @
 Program 30 - beginners 2

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
5 x 5 @ 70% 97.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 55% 102.5
1 x 4 @ 65% 120.0
5 x 3 @ 75% 140.0

Goodmornings (standing)

5 x 5 @

Week 1 - Day 2
Deadlift

1 x 4 @ 50% 110.0
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 175.0

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 1 @ 85% 120.0
2 x 2 @ 80% 112.5
2 x 3 @ 75% 105.0
1 x 4 @ 70% 97.5
1 x 6 @ 65% 90.0
1 x 8 @ 60% 85.0
1 x 10 @ 55% 77.5
1 x 12 @ 50% 70.0

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 132.5
2 x 4 @ 70% 155.0
3 x 3 @ 80% 175.0
4 x 2 @ 90% 197.5

Lunges

5 x 5 @

Abs

3 x 10 @
Week 1 - Day 3
Squat

1 x 5 @ 50% 92.5
2 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 2 @ 80% 112.5

Dips

5 x 6 @

Squat

1 x 5 @ 50% 92.5
2 x 5 @ 60% 110.0
4 x 4 @ 70% 130.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 2 - Day 1
Squat

1 x 5 @ 50% 92.5
2 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
2 x 2 @ 80% 147.5
3 x 1 @ 90% 167.5
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 2 @ 80% 112.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands wider than shoulders)

5 x 10 @

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
4 x 2 @ 80% 147.5

Goodmornings (standing)

5 x 5 @

Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 110.0
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 3 @ 75% 165.0

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
 2 x 3 @ 75% 105.0
2 x 5 @ 70% 97.5
1 x 7 @ 60% 85.0
1 x 9 @ 50% 70.0

Flat Dumbell Flies

5 x 10 @

Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 175.0

Lunges

5 x 5 @

Week 2 - Day 3
Benchpress

1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
2 x 5 @ 60% 110.0
5 x 5 @ 70% 130.0

Benchpress

1 x 4 @ 55% 77.5
1 x 3 @ 65% 90.0
5 x 2 @ 75% 105.0

Dips
 5 x 8 @

Leg press

5 x 6 @

Goodmornings (seated)

5 x 6 @

Week 3 - Day 1
Squat

1 x 5 @ 50% 92.5
2 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Squat

1 x 6 @ 50% 92.5
1 x 6 @ 60% 110.0
4 x 6 @ 65% 120.0

Benchpress

1 x 5 @ 55% 77.5
2 x 5 @ 65% 90.0
4 x 4 @ 75% 105.0

Flat Dumbell Flyes

5 x 10 @

Goodmornings (standing)
 5 x 5 @

Week 3 - Day 2
Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
3 x 3 @ 80% 175.0
3 x 2 @ 85% 187.5

Benchpress

1 x 6 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 1 @ 85% 120.0
2 x 2 @ 80% 112.5
2 x 3 @ 75% 105.0
1 x 5 @ 70% 97.5
1 x 7 @ 65% 90.0
1 x 9 @ 60% 85.0
1 x 11 @ 55% 55.0
1 x 13 @ 50% 50.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 65% 142.5
2 x 5 @ 75% 165.0
4 x 4 @ 85% 187.5

Lunges

5 x 5 @
Abs

3 x 10 @

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
2 x 3 @ 80% 147.5
3 x 2 @ 85% 157.5
3 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
2 x 5 @ 60% 85.0
5 x 5 @ 70% 97.5

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 4 - Day 1
Squat

1 x 5 @ 50% 92.5
 1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
2 x 3 @ 80% 147.5
2 x 2 @ 85% 157.5
2 x 1 @ 90% 167.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 3 @ 80% 112.5
2 x 2 @ 85% 120.0
2 x 3 @ 80% 112.5

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 4 @ 55% 102.5
1 x 4 @ 65% 120.0
5 x 3 @ 75% 140.0

Goodmornings (standing)

5 x 5 @

Week 4 - Day 2
Deadlift Up To Knees

1 x 3 @ 50% 110.0
2 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 2 @ 75% 165.0
Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 3 @ 80% 112.5
1 x 4 @ 75% 105.0
1 x 5 @ 70% 97.5
1 x 6 @ 65% 90.0
1 x 7 @ 60% 85.0
1 x 8 @ 55% 77.5
1 x 9 @ 50% 70.0

Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
6 x 3 @ 80% 175.0

Flat Dumbell Flyes

5 x 10 @

Lunges

5 x 5 @

Abs

3 x 10 @

Week 4 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
7 x 3 @ 80% 147.5
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 2 @ 80% 112.5

Flat Dumbelll Flies

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% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 75% 105.0

Squat

1 x 5 @ 50% 92.5
2 x 5 @ 60% 110.0
5 x 5 @ 70% 130.0

Benchpress

1 x 6 @ 50% 70.0
2 x 6 @ 60% 85.0
4 x 6 @ 65% 90.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @

Week 1 - Day 2
Deadlift

1 x 5 @ 50% 110.0
2 x 5 @ 60% 132.5
2 x 4 @ 70% 155.0
4 x 3 @ 75% 165.0
Incline Benchpress

6 x 4 @

Dips

5 x 5 @

Deadlift from boxes

1 x 5 @ 50% 110.0
2 x 5 @ 60% 132.5
2 x 4 @ 70% 155.0
4 x 3 @ 80% 175.0

Lunges

5 x 5 @

Abs

3 x 10 @

Week 1 - Day 3
Benchpress

1 x 7 @ 50% 70.0
1 x 6 @ 55% 77.5
1 x 5 @ 60% 85.0
1 x 4 @ 65% 90.0
2 x 3 @ 70% 97.5
2 x 2 @ 75% 105.0
2 x 3 @ 70% 97.5
1 x 4 @ 65% 90.0
1 x 6 @ 60% 85.0
1 x 8 @ 55% 77.5
1 x 10 @ 50% 70.0

Flat Dumbell Flies

5 x 10 @
Squat

1 x 5 @ 50% 92.5
2 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 75% 140.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 2 - Day 1
Squat

1 x 5 @ 50% 92.5
2 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 2 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 2 @ 80% 112.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Squat

1 x 3 @ 55% 102.5
1 x 3 @ 65% 120.0
 4 x 3 @ 75% 140.0

Goodmornings (standing)

5 x 5 @

Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 110.0
2 x 4 @ 60% 132.5
4 x 4 @ 70% 155.0

Benchpress

1 x 5 @ 50% 70.0
2 x 5 @ 60% 85.0
5 x 4 @ 70% 97.5

Flyes

5 x 10 @

Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 75% 165.0

Lunges

5 x 5 @

Week 2 - Day 3
Squat

1 x 4 @ 50% 92.5
1 x 4 @ 60% 110.0
 2 x 3 @ 70% 130.0
6 x 3 @ 75% 140.0

Benchpress

1 x 6 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
1 x 4 @ 75% 105.0
1 x 5 @ 70% 97.5
1 x 6 @ 60% 85.0
1 x 7 @ 50% 70.0

Flat Dumbelll Flies

5 x 10 @

Triceps

5 x 10 @

Squat

1 x 3 @ 55% 102.5
1 x 3 @ 65% 120.0
4 x 2 @ 75% 140.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 1
Squat

1 x 5 @ 50% 92.5
2 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Squat

1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
5 x 5 @ 70% 130.0

Goodmornings (standing)

5 x 5 @

Week 3 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 4 @ 70% 155.0
4 x 4 @ 75% 165.0

Benchpress

1 x 6 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 3 @ 75% 105.0
 1 x 4 @ 70% 97.5
1 x 5 @ 65% 90.0
1 x 6 @ 60% 85.0
1 x 7 @ 55% 77.5
1 x 8 @ 50% 70.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 132.5
2 x 5 @ 70% 155.0
4 x 4 @ 80% 175.0

Lunges

5 x 5 @

Abs

3 x 10 @

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
2 x 5 @ 70% 130.0
5 x 4 @ 75% 140.0

Benchpress

1 x 6 @ 50% 70.0
 2 x 6 @ 60% 85.0
4 x 6 @ 65% 90.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @

Week 4 - Day 1
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5
3 x 2 @ 85% 157.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
4 x 2 @ 80% 147.5
Goodmornings (standing)

5 x 5 @

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 3 @ 80% 112.5
3 x 2 @ 85% 120.0

Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 3 @ 80% 175.0
3 x 2 @ 85% 187.5

Benchpress

1 x 5 @ 55% 77.5
1 x 5 @ 65% 90.0
4 x 4 @ 75% 105.0

Flat Dumbell Flies

5 x 10 @

Lunges

5 x 5 @

Week 4 - Day 3
Squat

1 x 5 @ 50% 92.5
 1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
6 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
5 x 5 @ 70% 97.5

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @

Abs

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

1 x 5 @ 50% 92.5
2 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 2 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
5 x 4 @ 70% 130.0

Abs

3 x 10 @

Week 1 - Day 2
Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 175.0
Benchpress

1 x 6 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 3 @ 75% 105.0
1 x 4 @ 70% 97.5
1 x 6 @ 65% 90.0
1 x 8 @ 60% 85.0
1 x 10 @ 50% 70.0

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
5 x 4 @ 70% 155.0

Goodmornings (standing)

5 x 5 @

Week 1 - Day 3
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
 5 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 55% 77.5
1 x 4 @ 65% 90.0
5 x 3 @ 75% 105.0

Flyes

5 x 10 @

Abs

3 x 10 @

Week 1 - Day 4
Deadlift standing on boxes

2 x 3 @ 50% 110.0
4 x 2 @ 60% 132.5

Incline Benchpress

4 x 6 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 4 @ 60% 132.5
2 x 4 @ 70% 155.0
2 x 3 @ 80% 175.0
4 x 2 @ 90% 197.5

Goodmornigs (seated)

5 x 5 @
Week 2 - Day 1
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
3 x 3 @ 80% 112.5
3 x 2 @ 85% 120.0

Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5

Benchpress

1 x 4 @ 55% 77.5
2 x 4 @ 65% 90.0
4 x 4 @ 75% 105.0

Flyes

5 x 10 @

Abs

3 x 10 @

Week 2 - Day 2
Deadlift standing on boxes

1 x 3 @ 50% 110.0
2 x 3 @ 60% 132.5
4 x 2 @ 65% 142.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
 2 x 3 @ 70% 97.5
3 x 2 @ 80% 112.5
2 x 3 @ 75% 105.0
1 x 4 @ 70% 97.5
1 x 6 @ 60% 85.0
1 x 8 @ 50% 70.0

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 175.0

Goodmornings (standing)

5 x 5 @

Week 2 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 55% 77.5
1 x 4 @ 65% 90.0
5 x 3 @ 75% 105.0

Flyes

5 x 10 @

Squat
 1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
4 x 4 @ 70% 130.0

Abs

3 x 10 @

Week 2 - Day 4
Press behind the neck

5 x 5 @

Incline Benchpress

6 x 4 @

Dips

5 x 8 @

Deadlift up to knees

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 2 @ 75% 165.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 1
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5
Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 92.5
1 x 5 @ 60% 110.0
5 x 5 @ 70% 130.0

Abs

3 x 10 @

Week 3 - Day 2
Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 175.0

Benchpress

1 x 8 @ 50% 70.0
1 x 7 @ 55% 77.5
1 x 6 @ 60% 85.0
1 x 5 @ 65% 90.0
1 x 4 @ 70% 97.5
2 x 3 @ 75% 105.0
2 x 2 @ 80% 112.5
2 x 1 @ 85% 120.0
2 x 2 @ 80% 112.5
 2 x 3 @ 75% 105.0
1 x 4 @ 70% 97.5
1 x 6 @ 65% 90.0
1 x 8 @ 60% 85.0
1 x 10 @ 55% 77.5
1 x 12 @ 50% 70.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
5 x 4 @ 70% 155.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
3 x 3 @ 80% 147.5
3 x 2 @ 85% 157.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5

Chest Muscles

5 x 10 @
Squat

1 x 6 @ 50% 92.5
1 x 6 @ 60% 110.0
4 x 6 @ 65% 120.0

Dips

6 x 6 @

Abs

3 x 10 @

Week 3 - Day 4
Deadlift standing on boxes

1 x 3 @ 50% 110.0
2 x 3 @ 60% 132.5
4 x 3 @ 65% 142.5

Benchpress

1 x 6 @ 50% 70.0
1 x 6 @ 60% 85.0
5 x 6 @ 65% 90.0

Triceps

5 x 10 @

Deadlift off boxes

1 x 4 @ 50% 110.0
2 x 4 @ 70% 155.0
2 x 4 @ 80% 175.0
4 x 4 @ 85% 187.5

Goodmornings (standing)

5 x 5 @
Week 4 - Day 1
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
7 x 3 @ 80% 147.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 3 @ 80% 112.5
3 x 2 @ 85% 120.0
2 x 3 @ 80% 112.5

Dips

5 x 6 @

Chest muscles

5 x 10 @

Abs

3 x 10 @

Week 4 - Day 2
Deadlift standing on boxes

1 x 3 @ 50% 110.0
2 x 3 @ 60% 132.5
4 x 2 @ 70% 155.0

Benchpress

1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
 2 x 5 @ 70% 97.5
5 x 4 @ 75% 105.0

Chest muscles

5 x 10 @

Deadlift

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
3 x 3 @ 80% 175.0
3 x 2 @ 85% 187.5

Goodmornings (standing)

5 x 5 @

Week 4 - Day 3
Squat

1 x 5 @ 50% 92.5
1 x 4 @ 60% 110.0
2 x 3 @ 70% 130.0
3 x 3 @ 80% 147.5
3 x 2 @ 85% 157.5

Benchpress

1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5

Dips

5 x 6 @

Chest Muscles

5 x 10 @
Squat

1 x 4 @ 55% 102.5
1 x 3 @ 65% 120.0
5 x 3 @ 75% 140.0

Abs

5 x 10 @

Week 4 - Day 4
Deadlift up to knees

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 2 @ 80% 175.0

Push ups

5 x 5 @

Incline Benchpress

6 x 4 @

Deadlift off boxes

1 x 4 @ 60% 132.5
1 x 4 @ 70% 155.0
2 x 3 @ 80% 175.0
4 x 3 @ 90% 197.5

Goodmornings (seated)

5 x 5 @

Competition Period
Week 1 - Day 1
Squat

1 x 3 @ 50% 92.5
2 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
3 x 2 @ 75% 140.0

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
3 x 2 @ 75% 105.0

Chest Muscles

4 x 8 @

Abs

3 x 10 @

Week 1 - Day 2
Squat

1 x 3 @ 50% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
2 x 2 @ 80% 147.5
1 x 1 @ 90% 167.5
3 x 1 @ 100%

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 2 @ 80% 112.5
1 x 1 @ 90% 125.0
3 x 1 @ 100%
Deadlift

1 x 3 @ 50% 110.0
1 x 3 @ 60% 132.5
2 x 2 @ 70% 155.0
1 x 2 @ 80% 175.0
1 x 1 @ 90% 197.5
3 x 1 @ 100%

Week 1 - Day 3
Squat

1 x 3 @ 50% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
6 x 2 @ 80% 147.5

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5
Flyes

5 x 10 @

Squat

1 x 3 @ 55% 102.5
1 x 3 @ 65% 120.0
4 x 3 @ 75% 140.0

Good Mornings (seated)

5 x 5 @

Week 1 - Day 4
Deadlift up to Knees

1 x 4 @ 50% 110.0
1 x 4 @ 60% 132.5
4 x 4 @ 70% 155.0

Incline Benchpress

6 x 4 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 3 @ 55% 120.0
1 x 3 @ 65% 142.5
2 x 3 @ 75% 165.0
4 x 3 @ 85% 187.5

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% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
3 x 3 @ 80% 147.5
3 x 2 @ 85% 157.5

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
 2 x 3 @ 70% 97.5
2 x 2 @ 80% 112.5
2 x 1 @ 90% 125.0
2 x 2 @ 80% 112.5

Chest muscles

5 x 10 @

Squat

1 x 4 @ 50% 92.5
1 x 4 @ 60% 110.0
4 x 4 @ 70% 130.0

Abs

3 x 10 @

Week 2 - Day 2
Deadlift

1 x 3 @ 50% 110.0
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
3 x 3 @ 80% 175.0
3 x 2 @ 85% 187.5

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 3 @ 55% 120.0
 1 x 3 @ 65% 142.5
4 x 3 @ 75% 165.0

Goodmornings (standing)

5 x 5 @

Week 2 - Day 3
Squat

1 x 3 @ 50% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 3 @ 80% 147.5

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 2 @ 80% 112.5
3 x 1 @ 85% 120.0

Chest Muscles

5 x 10 @

Squat

1 x 3 @ 55% 102.5
1 x 3 @ 65% 120.0
4 x 2 @ 75% 140.0

Abs

3 x 10 @

Week 2 - Day 4
Benchpress
 1 x 3 @ 55% 77.5
2 x 3 @ 65% 90.0
5 x 3 @ 75% 105.0

Dips

5 x 4 @

Deadlift

1 x 3 @ 50% 110.0
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
6 x 2 @ 80% 175.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 1
Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 2 @ 80% 112.5
2 x 1 @ 85% 120.0

Squat

1 x 3 @ 50% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
5 x 2 @ 80% 147.5

Benchpress

1 x 3 @ 55% 77.5
1 x 3 @ 65% 90.0
4 x 2 @ 75% 105.0
Flyes

4 x 8 @

Good Mornings

4 x 5 @

Week 3 - Day 2
Benchpress

1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5

Chest Muscles

4 x 8 @

Deadlift

1 x 3 @ 50% 110.0
1 x 3 @ 60% 132.5
2 x 2 @ 70% 155.0
5 x 2 @ 80% 175.0

Abs

3 x 8 @

Week 3 - Day 3
Squat

1 x 3 @ 50% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
2 x 2 @ 80% 147.5
2 x 1 @ 85% 157.5
Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5

Flyes

4 x 8 @

Squat

1 x 3 @ 55% 102.5
1 x 3 @ 65% 120.0
4 x 3 @ 75% 140.0

Good Mornings

4 x 4 @

Week 3 - Day 4
Incline Benchpress

5 x 3 @

Dips

5 x 4 @

Triceps

5 x 10 @

Deadlift

1 x 3 @ 50% 110.0
2 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 3 @ 75% 165.0

Abs
 4 x 8 @

Week 4 - Day 1
Squat

1 x 3 @ 50% 92.5
2 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
4 x 2 @ 80% 147.5

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5

Flyes

4 x 6 @

Good Mornings

4 x 4 @

Week 4 - Day 2
Benchpress

1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
4 x 2 @ 80% 112.5

Chest muscles

3 x 6 @

Deadlift
 1 x 3 @ 50% 110.0
2 x 2 @ 60% 132.5
2 x 2 @ 70% 155.0
4 x 2 @ 75% 165.0

Abs

3 x 8 @

Week 4 - Day 3
Squat

1 x 3 @ 50% 92.5
1 x 3 @ 60% 110.0
2 x 3 @ 70% 130.0
3 x 2 @ 75% 140.0

Benchpress

1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
4 x 2 @ 80% 112.5

Flyes

3 x 6 @

Good Mornings (Seated)

4 x 4 @

Week 4 - Day 4
Rest!

Week 5 - Day 1
Deadlift
 1 x 3 @ 50% 110.0
2 x 3 @ 60% 132.5
3 x 2 @ 70% 155.0

Benchpress

1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
2 x 2 @ 70% 97.5
2 x 1 @ 75% 105.0

Abs

2 x 8 @

Week 5 - Day 2
Squat

1 x 3 @ 50% 92.5
2 x 3 @ 60% 110.0
3 x 2 @ 70% 130.0

Benchpress

1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
3 x 2 @ 70% 97.5

Week 5 - Day 3
Competition!

If competition is on saturday last workout should be Wednesday. If

competition is on Sunday last workout should be Thursday.
Good luck!
If competition is on saturday last workout should be Wednesday. If
competition is on Sunday last workout should be Thursday.
Good luck!
Max
Benchpress 140.00
Squat 185.00
Deadlift 220.00
Spreadsheet by: Klaus Jensen, kl@usjensen.dk
2008 additions Poul Hansen, ptpoul@yahoo.com

Link to Sheiko information

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

Set x Reps @ Percent of best lift Actual weight

1 x 5 @ 50% 70.0

Updates: November 7, 2008 Numerous programs added:

Beginners should start here before moving on to no. 29 http://www.elitefts.com/sheiko/exe
Program 29 -even lower volume than 37, start here
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

Choosing the right plan? Refer to this link: http://www.elitefts.com/sheiko/

ww.elitefts.com/sheiko/exemplary_6.htm
Round to nearest 2.5 unit(s)