Sheiko – Heavy lifters (+80kg)
The following is an example program created by Boris Sheiko for an intermediated to advanced lifter over 80kg (175lbs)
Sheiko – sub 80kg lifters
The following is a great and visually informative spreadsheet created by MaximusGluteus, as an example program created by Boris Sheiko for an intermediated to advanced lifter under 80kg (175lbs)
Sheiko – (29,30,31,32 and more)
Boris Sheiko is the national coach for the Russian powerlifting team and has produced world champions and world record holders such as Andrey Belyaev, Kirill Sarychev, Yuri Fedorenko, Alexei Sivokon, and Maxim Podtynny. At the time of this writing his atheletes has won a total of 39 gold medal at powerlifting world championships. Which by any standard can be considered impressive.
Starting Strength
The Starting Strength training program by Mark Rippetoe is probably the most popular beginner strength program. Like many other highly popular training programs the layout of the program is quite simple. The focus of the program is on the 5 big barbell lifts; Squat, Deadlift, Bench press, Standing press and the power clean.
StrongLifts 5×5
The Strong lift is another general beginner strength training program that has given thousand of beginners a good start on their strength or bodybuilding journey. The program is based on 3 full body workouts a week and five core exercises the squat, bench press, deadlift, overhead press and barbell row.
5/3/1 – By Jim Wendler
The 5/3/1 program has become one of the most popular intermediate programs for strength enthusiast, powerlifters and even bodybuilders have had success with this simple program