Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 1 - Day 1
Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 75% 115.0

Squat

1 x 6 @ 40% 90.0
1 x 6 @ 50% 112.5
4 x 6 @ 60% 132.5

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
4 x 4 @ 70% 107.5

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% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 5 @ 60% 92.5
1 x 6 @ 50% 77.5

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% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 2 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
4 x 3 @ 70% 155.0

Close Grip Benchpress

1 x 4 @ 50% 77.5
2 x 4 @ 60% 92.5
5 x 3 @ 65% 100.0

Flyes

5 x 8 @

Latissimus

5 x 8 @

Abs

5 x 10 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 1 - Day 4
Incline Benchpress

4 x 6 @

Dumbbell Press

2 x 6 @

Dips

4 x 6 @

Triceps Pushdown

5 x 10 @

Goodmornigs (seated)

6 x 5 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 2 - Day 1
Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 2 @ 80% 122.5

Leg Press

5 x 6 @

Benchpress

1 x 5 @ 55% 85.0
1 x 4 @ 65% 100.0
5 x 3 @ 75% 115.0

Flyes

5 x 8 @

Latissimus

5 x 10 @

Abs

5 x 10 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week
Week 2 - Day 2
Benchpress

1 x 6 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
1 x 2 @ 85% 130.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 5 @ 65% 100.0
1 x 7 @ 55% 85.0

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
5 x 4 @ 65% 145.0

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% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Leg Extension

5 x 8 @

Wide-grip Bench Press

2 x 8 @ 35% 52.5
4 x 6 @ 45% 67.5

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% 77.5
1 x 6 @ 60% 92.5
4 x 6 @ 65% 100.0

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% 77.5
1 x 4 @ 65% 100.0
2 x 3 @ 75% 115.0
4 x 2 @ 85% 130.0

Leg Extension

5 x 10 @

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
1 x 3 @ 70% 107.5
4 x 3 @ 80% 122.5

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% 77.5
1 x 5 @ 60% 92.5
1 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 2 @ 85% 130.0
2 x 2 @ 80% 122.5
1 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 6 @ 60% 92.5
1 x 8 @ 50% 77.5

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% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
8 x 3 @ 80% 122.5

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% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
4 x 4 @ 70% 155.0

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
4 x 5 @ 70% 107.5

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% 77.5
1 x 5 @ 60% 92.5
2 x 5 @ 70% 107.5
2 x 4 @ 75% 115.0
2 x 3 @ 80% 122.5
2 x 2 @ 85% 130.0
2 x 3 @ 80% 122.5
1 x 4 @ 75% 115.0
1 x 6 @ 70% 107.5
1 x 8 @ 60% 92.5
1 x 10 @ 50% 77.5

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% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Leg Extension

5 x 8 @

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
4 x 5 @ 70% 107.5

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% 77.5
1 x 6 @ 60% 92.5
5 x 6 @ 65% 100.0

Dumbbel Flies

5 x 10 @

Dips

4 x 5 @

Triceps Pushdown

5 x 8 @

Abs

4 x 5 @
 Boris Sheiko - Bench Press specialization
Bench 4 x week

If you improved your 1-rep max, use your new maxes in the next training cycle after the
competition. Do not use the new maxes in this current training cycle.
fter the
 Boris Sheiko - Program 32

Week 1 - Day 1
Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
3 x 2 @ 75% 167.5

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
3 x 2 @ 75% 115.0

Flat Dumbell Flies

3 x 10 @
 Boris Sheiko - Program 32

Week 1 - Day 2
Squat

1 x 3 @ 50% 112.5
2 x 3 @ 60% 132.5
2 x 2 @ 70% 155.0
1 x 2 @ 80% 177.5
1 x 1 @ 90% 200.0
3 x 1 @ 100%

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 2 @ 70% 107.5
1 x 2 @ 80% 122.5
1 x 1 @ 90% 137.5
3 x 1 @ 100%

Deadlift

1 x 5 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
1 x 2 @ 80% 192.5
1 x 1 @ 90% 215.0
3 x 1 @ 100%
 Boris Sheiko - Program 32

Week 1 - Day 3
Squat

1 x 3 @ 50% 112.5
2 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 2 @ 75% 167.5

Benchpress

1 x 3 @ 50% 77.5
2 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
4 x 2 @ 75% 115.0

Flyes

5 x 10 @

Goodmornings

5 x 5 @

Abs

3 x 10 @

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

Week 2 - Day 1
Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 2 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Flyes

5 x 10 @

Squat

1 x 3 @ 55% 122.5
2 x 3 @ 65% 145.0
4 x 3 @ 75% 167.5
 Boris Sheiko - Program 32

Week 2 - Day 2
Deadlift Standing on Boxes

1 x 3 @ 50% 120.0
2 x 2 @ 60% 145.0
2 x 2 @ 65% 155.0
1 x 3 @ 70% 167.5

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 3 @ 80% 122.5
3 x 2 @ 85% 130.0

Flyes

5 x 10 @

Deadlift

1 x 3 @ 50% 120.0
1 x 3 @ 60% 145.0
2 x 3 @ 70% 167.5
5 x 3 @ 80% 192.5

Abs

3 x 10 @
 Boris Sheiko - Program 32

Week 2 - Day 3
Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
6 x 3 @ 80% 177.5

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Flyes

5 x 10 @

Goodmornings

5 x 5 @
 Boris Sheiko - Program 32

Week 3 - Day 1
Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 2 @ 80% 177.5

Benchpress

1 x 5 @ 55% 85.0
1 x 5 @ 65% 100.0
2 x 3 @ 70% 107.5
3 x 2 @ 80% 122.5
3 x 1 @ 85% 130.0

Flat Dumbell Flyes

4 x 8 @

abs

3 x 10 @
 Boris Sheiko - Program 32

Week 3 - Day 2
Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 2 @ 80% 122.5

Flat Dumbelll Flies

4 x 8 @

Deadlift

1 x 3 @ 50% 120.0
2 x 3 @ 60% 145.0
2 x 3 @ 70% 167.5
5 x 2 @ 75% 180.0

Goodmornings

5 x 5 @
 Boris Sheiko - Program 32

Week 3 - Day 3
Squat

1 x 3 @ 50% 112.5
2 x 3 @ 60% 132.5
2 x 2 @ 70% 155.0
3 x 2 @ 75% 167.5

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
4 x 2 @ 75% 115.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Program 32

Week 4 - Day 1
Benchpress

1 x 3 @ 50% 77.5
2 x 3 @ 60% 92.5
2 x 2 @ 70% 107.5
4 x 1 @ 75% 115.0

Deadlift

1 x 3 @ 50% 120.0
2 x 2 @ 60% 145.0
4 x 2 @ 70% 167.5

Abs

2 x 8 @
 Boris Sheiko - Program 32

Week 4 - Day 2
Squat

1 x 3 @ 50% 112.5
2 x 3 @ 60% 132.5
3 x 2 @ 70% 155.0

Benchpress

1 x 3 @ 50% 77.5
2 x 3 @ 60% 92.5
3 x 2 @ 70% 107.5
 Boris Sheiko - Program 32

Week 4 - Day 3
Competition day

If you compete on saturday, day 2 shold be on Wednesday. If you compete on sunday, day 2 should
be on thursday.
Good luck.
ay 2 should
 Boris Sheiko – program 29

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 77.5
2 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 75% 115.0

Squat

1 x 5 @ 50% 112.5
2 x 5 @ 60% 132.5
5 x 5 @ 70% 155.0

Benchpress

1 x 6 @ 50% 77.5
2 x 6 @ 60% 92.5
4 x 4 @ 70% 107.5

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @
 Boris Sheiko – program 29

Week 1 - Day 2
Deadlift to Knees

1 x 3 @ 50% 120.0
1 x 3 @ 60% 145.0
2 x 3 @ 70% 167.5
4 x 3 @ 75% 180.0

Incline Benchpress

4 x 6 @

Dips

5 x 5 @

Deadlift from boxes

1 x 4 @ 55% 132.5
1 x 4 @ 65% 155.0
2 x 4 @ 75% 180.0
4 x 3 @ 85% 205.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko – program 29

Week 1 - Day 3
Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
1 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 6 @ 60% 92.5
1 x 8 @ 50% 77.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 75% 167.5

Goodmornings

5 x 5 @
 Boris Sheiko – program 29

Week 2 - Day 1
Squat

1 x 5 @ 50% 112.5
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 2 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 2 @ 70% 107.5
5 x 3 @ 80% 122.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Front Squat

2 x 3 @ 45% 100.0
2 x 3 @ 55% 122.5
4 x 2 @ 60% 132.5

Goodmornings (standing)

5 x 5 @
 Boris Sheiko – program 29

Week 2 - Day 2
Deadlift Up To Knees

1 x 3 @ 50% 120.0
1 x 3 @ 60% 145.0
2 x 3 @ 70% 167.5
4 x 2 @ 75% 180.0

Benchpress

1 x 6 @ 50% 77.5
2 x 6 @ 60% 92.5
4 x 6 @ 65% 100.0

Deadlift from Boxes

1 x 4 @ 55% 132.5
1 x 4 @ 65% 155.0
2 x 4 @ 75% 180.0
4 x 4 @ 80% 192.5

Lunges

5 x 5 @
 Boris Sheiko – program 29

Week 2 - Day 3
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 2 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 2 @ 80% 122.5
1 x 3 @ 75% 115.0
1 x 5 @ 65% 100.0
1 x 7 @ 55% 85.0

Flat Dumbelll Flies

5 x 10 @

Squat

1 x 5 @ 50% 112.5
2 x 5 @ 60% 132.5
4 x 4 @ 70% 155.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko – program 29

Week 3 - Day 1
Squat

1 x 5 @ 55% 122.5
1 x 4 @ 65% 145.0
2 x 3 @ 75% 167.5
4 x 2 @ 85% 190.0

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
1 x 3 @ 70% 155.0
4 x 3 @ 80% 177.5

Goodmornings (standing)

5 x 5 @
 Boris Sheiko – program 29

Week 3 - Day 2
Deadlift off box

2 x 3 @ 50% 120.0
2 x 3 @ 60% 145.0
4 x 3 @ 65% 155.0

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
3 x 2 @ 80% 122.5
2 x 2 @ 85% 130.0
2 x 3 @ 80% 122.5

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 4 @ 60% 145.0
2 x 4 @ 70% 167.5
2 x 3 @ 80% 192.5
3 x 2 @ 90% 215.0

Lunges

5 x 5 @
 Boris Sheiko – program 29

Week 3 - Day 3
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
6 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
7 x 3 @ 80% 122.5

Flat Dumbell Flies

5 x 10 @

Millitary Press

5 x 4 @

Goodmornings (standing)

5 x 5 @
 Boris Sheiko – program 29

Week 4 - Day 1
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 55% 85.0
1 x 5 @ 65% 100.0
5 x 4 @ 75% 115.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Front Squats

2 x 5 @ 40% 90.0
2 x 4 @ 50% 112.5
3 x 3 @ 60% 132.5

Goodmornings (standing)

5 x 5 @
 Boris Sheiko – program 29

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 3 @ 80% 122.5
3 x 2 @ 85% 130.0

Deadlift

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
2 x 3 @ 80% 192.5
3 x 2 @ 85% 205.0
3 x 2 @ 80% 192.5

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
4 x 5 @ 70% 107.5

Flat Dumbell Flies

5 x 10 @
 Boris Sheiko – program 29

Week 4 - Day 3
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
6 x 3 @ 80% 177.5

Benchpress

1 x 6 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 80% 122.5
2 x 2 @ 85% 130.0
2 x 3 @ 80% 122.5
1 x 4 @ 70% 107.5
1 x 6 @ 60% 92.5
1 x 8 @ 50% 77.5

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% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
4 x 2 @ 85% 130.0

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
1 x 2 @ 70% 155.0
1 x 2 @ 70% 155.0
1 x 4 @ 70% 155.0
1 x 6 @ 70% 155.0
1 x 8 @ 70% 155.0
1 x 7 @ 70% 155.0
1 x 5 @ 70% 155.0
1 x 3 @ 70% 155.0

Benchpress

1 x 6 @ 50% 77.5
2 x 6 @ 60% 92.5
4 x 6 @ 70% 107.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 112.5
2 x 5 @ 60% 132.5
4 x 4 @ 65% 145.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Program 31

Week 1 - Day 2
Deadlift to Knees

1 x 4 @ 50% #VALUE!
2 x 4 @ 60% #VALUE!
4 x 4 @ 70% #VALUE!

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 1 @ 85% 130.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 6 @ 65% 100.0
1 x 8 @ 60% 92.5
1 x 10 @ 55% 85.0
1 x 12 @ 50% 77.5

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% #VALUE!
1 x 4 @ 70% #VALUE!
2 x 3 @ 80% #VALUE!
4 x 2 @ 90% #VALUE!

Squat Scissors

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Program 31

Week 1 - Day 3
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 3 @ 80% 177.5
3 x 2 @ 85% 190.0

Benchpress

1 x 5 @ 50% 77.5
2 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 2 @ 80% 122.5

Dips

5 x 6 @

Squat

1 x 5 @ 55% 122.5
2 x 5 @ 65% 145.0
4 x 4 @ 75% 167.5

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 2 - Day 1
Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 2 @ 80% 122.5
3 x 1 @ 90% 137.5

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 2 @ 80% 177.5

Benchpress

1 x 5 @ 55% 85.0
1 x 5 @ 65% 100.0
5 x 4 @ 75% 115.0

Flyes
 Boris Sheiko - Program 31

5 x 10 @

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% #VALUE!
2 x 3 @ 60% #VALUE!
4 x 3 @ 65% #VALUE!

Benchpress

1 x 6 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 1 @ 85% 130.0
1 x 3 @ 75% 115.0
1 x 5 @ 65% 100.0
1 x 7 @ 55% 85.0

Flyes

5 x 10 @

Deadlift

1 x 3 @ 50% #VALUE!
2 x 3 @ 65% #VALUE!
2 x 3 @ 75% #VALUE!
4 x 2 @ 85% #VALUE!

Squat Scissors

5 x 5 @

Abs

4 x 10 @
 Boris Sheiko - Program 31

Week 2 - Day 3
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 2 @ 80% 177.5
4 x 2 @ 85% 190.0

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% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
1 x 8 @ 70% 155.0
1 x 3 @ 70% 155.0
1 x 6 @ 70% 155.0
1 x 2 @ 70% 155.0
1 x 7 @ 70% 155.0
1 x 4 @ 70% 155.0

Benchpress

1 x 5 @ 55% 85.0
1 x 5 @ 65% 100.0
5 x 5 @ 75% 115.0

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% #VALUE!
1 x 4 @ 60% #VALUE!
2 x 3 @ 70% #VALUE!
4 x 2 @ 80% #VALUE!

Benchpress

1 x 8 @ 50% 77.5
1 x 7 @ 55% 85.0
1 x 6 @ 60% 92.5
1 x 5 @ 65% 100.0
1 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 1 @ 85% 130.0
2 x 2 @ 80% 122.5
1 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 6 @ 65% 100.0
1 x 8 @ 60% 92.5
1 x 10 @ 55% 85.0
1 x 12 @ 50% 77.5

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 4 @ 60% #VALUE!
2 x 4 @ 70% #VALUE!
2 x 3 @ 80% #VALUE!
3 x 2 @ 90% #VALUE!

Leg Press

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Program 31

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 3 @ 80% 177.5
3 x 2 @ 85% 190.0
3 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
2 x 5 @ 60% 92.5
5 x 5 @ 70% 107.5

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Program 31

Week 4 - Day 1
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 3 @ 80% 177.5
2 x 2 @ 85% 190.0
3 x 1 @ 90% 200.0
2 x 2 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 3 @ 80% 122.5
4 x 2 @ 85% 130.0

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% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 2 @ 80% 122.5
3 x 1 @ 90% 137.5
2 x 3 @ 80% 122.5

Deadlift

1 x 4 @ 50% #VALUE!
1 x 4 @ 60% #VALUE!
2 x 3 @ 70% #VALUE!
2 x 2 @ 80% #VALUE!
2 x 1 @ 90% #VALUE!

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% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 55% 85.0
1 x 5 @ 65% 100.0
4 x 5 @ 75% 115.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
4 x 5 @ 70% 155.0

Goodmornings (seated)

5 x 5 @
gram 31
gram 31
gram 31
gram 31
gram 31
gram 31
gram 31
gram 31
gram 31
gram 31
gram 31
gram 31
 Boris Sheiko - Beginners training program 1

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 77.5
2 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 75% 115.0

Squat

1 x 5 @ 50% 112.5
2 x 5 @ 60% 132.5
5 x 5 @ 70% 155.0

Benchpress

1 x 6 @ 50% 77.5
2 x 6 @ 60% 92.5
4 x 6 @ 65% 100.0

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% 120.0
2 x 5 @ 60% 145.0
2 x 4 @ 70% 167.5
4 x 3 @ 75% 180.0

Incline Benchpress

6 x 4 @

Dips

5 x 5 @

Deadlift from boxes

1 x 5 @ 50% 120.0
2 x 5 @ 60% 145.0
2 x 4 @ 70% 167.5
4 x 3 @ 80% 192.5

Lunges

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 3
Benchpress

1 x 7 @ 50% 77.5
1 x 6 @ 55% 85.0
1 x 5 @ 60% 92.5
1 x 4 @ 65% 100.0
2 x 3 @ 70% 107.5
2 x 2 @ 75% 115.0
2 x 3 @ 70% 107.5
1 x 4 @ 65% 100.0
1 x 6 @ 60% 92.5
1 x 8 @ 55% 85.0
1 x 10 @ 50% 77.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 112.5
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 75% 167.5

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% 112.5
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 2 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 2 @ 80% 122.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Squat

1 x 3 @ 55% 122.5
1 x 3 @ 65% 145.0
4 x 3 @ 75% 167.5

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 120.0
2 x 4 @ 60% 145.0
4 x 4 @ 70% 167.5

Benchpress

1 x 5 @ 50% 77.5
2 x 5 @ 60% 92.5
5 x 4 @ 70% 107.5

Flyes

5 x 10 @

Deadlift

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
5 x 3 @ 75% 180.0

Lunges

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 3
Squat

1 x 4 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
6 x 3 @ 75% 167.5

Benchpress

1 x 6 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
1 x 4 @ 75% 115.0
1 x 5 @ 70% 107.5
1 x 6 @ 60% 92.5
1 x 7 @ 50% 77.5

Flat Dumbelll Flies

5 x 10 @

Triceps

5 x 10 @

Squat

1 x 3 @ 55% 122.5
1 x 3 @ 65% 145.0
4 x 2 @ 75% 167.5

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 1
Squat

1 x 5 @ 50% 112.5
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
5 x 5 @ 70% 155.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 4 @ 70% 167.5
4 x 4 @ 75% 180.0

Benchpress

1 x 6 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 5 @ 65% 100.0
1 x 6 @ 60% 92.5
1 x 7 @ 55% 85.0
1 x 8 @ 50% 77.5

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 145.0
2 x 5 @ 70% 167.5
4 x 4 @ 80% 192.5

Lunges

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 2 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
2 x 5 @ 70% 155.0
5 x 4 @ 75% 167.5

Benchpress

1 x 6 @ 50% 77.5
2 x 6 @ 60% 92.5
4 x 6 @ 65% 100.0

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% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5
3 x 2 @ 85% 190.0

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 2 @ 80% 177.5

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 3 @ 80% 122.5
3 x 2 @ 85% 130.0

Deadlift

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
2 x 3 @ 80% 192.5
3 x 2 @ 85% 205.0

Benchpress

1 x 5 @ 55% 85.0
1 x 5 @ 65% 100.0
4 x 4 @ 75% 115.0

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% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
6 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
5 x 5 @ 70% 107.5

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @

Abs

3 x 10 @
 Program 30 - beginners 2

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 77.5
2 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
5 x 5 @ 70% 107.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 55% 122.5
1 x 4 @ 65% 145.0
5 x 3 @ 75% 167.5

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 1 - Day 2
Deadlift

1 x 4 @ 50% 120.0
2 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
5 x 3 @ 80% 192.5

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 1 @ 85% 130.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 6 @ 65% 100.0
1 x 8 @ 60% 92.5
1 x 10 @ 55% 85.0
1 x 12 @ 50% 77.5

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 145.0
2 x 4 @ 70% 167.5
3 x 3 @ 80% 192.5
4 x 2 @ 90% 215.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Program 30 - beginners 2

Week 1 - Day 3
Squat

1 x 5 @ 50% 112.5
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
2 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 2 @ 80% 122.5

Dips

5 x 6 @

Squat

1 x 5 @ 50% 112.5
2 x 5 @ 60% 132.5
4 x 4 @ 70% 155.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 1
Squat

1 x 5 @ 50% 112.5
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 2 @ 80% 177.5
3 x 1 @ 90% 200.0

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 2 @ 80% 122.5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands wider than shoulders)

5 x 10 @

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 2 @ 80% 177.5

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 120.0
2 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
4 x 3 @ 75% 180.0

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
2 x 5 @ 70% 107.5
1 x 7 @ 60% 92.5
1 x 9 @ 50% 77.5

Flat Dumbell Flies

5 x 10 @

Deadlift

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
5 x 3 @ 80% 192.5

Lunges

5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 3
Benchpress

1 x 5 @ 50% 77.5
2 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 2 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
2 x 5 @ 60% 132.5
5 x 5 @ 70% 155.0

Benchpress

1 x 4 @ 55% 85.0
1 x 3 @ 65% 100.0
5 x 2 @ 75% 115.0

Dips

5 x 8 @

Leg press

5 x 6 @

Goodmornings (seated)

5 x 6 @
 Program 30 - beginners 2

Week 3 - Day 1
Squat

1 x 5 @ 50% 112.5
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Squat

1 x 6 @ 50% 112.5
1 x 6 @ 60% 132.5
4 x 6 @ 65% 145.0

Benchpress

1 x 5 @ 55% 85.0
2 x 5 @ 65% 100.0
4 x 4 @ 75% 115.0

Flat Dumbell Flyes

5 x 10 @

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 3 - Day 2
Deadlift

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
3 x 3 @ 80% 192.5
3 x 2 @ 85% 205.0

Benchpress

1 x 6 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 1 @ 85% 130.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 5 @ 70% 107.5
1 x 7 @ 65% 100.0
1 x 9 @ 60% 92.5
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% 155.0
2 x 5 @ 75% 180.0
4 x 4 @ 85% 205.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Program 30 - beginners 2

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 3 @ 80% 177.5
3 x 2 @ 85% 190.0
3 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
2 x 5 @ 60% 92.5
5 x 5 @ 70% 107.5

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Program 30 - beginners 2

Week 4 - Day 1
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 3 @ 80% 177.5
2 x 2 @ 85% 190.0
2 x 1 @ 90% 200.0

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 3 @ 80% 122.5
2 x 2 @ 85% 130.0
2 x 3 @ 80% 122.5

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 4 @ 55% 122.5
1 x 4 @ 65% 145.0
5 x 3 @ 75% 167.5

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 4 - Day 2
Deadlift Up To Knees

1 x 3 @ 50% 120.0
2 x 3 @ 60% 145.0
2 x 3 @ 70% 167.5
4 x 2 @ 75% 180.0

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 3 @ 80% 122.5
1 x 4 @ 75% 115.0
1 x 5 @ 70% 107.5
1 x 6 @ 65% 100.0
1 x 7 @ 60% 92.5
1 x 8 @ 55% 85.0
1 x 9 @ 50% 77.5

Deadlift

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
6 x 3 @ 80% 192.5

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% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
7 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 2 @ 80% 122.5

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 1
Squat

1 x 5 @ 50% 112.5
2 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 2 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
5 x 4 @ 70% 155.0

Abs

3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 2
Deadlift

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
5 x 3 @ 80% 192.5

Benchpress

1 x 6 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 6 @ 65% 100.0
1 x 8 @ 60% 92.5
1 x 10 @ 50% 77.5

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
5 x 4 @ 70% 167.5

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% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 55% 85.0
1 x 4 @ 65% 100.0
5 x 3 @ 75% 115.0

Flyes

5 x 10 @

Abs

3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 4
Deadlift standing on boxes

2 x 3 @ 50% 120.0
4 x 2 @ 60% 145.0

Incline Benchpress

4 x 6 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 4 @ 60% 145.0
2 x 4 @ 70% 167.5
2 x 3 @ 80% 192.5
4 x 2 @ 90% 215.0

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% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
3 x 3 @ 80% 122.5
3 x 2 @ 85% 130.0

Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 4 @ 55% 85.0
2 x 4 @ 65% 100.0
4 x 4 @ 75% 115.0

Flyes

5 x 10 @

Abs

3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 2 - Day 2
Deadlift standing on boxes

1 x 3 @ 50% 120.0
2 x 3 @ 60% 145.0
4 x 2 @ 65% 155.0

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
3 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 6 @ 60% 92.5
1 x 8 @ 50% 77.5

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
5 x 3 @ 80% 192.5

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% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 55% 85.0
1 x 4 @ 65% 100.0
5 x 3 @ 75% 115.0

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
4 x 4 @ 70% 155.0

Abs

3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 2 - Day 4
Press behind the neck

5 x 5 @

Incline Benchpress

6 x 4 @

Dips

5 x 8 @

Deadlift up to knees

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
5 x 2 @ 75% 180.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 1
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 112.5
1 x 5 @ 60% 132.5
5 x 5 @ 70% 155.0

Abs

3 x 10 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 2
Deadlift

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
5 x 3 @ 80% 192.5

Benchpress

1 x 8 @ 50% 77.5
1 x 7 @ 55% 85.0
1 x 6 @ 60% 92.5
1 x 5 @ 65% 100.0
1 x 4 @ 70% 107.5
2 x 3 @ 75% 115.0
2 x 2 @ 80% 122.5
2 x 1 @ 85% 130.0
2 x 2 @ 80% 122.5
2 x 3 @ 75% 115.0
1 x 4 @ 70% 107.5
1 x 6 @ 65% 100.0
1 x 8 @ 60% 92.5
1 x 10 @ 55% 85.0
1 x 12 @ 50% 77.5

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
5 x 4 @ 70% 167.5

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% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
3 x 3 @ 80% 177.5
3 x 2 @ 85% 190.0

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Chest Muscles

5 x 10 @

Squat

1 x 6 @ 50% 112.5
1 x 6 @ 60% 132.5
4 x 6 @ 65% 145.0

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% 120.0
2 x 3 @ 60% 145.0
4 x 3 @ 65% 155.0

Benchpress

1 x 6 @ 50% 77.5
1 x 6 @ 60% 92.5
5 x 6 @ 65% 100.0

Triceps

5 x 10 @

Deadlift off boxes

1 x 4 @ 50% 120.0
2 x 4 @ 70% 167.5
2 x 4 @ 80% 192.5
4 x 4 @ 85% 205.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 4 - Day 1
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
7 x 3 @ 80% 177.5

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 3 @ 80% 122.5
3 x 2 @ 85% 130.0
2 x 3 @ 80% 122.5

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% 120.0
2 x 3 @ 60% 145.0
4 x 2 @ 70% 167.5

Benchpress

1 x 5 @ 50% 77.5
1 x 5 @ 60% 92.5
2 x 5 @ 70% 107.5
5 x 4 @ 75% 115.0

Chest muscles

5 x 10 @

Deadlift

1 x 4 @ 50% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
3 x 3 @ 80% 192.5
3 x 2 @ 85% 205.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 4 - Day 3
Squat

1 x 5 @ 50% 112.5
1 x 4 @ 60% 132.5
2 x 3 @ 70% 155.0
3 x 3 @ 80% 177.5
3 x 2 @ 85% 190.0

Benchpress

1 x 5 @ 50% 77.5
1 x 4 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Dips

5 x 6 @

Chest Muscles

5 x 10 @

Squat

1 x 4 @ 55% 122.5
1 x 3 @ 65% 145.0
5 x 3 @ 75% 167.5

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% 120.0
1 x 4 @ 60% 145.0
2 x 3 @ 70% 167.5
4 x 2 @ 80% 192.5

Push ups

5 x 5 @

Incline Benchpress

6 x 4 @

Deadlift off boxes

1 x 4 @ 60% 145.0
1 x 4 @ 70% 167.5
2 x 3 @ 80% 192.5
4 x 3 @ 90% 215.0

Goodmornings (seated)

5 x 5 @

Competition Period
Week 1 - Day 1
Squat

1 x 3 @ 50% 112.5
2 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
3 x 2 @ 75% 167.5

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
3 x 2 @ 75% 115.0

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% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 2 @ 80% 177.5
1 x 1 @ 90% 200.0
3 x 1 @ 100%

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 2 @ 80% 122.5
1 x 1 @ 90% 137.5
3 x 1 @ 100%

Deadlift

1 x 3 @ 50% 120.0
1 x 3 @ 60% 145.0
2 x 2 @ 70% 167.5
1 x 2 @ 80% 192.5
1 x 1 @ 90% 215.0
3 x 1 @ 100%

Week 1 - Day 3
Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
6 x 2 @ 80% 177.5

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Flyes

5 x 10 @

Squat

1 x 3 @ 55% 122.5
1 x 3 @ 65% 145.0
4 x 3 @ 75% 167.5

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% 120.0
1 x 4 @ 60% 145.0
4 x 4 @ 70% 167.5

Incline Benchpress

6 x 4 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 3 @ 55% 132.5
1 x 3 @ 65% 155.0
2 x 3 @ 75% 180.0
4 x 3 @ 85% 205.0

Abs

5 x 10 @

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

Week 2 - Day 1
Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
3 x 3 @ 80% 177.5
3 x 2 @ 85% 190.0

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 2 @ 80% 122.5
2 x 1 @ 90% 137.5
2 x 2 @ 80% 122.5

Chest muscles

5 x 10 @

Squat

1 x 4 @ 50% 112.5
1 x 4 @ 60% 132.5
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
4 x 4 @ 70% 155.0

Abs

3 x 10 @

Week 2 - Day 2
Deadlift

1 x 3 @ 50% 120.0
1 x 3 @ 60% 145.0
2 x 3 @ 70% 167.5
3 x 3 @ 80% 192.5
3 x 2 @ 85% 205.0

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 3 @ 80% 122.5

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 3 @ 55% 132.5
1 x 3 @ 65% 155.0
4 x 3 @ 75% 180.0

Goodmornings (standing)

5 x 5 @

Week 2 - Day 3
Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 3 @ 80% 177.5

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 2 @ 80% 122.5
3 x 1 @ 85% 130.0

Chest Muscles

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

1 x 3 @ 55% 122.5
1 x 3 @ 65% 145.0
4 x 2 @ 75% 167.5

Abs

3 x 10 @

Week 2 - Day 4
Benchpress

1 x 3 @ 55% 85.0
2 x 3 @ 65% 100.0
5 x 3 @ 75% 115.0

Dips

5 x 4 @

Deadlift

1 x 3 @ 50% 120.0
1 x 3 @ 60% 145.0
2 x 3 @ 70% 167.5
6 x 2 @ 80% 192.5

Goodmornings (seated)

5 x 5 @

Week 3 - Day 1
Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
2 x 2 @ 80% 122.5
2 x 1 @ 85% 130.0

Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
5 x 2 @ 80% 177.5

Benchpress

1 x 3 @ 55% 85.0
1 x 3 @ 65% 100.0
4 x 2 @ 75% 115.0
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Flyes

4 x 8 @

Good Mornings

4 x 5 @

Week 3 - Day 2
Benchpress

1 x 3 @ 50% 77.5
2 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
6 x 3 @ 80% 122.5

Chest Muscles

4 x 8 @

Deadlift

1 x 3 @ 50% 120.0
1 x 3 @ 60% 145.0
2 x 2 @ 70% 167.5
5 x 2 @ 80% 192.5

Abs

3 x 8 @

Week 3 - Day 3
Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
2 x 2 @ 80% 177.5
2 x 1 @ 85% 190.0

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 2 @ 80% 122.5

Flyes

4 x 8 @

Squat

1 x 3 @ 55% 122.5
1 x 3 @ 65% 145.0
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
4 x 3 @ 75% 167.5

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% 120.0
2 x 3 @ 60% 145.0
2 x 3 @ 70% 167.5
4 x 3 @ 75% 180.0

Abs

4 x 8 @

Week 4 - Day 1
Squat

1 x 3 @ 50% 112.5
2 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
4 x 2 @ 80% 177.5

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
5 x 2 @ 80% 122.5

Flyes

4 x 6 @

Good Mornings

4 x 4 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 4 - Day 2
Benchpress

1 x 3 @ 50% 77.5
2 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
4 x 2 @ 80% 122.5

Chest muscles

3 x 6 @

Deadlift

1 x 3 @ 50% 120.0
2 x 2 @ 60% 145.0
2 x 2 @ 70% 167.5
4 x 2 @ 75% 180.0

Abs

3 x 8 @

Week 4 - Day 3
Squat

1 x 3 @ 50% 112.5
1 x 3 @ 60% 132.5
2 x 3 @ 70% 155.0
3 x 2 @ 75% 167.5

Benchpress

1 x 3 @ 50% 77.5
1 x 3 @ 60% 92.5
2 x 3 @ 70% 107.5
4 x 2 @ 80% 122.5

Flyes

3 x 6 @

Good Mornings (Seated)

4 x 4 @

Week 4 - Day 4
Rest!

Week 5 - Day 1
Deadlift
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
1 x 3 @ 50% 120.0
2 x 3 @ 60% 145.0
3 x 2 @ 70% 167.5

Benchpress

1 x 3 @ 50% 77.5
2 x 3 @ 60% 92.5
2 x 2 @ 70% 107.5
2 x 1 @ 75% 115.0

Abs

2 x 8 @

Week 5 - Day 2
Squat

1 x 3 @ 50% 112.5
2 x 3 @ 60% 132.5
3 x 2 @ 70% 155.0

Benchpress

1 x 3 @ 50% 77.5
2 x 3 @ 60% 92.5
3 x 2 @ 70% 107.5

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!
fter the
Sunday
Max
Benchpress 152.50
Squat 222.50
Deadlift 240.00
Program by: Boris Sheiko - http://www.zyworld.com/powerlifting/

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% 77.5

Updates: November 7, 2008 Numerous programs added:

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

for lower qualification lifter

-minor adjustments)
Round to nearest 2.5 unit(s)