Boris Sheiko - Bench Press specialization

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

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
75%

50.0
60.0
70.0
75.0

1 x
1 x
4 x

6
6
6

@
@
@

40%
50%
60%

80.0
100.0
120.0

5
5
4

@
@
@

50%
60%
70%

50.0
60.0
70.0

Squat

Benchpress
1 x
1 x
4 x
Flyes
5 x
Abs
3 x 10 @

Boris Sheiko - Bench Press specialization

Bench 4 x week
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%

Leg Extension
5 x 10 @
Benchpress pin press
6 x

Dips
5 x

Back Extension
4 x

50.0
60.0
70.0
75.0
80.0
75.0
70.0
60.0
50.0

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 1 - Day 3
Benchpress
1
1
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

1 x
1 x
4 x

5
4
3

@
@
@

50%
60%
70%

100.0
120.0
140.0

Squat

Close Grip Benchpress

1 x
2 x
5 x

4
4
3

@
@
@

Flyes
5 x

Latissimus
5 x

Abs
5 x 10 @

50%
60%
65%

50.0
60.0
65.0

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 1 - Day 4
Incline Benchpress
4 x

Dumbbell Press
2 x

Dips
4 x

Triceps Pushdown
5 x 10 @
Goodmornigs (seated)
6 x

Boris Sheiko - Bench Press specialization

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

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

55%
65%
75%

55.0
65.0
75.0

Leg Press
5 x

Benchpress
1 x
1 x
5 x

5
4
3

@
@
@

Flyes
5 x

Latissimus
5 x 10 @
Abs
5 x 10 @

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 2 - Day 2
Benchpress
1
1
2
2
2
1
2
2
1
1

x
x
x
x
x
x
x
x
x
x

6
5
4
3
2
2
2
3
5
7

@
@
@
@
@
@
@
@
@
@

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

50.0
60.0
70.0
75.0
80.0
85.0
80.0
75.0
65.0
55.0

1 x
1 x
5 x

5
5
4

@
@
@

50%
60%
65%

100.0
120.0
130.0

Squat

Bench Press Pin Press

5 x

Triceps Pushdown
5 x 10 @
Back Extension
4 x

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 2 - Day 3
Bench Press
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Leg Extension
5 x

Wide-grip Bench Press

2 x
4 x

8
6

@
@

Latissimus
5 x

Dips
5 x
Abs
4 x 10 @

35%
45%

35.0
45.0

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 2 - Day 4
Bench Press
1 x
1 x
4 x

6
6
6

@
@
@

50%
60%
65%

Bench Press Pin Press

5 x

Barbell Curl
4 x

Back Extension
4 x

50.0
60.0
65.0

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 3 - Day 1
Benchpress
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

50%
65%
75%
85%

50.0
65.0
75.0
85.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Leg Extension
5 x 10 @
Benchpress
1
1
1
4

x
x
x
x

5
4
3
3

@
@
@
@

Pec Deck Flies

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
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
2
2
3
4
6
8

@
@
@
@
@
@
@
@
@
@
@

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

Lunges
5 x

Bench Press Pin Press

5 x

Latissimus
5 x

Back Extension
4 x

50.0
60.0
70.0
75.0
80.0
85.0
80.0
75.0
70.0
60.0
50.0

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 3 - Day 3
Benchpress
1
1
2
8

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

Chest Muscles
5 x

Leg Press
5 x

Weighted Pushups
5 x

Abs
4 x

50.0
60.0
70.0
80.0

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 3 - Day 4
Incline Bench Press
4 x

Bench Press Pin Press

6 x

Dips
4 x

Latissimus
5 x

Boris Sheiko - Bench Press specialization

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

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

1 x
1 x
4 x

5
5
4

@
@
@

50%
60%
70%

100.0
120.0
140.0

@
@
@

50%
60%
70%

50.0
60.0
70.0

Squat

Benchpress
1 x
1 x
4 x

5
5
5

Flyes
5 x 10 @
Latissimus
5 x 10 @
Back Extension
5 x

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 4 - 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%

Bench Press Pin Press

5 x

Pec Deck Flies

5 x

Triceps
5 x
Abs
4 x 12 @

50.0
60.0
70.0
75.0
80.0
85.0
80.0
75.0
70.0
60.0
50.0

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 4 - Day 3
Benchpress
1
1
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%

50.0
60.0
70.0

Leg Extension
5 x

Benchpress
1 x
1 x
4 x

5
4
5

@
@
@

Latissimus
5 x

Seated Goodmorning
5 x

Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 4 - Day 4
Bench Press
1 x
1 x
5 x

6
6
6

@
@
@

50%
60%
65%

Dumbbel Flies
5 x 10 @
Dips
4 x

Triceps Pushdown
5 x

Abs
4 x

50.0
60.0
65.0

Boris Sheiko - Bench Press specialization

Bench 4 x week

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
1
2
3

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

100.0
120.0
140.0
150.0

@
@
@
@

50%
60%
70%
75%

50.0
60.0
70.0
75.0

Benchpress
1
1
2
3

x
x
x
x

3
3
3
2

Flat Dumbell Flies

3 x 10 @

Boris Sheiko - Program 31

Week 1 - 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%

100.0
120.0
140.0
160.0
180.0

3
3
2
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

50.0
60.0
70.0
80.0
90.0

5
4
3
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

150.0
180.0
210.0
240.0
270.0

Benchpress
1
1
2
1
1
3

x
x
x
x
x
x

Deadlift
1
1
2
1
1
3

x
x
x
x
x
x

Boris Sheiko - Program 31

Week 1 - Day 3
Squat
1
2
2
4

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

100.0
120.0
140.0
150.0

@
@
@
@

50%
60%
70%
75%

50.0
60.0
70.0
75.0

Benchpress
1
2
2
4

x
x
x
x

3
3
3
2

Flyes
5 x 10 @
Goodmornings
5 x

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
1
2
4

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

55%
65%
75%

110.0
130.0
150.0

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

@
@
@

Boris Sheiko - Program 31

Week 2 - Day 2
Deadlift Standing on Boxes
1
2
2
1

x
x
x
x

3
2
2
3

@
@
@
@

50%
60%
65%
70%

150.0
180.0
195.0
210.0

@
@
@
@
@

50%
60%
70%
80%
85%

50.0
60.0
70.0
80.0
85.0

50%
60%
70%
80%

150.0
180.0
210.0
240.0

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 @

Boris Sheiko - Program 31

Week 2 - Day 3
Benchpress
1
1
2
5

x
x
x
x

3
3
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

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

Boris Sheiko - Program 31

Week 3 - Day 1
Squat
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@
@

55%
65%
70%
80%
85%

55.0
65.0
70.0
80.0
85.0

Benchpress
1
1
2
3
3

x
x
x
x
x

5
5
3
2
1

Flat Dumbell Flyes

4 x

abs
3 x 10 @

Boris Sheiko - Program 31

Week 3 - Day 2
Benchpress
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Flat Dumbelll Flies

4 x

3
3
3
2

@
@
@
@

Deadlift
1
2
2
5

x
x
x
x

Goodmornings
5 x

50%
60%
70%
75%

150.0
180.0
210.0
225.0

Boris Sheiko - Program 31

Week 3 - Day 3
Squat
1
2
2
3

x
x
x
x

3
3
2
2

@
@
@
@

50%
60%
70%
75%

100.0
120.0
140.0
150.0

@
@
@
@

50%
60%
70%
75%

50.0
60.0
70.0
75.0

Benchpress
1
1
2
4

x
x
x
x

3
3
3
2

Goodmornings (seated)
5 x

Boris Sheiko - Program 31

Week 4 - Day 1
Benchpress
1
2
2
4

x
x
x
x

3
3
2
1

@
@
@
@

50%
60%
70%
75%

50.0
60.0
70.0
75.0

3
2
2

@
@
@

50%
60%
70%

150.0
180.0
210.0

Deadlift
1 x
2 x
4 x
Abs
2 x

Boris Sheiko - Program 31

Week 4 - Day 2
Squat
1 x
2 x
3 x

3
3
2

@
@
@

50%
60%
70%

100.0
120.0
140.0

@
@
@

50%
60%
70%

50.0
60.0
70.0

Benchpress
1 x
2 x
3 x

3
3
2

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.

Boris Sheiko - 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%

50.0
60.0
70.0
75.0

1 x
2 x
5 x

5
5
5

@ 50%
@ 60%
@ 70%

100.0
120.0
140.0

@ 50%
@ 60%
@ 70%

50.0
60.0
70.0

Squat

Benchpress
1 x
2 x
4 x

6
6
4

Flat Dumbell Flies

5 x 10 @
Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1

Week 1 - Day 2
Deadlift to Knees
1
1
2
4

x
x
x
x

3
3
3
3

@
@
@
@

50%
60%
70%
75%

150.0
180.0
210.0
225.0

Incline Benchpress
4 x

Dips
5 x

Deadlift from boxes

1
1
2
4

x
x
x
x

4
4
4
3

@
@
@
@

Lunges
5 x
Abs
3 x 10 @

55%
65%
75%
85%

165.0
195.0
225.0
255.0

Boris Sheiko - Beginners training program 1

Week 1 - 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%

50.0
60.0
70.0
75.0
80.0
75.0
70.0
60.0
50.0

Flat Dumbell Flies

5 x 10 @
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

Goodmornings
5 x

50%
60%
70%
75%

100.0
120.0
140.0
150.0

Boris Sheiko - Beginners training program 1

Week 2 - Day 1
Squat
1
2
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

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%

Goodmornings (standing)
5 x

90.0
110.0
120.0

Boris Sheiko - Beginners training program 1

Week 2 - Day 2
Deadlift Up To Knees
1
1
2
4

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

150.0
180.0
210.0
225.0

@ 50%
@ 60%
@ 65%

50.0
60.0
65.0

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

@
@
@
@

Lunges
5 x

55%
65%
75%
80%

165.0
195.0
225.0
240.0

Boris Sheiko - 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%

100.0
120.0
140.0
160.0

@
@
@
@
@
@
@

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

50.0
60.0
70.0
80.0
75.0
65.0
55.0

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 @
Squat
1 x
2 x
4 x

5
5
4

@ 50%
@ 60%
@ 70%

Goodmornings (seated)
5 x

100.0
120.0
140.0

Boris Sheiko - Beginners training program 1

Week 3 - Day 1
Squat
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

55%
65%
75%
85%

110.0
130.0
150.0
170.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

Flat Dumbelll Flies

5 x 10 @
Weighted Pushups
5 x 10 @
Squat
1
1
1
4

x
x
x
x

3
3
3
3

@
@
@
@

50%
60%
70%
80%

Goodmornings (standing)
5 x

100.0
120.0
140.0
160.0

Boris Sheiko - Beginners training program 1

Week 3 - Day 2
Deadlift off box
2 x
2 x
4 x

3
3
3

@ 50%
@ 60%
@ 65%

150.0
180.0
195.0

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%

50.0
60.0
70.0
80.0
85.0
80.0

Flat Dumbelll Flies

5 x 10 @
Deadlift from boxes
1
2
2
3

x
x
x
x

4
4
3
2

@
@
@
@

Lunges
5 x

60%
70%
80%
90%

180.0
210.0
240.0
270.0

Boris Sheiko - Beginners training program 1

Week 3 - Day 3
Squat
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Benchpress
1
1
2
7

x
x
x
x

5
4
3
3

Flat Dumbell Flies

5 x 10 @
Millitary Press
5 x

Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1

Week 4 - Day 1
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@ 55%
@ 65%
@ 75%

55.0
65.0
75.0

Benchpress
1 x
1 x
5 x

5
5
4

Flat Dumbelll Flies

5 x 10 @
Dips
5 x

Front Squats
2 x
2 x
3 x

5
4
3

@ 40%
@ 50%
@ 60%

Goodmornings (standing)
5 x

80.0
100.0
120.0

Boris Sheiko - Beginners training program 1

Week 4 - Day 2
Benchpress
1
1
2
2
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

50.0
60.0
70.0
80.0
85.0

4
4
3
3
2
2

@
@
@
@
@
@

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

150.0
180.0
210.0
240.0
255.0
240.0

@ 50%
@ 60%
@ 70%

50.0
60.0
70.0

Deadlift
1
1
2
2
3
3

x
x
x
x
x
x

Benchpress
1 x
1 x
4 x

5
5
5

Flat Dumbell Flies

5 x 10 @

Boris Sheiko - Beginners training program 1

Week 4 - Day 3
Squat
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@
@
@
@
@
@

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

50.0
60.0
70.0
80.0
85.0
80.0
70.0
60.0
50.0

Benchpress
1
1
2
2
2
2
1
1
1

x
x
x
x
x
x
x
x
x

6
5
4
3
2
3
4
6
8

Flat Dumbelll Flies

5 x 10 @
Dips
5 x

Goodmornings (seated)
5 x

Abs
3 x 10 @

Boris Sheiko - Program 31

Week 1 - Day 1
Benchpress
1
1
2
4

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
85%

50.0
60.0
70.0
85.0

x
x
x
x
x
x
x
x
x
x

5
5
2
2
4
6
8
7
5
3

@
@
@
@
@
@
@
@
@
@

50%
60%
70%
70%
70%
70%
70%
70%
70%
70%

100.0
120.0
140.0
140.0
140.0
140.0
140.0
140.0
140.0
140.0

@ 50%
@ 60%
@ 70%

50.0
60.0
70.0

Squat
1
1
1
1
1
1
1
1
1
1

Benchpress
1 x
2 x
4 x

6
6
6

Flat Dumbell Flies

5 x 10 @
Squat
1 x
2 x
4 x

5
5
4

@ 50%
@ 60%
@ 65%

100.0
120.0
130.0

Goodmornings (standing)
5 x

Boris Sheiko - Program 31

Week 1 - Day 2
Deadlift to Knees
1 x
2 x
4 x

4
4
4

@ 50%
@ 60%
@ 70%

150.0
180.0
210.0

Benchpress
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%

50.0
60.0
70.0
75.0
80.0
85.0
80.0
75.0
70.0
65.0
60.0
55.0
50.0

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

Abs
3 x 10 @

60%
70%
80%
90%

180.0
210.0
240.0
270.0

Boris Sheiko - Program 31

Week 1 - Day 3
Squat
1
1
2
2
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

100.0
120.0
140.0
160.0
170.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

110.0
130.0
150.0

Benchpress
1
2
2
6

x
x
x
x

5
4
3
2

@
@
@
@

5 x

5
5
4

@ 55%
@ 65%
@ 75%

Dips

Squat
1 x
2 x
4 x

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

Week 2 - Day 1
Benchpress
1
1
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

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@ 55%
@ 65%
@ 75%

55.0
65.0
75.0

Squat
1
1
2
5

Benchpress
1 x
1 x
5 x

5
5
4

Flyes
5 x 10 @

Boris Sheiko - Program 31

Leg Press
5 x

Goodmornings (standing)
5 x

Boris Sheiko - Program 31

Week 2 - Day 2
Deadlift Standing on Boxes
1 x
2 x
4 x

3
3
3

@ 50%
@ 60%
@ 65%

150.0
180.0
195.0

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

@
@
@
@
@
@
@
@
@

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

50.0
60.0
70.0
75.0
80.0
85.0
75.0
65.0
55.0

50%
65%
75%
85%

150.0
195.0
225.0
255.0

Flyes
5 x 10 @
Deadlift
1
2
2
4

x
x
x
x

3
3
3
2

@
@
@
@

Squat Scissors
5 x

Abs
4 x 10 @

Boris Sheiko - 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

Dips
5 x
Squat
5 x 10 @
Roman Chair Situp
4 x 10 @

100.0
120.0
140.0
160.0
170.0

Boris Sheiko - Program 31

Week 3 - Day 1
Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

x
x
x
x
x
x
x
x

5
5
8
3
6
2
7
4

@
@
@
@
@
@
@
@

50%
60%
70%
70%
70%
70%
70%
70%

100.0
120.0
140.0
140.0
140.0
140.0
140.0
140.0

@ 55%
@ 65%
@ 75%

55.0
65.0
75.0

Squat
1
1
1
1
1
1
1
1

Benchpress
1 x
1 x
5 x

5
5
5

Flat Dumbell Flyes

5 x 10 @
Lunges
5 x 10 @
Goodmornings (standing)
5 x

Boris Sheiko - Program 31

Week 3 - Day 2
Deadlift up to Knees
1
1
2
4

x
x
x
x

4
4
3
2

@
@
@
@

50%
60%
70%
80%

150.0
180.0
210.0
240.0

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%

50.0
55.0
60.0
65.0
70.0
75.0
80.0
85.0
80.0
75.0
70.0
65.0
60.0
55.0
50.0

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

Abs
3 x 10 @

60%
70%
80%
90%

180.0
210.0
240.0
270.0

Boris Sheiko - Program 31

Week 3 - Day 3
Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

x
x
x
x
x
x

5
4
3
3
2
3

@
@
@
@
@
@

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

100.0
120.0
140.0
160.0
170.0
160.0

@ 50%
@ 60%
@ 70%

50.0
60.0
70.0

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

Boris Sheiko - Program 31

Week 4 - 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%

100.0
120.0
140.0
160.0
170.0
180.0
160.0

@
@
@
@
@

50%
60%
70%
80%
85%

50.0
60.0
70.0
80.0
85.0

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

Lunges
5 x

Roman Chair Situp

4 x 10 @

Boris Sheiko - Program 31

Week 4 - 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%

50.0
60.0
70.0
80.0
90.0
80.0

4
4
3
2
1

@
@
@
@
@

50%
60%
70%
80%
90%

150.0
180.0
210.0
240.0
270.0

Deadlift
1
1
2
2
2

x
x
x
x
x

Flat Dumbell Flyes

5 x 10 @
Leg press
6 x

Abs
3 x 10 @

Boris Sheiko - Program 31

Week 4 - Day 3
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@ 55%
@ 65%
@ 75%

55.0
65.0
75.0

Benchpress
1 x
1 x
4 x

5
5
5

Flat Dumbelll Flies

5 x 10 @
Dips
5 x

5
5
5

@ 50%
@ 60%
@ 70%

Squat
1 x
1 x
4 x

100.0
120.0
140.0

Goodmornings (seated)
5 x

Program 30 - beginners 2
Week 1 - Day 1
Benchpress
1
2
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@ 50%
@ 60%
@ 70%

50.0
60.0
70.0

Squat
1
1
2
5

Benchpress
1 x
1 x
5 x

5
5
5

Flat Dumbell Flies

5 x 10 @
Squat
1 x
1 x
5 x

5
4
3

@ 55%
@ 65%
@ 75%

110.0
130.0
150.0

Goodmornings (standing)
5 x

Program 30 - beginners 2
Week 1 - Day 2
Deadlift
1
2
2
5

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
80%

150.0
180.0
210.0
240.0

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%

50.0
60.0
70.0
75.0
80.0
85.0
80.0
75.0
70.0
65.0
60.0
55.0
50.0

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

@
@
@
@

Lunges
5 x
Abs
3 x 10 @

60%
70%
80%
90%

180.0
210.0
240.0
270.0

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%

100.0
120.0
140.0
160.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

100.0
120.0
140.0

Benchpress
1
2
2
6

x
x
x
x

5
4
3
2

@
@
@
@

5 x

5
5
4

@ 50%
@ 60%
@ 70%

Dips

Squat
1 x
2 x
4 x

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

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%

100.0
120.0
140.0
160.0
180.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

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%

100.0
120.0
140.0
160.0

Goodmornings (standing)
5 x

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%

50.0
60.0
70.0
75.0
80.0
75.0
70.0
60.0
50.0

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

@
@
@
@

Lunges
5 x

50%
60%
70%
80%

150.0
180.0
210.0
240.0

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

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

1 x
2 x
5 x

5
5
5

@ 50%
@ 60%
@ 70%

100.0
120.0
140.0

4
3
2

@ 55%
@ 65%
@ 75%

55.0
65.0
75.0

Squat

Benchpress
1 x
1 x
5 x
Dips
5 x

Leg press
5 x

Goodmornings (seated)
5 x

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

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

1 x
1 x
4 x

6
6
6

@ 50%
@ 60%
@ 65%

100.0
120.0
130.0

@ 55%
@ 65%
@ 75%

55.0
65.0
75.0

Squat

Benchpress
1 x
2 x
4 x

5
5
4

Flat Dumbell Flyes

5 x 10 @
Goodmornings (standing)
5 x

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

x
x
x
x
x

4
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

150.0
180.0
210.0
240.0
255.0

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%

50.0
60.0
70.0
75.0
80.0
85.0
80.0
75.0
70.0
65.0
60.0
55.0
50.0

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

@ 65%
@ 75%
@ 85%

Lunges
5 x
Abs
3 x 10 @

195.0
225.0
255.0

Program 30 - beginners 2
Week 3 - Day 3
Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

x
x
x
x
x
x

5
4
3
3
2
3

@
@
@
@
@
@

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

100.0
120.0
140.0
160.0
170.0
160.0

@ 50%
@ 60%
@ 70%

50.0
60.0
70.0

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

Program 30 - beginners 2
Week 4 - 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%

100.0
120.0
140.0
160.0
170.0
180.0

@
@
@
@
@
@

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

50.0
60.0
70.0
80.0
85.0
80.0

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

4
4
3

@ 55%
@ 65%
@ 75%

Squat
1 x
1 x
5 x

110.0
130.0
150.0

Goodmornings (standing)
5 x

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

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

150.0
180.0
210.0
225.0

5
5
4
3
3
4
5
6
7
8
9

@
@
@
@
@
@
@
@
@
@
@

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

50.0
60.0
70.0
75.0
80.0
75.0
70.0
65.0
60.0
55.0
50.0

4
4
3
3

@
@
@
@

50%
60%
70%
80%

150.0
180.0
210.0
240.0

Benchpress
1
1
2
2
2
1
1
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

Abs
3 x 10 @

Program 30 - beginners 2
Week 4 - Day 3
Squat
1
1
2
7

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Benchpress
1
1
2
6

x
x
x
x

5
4
3
2

Flat Dumbelll Flies

5 x 10 @
Dips
5 x

Goodmornings (seated)
5 x

Boris Sheiko - 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%

50.0
60.0
70.0
75.0

1 x
2 x
5 x

5
5
5

@ 50%
@ 60%
@ 70%

100.0
120.0
140.0

@ 50%
@ 60%
@ 65%

50.0
60.0
65.0

Squat

Benchpress
1 x
2 x
4 x

6
6
6

Flat Dumbell Flies

5 x 10 @
Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1

Week 1 - 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
225.0

Incline Benchpress
6 x

Dips
5 x

Deadlift from boxes

1
2
2
4

x
x
x
x

5
5
4
3

@
@
@
@

Lunges
5 x
Abs
3 x 10 @

50%
60%
70%
80%

150.0
180.0
210.0
240.0

Boris Sheiko - 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%

50.0
55.0
60.0
65.0
70.0
75.0
70.0
65.0
60.0
55.0
50.0

Flat Dumbell Flies

5 x 10 @
Squat
1
2
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
75%

100.0
120.0
140.0
150.0

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

Boris Sheiko - Beginners training program 1

Week 2 - Day 1
Squat
1
2
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

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%

110.0
130.0
150.0

Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1

Week 2 - Day 2
Deadlift Up To Knees
1 x
2 x
4 x

4
4
4

@ 50%
@ 60%
@ 70%

150.0
180.0
210.0

@ 50%
@ 60%
@ 70%

50.0
60.0
70.0

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

@
@
@
@

Lunges
5 x

50%
60%
70%
75%

150.0
180.0
210.0
225.0

Boris Sheiko - Beginners training program 1

Week 2 - Day 3
Squat
1
1
2
6

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
75%

100.0
120.0
140.0
150.0

@
@
@
@
@
@
@
@
@

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

50.0
60.0
70.0
75.0
80.0
75.0
70.0
60.0
50.0

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%

110.0
130.0
150.0

Goodmornings (seated)
5 x

Boris Sheiko - Beginners training program 1

Week 3 - Day 1
Squat
1
2
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

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%

100.0
120.0
140.0

Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1

Week 3 - Day 2
Deadlift Up To Knees
1
1
2
4

x
x
x
x

4
4
4
4

@
@
@
@

50%
60%
70%
75%

150.0
180.0
210.0
225.0

@
@
@
@
@
@
@
@
@
@
@

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

50.0
60.0
70.0
75.0
80.0
75.0
70.0
65.0
60.0
55.0
50.0

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%

Lunges
5 x
Abs
3 x 10 @

180.0
210.0
240.0

Boris Sheiko - Beginners training program 1

Week 3 - Day 3
Benchpress
1
1
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

x
x
x
x

5
5
5
4

@
@
@
@

50%
60%
70%
75%

100.0
120.0
140.0
150.0

@ 50%
@ 60%
@ 65%

50.0
60.0
65.0

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

Boris Sheiko - Beginners training program 1

Week 4 - Day 1
Squat
1
1
2
5
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

100.0
120.0
140.0
160.0
170.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

Flat Dumbelll Flies

5 x 10 @
Dips
5 x

5
4
3
2

@
@
@
@

Squat
1
1
2
4

x
x
x
x

50%
60%
70%
80%

100.0
120.0
140.0
160.0

Goodmornings (standing)
5 x

Boris Sheiko - Beginners training program 1

Week 4 - Day 2
Benchpress
1
1
2
2
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

50.0
60.0
70.0
80.0
85.0

4
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

150.0
180.0
210.0
240.0
255.0

@ 55%
@ 65%
@ 75%

55.0
65.0
75.0

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

Boris Sheiko - Beginners training program 1

Week 4 - Day 3
Squat
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@ 50%
@ 60%
@ 70%

50.0
60.0
70.0

Benchpress
1 x
1 x
5 x

5
5
5

Flat Dumbelll Flies

5 x 10 @
Dips
5 x

Goodmornings (seated)
5 x

Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 1 - Day 1
Squat
1
2
2
5

x
x
x
x

5
4
3
2

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50%
60%
70%

100.0
120.0
140.0

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
4

@
@
@

Abs
3 x 10 @

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 1 - Day 2
Deadlift
1
1
2
5

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
80%

150.0
180.0
210.0
240.0

@
@
@
@
@
@
@
@
@
@

50%
60%
70%
75%
80%
75%
70%
65%
60%
50%

50.0
60.0
70.0
75.0
80.0
75.0
70.0
65.0
60.0
50.0

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
180.0
210.0

Goodmornings (standing)
5 x

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 1 - Day 3
Benchpress
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@

55%
65%
75%

55.0
65.0
75.0

Squat
1
1
2
5

Benchpress
1 x
1 x
5 x

5
4
3

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
4 x

3
2

@
@

50%
60%

150.0
180.0

Incline Benchpress
4 x

Dips (weighted)
5 x

Deadlift off boxes

1
2
2
4

x
x
x
x

4
4
3
2

@
@
@
@

60%
70%
80%
90%

Goodmornigs (seated)
5 x

180.0
210.0
240.0
270.0

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 2 - Day 1
Benchpress
1
1
2
3
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

50.0
60.0
70.0
80.0
85.0

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@

55%
65%
75%

55.0
65.0
75.0

Squat
1
1
2
5

Benchpress
1 x
2 x
4 x

4
4
4

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
2 x
4 x

3
3
2

@
@
@

50%
60%
65%

150.0
180.0
195.0

@
@
@
@
@
@
@
@

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

50.0
60.0
70.0
80.0
75.0
70.0
60.0
50.0

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%

150.0
180.0
210.0
240.0

Goodmornings (standing)
5 x

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 2 - Day 3
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@

55%
65%
75%

55.0
65.0
75.0

50%
60%
70%

100.0
120.0
140.0

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 @

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 2 - Day 4
Press behind the neck
5 x

Incline Benchpress
6 x

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

150.0
180.0
210.0
225.0

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 3 - Day 1
Squat
1
1
2
5

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50%
60%
70%

100.0
120.0
140.0

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 - Day 2
Deadlift
1
1
2
5

x
x
x
x

4
4
3
3

@
@
@
@

50%
60%
70%
80%

150.0
180.0
210.0
240.0

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%

50.0
55.0
60.0
65.0
70.0
75.0
80.0
85.0
80.0
75.0
70.0
65.0
60.0
55.0
50.0

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

150.0
180.0
210.0

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 3 - Day 3
Squat
1
1
2
3
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

100.0
120.0
140.0
160.0
170.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50%
60%
65%

100.0
120.0
130.0

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

@
@
@

Dips
6 x
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
2 x
4 x

3
3
3

@
@
@

50%
60%
65%

150.0
180.0
195.0

@
@
@

50%
60%
65%

50.0
60.0
65.0

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
210.0
240.0
255.0

Goodmornings (standing)
5 x

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 4 - Day 1
Squat
1
1
2
7

x
x
x
x

5
4
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

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

50.0
60.0
70.0
80.0
85.0
80.0

Benchpress
1
1
2
2
3
2

x
x
x
x
x
x

5
4
3
3
2
3

@
@
@
@
@
@

5 x

Dips

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
2 x
4 x

3
3
2

@
@
@

50%
60%
70%

150.0
180.0
210.0

@
@
@
@

50%
60%
70%
75%

50.0
60.0
70.0
75.0

50%
60%
70%
80%
85%

150.0
180.0
210.0
240.0
255.0

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

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 4 - Day 3
Squat
1
1
2
3
3

x
x
x
x
x

5
4
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

100.0
120.0
140.0
160.0
170.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

55%
65%
75%

110.0
130.0
150.0

Benchpress
1
1
2
6

x
x
x
x

5
4
3
3

@
@
@
@

5 x

Dips

Chest Muscles
5 x 10 @
Squat
1 x
1 x
5 x

4
3
3

@
@
@

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
1
2
4

x
x
x
x

4
4
3
2

@
@
@
@

50%
60%
70%
80%

150.0
180.0
210.0
240.0

Push ups
5 x

Incline Benchpress
6 x

Deadlift off boxes

1
1
2
4

x
x
x
x

4
4
3
3

@
@
@
@

60%
70%
80%
90%

180.0
210.0
240.0
270.0

Goodmornings (seated)
5 x

Competition Period
Week 1 - Day 1
Squat
1
2
2
3

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

100.0
120.0
140.0
150.0

@
@
@
@

50%
60%
70%
75%

50.0
60.0
70.0
75.0

Benchpress
1
1
2
3

x
x
x
x

3
3
3
2

Chest Muscles
4 x

Abs
3 x 10 @

Week 1 - Day 2
Squat

Boris Sheiko - 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%

100.0
120.0
140.0
160.0
180.0

3
3
3
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

50.0
60.0
70.0
80.0
90.0

3
3
2
2
1
1

@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%

150.0
180.0
210.0
240.0
270.0

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 - Day 3
Squat
1
1
2
6

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

55%
65%
75%

110.0
130.0
150.0

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

Week 1 - Day 4
Deadlift up to Knees

Boris Sheiko - 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
210.0

Incline Benchpress
6 x

Dips (weighted)
5 x

Deadlift off boxes

1
1
2
4

x
x
x
x

3
3
3
3

@
@
@
@

55%
65%
75%
85%

165.0
195.0
225.0
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
1
2
3
3

x
x
x
x
x

3
3
3
3
2

@
@
@
@
@

50%
60%
70%
80%
85%

100.0
120.0
140.0
160.0
170.0

@
@
@
@
@
@

50%
60%
70%
80%
90%
80%

50.0
60.0
70.0
80.0
90.0
80.0

50%
60%
70%

100.0
120.0
140.0

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 @

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 2 - 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
180.0
210.0
240.0
255.0

@
@
@
@

50%
60%
70%
80%

50.0
60.0
70.0
80.0

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%

165.0
195.0
225.0

Goodmornings (standing)
5 x

Week 2 - Day 3
Squat
1
1
2
5

x
x
x
x

3
3
3
3

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

@
@
@
@
@

50%
60%
70%
80%
85%

50.0
60.0
70.0
80.0
85.0

55%
65%
75%

110.0
130.0
150.0

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

@
@
@

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

@
@
@

3
3
3
2

@
@
@
@

55%
65%
75%

55.0
65.0
75.0

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

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%

50.0
60.0
70.0
80.0
85.0

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
80%

100.0
120.0
140.0
160.0

3
3
2

@
@
@

55%
65%
75%

55.0
65.0
75.0

Squat
1
1
2
5

Benchpress
1 x
1 x
4 x
Flyes
4 x

Good Mornings
4 x

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%

50.0
60.0
70.0
80.0

50%
60%
70%
80%

150.0
180.0
210.0
240.0

Chest Muscles
4 x

x
x
x
x

3
3
2
2

@
@
@
@

3 x

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%

100.0
120.0
140.0
160.0
170.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

55%
65%
75%

110.0
130.0
150.0

Benchpress
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

4 x

3
3
3

@
@
@

Flyes

Squat
1 x
1 x
4 x

Good Mornings
4 x

Week 3 - Day 4
Incline Benchpress

Boris Sheiko - Candidate To Master of Sports

training period and competition period
5 x

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

x
x
x
x

3
3
3
3

@
@
@
@

4 x

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%

100.0
120.0
140.0
160.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Benchpress
1
1
2
5

x
x
x
x

3
3
3
2

@
@
@
@

4 x

Flyes

Good Mornings
4 x

Week 4 - Day 2
Benchpress
1
2
2
4

x
x
x
x

3
3
3
2

@
@
@
@

Chest muscles
3 x
Deadlift

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Boris Sheiko - Candidate To Master of Sports

training period and competition period
1
2
2
4

x
x
x
x

3
2
2
2

@
@
@
@

3 x

50%
60%
70%
75%

150.0
180.0
210.0
225.0

Abs

Week 4 - Day 3
Squat
1
1
2
3

x
x
x
x

3
3
3
2

@
@
@
@

50%
60%
70%
75%

100.0
120.0
140.0
150.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

Benchpress
1
1
2
4

x
x
x
x

3
3
3
2

@
@
@
@

3 x

Flyes

Good Mornings (Seated)

4 x

Week 4 - Day 4
Rest!

Week 5 - Day 1
Deadlift
1 x
2 x
3 x

3
3
2

@
@
@

50%
60%
70%

150.0
180.0
210.0

50%
60%
70%
75%

50.0
60.0
70.0
75.0

Benchpress
1
2
2
2

x
x
x
x

3
3
2
1

@
@
@
@

2 x

Abs

Boris Sheiko - Candidate To Master of Sports

training period and competition period
Week 5 - Day 2
Squat
1 x
2 x
3 x

3
3
2

@
@
@

50%
60%
70%

100.0
120.0
140.0

@
@
@

50%
60%
70%

50.0
60.0
70.0

Benchpress
1 x
2 x
3 x

3
3
2

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!

Max
Benchpress

100.00

Squat

200.00

Deadlift

300.00

Program by:

Boris Sheiko - http://www.zyworld.com/powerlifting/

Spreadsheet by: Klaus Jensen, [email protected]

2008 additions
Poul Hansen, [email protected]
Link to Sheiko information
http://www.elitefts.com/sheiko/default.asp

Set
1

Updates:

x Reps @ Percent of best lift

x

November 7, 2008

50%

Actual weight
50.0

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

olume than 37

or lower qualification lifter

minor adjustments)

Round to nearest

2.5 unit(s)