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
Can not find the site, but just posting this so i got a copy, wanna try this program, it looks pretty good!!!!
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