Sheiko - Previously published Beginners Monthly Program Part 1

World Powerlifting.Com

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) 10Х5 5.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 lifts Total in a month: 1093 lifts Monthly volume in lifts (reps) by weekly cycles Exercises 1 week 2 week 3 week 4 week Monthly SQUATS 74 90 109 83 356 BENCH PRESS 142 113 162 123 540 DEADLIFTS 70 57 63 26 216 Total in a week 286 260 334 232 1112 GOOD MORNINGS 50 55 50 50 205 OTHER 254 275 255 285 1069 Total in a week 590 590 639 567 2386 Number of workouts 3 3 3 3 12

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