Sheiko - Previously published Beginners Monthly Program Part 2

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Monthly Training Plan - 1 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. ”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. ”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 “flies”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. ”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 “flies”10Х5. 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. ”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 “flies”10Х5. 6. ”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 “flies”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 “flies”10Х5. 5. ”Good mornings” (seating) 5Х5.Total: 109 lifts Total 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. ”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 “flies”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 “flies”10Х5. 4. Dips 8Х5. 5. ”Good mornings” (seating) 5Х5.Total: 63 lifts Total in a week: 264 lifts Total in a month: 1296 lifts Monthly volume in lifts (reps) by weekly cycles Excersises 1 week 2 week 3 week 4 week Total in a month SQUAT 115 89 106 86 400 PRESSES 183 133 220 123 659 DEADLIFTS 63 59 60 55 237 Total in a week 365 281 386 264 1296 GOODMORNINGS 50 55 50 50 205 OTHER 210 245 185 275 915 Total in a week 925 581 621 589 2416 Number of workouts 3 3 3 3 12

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