Max

Benchpress 100.00
Squat 80.00
Deadlift 120.00
 Boris Sheiko - Candidate To Master of Sports

Week 1 - Day 1
Squat

1 x 5 @ 50% 40.0
2 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 2 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Chest Muscles

5 x 10 @

Squat

1 x 5 @ 50% 40.0
1 x 5 @ 60% 47.5
5 x 4 @ 70% 55.0

Abs

3 x 10 @
Week 1 - Day 2
Deadlift

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
5 x 3 @ 80% 95.0

Benchpress

1 x 6 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 8 @ 60% 60.0
1 x 10 @ 50% 50.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
5 x 4 @ 70% 85.0

Goodmornings (standing)

5 x 5 @
Week 1 - Day 3
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 55% 55.0
1 x 4 @ 65% 65.0
5 x 3 @ 75% 75.0

Abs

3 x 10 @
Week 1 - Day 4
Deadlift standing on boxes

2 x 3 @ 50% 60.0
4 x 2 @ 60% 72.5

Incline Benchpress

4 x 6 @

Dips (weighted)

5 x 6 @

Deadlift off boxes

1 x 4 @ 60% 72.5
2 x 4 @ 70% 85.0
2 x 3 @ 80% 95.0
4 x 2 @ 90% 107.5

Goodmornigs (seated)

5 x 5 @
Week 2 - Day 1
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 3 @ 80% 80.0
2 x 3 @ 85% 85.0

Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 3 @ 80% 65.0

Benchpress

1 x 4 @ 55% 55.0
2 x 4 @ 65% 65.0
4 x 4 @ 75% 75.0

Chest muscles

5 x 10 @

Abs

3 x 10 @
Week 2 - Day 2
Deadlift standing on boxes

1 x 3 @ 50% 60.0
2 x 3 @ 60% 72.5
2 x 4 @ 65% 77.5

Benchpress

1 x 4 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
3 x 1 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 60% 60.0
1 x 8 @ 50% 50.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
5 x 3 @ 80% 95.0

Goodmornings (standing)

5 x 5 @
Week 2 - Day 3
Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 2 @ 80% 65.0

Benchpress

1 x 5 @ 55% 55.0
1 x 4 @ 65% 65.0
5 x 3 @ 75% 75.0

Chest Muscles

5 x 10 @

Squat

1 x 5 @ 50% 40.0
1 x 5 @ 60% 47.5
4 x 4 @ 70% 55.0

Abs

3 x 10 @
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% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
5 x 2 @ 75% 90.0

Goodmornings (seated)

5 x 5 @
Week 3 - Day 1
Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Chest Muscles

5 x 10 @

Squat

1 x 5 @ 50% 40.0
1 x 5 @ 60% 47.5
5 x 5 @ 70% 55.0

Abs

3 x 10 @
Week 3 - Day 2
Deadlift

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
5 x 3 @ 80% 95.0

Benchpress

1 x 8 @ 50% 50.0
1 x 7 @ 55% 55.0
1 x 6 @ 60% 60.0
1 x 5 @ 65% 65.0
1 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 8 @ 60% 60.0
1 x 10 @ 55% 55.0
1 x 12 @ 50% 50.0

Chest Muscles

5 x 10 @

Deadlift up to knees

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
5 x 4 @ 70% 85.0

Goodmornings (seated)

5 x 5 @
Week 3 - Day 3
Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
3 x 3 @ 80% 65.0
2 x 3 @ 85% 67.5

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Chest Muscles

5 x 10 @

Squat

1 x 6 @ 50% 40.0
1 x 6 @ 60% 47.5
4 x 6 @ 65% 52.5

Dips

6 x 6 @

Abs

3 x 10 @
Week 3 - Day 4
Deadlift standing on boxes

1 x 3 @ 50% 60.0
2 x 3 @ 60% 72.5
4 x 3 @ 65% 77.5

Benchpress

1 x 6 @ 50% 50.0
1 x 6 @ 60% 60.0
5 x 6 @ 65% 65.0

Triceps

5 x 10 @

Deadlift off boxes

1 x 4 @ 50% 60.0
2 x 4 @ 70% 85.0
2 x 4 @ 80% 95.0
4 x 4 @ 85% 102.5

Goodmornings (standing)

5 x 5 @
Week 4 - Day 1
Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
7 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 3 @ 80% 80.0
3 x 2 @ 85% 85.0
2 x 3 @ 80% 80.0

Dips

5 x 6 @

Chest muscles

5 x 10 @

Abs

3 x 10 @
Week 4 - Day 2
Deadlift standing on boxes

1 x 3 @ 50% 60.0
2 x 3 @ 60% 72.5
4 x 2 @ 70% 85.0

Benchpress

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 5 @ 70% 70.0
5 x 4 @ 75% 75.0

Chest muscles

5 x 10 @

Deadlift

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
3 x 3 @ 80% 95.0
3 x 2 @ 85% 102.5

Goodmornings (standing)

5 x 5 @
Week 4 - Day 3
Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
3 x 3 @ 80% 65.0
2 x 3 @ 85% 67.5

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Dips

5 x 6 @

Chest Muscles

5 x 10 @

Squat

1 x 4 @ 55% 45.0
1 x 3 @ 65% 52.5
5 x 3 @ 75% 60.0

Abs

5 x 10 @
Week 4 - Day 4
Deadlift up to knees

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
4 x 2 @ 80% 95.0

Press behind the neck

5 x 5 @

Incline Benchpress

6 x 4 @

Deadlift off boxes

1 x 4 @ 60% 72.5
1 x 4 @ 70% 85.0
2 x 3 @ 80% 95.0
4 x 3 @ 90% 107.5

Goodmornings (seated)

5 x 5 @
 Boris Sheiko - Beginners training program 1

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 75% 75.0

Squat

1 x 5 @ 50% 40.0
2 x 5 @ 60% 47.5
5 x 5 @ 70% 55.0

Benchpress

1 x 6 @ 50% 50.0
2 x 6 @ 60% 60.0
4 x 6 @ 65% 65.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @
Week 1 - Day 2
Deadlift

1 x 5 @ 50% 60.0
2 x 5 @ 60% 72.5
2 x 4 @ 70% 85.0
4 x 3 @ 75% 90.0

Incline Benchpress

6 x 4 @

Dips

5 x 5 @

Deadlift

1 x 5 @ 50% 60.0
2 x 5 @ 60% 72.5
2 x 4 @ 70% 85.0
4 x 3 @ 80% 95.0

Biceps

5 x 5 @

Abs

3 x 10 @
Week 1 - Day 3
Benchpress

1 x 7 @ 50% 50.0
1 x 6 @ 55% 55.0
1 x 5 @ 60% 60.0
1 x 4 @ 65% 65.0
2 x 3 @ 70% 70.0
2 x 2 @ 75% 75.0
2 x 3 @ 70% 70.0
1 x 4 @ 65% 65.0
1 x 6 @ 60% 60.0
1 x 8 @ 55% 55.0
1 x 10 @ 50% 50.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 40.0
2 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 3 @ 75% 60.0

Triceps

5 x 10 @

Goodmornings (seated)

5 x 5 @
Week 2 - Day 1
Squat

1 x 5 @ 50% 40.0
2 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 2 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands shoulder wide)

5 x 10 @

Squat

1 x 3 @ 55% 45.0
1 x 3 @ 65% 52.5
4 x 3 @ 75% 60.0

Goodmornings (standing)

5 x 5 @
Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 60.0
2 x 4 @ 60% 72.5
4 x 4 @ 70% 85.0

Benchpress

1 x 5 @ 50% 50.0
2 x 5 @ 60% 60.0
5 x 4 @ 70% 70.0

Deadlift

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
5 x 3 @ 75% 90.0

Biceps

5 x 5 @
Week 2 - Day 3
Squat

1 x 4 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
6 x 3 @ 75% 60.0

Benchpress

1 x 6 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
1 x 4 @ 75% 75.0
1 x 5 @ 70% 70.0
1 x 6 @ 60% 60.0
1 x 7 @ 50% 50.0

Flat Dumbelll Flies

5 x 10 @

Triceps

5 x 10 @

Squat

1 x 3 @ 55% 45.0
1 x 3 @ 65% 52.5
4 x 2 @ 75% 60.0

Goodmornings (seated)

5 x 5 @
Week 3 - Day 1
Squat

1 x 5 @ 50% 40.0
2 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups

5 x 10 @

Squat

1 x 5 @ 50% 40.0
1 x 5 @ 60% 47.5
5 x 5 @ 70% 55.0

Goodmornings (standing)

5 x 5 @
Week 3 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 4 @ 70% 85.0
4 x 4 @ 75% 90.0

Benchpress

1 x 6 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 5 @ 65% 65.0
1 x 6 @ 60% 60.0
1 x 7 @ 55% 55.0
1 x 8 @ 50% 50.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 72.5
2 x 5 @ 70% 85.0
4 x 4 @ 80% 95.0

Biceps

5 x 5 @

Abs

3 x 10 @
Week 3 - Day 3
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Squat

1 x 5 @ 50% 40.0
1 x 5 @ 60% 47.5
2 x 5 @ 70% 55.0
5 x 4 @ 75% 60.0

Benchpress

1 x 6 @ 50% 50.0
2 x 6 @ 60% 60.0
4 x 6 @ 65% 65.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (standing)

5 x 5 @
Week 4 - Day 1
Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 3 @ 80% 65.0
3 x 2 @ 85% 67.5

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
4 x 2 @ 80% 65.0

Goodmornings (standing)

5 x 5 @
Week 4 - Day 2
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 3 @ 80% 80.0
3 x 2 @ 85% 85.0

Deadlift

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
2 x 3 @ 80% 95.0
3 x 2 @ 85% 102.5

Benchpress

1 x 5 @ 55% 55.0
1 x 5 @ 65% 65.0
4 x 4 @ 75% 75.0

Flat Dumbell Flies

5 x 10 @

Biceps

5 x 5 @
Week 4 - Day 3
Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
6 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @

Abs

3 x 10 @
 Boris Sheiko - Beginners training program 2

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 55% 45.0
1 x 4 @ 65% 52.5
5 x 3 @ 75% 60.0

Goodmornings (standing)

5 x 5 @
Week 1 - Day 2
Deadlift

1 x 4 @ 50% 60.0
2 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
5 x 3 @ 80% 95.0

Benchpress

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 8 @ 60% 60.0
1 x 10 @ 55% 55.0
1 x 12 @ 50% 50.0

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 72.5
2 x 4 @ 70% 85.0
3 x 3 @ 80% 95.0
4 x 2 @ 90% 107.5

Squat Scissors

5 x 5 @

Abs

3 x 10 @
Week 1 - Day 3
Squat

1 x 5 @ 50% 40.0
2 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0

Dips

5 x 6 @

Squat

1 x 5 @ 50% 40.0
2 x 5 @ 60% 47.5
4 x 4 @ 70% 55.0

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @
Week 2 - Day 1
Squat

1 x 5 @ 50% 40.0
2 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
2 x 2 @ 80% 65.0
3 x 1 @ 90% 72.5

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands wider than shoulders)

5 x 10 @

Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
4 x 2 @ 80% 65.0

Goodmornings (standing)

5 x 5 @
Week 2 - Day 2
Deadlift Up To Knees

1 x 4 @ 50% 60.0
2 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
4 x 3 @ 75% 90.0

Benchpress

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
2 x 5 @ 70% 70.0
1 x 7 @ 60% 60.0
1 x 9 @ 50% 50.0

Deadlift

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
5 x 3 @ 80% 95.0

Squat Scissors

5 x 5 @
Week 2 - Day 3
Benchpress

1 x 5 @ 50% 50.0
2 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Squat

1 x 5 @ 50% 40.0
2 x 5 @ 60% 47.5
5 x 5 @ 70% 55.0

Benchpress

1 x 4 @ 55% 55.0
1 x 3 @ 65% 65.0
5 x 2 @ 75% 75.0

Leg press

5 x 6 @

Goodmornings (seated)

5 x 6 @
Week 3 - Day 1
Squat

1 x 5 @ 50% 40.0
2 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
5 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Squat

1 x 6 @ 50% 40.0
1 x 6 @ 60% 47.5
4 x 6 @ 65% 52.5

Benchpress

1 x 5 @ 55% 55.0
2 x 5 @ 65% 65.0
4 x 4 @ 75% 75.0

Flat Dumbell Flyes

5 x 10 @

Goodmornings (standing)

5 x 5 @
Week 3 - Day 2
Deadlift

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
3 x 3 @ 80% 95.0
3 x 2 @ 85% 102.5

Benchpress

1 x 6 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 5 @ 70% 70.0
1 x 7 @ 65% 65.0
1 x 9 @ 60% 60.0
1 x 11 @ 60% 55.0
1 x 13 @ 60% 50.0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 65% 77.5
2 x 5 @ 75% 90.0
4 x 4 @ 85% 102.5

Squat Scissors

5 x 5 @

Abs

3 x 10 @
Week 3 - Day 3
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
2 x 3 @ 80% 65.0
3 x 2 @ 85% 67.5
3 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
2 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @
Week 4 - Day 1
Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
2 x 3 @ 80% 65.0
2 x 2 @ 85% 67.5
2 x 1 @ 90% 72.5

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 3 @ 80% 80.0
2 x 2 @ 85% 85.0
2 x 3 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 4 @ 55% 45.0
1 x 4 @ 65% 52.5
5 x 3 @ 75% 60.0

Goodmornings (standing)

5 x 5 @
Week 4 - Day 2
Deadlift Up To Knees

1 x 3 @ 50% 60.0
2 x 3 @ 60% 72.5
2 x 3 @ 70% 85.0
4 x 2 @ 75% 90.0

Benchpress

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
1 x 4 @ 75% 75.0
1 x 5 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 7 @ 60% 60.0
1 x 8 @ 55% 55.0
1 x 9 @ 50% 50.0

Deadlift

1 x 4 @ 50% 60.0
1 x 4 @ 60% 72.5
2 x 3 @ 70% 85.0
6 x 3 @ 80% 95.0

Flat Dumbell Flyes

5 x 10 @

Squat Scissors

5 x 5 @

Abs

3 x 10 @
Week 4 - Day 3
Squat

1 x 5 @ 50% 40.0
1 x 4 @ 60% 47.5
2 x 3 @ 70% 55.0
7 x 3 @ 80% 65.0

Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 2 @ 80% 80.0

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Goodmornings (seated)

5 x 5 @
Boris Sheiko - Benchpress Training System - Preparation

Week 1 - Day 1
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 55% 55.0
1 x 5 @ 65% 65.0
4 x 4 @ 75% 75.0

Week 1 - Day 2
Incline Benchpress

6 x 4 @

Weighted Dips

5 x 6 @

Week 1 - Day 3
Benchpress

1 x 6 @ 50% 50.0
1 x 5 @ 60% 60.0
2 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
2 x 1 @ 85% 85.0
2 x 2 @ 80% 80.0
2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 5 @ 65% 65.0
1 x 6 @ 60% 60.0
1 x 7 @ 55% 55.0
1 x 8 @ 50% 50.0

Week 1 - Day 4
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
 2 x 3 @ 75% 75.0
5 x 2 @ 80% 80.0

Week 1 - Day 5
Press Behind The Neck

5 x 5 @

Weighted Dips

4 x 6 @

Week 2 - Day 1
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 2 @ 80% 80.0
3 x 1 @ 90% 90.0

Benchpress

1 x 3 @ 50% 50.0
1 x 3 @ 60% 60.0
1 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Week 2 - Day 2
Weighted Dips

5 x 5 @

Week 2 - Day 3
Benchpress

1 x 5 @ 55% 55.0
1 x 4 @ 65% 65.0
2 x 3 @ 75% 75.0
4 x 2 @ 85% 85.0

Week 2 - Day 4
Benchpress

1 x 5 @ 50% 50.0
 1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
7 x 3 @ 80% 80.0

Week 2 - Day 5
Benchpress

1 x 5 @ 55% 55.0
1 x 5 @ 65% 65.0
5 x 4 @ 75% 75.0

Triceps

5 x 10 @

Week 3 - Day 1
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 3 @ 80% 80.0

Benchpress

1 x 5 @ 50% 50.0
1 x 5 @ 60% 60.0
5 x 5 @ 70% 70.0

Week 3 - Day 2
Benchpress

1 x 4 @ 55% 55.0
1 x 4 @ 65% 65.0
4 x 3 @ 75% 75.0

Week 3 - Day 3
Benchpress

1 x 8 @ 50% 50.0
1 x 7 @ 55% 55.0
1 x 6 @ 60% 60.0
1 x 5 @ 65% 65.0
1 x 4 @ 70% 70.0
2 x 3 @ 75% 75.0
2 x 2 @ 80% 80.0
 2 x 3 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 65% 65.0
1 x 8 @ 60% 60.0
1 x 10 @ 55% 55.0
1 x 12 @ 50% 50.0

Week 3 - Day 4
Benchpress

1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
6 x 3 @ 80% 80.0

Week 3 - Day 5
Benchpress

1 x 6 @ 50% 50.0
1 x 6 @ 60% 60.0
4 x 6 @ 65% 65.0

Week 4 - Day 1
Benchpress

1 x 4 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
5 x 2 @ 80% 80.0

Week 4 - Day 2
Incline Benchpress

5 x 3 @

Weighted Dips

5 x 6 @

Week 4 - Day 3
Benchpress
 1 x 5 @ 50% 50.0
1 x 4 @ 60% 60.0
2 x 3 @ 70% 70.0
2 x 2 @ 75% 75.0
3 x 1 @ 80% 80.0
2 x 2 @ 75% 75.0
1 x 4 @ 70% 70.0
1 x 6 @ 60% 60.0
1 x 8 @ 50% 50.0

Week 4 - Day 4
Benchpress

1 x 4 @ 55% 55.0
1 x 4 @ 65% 65.0
2 x 3 @ 75% 75.0
4 x 2 @ 85% 85.0

Week 4 - Day 5
Press Behind The Neck

5 x 4 @

Triceps

5 x 10 @
Round to nearest 2.5 unit(s)
Program by: Boris Sheiko - http://www.zyworld.com/powerlifting/

Spreadsheet by: Klaus Jensen, kl@usjensen.dk

Links to original programs

CMS: http://www.zyworld.com/powerlifting/sheikocms-ms1.htm
Beginners 1: http://www.zyworld.com/powerlifting/sheikotraining1.htm
Beginners 2: http://www.zyworld.com/powerlifting/sheikotraining2.htm

Set x Reps @ Percent of

Actual
best weight
lift

1 x 5 @ 50% 50.0

History:
V. 2.0 - June 16th 2003

Added benchpress Prep program