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%
77.5
92.5
107.5
115.0
6
6
6
@
@
@
40%
50%
60%
90.0
112.5
132.5
5
5
4
@
@
@
50%
60%
70%
77.5
92.5
107.5
Squat
1 x
1 x
4 x
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
77.5
92.5
107.5
115.0
122.5
115.0
107.5
92.5
77.5
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%
77.5
92.5
107.5
122.5
5
4
3
@
@
@
50%
60%
70%
112.5
132.5
155.0
Squat
1 x
1 x
4 x
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%
77.5
92.5
100.0
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%
77.5
92.5
107.5
122.5
55%
65%
75%
85.0
100.0
115.0
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%
77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
100.0
85.0
5
5
4
@
@
@
50%
60%
65%
112.5
132.5
145.0
Squat
1 x
1 x
5 x
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%
77.5
92.5
107.5
122.5
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%
52.5
67.5
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
77.5
92.5
100.0
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%
77.5
100.0
115.0
130.0
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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
77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
92.5
77.5
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
77.5
92.5
107.5
122.5
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%
77.5
92.5
107.5
122.5
5
5
4
@
@
@
50%
60%
70%
112.5
132.5
155.0
@
@
@
50%
60%
70%
77.5
92.5
107.5
Squat
1 x
1 x
4 x
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 @
77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
92.5
77.5
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%
77.5
92.5
107.5
122.5
50%
60%
70%
77.5
92.5
107.5
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
77.5
92.5
100.0
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.
ng cycle
g cycle.
Boris Sheiko - Program 32
Week 1 - Day 1
Squat
1
1
2
3
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
75%
112.5
132.5
155.0
167.5
@
@
@
@
50%
60%
70%
75%
77.5
92.5
107.5
115.0
Benchpress
1
1
2
3
x
x
x
x
3
3
3
2
Flat Dumbell Flies
3 x 10 @
Boris Sheiko - Program 32
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%
112.5
132.5
155.0
177.5
200.0
3
3
2
2
1
1
@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%
77.5
92.5
107.5
122.5
137.5
5
4
3
2
1
1
@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%
120.0
145.0
167.5
192.5
215.0
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 32
Week 1 - Day 3
Squat
1
2
2
4
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
75%
112.5
132.5
155.0
167.5
@
@
@
@
50%
60%
70%
75%
77.5
92.5
107.5
115.0
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%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
55%
65%
75%
122.5
145.0
167.5
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 32
Boris Sheiko - Program 32
Week 2 - Day 2
Deadlift Standing on Boxes
1
2
2
1
x
x
x
x
3
2
2
3
@
@
@
@
50%
60%
65%
70%
120.0
145.0
155.0
167.5
@
@
@
@
@
50%
60%
70%
80%
85%
77.5
92.5
107.5
122.5
130.0
50%
60%
70%
80%
120.0
145.0
167.5
192.5
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 32
Week 2 - Day 3
Benchpress
1
1
2
5
x
x
x
x
3
3
3
3
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
5
4
3
3
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
Squat
1
1
2
6
x
x
x
x
Benchpress
1
1
2
5
x
x
x
x
3
3
3
3
Flyes
5 x 10 @
Goodmornings
5 x
Boris Sheiko - Program 32
Week 3 - Day 1
Squat
1
1
2
5
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@
@
@
@
@
55%
65%
70%
80%
85%
85.0
100.0
107.5
122.5
130.0
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 32
Week 3 - Day 2
Benchpress
1
1
2
5
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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%
120.0
145.0
167.5
180.0
Boris Sheiko - Program 32
Week 3 - Day 3
Squat
1
2
2
3
x
x
x
x
3
3
2
2
@
@
@
@
50%
60%
70%
75%
112.5
132.5
155.0
167.5
@
@
@
@
50%
60%
70%
75%
77.5
92.5
107.5
115.0
Benchpress
1
1
2
4
x
x
x
x
3
3
3
2
Goodmornings (seated)
5 x
Boris Sheiko - Program 32
Week 4 - Day 1
Benchpress
1
2
2
4
x
x
x
x
3
3
2
1
@
@
@
@
50%
60%
70%
75%
77.5
92.5
107.5
115.0
3
2
2
@
@
@
50%
60%
70%
120.0
145.0
167.5
Deadlift
1 x
2 x
4 x
Abs
2 x
Boris Sheiko - Program 32
Week 4 - Day 2
Squat
1 x
2 x
3 x
3
3
2
@
@
@
50%
60%
70%
112.5
132.5
155.0
@
@
@
50%
60%
70%
77.5
92.5
107.5
Benchpress
1 x
2 x
3 x
3
3
2
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.
ete on
Boris Sheiko program 29
Week 1 - Day 1
Benchpress
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
75%
77.5
92.5
107.5
115.0
5
5
5
@ 50%
@ 60%
@ 70%
112.5
132.5
155.0
@ 50%
@ 60%
@ 70%
77.5
92.5
107.5
Squat
1 x
2 x
5 x
Benchpress
1 x
2 x
4 x
6
6
4
Flat Dumbell Flies
5 x 10 @
Goodmornings (standing)
5 x
Boris Sheiko program 29
Week 1 - Day 2
Deadlift to Knees
1
1
2
4
x
x
x
x
3
3
3
3
@
@
@
@
50%
60%
70%
75%
120.0
145.0
167.5
180.0
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%
132.5
155.0
180.0
205.0
Boris Sheiko program 29
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%
77.5
92.5
107.5
115.0
122.5
115.0
107.5
92.5
77.5
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%
112.5
132.5
155.0
167.5
Boris Sheiko program 29
Week 2 - Day 1
Squat
1
2
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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
100.0
122.5
132.5
Boris Sheiko program 29
Week 2 - Day 2
Deadlift Up To Knees
1
1
2
4
x
x
x
x
3
3
3
2
@
@
@
@
50%
60%
70%
75%
120.0
145.0
167.5
180.0
@ 50%
@ 60%
@ 65%
77.5
92.5
100.0
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%
132.5
155.0
180.0
192.5
Boris Sheiko program 29
Week 2 - Day 3
Squat
1
1
2
5
x
x
x
x
5
4
3
2
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@
@
@
@
@
@
@
50%
60%
70%
80%
75%
65%
55%
77.5
92.5
107.5
122.5
115.0
100.0
85.0
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
112.5
132.5
155.0
Boris Sheiko program 29
Week 3 - Day 1
Squat
1
1
2
4
x
x
x
x
5
4
3
2
@
@
@
@
55%
65%
75%
85%
122.5
145.0
167.5
190.0
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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
112.5
132.5
155.0
177.5
Boris Sheiko program 29
Week 3 - Day 2
Deadlift off box
2 x
2 x
4 x
3
3
3
@ 50%
@ 60%
@ 65%
120.0
145.0
155.0
@
@
@
@
@
@
77.5
92.5
107.5
122.5
130.0
122.5
Benchpress
1
1
2
3
2
2
x
x
x
x
x
x
5
4
3
2
2
3
50%
60%
70%
80%
85%
80%
Flat Dumbelll Flies
5 x 10 @
Deadlift from boxes
1
2
2
3
x
x
x
x
4
4
3
2
@
@
@
@
Lunges
5 x
60%
70%
80%
90%
145.0
167.5
192.5
215.0
Boris Sheiko program 29
Week 3 - Day 3
Squat
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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 program 29
Week 4 - Day 1
Squat
1
1
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@ 55%
@ 65%
@ 75%
85.0
100.0
115.0
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
90.0
112.5
132.5
Boris Sheiko program 29
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%
77.5
92.5
107.5
122.5
130.0
4
4
3
3
2
2
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
120.0
145.0
167.5
192.5
205.0
192.5
@ 50%
@ 60%
@ 70%
77.5
92.5
107.5
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 program 29
Week 4 - Day 3
Squat
1
1
2
6
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@
@
@
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
70%
60%
50%
77.5
92.5
107.5
122.5
130.0
122.5
107.5
92.5
77.5
Benchpress
1
1
2
2
2
2
1
1
1
x
x
x
x
x
x
x
x
x
6
5
4
3
2
3
4
6
8
Flat Dumbelll Flies
5 x 10 @
Dips
5 x
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%
77.5
92.5
107.5
130.0
5
5
2
2
4
6
8
7
5
3
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
70%
70%
70%
70%
70%
70%
70%
112.5
132.5
155.0
155.0
155.0
155.0
155.0
155.0
155.0
155.0
@
@
@
50%
60%
70%
77.5
92.5
107.5
50%
60%
65%
112.5
132.5
145.0
Squat
1
1
1
1
1
1
1
1
1
1
x
x
x
x
x
x
x
x
x
x
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
@
@
@
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%
#VALUE!
#VALUE!
#VALUE!
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%
77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5
60%
70%
80%
90%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Benchpress
1
1
2
2
2
2
2
2
1
1
1
1
1
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 @
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%
112.5
132.5
155.0
177.5
190.0
50%
60%
70%
80%
77.5
92.5
107.5
122.5
55%
65%
75%
122.5
145.0
167.5
Benchpress
1
2
2
6
x
x
x
x
5
4
3
2
@
@
@
@
5 x
5
5
4
@
@
@
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%
77.5
92.5
107.5
122.5
137.5
5
4
3
2
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@
@
55%
65%
85.0
100.0
Squat
1
1
2
5
x
x
x
x
Benchpress
1 x
1 x
5
5
Boris Sheiko - Program 31
5 x
75%
Flyes
5 x 10 @
Leg Press
5 x
Goodmornings (standing)
5 x
115.0
Boris Sheiko - Program 31
Week 2 - Day 2
Deadlift Standing on Boxes
1 x
2 x
4 x
3
3
3
@
@
@
50%
60%
65%
#VALUE!
#VALUE!
#VALUE!
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
85%
75%
65%
55%
77.5
92.5
107.5
115.0
122.5
130.0
115.0
100.0
85.0
50%
65%
75%
85%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Benchpress
1
1
2
2
2
2
1
1
1
x
x
x
x
x
x
x
x
x
6
5
4
3
2
1
3
5
7
Flyes
5 x 10 @
Deadlift
1
2
2
4
x
x
x
x
3
3
3
2
@
@
@
@
Squat Scissors
5 x
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
@
@
@
@
@
Incline Press
4 x
Dips
5 x
Squat
5 x 10 @
Roman Chair Situp
4 x 10 @
50%
60%
70%
80%
85%
112.5
132.5
155.0
177.5
190.0
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%
77.5
92.5
107.5
122.5
5
5
8
3
6
2
7
4
@
@
@
@
@
@
@
@
50%
60%
70%
70%
70%
70%
70%
70%
112.5
132.5
155.0
155.0
155.0
155.0
155.0
155.0
@
@
@
55%
65%
75%
85.0
100.0
115.0
Squat
1
1
1
1
1
1
1
1
x
x
x
x
x
x
x
x
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%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
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%
77.5
85.0
92.5
100.0
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5
60%
70%
80%
90%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
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 @
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%
77.5
92.5
107.5
122.5
5
4
3
3
2
3
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
112.5
132.5
155.0
177.5
190.0
177.5
@
@
@
50%
60%
70%
77.5
92.5
107.5
Squat
1
1
2
2
3
3
x
x
x
x
x
x
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%
112.5
132.5
155.0
177.5
190.0
200.0
177.5
@
@
@
@
@
50%
60%
70%
80%
85%
77.5
92.5
107.5
122.5
130.0
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%
77.5
92.5
107.5
122.5
137.5
122.5
4
4
3
2
1
@
@
@
@
@
50%
60%
70%
80%
90%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
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%
112.5
132.5
155.0
177.5
@
@
@
55%
65%
75%
85.0
100.0
115.0
50%
60%
70%
112.5
132.5
155.0
Benchpress
1 x
1 x
4 x
5
5
5
Flat Dumbelll Flies
5 x 10 @
Dips
5 x
5
5
5
@
@
@
Squat
1 x
1 x
4 x
Goodmornings (seated)
5 x
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
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
75%
77.5
92.5
107.5
115.0
5
5
5
@ 50%
@ 60%
@ 70%
112.5
132.5
155.0
@ 50%
@ 60%
@ 65%
77.5
92.5
100.0
Squat
1 x
2 x
5 x
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%
120.0
145.0
167.5
180.0
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%
120.0
145.0
167.5
192.5
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%
77.5
85.0
92.5
100.0
107.5
115.0
107.5
100.0
92.5
85.0
77.5
Flat Dumbell Flies
5 x 10 @
Squat
1
2
2
5
x
x
x
x
5
4
3
3
@
@
@
@
50%
60%
70%
75%
112.5
132.5
155.0
167.5
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%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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%
122.5
145.0
167.5
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%
120.0
145.0
167.5
@ 50%
@ 60%
@ 70%
77.5
92.5
107.5
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%
120.0
145.0
167.5
180.0
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%
112.5
132.5
155.0
167.5
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
60%
50%
77.5
92.5
107.5
115.0
122.5
115.0
107.5
92.5
77.5
Benchpress
1
1
2
2
2
1
1
1
1
x
x
x
x
x
x
x
x
x
6
5
4
3
2
4
5
6
7
Flat Dumbelll Flies
5 x 10 @
Triceps
5 x 10 @
Squat
1 x
1 x
4 x
3
3
2
@ 55%
@ 65%
@ 75%
122.5
145.0
167.5
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%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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%
112.5
132.5
155.0
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%
120.0
145.0
167.5
180.0
@
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
77.5
92.5
107.5
115.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5
Benchpress
1
1
2
2
2
2
1
1
1
1
1
x
x
x
x
x
x
x
x
x
x
x
6
5
4
3
2
3
4
5
6
7
8
Flat Dumbelll Flies
5 x 10 @
Deadlift from boxes
1 x
2 x
4 x
5
5
4
@ 60%
@ 70%
@ 80%
Lunges
5 x
Abs
3 x 10 @
145.0
167.5
192.5
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%
77.5
92.5
107.5
122.5
5
5
5
4
@
@
@
@
50%
60%
70%
75%
112.5
132.5
155.0
167.5
@ 50%
@ 60%
@ 65%
77.5
92.5
100.0
Squat
1
1
2
5
x
x
x
x
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%
112.5
132.5
155.0
177.5
190.0
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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%
112.5
132.5
155.0
177.5
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%
77.5
92.5
107.5
122.5
130.0
4
4
3
3
2
@
@
@
@
@
50%
60%
70%
80%
85%
120.0
145.0
167.5
192.5
205.0
@ 55%
@ 65%
@ 75%
85.0
100.0
115.0
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%
112.5
132.5
155.0
177.5
@ 50%
@ 60%
@ 70%
77.5
92.5
107.5
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 @
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%
77.5
92.5
107.5
122.5
5
4
3
3
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@ 50%
@ 60%
@ 70%
77.5
92.5
107.5
Squat
1
1
2
5
x
x
x
x
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%
122.5
145.0
167.5
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%
120.0
145.0
167.5
192.5
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%
77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5
Benchpress
1
1
2
2
2
2
2
2
1
1
1
1
1
Flat Dumbell Flies
5 x 10 @
Deadlift from boxes
1
2
3
4
x
x
x
x
5
4
3
2
@
@
@
@
Lunges
5 x
Abs
3 x 10 @
60%
70%
80%
90%
145.0
167.5
192.5
215.0
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%
112.5
132.5
155.0
177.5
50%
60%
70%
80%
77.5
92.5
107.5
122.5
112.5
132.5
155.0
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%
112.5
132.5
155.0
177.5
200.0
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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%
112.5
132.5
155.0
177.5
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%
120.0
145.0
167.5
180.0
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
60%
50%
77.5
92.5
107.5
115.0
122.5
115.0
107.5
92.5
77.5
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%
120.0
145.0
167.5
192.5
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%
77.5
92.5
107.5
122.5
5
5
5
@ 50%
@ 60%
@ 70%
112.5
132.5
155.0
4
3
2
@ 55%
@ 65%
@ 75%
85.0
100.0
115.0
Squat
1 x
2 x
5 x
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%
112.5
132.5
155.0
177.5
5
4
3
3
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
6
6
6
@ 50%
@ 60%
@ 65%
112.5
132.5
145.0
@ 55%
@ 65%
@ 75%
85.0
100.0
115.0
Benchpress
1
1
2
5
x
x
x
x
Squat
1 x
1 x
4 x
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%
120.0
145.0
167.5
192.5
205.0
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%
77.5
92.5
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
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 @
155.0
180.0
205.0
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%
77.5
92.5
107.5
122.5
5
4
3
3
2
3
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
112.5
132.5
155.0
177.5
190.0
177.5
@ 50%
@ 60%
@ 70%
77.5
92.5
107.5
Squat
1
1
2
2
3
3
x
x
x
x
x
x
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%
112.5
132.5
155.0
177.5
190.0
200.0
@
@
@
@
@
@
50%
60%
70%
80%
85%
80%
77.5
92.5
107.5
122.5
130.0
122.5
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
122.5
145.0
167.5
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%
120.0
145.0
167.5
180.0
5
5
4
3
3
4
5
6
7
8
9
@
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
77.5
92.5
107.5
115.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5
4
4
3
3
@
@
@
@
50%
60%
70%
80%
120.0
145.0
167.5
192.5
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%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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 - 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%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
50%
60%
70%
112.5
132.5
155.0
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%
120.0
145.0
167.5
192.5
@
@
@
@
@
@
@
@
@
@
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
77.5
92.5
107.5
115.0
122.5
115.0
107.5
100.0
92.5
77.5
Benchpress
1
1
2
2
2
2
1
1
1
1
x 6
x 5
x 4
x 3
x 2
x 3
x 4
x 6
x 8
x 10
Flyes
5 x 10 @
Deadlift up to knees
1 x
1 x
5 x
4
4
4
@
@
@
50%
60%
70%
120.0
145.0
167.5
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%
77.5
92.5
107.5
122.5
5
4
3
3
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@
@
@
55%
65%
75%
85.0
100.0
115.0
Squat
1
1
2
5
x
x
x
x
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%
120.0
145.0
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
145.0
167.5
192.5
215.0
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%
77.5
92.5
107.5
122.5
130.0
5
4
3
3
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
@
@
@
55%
65%
75%
85.0
100.0
115.0
Squat
1
1
2
5
x
x
x
x
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%
120.0
145.0
155.0
@
@
@
@
@
@
@
@
50%
60%
70%
80%
75%
70%
60%
50%
77.5
92.5
107.5
122.5
115.0
107.5
92.5
77.5
Benchpress
1
1
2
3
2
1
1
1
x
x
x
x
x
x
x
x
5
4
3
2
3
4
6
8
Flyes
5 x 10 @
Deadlift up to knees
1
1
2
5
x
x
x
x
4
4
3
3
@
@
@
@
50%
60%
70%
80%
120.0
145.0
167.5
192.5
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%
112.5
132.5
155.0
177.5
@
@
@
55%
65%
75%
85.0
100.0
115.0
50%
60%
70%
112.5
132.5
155.0
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
120.0
145.0
167.5
180.0
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%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
50%
60%
70%
112.5
132.5
155.0
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%
120.0
145.0
167.5
192.5
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%
77.5
85.0
92.5
100.0
107.5
115.0
122.5
130.0
122.5
115.0
107.5
100.0
92.5
85.0
77.5
Benchpress
1
1
1
1
1
2
2
2
2
2
1
1
1
1
1
Chest Muscles
5 x 10 @
Deadlift up to knees
1 x
1 x
5 x
4
4
4
@
@
@
50%
60%
70%
Goodmornings (seated)
5 x
120.0
145.0
167.5
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%
112.5
132.5
155.0
177.5
190.0
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
50%
60%
65%
112.5
132.5
145.0
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%
120.0
145.0
155.0
@
@
@
50%
60%
65%
77.5
92.5
100.0
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%
120.0
167.5
192.5
205.0
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%
112.5
132.5
155.0
177.5
50%
60%
70%
80%
85%
80%
77.5
92.5
107.5
122.5
130.0
122.5
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%
120.0
145.0
167.5
@
@
@
@
50%
60%
70%
75%
77.5
92.5
107.5
115.0
50%
60%
70%
80%
85%
120.0
145.0
167.5
192.5
205.0
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%
112.5
132.5
155.0
177.5
190.0
50%
60%
70%
80%
77.5
92.5
107.5
122.5
55%
65%
75%
122.5
145.0
167.5
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%
120.0
145.0
167.5
192.5
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%
145.0
167.5
192.5
215.0
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%
112.5
132.5
155.0
167.5
@
@
@
@
50%
60%
70%
75%
77.5
92.5
107.5
115.0
Benchpress
1
1
2
3
x
x
x
x
3
3
3
2
Chest Muscles
4 x
Abs
3 x 10 @
Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 1 - Day 2
Squat
1
1
2
2
1
3
x
x
x
x
x
x
3
3
3
2
1
1
@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%
112.5
132.5
155.0
177.5
200.0
3
3
3
2
1
1
@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%
77.5
92.5
107.5
122.5
137.5
3
3
2
2
1
1
@ 50%
@ 60%
@ 70%
@ 80%
@ 90%
@ 100%
120.0
145.0
167.5
192.5
215.0
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%
112.5
132.5
155.0
177.5
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
55%
65%
122.5
145.0
Benchpress
1
1
2
6
x
x
x
x
3
3
3
3
Flyes
5 x 10 @
Squat
1 x
1 x
3
3
@
@
Boris Sheiko - Candidate To Master of Sports
training period and competition period
4 x
75%
167.5
Good Mornings (seated)
5 x
Week 1 - Day 4
Deadlift up to Knees
1 x
1 x
4 x
4
4
4
@
@
@
50%
60%
70%
120.0
145.0
167.5
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%
132.5
155.0
180.0
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
1
2
3
3
x
x
x
x
x
3
3
3
3
2
@
@
@
@
@
50%
60%
70%
80%
85%
112.5
132.5
155.0
177.5
190.0
@
@
@
@
@
50%
60%
70%
80%
90%
77.5
92.5
107.5
122.5
137.5
Benchpress
1
1
2
2
2
x
x
x
x
x
3
3
3
2
1
Boris Sheiko - Candidate To Master of Sports
training period and competition period
2 x
80%
122.5
50%
60%
70%
112.5
132.5
155.0
Chest muscles
5 x 10 @
Squat
1 x
1 x
4 x
4
4
4
@
@
@
Abs
3 x 10 @
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%
120.0
145.0
167.5
192.5
205.0
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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%
132.5
155.0
180.0
Goodmornings (standing)
5 x
Week 2 - Day 3
Squat
1 x
1 x
2 x
3
3
3
@
@
@
50%
60%
70%
112.5
132.5
155.0
Boris Sheiko - Candidate To Master of Sports
training period and competition period
5 x
80%
177.5
@
@
@
@
@
50%
60%
70%
80%
85%
77.5
92.5
107.5
122.5
130.0
55%
65%
75%
122.5
145.0
167.5
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
3
3
2
@
@
@
Abs
3 x 10 @
Week 2 - Day 4
Benchpress
1 x
2 x
5 x
3
3
3
@
@
@
3
3
3
2
@
@
@
@
55%
65%
75%
85.0
100.0
115.0
50%
60%
70%
80%
120.0
145.0
167.5
192.5
Dips
5 x
Deadlift
1
1
2
6
x
x
x
x
Goodmornings (seated)
5 x
Week 3 - Day 1
Benchpress
1 x
1 x
2 x
3
3
3
@
@
@
50%
60%
70%
77.5
92.5
107.5
Boris Sheiko - Candidate To Master of Sports
training period and competition period
2 x
2 x
2
1
@
@
80%
85%
122.5
130.0
3
3
3
2
@
@
@
@
50%
60%
70%
80%
112.5
132.5
155.0
177.5
3
3
2
@
@
@
55%
65%
75%
85.0
100.0
115.0
Squat
1
1
2
5
x
x
x
x
Benchpress
1 x
1 x
4 x
Flyes
4 x
Good Mornings
4 x
Week 3 - Day 2
Benchpress
1
2
2
6
x
x
x
x
3
3
3
3
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
50%
60%
70%
80%
120.0
145.0
167.5
192.5
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 x
1 x
3
3
@
@
50%
60%
112.5
132.5
Boris Sheiko - Candidate To Master of Sports
training period and competition period
2 x
2 x
2 x
3
2
1
@
@
@
70%
80%
85%
155.0
177.5
190.0
50%
60%
70%
80%
77.5
92.5
107.5
122.5
55%
65%
75%
122.5
145.0
167.5
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
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%
120.0
145.0
167.5
180.0
Abs
Week 4 - Day 1
Squat
1 x
50%
112.5
Boris Sheiko - Candidate To Master of Sports
training period and competition period
2 x
2 x
4 x
3
3
2
@
@
@
60%
70%
80%
132.5
155.0
177.5
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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
@
@
@
@
50%
60%
70%
80%
77.5
92.5
107.5
122.5
50%
60%
70%
75%
120.0
145.0
167.5
180.0
Chest muscles
3 x
x
x
x
x
3
2
2
2
@
@
@
@
3 x
Deadlift
1
2
2
4
Abs
Week 4 - Day 3
Squat
1
1
2
3
x
x
x
x
3
3
3
2
Benchpress
@
@
@
@
50%
60%
70%
75%
112.5
132.5
155.0
167.5
Boris Sheiko - Candidate To Master of Sports
training period and competition period
1
1
2
4
x
x
x
x
3
3
3
2
@
@
@
@
3 x
50%
60%
70%
80%
77.5
92.5
107.5
122.5
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%
120.0
145.0
167.5
50%
60%
70%
75%
77.5
92.5
107.5
115.0
Benchpress
1
2
2
2
x
x
x
x
3
3
2
1
@
@
@
@
2 x
Abs
Week 5 - Day 2
Squat
1 x
2 x
3 x
3
3
2
@
@
@
50%
60%
70%
112.5
132.5
155.0
@
@
@
50%
60%
70%
77.5
92.5
107.5
Benchpress
1 x
2 x
3 x
3
3
2
Boris Sheiko - Candidate To Master of Sports
training period and competition period
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!
ng cycle
g cycle.
Sunday
Max
Benchpress
152.50
Squat
222.50
Deadlift
240.00
Program by:
Boris Sheiko - [Link]
Spreadsheet by: Klaus Jensen, kl@[Link]
2008 additions
Poul Hansen, ptpoul@[Link]
Link to Sheiko information
[Link]
Set
1
Updates:
x Reps @ Percent of best lift
x
November 7, 2008
50%
Actual weight
77.5
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
lume than 37
or lower qualification lifter
minor adjustments)
Round to nearest
2.5 unit(s)