4 Week Training Plan

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In base (preparation) period by coach Boris Sheiko

(50% 5Ö1 ? where: 50% – percentage of maximum; 5 ? reps; 1 – sets)

1 WEEK

1 day (Monday)

1. Bench press 50% 5Õ1, 60% 4Õ2, 70% 3Õ2, 80% 3Õ6 (37)
2. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ5 (30)
3. Bench press 50% 5Õ1,60% 5Õ1,70% 5Õ5 (35)
4. Flat dumbbells “flies” 10Õ5.
5. Squat 55% 5Õ1,65% 4Õ1,75% 3Õ5 (24)
5. “Good mornings” (standing) 5Õ5.
Total: 126 lifts

3 day (Wednesday)

1. Deadlift 50% 4Õ1,60% 4Õ2,70% 3Õ2,80% 3Õ5.(33)
2. Bench press 50% 5Õ1,60% 5Õ1,70% 4Õ2,75% 3Õ2,80% 2Õ2, 85% 1Õ2,80% 2Õ2,75% 3Õ2,70% 4Õ1,65% 6Õ1, 60% 8Õ1,55% 10Õ1,50% 12Õ1 (80)
3. Flat dumbbells “flies” 10Õ5.
4. Deadlift from boxes 60% 5Õ1,70% 4Õ2,80% 3Õ3,90% 2Õ4 (30)
5. Squats “Scissors” 5+5Õ5.
6. Abs 10Õ3.
Total: 143 lifts

5 day (Friday)

1. Squat 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 3Õ5 (34)
2. Bench press 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 2Õ6 (31)
3. Dips 6Õ5.
4. Squat 50% 5Õ1,60% 5Õ2,70% 4Õ4 (31)
4. French press 10Õ5.
5. “Good mornings” (seating) 5Õ5.
Total: 96 lifts
Total in a week: 286 lifts

2 WEEK

1 day (Monday)

1. Squat 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 2Õ2, 90% 1Õ3 (26)
2. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 2Õ6 (27)
3. Flat dumbbells “flies”10Õ5.
4. Push ups on the floor with weight (hands wider shoulders) 10Õ5.
5. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 2Õ4 (23)
6. “Good mornings” (standing) 5Õ5.
Total: 76 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 4Õ1,60% 4Õ2,70% 3Õ2,75% 3Õ4(30)
2. Bench press 50% 5Õ1,60% 5Õ1,70% 4Õ2,75% 3Õ2, 80% 2Õ2,75% 3Õ2,70% 5Õ2,60% 7Õ1,50% 9Õ1(60)
3. Flat dumbbells “flies”10Õ5.
4. Deadlift 50% 4Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ5.(29)
5. Squats “Scissors” 5+5Õ5.
Total:119 lifts

5 day (Friday)

1. Bench press 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 2Õ5 (29)
2. Squat 50% 5Õ1,60% 5Õ2,70% 5Õ5 (40)
3. Bench press 55% 4Õ1,65% 3Õ1,75% 2Õ5 (17)
4. Dips 8Õ5.
5. Leg presses 6Õ5.
6. “Good mornings” (seating) 6Õ5.
Total: 86 lifts
Total in a week: 281 lifts

3 WEEK

1 day (Monday)

1. Squat 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 3Õ5.(34)
2. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ5.(30)
3. Squat 50% 6Õ1,60% 6Õ1,65% 6Õ4 (36)
4. Bench press 55% 5Õ1,65% 5Õ2,75% 4Õ4 (31)
5. Flat dumbbells “flies”10Õ5.
6. “Good mornings” (standing) 5Õ5.
Total:131 lifts

3 day (Wednesday)

1. Deadlift 50% 4Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ3, 85% 2Õ3 (29)
2. Bench press 50% 6Õ1,60% 5Õ1,70% 4Õ2,75% 3Õ2, 80% 2Õ2,85% 1Õ2,80% 2Õ2.75% 3õ2, 70% 5Õ1,65% 7Õ1,60% 9Õ1,55% 11Õ1, 50% 13Õ1 (86)
3. Flat dumbbells “flies”10Õ5.
4. Deadlift from boxes 65% 5Õ1,75% 5Õ2,85% 4Õ4.(31)
5. Squats “Scissors” 5+5Õ5.
6. Abs 10Õ3.
Total: 146 lifts

5 day (Friday)

1. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ6 (33)
2. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ2, 85% 2Õ3, 80% 3Õ3 (36)
3. Bench press 50% 5Õ1,60% 5Õ2,70% 5Õ5.(40)
4. Flat dumbbells “flies”10Õ5.
5. “Good mornings” (seating) 5Õ5.
Total: 109 lifts
Total in a week: 386 lifts

4 WEEK

1 day (Monday)

1. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ2, 85% 2Õ2,90% 1Õ2 (27)
2. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ2, 85% 2Õ2,80% 3Õ2 (31)
3. Flat dumbbells “flies” 10Õ5.
4. Dips 8Õ5.
5. Squat 55% 4Õ1,65% 4Õ1,75% 3Õ5 (23)
6. “Good mornings” (standing) 5Õ5.
Total: 81 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 3Õ1, 60% 3Õ2, 70% 3Õ2, 75% 2Õ4(23)
2. Bench press 50% 5Õ1, 60% 5Õ1, 70% 4Õ2, 75% 3Õ2, 80% 3Õ2, 75% 4Õ1, 70% 5Õ1, 65% 6Õ1, 60% 7Õ1, 55% 8Õ1, 50% 9Õ1 (65)
3. Deadlift 50% 4Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ6 (32)
4. Flat dumbbells “flies”10Õ5.
5. Squats “Scissors” 5+5Õ5.
6. Abs 10Õ3.
Total: 120 lifts

5 day (Friday)

1. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ7 (36)
2. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 2Õ6 (27)
3. Flat dumbbells “flies”10Õ5.
4. Dips 8Õ5.
5. “Good mornings” (seating) 5Õ5.
Total: 63 lifts
Total in a week: 264 lifts
Total in a month: 1296 lifts

Source

The Norwegian (training) experiment

 

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