Boris Sheiko Beginners Training Program # 1


Here is a strength training program designed by one of Russias finest coaches. There is some controversy over these Sheiko workouts. Some say they are too long, upto 2.5 hours to complete, some say you would have to be taking boat loads of juice to finish this workout, it will hinder progress, because you would be so overtrainied that you couldn't possiblky gain any strength or mass. However, when the program is put toi the test, it produces amazing powerlifters. In russia alot of powerlifters and bodybuilders train together because of similar exercise choice, so this program should work for both goals. Besides who wants to be all show, and no Go. I have never tried this program, however, those who are willking should recieve some amazoing results. Check out the bopttom of the page for a total of how many reps you complete each week in this program by exercise.


available at http://www.zyworld.com/powerlifting/sheikotraining1.htm

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

3 day (Wednesday)

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

5 day (Friday)

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

Total in a week: 286 lifts


2 WEEK

1 day (Monday)

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

3 day (Wednesday)

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

5 day (Friday)

1.Squat 50% 4?1,60% 4?1,70% 3?2,75% 3?6(29)
2.Bench press 50% 6?1,60% 5?1,70% 4?2,75% 3?2,80% 2?2, 75% 4?1,70% 5?1,60% 6?1,50% 7?1.(51)
3.Flat dumbbells “flies”10?5.
4.Triceps 10?5.
5.Squat 55% 3?1,65% 3?1,75% 2?4.(14)
6.”Good mornings” (seated) 6?5.
Total: 80 lifts

Total in a week: 246 lifts

3 WEEK

1 day (Monday)

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

3 day (Wednesday)

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

5 day (Friday)

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

Total in a week: 329 lifts

4 WEEK

1 day (Monday))

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

3 day (Wednesday)

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

5 day (Friday)

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

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

Monthly volume in lifts (reps) by weekly cycles


Exercises-SQUATS--BENCH PRESS---DEADLIFTS
Week 1-----74---------142------------- 70
Week 2-----90---------113-------------57
Week 3-----109-------162-------------63
Week 4----- 83--------123-------------26
Monthly-----356-------540------------216
---------------------------------------------------------------------
Exercises--Good Morninigs--Other-----# of workouts
1 week-----50-----------------254----------3
2 week-----55-----------------275----------3
3 week-----50-----------------255----------3
4 week-----50-----------------285----------3
Monthly-----205---------------1069--------12

Thats a fucking pile load of volume!!!!!!!!!!!!!!!!!!!

Try it and post your results its only a month, there are lots of these programs, but this is begginers #1

Adonis
April 13th, 2005, 09:28 AM
here is month # 2 of the plan

Monthly Training Plan - 2

In base (preparation) period by coach Boris Sheiko

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

1 WEEK

1 day (Monday)

1. Bench press 50% 5?1, 60% 4?2, 70% 3?2, 80% 3?6 (37)
2. Squat 50% 5?1,60% 4?1,70% 3?2,80% 3?5 (30)
3. Bench press 50% 5?1,60% 5?1,70% 5?5 (35)
4. Flat dumbbells “flies” 10?5.
5. Squat 55% 5?1,65% 4?1,75% 3?5 (24)
5. ”Good mornings” (standing) 5?5.
Total: 126 lifts

3 day (Wednesday)

1. Deadlift 50% 4?1,60% 4?2,70% 3?2,80% 3?5.(33)
2. Bench press 50% 5?1,60% 5?1,70% 4?2,75% 3?2,80% 2?2, 85% 1?2,80% 2?2,75% 3?2,70% 4?1,65% 6?1, 60% 8?1,55% 10?1,50% 12?1 (80)
3. Flat dumbbells “flies” 10?5.
4. Deadlift from boxes 60% 5?1,70% 4?2,80% 3?3,90% 2?4 (30)
5. Squats “Scissors” 5+5?5.
6. Abs 10?3.
Total: 143 lifts

5 day (Friday)

1. Squat 50% 5?1,60% 4?2,70% 3?2,80% 3?5 (34)
2. Bench press 50% 5?1,60% 4?2,70% 3?2,80% 2?6 (31)
3. Dips 6?5.
4. Squat 50% 5?1,60% 5?2,70% 4?4 (31)
4. French press 10?5.
5. ”Good mornings” (seating) 5?5.
Total: 96 lifts

Total in a week: 286 lifts


2 WEEK

1 day (Monday)

1. Squat 50% 5?1,60% 4?2,70% 3?2,80% 2?2, 90% 1?3 (26)
2. Bench press 50% 5?1,60% 4?1,70% 3?2,80% 2?6 (27)
3. Flat dumbbells “flies”10?5.
4. Push ups on the floor with weight (hands wider shoulders) 10?5.
5. Squat 50% 5?1,60% 4?1,70% 3?2,80% 2?4 (23)
6. ”Good mornings” (standing) 5?5.
Total: 76 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 4?1,60% 4?2,70% 3?2,75% 3?4(30)
2. Bench press 50% 5?1,60% 5?1,70% 4?2,75% 3?2, 80% 2?2,75% 3?2,70% 5?2,60% 7?1,50% 9?1(60)
3. Flat dumbbells “flies”10?5.
4. Deadlift 50% 4?1,60% 4?1,70% 3?2,80% 3?5.(29)
5. Squats “Scissors” 5+5?5.
Total:119 lifts

5 day (Friday)

1. Bench press 50% 5?1,60% 4?2,70% 3?2,80% 2?5 (29)
2. Squat 50% 5?1,60% 5?2,70% 5?5 (40)
3. Bench press 55% 4?1,65% 3?1,75% 2?5 (17)
4. Dips 8?5.
5. Leg presses 6?5.
6. ”Good mornings” (seating) 6?5.
Total: 86 lifts

Total in a week: 281 lifts

3 WEEK

1 day (Monday)

1. Squat 50% 5?1,60% 4?2,70% 3?2,80% 3?5.(34)
2. Bench press 50% 5?1,60% 4?1,70% 3?2,80% 3?5.(30)
3. Squat 50% 6?1,60% 6?1,65% 6?4 (36)
4. Bench press 55% 5?1,65% 5?2,75% 4?4 (31)
5. Flat dumbbells “flies”10?5.
6. ”Good mornings” (standing) 5?5.
Total:131 lifts

3 day (Wednesday)

1. Deadlift 50% 4?1,60% 4?1,70% 3?2,80% 3?3, 85% 2?3 (29)
2. Bench press 50% 6?1,60% 5?1,70% 4?2,75% 3?2, 80% 2?2,85% 1?2,80% 2?2.75% 3?2, 70% 5?1,65% 7?1,60% 9?1,55% 11?1, 50% 13?1 (86)
3. Flat dumbbells “flies”10?5.
4. Deadlift from boxes 65% 5?1,75% 5?2,85% 4?4.(31)
5. Squats “Scissors” 5+5?5.
6. Abs 10?3.
Total: 146 lifts

5 day (Friday)

1. Bench press 50% 5?1,60% 4?1,70% 3?2,80% 3?6 (33)
2. Squat 50% 5?1,60% 4?1,70% 3?2,80% 3?2, 85% 2??3?,80% 3?3 (36)
3. Bench press 50% 5?1,60% 5?2,70% 5?5.(40)
4. Flat dumbbells “flies”10?5.
5. ”Good mornings” (seating) 5?5.
Total: 109 lifts
Total in a week: 386 lifts

4 WEEK

1 day (Monday)

1. Squat 50% 5?1,60% 4?1,70% 3?2,80% 3?2, 85% 2?2,90% 1?2 (27)
2. Bench press 50% 5?1,60% 4?1,70% 3?2,80% 3?2, 85% 2?2,80% 3?2 (31)
3. Flat dumbbells “flies” 10?5.
4. Dips 8?5.
5. Squat 55% 4?1,65% 4?1,75% 3?5 (23)
6. ”Good mornings” (standing) 5?5.
Total: 81 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 3?1, 60% 3?2, 70% 3?2, 75% 2?4(23)
2. Bench press 50% 5?1, 60% 5?1, 70% 4?2, 75% 3?2, 80% 3?2, 75% 4?1, 70% 5?1, 65% 6?1, 60% 7?1, 55% 8?1, 50% 9?1 (65)
3. Deadlift 50% 4?1, 60% 4?1, 70% 3?2, 80% 3?6 (32)
4. Flat dumbbells “flies”10?5.
5. Squats “Scissors” 5+5?5.
6. Abs 10?3.
Total: 120 lifts

5 day (Friday)

1. Squat 50% 5?1,60% 4?1,70% 3?2,80% 3?7 (36)
2. Bench press 50% 5?1,60% 4?1,70% 3?2,80% 2?6 (27)
3. Flat dumbbells “flies”10?5.
4. Dips 8?5.
5. ”Good mornings” (seating) 5?5.
Total: 63 lifts

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

Submitted by DMorgan on Fri, 07/20/2007 - 9:20pm.

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