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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)
2. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31)
3. Отжимания on bars 6рХ5п.
4. Knee-bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 4рХ4п (31)
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)
2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ6п (27)
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)
6. Inclinations with a bar (costing{standing}) 5рХ5п.
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)
3. Pectoral muscles 10рХ5п.
4. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (29)
5. Knee-bends with a bar in scissors 5р+5рХ5п.
ВСЕГО:119 Rises
5 put (Friday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ5п (29)
2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п (40)
3. A press laying 55 % 4рХ1п, 65 % 3рХ1п, 75 % 2рХ5п (17)
4. Отжимания on bars 8рХ5п.
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)
3. Knee-bends of 50 % 6рХ1п, 60 % 6рХ1п, 65 % 6рХ4п (36)
4. A press laying 55 % 5рХ1п, 65 % 5рХ2п, 75 % 4рХ4п (31)
5. Chest m-цы 10рХ5п.
6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:131 rise
3 put (environment{Wednesday})
1. Draft of 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ3п,
85 % 2рХ3п (29)
2. A press laying 50 % 6рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п,
80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п.75 % 3рх2п,
70 % 5рХ1п, 65 % 7рХ1п, 60 % 9рХ1п, 55 % 11рХ1п,
50 % 13рХ1п (86)
3. Pectoral muscles 10рХ5п.
4. Draft from plinths of 65 % 5рХ1п, 75 % 5рХ2п, 85 % 4рХ4п. (31)
5. Knee-bends with a bar in scissors 5р+5рХ5п.
6. Пресс 10рХ3п.
IN TOTAL 146 rises
5 put (Friday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (33)
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)
4. Pectoral muscles 10рХ5п.
5. Inclinations with a bar (sitting) 5рХ5п.
IN TOTAL 109 подъмов
IN TOTAL FOR a WEEK: 386 rises
4 WEEK
1 put (Monday)
1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п,
85 % 2рХ2п, 90 % 1рХ2п (27)
2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п,
85 % 2рХ2п, 80 % 3рХ2п (31)
3. Pectoral muscles 10рХ5п.
4. Отжимание on bars 8рХ5п.
5. Knee-bends of 55 % 4рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (23)
6. Inclinations with a bar (costing{standing}) 5рХ5п.
IN TOTAL 81 rise
3 put (environment{Wednesday})
1. Draft up to knees of 50 % 3рХ1п, 60 % 33рХ2п, 70 % 3рХ2п, 75 % 2рХ4п (23)
2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п,
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)
4. Pectoral muscles 10рХ5п.
5. Knee-bends with a bar in scissors 5р+5рХ5п.
6. Пресс 10рХ3п. ВСЕГО:120 rises
5 put (Friday)
1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ7п (36)
2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ6п (27)
3. Pectoral muscles 10рХ5п.
4. Отжимание on bars 8рХ5п.
5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 63 rises
IN TOTAL FOR a WEEK: 264 rises
IN TOTAL FOR a MONTH: 1296 rises
THE PROVISIONAL MONTHLY PLAN - 3
Trainings of arresters in the preparatory period
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) *
3. A press laying 50 % 6рХ1п, 60 % 6рХ2п, 70 % 6рХ4п (42)
4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п.
5. Knee-bends/гр./50 % 5рХ1п, 60 % 5рХ2п, 65 % 4рХ4п (31)
6. Inclinations with a bar (costing{standing}) 5рХ5п.
ВСЕГО:137 Rises
3 put (environment{Wednesday})
1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 4рХ4п (28
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 % 4рХ1п, 80 % 3рХ2п, 90 % 2рХ4п (23)
5. Knee-bends with a bar in scissors 5р+5рХ5п.
6. Пресс 10рХ3п.
ВСЕГО:131 Rise
5 put (Friday)
1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п,
85 % 2рХ3п (27
2. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31
3. Отжимания on bars 6рХ5п.
4. Knee-bends of 55 % 5рХ1п, 65 % 5рХ1п, 75 % 4рХ4п (26)
4. Rise of a bar on трицепсы 10рХ5п.
5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 84 rises
IN TOTAL FOR a WEEK: 352 rises
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)
2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ5п (25)
3. A press laying 55 % 5рХ1п, 65 % 5рХ1п, 75 % 5рХ4п (30)
4. Chest m-цы 10рХ5п.
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)
3. Pectoral muscles 10рХ5п.
4. Draft становая 55 % 3рХ1п, 65 % 3рХ2п, 75 % 3рХ2п, 85 % 2рХ4п (23)
5. Knee-bends with a bar in scissors 5р+5рХ5п.
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)
3. A press laying 55 % 5рХ1п, 65 % 5рХ1п, 70 % 5рХ5п (35)
4. Chest m-цы 10рХ5п.
5. Knee-bends in "scissors" 5+5рХ5п. 6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:110 rises
3 put (environment{Wednesday})
1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ4п (22)
2. A press laying 50 % 8рХ1п, 55 % 7рХ1п, 60 % 6рХ1п, 65 % 5рХ1п,
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.
4. Draft from plinths of 60 % 4рХ1п, 70 % 4рХ1п, 80 % 3рХ2п, 90 % 2рХ3п (20)
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
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)
4. Pectoral muscles 10рХ5п.
5. Inclinations with a bar (sitting) 5рХ5п.
IN TOTAL 109 rises
IN TOTAL FOR a WEEK: 360 rises
4 WEEK
1 put (Monday)
1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п,
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
3 put (environment{Wednesday})
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п,
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)
2. A press laying 55 % 5рХ1п, 65 % 5рХ1п, 75 % 4рХ5п (30)
3. Pectoral muscles 10рХ5п.
4. Отжимание on bars 8рХ5п.
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 WEEK: 189 rises
IN TOTAL FOR a MONTH: 1132 rises
THE PROVISIONAL MONTHLY PLAN - 4
Trainings of arresters in the preparatory period
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)
3. Chest m-цы 10рХ5п.
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
1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.80 % 2рХ4п. (23)
2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27)
3. Chest m-цы 10рХ5п.
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)
3. Chest m-цы 10рХ5п.
4. Draft of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27)
5. Пресс 10рХ3п. Total: 65 rises
5 day
1. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27)
2. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.80 % 3рХ6п. (33)
3. A press laying 50 % 4рХ1п.60 % 4рХ1п.70 % 4рХ4п. (24)
4. Chest m-цы 10рХ5п.
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. Chest m-цы 8рХ4п.
4. Пресс 8рХ3п. Total: 43 rises
3 day
1. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ5п. (22)
2. Chest m-цы 8рХ4п.
3. Draft of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.75 % 2рХ5п. (25)
4. Inclinations costing{standing} 5рХ4п.
Total: 47 rises
5 day
1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.75 % 2рХ3п. (19)
2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ4п. (20)
3. Пресс 8рХ3п.
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. Пресс 8рХ2п. Total: 32 rises
3-4 day *
1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ3п. (15)
2. A press laying 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!!!
IN TOTAL FOR a WEEK: 62 rises
* 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)
3. Lateral side rises with dumbbells 10 x 5
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
4. Lateral side rises with dumbbells 10 x 5
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)
3.Lateral side rises with dumbbells 10 x 5.
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)
3.Lateral side rises with dumbbells 10 x 5.
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)
3.Lateral side rises with dumbbells 10 x 5.
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)
3.Lateral side rises with dumbbells 10 x 5.
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)
1.Deadlift (you are on the box)
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.
4.Lateral side rises with dumbbells 10 x 5.
5.Abs 10 x 3.
Total: 69
3 Day (Wednesday)
1.Deadlift (you are on the box)
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)
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 3, 85% 2 x 3(29)
5.Good Mornings (upright) 5 x 5.
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.
4.Lateral side rises with dumbbells 10 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)
1.Deadlift(upto knees)
50% 4 x 1, 60% 4 x 1, 70% 3 x 2.80% 2 x 4(22)
2.Push-ups 5 x 5.
3.Incline Bench 4 x 6.
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)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 3 x 4.(1
5.Good Mornings (seated) 5 x 5.
Total: 72
6 Day (Saturday)
1.Deadlift(upto knees)
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)
3.Lateral side rises with dumbbells 10 x 5.
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)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift(upto knees)
55% 3 x 1, 65% 3 x 1, 75% 33 x 4.(21)
5.Good Mornings (upright) 5 x 5.
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)
3.Lateral side rises with dumbbells 10 x 5.
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)
4.Good Mornings (seated) 5 x 5.
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)
2.Lateral side rises with dumbbells 8 x 4.
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)
3.Lateral side rises with dumbbells 8 x 4.
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)
1.Incline Bench 3 x 5.
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)
3.Lateral side rises with dumbbells 6 x 4.
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)
2.Lateral side rises with dumbbells 6 x 3.
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)
3.Lateral side rises with dumbbells 6 x 3.
4.Good Mornings (seated) 4 x 4.
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.
3.Parallel Bar Dips 4Х6.
4.Tricep pressdown (with straght bar) 10Х5.
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)
4.Flat Dumbbell Flies 8Х5.
5.Latisimus dorsi. 10Х5.
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)
3.Bench press locality (Lockaut) 3Х5.
4.Tricep pressdown (with straght bar) 10Х5. Трицепсы на блоке
5.Hyperextensions 8Х4. Total: 83 lifts
Friday
1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30)
2.Leg Extension 8Х5.
3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40) Жим лёжа широким хватом
4.Latisimus dorsi. 8Х5.
5.Parallel Bar Dips 6Х5.
6.Incline Sit-Ups 10Х4. Total: 70 lifts
Satuday
1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)
2.Bench press locality (Lockaut) 2Х5.
3.Standig Barbell Curl 8Х4. бицепсы
4.Hyperextensions 8Х4. Total: 36 lifts
Total for the week: 238 lifts.
3 week
Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23)
2.Leg Extension 10Х5.
3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)
4.Pec Dec Flies 10Х5.
5.Triceps 10Х5.
6.Incline Sit-Ups 10Х4. Total: 47 lifts
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.
4.Latisimus dorsi. 8Х5.
5.Hyperextensions 6Х4. Total: 52 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39)
2.Flat Dumbbell Flies 8Х5.
3.Leg Press 5Х5.
4. 8Х5.
5.Incline Sit-Ups 10Х4. Total: 39 lifts
Satuday
1.Incline Bench Press with Barbell 4Х6. Жим сидя под углом
2.Bench press locality 2Х6.
3.Parallel Bar Dips 4Х6.
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.
5.Hyperextensions 8Х5. Total: 86 lifts
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)
2.Bench press locality 2Х5.
3.Pec Dec Flies 8Х5.
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)
2.Leg Extension 8Х5.
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)
2.Flat Dumbbell Flies 10Х5.
3.Parallel Bar Dips 4Х5.
4.Tricep pressdown (with straght bar) 8Х5.
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
Total in a week: 246 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
Total in a week: 329 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 – where: 50% - percentage of maximum; 5 – 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 “flies†10Х5� .5. Squat 55% 5Х1,65% 4Х1,75% 3Х5 (24)
5. â€Good mornings†(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 “flies†10Х5� .4. Deadlift from boxes 60% 5Х1,70% 4Х2,80% 3Х3,90% 2Х4 (30)5. Squats “Scissors†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 mornings†(seating) 5Х5� � .Total: 96 lifts
Total in a week: 286 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 “fliesâ€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 mornings†(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 “fliesâ€1� 0Х5.4. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х5.(29)5. Squats “Scissors†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 mornings†(seating) 6Х5� � .Total: 86 lifts
Total in a week: 281 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 “fliesâ€10Х5� .6. â€Good mornings†(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 “fliesâ€10Х5� .4. Deadlift from boxes 65% 5Х1,75% 5Х2,85% 4Х4.(31)5. Squats “Scissors†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 “fliesâ€10Х5� .5. â€Good mornings†(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 “flies†10Х5� .4. Dips 8Х5.5. Squat 55% 4Х1,65% 4Х1,75% 3Х5 (23)6. â€Good mornings†(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 “fliesâ€10Х5� .5. Squats “Scissors†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 “fliesâ€10Х5� .4. Dips 8Х5.5. â€Good mornings†(seating) 5Х5� � .Total: 63 lifts
Total in a week: 264 liftsTotal in a month: 1296 lifts