Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 1 - Day 1
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 75% 72.5
Squat
1 x 6 @ 40% 55.0
1 x 6 @ 50% 70.0
4 x 6 @ 60% 85.0
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
4 x 4 @ 70% 67.5
Flyes
5 x 8 @
Abs
3 x 10 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 1 - Day 2
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 3 @ 75% 72.5
1 x 4 @ 70% 67.5
1 x 5 @ 60% 57.5
1 x 6 @ 50% 47.5
Leg Extension
5 x 10 @
Benchpress pin press
6 x 3 @
Dips
5 x 6 @
Back Extension
4 x 8 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 1 - Day 3
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 2 @ 80% 75.0
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
4 x 3 @ 70% 97.5
Close Grip Benchpress
1 x 4 @ 50% 47.5
2 x 4 @ 60% 57.5
5 x 3 @ 65% 62.5
Flyes
5 x 8 @
Latissimus
5 x 8 @
Abs
5 x 10 @
 Boris Sheiko - Bench Press
specialization Bench 4 x
Week 1 - Day 4
Incline Benchpress
4 x 6 @
Dumbbell Press
2 x 6 @

Dips
4 x 6 @
Triceps Pushdown
5 x 10 @
Goodmornigs (seated)
6 x 5 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 2 - Day 1
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 2 @ 80% 75.0
Leg Press
5 x 6 @
Benchpress
1 x 5 @ 55% 52.5
1 x 4 @ 65% 62.5
5 x 3 @ 75% 72.5
Flyes
5 x 8 @
Latissimus
5 x 10 @
Abs
5 x 10 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 2 - Day 2
Benchpress
1 x 6 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
1 x 2 @ 85% 80.0
2 x 2 @ 80% 75.0
2 x 3 @ 75% 72.5
1 x 5 @ 65% 62.5
1 x 7 @ 55% 52.5
Squat
1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
5 x 4 @ 65% 90.0
Bench Press Pin Press
5 x 3 @
Triceps Pushdown
5 x 10 @
Back Extension
4 x 8 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 2 - Day 3
Bench Press
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 80% 75.0
Leg Extension
5 x 8 @
Wide-grip Bench Press
2 x 8 @ 35% 32.5
4 x 6 @ 45% 42.5
Latissimus
5 x 8 @
Dips
5 x 6 @
Abs
4 x 10 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 2 - Day 4
Bench Press
1 x 6 @ 50% 47.5
1 x 6 @ 60% 57.5
4 x 6 @ 65% 62.5

Bench Press Pin Press

5 x 2 @
Barbell Curl
4 x 8 @
Back Extension
4 x 8 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 3 - Day 1
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 65% 62.5
2 x 3 @ 75% 72.5
4 x 2 @ 85% 80.0
Leg Extension
5 x 10 @
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
1 x 3 @ 70% 67.5
4 x 3 @ 80% 75.0
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 x 6 @ 50% 47.5
1 x 5 @ 60% 57.5
1 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 2 @ 85% 80.0
2 x 2 @ 80% 75.0
1 x 3 @ 75% 72.5
1 x 4 @ 70% 67.5
1 x 6 @ 60% 57.5
1 x 8 @ 50% 47.5
Lunges
5 x 5 @
Bench Press Pin Press
5 x 3 @
Latissimus
5 x 8 @
Back Extension
4 x 6 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 3 - Day 3
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
8 x 3 @ 80% 75.0
Chest Muscles
5 x 8 @
Leg Press
5 x 5 @
Weighted Pushups
5 x 8 @
Abs
4 x 8 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 3 - Day 4
Incline Bench Press
4 x 6 @
Bench Press Pin Press
6 x 2 @
Dips
4 x 6 @
Latissimus
5 x 8 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 4 - Day 1
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 80% 75.0
Squat
1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
4 x 4 @ 70% 97.5
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
4 x 5 @ 70% 67.5
Flyes
5 x 10 @
Latissimus
5 x 10 @
Back Extension

5 x 8 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 4 - Day 2
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 5 @ 70% 67.5
2 x 4 @ 75% 72.5
2 x 3 @ 80% 75.0
2 x 2 @ 85% 80.0
2 x 3 @ 80% 75.0
1 x 4 @ 75% 72.5
1 x 6 @ 70% 67.5
1 x 8 @ 60% 57.5
1 x 10 @ 50% 47.5
Bench Press Pin Press
5 x 2 @
Pec Deck Flies
5 x 8 @
Triceps
5 x 8 @
Abs
4 x 12 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 4 - Day 3
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 80% 75.0
Leg Extension
5 x 8 @
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
4 x 5 @ 70% 67.5
Latissimus
5 x 8 @
Seated Goodmorning
5 x 5 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 4 - Day 4
Bench Press
1 x 6 @ 50% 47.5
1 x 6 @ 60% 57.5
5 x 6 @ 65% 62.5
Dumbbel Flies
5 x 10 @
Dips
4 x 5 @
Triceps Pushdown
5 x 8 @
Abs
4 x 5 @
Boris Sheiko - Bench Press specialization
Bench 4 x week
 Boris Sheiko - Bench Press specialization
Bench 4 x week

If you improved your 1-rep max, use your new maxes in the next training cycle after the
competition. Do not use the new maxes in this current training cycle.
 Boris Sheiko - Program 31

Week 1 - Day 1
Squat
1 x 3 @ 50% 70.
0
1 x 3 @ 60% 85.
0
2 x 3 @ 70% 97.
5
3 x 2 @ 75% 105.
0
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
3 x 2 @ 75% 72.
5
Flat Dumbell Flies
3 x 10 @
 Boris Sheiko - Program 31

Week 1 - Day 2
Squat
1 x 3 @ 50% 70.
0
2 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%
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 2 @ 70% 67.
5
1 x 2 @ 80% 75.
0
1 x 1 @ 90% 85.
0
3 x 1 @ 100%
Deadlift
1 x 5 @ 50% 75.
0
1 x 4 @ 60% 90.
0
2 x 3 @ 70% 105.
0
1 x 2 @ 80% 120.
0
1 x 1 @ 90% 135.
0
3 x 1 @ 100%
 Boris Sheiko - Program 31

Week 1 - Day 3
Squat
1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
4 x 2 @ 75% 105.0
Benchpress
1 x 3 @ 50% 47.5
2 x 3 @ 60% 57.5
2 x 3 @ 70% 67.5
4 x 2 @ 75% 72.5
Flyes
5 x 10 @
Goodmornings
5 x 5 @
Abs
3 x 10 @

If you improved your 1-rep max, use your new maxes in the next training cycle after
the competition. Do not use the new maxes in this current training cycle.

Week 2 - Day 1
Squat
1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
2 x 3 @ 70% 97.5
4 x 2 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 80% 75.0
Flyes
5 x 10 @
Squat
1 x 3 @ 55% 77.5
2 x 3 @ 65% 90.0
4 x 3 @ 75% 105.0
 Boris Sheiko - Program 31

Week 2 - Day 2
Deadlift Standing on Boxes
1 x 3 @ 50% 75.
0
2 x 2 @ 60% 90.
0
2 x 2 @ 65% 97.
5
1 x 3 @ 70% 105.
0
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
2 x 3 @ 80% 75.
0
3 x 2 @ 85% 80.
0

Flyes
5 x 10 @
Deadlift
1 x 3 @ 50% 75.
0
1 x 3 @ 60% 90.
0
2 x 3 @ 70% 105.
0
5 x 3 @ 80% 120.
0
Abs
3 x 10 @
 Boris Sheiko - Program 31

Week 2 - Day 3
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
5 x 3 @ 80% 75.
0

Squat
1 x 5 @ 50% 70.
0
1 x 4 @ 60% 85.
0
2 x 3 @ 70% 97.
5
6 x 3 @ 80% 112.
5
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
5 x 3 @ 80% 75.
0

Flyes
5 x 10 @
Goodmornings
5 x 5 @
 Boris Sheiko - Program 31

Week 3 - Day 1
Squat
1 x 3 @ 50% 70.
0
1 x 3 @ 60% 85.
0
2 x 3 @ 70% 97.
5
5 x 2 @ 80% 112.
5
Benchpress
1 x 5 @ 55% 52.
5
1 x 5 @ 65% 62.
5
2 x 3 @ 70% 67.
5
3 x 2 @ 80% 75.
0
3 x 1 @ 85% 80.
0
Flat Dumbell Flyes
4 x 8 @

abs
3 x 10 @
 Boris Sheiko - Program 31

Week 3 - Day 2
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
5 x 2 @ 80% 75.
0
Flat Dumbelll Flies
4 x 8 @
Deadlift
1 x 3 @ 50% 75.
0
2 x 3 @ 60% 90.
0
2 x 3 @ 70% 105.
0
5 x 2 @ 75% 112.
5
Goodmornings
5 x 5 @
 Boris Sheiko - Program 31

Week 3 - Day 3
Squat
1 x 3 @ 50% 70.
0
2 x 3 @ 60% 85.
0
2 x 2 @ 70% 97.
5
3 x 2 @ 75% 105.
0
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
4 x 2 @ 75% 72.
5
Goodmornings (seated)
5 x 5 @
 Boris Sheiko - Program 31

Week 4 - Day 1
Benchpress
1 x 3 @ 50% 47.5
2 x 3 @ 60% 57.5
2 x 2 @ 70% 67.5
4 x 1 @ 75% 72.5
Deadlift
1 x 3 @ 50% 75.0
2 x 2 @ 60% 90.0
4 x 2 @ 70% 105.0

Abs
2 x 8 @
 Boris Sheiko - Program 31

Week 4 - Day 2
Squat
1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
3 x 2 @ 70% 97.5
Benchpress
1 x 3 @ 50% 47.5
2 x 3 @ 60% 57.5
3 x 2 @ 70% 67.5
 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 x 5 @ 50% 47.5
2 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 75% 72.5
Squat
1 x 5 @ 50% 70.0
2 x 5 @ 60% 85.0
5 x 5 @ 70% 97.5
Benchpress
1 x 6 @ 50% 47.5
2 x 6 @ 60% 57.5
4 x 4 @ 70% 67.5
Flat Dumbell Flies
5 x 10 @
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 2
Deadlift to Knees
1 x 3 @ 50% 75.0
1 x 3 @ 60% 90.0
2 x 3 @ 70% 105.0
4 x 3 @ 75% 112.5
Incline Benchpress
4 x 6 @
Dips
5 x 5 @
Deadlift from boxes
1 x 4 @ 55% 82.5
1 x 4 @ 65% 97.5
2 x 4 @ 75% 112.5
4 x 3 @ 85% 127.5
Lunges
5 x 5 @
Abs
3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 3
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
1 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 3 @ 75% 72.5
1 x 4 @ 70% 67.5
1 x 6 @ 60% 57.5
1 x 8 @ 50% 47.5
Flat Dumbell Flies
5 x 10 @
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 75% 105.0
Goodmornings
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 1
Squat
1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 2 @ 70% 67.5
5 x 3 @ 80% 75.0
Flat Dumbelll Flies
5 x 10 @
Weighted Pushups (hands shoulder wide)
5 x 10 @
Front Squat
2 x 3 @ 45% 62.5
2 x 3 @ 55% 77.5
4 x 2 @ 60% 85.0
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 2
Deadlift Up To Knees
1 x 3 @ 50% 75.0
1 x 3 @ 60% 90.0
2 x 3 @ 70% 105.0
4 x 2 @ 75% 112.5
Benchpress
1 x 6 @ 50% 47.5
2 x 6 @ 60% 57.5
4 x 6 @ 65% 62.5
Deadlift from Boxes
1 x 4 @ 55% 82.5
1 x 4 @ 65% 97.5
2 x 4 @ 75% 112.5
4 x 4 @ 80% 120.0
Lunges
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 3
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
2 x 2 @ 80% 75.0
1 x 3 @ 75% 72.5
1 x 5 @ 65% 62.5
1 x 7 @ 55% 52.5
Flat Dumbelll Flies
5 x 10 @
Squat
1 x 5 @ 50% 70.0
2 x 5 @ 60% 85.0
4 x 4 @ 70% 97.5
Goodmornings (seated)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 1
Squat
1 x 5 @ 55% 77.5
1 x 4 @ 65% 90.0
2 x 3 @ 75% 105.0
4 x 2 @ 85% 120.0
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
6 x 3 @ 80% 75.0
Flat Dumbelll Flies
5 x 10 @
Weighted Pushups
5 x 10 @
Squat
1 x 3 @ 50% 70.0
1 x 3 @ 60% 85.0
1 x 3 @ 70% 97.5
4 x 3 @ 80% 112.5
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 2
Deadlift off box
2 x 3 @ 50% 75.0
2 x 3 @ 60% 90.0
4 x 3 @ 65% 97.5
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
3 x 2 @ 80% 75.0
2 x 2 @ 85% 80.0
2 x 3 @ 80% 75.0
Flat Dumbelll Flies
5 x 10 @
Deadlift from boxes
1 x 4 @ 60% 90.0
2 x 4 @ 70% 105.0
2 x 3 @ 80% 120.0
3 x 2 @ 90% 135.0
Lunges
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 3
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
7 x 3 @ 80% 75.0
Flat Dumbell Flies
5 x 10 @
Millitary Press
5 x 4 @
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 1
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 55% 52.5
1 x 5 @ 65% 62.5
5 x 4 @ 75% 72.5
Flat Dumbelll Flies
5 x 10 @
Dips
5 x 8 @
Front Squats
2 x 5 @ 40% 55.0
2 x 4 @ 50% 70.0
3 x 3 @ 60% 85.0
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 2
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
2 x 3 @ 80% 75.0
3 x 2 @ 85% 80.0
Deadlift
1 x 4 @ 50% 75.0
1 x 4 @ 60% 90.0
2 x 3 @ 70% 105.0
2 x 3 @ 80% 120.0
3 x 2 @ 85% 127.5
3 x 2 @ 80% 120.0
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
4 x 5 @ 70% 67.5
Flat Dumbell Flies
5 x 10 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 3
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5
Benchpress
1 x 6 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 80% 75.0
2 x 2 @ 85% 80.0
2 x 3 @ 80% 75.0
1 x 4 @ 70% 67.5
1 x 6 @ 60% 57.5
1 x 8 @ 50% 47.5
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% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
4 x 2 @ 85% 80.0
Squat
1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
1 x 2 @ 70% 97.5
1 x 2 @ 70% 97.5
1 x 4 @ 70% 97.5
1 x 6 @ 70% 97.5
1 x 8 @ 70% 97.5
1 x 7 @ 70% 97.5
1 x 5 @ 70% 97.5
1 x 3 @ 70% 97.5
Benchpress
1 x 6 @ 50% 47.5
2 x 6 @ 60% 57.5
4 x 6 @ 70% 67.5
Flat Dumbell Flies
5 x 10 @
Squat
1 x 5 @ 50% 70.0
2 x 5 @ 60% 85.0
4 x 4 @ 65% 90.0
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Program 31

Week 1 - Day 2
Deadlift to Knees
1 x 4 @ 50% 150.0
2 x 4 @ 60% 180.0
4 x 4 @ 70% 210.0
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 1 @ 85% 80.0
2 x 2 @ 80% 75.0
2 x 3 @ 75% 72.5
1 x 4 @ 70% 67.5
1 x 6 @ 65% 62.5
1 x 8 @ 60% 57.5
1 x 10 @ 55% 52.5
1 x 12 @ 50% 47.5
Flat Dumbell Flies
5 x 10 @
Deadlift from boxes
1 x 5 @ 60% 180.0
1 x 4 @ 70% 210.0
2 x 3 @ 80% 240.0
4 x 2 @ 90% 270.0
Squat Scissors
5 x 5 @
Abs
3 x 10 @
 Boris Sheiko - Program 31

Week 1 - Day 3
Squat
1 x 5 @ 50% 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
Benchpress
1 x 5 @ 50% 47.5
2 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
6 x 2 @ 80% 75.0
Dips
5 x 6 @
Squat
1 x 5 @ 55% 77.5
2 x 5 @ 65% 90.0
4 x 4 @ 75% 105.0
French Press
5 x 10 @
Goodmornings (seated)
5 x 5 @

Week 2 - Day 1
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
2 x 2 @ 80% 75.0
3 x 1 @ 90% 85.0
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5
Benchpress
1 x 5 @ 55% 52.5
1 x 5 @ 65% 62.5
5 x 4 @ 75% 72.5
Flyes

5 x 10 @
 Boris Sheiko - Program 31

Leg Press
5 x 6 @

Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Program 31

Week 2 - Day 2
Deadlift Standing on Boxes
1 x 3 @ 50% 150.0
2 x 3 @ 60% 180.0
4 x 3 @ 65% 195.0
Benchpress
1 x 6 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 1 @ 85% 80.0
1 x 3 @ 75% 72.5
1 x 5 @ 65% 62.5
1 x 7 @ 55% 52.5

Flyes
5 x 10 @
Deadlift
1 x 3 @ 50% 150.0
2 x 3 @ 65% 195.0
2 x 3 @ 75% 225.0
4 x 2 @ 85% 255.0
Squat Scissors
5 x 5 @

Abs
4 x 10 @
 Boris Sheiko - Program 31

Week 2 - Day 3
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 2 @ 80% 112.5
4 x 2 @ 85% 120.0
Incline Press
4 x 6 @
Dips
5 x 6 @
Squat
5 x 10 @
Roman Chair Situp
4 x 10 @
 Boris Sheiko - Program 31

Week 3 - Day 1
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 80% 75.0
Squat
1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
1 x 8 @ 70% 97.5
1 x 3 @ 70% 97.5
1 x 6 @ 70% 97.5
1 x 2 @ 70% 97.5
1 x 7 @ 70% 97.5
1 x 4 @ 70% 97.5
Benchpress
1 x 5 @ 55% 52.5
1 x 5 @ 65% 62.5
5 x 5 @ 75% 72.5
Flat Dumbell Flyes
5 x 10 @

Lunges
5 x 10 @
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Program 31

Week 3 - Day 2
Deadlift up to Knees
1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
4 x 2 @ 80% 240.0
Benchpress
1 x 8 @ 50% 47.5
1 x 7 @ 55% 52.5
1 x 6 @ 60% 57.5
1 x 5 @ 65% 62.5
1 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 1 @ 85% 80.0
2 x 2 @ 80% 75.0
1 x 3 @ 75% 72.5
1 x 4 @ 70% 67.5
1 x 6 @ 65% 62.5
1 x 8 @ 60% 57.5
1 x 10 @ 55% 52.5
1 x 12 @ 50% 47.5
Flat Dumbelll Flies
5 x 10 @
Deadlift from boxes
1 x 4 @ 60% 180.0
2 x 4 @ 70% 210.0
2 x 3 @ 80% 240.0
3 x 2 @ 90% 270.0
Leg Press
5 x 5 @
Abs
3 x 10 @
 Boris Sheiko - Program 31

Week 3 - Day 3
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
6 x 3 @ 80% 75.0
Squat
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
3 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
2 x 5 @ 60% 57.5
5 x 5 @ 70% 67.5
Flat Dumbell Flies
5 x 10 @
Goodmornings (seated)
5 x 5 @
 Boris Sheiko - Program 31

Week 4 - Day 1
Squat
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
3 x 1 @ 90% 125.0
2 x 2 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
2 x 3 @ 80% 75.0
4 x 2 @ 85% 80.0
Flat Dumbelll Flies
5 x 10 @
Dips
5 x 8 @
Lunges
5 x 5 @
Roman Chair Situp
4 x 10 @
 Boris Sheiko - Program 31

Week 4 - Day 2
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 2 @ 80% 75.0
3 x 1 @ 90% 85.0
2 x 3 @ 80% 75.0
Deadlift
1 x 4 @ 50% 150.0
1 x 4 @ 60% 180.0
2 x 3 @ 70% 210.0
2 x 2 @ 80% 240.0
2 x 1 @ 90% 270.0
Flat Dumbell Flyes
5 x 10 @
Leg press
6 x 5 @
Abs
3 x 10 @
 Boris Sheiko - Program 31

Week 4 - Day 3
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 55% 52.5
1 x 5 @ 65% 62.5
4 x 5 @ 75% 72.5
Flat Dumbelll Flies
5 x 10 @
Dips
5 x 8 @
Squat
1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
4 x 5 @ 70% 97.5
Goodmornings (seated)
5 x 5 @
 Program 30 - beginners 2

Week 1 - Day 1
Benchpress
1 x 5 @ 50% 47.5
2 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
6 x 3 @ 80% 75.0
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
5 x 5 @ 70% 67.5
Flat Dumbell Flies
5 x 10 @
Squat
1 x 5 @ 55% 77.5
1 x 4 @ 65% 90.0
5 x 3 @ 75% 105.0
Goodmornings (standing)
5 x 5 @
 Program 30 - beginners 2

Week 1 - Day 2
Deadlift
1 x 4 @ 50% 75.0
2 x 4 @ 60% 90.0
2 x 3 @ 70% 105.0
5 x 3 @ 80% 120.0
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 1 @ 85% 80.0
2 x 2 @ 80% 75.0
2 x 3 @ 75% 72.5
1 x 4 @ 70% 67.5
1 x 6 @ 65% 62.5
1 x 8 @ 60% 57.5
1 x 10 @ 55% 52.5
1 x 12 @ 50% 47.5
Flat Dumbell Flies
5 x 10 @
Deadlift from boxes
1 x 5 @ 60% 90.0
2 x 4 @ 70% 105.0
3 x 3 @ 80% 120.0
4 x 2 @ 90% 135.0
Lunges
5 x 5 @
Abs
3 x 10 @
 Program 30 - beginners 2

Week 1 - Day 3
Squat
1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
2 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
6 x 2 @ 80% 75.0
Dips
5 x 6 @
Squat
1 x 5 @ 50% 70.0
2 x 5 @ 60% 85.0
4 x 4 @ 70% 97.5
French Press
5 x 10 @
Goodmornings (seated)
5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 1
Squat
1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
2 x 2 @ 80% 112.5
3 x 1 @ 90% 125.0
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
6 x 2 @ 80% 75.0
Flat Dumbelll Flies
5 x 10 @
Weighted Pushups (hands wider than shoulders)
5 x 10 @
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
4 x 2 @ 80% 112.5
Goodmornings (standing)
5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 2
Deadlift Up To Knees
1 x 4 @ 50% 75.0
2 x 4 @ 60% 90.0
2 x 3 @ 70% 105.0
4 x 3 @ 75% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 3 @ 75% 72.5
2 x 5 @ 70% 67.5
1 x 7 @ 60% 57.5
1 x 9 @ 50% 47.5
Flat Dumbell Flies
5 x 10 @
Deadlift
1 x 4 @ 50% 75.0
1 x 4 @ 60% 90.0
2 x 3 @ 70% 105.0
5 x 3 @ 80% 120.0
Lunges
5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 3
Benchpress
1 x 5 @ 50% 47.5
2 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 2 @ 80% 75.0
Squat
1 x 5 @ 50% 70.0
2 x 5 @ 60% 85.0
5 x 5 @ 70% 97.5
Benchpress
1 x 4 @ 55% 52.5
1 x 3 @ 65% 62.5
5 x 2 @ 75% 72.5
Dips
5 x 8 @
Leg press
5 x 6 @
Goodmornings (seated)
5 x 6 @
 Program 30 - beginners 2

Week 3 - Day 1
Squat
1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 80% 75.0
Squat
1 x 6 @ 50% 70.0
1 x 6 @ 60% 85.0
4 x 6 @ 65% 90.0
Benchpress
1 x 5 @ 55% 52.5
2 x 5 @ 65% 62.5
4 x 4 @ 75% 72.5
Flat Dumbell Flyes
5 x 10 @
Goodmornings (standing)
5 x 5 @
 Program 30 - beginners 2

Week 3 - Day 2
Deadlift
1 x 4 @ 50% 75.0
1 x 4 @ 60% 90.0
2 x 3 @ 70% 105.0
3 x 3 @ 80% 120.0
3 x 2 @ 85% 127.5
Benchpress
1 x 6 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 1 @ 85% 80.0
2 x 2 @ 80% 75.0
2 x 3 @ 75% 72.5
1 x 5 @ 70% 67.5
1 x 7 @ 65% 62.5
1 x 9 @ 60% 57.5
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% 97.5
2 x 5 @ 75% 112.5
4 x 4 @ 85% 127.5
Lunges
5 x 5 @
Abs
3 x 10 @
 Program 30 - beginners 2

Week 3 - Day 3
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
6 x 3 @ 80% 75.0
Squat
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
3 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
2 x 5 @ 60% 57.5
5 x 5 @ 70% 67.5
Flat Dumbell Flies
5 x 10 @
Goodmornings (seated)
5 x 5 @
 Program 30 - beginners 2

Week 4 - Day 1
Squat
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 1 @ 90% 125.0
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
2 x 3 @ 80% 75.0
2 x 2 @ 85% 80.0
2 x 3 @ 80% 75.0
Flat Dumbelll Flies
5 x 10 @
Dips
5 x 8 @
Squat
1 x 4 @ 55% 77.5
1 x 4 @ 65% 90.0
5 x 3 @ 75% 105.0
Goodmornings (standing)
5 x 5 @
 Program 30 - beginners 2

Week 4 - Day 2
Deadlift Up To Knees
1 x 3 @ 50% 75.0
2 x 3 @ 60% 90.0
2 x 3 @ 70% 105.0
4 x 2 @ 75% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 3 @ 80% 75.0
1 x 4 @ 75% 72.5
1 x 5 @ 70% 67.5
1 x 6 @ 65% 62.5
1 x 7 @ 60% 57.5
1 x 8 @ 55% 52.5
1 x 9 @ 50% 47.5
Deadlift
1 x 4 @ 50% 75.0
1 x 4 @ 60% 90.0
2 x 3 @ 70% 105.0
6 x 3 @ 80% 120.0
Flat Dumbell Flyes
5 x 10 @
Lunges
5 x 5 @
Abs
3 x 10 @
 Program 30 - beginners 2

Week 4 - Day 3
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
7 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
6 x 2 @ 80% 75.0
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% 47.5
2 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 75% 72.5
Squat
1 x 5 @ 50% 70.0
2 x 5 @ 60% 85.0
5 x 5 @ 70% 97.5
Benchpress
1 x 6 @ 50% 47.5
2 x 6 @ 60% 57.5
4 x 6 @ 65% 62.5
Flat Dumbell Flies
5 x 10 @
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 2
Deadlift
1 x 5 @ 50% 75.0
2 x 5 @ 60% 90.0
2 x 4 @ 70% 105.0
4 x 3 @ 75% 112.5
Incline Benchpress
6 x 4 @
Dips
5 x 5 @
Deadlift from boxes
1 x 5 @ 50% 75.0
2 x 5 @ 60% 90.0
2 x 4 @ 70% 105.0
4 x 3 @ 80% 120.0
Lunges
5 x 5 @
Abs
3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 3
Benchpress
1 x 7 @ 50% 47.5
1 x 6 @ 55% 52.5
1 x 5 @ 60% 57.5
1 x 4 @ 65% 62.5
2 x 3 @ 70% 67.5
2 x 2 @ 75% 72.5
2 x 3 @ 70% 67.5
1 x 4 @ 65% 62.5
1 x 6 @ 60% 57.5
1 x 8 @ 55% 52.5
1 x 10 @ 50% 47.5
Flat Dumbell Flies
5 x 10 @
Squat
1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 75% 105.0
French Press
5 x 10 @
Goodmornings (seated)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 1
Squat
1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 2 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
6 x 2 @ 80% 75.0
Flat Dumbelll Flies
5 x 10 @
Weighted Pushups (hands shoulder wide)
5 x 10 @
Squat
1 x 3 @ 55% 77.5
1 x 3 @ 65% 90.0
4 x 3 @ 75% 105.0
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 2
Deadlift Up To Knees
1 x 4 @ 50% 75.0
2 x 4 @ 60% 90.0
4 x 4 @ 70% 105.0
Benchpress
1 x 5 @ 50% 47.5
2 x 5 @ 60% 57.5
5 x 4 @ 70% 67.5
Flyes
5 x 10 @
Deadlift
1 x 4 @ 50% 75.0
1 x 4 @ 60% 90.0
2 x 3 @ 70% 105.0
5 x 3 @ 75% 112.5
Lunges
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 3
Squat
1 x 4 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 75% 105.0
Benchpress
1 x 6 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
1 x 4 @ 75% 72.5
1 x 5 @ 70% 67.5
1 x 6 @ 60% 57.5
1 x 7 @ 50% 47.5
Flat Dumbelll Flies
5 x 10 @
Triceps
5 x 10 @
Squat
1 x 3 @ 55% 77.5
1 x 3 @ 65% 90.0
4 x 2 @ 75% 105.0
Goodmornings (seated)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 1
Squat
1 x 5 @ 50% 70.0
2 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 80% 75.0
Flat Dumbelll Flies
5 x 10 @
Weighted Pushups
5 x 10 @
Squat
1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
5 x 5 @ 70% 97.5
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 2
Deadlift Up To Knees
1 x 4 @ 50% 75.0
1 x 4 @ 60% 90.0
2 x 4 @ 70% 105.0
4 x 4 @ 75% 112.5
Benchpress
1 x 6 @ 50% 47.5
1 x 5 @ 60% 57.5
2 x 4 @ 70% 67.5
2 x 3 @ 75% 72.5
2 x 2 @ 80% 75.0
2 x 3 @ 75% 72.5
1 x 4 @ 70% 67.5
1 x 5 @ 65% 62.5
1 x 6 @ 60% 57.5
1 x 7 @ 55% 52.5
1 x 8 @ 50% 47.5
Flat Dumbelll Flies
5 x 10 @
Deadlift from boxes
1 x 5 @ 60% 90.0
2 x 5 @ 70% 105.0
4 x 4 @ 80% 120.0
Lunges
5 x 5 @
Abs
3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 3
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 2 @ 80% 75.0
Squat
1 x 5 @ 50% 70.0
1 x 5 @ 60% 85.0
2 x 5 @ 70% 97.5
5 x 4 @ 75% 105.0
Benchpress
1 x 6 @ 50% 47.5
2 x 6 @ 60% 57.5
4 x 6 @ 65% 62.5
Flat Dumbell Flies
5 x 10 @
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 1
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
5 x 3 @ 80% 112.5
3 x 2 @ 85% 120.0
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
5 x 3 @ 80% 75.0
Flat Dumbelll Flies
5 x 10 @
Dips
5 x 8 @
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
4 x 2 @ 80% 112.5
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 2
Benchpress
1 x 5 @ 50% 47.5
1 x 4 @ 60% 57.5
2 x 3 @ 70% 67.5
2 x 3 @ 80% 75.0
3 x 2 @ 85% 80.0
Deadlift
1 x 4 @ 50% 75.0
1 x 4 @ 60% 90.0
2 x 3 @ 70% 105.0
2 x 3 @ 80% 120.0
3 x 2 @ 85% 127.5
Benchpress
1 x 5 @ 55% 52.5
1 x 5 @ 65% 62.5
4 x 4 @ 75% 72.5
Flat Dumbell Flies
5 x 10 @
Lunges
5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 3
Squat
1 x 5 @ 50% 70.0
1 x 4 @ 60% 85.0
2 x 3 @ 70% 97.5
6 x 3 @ 80% 112.5
Benchpress
1 x 5 @ 50% 47.5
1 x 5 @ 60% 57.5
5 x 5 @ 70% 67.5
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% 70.
0
2 x 4 @ 60% 85.
0
2 x 3 @ 70% 97.
5
5 x 2 @ 80% 112.
5
Benchpress
1 x 5 @ 50% 47.
5
1 x 4 @ 60% 57.
5
2 x 3 @ 70% 67.
5
6 x 3 @ 80% 75.
0
Flyes
5 x 10 @
Squat
1 x 5 @ 50% 70.
0
1 x 5 @ 60% 85.
0
5 x 4 @ 70% 97.
5
Abs
3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 2
Deadlift
1 x 4 @ 50% 75.
0
1 x 4 @ 60% 90.
0
2 x 3 @ 70% 105.
0
5 x 3 @ 80% 120.
0
Benchpress
1 x 6 @ 50% 47.
5
1 x 5 @ 60% 57.
5
2 x 4 @ 70% 67.
5
2 x 3 @ 75% 72.
5
2 x 2 @ 80% 75.
0
2 x 3 @ 75% 72.
5
1 x 4 @ 70% 67.
5
1 x 6 @ 65% 62.
5
1 x 8 @ 60% 57.
5
1 x 10 @ 50% 47.
5
Flyes
5 x 10 @
Deadlift up to knees
1 x 4 @ 50% 75.
0
1 x 4 @ 60% 90.
0
5 x 4 @ 70% 105.
0
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 3
Benchpress
1 x 5 @ 50% 47.
5
1 x 4 @ 60% 57.
5
2 x 3 @ 70% 67.
5
5 x 3 @ 80% 75.
0
Squat
1 x 5 @ 50% 70.
0
1 x 4 @ 60% 85.
0
2 x 3 @ 70% 97.
5
5 x 3 @ 80% 112.
5
Benchpress
1 x 5 @ 55% 52.
5
1 x 4 @ 65% 62.
5
5 x 3 @ 75% 72.
5
Flyes
5 x 10 @
Abs
3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 4
Deadlift standing on boxes
2 x 3 @ 50% 75.
0
4 x 2 @ 60% 90.
0
Incline Benchpress
4 x 6 @
Dips (weighted)
5 x 6 @
Deadlift off boxes
1 x 4 @ 60% 90.
0
2 x 4 @ 70% 105.
0
2 x 3 @ 80% 120.
0
4 x 2 @ 90% 135.
0
Goodmornigs (seated)
5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 2 - Day 1
Benchpress
1 x 5 @ 50% 47.
5
1 x 4 @ 60% 57.
5
2 x 3 @ 70% 67.
5
3 x 3 @ 80% 75.
0
3 x 2 @ 85% 80.
0
Squat
1 x 5 @ 50% 70.
0
1 x 4 @ 60% 85.
0
2 x 3 @ 70% 97.
5
5 x 3 @ 80% 112.
5
Benchpress
1 x 4 @ 55% 52.
5
2 x 4 @ 65% 62.
5
4 x 4 @ 75% 72.
5
Flyes
5 x 10 @
Abs
3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 2 - Day 2
Deadlift standing on boxes
1 x 3 @ 50% 75.
0
2 x 3 @ 60% 90.
0
4 x 2 @ 65% 97.
5
Benchpress
1 x 5 @ 50% 47.
5
1 x 4 @ 60% 57.
5
2 x 3 @ 70% 67.
5
3 x 2 @ 80% 75.
0
2 x 3 @ 75% 72.
5
1 x 4 @ 70% 67.
5
1 x 6 @ 60% 57.
5
1 x 8 @ 50% 47.
5
Flyes
5 x 10 @
Deadlift up to knees
1 x 4 @ 50% 75.
0
1 x 4 @ 60% 90.
0
2 x 3 @ 70% 105.
0
5 x 3 @ 80% 120.
0
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 2 - Day 3
Squat
1 x 5 @ 50% 70.
0
1 x 4 @ 60% 85.
0
2 x 3 @ 70% 97.
5
5 x 3 @ 80% 112.
5
Benchpress
1 x 5 @ 55% 52.
5
1 x 4 @ 65% 62.
5
5 x 3 @ 75% 72.
5
Flyes
5 x 10 @
Squat
1 x 5 @ 50% 70.
0
1 x 5 @ 60% 85.
0
4 x 4 @ 70% 97.
5
Abs
3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 2 - Day 4
Press behind the neck
5 x 5 @
Incline Benchpress
6 x 4 @
Dips
5 x 8 @
Deadlift up to knees
1 x 4 @ 50% 75.
0
1 x 4 @ 60% 90.
0
2 x 3 @ 70% 105.
0
5 x 2 @ 75% 112.
5
Goodmornings (seated)
5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 1
Squat
1 x 5 @ 50% 70.
0
1 x 4 @ 60% 85.
0
2 x 3 @ 70% 97.
5
5 x 3 @ 80% 112.
5
Benchpress
1 x 5 @ 50% 47.
5
1 x 4 @ 60% 57.
5
2 x 3 @ 70% 67.
5
6 x 3 @ 80% 75.
0
Flyes
5 x 10 @
Squat
1 x 5 @ 50% 70.
0
1 x 5 @ 60% 85.
0
5 x 5 @ 70% 97.
5
Abs
3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 2
Deadlift
1 x 4 @ 50% 75.
0
1 x 4 @ 60% 90.
0
2 x 3 @ 70% 105.
0
5 x 3 @ 80% 120.
0
Benchpress
1 x 8 @ 50% 47.
5
1 x 7 @ 55% 52.
5
1 x 6 @ 60% 57.
5
1 x 5 @ 65% 62.
5
1 x 4 @ 70% 67.
5
2 x 3 @ 75% 72.
5
2 x 2 @ 80% 75.
0
2 x 1 @ 85% 80.
0
2 x 2 @ 80% 75.
0
2 x 3 @ 75% 72.
5
1 x 4 @ 70% 67.
5
1 x 6 @ 65% 62.
5
1 x 8 @ 60% 57.
5
1 x 10 @ 55% 52.
5
1 x 12 @ 50% 47.
5
Chest Muscles
5 x 10 @
Deadlift up to knees
1 x 4 @ 50% 75.
0
1 x 4 @ 60% 90.
0
5 x 4 @ 70% 105.
0
Goodmornings (seated)
5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 3
Squat
1 x 5 @ 50% 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
Benchpress
1 x 5 @ 50% 47.
5
1 x 4 @ 60% 57.
5
2 x 3 @ 70% 67.
5
6 x 3 @ 80% 75.
0
Chest Muscles
5 x 10 @
Squat
1 x 6 @ 50% 70.
0
1 x 6 @ 60% 85.
0
4 x 6 @ 65% 90.
0
Dips
6 x 6 @
Abs
3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 4
Deadlift standing on boxes
1 x 3 @ 50% 75.
0
2 x 3 @ 60% 90.
0
4 x 3 @ 65% 97.
5
Benchpress
1 x 6 @ 50% 47.
5
1 x 6 @ 60% 57.
5
5 x 6 @ 65% 62.
5
Triceps
5 x 10 @
Deadlift off boxes
1 x 4 @ 50% 75.
0
2 x 4 @ 70% 105.
0
2 x 4 @ 80% 120.
0
4 x 4 @ 85% 127.
5
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 4 - Day 1
Squat
1 x 5 @ 50% 70.
0
1 x 4 @ 60% 85.
0
2 x 3 @ 70% 97.
5
7 x 3 @ 80% 112.
5
Benchpress
1 x 5 @ 50% 47.
5
1 x 4 @ 60% 57.
5
2 x 3 @ 70% 67.
5
2 x 3 @ 80% 75.
0
3 x 2 @ 85% 80.
0
2 x 3 @ 80% 75.
0
Dips
5 x 6 @
Chest muscles
5 x 10 @
Abs
3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 4 - Day 2
Deadlift standing on boxes
1 x 3 @ 50% 75.
0
2 x 3 @ 60% 90.
0
4 x 2 @ 70% 105.
0
Benchpress
1 x 5 @ 50% 47.
5
1 x 5 @ 60% 57.
5
2 x 5 @ 70% 67.
5
5 x 4 @ 75% 72.
5
Chest muscles
5 x 10 @
Deadlift
1 x 4 @ 50% 75.
0
1 x 4 @ 60% 90.
0
2 x 3 @ 70% 105.
0
3 x 3 @ 80% 120.
0
3 x 2 @ 85% 127.
5
Goodmornings (standing)
5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 4 - Day 3
Squat
1 x 5 @ 50% 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
Benchpress
1 x 5 @ 50% 47.
5
1 x 4 @ 60% 57.
5
2 x 3 @ 70% 67.
5
6 x 3 @ 80% 75.
0
Dips
5 x 6 @
Chest Muscles
5 x 10 @
Squat
1 x 4 @ 55% 77.
5
1 x 3 @ 65% 90.
0
5 x 3 @ 75% 105.
0
Abs
5 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 4 - Day 4
Deadlift up to knees
1 x 4 @ 50% 75.
0
1 x 4 @ 60% 90.
0
2 x 3 @ 70% 105.
0
4 x 2 @ 80% 120.
0
Push ups
5 x 5 @
Incline Benchpress
6 x 4 @
Deadlift off boxes
1 x 4 @ 60% 90.
0
1 x 4 @ 70% 105.
0
2 x 3 @ 80% 120.
0
4 x 3 @ 90% 135.
0
Goodmornings (seated)
5 x 5 @

Competition Period
Week 1 - Day 1
Squat
1 x 3 @ 50% 70.
0
2 x 3 @ 60% 85.
0
2 x 3 @ 70% 97.
5
3 x 2 @ 75% 105.
0
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
3 x 2 @ 75% 72.
5
Chest Muscles
4 x 8 @
Abs
3 x 10 @

Week 1 - Day 2
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Squat
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%
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
2 x 2 @ 80% 75.
0
1 x 1 @ 90% 85.
0
3 x 1 @ 100%
Deadlift
1 x 3 @ 50% 75.
0
1 x 3 @ 60% 90.
0
2 x 2 @ 70% 105.
0
1 x 2 @ 80% 120.
0
1 x 1 @ 90% 135.
0
3 x 1 @ 100%

Week 1 - Day 3
Squat
1 x 3 @ 50% 70.
0
1 x 3 @ 60% 85.
0
2 x 3 @ 70% 97.
5
6 x 2 @ 80% 112.
5
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
6 x 3 @ 80% 75.
0
Flyes
5 x 10 @
Squat
1 x 3 @ 55% 77.
5
1 x 3 @ 65% 90.
0
 4 x 3 @ 75% 105.
0

Good Mornings (seated)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 4
Deadlift up to Knees
1 x 4 @ 50% 75.
0
1 x 4 @ 60% 90.
0
4 x 4 @ 70% 105.
0
Incline Benchpress
6 x 4 @
Dips (weighted)
5 x 6 @
Deadlift off boxes
1 x 3 @ 55% 82.
5
1 x 3 @ 65% 97.
5
2 x 3 @ 75% 112.
5
4 x 3 @ 85% 127.
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% 70.
0
1 x 3 @ 60% 85.
0
2 x 3 @ 70% 97.
5
3 x 3 @ 80% 112.
5
3 x 2 @ 85% 120.
0
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
2 x 2 @ 80% 75.
0
2 x 1 @ 90% 85.
0
2 x 2 @ 80% 75.
0
Chest muscles
5 x 10 @
Squat
1 x 4 @ 50% 70.
0
1 x 4 @ 60% 85.
 0
4 x 4 @ 70% 97.
5
Abs
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
3 x 10 @

Week 2 - Day 2
Deadlift
1 x 3 @ 50% 75.
0
1 x 3 @ 60% 90.
0
2 x 3 @ 70% 105.
0
3 x 3 @ 80% 120.
0
3 x 2 @ 85% 127.
5
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
5 x 3 @ 80% 75.
0
Chest Muscles
5 x 10 @
Deadlift up to knees
1 x 3 @ 55% 82.
5
1 x 3 @ 65% 97.
5
4 x 3 @ 75% 112.
5
Goodmornings (standing)
5 x 5 @

Week 2 - Day 3
Squat
1 x 3 @ 50% 70.
0
1 x 3 @ 60% 85.
0
2 x 3 @ 70% 97.
5
5 x 3 @ 80% 112.
5
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
2 x 2 @ 80% 75.
0
3 x 1 @ 85% 80.
0
Chest Muscles
5 x 10 @
Squat

1 x 3 @ 55% 77.
5
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
1 x 3 @ 65% 90.
0
4 x 2 @ 75% 105.
0
Abs
3 x 10 @

Week 2 - Day 4
Benchpress
1 x 3 @ 55% 52.
5
2 x 3 @ 65% 62.
5
5 x 3 @ 75% 72.
5
Dips
5 x 4 @
Deadlift
1 x 3 @ 50% 75.
0
1 x 3 @ 60% 90.
0
2 x 3 @ 70% 105.
0
6 x 2 @ 80% 120.
0
Goodmornings (seated)
5 x 5 @

Week 3 - Day 1
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
2 x 2 @ 80% 75.
0
2 x 1 @ 85% 80.
0
Squat
1 x 3 @ 50% 70.
0
1 x 3 @ 60% 85.
0
2 x 3 @ 70% 97.
5
5 x 2 @ 80% 112.
5
Benchpress
1 x 3 @ 55% 52.
5
1 x 3 @ 65% 62.
5
4 x 2 @ 75% 72.
5
Flyes
4 x 8 @
Good Mornings
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
4 x 5 @

Week 3 - Day 2
Benchpress
1 x 3 @ 50% 47.
5
2 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
6 x 3 @ 80% 75.
0
Chest Muscles
4 x 8 @
Deadlift
1 x 3 @ 50% 75.
0
1 x 3 @ 60% 90.
0
2 x 2 @ 70% 105.
0
5 x 2 @ 80% 120.
0
Abs
3 x 8 @

Week 3 - Day 3
Squat
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
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
5 x 2 @ 80% 75.
0
Flyes
4 x 8 @
Squat
1 x 3 @ 55% 77.
5
1 x 3 @ 65% 90.
0
4 x 3 @ 75% 105.
0
Good Mornings
4 x 4 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period

Week 3 - Day 4
Incline Benchpress
5 x 3 @
Dips
5 x 4 @
Triceps
5 x 10 @
Deadlift
1 x 3 @ 50% 75.
0
2 x 3 @ 60% 90.
0
2 x 3 @ 70% 105.
0
4 x 3 @ 75% 112.
5
Abs
4 x 8 @

Week 4 - Day 1
Squat
1 x 3 @ 50% 70.
0
2 x 3 @ 60% 85.
0
2 x 3 @ 70% 97.
5
4 x 2 @ 80% 112.
5
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
5 x 2 @ 80% 75.
0
Flyes
4 x 6 @
Good Mornings
4 x 4 @

Week 4 - Day 2
Benchpress

1 x 3 @ 50% 47.
5
2 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
4 x 2 @ 80% 75.
0
Chest muscles
3 x 6 @
Deadlift
1 x 3 @ 50% 75.
0
2 x 2 @ 60% 90.
0
2 x 2 @ 70% 105.
0
4 x 2 @ 75% 112.
5
Abs
3 x 8 @

Week 4 - Day 3
Squat
1 x 3 @ 50% 70.
0
1 x 3 @ 60% 85.
0
2 x 3 @ 70% 97.
5
3 x 2 @ 75% 105.
0
Benchpress
1 x 3 @ 50% 47.
5
1 x 3 @ 60% 57.
5
2 x 3 @ 70% 67.
5
4 x 2 @ 80% 75.
0
Flyes
3 x 6 @
Good Mornings (Seated)
4 x 4 @

Week 4 - Day 4
Rest!

Week 5 - Day 1
Deadlift
1 x 3 @ 50% 75.
0
2 x 3 @ 60% 90.
0
3 x 2 @ 70% 105.
0
Benchpress

1 x 3 @ 50% 47.
5
2 x 3 @ 60% 57.
5
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
2 x 2 @ 70% 67.5
2 x 1 @ 75% 72.5
Abs
2 x 8 @

Week 5 - Day 2
Squat
1 x 3 @ 50% 70.0
2 x 3 @ 60% 85.0
3 x 2 @ 70% 97.5
Benchpress
1 x 3 @ 50% 47.5
2 x 3 @ 60% 57.5
3 x 2 @ 70% 67.5

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!
Max
Benchpress 95.00
Squat 140.00
Deadlift 150.00
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 x Reps @ Percent of best lift Actual weight

1 x 5 @ 50% 47.5

Updates: November 7, 2008 Numerous programs added:

Program 29 -even lower volume than
Bench press specialization
CMS competition phase added
Program 32 peaking cycle for lower qu
Program 30 (beginners 2)
Program 37 (beginners 1 -minor adju
Program 31
37

alification lifter

stments)

Round to nearest 2.5 unit(s)