sheiko all programs
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Sheiko All ProgramsTRANSCRIPT
Sheiko
Bench_Press_SpecializationBoris Sheiko - Bench Press specializationBench 4 x weekWeek 1 - Day 1Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x3@75%115.0Squat1x6@40%90.01x6@50%112.54x6@60%132.5Benchpress1x5@50%77.51x5@60%92.54x4@70%107.5Flyes5x8@Abs3x10@Week 1 - Day 2Benchpress1x5@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.52x3@75%115.01x4@70%107.51x5@60%92.51x6@50%77.5Leg Extension5x10@Benchpress pin press6x3@Dips5x6@Back Extension4x8@Week 1 - Day 3Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x2@80%122.5Squat1x5@50%112.51x4@60%132.54x3@70%155.0Close Grip Benchpress1x4@50%77.52x4@60%92.55x3@65%100.0Flyes5x8@Latissimus5x8@Abs5x10@Week 1 - Day 4Incline Benchpress4x6@Dumbbell Press2x6@Dips4x6@Triceps Pushdown5x10@Goodmornigs (seated)6x5@Week 2 - Day 1Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x2@80%122.5Leg Press5x6@Benchpress1x5@55%85.01x4@65%100.05x3@75%115.0Flyes5x8@Latissimus5x10@Abs5x10@Week 2 - Day 2Benchpress1x6@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.51x2@85%130.02x2@80%122.52x3@75%115.01x5@65%100.01x7@55%85.0Squat1x5@50%112.51x5@60%132.55x4@65%145.0Bench Press Pin Press5x3@Triceps Pushdown5x10@Back Extension4x8@Week 2 - Day 3Bench Press1x5@50%77.51x4@60%92.52x3@70%107.55x3@80%122.5Leg Extension5x8@Wide-grip Bench Press2x8@35%52.54x6@45%67.5Latissimus5x8@Dips5x6@Abs4x10@Week 2 - Day 4Bench Press1x6@50%77.51x6@60%92.54x6@65%100.0Bench Press Pin Press5x2@Barbell Curl4x8@Back Extension4x8@Week 3 - Day 1Benchpress1x5@50%77.51x4@65%100.02x3@75%115.04x2@85%130.0Leg Extension5x10@Benchpress1x5@50%77.51x4@60%92.51x3@70%107.54x3@80%122.5Pec Deck Flies5x10@Triceps5x10@Abs4x10@Week 3 - Day 2Benchpress1x6@50%77.51x5@60%92.51x4@70%107.52x3@75%115.02x2@80%122.52x2@85%130.02x2@80%122.51x3@75%115.01x4@70%107.51x6@60%92.51x8@50%77.5Lunges5x5@Bench Press Pin Press5x3@Latissimus5x8@Back Extension4x6@Week 3 - Day 3Benchpress1x5@50%77.51x4@60%92.52x3@70%107.58x3@80%122.5Chest Muscles5x8@Leg Press5x5@Weighted Pushups5x8@Abs4x8@Week 3 - Day 4Incline Bench Press4x6@Bench Press Pin Press6x2@Dips4x6@Latissimus5x8@Week 4 - Day 1Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x3@80%122.5Squat1x5@50%112.51x5@60%132.54x4@70%155.0Benchpress1x5@50%77.51x5@60%92.54x5@70%107.5Flyes5x10@Latissimus5x10@Back Extension5x8@Week 4 - Day 2Benchpress1x5@50%77.51x5@60%92.52x5@70%107.52x4@75%115.02x3@80%122.52x2@85%130.02x3@80%122.51x4@75%115.01x6@70%107.51x8@60%92.51x10@50%77.5Bench Press Pin Press5x2@Pec Deck Flies5x8@Triceps5x8@Abs4x12@Week 4 - Day 3Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x3@80%122.5Leg Extension5x8@Benchpress1x5@50%77.51x4@60%92.54x5@70%107.5Latissimus5x8@Seated Goodmorning5x5@Week 4 - Day 4Bench Press1x6@50%77.51x6@60%92.55x6@65%100.0Dumbbel Flies5x10@Dips4x5@Triceps Pushdown5x8@Abs4x5@
Poul:Number of setsPoul:Number of repsPoul:Percent of best liftPoul:Actual weightPoul:Start @ aprox. 80% benchpress max and work up. Not higher than 90% of bench max.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.
Program_32 peaking cycleBoris Sheiko - Program 32Week 1 - Day 1Squat1x3@50%112.51x3@60%132.52x3@70%155.03x2@75%167.5Benchpress1x3@50%77.51x3@60%92.52x3@70%107.53x2@75%115.0Flat Dumbell Flies3x10@Week 1 - Day 2Squat1x3@50%112.52x3@60%132.52x2@70%155.01x2@80%177.51x1@90%200.03x1@100%Benchpress1x3@50%77.51x3@60%92.52x2@70%107.51x2@80%122.51x1@90%137.53x1@100%Deadlift1x5@50%120.01x4@60%145.02x3@70%167.51x2@80%192.51x1@90%215.03x1@100%Week 1 - Day 3Squat1x3@50%112.52x3@60%132.52x3@70%155.04x2@75%167.5Benchpress1x3@50%77.52x3@60%92.52x3@70%107.54x2@75%115.0Flyes5x10@Goodmornings5x5@Abs3x10@Week 2 - Day 1Squat1x3@50%112.51x3@60%132.52x3@70%155.04x2@80%177.5Benchpress1x5@50%77.51x5@60%92.52x3@70%107.55x3@80%122.5Flyes5x10@Squat1x3@55%122.52x3@65%145.04x3@75%167.5Week 2 - Day 2Deadlift Standing on Boxes1x3@50%120.02x2@60%145.02x2@65%155.01x3@70%167.5Benchpress1x3@50%77.51x3@60%92.52x3@70%107.52x3@80%122.53x2@85%130.0Flyes5x10@Deadlift1x3@50%120.01x3@60%145.02x3@70%167.55x3@80%192.5Abs3x10@Week 2 - Day 3Benchpress1x3@50%77.51x3@60%92.52x3@70%107.55x3@80%122.5Squat1x5@50%112.51x4@60%132.52x3@70%155.06x3@80%177.5Benchpress1x3@50%77.51x3@60%92.52x3@70%107.55x3@80%122.5Flyes5x10@Goodmornings5x5@Week 3 - Day 1Squat1x3@50%112.51x3@60%132.52x3@70%155.05x2@80%177.5Benchpress1x5@55%85.01x5@65%100.02x3@70%107.53x2@80%122.53x1@85%130.0Flat Dumbell Flyes4x8@abs3x10@Week 3 - Day 2Benchpress1x3@50%77.51x3@60%92.52x3@70%107.55x2@80%122.5Flat Dumbelll Flies4x8@Deadlift1x3@50%120.02x3@60%145.02x3@70%167.55x2@75%180.0Goodmornings5x5@Week 3 - Day 3Squat1x3@50%112.52x3@60%132.52x2@70%155.03x2@75%167.5Benchpress1x3@50%77.51x3@60%92.52x3@70%107.54x2@75%115.0Goodmornings (seated)5x5@Week 4 - Day 1Benchpress1x3@50%77.52x3@60%92.52x2@70%107.54x1@75%115.0Deadlift1x3@50%120.02x2@60%145.04x2@70%167.5Abs2x8@Week 4 - Day 2Squat1x3@50%112.52x3@60%132.53x2@70%155.0Benchpress1x3@50%77.52x3@60%92.53x2@70%107.5Week 4 - Day 3Competition day
Poul:Actual weightIf 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.If you compete on saturday, day 2 shold be on Wednesday. If you compete on sunday, day 2 should be on thursday.Good luck.
Program_29Boris Sheiko program 29Week 1 - Day 1Benchpress1x5@50%77.52x4@60%92.52x3@70%107.55x3@75%115.0Squat1x5@50%112.52x5@60%132.55x5@70%155.0Benchpress1x6@50%77.52x6@60%92.54x4@70%107.5Flat Dumbell Flies5x10@Goodmornings (standing)5x5@Week 1 - Day 2Deadlift to Knees1x3@50%120.01x3@60%145.02x3@70%167.54x3@75%180.0Incline Benchpress4x6@Dips5x5@Deadlift from boxes1x4@55%132.51x4@65%155.02x4@75%180.04x3@85%205.0Lunges5x5@Abs3x10@Week 1 - Day 3Benchpress1x5@50%77.51x5@60%92.51x4@70%107.52x3@75%115.02x2@80%122.52x3@75%115.01x4@70%107.51x6@60%92.51x8@50%77.5Flat Dumbell Flies5x10@Squat1x5@50%112.51x4@60%132.52x3@70%155.05x3@75%167.5Goodmornings5x5@Week 2 - Day 1Squat1x5@50%112.52x4@60%132.52x3@70%155.05x2@80%177.5Benchpress1x5@50%77.51x4@60%92.52x2@70%107.55x3@80%122.5Flat Dumbelll Flies5x10@Weighted Pushups (hands shoulder wide)5x10@Front Squat2x3@45%100.02x3@55%122.54x2@60%132.5Goodmornings (standing)5x5@Week 2 - Day 2Deadlift Up To Knees1x3@50%120.01x3@60%145.02x3@70%167.54x2@75%180.0Benchpress1x6@50%77.52x6@60%92.54x6@65%100.0Deadlift from Boxes1x4@55%132.51x4@65%155.02x4@75%180.04x4@80%192.5Lunges5x5@Week 2 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.05x2@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.52x2@80%122.51x3@75%115.01x5@65%100.01x7@55%85.0Flat Dumbelll Flies5x10@Squat1x5@50%112.52x5@60%132.54x4@70%155.0Goodmornings (seated)5x5@Week 3 - Day 1Squat1x5@55%122.51x4@65%145.02x3@75%167.54x2@85%190.0Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x3@80%122.5Flat Dumbelll Flies5x10@Weighted Pushups5x10@Squat1x3@50%112.51x3@60%132.51x3@70%155.04x3@80%177.5Goodmornings (standing)5x5@Week 3 - Day 2Deadlift off box2x3@50%120.02x3@60%145.04x3@65%155.0Benchpress1x5@50%77.51x4@60%92.52x3@70%107.53x2@80%122.52x2@85%130.02x3@80%122.5Flat Dumbelll Flies5x10@Deadlift from boxes1x4@60%145.02x4@70%167.52x3@80%192.53x2@90%215.0Lunges5x5@Week 3 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.06x3@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.57x3@80%122.5Flat Dumbell Flies5x10@Millitary Press5x4@Goodmornings (standing)5x5@Week 4 - Day 1Squat1x5@50%112.51x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x5@55%85.01x5@65%100.05x4@75%115.0Flat Dumbelll Flies5x10@Dips5x8@Front Squats2x5@40%90.02x4@50%112.53x3@60%132.5Goodmornings (standing)5x5@Week 4 - Day 2Benchpress1x5@50%77.51x4@60%92.52x3@70%107.52x3@80%122.53x2@85%130.0Deadlift1x4@50%120.01x4@60%145.02x3@70%167.52x3@80%192.53x2@85%205.03x2@80%192.5Benchpress1x5@50%77.51x5@60%92.54x5@70%107.5Flat Dumbell Flies5x10@Week 4 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.06x3@80%177.5Benchpress1x6@50%77.51x5@60%92.52x4@70%107.52x3@80%122.52x2@85%130.02x3@80%122.51x4@70%107.51x6@60%92.51x8@50%77.5Flat Dumbelll Flies5x10@Dips5x8@Goodmornings (seated)5x5@Abs3x10@
Klaus Jensen:SetsKlaus Jensen:RepsKlaus Jensen:Percent of best liftKlaus Jensen:Actual weightKlaus Jensen:Mark with one X per completed set, so you don't forget. :)
Program_31Boris Sheiko - Program 31Week 1 - Day 1Benchpress1x5@50%77.51x4@60%92.52x3@70%107.54x2@85%130.0Squat1x5@50%112.51x5@60%132.51x2@70%155.01x2@70%155.01x4@70%155.01x6@70%155.01x8@70%155.01x7@70%155.01x5@70%155.01x3@70%155.0Benchpress1x6@50%77.52x6@60%92.54x6@70%107.5Flat Dumbell Flies5x10@Squat1x5@50%112.52x5@60%132.54x4@65%145.0Goodmornings (standing)5x5@Week 1 - Day 2Deadlift to Knees1x4@50%0.02x4@60%0.04x4@70%0.0Benchpress1x5@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.52x1@85%130.02x2@80%122.52x3@75%115.01x4@70%107.51x6@65%100.01x8@60%92.51x10@55%85.01x12@50%77.5Flat Dumbell Flies5x10@Deadlift from boxes1x5@60%0.01x4@70%0.02x3@80%0.04x2@90%0.0Squat Scissors5x5@Abs3x10@Week 1 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.02x3@80%177.53x2@85%190.0Benchpress1x5@50%77.52x4@60%92.52x3@70%107.56x2@80%122.5Dips5x6@Squat1x5@55%122.52x5@65%145.04x4@75%167.5French Press5x10@Goodmornings (seated)5x5@Week 2 - Day 1Benchpress1x5@50%77.51x4@60%92.52x3@70%107.52x2@80%122.53x1@90%137.5Squat1x5@50%112.51x4@60%132.52x3@70%155.05x2@80%177.5Benchpress1x5@55%85.01x5@65%100.05x4@75%115.0Flyes5x10@Leg Press5x6@Goodmornings (standing)5x5@Week 2 - Day 2Deadlift Standing on Boxes1x3@50%0.02x3@60%0.04x3@65%0.0Benchpress1x6@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.52x1@85%130.01x3@75%115.01x5@65%100.01x7@55%85.0Flyes5x10@Deadlift1x3@50%0.02x3@65%0.02x3@75%0.04x2@85%0.0Squat Scissors5x5@Abs4x10@Week 2 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.02x2@80%177.54x2@85%190.0Incline Press4x6@Dips5x6@Squat5x10@Roman Chair Situp4x10@Week 3 - Day 1Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x3@80%122.5Squat1x5@50%112.51x5@60%132.51x8@70%155.01x3@70%155.01x6@70%155.01x2@70%155.01x7@70%155.01x4@70%155.0Benchpress1x5@55%85.01x5@65%100.05x5@75%115.0Flat Dumbell Flyes5x10@Lunges5x10@Goodmornings (standing)5x5@Week 3 - Day 2Deadlift up to Knees1x4@50%0.01x4@60%0.02x3@70%0.04x2@80%0.0Benchpress1x8@50%77.51x7@55%85.01x6@60%92.51x5@65%100.01x4@70%107.52x3@75%115.02x2@80%122.52x1@85%130.02x2@80%122.51x3@75%115.01x4@70%107.51x6@65%100.01x8@60%92.51x10@55%85.01x12@50%77.5Flat Dumbelll Flies5x10@Deadlift from boxes1x4@60%0.02x4@70%0.02x3@80%0.03x2@90%0.0Leg Press5x5@Abs3x10@Week 3 - Day 3Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x3@80%122.5Squat1x5@50%112.51x4@60%132.52x3@70%155.02x3@80%177.53x2@85%190.03x3@80%177.5Benchpress1x5@50%77.52x5@60%92.55x5@70%107.5Flat Dumbell Flies5x10@Goodmornings (seated)5x5@Week 4 - Day 1Squat1x5@50%112.51x4@60%132.52x3@70%155.02x3@80%177.52x2@85%190.03x1@90%200.02x2@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.52x3@80%122.54x2@85%130.0Flat Dumbelll Flies5x10@Dips5x8@Lunges5x5@Roman Chair Situp4x10@Week 4 - Day 2Benchpress1x5@50%77.51x5@60%92.52x4@70%107.52x2@80%122.53x1@90%137.52x3@80%122.5Deadlift1x4@50%0.01x4@60%0.02x3@70%0.02x2@80%0.02x1@90%0.0Flat Dumbell Flyes5x10@Leg press6x5@Abs3x10@Week 4 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x5@55%85.01x5@65%100.04x5@75%115.0Flat Dumbelll Flies5x10@Dips5x8@Squat1x5@50%112.51x5@60%132.54x5@70%155.0Goodmornings (seated)5x5@
Klaus Jensen:SetKlaus Jensen:RepsKlaus Jensen:Percent of best liftKlaus Jensen:Actual weightKlaus Jensen:Mark with one X per completed set, so you don't forget. :)
Program37Boris Sheiko - Beginners training program 1Week 1 - Day 1Benchpress1x5@50%77.52x4@60%92.52x3@70%107.55x3@75%115.0Squat1x5@50%112.52x5@60%132.55x5@70%155.0Benchpress1x6@50%77.52x6@60%92.54x6@65%100.0Flat Dumbell Flies5x10@Goodmornings (standing)5x5@Week 1 - Day 2Deadlift1x5@50%120.02x5@60%145.02x4@70%167.54x3@75%180.0Incline Benchpress6x4@Dips5x5@Deadlift from boxes1x5@50%120.02x5@60%145.02x4@70%167.54x3@80%192.5Lunges5x5@Abs3x10@Week 1 - Day 3Benchpress1x7@50%77.51x6@55%85.01x5@60%92.51x4@65%100.02x3@70%107.52x2@75%115.02x3@70%107.51x4@65%100.01x6@60%92.51x8@55%85.01x10@50%77.5Flat Dumbell Flies5x10@Squat1x5@50%112.52x4@60%132.52x3@70%155.05x3@75%167.5French Press5x10@Goodmornings (seated)5x5@Week 2 - Day 1Squat1x5@50%112.52x4@60%132.52x3@70%155.05x2@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x2@80%122.5Flat Dumbelll Flies5x10@Weighted Pushups (hands shoulder wide)5x10@Squat1x3@55%122.51x3@65%145.04x3@75%167.5Goodmornings (standing)5x5@Week 2 - Day 2Deadlift Up To Knees1x4@50%120.02x4@60%145.04x4@70%167.5Benchpress1x5@50%77.52x5@60%92.55x4@70%107.5Flyes5x10@Deadlift1x4@50%120.01x4@60%145.02x3@70%167.55x3@75%180.0Lunges5x5@Week 2 - Day 3Squat1x4@50%112.51x4@60%132.52x3@70%155.06x3@75%167.5Benchpress1x6@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.51x4@75%115.01x5@70%107.51x6@60%92.51x7@50%77.5Flat Dumbelll Flies5x10@Triceps5x10@Squat1x3@55%122.51x3@65%145.04x2@75%167.5Goodmornings (seated)5x5@Week 3 - Day 1Squat1x5@50%112.52x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x3@80%122.5Flat Dumbelll Flies5x10@Weighted Pushups5x10@Squat1x5@50%112.51x5@60%132.55x5@70%155.0Goodmornings (standing)5x5@Week 3 - Day 2Deadlift Up To Knees1x4@50%120.01x4@60%145.02x4@70%167.54x4@75%180.0Benchpress1x6@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.52x3@75%115.01x4@70%107.51x5@65%100.01x6@60%92.51x7@55%85.01x8@50%77.5Flat Dumbelll Flies5x10@Deadlift from boxes1x5@60%145.02x5@70%167.54x4@80%192.5Lunges5x5@Abs3x10@Week 3 - Day 3Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x2@80%122.5Squat1x5@50%112.51x5@60%132.52x5@70%155.05x4@75%167.5Benchpress1x6@50%77.52x6@60%92.54x6@65%100.0Flat Dumbell Flies5x10@Goodmornings (standing)5x5@Week 4 - Day 1Squat1x5@50%112.51x4@60%132.52x3@70%155.05x3@80%177.53x2@85%190.0Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x3@80%122.5Flat Dumbelll Flies5x10@Dips5x8@Squat1x5@50%112.51x4@60%132.52x3@70%155.04x2@80%177.5Goodmornings (standing)5x5@Week 4 - Day 2Benchpress1x5@50%77.51x4@60%92.52x3@70%107.52x3@80%122.53x2@85%130.0Deadlift1x4@50%120.01x4@60%145.02x3@70%167.52x3@80%192.53x2@85%205.0Benchpress1x5@55%85.01x5@65%100.04x4@75%115.0Flat Dumbell Flies5x10@Lunges5x5@Week 4 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.06x3@80%177.5Benchpress1x5@50%77.51x5@60%92.55x5@70%107.5Flat Dumbelll Flies5x10@Dips5x8@Goodmornings (seated)5x5@Abs3x10@
Klaus Jensen:SetsKlaus Jensen:RepsKlaus Jensen:Percent of best liftKlaus Jensen:Actual weightKlaus Jensen:Mark with one X per completed set, so you don't forget. :)
Program_30Program 30 - beginners 2Week 1 - Day 1Benchpress1x5@50%77.52x4@60%92.52x3@70%107.56x3@80%122.5Squat1x5@50%112.51x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x5@50%77.51x5@60%92.55x5@70%107.5Flat Dumbell Flies5x10@Squat1x5@55%122.51x4@65%145.05x3@75%167.5Goodmornings (standing)5x5@Week 1 - Day 2Deadlift1x4@50%120.02x4@60%145.02x3@70%167.55x3@80%192.5Benchpress1x5@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.52x1@85%130.02x2@80%122.52x3@75%115.01x4@70%107.51x6@65%100.01x8@60%92.51x10@55%85.01x12@50%77.5Flat Dumbell Flies5x10@Deadlift from boxes1x5@60%145.02x4@70%167.53x3@80%192.54x2@90%215.0Lunges5x5@Abs3x10@Week 1 - Day 3Squat1x5@50%112.52x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x5@50%77.52x4@60%92.52x3@70%107.56x2@80%122.5Dips5x6@Squat1x5@50%112.52x5@60%132.54x4@70%155.0French Press5x10@Goodmornings (seated)5x5@Week 2 - Day 1Squat1x5@50%112.52x4@60%132.52x3@70%155.02x2@80%177.53x1@90%200.0Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x2@80%122.5Flat Dumbelll Flies5x10@Weighted Pushups (hands wider than shoulders)5x10@Squat1x5@50%112.51x4@60%132.52x3@70%155.04x2@80%177.5Goodmornings (standing)5x5@Week 2 - Day 2Deadlift Up To Knees1x4@50%120.02x4@60%145.02x3@70%167.54x3@75%180.0Benchpress1x5@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.52x3@75%115.02x5@70%107.51x7@60%92.51x9@50%77.5Flat Dumbell Flies5x10@Deadlift1x4@50%120.01x4@60%145.02x3@70%167.55x3@80%192.5Lunges5x5@Week 2 - Day 3Benchpress1x5@50%77.52x4@60%92.52x3@70%107.55x2@80%122.5Squat1x5@50%112.52x5@60%132.55x5@70%155.0Benchpress1x4@55%85.01x3@65%100.05x2@75%115.0Dips5x8@Leg press5x6@Goodmornings (seated)5x6@Week 3 - Day 1Squat1x5@50%112.52x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x3@80%122.5Squat1x6@50%112.51x6@60%132.54x6@65%145.0Benchpress1x5@55%85.02x5@65%100.04x4@75%115.0Flat Dumbell Flyes5x10@Goodmornings (standing)5x5@Week 3 - Day 2Deadlift1x4@50%120.01x4@60%145.02x3@70%167.53x3@80%192.53x2@85%205.0Benchpress1x6@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.52x1@85%130.02x2@80%122.52x3@75%115.01x5@70%107.51x7@65%100.01x9@60%92.51x11@55%55.01x13@50%50.0Flat Dumbelll Flies5x10@Deadlift from boxes1x5@65%155.02x5@75%180.04x4@85%205.0Lunges5x5@Abs3x10@Week 3 - Day 3Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x3@80%122.5Squat1x5@50%112.51x4@60%132.52x3@70%155.02x3@80%177.53x2@85%190.03x3@80%177.5Benchpress1x5@50%77.52x5@60%92.55x5@70%107.5Flat Dumbell Flies5x10@Goodmornings (seated)5x5@Week 4 - Day 1Squat1x5@50%112.51x4@60%132.52x3@70%155.02x3@80%177.52x2@85%190.02x1@90%200.0Benchpress1x5@50%77.51x4@60%92.52x3@70%107.52x3@80%122.52x2@85%130.02x3@80%122.5Flat Dumbelll Flies5x10@Dips5x8@Squat1x4@55%122.51x4@65%145.05x3@75%167.5Goodmornings (standing)5x5@Week 4 - Day 2Deadlift Up To Knees1x3@50%120.02x3@60%145.02x3@70%167.54x2@75%180.0Benchpress1x5@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x3@80%122.51x4@75%115.01x5@70%107.51x6@65%100.01x7@60%92.51x8@55%85.01x9@50%77.5Deadlift1x4@50%120.01x4@60%145.02x3@70%167.56x3@80%192.5Flat Dumbell Flyes5x10@Lunges5x5@Abs3x10@Week 4 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.07x3@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x2@80%122.5Flat Dumbelll Flies5x10@Dips5x8@Goodmornings (seated)5x5@
Klaus Jensen:SetKlaus Jensen:RepsKlaus Jensen:Percent of best liftKlaus Jensen:Actual weightKlaus Jensen:Mark with one X per completed set, so you don't forget. :)
CMS_Base_and_CompetitionBoris Sheiko - Candidate To Master of Sportstraining period and competition periodWeek 1 - Day 1Squat1x5@50%112.52x4@60%132.52x3@70%155.05x2@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x3@80%122.5Flyes5x10@Squat1x5@50%112.51x5@60%132.55x4@70%155.0Abs3x10@Week 1 - Day 2Deadlift1x4@50%120.01x4@60%145.02x3@70%167.55x3@80%192.5Benchpress1x6@50%77.51x5@60%92.52x4@70%107.52x3@75%115.02x2@80%122.52x3@75%115.01x4@70%107.51x6@65%100.01x8@60%92.51x10@50%77.5Flyes5x10@Deadlift up to knees1x4@50%120.01x4@60%145.05x4@70%167.5Goodmornings (standing)5x5@Week 1 - Day 3Benchpress1x5@50%77.51x4@60%92.52x3@70%107.55x3@80%122.5Squat1x5@50%112.51x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x5@55%85.01x4@65%100.05x3@75%115.0Flyes5x10@Abs3x10@Week 1 - Day 4Deadlift standing on boxes2x3@50%120.04x2@60%145.0Incline Benchpress4x6@Dips (weighted)5x6@Deadlift off boxes1x4@60%145.02x4@70%167.52x3@80%192.54x2@90%215.0Goodmornigs (seated)5x5@Week 2 - Day 1Benchpress1x5@50%77.51x4@60%92.52x3@70%107.53x3@80%122.53x2@85%130.0Squat1x5@50%112.51x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x4@55%85.02x4@65%100.04x4@75%115.0Flyes5x10@Abs3x10@Week 2 - Day 2Deadlift standing on boxes1x3@50%120.02x3@60%145.04x2@65%155.0Benchpress1x5@50%77.51x4@60%92.52x3@70%107.53x2@80%122.52x3@75%115.01x4@70%107.51x6@60%92.51x8@50%77.5Flyes5x10@Deadlift up to knees1x4@50%120.01x4@60%145.02x3@70%167.55x3@80%192.5Goodmornings (standing)5x5@Week 2 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x5@55%85.01x4@65%100.05x3@75%115.0Flyes5x10@Squat1x5@50%112.51x5@60%132.54x4@70%155.0Abs3x10@Week 2 - Day 4Press behind the neck5x5@Incline Benchpress6x4@Dips5x8@Deadlift up to knees1x4@50%120.01x4@60%145.02x3@70%167.55x2@75%180.0Goodmornings (seated)5x5@Week 3 - Day 1Squat1x5@50%112.51x4@60%132.52x3@70%155.05x3@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x3@80%122.5Flyes5x10@Squat1x5@50%112.51x5@60%132.55x5@70%155.0Abs3x10@Week 3 - Day 2Deadlift1x4@50%120.01x4@60%145.02x3@70%167.55x3@80%192.5Benchpress1x8@50%77.51x7@55%85.01x6@60%92.51x5@65%100.01x4@70%107.52x3@75%115.02x2@80%122.52x1@85%130.02x2@80%122.52x3@75%115.01x4@70%107.51x6@65%100.01x8@60%92.51x10@55%85.01x12@50%77.5Chest Muscles5x10@Deadlift up to knees1x4@50%120.01x4@60%145.05x4@70%167.5Goodmornings (seated)5x5@Week 3 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.03x3@80%177.53x2@85%190.0Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x3@80%122.5Chest Muscles5x10@Squat1x6@50%112.51x6@60%132.54x6@65%145.0Dips6x6@Abs3x10@Week 3 - Day 4Deadlift standing on boxes1x3@50%120.02x3@60%145.04x3@65%155.0Benchpress1x6@50%77.51x6@60%92.55x6@65%100.0Triceps5x10@Deadlift off boxes1x4@50%120.02x4@70%167.52x4@80%192.54x4@85%205.0Goodmornings (standing)5x5@Week 4 - Day 1Squat1x5@50%112.51x4@60%132.52x3@70%155.07x3@80%177.5Benchpress1x5@50%77.51x4@60%92.52x3@70%107.52x3@80%122.53x2@85%130.02x3@80%122.5Dips5x6@Chest muscles5x10@Abs3x10@Week 4 - Day 2Deadlift standing on boxes1x3@50%120.02x3@60%145.04x2@70%167.5Benchpress1x5@50%77.51x5@60%92.52x5@70%107.55x4@75%115.0Chest muscles5x10@Deadlift1x4@50%120.01x4@60%145.02x3@70%167.53x3@80%192.53x2@85%205.0Goodmornings (standing)5x5@Week 4 - Day 3Squat1x5@50%112.51x4@60%132.52x3@70%155.03x3@80%177.53x2@85%190.0Benchpress1x5@50%77.51x4@60%92.52x3@70%107.56x3@80%122.5Dips5x6@Chest Muscles5x10@Squat1x4@55%122.51x3@65%145.05x3@75%167.5Abs5x10@Week 4 - Day 4Deadlift up to knees1x4@50%120.01x4@60%145.02x3@70%167.54x2@80%192.5Push ups5x5@Incline Benchpress6x4@Deadlift off boxes1x4@60%145.01x4@70%167.52x3@80%192.54x3@90%215.0Goodmornings (seated)5x5@Competition PeriodWeek 1 - Day 1Squat1x3@50%112.52x3@60%132.52x3@70%155.03x2@75%167.5Benchpress1x3@50%77.51x3@60%92.52x3@70%107.53x2@75%115.0Chest Muscles4x8@Abs3x10@Week 1 - Day 2Squat1x3@50%112.51x3@60%132.52x3@70%155.02x2@80%177.51x1@90%200.03x1@100%Benchpress1x3@50%77.51x3@60%92.52x3@70%107.52x2@80%122.51x1@90%137.53x1@100%Deadlift1x3@50%120.01x3@60%145.02x2@70%167.51x2@80%192.51x1@90%215.03x1@100%Week 1 - Day 3Squat1x3@50%112.51x3@60%132.52x3@70%155.06x2@80%177.5Benchpress1x3@50%77.51x3@60%92.52x3@70%107.56x3@80%122.5Flyes5x10@Squat1x3@55%122.51x3@65%145.04x3@75%167.5Good Mornings (seated)5x5@Week 1 - Day 4Deadlift up to Knees1x4@50%120.01x4@60%145.04x4@70%167.5Incline Benchpress6x4@Dips (weighted)5x6@Deadlift off boxes1x3@55%132.51x3@65%155.02x3@75%180.04x3@85%205.0Abs5x10@Week 2 - Day 1Squat1x3@50%112.51x3@60%132.52x3@70%155.03x3@80%177.53x2@85%190.0Benchpress1x3@50%77.51x3@60%92.52x3@70%107.52x2@80%122.52x1@90%137.52x2@80%122.5Chest muscles5x10@Squat1x4@50%112.51x4@60%132.54x4@70%155.0Abs3x10@Week 2 - Day 2Deadlift1x3@50%120.01x3@60%145.02x3@70%167.53x3@80%192.53x2@85%205.0Benchpress1x3@50%77.51x3@60%92.52x3@70%107.55x3@80%122.5Chest Muscles5x10@Deadlift up to knees1x3@55%132.51x3@65%155.04x3@75%180.0Goodmornings (standing)5x5@Week 2 - Day 3Squat1x3@50%112.51x3@60%132.52x3@70%155.05x3@80%177.5Benchpress1x3@50%77.51x3@60%92.52x3@70%107.52x2@80%122.53x1@85%130.0Chest Muscles5x10@Squat1x3@55%122.51x3@65%145.04x2@75%167.5Abs3x10@Week 2 - Day 4Benchpress1x3@55%85.02x3@65%100.05x3@75%115.0Dips5x4@Deadlift1x3@50%120.01x3@60%145.02x3@70%167.56x2@80%192.5Goodmornings (seated)5x5@Week 3 - Day 1Benchpress1x3@50%77.51x3@60%92.52x3@70%107.52x2@80%122.52x1@85%130.0Squat1x3@50%112.51x3@60%132.52x3@70%155.05x2@80%177.5Benchpress1x3@55%85.01x3@65%100.04x2@75%115.0Flyes4x8@Good Mornings4x5@Week 3 - Day 2Benchpress1x3@50%77.52x3@60%92.52x3@70%107.56x3@80%122.5Chest Muscles4x8@Deadlift1x3@50%120.01x3@60%145.02x2@70%167.55x2@80%192.5Abs3x8@Week 3 - Day 3Squat1x3@50%112.51x3@60%132.52x3@70%155.02x2@80%177.52x1@85%190.0Benchpress1x3@50%77.51x3@60%92.52x3@70%107.55x2@80%122.5Flyes4x8@Squat1x3@55%122.51x3@65%145.04x3@75%167.5Good Mornings4x4@Week 3 - Day 4Incline Benchpress5x3@Dips5x4@Triceps5x10@Deadlift1x3@50%120.02x3@60%145.02x3@70%167.54x3@75%180.0Abs4x8@Week 4 - Day 1Squat1x3@50%112.52x3@60%132.52x3@70%155.04x2@80%177.5Benchpress1x3@50%77.51x3@60%92.52x3@70%107.55x2@80%122.5Flyes4x6@Good Mornings4x4@Week 4 - Day 2Benchpress1x3@50%77.52x3@60%92.52x3@70%107.54x2@80%122.5Chest muscles3x6@Deadlift1x3@50%120.02x2@60%145.02x2@70%167.54x2@75%180.0Abs3x8@Week 4 - Day 3Squat1x3@50%112.51x3@60%132.52x3@70%155.03x2@75%167.5Benchpress1x3@50%77.51x3@60%92.52x3@70%107.54x2@80%122.5Flyes3x6@Good Mornings (Seated)4x4@Week 4 - Day 4Rest!Week 5 - Day 1Deadlift1x3@50%120.02x3@60%145.03x2@70%167.5Benchpress1x3@50%77.52x3@60%92.52x2@70%107.52x1@75%115.0Abs2x8@Week 5 - Day 2Squat1x3@50%112.52x3@60%132.53x2@70%155.0Benchpress1x3@50%77.52x3@60%92.53x2@70%107.5Week 5 - Day 3Competition!
Klaus Jensen:Number of setsKlaus Jensen:Number of repsKlaus Jensen:Percent of best liftKlaus Jensen:Actual weightKlaus Jensen:Mark with one X per completed set, so you don't forget. :)Poul:Find max or near max.Use 2-3 sets for this.Poul:Find max or near max use 2-3 sets as needed.Poul:Find max or near max, use 2-3 sets as needed.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.If competition is on saturday last workout should be Wednesday. If competition is on Sunday last workout should be Thursday.Good luck!
Best_LiftsMaxBenchpress152.50Squat222.50Deadlift240.00
AboutProgram by:Boris Sheiko - http://www.zyworld.com/powerlifting/Spreadsheet by:Klaus Jensen, [email protected] additionsPoul Hansen, [email protected] to Sheiko informationhttp://www.elitefts.com/sheiko/default.aspSetxReps@Percent of best liftActual weight1x5@50%77.5Updates:November 7, 2008Numerous programs added:Program 29 -even lower volume than 37Bench press specializationCMS competition phase addedProgram 32 peaking cycle for lower qualification lifterProgram 30 (beginners 2)Program 37 (beginners 1 -minor adjustments)Program 31
Boris Sheiko - http://www.zyworld.com/powerlifting/http://www.elitefts.com/sheiko/default.asp
SettingsRound to nearest2.5unit(s)