Beginner Sheiko Training Programs

Beginner Sheiko Training ProgramsA Simple Beginner's Routine

A Simple beginner's RoutineYou will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell CurlsCalf Raises

You will be running this program on a five week cycle as follows:The first week do all 4 sets for 8 reps.The second week do all 4 sets for 9 reps.The third week do all 4 sets for 10 reps.The fourth week do all 4 sets for 11 reps.The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.Do some cardio and abs work on non weight training days.

THE PROVISIONAL MONTHLY PLAN - 2

Trainings of arresters in the preparatory period

1 WEEK

1 put (Monday)

1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ6п (37)

2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 3рХ5п (30)

3. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ5п (35)

4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п.

5. Knee-bends of 55 % 5рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (24)

5. Inclinations with a bar (costing{standing}) 5рХ5п.

IN TOTAL 126 rises

3 put (environment{Wednesday})

1. Draft становая 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (33)

2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п,

85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п,

60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80)

3. Chest m-цы 10рХ5п.

4. Draft from plinths of 60 % 5рХ1п, 70 % 4рХ2п, 80 % 3рХ3п, 90 % 2рХ4п (30)

5. Knee-bends with a bar in scissors 5р+5рХ5п.

6. Пресс 10рХ3п.

ВСЕГО:143 Rise

5 put (Friday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п (34)


3. Отжимания on bars 6рХ5п.


4. Rise of a bar on трицепсы 10рХ5п.

5. Inclinations with a bar (sitting) 5рХ5п.

IN TOTAL 96 rises

IN TOTAL FOR a WEEK: 365 rises

2 WEEK

1 put (Monday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ2п.

90 % 1рХ3п (26)


3. Pectoral muscles 10рХ5п.

4. Отжимание from a floor (hands are wider than shoulders) 10рХ5п.

5. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ4п (23)


IN TOTAL 76 rises

3 денъ (environment{Wednesday})

1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 75 % 3рХ4п (30)

2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п,

80 % 2рХ2п, 75 % 3рХ2п, 70 % 5рХ2п, 60 % 7рХ1п, 50 % 9рХ1п (60)


4. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (29)


ВСЕГО:119 Rises

5 put (Friday)





5. A press legs{foots} in a simulator 6рХ5п.

6. Inclinations with a bar (sitting) 6рХ5п. IN TOTAL 86 rises

IN TOTAL FOR a WEEK: 281 rise

3 WEEK

1 put (Monday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (34)

2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (30)




6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:131 rise


1. Draft of 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ3п,

85 % 2рХ3п (29)


80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п.75 % 3рх2п,

70 % 5рХ1п, 65 % 7рХ1п, 60 % 9рХ1п, 55 % 11рХ1п,

50 % 13рХ1п (86)


4. Draft from plinths of 65 % 5рХ1п, 75 % 5рХ2п, 85 % 4рХ4п. (31)



IN TOTAL 146 rises

5 put (Friday)


2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п,

85 % 2рХ3п, 80 % 3рХ3п (36)

3. A press laying 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п. (40)



IN TOTAL 109 подъмов


4 WEEK

1 put (Monday)


85 % 2рХ2п, 90 % 1рХ2п (27)


85 % 2рХ2п, 80 % 3рХ2п (31)


4. Отжимание on bars 8рХ5п.



IN TOTAL 81 rise




80 % 3рХ2п, 75 % 4рХ1п, 70 % 5рХ1п, 65 % 6рХ1п,

60 % 7рХ1п, 55 % 8рХ1п, 50 % 9рХ1 (65)

3. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (32)



6. Пресс 10рХ3п. ВСЕГО:120 rises

5 put (Friday)


2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ6п (27)





IN TOTAL FOR a MONTH: 1296 rises



1 WEEK

1 put (Monday)

1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ4п (29)

2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 2+4+6+8+7+5+3р (35) *


4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п.

5. Knee-bends/гр./50 % 5рХ1п, 60 % 5рХ2п, 65 % 4рХ4п (31)


ВСЕГО:137 Rises


1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 4рХ4п (28


80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п, 60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80)





ВСЕГО:131 Rise

5 put (Friday)


85 % 2рХ3п (27

2. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31



4. Rise of a bar on трицепсы 10рХ5п.



The NOTE: on 70 % seven approaches, сначало in each approach are done{made}

Add quantity{amount} of times, after 8 times, убавляюте.

2 WEEK 1 put (Monday)

1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п.

90 % 1рХ3п (22)




5. A press legs{foots} 6рХ5п.

6. Inclinations with pieces (costing{standing}) 5рХ5п. IN TOTAL 76 rises

3 денъ (environment{Wednesday})

1. Draft of item on a support of 50 % 3рХ1п, 60 % 3рХ2п, 65 % 3рХ4п (21)

2. A press laying 50 % 6рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п,

85 % 1рХ2п, 75 % 3рХ1п, 65 % 5рХ1п, 55 % 7рХ1п (46)


4. Draft становая 55 % 3рХ1п, 65 % 3рХ2п, 75 % 3рХ2п, 85 % 2рХ4п (23)


6. Пресс 10рХ4п. IN TOTAL 90 rises

5 put (Friday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п, 85 % 2рХ4п (29)

2. A press sitting under a corner 4рХ6п.

3. Отжимания on bars 6рХ5п. 4. Knee-bends of 50 % 6рХ1п, 60 % 6рХ1п, 65 % 6рХ4п (36)

5. Трицепсы 10рХ5п.

6. Inclinations through "goat" 10рХ4п. IN TOTAL 65 rises

IN TOTAL FOR a WEEK: 231 rise

3 WEEK

1 put (Monday) 1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п (30)

2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5+8+3+6+2+7+4 (45)



5. Knee-bends in "scissors" 5+5рХ5п. 6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:110 rises




70 % 4рХ1п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п,

80 % 2рХ2п, 75 % 3рх1п, 70 % 4рХ1п, 65 % 6рХ1п,

60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (89 3. Pectoral muscles 10рХ5п.


5. A press legs{foots} 5рХ5п.

6. Пресс 10рХ3п. IN TOTAL 141 rise

5 put (Friday)

1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (33


85 % 2рХ3п, 80 % 3рХ3п (36

3. A press laying 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п. (40)



IN TOTAL 109 rises


4 WEEK

1 put (Monday)


90 % 1рХ3п, 80 % 2рХ2п (26 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ4п (29 3. Pectoral muscles 10рХ5п. 4. Отжимание on bars 8рХ5п.

5. Knee-bends in scissors 5+5рХ5п.

6. Inclinations through "goat" 10рХ4п. IN TOTAL 55 rises



90 % 1рХ3п, 80 % 2рХ2п (26 2. Draft становая 50 % 3рХ1п, 60 % 3рХ1п, 70 % 3рХ2п,

80 % 2рХ2п, 90 % 1рХ2п (18 3. Pectoral muscles 10рХ5п. 4. A press legs{foots} 5рХ6п.

5. Пресс 10рХ3п. IN TOTAL 44 rises

5 put (Friday) 1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п (30)




5. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ4п (30 6. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 90 rises


IN TOTAL FOR a MONTH: 1132 rises



1 WEEK

1 put (Monday)

1. Knee-bends of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ3п (18)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ3п (18)

3. Пресс 10рХ3п

Total: 36 rises

3 put (environment{Wednesday})-Проходка *

1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.80 % 2рХ1п.

90 % 1рХ1п.100-105 % 1рХ2-3п (18)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 2рХ2п.80 % 2рХ1п.

90 % 1рХ1п.100-105 % 1рХ2-3п. (15)

3. Draft of 50 % 3рХ1п.60 % 2рХ1п.70 % 2рХ2п.80 % 1рХ1п.

90 % 1рХ1п.100-105 % 1рХ2-3п. (13)

Total: 46 rises

5 put (Friday)

1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.75 % 2рХ4п. (23)

2. A press laying 55 % 3рХ1п.65 % 3рХ2п.75 % 3рХ6п. (30)


4. Inclinations costing{standing} 5рХ5п.

5. Пресс 10рХ3п. Total: 53 rises

IN TOTAL FOR НЕДЕЛЮ:135 rises

* the NOTE - If the sportsman has improved personal records in what

Or exercise, it is recommended to take percent{interests} from

New results only after performance{statement} on

The nearest competitions provided that up to them

No more than month.

2 WEEK

1 day


2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27)


4. Knee-bends of 55 % 3рХ1п.65 % 3рХ2п.75 % 3рХ4п. (21)

Total: 71 rise

3 day

1. Draft ст.на to a support of 50 % 3рХ1п.60 % 2рХ2п.65 % 2рХ2п.70 % 1рХ3п (14)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ2п.85 % 2рХ3п (24)


4. Draft of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27)


5 day





5. Inclinations costing{standing} 5рХ5п. Total: 84 rises

IN TOTAL FOR НЕДЕЛЮ:220 rises

3 WEEK

1 day 1. Knee-bends of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ5п. (22)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ3п.85 % 1рХ3п (21)



3 day



3. Draft of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.75 % 2рХ5п. (25)

4. Inclinations costing{standing} 5рХ4п.

Total: 47 rises

5 day




Total: 39 rises

IN TOTAL FOR НЕДЕЛЮ:129 rises 4 WEEK

1 day 1. A press laying 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.75 % 1рХ4п. (17)

2. Draft of 50 % 3рХ1п.60 % 2рХ2п.70 % 2рХ4п. (15)


3-4 day *

1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ3п. (15)


Total: 30 rises

5 day

About Т Д Ы X 6 - 7 day With About Р Е In Н About In And Н And I

ЖЕЛАУЮ SUCCESS!!!


* the NOTE: Sportsmen acting on Saturday, последнию тре-нировку spend to Wednesday. With Thursday and Friday отды-find fault. The sportsmen acting on Sunday послед-

нию training spend to Thursday. Have a rest in пят-

ницу and Saturday.

CMS/MS 9-week Cycle

There are two periods(plans): the training period and the competition period.

Training period

Week 1

1 Day (Monday)

1. Squat

50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29)

2. Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3. Lateral side rises with dumbbells 10 x 5

4. Squat

50% 5 x 1, 60% 5 x 1, 70% 4 x 5.(30)

5. Abs 10 x 3 Total: 92

3 Day (Wednesday)

1. Deadlift

50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29)

2. Bench

50% 6 x 1, 60% 5 x 1, 70% 4 x 2, 75% 3 x 2,

80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,

60% 8 x 1, 50%10 x 1.(63)


4. Deadlift (up to knees)

50% 4 x 1, 60% 4 x 1, 70% 4 x 5 (28)

5. Good Mornings (upright) 5 x 5

Total: 120

5 Day (Friday)

1. Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)

2. Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3. Bench

55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)

4. Lateral side rises with dumbbells 10 x 5.

5. Abs 10 x 3.

Total: 87

6 Day (Satturday)

1. Deadlift(you are on the box)

50% 3 x 2, 60% 2 x 4 (14)

2. Incline Benchpress 4 x 6

3. Dips 6 x 5

4. Deadlift(bar is on the boxes)

60% 4 x 1, 70% 4 x 2.80% 3 x 2, 90% 2 x 4(26)

5. Good Mornings (seated) 5 x 5

Total: 40

Week total: 339

Week 2

1 Day (Monday)

1. Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,

85% 2 x 3.(30)

2. Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)

3. Bench

55% 4 x 1, 65% 4 x 2, 75% 4 x 4.(2


5. Abs 10 x 3

Total: 88

3 Day (Wednesday)

1.Deadlift (you are on the box)

50% 3 x 1, 60% 3 x 2, 65% 2 x 4(17)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 2 x 3,

75% 3 x 2, 70% 4 x 1, 60% 6 x 1, 50% 8 x 1(45)

3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift

50% 4 x 1.60% 4 x 1, 70% 3 x 2, 80% 3 x 5.(29)

5.Good Mornings(upright) 5 x 5.

Total: 91

5 Day (Friday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)

2.Bench

55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)


4.Squat

50% 5 x 1, 60% 5 x 1, 70% 4 x 4.(26)

5.Abs 10 x 3.

Total: 84

6 Day (Saturday)

1.Push-ups 5 x 5.

2.Incline Bench 4 x 6.

3.Dips 8 x 5.

4.Deadlift (upto knees)

50% 4 x 1, 60% 4 x 1, 70% 3 x 275% 2 x 5(24)

5.Good Mornings(seated)

5 x 5.

Total: 24

Week Total: 287

3 Week

1 Day (Monday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)


4.Squat

50% 5 x 1, 60% 5 x 1, 70% 5 x 5.(35)

5.Abs 10 x 3.

Total: 98

3 Day (Wednesday)

1.Deadlift

50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(29)

2.Bench

50% 8 x 1, 55% 7 x 1, 60% 6 x 1, 65% 5 x 1,

70% 4 x 1, 75% 3 x 2, 80% 2 x 2, 85% 1 x 2,

80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,

60% 8 x 1.55% 10 x 1, 50% 12 x 1 (92)


4.Deadlift(upto knees)

50% 4 x 1, 60% 4 x 1, 70% 4 x 5.(2

5.Good Mornings (seated) 5 x 5

Total: 149

5 Day (Friday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,

85% 2 x 3.(30)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)


4.Squat

50% 6 x 1, 60% 6 x 1, 65% 6 x 4.(36)

5.Dips 6 x 6.

6.Abs 10 x 3.

Total: 99

6 Day (Saturday)


50% 3 x 1, 60% 3 x 2, 65% 3 x 4(21)

2.Bench

50% 6 x 1, 60% 6 x 1, 65% 6 x 5.(42)

3.Triceps 10 x 5.

4.Deadlift (bar is on the boxes)

60% 4 x 1, 70% 4 x 2, 80%4 x 2, 85% 4 x 4(36)

5.Good Mornings (upright) 5 x 5.

Total: 99

Week Total: 445

4 Week

1 Day (Monday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 7(36)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 2,

85% 2 x 3, 80% 3 x 2.(33)

3.Dips 6 x 5.


5.Abs 10 x 3.

Total: 69

3 Day (Wednesday)


50% 3 x 1, 60% 3 x 2, 70% 2 x 4(17)

2.Bench

50% 5 x 1, 60% 5 x 1, 70% 5 x 2, 75% 4 x 5(40)


4.Deadlift

50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(29)


Total: 86

5 Day(Friday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(30)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3.Dips 6 x 5.


5.Squat

55% 4 x 1, 65% 3 x 1, 75% 3 x 5.(22)

6.Abs 10 x 5.

Total: 85

6 Day (Saturday)


50% 4 x 1, 60% 4 x 1, 70% 3 x 2.80% 2 x 4(22)

2.Push-ups 5 x 5.


4.Deadlift (bar is on the boxes)

60% 4 x 1, 70% 4 x 1, 80% 3 x 2, 90% 3 x 4(26)

5.Good Mornings (seated) 5 x 5.

Total: 48

Week Total: 288

Competition period:

1 Week

1 Day(Monday)

1.Squat

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 2 x 3.(21)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1

3.Lateral side rises with dumbbells 8 x 4

4.Abs 10 x 3

Total: 39

3 Day (Wednesday) - skills evaluation

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,

90% 1 x 1, 95%-100% 1 x 2-3.(20)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,

90% 1 x 1, 95%-100% 1 x 2-3.(20)

3.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 1,

90% 1 x 1, 95%-100% 1 x 2-3.(16)

Total: 56

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 6.(30)


4.Squat

55% 3 x 1, 65% 3 x 1, 75% 3 x 4.(1


Total: 72

6 Day (Saturday)


50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)

2.Incline Bench 4 x 6

3.Dips 6 x 5.

4.Deadlift(bar is on the boxes)

55% 3 x 1, 65% 3 x 1, 75% 3 x 2, 85% 3 x 4.(24)

5.Abs 10 x 5.

Total: 48

Week Total: 215

Note:

if you improved your 1-rep max in any exercise, it's highly recommended to calculate percents using new results _after_ the competition (in a _new_ cycle, not in the current one) if the competition

is within 1 month.

2 Week

1 Day (Monday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(27)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,

90% 1 x 2, 80% 2 x 2.(22)


4.Squat

50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)

5.Abs 10 x 3.

Total: 73

3 Day (Wednesday)

1.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(27)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)



55% 3 x 1, 65% 3 x 1, 75% 33 x 4.(21)


Total: 75

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85%1 x 3(19)


4.Squat

55% 3 x 1, 65% 3 x 1, 75% 2 x 4.(14)

5.Abs 10 x 3.

Total: 60

6 Day (Saturday)

1.Bench

55% 3 x 1, 65% 3 x 2, 75% 3 x 5 (24)

2.Dips 4 x 5.

3.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)


Total: 48

Week Total: 256

3 Week

1 Day (Monday)

1.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1

2.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)

3.Bench

55% 3 x 1, 65% 3 x 1, 75% 2 x 4 (14)

4.Lateral side rises with dumbbells 8 x 4

5. Good Mornings (upright) 4 x 5

Total: 54

3 Day (Wednesday)

1.Bench

50% 3 x 1.60% 3 x 2, 70% 3 x 2, 80% 3 x 6 (33)


3.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 5 (20)

4.Abs 8 x 3.

Total: 53

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)


4.Squat

55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (1

5. Good Mornings (seated) 4 x 4.

Total: 58

6 Day (Saturday)


2.Dips 4 x 5.

3.Deadlift

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 3 x 4 (27)

4.Abs 8 x 4.

Total: 27

Week Total: 192

4 Week

1 Day (Monday)

1.Squat

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5 (22)


4.Good Mornings (upright) 4 x 4. Total: 45

3 Day (Wednesday)

1.Bench

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)


3.Deadlift

50% 3 x 1, 60% 2 x 2, 70% 2 x 2, 75% 2 x 4 (19)

4.Abs 8 x 3.

Total: 42

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 4.(20)



Total: 38

6 Day (Saturday)

Rest

Week Total: 125

5 Week

1 Day (Monday)

1.Deadlift

50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)

2.Bench

50% 3 x 1, 60% 3 x 2, 70% 2 x 2, 75% 1 x 2.(15)

3.Abs 8 x 2.

Total: 30

3 Day (Wednesday)

1.Squat

50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)

2.Bench

50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)

Total: 30

5 - 6 - 7 Days:

Competition

Week Total: 60

Month Total: 848

5 week Comp cycle

Week 1

Monday

Bench

55% 3x1, 65% 3x1, 70% 3x1, 75% 3x2, 80% 3x1, 85% 2x1

Flies

5x10

Squat

50% 2x1, 60% 3x1, 70% 3x5, 80% 3x2, 85% 2x2

Good mornings

5x5

Wednesday

Deadlift

50% 3x1, 60% 2x2, 70% 3x2, 75% 2x3, 80% 2x4, 85% 2x2

Bench

55% 3x1, 65% 3x1, 70% 3x1, 75% 3x1, 80% 2x1

Flies

5x10

Deadlift off pins

50% 2x1, 60% 2x1, 70% 2x2, 80% 3x3

Lunges

5x5

Friday

Bench

50% 2x2, 55% 3x1, 65% 3x1, 70% 3x1, 75% 2x2, 80% 2x4, 85% 1x1

Flies

5x10

Squat

50% 3x2, 60% 3x1, 70% 2x2, 75% 3x2, 80% 2x4

Good mornings

5x5

Week 2

Monday

Squat

50% 2x1, 60% 2x1, 70% 3x2, 75% 2x3

Bench

50% 2x1, 60% 3x1, 70% 2x1, 75% 2x3

Flies

5x10

Wednesday (Skills Evaluation)

Squat

50% 2x1, 60% 2x1, 70% 2x2, 80% 1x3, 90% 1x1, 95% 1x1

Bench

50% 2x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1, 95% 1x1

Deadlift

50% 3x1, 60% 2x1, 70% 2x2, 80% 1x2, 90% 1x1, 95% 1x1

Friday

Squat

50% 2x1, 60% 3x1, 70% 3x1, 75% 3x4

Bench

55% 3x1, 65% 3x2, 75% 3x4

Flies

5x10

Good mornings

5x5

Week 3

Monday

Squat

55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2

Bench

55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1

Flies

5x10

Good mornings

5x5

Wednesday

Deadlift to knees

55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2

Bench

55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2

Flies

5x10

Deadlift off pins

60% 3x2, 70% 2x1, 80% 2x4

Lunges

5x5

Friday

Bench

55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2

Flies

5x10

Squat

55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2

Good mornings

5x5

Week 4

Monday

Squat

55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2

Bench

55% 2x2, 65% 2x2, 80% 3x4

Flies

5x10

Good mornings

5x5

Wednesday

Bench

55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2

Deadlift

50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2

Flies

5x10

Lunges

5x5

Friday

Squat

55% 2x3, 65% 2x1, 80% 2x2

Bench

55% 3x1, 65% 1x1, 70% 2x1

Flies

5x10

Good mornings

5x5

Week 5

Monday

Deadlift

50% 3x1, 60% 3x2, 70% 3x2

Bench

50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1

Wednesday

Squat

50% 3x1, 60% 3x2, 70% 2x3

Bench

50% 3x1, 60% 3x2, 70% 2x2

Rest Friday

Saturday – Meet!

Sheiko Plan gime1

Monthly training plan – 1

For bench press

Basis period (preparative time).

1 week

Monday

1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5 (30)

2.Squat 40% 6Х1, 50% 6Х1, 60% 6Х4 (36)

3.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х4 (26)

4.Flat Dumbbell Flies 8Х5.

5.Incline Sit-Ups 8Х5. Total: 92 lifts

Wednesday

1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2,

75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49)

2.Leg Extension 10Х5.

3.Bench press locality (Lockaut) 3Х6.

4.Parallel Bar Dips 6Х5.

5.Tricep pressdown (with straght bar) 8Х5.

6.Hyperextensions 8Х4. Total: 49 lifts

Friday

1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)

2.Squat 50% 4Х1, 60% 4Х1, 70% 3Х4 (20)

3.Close-Grip Bench Press 50% 4Х1, 60% 4Х2, 65% 3Х5 (27)

4.Pec Dec Flies 8Х5.

5.Latisimus dorsi. 8Х5.

6.Incline Sit-Ups 10Х5. Пресс Total: 72 lifts

Satuday

1.Incline Bench Press with Barbell 4Х6.

2.Flat Dumbbell Bench Press 2Х6.



5.Goodmorning 6Х5. Total for the week: 213 lifts

2 week

Monday

1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)

2.Leg Press 6Х5.

3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х5 (24)



6.Incline Sit-Ups 10Х5 Total: 49 lifts

Wednesday

1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2,

80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х2,

65% 5Х1, 55% 7Х1 (53)

2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4п (30)


4.Tricep pressdown (with straght bar) 10Х5. Трицепсы на блоке


Friday

1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30)


3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40) Жим лёжа широким хватом




Satuday

1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)


3.Standig Barbell Curl 8Х4. бицепсы


Total for the week: 238 lifts.

3 week

Monday

1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23)


3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)


5.Triceps 10Х5.


Wednesday

1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2,

80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х1,

70% 4Х1, 60% 6Х1, 50% 8Х1 (52)

2.Barbell Lunges 5+5Х5.

3.Bench press locality 3Х5.



Friday

1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39)


3.Leg Press 5Х5.

4. 8Х5.


Satuday

1.Incline Bench Press with Barbell 4Х6. Жим сидя под углом



4.Latisimus dorsi. 8Х5. Total: 00 lifts

Total for the week:138 lifts.

4 week

Monday

1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5. (30)

2.Squat 50% 5Х1, 60% 5Х1, 70% 4Х4. (26)

3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)

4.Latisimus dorsi 10Х5.


Wednesday

1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х2, 75% 4Х2,

80% 3Х2, 85% 2Х2, 80% 3Х2, 75% 4Х1,

70% 6Х1, 60% 8Х1, 50% 10Х1 (72)



4.Triceps 8Х5.

5.Incline Sit-Ups Пресс 12Х4. Total: 72 lifts

Friday

1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30)


3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)

4.Latisimus dorsi 8Х5.

5.Seated Goodmornings 5Х5. Total: 60 lifts

Satuday

1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)




5. Incline Sit-Ups Пресс 10Х4. Total: 42 lifts

Total for the week: 260 lifts.

ANALYZ MONTHLY PLAN – 1

ZONES 1 week 2 week 3 week 4 week Total 4 weeks

50% 30 – 1500 22 – 1100 24 – 1200 41 – 2050 117 – 5850

51 – 60% 31 – 1860 31 – 1860 24 – 1440 24 – 1440 110 – 6600

61 – 70% 55 – 3850 53 – 3710 21 – 1470 98 – 6860 227 – 15890

75% 27 – 2025 27 – 2025 15 – 1125 12 – 900 81 – 6075

80% 14 - 1120 33 - 2640 44 - 3520 42 - 3360 133 - 10640

85% - - 2 - 170 10 - 850 4 - 340 16 - 1360

90% – - – - – – – - – -

95% – – – – – – – – – –

100% - - - - - - - - - -

Total lifts 157** 168 138 221 684

Intens% 65,9% 68,5% 69,6% 67,6% 67,8%

УО 10355 11505 9605 14950 46415

Другие уп-я 554 561 531 509 2155

Exemplary 6- TI the weekly plan for training of the group of the novices

Week 1

1 day (Monday)1. Box squat 6 reps 2 sets, add+10[kg] do 5 reps 6 sets (42)2. Dumbell bench 8 reps 6 sets (48)3. Dumbell Flies 10 reps 5 sets (50)d>4. Pull ups 6 reps 6 sets (36)5. hanging leg raises 8 reps 5 sets (40) 3 day (Wednesday)1. Incline bench 4 reps 2 sets, add +5[kg] do 4 reps 5 sets (28)2. Push Ups (hands shoulder width) 8 reps 6 sets (48)

3.Deadlift from pins (bar should 1-2” below the knee cap)

5 reps 2 sets, add +10[kg] do 5 reps 2 sets,

add +15[kg] do 4 reps 5 sets (40)4. Lunges 5 reps each leg for 5 sets. (25)5. Hyperextension 10 reps 4 sets. (40) 5 day (Friday)

1. Box squat 6 reps 1 set, add +10[kg] do 5 reps 2 sets, add+15[kg] do 5 reps 5 sets (41)

2. Bench (close grip, index finger on the smooth)

6 reps 1 set, add +5[kg] do 6 reps 2 sets. add+10[kg] do 5 reps 5 sets (43)

3. Dumbell flies 10 reps 5 sets. (50)4. Seated good mornings 5 reps 5 sets. (25)5. Sport games ( G.P.P ) 30 minutes (football, basketball, [n]/[tennis])d> Week 2

1 day (Monday)

1. Box squat 8 reps 1 set, add +10[kg] do 6 reps 2 sets, add+20[kg] of 4 reps 5 sets (40)

2. Seated barbell press (behind the neck)

5 reps 2 sets, add+5[kg] do 5 reps 5 sets, (40)

3. Dumbell flies 10 reps 5 sets. (50)4. Push ups (hands wider than shoulders)

10 reps 5 sets (50)

5. Hyperextension 10 reps 4 sets. (40)

3 day (Wednesday)1. Deadlift from pins (bar is set 1- 2” above knee level)

6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (38)

2. Incline bench press (average grip) 5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 4 reps 5 sets (35)

3. Tricep pushdowns 10 reps 5 sets (50)d>4. Stiff leg deadlift 6 reps 5 sets (30)

5. Leg Press 8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+20[kg] do 6 reps 4 sets (48)

6. Hanging leg raises 10 reps 4 sets. (40) 5 day (Friday)

1. Squat (no box) 6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (38)

2. Bench press (average grip) 5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 5 reps 5 sets (40)

3. Dumbell flies 10 reps 5 sets. (50)4. Dips 8 reps 5 sets (40)5. Seated Good mornings 5 reps 5 sets (25)6. Sport games ( G.P.P.) 30-45 minutes Week 3

1 day (Monday)

1. Box squat 8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (40)

2. Bench press (average grip) 8 reps 1 set, add+5[kg] do 6 reps 1 set, add+10[kg] do 4 reps 2 sets, add+15[kg] do 3 reps 4 sets(34)

3. Push ups (hands wider than shoulders)

10 reps 5 sets. (50)

4. Leg Press 8 reps 1 set, add+10[kg] do 8 reps 1 set, add+20[kg] do 6 reps 5 sets (46)

5. Standing Good mornings 5 reps 5 sets. (25) 3 day (Wednesday)

1. Deadlift to the knees 5 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 6 sets (39)

2. Dips (with weight) 6 reps 6 sets (36)3. Tricep pushdowns 10 reps 5 sets (50)4. Kettle ball squats (squat down 5 reps 5 sets. (25)

holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)5. hanging leg raises 10 reps 4 sets. (40) 5 day (Friday)

1. Bench Press 6 reps 1 set, Add+10[kg] do 5 reps 2 sets, Add+15[kg] do 5 reps 5 sets(41)

2. Squat (no Box) 6 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 5 sets (36)

3. Push ups (hands wider than shoulders)

8 reps 5 sets (40)

4. Tricep pushdowns 10 reps 5 sets (50)5. straight leg sit ups 10 reps 5 sets (50)6. Sport games (G.P.P) 30 minutes

Week 4

1 day (Monday)

1. Squat (no box) 8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (45)

2. Bench Press (average grip) 8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (40)

3. Dips 8 reps 5 sets. (40)4. Leg Press 8 reps 5 sets (40)5. Seated Goodmornings 5 reps 5 sets. (25) 3 day (Wednesday)

1. Bench Press 6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 4 reps 5 sets (31)

2. Deadlift From Pins (bar located 1-2” below the knee)

5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 4 sets (30)

3. Stiff leg deadlifts 6 reps 5 sets (30)4. Dumbell Flies 10 reps 5 sets. (50)5. Kettle ball squats 6 reps 6 sets. (25) 5 day (Friday)

1. Squat (no box) 6 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 6 reps 5 sets (42)

2. Bench press 8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 4 reps 5 sets (40)

3. Dumbell flies 10 reps 5 sets. (50)4. Pushups (hands wider than shoulders)

8 reps 5 sets. (40)

5. Straight leg sit ups 10 reps 4 sets. (40)6. hanging leg raises 10 reps 3 sets. (30) Week 5

1 day (Monday)

1. Box squat 6 reps1 set, add+10[kg] do 6 reps 1 set, add+20[kg] do 5 reps 4 sets (32)

2. Bench Press 8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 4 reps 5 sets (34)

3. Pushups (hands wider than shoulders)

6 reps 5 sets (30)

4. Squat 6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 5 reps 4 sets (31)

5. hanging leg raises 10 reps 4 sets (40) 3 day (Wednesday)

1. Deadlift 5 reps 2 sets, add+10[kg] do 4 reps 2 sets, add+15[kg] do 4 reps 5 sets (38)

2. Bench Press (narrow grip Index finger on the smooth)

6 reps 1 set, add+10[kg] do 6 reps 5 sets (36)

3. Dumbell Flies 10 reps 5 sets. (50)4. Kettle ball Squats 5 reps 5 sets. (25)5. Hyperextension 8 reps 4 sets. (32) 5 day (Friday)1. Incline bench (average grip) 4 reps 5 sets. (20)

2. Squat (no box) 6 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 3 sets (28)

3. Bench press 5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg]. do 5 reps 5 sets (35)

4. Leg press 8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+15[kg] do 8 reps 4 sets (56)

5. Sport games (G.P.P) 30-40 minutes Week 6

1 day (Monday)

1. Squat (no box) 5 reps 1 set, add+10[kg], do 4 reps 1 set, add+20[kg] do 3 reps 2 sets, add+30[kg] do 2 reps 3 sets (21)

2. Bench Press 6 reps 1 set, add+10[kg] do 5 reps 1 sets, add+20[kg] do 4 reps 1 set, add+25[kg] do 3 reps 4 sets (27)

3. Dumbell Flies 10 reps 5 sets (50)4. Hanging leg raises 10 reps 4 sets (40) 3 day (Wednesday)1. Deadlift (standing on blocks 3-4”) 4 reps 2 sets, add+10[kg] do 3 reps 4 sets (20)2. Seated barbell press (behind the neck)

5 reps 1 sets, add+5[kg] do 4 reps 5 sets (25)

3. Dips 5 reps 5 sets (25)4. Deadlift from Pins (pins are located 1-2” below the knee)

4 reps 1 set, add+10[kg] do 4 reps 1 set, add+20[kg] do 3 reps 4 sets (20)

5. Hyperextension 8 reps 4 sets (32) 5 day (Friday)

1. Squat (no box) 6 reps 1 set, add+10[kg] do 6 reps 2 sets . add+15[kg] do 6 reps 4 sets (42)

2. Bench press 8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 5 reps 5 sets (39)

3. Kettle ball squats 5 reps 5 sets (25)4. Stiff leg deadlift 5 reps 5 sets (25)5. Sport games (G.P.P) 20-30 minutesd>

Monthly Training Plan - 1

In base (preparation) period by coach Boris Sheiko (Russia)

(50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)

1 WEEK

1 day (Monday)

1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)4.Flat dumbbells “flies”10Х5.5.”Good mornings” (standing) 5Х5.Total: 116 lifts

3 day (Wednesday)

1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)2.Incline bench press 4Х6.3.Dips 5Х5.4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)5.Squats “Scissors” 5+5Х5.6.Abs 10Х3.Total: 65 lifts

5 day (Friday)

1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)2.Flat dumbbells “flies”10Х5.3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)4.French press 10Х5.5.”Good mornings” (seating) 5Х5.Total: 100 lifts

Total in a week: 286 lifts

2 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)3.Flat dumbbells “flies”10Х5.4.Push ups on the floor with weight (hands shoulders wider) 10Х55.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18) 6.”Good mornings” (standing) 5Х5.Total: 74 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)3.Flat dumbbells “flies”10Х5.4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)5.Squat “scissors” 5+5Х5.Total: 92 lifts

5 day (Friday)

1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)

2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)3.Flat dumbbells “flies”10Х5. 4.Triceps 10Х5.5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14) 6.”Good mornings” (seated) 6Х5.Total: 80 lifts


3 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)3.Flat dumbbells “flies”10Х5.4.Push ups with weight 10Х5.5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)6.”Good mornings” (standing) 5Х5.Total: 99 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)3.Flat dumbbells “flies”10Х5.4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)5.Squat “Scissors” 5+5Х5. 6.Abs 10Х3.Total: 123 lifts

5 day (Friday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)4.Flat dumbbells “flies”10Х5.5.”Good mornings” (standing) 5Х5.Total: 107 lifts


4 WEEK

1 day (Monday))

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)3.Flat dumbbells “flies”10Х5.4.Dips 8Х5.5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)6.”Good mornings” (standing) 5Х5.Total: 80 lifts

3 day (Wednesday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26)4.Flat dumbbells “flies”10Х5.5.Squats “Scissors” 5+5Х5.Total: 79 lifts

5 day (Friday)

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)3.Flat dumbbells “flies”10Х5.4.Dips 8Х5.5.”Good mornings” (seating) 5Х5.6.Abs 10Х3.Total: 73 lifts

Total in a week: 232 liftsTotal in a month: 1093 lifts

Month # 2 of the plan

Monthly Training Plan - 2

In base (preparation) period by coach Boris Sheiko

(50% 5X1 â€“ where: 50% - percentage of maximum; 5 â€“ reps; 1 - sets)

1 WEEK

1 day (Monday)

1. Bench press 50% 5Х1, 60% 4Х2, 70% 3Х2, 80% 3Х6 (37)2. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)3. Bench press 50% 5Х1,60% 5Х1,70% 5Х5 (35)4. Flat dumbbells â€œfliesâ€ 10Х5� .5. Squat 55% 5Х1,65% 4Х1,75% 3Х5 (24)

5. â€Good morningsâ€ (standing) 5Х5� � .Total: 126 lifts

3 day (Wednesday)

1. Deadlift 50% 4Х1,60% 4Х2,70% 3Х2,80% 3Х5.(33)2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85% 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1, 60% 8Х1,55% 10Х1,50% 12Х1 (80)3. Flat dumbbells â€œfliesâ€ 10Х5� .4. Deadlift from boxes 60% 5Х1,70% 4Х2,80% 3Х3,90% 2Х4 (30)5. Squats â€œScissorsâ€ 5+5Х5� .6. Abs 10Х3.Total: 143 lifts

5 day (Friday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5 (34)2. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х6 (31)3. Dips 6Х5.4. Squat 50% 5Х1,60% 5Х2,70% 4Х4 (31)4. French press 10Х5.5. â€Good morningsâ€ (seating) 5Х5� � .Total: 96 lifts


2 WEEK

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х2, 90% 1Х3 (26)2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)3. Flat dumbbells â€œfliesâ€10Х5� .4. Push ups on the floor with weight (hands wider shoulders) 10Х5.5. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)6. â€Good morningsâ€ (standing) 5Х5� � .Total: 76 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 4Х1,60% 4Х2,70% 3Х2,75% 3Х4(30)2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3Х2,70% 5Х2,60% 7Х1,50% 9Х1(60)3. Flat dumbbells â€œfliesâ€1� 0Х5.4. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х5.(29)5. Squats â€œScissorsâ€ 5+5Х5� .Total:119 lifts

5 day (Friday)

1. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х5 (29)2. Squat 50% 5Х1,60% 5Х2,70% 5Х5 (40)3. Bench press 55% 4Х1,65% 3Х1,75% 2Х5 (17) 4. Dips 8Х5. 5. Leg presses 6Х5. 6. â€Good morningsâ€ (seating) 6Х5� � .Total: 86 lifts


3 WEEK

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)3. Squat 50% 6Х1,60% 6Х1,65% 6Х4 (36)4. Bench press 55% 5Х1,65% 5Х2,75% 4Х4 (31)5. Flat dumbbells â€œfliesâ€10Х5� .6. â€Good morningsâ€ (standing) 5Х5� � .Total:131 lifts

3 day (Wednesday)

1. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х3, 85% 2Х3 (29)2. Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,85% 1Х2,80% 2Х2.75% 3х2, 70% 5Х1,65% 7Х1,60% 9Х1,55% 11Х1, 50% 13Х1 (86)3. Flat dumbbells â€œfliesâ€10Х5� .4. Deadlift from boxes 65% 5Х1,75% 5Х2,85% 4Х4.(31)5. Squats â€œScissorsâ€ 5+5Х5.� 6. Abs 10Х3.Total: 146 lifts

5 day (Friday)

1. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6 (33)2. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2рХ3п,80% 3Х3 (36)3. Bench press 50% 5Х1,60% 5Х2,70% 5Х5.(40)4. Flat dumbbells â€œfliesâ€10Х5� .5. â€Good morningsâ€ (seating) 5Х5� � .Total: 109 liftsTotal in a week: 386 lifts

4 WEEK

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х2,90% 1Х2 (27)2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х2,80% 3Х2 (31)3. Flat dumbbells â€œfliesâ€ 10Х5� .4. Dips 8Х5.5. Squat 55% 4Х1,65% 4Х1,75% 3Х5 (23)6. â€Good morningsâ€ (standing) 5Х5� � .Total: 81 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 3Х1, 60% 3Х2, 70% 3Х2, 75% 2Х4(23)2. Bench press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 3Х2, 75% 4Х1, 70% 5Х1, 65% 6Х1, 60% 7Х1, 55% 8Х1, 50% 9Х1 (65)3. Deadlift 50% 4Х1, 60% 4Х1, 70% 3Х2, 80% 3Х6 (32)4. Flat dumbbells â€œfliesâ€10Х5� .5. Squats â€œScissorsâ€ 5+5Х5� .6. Abs 10Х3.Total: 120 lifts

5 day (Friday)

1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7 (36)2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)3. Flat dumbbells â€œfliesâ€10Х5� .4. Dips 8Х5.5. â€Good morningsâ€ (seating) 5Х5� � .Total: 63 lifts

Total in a week: 264 liftsTotal in a month: 1296 lifts

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Beginner Sheiko Training Programs