Max

Input your current maxes:

Squat 375
Bench 275
Deadlift 455

Page 1
 Week 1
Sheiko #29 – Provisional Monthly Plan 1

Week 1

Monday (Day 1) reps sets % weight

1 Bench Press 5 1 50% 138
4 1 60% 165
3 2 70% 193
3 5 80% 220
2 Squat 5 1 50% 188
4 1 60% 225
3 2 70% 263
3 6 80% 300
3 Bench Press 5 1 55% 151
4 1 65% 179
3 5 75% 206
4 Flyes 10 5
5 Good Mornings 5 5

Wednesday (Day 2) reps sets % weight

1 Deadlift to knee 3 1 50% 228
3 1 60% 273
3 2 70% 319
3 4 75% 341
2 Incline Bench Press 4 6
3 Dips (with weights) 5 5
4 Deadlift from pins 4 1 55% 250
4 1 65% 296
4 2 75% 341
3 4 85% 387
5 Lunges 5 5
6 Abs 10 3

Friday (Day 3) reps sets % weight

1 Bench Press 5 1 50% 138
5 1 60% 165
4 1 70% 193
3 2 75% 206
2 2 80% 220
3 2 75% 206
4 1 70% 193
6 1 60% 165
8 1 50% 138
2 Flies 10 5
3 Squat 5 1 50% 188
4 1 60% 225
3 2 70% 263
3 6 75% 281
4 Good Mornings (standing) 5 5

Page 2
 Week 2

Week 2

Monday (Day 1) reps sets % weight

1 Squat 5 1 50% 188
4 1 60% 225
3 2 70% 263
2 5 80% 300
2 Bench Press 5 1 50% 138
4 1 60% 165
2 2 70% 193
3 5 80% 220
3 Flyes 10 5
4 Pushups 10 5
5 Front Squat 2 3 45% 169
2 3 55% 206
2 4 60% 225
6 Good Mornings 5 5

Wednesday (Day 2) reps sets % weight

1 Deadlift to knee 3 1 50% 228
3 1 60% 273
3 2 70% 319
2 4 75% 341
2 Bench Press 6 1 50% 138
6 2 60% 165
6 4 65% 179
3 Flyes 10 5
4 Deadlift from pins 4 1 55% 250
4 1 65% 296
4 2 75% 341
4 4 80% 364
5 Lunges 5 5

Friday (Day 3) reps sets % weight

1 Squat 5 1 50% 188
4 1 60% 225
3 2 70% 263
2 5 80% 300
2 Bench Press 5 1 50% 138
4 1 60% 165
3 2 70% 193
2 2 80% 220
3 1 75% 206
5 1 65% 179
7 1 55% 151
3 Flyes 10 5
4 Squat 5 1 50% 188

Page 3
 Week 2
5 2 60% 225
4 4 70% 263
5 Good Mornings (standing) 5 5

Page 4
 Week 3

Week 3

Monday (Day 1) reps sets % weight

1 Squat 5 1 55% 206
4 1 65% 244
3 2 75% 281
2 4 85% 319
2 Bench Press 5 1 50% 138
4 1 60% 165
2 2 70% 193
3 6 80% 220
3 Flyes 10 5
4 Pushups 10 5
5 Squat 3 1 50% 188
3 1 60% 225
3 1 70% 263
3 4 80% 300
6 Good Mornings 5 5

Wednesday (Day 2) reps sets % weight

1 Deadlift off box 3 1 50% 228
3 1 60% 273
3 2 65% 296
2 Bench Press 5 1 50% 138
4 1 60% 165
3 2 70% 193
2 3 80% 220
2 2 85% 234
3 2 80% 220
3 Flyes 10 5
4 Deadlift from pins 4 1 60% 273
4 2 70% 319
3 2 80% 364
2 3 90% 410
5 Lunges 5 5

Friday (Day 3) reps sets % weight

1 Squat 5 1 50% 188
4 1 60% 225
3 2 70% 263
3 6 80% 300
2 Bench Press 5 1 50% 138
4 1 60% 165
3 2 70% 193
3 7 80% 220
3 Flyes 10 5
4 Military Press 4 5

Page 5
 Week 3
5 Good Mornings (standing) 5 5

Page 6
 Week 4

Week 4

Monday (Day 1) reps sets % weight

1 Squat 5 1 50% 188
4 1 60% 225
3 2 70% 263
3 5 80% 300
2 Bench Press 5 1 55% 151
5 1 65% 179
4 5 75% 206
3 Flyes 10 5
4 Dips 8 5
5 Front Squat 5 2 40% 150
4 2 50% 188
3 3 60% 225
6 Good Mornings 5 5

Wednesday (Day 2) reps sets % weight

1 Bench Press 5 1 50% 138
4 1 60% 165
3 2 70% 193
3 2 80% 220
2 3 85% 234
2 Deadlift 3 1 50% 228
3 1 60% 273
3 2 70% 319
3 2 80% 364
2 3 85% 387
2 3 80% 364
3 Bench Press 5 1 50% 138
5 1 60% 165
5 4 70% 193
4 Flyes 10 5

Friday (Day 3) reps sets % weight

1 Squat 5 1 50% 188
4 1 60% 225
3 2 70% 263
3 6 80% 300
2 Bench Press 6 1 50% 138
5 1 60% 165
4 2 70% 193
3 2 80% 220
2 2 85% 234
3 2 80% 220
4 1 70% 193
6 1 60% 165

Page 7
 Week 4
8 1 50% 138
3 Flyes 10 5
4 Dips 8 5
5 Good Mornings (standing) 5 5
6 Abs 5 5

Page 8