Boris Sheiko #29 (Beginner)

Ten-week beginner powerlifting program based on Boris Sheiko's published Beginner #29 routine. Sheiko (Russian Powerlifting Federation head coach) is one of the most decorated coaches in powerlifting history; his beginner program is famous for its abundant submaximal volume — beginners build strength through high frequency and high reps at moderate intensity rather than near-max grinding.

Three training days per week (Mon/Wed/Fri). Each session has the squat or deadlift as the primary lift plus the bench, with abundant submaximal sets (4×4-6 at 70-80%) and accessory work (rows, hyperextensions, presses). Sessions are long (90-120 min) but sub-maximal intensity keeps recovery manageable.

The program runs in cycles of two weeks at similar load, then small bumps. Weeks 1-4 establish at 70-75%, weeks 5-8 push to 75-80%, weeks 9-10 work up to a 1RM test in week 10. Best for first-year powerlifters who want a gentler introduction to high training volume than typical Western programs.