SHK
Шейко №29
Базовый цикл для начинающих по системе Шейко
Длительность
12 нед
Частота
4 дня/нед
Объём
Очень высокий
Уровень
Средний
Цель
Максимальная сила
📚 Полный гайд по школе Шейко
Как читать программы Шейко: проценты, объём, структура
О программе
Стартовая точка системы Шейко. Умеренная интенсивность (65–80%), высокий объём, техническая шлифовка.
Для кого: Средний уровень, первый год соревнований
Ключевые принципы
- —Интенсивность 65–80%
- —25–30 подходов в каждом движении за неделю
- —4 тренировки, 1.5–2 часа каждая
- —Волнообразная нагрузка
- —Технический акцент
Прогноз результатов
Прирост 5–10% за 12 недель.
⚠️
Первые 2 недели очень тяжёлые. Не добавляйте объём.
Расписание тренировок
Неделя 1 — Нед.1
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 10 | 5 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Приседание | 8 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Жим лёжа | 6 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Разводка гантелей | 5 | 10 | |
| Гудморнинг стоя | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 9 | 3 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа на наклонной | 4 | 6 | |
| Отжимания на брусьях | 5 | 5 | |
| Тяга с плинтов | 8 | 4 | 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% |
| Выпады | 5 | 5 | |
| Пресс | 3 | 10 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 12 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 10 | 5 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Гудморнинг сидя | 5 | 5 |
Неделя 2 — Нед.2
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Push up | 5 | 10 | |
| Фронтальный присед | 8 | 3 | 45–60% 45–60% 45–60% 45–60% 45–60% 45–60% 45–60% 45–60% |
| Гудморнинг стоя | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 8 | 3 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа | 7 | 6 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Разводка гантелей | 5 | 10 | |
| Тяга с плинтов | 8 | 4 | 55–80% 55–80% 55–80% 55–80% 55–80% 55–80% 55–80% 55–80% |
| Выпады | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 7 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Гудморнинг стоя | 5 | 5 |
Неделя 3 — Нед.3
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 8 | 5 | 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Push up | 5 | 10 | |
| Приседание | 7 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Гудморнинг стоя | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга с дефицитом | 8 | 3 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Жим лёжа | 11 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Разводка гантелей | 5 | 10 | |
| Тяга с плинтов | 8 | 4 | 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% |
| Выпады | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 11 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Press | 5 | 4 | |
| Гудморнинг стоя | 5 | 5 |
Неделя 4 — Нед.4
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 7 | 5 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Разводка гантелей | 5 | 10 | |
| Отжимания на брусьях | 5 | 8 | |
| Фронтальный присед | 7 | 5 | 40–60% 40–60% 40–60% 40–60% 40–60% 40–60% 40–60% |
| Гудморнинг стоя | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 9 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Становая тяга | 12 | 3 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 6 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Разводка гантелей | 5 | 10 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 13 | 6 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Разводка гантелей | 5 | 10 | |
| Отжимания на брусьях | 5 | 8 | |
| Гудморнинг сидя | 5 | 5 | |
| Пресс | 3 | 10 |
Неделя 5 — Нед.5
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 7 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Пресс | 3 | 10 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга | 9 | 4 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 14 | 6 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Тяга до колен | 7 | 4 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Гудморнинг стоя | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Приседание | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 7 | 5 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Разводка гантелей | 5 | 10 | |
| Пресс | 3 | 10 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга с дефицитом | 6 | 3 | 50–60% 50–60% 50–60% 50–60% 50–60% 50–60% |
| Жим лёжа на наклонной | 6 | 4 | |
| Dip (with weights) | 5 | 6 | |
| Deadlift off boxes | 9 | 4 | 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% |
| Гудморнинг сидя | 5 | 5 |
Неделя 6 — Нед.6
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 10 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 7 | 4 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Разводка гантелей | 5 | 10 | |
| Пресс | 3 | 10 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга с дефицитом | 7 | 3 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Жим лёжа | 12 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Становая тяга | 9 | 4 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Гудморнинг стоя | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 7 | 5 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 6 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Пресс | 3 | 10 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Press | 5 | 5 | |
| Жим лёжа на наклонной | 6 | 4 | |
| Dip (with weights) | 5 | 8 | |
| Тяга до колен | 9 | 4 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
Неделя 7 — Нед.7
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 7 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Пресс | 3 | 10 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга | 9 | 4 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 20 | 8 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Разводка гантелей | 5 | 10 | |
| Тяга до колен | 7 | 4 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Гудморнинг сидя | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 6 | 6 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Dip (with weights) | 6 | 6 | |
| Пресс | 3 | 10 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга с дефицитом | 7 | 3 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Жим лёжа | 7 | 6 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Triceps | 5 | 6 | |
| Deadlift off boxes | 9 | 4 | 60–85% 60–85% 60–85% 60–85% 60–85% 60–85% 60–85% 60–85% 60–85% |
| Гудморнинг стоя | 5 | 5 |
Неделя 8 — Нед.8
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 11 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 11 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Отжимания на брусьях | 5 | 6 | |
| Разводка гантелей | 5 | 10 | |
| Пресс | 3 | 10 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга с дефицитом | 7 | 3 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Жим лёжа | 9 | 5 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Разводка гантелей | 5 | 10 | |
| Становая тяга | 10 | 4 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Гудморнинг стоя | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Отжимания на брусьях | 5 | 6 | |
| Разводка гантелей | 5 | 10 | |
| Приседание | 7 | 4 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Пресс | 5 | 10 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 8 | 4 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Press | 5 | 5 | |
| Жим лёжа на наклонной | 6 | 4 | |
| Deadlift off boxes | 8 | 4 | 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% 60–90% |
| Гудморнинг сидя | 5 | 5 |
Неделя 9 — Нед.9
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 7 | 5 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Разводка гантелей | 5 | 10 | |
| Bottom up squat | 5 | 5 | |
| Good morning | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга с дефицитом | 7 | 3 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Жим лёжа | 21 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Разводка гантелей | 5 | 10 | |
| Становая тяга | 10 | 4 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим ногами | 6 | 5 | |
| Пресс | 3 | 8 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 8 | 5 | 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Dip (weighted) | 5 | 5 | |
| Приседание | 8 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Гудморнинг сидя | 5 | 5 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 8 | 3 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа | 7 | 6 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Deadlift off boxes | 8 | 4 | 70–100% 70–100% 70–100% 70–100% 70–100% 70–100% 70–100% 70–100% |
| Жим ногами | 6 | 6 | |
| Back extension | 4 | 10 | |
| Пресс | 4 | 10 |
Неделя 10 — Нед.10
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 7 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Жим ногами | 6 | 5 | |
| Good morning | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 16 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Становая тяга | 10 | 4 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Bottom up squat | 6 | 5 | |
| Пресс | 4 | 10 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Dip (weighted) | 5 | 6 | |
| Приседание | 6 | 6 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Back extension | 4 | 10 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 7 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Incline bench press | 5 | 3 | |
| Triceps | 5 | 10 | |
| Тяга с плинтов | 8 | 4 | 75–95% 75–95% 75–95% 75–95% 75–95% 75–95% 75–95% 75–95% |
| Жим ногами | 6 | 5 | |
| Пресс | 3 | 8 |
Неделя 11 — Нед.11
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Приседание | 10 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 6 | 5 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Разводка гантелей | 5 | 10 | |
| Bottom up squat | 6 | 5 | |
| Back extension | 4 | 10 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 9 | 4 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа | 18 | 6 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Тяга с плинтов | 7 | 4 | 65–85% 65–85% 65–85% 65–85% 65–85% 65–85% 65–85% |
| Жим ногами | 6 | 6 | |
| Back extension | 4 | 10 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 6 | 4 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Гудморнинг сидя | 6 | 6 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Deadlift off boxes | 9 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 8 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Triceps | 5 | 10 | |
| Snatch grip rack pull | 5 | 4 | 50–65% 50–65% 50–65% 50–65% 50–65% |
| Bottom up squat | 6 | 6 | |
| Пресс | 4 | 10 |
Неделя 12 — Нед.12
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 10 | 5 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 7 | 5 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Пресс | 3 | 8 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Становая тяга | 10 | 4 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 6 | 5 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Жим ногами | 6 | 5 | |
| Back extension | 4 | 8 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Приседание | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 6 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Разводка гантелей | 5 | 10 | |
| Bottom up squat | 5 | 5 | |
| Back extension | 4 | 10 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 8 | 4 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Press | 5 | 5 | |
| Жим лёжа на наклонной | 6 | 4 | |
| Deadlift off boxes | 9 | 3 | 55–95% 55–95% 55–95% 55–95% 55–95% 55–95% 55–95% 55–95% 55–95% |
| Жим ногами | 6 | 6 | |
| Good morning | 5 | 5 |