Boris SheikoRecommended for lifters aiming to increase bench press strength and technique.
The Sheiko Bench Press Only Program was created by Boris Sheiko, a legendary Russian powerlifting coach known for training world champions. His goal was to apply proven periodization and volume principles from full powerlifting programs specifically to the bench press. By emphasizing submaximal loads, frequent practice, and technical precision, the program allows consistent progress while minimizing the risk of overtraining or injury. It reflects the philosophy that perfecting form and accumulating quality volume are key to long-term strength gains.
Program Roadmap
The Sheiko Bench Press Only Program is based on periodized volume and intensity. It includes multiple bench press sessions per week using submaximal loads (60–85% 1RM) to build strength through frequency and precise technique work. The program gradually increases intensity while managing fatigue, culminating in a peak phase for testing new max strength.
Chest
Back
LegsChestLegs
ArmsChestBackLegsArms
AbsFor best results in the Sheiko Bench Press Only Program, focus on technique and consistency over intensity. Maintain tight form each rep — shoulder blades retracted, elbows slightly tucked, and a consistent bar path from chest to lockout. Avoid bouncing the bar or over-arching the back. Always begin with light cardio and shoulder/triceps mobility work to prevent injury. Follow the prescribed percentages strictly. Sheiko’s method builds strength through frequent submaximal lifts, not max-effort attempts. Rest 2–4 minutes between working sets, get 7–9 hours of sleep, and consume enough protein for recovery. Track performance weekly, noting RPE and fatigue to manage workload. Add light accessory work like dips, triceps extensions, and shoulder stabilizers to maintain balance. Above all, stay patient. Sheiko programs develop strength gradually through controlled volume and perfect execution, emphasizing precision, recovery, and discipline over ego lifting.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
Boris Sheiko is a world-renowned Russian powerlifting coach and educator, best known for leading the Russian national powerlifting team and creating the "Sheiko Method."
He began his coaching career in the early 1970s in weightlifting and sports science, building his reputation through systematic and scientific training programs.
Sheiko's programs are famous for precise volume control, high-frequency training, technique-focused approaches, and personalized periodization strategies.
He has produced over 39 world champions, including bench press world record holder Kirill Sarychev among his students.
Sheiko's coaching philosophy is based on the belief that "there is no perfect program," emphasizing that integrating scientific principles with individual athlete data is the true path to progress.
