Boris Sheiko - Bench Press specialization

Bench 4 x week
Week 1 - Day 1
Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 75% 200.0

Squat

1 x 6 @ 40% 130.0
1 x 6 @ 50% 165.0
4 x 6 @ 60% 195.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
4 x 4 @ 70% 185.0

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% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 5 @ 60% 160.0
1 x 6 @ 50% 135.0

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% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 2 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
4 x 3 @ 70% 225.0

Close Grip Benchpress

1 x 4 @ 50% 135.0
2 x 4 @ 60% 160.0
5 x 3 @ 65% 170.0

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% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 2 @ 80% 210.0

Leg Press

5 x 6 @

Benchpress

1 x 5 @ 55% 145.0
1 x 4 @ 65% 170.0
5 x 3 @ 75% 200.0

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% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
1 x 2 @ 85% 225.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 5 @ 65% 170.0
1 x 7 @ 55% 145.0

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
5 x 4 @ 65% 210.0

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% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Leg Extension

5 x 8 @

Wide-grip Bench Press

2 x 8 @ 35% 95.0
4 x 6 @ 45% 120.0

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% 135.0
1 x 6 @ 60% 160.0
4 x 6 @ 65% 170.0

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% 135.0
1 x 4 @ 65% 170.0
2 x 3 @ 75% 200.0
4 x 2 @ 85% 225.0

Leg Extension

5 x 10 @

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
1 x 3 @ 70% 185.0
4 x 3 @ 80% 210.0

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% 135.0
1 x 5 @ 60% 160.0
1 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 2 @ 85% 225.0
2 x 2 @ 80% 210.0
1 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 6 @ 60% 160.0
1 x 8 @ 50% 135.0

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% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
8 x 3 @ 80% 210.0

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% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
4 x 4 @ 70% 225.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
4 x 5 @ 70% 185.0

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% 135.0
1 x 5 @ 60% 160.0
2 x 5 @ 70% 185.0
2 x 4 @ 75% 200.0
2 x 3 @ 80% 210.0
2 x 2 @ 85% 225.0
2 x 3 @ 80% 210.0
1 x 4 @ 75% 200.0
1 x 6 @ 70% 185.0
1 x 8 @ 60% 160.0
1 x 10 @ 50% 135.0

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% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Leg Extension

5 x 8 @

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
4 x 5 @ 70% 185.0

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% 135.0
1 x 6 @ 60% 160.0
5 x 6 @ 65% 170.0

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.
after the
 Boris Sheiko - Program 31

Week 1 - Day 1
Squat

1 x 3 @ 50% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
3 x 2 @ 75% 245.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
3 x 2 @ 75% 200.0

Flat Dumbell Flies

3 x 10 @
 Boris Sheiko - Program 31

Week 1 - Day 2
Squat

1 x 3 @ 50% 165.0
2 x 3 @ 60% 195.0
2 x 2 @ 70% 225.0
1 x 2 @ 80% 260.0
1 x 1 @ 90% 295.0
3 x 1 @ 100%

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 2 @ 70% 185.0
1 x 2 @ 80% 210.0
1 x 1 @ 90% 240.0
3 x 1 @ 100%

Deadlift

1 x 5 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
1 x 2 @ 80% 340.0
1 x 1 @ 90% 385.0
3 x 1 @ 100%
 Boris Sheiko - Program 31

Week 1 - Day 3
Squat

1 x 3 @ 50% 165.0
2 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
4 x 2 @ 75% 245.0

Benchpress

1 x 3 @ 50% 135.0
2 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
4 x 2 @ 75% 200.0

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% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
4 x 2 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Flyes

5 x 10 @

Squat

1 x 3 @ 55% 180.0
2 x 3 @ 65% 210.0
4 x 3 @ 75% 245.0
 Boris Sheiko - Program 31

Week 2 - Day 2
Deadlift Standing on Boxes

1 x 3 @ 50% 215.0
2 x 2 @ 60% 255.0
2 x 2 @ 65% 275.0
1 x 3 @ 70% 300.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 3 @ 80% 210.0
3 x 2 @ 85% 225.0

Flyes

5 x 10 @

Deadlift

1 x 3 @ 50% 215.0
1 x 3 @ 60% 255.0
2 x 3 @ 70% 300.0
5 x 3 @ 80% 340.0

Abs

3 x 10 @
 Boris Sheiko - Program 31

Week 2 - Day 3
Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
6 x 3 @ 80% 260.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Flyes

5 x 10 @

Goodmornings

5 x 5 @
 Boris Sheiko - Program 31

Week 3 - Day 1
Squat

1 x 3 @ 50% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 2 @ 80% 260.0

Benchpress

1 x 5 @ 55% 145.0
1 x 5 @ 65% 170.0
2 x 3 @ 70% 185.0
3 x 2 @ 80% 210.0
3 x 1 @ 85% 225.0

Flat Dumbell Flyes

4 x 8 @

abs

3 x 10 @
 Boris Sheiko - Program 31

Week 3 - Day 2
Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 2 @ 80% 210.0

Flat Dumbelll Flies

4 x 8 @

Deadlift

1 x 3 @ 50% 215.0
2 x 3 @ 60% 255.0
2 x 3 @ 70% 300.0
5 x 2 @ 75% 320.0

Goodmornings

5 x 5 @
 Boris Sheiko - Program 31

Week 3 - Day 3
Squat

1 x 3 @ 50% 165.0
2 x 3 @ 60% 195.0
2 x 2 @ 70% 225.0
3 x 2 @ 75% 245.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
4 x 2 @ 75% 200.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Program 31

Week 4 - Day 1
Benchpress

1 x 3 @ 50% 135.0
2 x 3 @ 60% 160.0
2 x 2 @ 70% 185.0
4 x 1 @ 75% 200.0

Deadlift

1 x 3 @ 50% 215.0
2 x 2 @ 60% 255.0
4 x 2 @ 70% 300.0

Abs

2 x 8 @
 Boris Sheiko - Program 31

Week 4 - Day 2
Squat

1 x 3 @ 50% 165.0
2 x 3 @ 60% 195.0
3 x 2 @ 70% 225.0

Benchpress

1 x 3 @ 50% 135.0
2 x 3 @ 60% 160.0
3 x 2 @ 70% 185.0
 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.
ay 2 should
 Boris Sheiko - Beginners training program 1

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 135.0
2 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 75% 200.0

Squat

1 x 5 @ 50% 165.0
2 x 5 @ 60% 195.0
5 x 5 @ 70% 225.0

Benchpress

1 x 6 @ 50% 135.0
2 x 6 @ 60% 160.0
4 x 4 @ 70% 185.0

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% 215.0
1 x 3 @ 60% 255.0
2 x 3 @ 70% 300.0
4 x 3 @ 75% 320.0

Incline Benchpress

4 x 6 @

Dips

5 x 5 @

Deadlift from boxes

1 x 4 @ 55% 235.0
1 x 4 @ 65% 275.0
2 x 4 @ 75% 320.0
4 x 3 @ 85% 360.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 3
Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
1 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 6 @ 60% 160.0
1 x 8 @ 50% 135.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 75% 245.0

Goodmornings

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 1
Squat

1 x 5 @ 50% 165.0
2 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 2 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 2 @ 70% 185.0
5 x 3 @ 80% 210.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Front Squat

2 x 3 @ 45% 145.0
2 x 3 @ 55% 180.0
4 x 2 @ 60% 195.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 2
Deadlift Up To Knees

1 x 3 @ 50% 215.0
1 x 3 @ 60% 255.0
2 x 3 @ 70% 300.0
4 x 2 @ 75% 320.0

Benchpress

1 x 6 @ 50% 135.0
2 x 6 @ 60% 160.0
4 x 6 @ 65% 170.0

Deadlift from Boxes

1 x 4 @ 55% 235.0
1 x 4 @ 65% 275.0
2 x 4 @ 75% 320.0
4 x 4 @ 80% 340.0

Lunges

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 3
Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 2 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 2 @ 80% 210.0
1 x 3 @ 75% 200.0
1 x 5 @ 65% 170.0
1 x 7 @ 55% 145.0

Flat Dumbelll Flies

5 x 10 @

Squat

1 x 5 @ 50% 165.0
2 x 5 @ 60% 195.0
4 x 4 @ 70% 225.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 1
Squat

1 x 5 @ 55% 180.0
1 x 4 @ 65% 210.0
2 x 3 @ 75% 245.0
4 x 2 @ 85% 275.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Squat

1 x 3 @ 50% 165.0
1 x 3 @ 60% 195.0
1 x 3 @ 70% 225.0
4 x 3 @ 80% 260.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 2
Deadlift off box

2 x 3 @ 50% 215.0
2 x 3 @ 60% 255.0
4 x 3 @ 65% 275.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
3 x 2 @ 80% 210.0
2 x 2 @ 85% 225.0
2 x 3 @ 80% 210.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 4 @ 60% 255.0
2 x 4 @ 70% 300.0
2 x 3 @ 80% 340.0
3 x 2 @ 90% 385.0

Lunges

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 3
Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
6 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
7 x 3 @ 80% 210.0

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 55% 145.0
1 x 5 @ 65% 170.0
5 x 4 @ 75% 200.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Front Squats

2 x 5 @ 40% 130.0
2 x 4 @ 50% 165.0
3 x 3 @ 60% 195.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 3 @ 80% 210.0
3 x 2 @ 85% 225.0

Deadlift

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
2 x 3 @ 80% 340.0
3 x 2 @ 85% 360.0
3 x 2 @ 80% 340.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
4 x 5 @ 70% 185.0

Flat Dumbell Flies

5 x 10 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 3
Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
6 x 3 @ 80% 260.0

Benchpress

1 x 6 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 80% 210.0
2 x 2 @ 85% 225.0
2 x 3 @ 80% 210.0
1 x 4 @ 70% 185.0
1 x 6 @ 60% 160.0
1 x 8 @ 50% 135.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Program 31

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
4 x 2 @ 85% 225.0

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
1 x 2 @ 70% 225.0
1 x 2 @ 70% 225.0
1 x 4 @ 70% 225.0
1 x 6 @ 70% 225.0
1 x 8 @ 70% 225.0
1 x 7 @ 70% 225.0
1 x 5 @ 70% 225.0
1 x 3 @ 70% 225.0

Benchpress

1 x 6 @ 50% 135.0
2 x 6 @ 60% 160.0
4 x 6 @ 70% 185.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 165.0
2 x 5 @ 60% 195.0
4 x 4 @ 65% 210.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Program 31

Week 1 - Day 2
Deadlift to Knees

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

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 1 @ 85% 225.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 6 @ 65% 170.0
1 x 8 @ 60% 160.0
1 x 10 @ 55% 145.0
1 x 12 @ 50% 135.0

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

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

Squat Scissors

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Program 31

Week 1 - Day 3
Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
2 x 3 @ 80% 260.0
3 x 2 @ 85% 275.0

Benchpress

1 x 5 @ 50% 135.0
2 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 2 @ 80% 210.0

Dips

5 x 6 @

Squat

1 x 5 @ 55% 180.0
2 x 5 @ 65% 210.0
4 x 4 @ 75% 245.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 2 - Day 1
Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 2 @ 80% 210.0
3 x 1 @ 90% 240.0

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 2 @ 80% 260.0

Benchpress

1 x 5 @ 55% 145.0
1 x 5 @ 65% 170.0
5 x 4 @ 75% 200.0

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

Benchpress

1 x 6 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 1 @ 85% 225.0
1 x 3 @ 75% 200.0
1 x 5 @ 65% 170.0
1 x 7 @ 55% 145.0

Flyes

5 x 10 @

Deadlift

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

Squat Scissors

5 x 5 @

Abs

4 x 10 @
 Boris Sheiko - Program 31

Week 2 - Day 3
Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
2 x 2 @ 80% 260.0
4 x 2 @ 85% 275.0

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% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
1 x 8 @ 70% 225.0
1 x 3 @ 70% 225.0
1 x 6 @ 70% 225.0
1 x 2 @ 70% 225.0
1 x 7 @ 70% 225.0
1 x 4 @ 70% 225.0

Benchpress

1 x 5 @ 55% 145.0
1 x 5 @ 65% 170.0
5 x 5 @ 75% 200.0

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

Benchpress

1 x 8 @ 50% 135.0
1 x 7 @ 55% 145.0
1 x 6 @ 60% 160.0
1 x 5 @ 65% 170.0
1 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 1 @ 85% 225.0
2 x 2 @ 80% 210.0
1 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 6 @ 65% 170.0
1 x 8 @ 60% 160.0
1 x 10 @ 55% 145.0
1 x 12 @ 50% 135.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

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

Leg Press

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Program 31

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
2 x 3 @ 80% 260.0
3 x 2 @ 85% 275.0
3 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
2 x 5 @ 60% 160.0
5 x 5 @ 70% 185.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Program 31

Week 4 - Day 1
Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
2 x 3 @ 80% 260.0
2 x 2 @ 85% 275.0
3 x 1 @ 90% 295.0
2 x 2 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 3 @ 80% 210.0
4 x 2 @ 85% 225.0

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% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 2 @ 80% 210.0
3 x 1 @ 90% 240.0
2 x 3 @ 80% 210.0

Deadlift

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

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 55% 145.0
1 x 5 @ 65% 170.0
4 x 5 @ 75% 200.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
4 x 5 @ 70% 225.0

Goodmornings (seated)

5 x 5 @
 Program 30 - beginners 2

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 135.0
2 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
5 x 5 @ 70% 185.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 55% 180.0
1 x 4 @ 65% 210.0
5 x 3 @ 75% 245.0

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 1 - Day 2
Deadlift

1 x 4 @ 50% 215.0
2 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
5 x 3 @ 80% 340.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 1 @ 85% 225.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 6 @ 65% 170.0
1 x 8 @ 60% 160.0
1 x 10 @ 55% 145.0
1 x 12 @ 50% 135.0

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 255.0
2 x 4 @ 70% 300.0
3 x 3 @ 80% 340.0
4 x 2 @ 90% 385.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Program 30 - beginners 2

Week 1 - Day 3
Squat

1 x 5 @ 50% 165.0
2 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
2 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 2 @ 80% 210.0

Dips

5 x 6 @

Squat

1 x 5 @ 50% 165.0
2 x 5 @ 60% 195.0
4 x 4 @ 70% 225.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 1
Squat

1 x 5 @ 50% 165.0
2 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
2 x 2 @ 80% 260.0
3 x 1 @ 90% 295.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 2 @ 80% 210.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands wider than shoulders)

5 x 10 @

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
4 x 2 @ 80% 260.0

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 215.0
2 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
4 x 3 @ 75% 320.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
2 x 5 @ 70% 185.0
1 x 7 @ 60% 160.0
1 x 9 @ 50% 135.0

Flat Dumbell Flies

5 x 10 @

Deadlift

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
5 x 3 @ 80% 340.0

Lunges

5 x 5 @
 Program 30 - beginners 2

Week 2 - Day 3
Benchpress

1 x 5 @ 50% 135.0
2 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 2 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
2 x 5 @ 60% 195.0
5 x 5 @ 70% 225.0

Benchpress

1 x 4 @ 55% 145.0
1 x 3 @ 65% 170.0
5 x 2 @ 75% 200.0

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% 165.0
2 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Squat

1 x 6 @ 50% 165.0
1 x 6 @ 60% 195.0
4 x 6 @ 65% 210.0

Benchpress

1 x 5 @ 55% 145.0
2 x 5 @ 65% 170.0
4 x 4 @ 75% 200.0

Flat Dumbell Flyes

5 x 10 @

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 3 - Day 2
Deadlift

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
3 x 3 @ 80% 340.0
3 x 2 @ 85% 360.0

Benchpress

1 x 6 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 1 @ 85% 225.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 5 @ 70% 185.0
1 x 7 @ 65% 170.0
1 x 9 @ 60% 160.0
1 x 11 @ 55% 55.0
1 x 13 @ 50% 50.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 65% 275.0
2 x 5 @ 75% 320.0
4 x 4 @ 85% 360.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Program 30 - beginners 2

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
2 x 3 @ 80% 260.0
3 x 2 @ 85% 275.0
3 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
2 x 5 @ 60% 160.0
5 x 5 @ 70% 185.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @
 Program 30 - beginners 2

Week 4 - Day 1
Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
2 x 3 @ 80% 260.0
2 x 2 @ 85% 275.0
2 x 1 @ 90% 295.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 3 @ 80% 210.0
2 x 2 @ 85% 225.0
2 x 3 @ 80% 210.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 4 @ 55% 180.0
1 x 4 @ 65% 210.0
5 x 3 @ 75% 245.0

Goodmornings (standing)

5 x 5 @
 Program 30 - beginners 2

Week 4 - Day 2
Deadlift Up To Knees

1 x 3 @ 50% 215.0
2 x 3 @ 60% 255.0
2 x 3 @ 70% 300.0
4 x 2 @ 75% 320.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 3 @ 80% 210.0
1 x 4 @ 75% 200.0
1 x 5 @ 70% 185.0
1 x 6 @ 65% 170.0
1 x 7 @ 60% 160.0
1 x 8 @ 55% 145.0
1 x 9 @ 50% 135.0

Deadlift

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
6 x 3 @ 80% 340.0

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
7 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 2 @ 80% 210.0

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% 135.0
2 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 75% 200.0

Squat

1 x 5 @ 50% 165.0
2 x 5 @ 60% 195.0
5 x 5 @ 70% 225.0

Benchpress

1 x 6 @ 50% 135.0
2 x 6 @ 60% 160.0
4 x 6 @ 65% 170.0

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% 215.0
2 x 5 @ 60% 255.0
2 x 4 @ 70% 300.0
4 x 3 @ 75% 320.0

Incline Benchpress

6 x 4 @

Dips

5 x 5 @

Deadlift from boxes

1 x 5 @ 50% 215.0
2 x 5 @ 60% 255.0
2 x 4 @ 70% 300.0
4 x 3 @ 80% 340.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 3
Benchpress

1 x 7 @ 50% 135.0
1 x 6 @ 55% 145.0
1 x 5 @ 60% 160.0
1 x 4 @ 65% 170.0
2 x 3 @ 70% 185.0
2 x 2 @ 75% 200.0
2 x 3 @ 70% 185.0
1 x 4 @ 65% 170.0
1 x 6 @ 60% 160.0
1 x 8 @ 55% 145.0
1 x 10 @ 50% 135.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 165.0
2 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 75% 245.0

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% 165.0
2 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 2 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 2 @ 80% 210.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Squat

1 x 3 @ 55% 180.0
1 x 3 @ 65% 210.0
4 x 3 @ 75% 245.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 215.0
2 x 4 @ 60% 255.0
4 x 4 @ 70% 300.0

Benchpress

1 x 5 @ 50% 135.0
2 x 5 @ 60% 160.0
5 x 4 @ 70% 185.0

Flyes

5 x 10 @

Deadlift

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
5 x 3 @ 75% 320.0

Lunges

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 2 - Day 3
Squat

1 x 4 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
6 x 3 @ 75% 245.0

Benchpress

1 x 6 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
1 x 4 @ 75% 200.0
1 x 5 @ 70% 185.0
1 x 6 @ 60% 160.0
1 x 7 @ 50% 135.0

Flat Dumbelll Flies

5 x 10 @

Triceps

5 x 10 @

Squat

1 x 3 @ 55% 180.0
1 x 3 @ 65% 210.0
4 x 2 @ 75% 245.0

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 1
Squat

1 x 5 @ 50% 165.0
2 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
5 x 5 @ 70% 225.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 4 @ 70% 300.0
4 x 4 @ 75% 320.0

Benchpress

1 x 6 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 5 @ 65% 170.0
1 x 6 @ 60% 160.0
1 x 7 @ 55% 145.0
1 x 8 @ 50% 135.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 255.0
2 x 5 @ 70% 300.0
4 x 4 @ 80% 340.0

Lunges

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Beginners training program 1

Week 3 - Day 3
Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 2 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
2 x 5 @ 70% 225.0
5 x 4 @ 75% 245.0

Benchpress

1 x 6 @ 50% 135.0
2 x 6 @ 60% 160.0
4 x 6 @ 65% 170.0

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0
3 x 2 @ 85% 275.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
4 x 2 @ 80% 260.0

Goodmornings (standing)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 4 - Day 2
Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 3 @ 80% 210.0
3 x 2 @ 85% 225.0

Deadlift

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
2 x 3 @ 80% 340.0
3 x 2 @ 85% 360.0

Benchpress

1 x 5 @ 55% 145.0
1 x 5 @ 65% 170.0
4 x 4 @ 75% 200.0

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
6 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
5 x 5 @ 70% 185.0

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% 165.0
2 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 2 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
5 x 4 @ 70% 225.0

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% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
5 x 3 @ 80% 340.0

Benchpress

1 x 6 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 6 @ 65% 170.0
1 x 8 @ 60% 160.0
1 x 10 @ 50% 135.0

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
5 x 4 @ 70% 300.0

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% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 55% 145.0
1 x 4 @ 65% 170.0
5 x 3 @ 75% 200.0

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% 215.0
4 x 2 @ 60% 255.0

Incline Benchpress

4 x 6 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 4 @ 60% 255.0
2 x 4 @ 70% 300.0
2 x 3 @ 80% 340.0
4 x 2 @ 90% 385.0

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% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
3 x 3 @ 80% 210.0
3 x 2 @ 85% 225.0

Squat

1 x 5 @ 50% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 4 @ 55% 145.0
2 x 4 @ 65% 170.0
4 x 4 @ 75% 200.0

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% 215.0
2 x 3 @ 60% 255.0
4 x 2 @ 65% 275.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
3 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 6 @ 60% 160.0
1 x 8 @ 50% 135.0

Flyes

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
5 x 3 @ 80% 340.0

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 55% 145.0
1 x 4 @ 65% 170.0
5 x 3 @ 75% 200.0

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
4 x 4 @ 70% 225.0

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% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
5 x 2 @ 75% 320.0

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Flyes

5 x 10 @

Squat

1 x 5 @ 50% 165.0
1 x 5 @ 60% 195.0
5 x 5 @ 70% 225.0

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% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
5 x 3 @ 80% 340.0

Benchpress

1 x 8 @ 50% 135.0
1 x 7 @ 55% 145.0
1 x 6 @ 60% 160.0
1 x 5 @ 65% 170.0
1 x 4 @ 70% 185.0
2 x 3 @ 75% 200.0
2 x 2 @ 80% 210.0
2 x 1 @ 85% 225.0
2 x 2 @ 80% 210.0
2 x 3 @ 75% 200.0
1 x 4 @ 70% 185.0
1 x 6 @ 65% 170.0
1 x 8 @ 60% 160.0
1 x 10 @ 55% 145.0
1 x 12 @ 50% 135.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
5 x 4 @ 70% 300.0

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
3 x 3 @ 80% 260.0
3 x 2 @ 85% 275.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Chest Muscles

5 x 10 @

Squat

1 x 6 @ 50% 165.0
1 x 6 @ 60% 195.0
4 x 6 @ 65% 210.0

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% 215.0
2 x 3 @ 60% 255.0
4 x 3 @ 65% 275.0

Benchpress

1 x 6 @ 50% 135.0
1 x 6 @ 60% 160.0
5 x 6 @ 65% 170.0

Triceps

5 x 10 @

Deadlift off boxes

1 x 4 @ 50% 215.0
2 x 4 @ 70% 300.0
2 x 4 @ 80% 340.0
4 x 4 @ 85% 360.0

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
7 x 3 @ 80% 260.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 3 @ 80% 210.0
3 x 2 @ 85% 225.0
2 x 3 @ 80% 210.0

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% 215.0
2 x 3 @ 60% 255.0
4 x 2 @ 70% 300.0

Benchpress

1 x 5 @ 50% 135.0
1 x 5 @ 60% 160.0
2 x 5 @ 70% 185.0
5 x 4 @ 75% 200.0

Chest muscles

5 x 10 @

Deadlift

1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
3 x 3 @ 80% 340.0
3 x 2 @ 85% 360.0

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% 165.0
1 x 4 @ 60% 195.0
2 x 3 @ 70% 225.0
3 x 3 @ 80% 260.0
3 x 2 @ 85% 275.0

Benchpress

1 x 5 @ 50% 135.0
1 x 4 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Dips

5 x 6 @

Chest Muscles

5 x 10 @

Squat

1 x 4 @ 55% 180.0
1 x 3 @ 65% 210.0
5 x 3 @ 75% 245.0

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% 215.0
1 x 4 @ 60% 255.0
2 x 3 @ 70% 300.0
4 x 2 @ 80% 340.0

Push ups

5 x 5 @

Incline Benchpress

6 x 4 @

Deadlift off boxes

1 x 4 @ 60% 255.0
1 x 4 @ 70% 300.0
2 x 3 @ 80% 340.0
4 x 3 @ 90% 385.0

Goodmornings (seated)

5 x 5 @

Competition Period
Week 1 - Day 1
Squat

1 x 3 @ 50% 165.0
2 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
3 x 2 @ 75% 245.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
3 x 2 @ 75% 200.0

Chest Muscles

4 x 8 @

Abs

3 x 10 @

Week 1 - Day 2
Squat
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
1 x 3 @ 50% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
2 x 2 @ 80% 260.0
1 x 1 @ 90% 295.0
3 x 1 @ 100%

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 2 @ 80% 210.0
1 x 1 @ 90% 240.0
3 x 1 @ 100%

Deadlift

1 x 3 @ 50% 215.0
1 x 3 @ 60% 255.0
2 x 2 @ 70% 300.0
1 x 2 @ 80% 340.0
1 x 1 @ 90% 385.0
3 x 1 @ 100%

Week 1 - Day 3
Squat

1 x 3 @ 50% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
6 x 2 @ 80% 260.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Flyes

5 x 10 @

Squat

1 x 3 @ 55% 180.0
1 x 3 @ 65% 210.0
4 x 3 @ 75% 245.0

Good Mornings (seated)

5 x 5 @

Week 1 - Day 4
Deadlift up to Knees
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
1 x 4 @ 50% 215.0
1 x 4 @ 60% 255.0
4 x 4 @ 70% 300.0

Incline Benchpress

6 x 4 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 3 @ 55% 235.0
1 x 3 @ 65% 275.0
2 x 3 @ 75% 320.0
4 x 3 @ 85% 360.0

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% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
3 x 3 @ 80% 260.0
3 x 2 @ 85% 275.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 2 @ 80% 210.0
2 x 1 @ 90% 240.0
2 x 2 @ 80% 210.0

Chest muscles

5 x 10 @

Squat

1 x 4 @ 50% 165.0
1 x 4 @ 60% 195.0
4 x 4 @ 70% 225.0

Abs

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

1 x 3 @ 50% 215.0
1 x 3 @ 60% 255.0
2 x 3 @ 70% 300.0
3 x 3 @ 80% 340.0
3 x 2 @ 85% 360.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 3 @ 80% 210.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 3 @ 55% 235.0
1 x 3 @ 65% 275.0
4 x 3 @ 75% 320.0

Goodmornings (standing)

5 x 5 @

Week 2 - Day 3
Squat

1 x 3 @ 50% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 3 @ 80% 260.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 2 @ 80% 210.0
3 x 1 @ 85% 225.0

Chest Muscles

5 x 10 @

Squat

1 x 3 @ 55% 180.0
1 x 3 @ 65% 210.0
4 x 2 @ 75% 245.0

Abs
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
3 x 10 @

Week 2 - Day 4
Benchpress

1 x 3 @ 55% 145.0
2 x 3 @ 65% 170.0
5 x 3 @ 75% 200.0

Dips

5 x 4 @

Deadlift

1 x 3 @ 50% 215.0
1 x 3 @ 60% 255.0
2 x 3 @ 70% 300.0
6 x 2 @ 80% 340.0

Goodmornings (seated)

5 x 5 @

Week 3 - Day 1
Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
2 x 2 @ 80% 210.0
2 x 1 @ 85% 225.0

Squat

1 x 3 @ 50% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
5 x 2 @ 80% 260.0

Benchpress

1 x 3 @ 55% 145.0
1 x 3 @ 65% 170.0
4 x 2 @ 75% 200.0

Flyes

4 x 8 @

Good Mornings

4 x 5 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 3 - Day 2
Benchpress

1 x 3 @ 50% 135.0
2 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
6 x 3 @ 80% 210.0

Chest Muscles

4 x 8 @

Deadlift

1 x 3 @ 50% 215.0
1 x 3 @ 60% 255.0
2 x 2 @ 70% 300.0
5 x 2 @ 80% 340.0

Abs

3 x 8 @

Week 3 - Day 3
Squat

1 x 3 @ 50% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
2 x 2 @ 80% 260.0
2 x 1 @ 85% 275.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 2 @ 80% 210.0

Flyes

4 x 8 @

Squat

1 x 3 @ 55% 180.0
1 x 3 @ 65% 210.0
4 x 3 @ 75% 245.0

Good Mornings

4 x 4 @

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

Dips

5 x 4 @

Triceps

5 x 10 @

Deadlift

1 x 3 @ 50% 215.0
2 x 3 @ 60% 255.0
2 x 3 @ 70% 300.0
4 x 3 @ 75% 320.0

Abs

4 x 8 @

Week 4 - Day 1
Squat

1 x 3 @ 50% 165.0
2 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
4 x 2 @ 80% 260.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
5 x 2 @ 80% 210.0

Flyes

4 x 6 @

Good Mornings

4 x 4 @

Week 4 - Day 2
Benchpress

1 x 3 @ 50% 135.0
2 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
4 x 2 @ 80% 210.0

Chest muscles

3 x 6 @

Deadlift
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
1 x 3 @ 50% 215.0
2 x 2 @ 60% 255.0
2 x 2 @ 70% 300.0
4 x 2 @ 75% 320.0

Abs

3 x 8 @

Week 4 - Day 3
Squat

1 x 3 @ 50% 165.0
1 x 3 @ 60% 195.0
2 x 3 @ 70% 225.0
3 x 2 @ 75% 245.0

Benchpress

1 x 3 @ 50% 135.0
1 x 3 @ 60% 160.0
2 x 3 @ 70% 185.0
4 x 2 @ 80% 210.0

Flyes

3 x 6 @

Good Mornings (Seated)

4 x 4 @

Week 4 - Day 4
Rest!

Week 5 - Day 1
Deadlift

1 x 3 @ 50% 215.0
2 x 3 @ 60% 255.0
3 x 2 @ 70% 300.0

Benchpress

1 x 3 @ 50% 135.0
2 x 3 @ 60% 160.0
2 x 2 @ 70% 185.0
2 x 1 @ 75% 200.0

Abs

2 x 8 @
 Boris Sheiko - Candidate To Master of Sports
training period and competition period
Week 5 - Day 2
Squat

1 x 3 @ 50% 165.0
2 x 3 @ 60% 195.0
3 x 2 @ 70% 225.0

Benchpress

1 x 3 @ 50% 135.0
2 x 3 @ 60% 160.0
3 x 2 @ 70% 185.0

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!
after the
n Sunday
Max
Benchpress 265.00
Squat 325.00
Deadlift 425.00
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% 135.0

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 lifter
Program 30 (beginners 2)
Program 37 (beginners 1 -minor adjustments)
Program 31
olume than 37

for lower qualification lifter

minor adjustments)
Round to nearest 5 unit(s)