yoli
New member
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 SEMANA
1 day (Lunes)
1.Press banca50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2.Sentadilla 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Press banca 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Aparturas mancuernas 10Х5.
5.”Buenos días depie” 5Х5.
Total: 116 repeticiones
3 day (Miercoles)
1.Peso muerto 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)
2.Press inclinado4Х6.
3.Fondos 5Х5.
4.Peso muerto from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)
5.Sentadillas “Scissors” 5+5Х5.
6.Abds 10Х3.
Total: 65 repeticiones
5 day (Jueves)
1.Press banca 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
2.Aperturas mancuernas 10Х5.
3.Sentadillas 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4.Press francés 10Х5.
5.Buenos días 5Х5.
Total: 100 repeticiones
Total in a semana: 286 repeticiones
2 SEMANA
1 day (Lunes)
1.Sentadilla 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)
2.Press plano 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
3.Aperturas mancuernas 10Х5.
4.Flexiones con peso 10Х5
5.Sentadilla 55% 3Х1,65% 3Х1,75% 3Х4.(18)
6.Buenos días 5Х5.
Total: 74 repeticiones
3 day (Miercoles)
1.Peso muerto till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)
2.Press plano 50% 5Х1,60% 5Х2,70% 4Х5.(35)
3.Aperturas 10Х5.
4.Peso muerto 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
5.Squat “scissors” 5+5Х5.
Total: 92 repes
5 day (Viernes)
1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)
2.Press plano 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)
3.Aperturas 10Х5.
4.Triceps 10Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14)
6.”Good mornings” (sentado) 6Х5.
Total: 80 repes
Total in a week: 246 repes
3 SEMANA
1 day (Lunes)
1.Sentadila 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2.Press plano 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Aperturas 10Х5.
4.Flexiones con peso 10Х5.
5.Sentadilas 50% 5Х1,60% 5Х1,70% 5Х5.(35)
6.Buenos días (de pie) 5Х5.
Total: 99 repes
3 day (Miercoles)
1. Peso muerto 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)
2.Press plano50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
3.Aperturas 10Х5.
4.Peso muerto from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)
5.Sentadillas “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 123 repes
5 day (Viernes)
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
This URL has been removed!
This URL has been removed!
In base (preparation) period by coach Boris Sheiko (Russia)
(50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)
1 SEMANA
1 day (Lunes)
1.Press banca50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2.Sentadilla 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Press banca 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Aparturas mancuernas 10Х5.
5.”Buenos días depie” 5Х5.
Total: 116 repeticiones
3 day (Miercoles)
1.Peso muerto 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)
2.Press inclinado4Х6.
3.Fondos 5Х5.
4.Peso muerto from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)
5.Sentadillas “Scissors” 5+5Х5.
6.Abds 10Х3.
Total: 65 repeticiones
5 day (Jueves)
1.Press banca 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
2.Aperturas mancuernas 10Х5.
3.Sentadillas 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4.Press francés 10Х5.
5.Buenos días 5Х5.
Total: 100 repeticiones
Total in a semana: 286 repeticiones
2 SEMANA
1 day (Lunes)
1.Sentadilla 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)
2.Press plano 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
3.Aperturas mancuernas 10Х5.
4.Flexiones con peso 10Х5
5.Sentadilla 55% 3Х1,65% 3Х1,75% 3Х4.(18)
6.Buenos días 5Х5.
Total: 74 repeticiones
3 day (Miercoles)
1.Peso muerto till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)
2.Press plano 50% 5Х1,60% 5Х2,70% 4Х5.(35)
3.Aperturas 10Х5.
4.Peso muerto 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
5.Squat “scissors” 5+5Х5.
Total: 92 repes
5 day (Viernes)
1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)
2.Press plano 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)
3.Aperturas 10Х5.
4.Triceps 10Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14)
6.”Good mornings” (sentado) 6Х5.
Total: 80 repes
Total in a week: 246 repes
3 SEMANA
1 day (Lunes)
1.Sentadila 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2.Press plano 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Aperturas 10Х5.
4.Flexiones con peso 10Х5.
5.Sentadilas 50% 5Х1,60% 5Х1,70% 5Х5.(35)
6.Buenos días (de pie) 5Х5.
Total: 99 repes
3 day (Miercoles)
1. Peso muerto 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)
2.Press plano50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
3.Aperturas 10Х5.
4.Peso muerto from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)
5.Sentadillas “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 123 repes
5 day (Viernes)
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
This URL has been removed!
This URL has been removed!