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Boris Sheiko has been receiving a good bit of attention recently for the programming he employs with the Russian powerlifting team.

This isn’t too far off , which is similar in concept. Both plans train the competitive lifts in large volumes and on a regular basis. While 3×3 contains no assistance work, Sheiko’s approach includes a little more, especially with regards to the upper body pressing muscles, and the total volume can get on up there.

Recently EliteFTS put up an . The Candidate for Master of Sport/Master of Sport (CMS/MS) routine has been available for awhile on the ‘net, but this is the first time I’d seen a lot of those routines.

I’m in the process of converting these to spreadsheet format, because to be frank, most of those are a mess and barely translated from the original Russian. I’ll link them here and add them as I do them.

Files are in Excel (.xls) format, requires either Excel or to open. Programs #29 through #37 are more beginner-level programs. The Candidate for Master of Sport (CMS/MS) program is for a higher level athlete; don’t start with that one, no matter how advanced you may be. There’s also the Master of Sport (MS) program from Sheiko’s book that I should get around to adapting as well, mostly for completeness – not many people could tolerate the workloads in that particular arrangement.

Sheiko # 30 Sheiko # 31 Sheiko # 32 Sheiko # 37 Master of Sport (MS)

Special thanks to for the CMS/MS setup and Korte’s 3×3.