Enter your maxes here:

Squat
100
Bench
100
Deadlift
100

Volume Calculations

MS Prep
1
2
3
4
Total

Reps
Squat
92
86
131
88
397

Poundage
Squat
6250
5890
8770
6270
27180

Bench
10150
8620
13070
7480
39320

Dead
6680
4700
7990
6740
26110

23080
19210
29830
20490
92610

Squat
5675
6010
5930
5980
6520
5980
36095

Bench
13625
10940
12835
10280
12245
10280
70205

Dead
6540
6040
7500
4930
5370
4930
35310

25840
22990
26265
21190
24135
21190
141610

Squat
5645
6040
5115
3530
5810
26140

Bench
7965
10000
8685
8645
9570
44865

Dead
4840
3300
4460
3780
4520
20900

18450
19340
18260
15955
19900
91905

212
253
192
125
60
842

Squat
5700
6450
4050
2770
930
19900

Bench
4740
6525
6120
4510
1870
23765

Dead
4440
4950
3240
1270
930
14830

14880
17925
13410
8550
3730
58495

Dead
55
52
48
30
185

237
259
225
260
981

Squat
4875
6470
5515
5800
22660

Bench
7035
6855
7150
9450
30490

Dead
3930
3710
3260
2220
13120

15840
17035
15925
17470
66270

Bench
180
133
220
119
652

Dead
63
59
60
26
208

362
281
386
228
1257

Squat
8090
5890
7190
5810
26980

Bench
11880
8885
14655
8210
43630

Dead
4600
4060
4525
1850
15035

24570
18835
26370
15870
85645

Bench
182

Dead
51

367

Squat
8890

Bench
11880

Dead
3580

24350

Bench
150
127
200
106
583

Dead
97
70
114
94
375

Bench
204
163
191
148
186
148
1040

Dead
90
83
107
69
78
69
496

MS Prep3
1
2
3
4
5
Total

Squat
80
91
84
85
95
85
520
347
Squat
80
91
73
51
83
378

Bench
114
148
126
127
137
652

Dead
67
46
62
51
62
288

MS Comp
1
2
3
4
5
Total

Squat
82
92
58
41
15
288

Bench
67
92
87
65
30
341

Dead
63
69
47
19
15
213

#29
1
2
3
4
Total

Squat
74
101
77
90
342

Bench
108
106
100
140
454

#30
1
2
3
4
Total

Squat
119
89
106
83
397

#31
1

Squat
134

MS Prep2
1
2
3
4
5
6
Total

339
283
445
288
1355
339
374
337
382
302
359
302
2056
343
261
285
261
229
282
1318
264

2
3
4
Total

88
81
86
389

98
227
85
592

44
42
18
155

230
350
189
1136

5840
5620
5880
26230

6635
14945
5990
39450

2975
3040
1250
10845

15450
23605
13120
76525

#32
1
2
3
4
Total

Squat
59
77
41
15
192

Bench
60
102
63
32
257

Dead
13
41
25
15
94

132
220
129
62
543

Squat
3970
5395
2790
930
13085

Bench
4165
7200
4385
2020
17770

Dead
920
2810
1680
950
6360

9055
15405
8855
3900
37215

#37
1
2
3
4
Total

Squat
74
93
109
83
359

Bench
142
113
162
118
535

Dead
70
57
63
26
216

286
263
334
227
1110

Squat
4875
6380
7400
5800
24455

Bench
8795
7410
10530
8110
34845

Dead
4680
3785
4480
1850
14795

18350
17575
22410
15760
74095

#39
1
2
3
4
Total

Squat
70
102
58
90
320

Bench
82
111
100
140
433

Dead
46
52
40
30
168

198
265
198
260
921

Squat
4635
6370
4185
5800
20990

Bench
5365
7265
7150
9450
29230

Dead
3260
3550
2720
2220
11750

13260
17185
14055
17470
61970

#40
1
2
3
4
Total

Squat
80
93
78
136
387

Bench
188
125
158
145
616

Dead
59
41
55
62
217

327
259
291
343
1220

Squat
5615
6370
5490
9290
26765

Bench
12450
8520
10600
9730
41300

Dead
4460
2690
4145
4355
15650

22525
17580
20235
23375
83715

Intensity/Average %
Squat
Bench
67.9%
67.7%
68.5%
67.9%
66.9%
65.4%
71.3%
70.6%
68.5%
67.4%

Dead
68.9%
67.1%
70.1%
71.7%
69.6%

Squat
70.9%
66.0%
70.6%
70.4%
68.6%
70.4%
69.4%

Bench
66.8%
67.1%
67.2%
69.5%
65.8%
69.5%
67.5%

Dead
72.7%
72.8%
70.1%
71.4%
68.8%
71.4%
71.2%

Squat
70.6%
66.4%
70.1%
69.2%
70.0%
69.2%

Bench
69.9%
67.6%
68.9%
68.1%
69.9%
68.8%

Dead
72.2%
71.7%
71.9%
74.1%
72.9%
72.6%

Squat
69.5%
70.1%
69.8%
67.6%
62.0%
69.1%

Bench
70.7%
70.9%
70.3%
69.4%
62.3%
69.7%

Dead
70.5%
71.7%
68.9%
66.8%
62.0%
69.6%

Squat
65.9%
64.1%
71.6%
64.4%
66.3%

Bench
65.1%
64.7%
71.5%
67.5%
67.2%

Dead
71.5%
71.3%
67.9%
74.0%
70.9%

Squat
68.0%
66.2%
67.8%
70.0%
68.0%

Bench
66.0%
66.8%
66.6%
69.0%
66.9%

Dead
73.0%
68.8%
75.4%
71.2%
72.3%

Squat
66.3%

Bench
65.3%

Dead
70.2%

66.4%
69.4%
68.4%
67.4%

67.7%
65.8%
70.5%
66.6%

67.6%
72.4%
69.4%
70.0%

Squat
67.3%
70.1%
68.0%
62.0%
68.2%

Bench
69.4%
70.6%
69.6%
63.1%
69.1%

Dead
70.8%
68.5%
67.2%
63.3%
67.7%

Squat
65.9%
68.6%
67.9%
69.9%
68.1%

Bench
61.9%
65.6%
65.0%
68.7%
65.1%

Dead
66.9%
66.4%
71.1%
71.2%
68.5%

Squat
66.2%
62.5%
72.2%
64.4%
65.6%

Bench
65.4%
65.5%
71.5%
67.5%
67.5%

Dead
70.9%
68.3%
68.0%
74.0%
69.9%

Squat
70.2%
68.5%
70.4%
68.3%
69.2%

Bench
66.2%
68.2%
67.1%
67.1%
67.0%

Dead
75.6%
65.6%
75.4%
70.2%
72.1%

Sheiko
Monthly training plan #29

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

%
50%
60%
70%
75%
50%
60%
70%
50%
60%
70%

reps
5
4
3
3
5
5
5
5
5
4
10
5

sets
1
2
2
5
1
2
5
1
1
4
5
5

weight
50
60
70
75
50
60
70
50
60
70

%
50%
60%
70%
75%

reps
3
3
3
3
6
5
4
4
4
3
5
10

sets
1
2
2
4
4
5
1
1
2
4
5
3

weight
50
60
70
75

reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
5

sets
1
1
1
2
2
2
1
1
1
5
1
2
2
5
5

weight
50
60
70
75
80
75
70
60
50

reps
5
4
3
2
5
4
3
3
10
10
3
3
2
5

sets
1
1
2
5
1
1
2
5
5
5
2
2
4
5

weight
50
60
70
80
50
60
70
80

reps
3
3
3
2
6
6
6
10
4
4
4
4
5

sets
1
1
2
4
1
2
4
5
1
1
2
4
5

weight
50
60
70
75
50
60
65

reps
5
4
3
2
5
4
3
2
3
5
7
10
5
5
4
5

sets
1
1
2
5
1
1
2
2
1
1
1
5
1
2
4
5

weight
50
60
70
80
50
60
70
80
75
65
55

reps
5
4
3
2
5
4
3
3
10
10
3
3
3
3
5

sets
1
1
2
4
1
1
2
6
5
5
1
1
1
4
5

weight
55
65
75
85
50
60
70
80

reps
3
3
3
5
4
3
2
2
3
10
4
4
3
2
5

sets
2
2
4
1
1
2
3
2
2
5
1
2
2
3
5

weight
50
60
65
50
60
70
80
85
80

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
3
10
4
5

sets
1
1
2
6
1
1
2
7
5
5
5

weight
50
60
70
80
50
60
70
80

%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
5
4
10
8
5
4
3
5

sets
1
1
2
5
1
1
5
5
5
2
2
3
5

weight
50
60
70
80
55
65
75

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%

reps
5
4
3
3
2
3
3
3
3
2
2
5
5
5
10

sets
1
1
2
2
3
1
1
2
2
3
3
1
1
4
5

weight
50
60
70
80
85
50
60
70
80
85
80
50
60
70

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%

reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5
10

sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
3

weight
50
60
70
80
50
60
70
80
85
80
70
60
50

4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees

2 Incline Bench press

3 Dip
4 Deadlift from boxes

55%
65%
75%
85%

5 Lunge
6 Abs
5 day (Friday)
1 Bench press

2 Dumbbell fly
3 Squat

%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%

4 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

%
50%
60%
70%
80%
50%
60%
70%
80%

45%
55%
60%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
70%
75%
50%
60%
65%
55%
65%
75%
80%

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
75%
65%
55%
50%
60%
70%

5 Good morning (standing)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

%
55%
65%
75%
85%
50%
60%
70%
80%

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
65%
50%
60%
70%
80%
85%
80%
60%
70%
80%
90%

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Press
5 Good morning (standing)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Front squat

40%
50%
60%

6 Good morning (standing)

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Dumbbell fly
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Good morning (sitting)
6 Abs

55
65
75
85

50
60
70
75

45
55
60

55
65
75
80

50
60
70

50
60
70
80

60
70
80
90

40
50
60

Sheiko
Monthly training plan #30

week 1
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
5
5
5
10
5
4
3
5

sets
1
2
2
5
1
1
2
5
1
1
5
5
1
1
5
5

weight
50
60
70
80
50
60
70
80
50
60
70

reps
4
4
3
3
5
5
4
3
2
1
2
3
4
6
8
10
12
4
5
4
3
2
5
10

sets
1
2
2
5
1
1
2
2
2
2
2
2
1
1
1
1
1
6
1
2
3
4
5
3

weight
50
60
70
80
50
60
70
75
80
85
80
75
70
65
60
55
50

reps
5
4
3
3
5
4
3
2
6
5
5
4
10
5

sets
1
2
2
5
1
2
2
6
5
1
2
4
5
5

weight
50
60
70
80
50
60
70
80

reps
5
4
3
2
1
5
4
3
2
10
10
5
4
3
2
5

sets
1
2
2
2
3
1
1
2
6
5
5
1
1
2
4
5

weight
50
60
70
80
90
50
60
70
80

reps
4
4
3
3
5
5
4
3
2
3
5
7
9
10
4
4
3
3
5

sets
1
2
2
4
1
1
2
2
2
2
2
1
1
5
1
1
2
5
5

weight
50
60
70
75
50
60
70
75
80
75
70
60
50

%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%

reps
5
4
3
2
5
5
5
4
3
2
8
6
6

sets
1
2
2
5
1
2
5
1
1
5
5
5
5

weight
50
60
70
80
50
60
70
55
65
75

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
6
6
6
5
5
4
10
5

sets
1
2
2
5
1
1
2
5
1
1
4
1
2
4
5
5

weight
50
60
70
80
50
60
70
80
50
60
65
55
65
75

%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

reps
4
4
3
3
2
6
5
4
3
2
1
2
3
5
7
9
11
13
10
5
5
4
5
10

sets
1
1
2
3
3
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3

weight
50
60
70
80
85
50
60
70
75
80
85
80
75
70
65
60
55
50

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5

sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5

weight
50
60
70
80
50
60
70
80
85
80
50
60
70

%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
85%
80%

reps
5
4
3
3
2
1
5
4
3
3
2
3
10
8
5
4
3
2
5

sets
1
1
2
2
2
2
1
1
2
2
2
2
5
5
1
1
2
4
5

weight
50
60
70
80
85
90
50
60
70
80
85
80

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5

sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5

weight
50
60
70
80
85
50
60
70
80
85
55
65
75

%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
5
5
10
8
5
10

sets
1
1
2
6
1
1
5
5
5
5
3

weight
50
60
70
80
50
60
70

55%
65%
75%

Good morning (standing)

3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift from boxes

%
50%
60%
70%
80%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%

Lunge
Abs
5 day (Friday)
Squat

Bench press

Dip
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

French press
Good morning (sitting)

week 2
1 day (Monday)
Squat

Bench press

Dumbbell fly
Push up
Squat

%
50%
60%
70%
80%
90%
50%
60%
70%
80%

50%
60%
70%
80%

Good morning (standing)

3 day (Wednesday)
Deadlift up to knees

Bench press

Dumbbell fly
Deadlift

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%

Lunge
5 day (Friday)
Bench press

Squat

Bench press

Dip
Leg Press
Good morning (sitting)

week 3
1 day (Monday)
Squat

Bench press

Squat

Bench press

Dumbbell fly
Good morning (standing)
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift from boxes

65%
75%
85%

Lunge
Abs
5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Good morning (sitting)

week 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Squat

50%
60%
70%
80%

Good morning (standing)

3 day (Wednesday)
Bench press

Deadlift

Bench press

Dumbbell fly
Lunge
5 day (Friday)
Squat

Bench press

Dumbbell fly
Dip
Good morning (sitting)
Abs

55
65
75

60
70
80
90

50
60
70

50
60
70
80

50
60
70
80

65
75
85

50
60
70
80

Sheiko
Monthly training plan #31

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
50%
60%
65%

reps
5
4
3
3
2
5
5
2,4,6,8,7,5,3
6
6
6
10
5
5
4
5

sets
1
1
2
2
4
1
2
1
1
2
4
5
1
2
4
5

weight
50
60
70
80
85
50
60
70
50
60
65

reps
4
4
4
5
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
2
5
10

sets
1
2
4
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
1
2
4
5
3

weight
50
60
70
50
60
70
75
80
85
80
75
70
65
60
55
50

reps
5
4
3
3
2
5
4
3
2
6
5
5
4
10
5

sets
1
1
2
2
3
1
2
2
6
5
1
1
4
5
5

weight
50
60
70
80
85
50
60
70
80

%
50%
60%
70%
80%
90%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
2
1
5
4
3
2
5
5
5
10
6
5

sets
1
1
2
2
3
1
1
2
5
1
1
4
5
5
5

weight
50
60
70
80
90
50
60
70
80
55
65
75

%
50%
60%
65%
50%
60%
70%
75%
80%
85%
75%
65%
55%

reps
3
3
3
6
5
4
3
2
1
3
5
7
10
3
3
3
2
5
10

sets
1
2
4
1
1
2
2
2
2
1
1
1
5
1
2
2
4
5
4

weight
50
60
65
50
60
70
75
80
85
75
65
55

reps
5
4
3
2
2
4
6
6
6
10
10

sets
1
1
2
2
4
6
1
1
4
5
4

weight
50
60
70
80
85

%
50%
60%
70%
80%
50%
60%
70%
55%
65%
70%

reps
5
4
3
3
5
5
5,8,3,6,2,7,4
5
5
5
10
5
5

sets
1
1
2
5
1
1
1
1
1
5
5
5
5

weight
50
60
70
80
50
60
70
55
65
70

%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%

reps
4
4
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
4
4
3
2
5
10

sets
1
1
2
4
1
1
1
1
1
2
2
2
2
1
1
1
1
1
1
1
1
2
3
5
3

weight
50
60
70
80
50
55
60
65
70
75
80
85
80
75
70
65
60
55
50
60
70
80
90

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5

sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5

weight
50
60
70
80
50
60
70
80
85
80
50
60
70

%
50%
60%
70%
80%
90%
80%
50%
60%
70%
80%
85%

reps
5
4
3
2
1
2
5
4
3
3
2
10
8
5
10

sets
1
1
2
2
3
2
1
1
2
2
4
5
5
5
4

weight
50
60
70
80
90
80
50
60
70
80
85

%
50%
60%
70%
80%
90%
80%
50%
60%
70%
80%
90%

reps
5
4
3
2
1
2
3
3
3
2
1
10
5
10

sets
1
1
2
2
3
2
1
1
2
2
2
5
6
3

weight
50
60
70
80
90
80
50
60
70
80
90

%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
5
4
10
8
5
5
5
5

sets
1
1
2
5
1
1
5
5
5
1
1
4
5

weight
50
60
70
80
55
65
75

50%
60%
65%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
70%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dip
4 Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

5 French press
6 Good morning (sitting)

week 2
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Leg press
6 Good morning (standing)
3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift

55%
65%
75%
85%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Incline Bench press

3 Squat

%
50%
60%
70%
80%
85%
50%
60%
65%

4 Triceps
5 Back extension

week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Lunge
6 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift from boxes

4 Leg press
5 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (sitting)

week 4
1 day (Monday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Lunge
Back extension

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Dumbbell fly
4 Leg press
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

6 Good morning (sitting)

50%
60%
70%

50
60
65

60
70
80
90

55
65
75

55
65
75
85

50
60
65

50
60
70

Sheiko
Monthly training plan #32

week 1
1 day (Monday)
1 Squat

2 Bench press

%
50%
60%
70%
75%
50%
60%
70%
75%

reps
3
3
3
2
3
3
3
2
10

sets
1
1
2
3
1
1
2
3
3

weight
50
60
70
75
50
60
70
75

%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%

reps
3
3
2
2
1
1
3
3
2
2
1
1
3
2
2
1
1
1

sets
1
2
2
1
1
2-3
1
1
2
1
1
2-3
1
1
2
1
1
2-3

weight
50
60
70
80
90
100-105
50
60
70
80
90
100-105
50
60
70
80
90
100-105

%
50%
60%
70%
75%
55%
65%
75%

reps
3
3
3
2
3
3
3
10
5
10

sets
1
2
2
4
1
2
6
5
5
3

weight
50
60
70
75
55
65
75

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
3
3
3
2
3
3
3
3
8
3
3
3

sets
1
2
2
4
1
1
2
5
4
1
2
4

weight
50
60
70
80
50
60
70
80

reps
3
2
2
1
3
3
3
3
2
10
3
3
3
3
10

sets
1
2
2
3
1
1
2
2
3
5
1
1
2
5
3

weight
50
60
65
70
50
60
70
80
85

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
3
3
3
3
3
3
3
3
4
4
4
10
5

sets
1
1
2
5
1
2
2
6
1
1
4
5
5

weight
50
60
70
80
50
60
70
80
50
60
70

%
50%
60%
70%
80%
50%
60%
70%
80%
85%

reps
3
3
3
2
3
3
3
2
1
8
4

sets
1
1
2
5
1
1
2
3
3
4
5

weight
50
60
70
80
50
60
70
80
85

%
50%
60%
70%
80%

reps
3
3
3
2
8
3
3
3
2
5

sets
1
1
2
5
4
1
2
2
5
4

weight
50
60
70
80

%
50%
60%
70%
75%
50%
60%
70%
75%

reps
3
3
2
2
3
3
3
2
8

sets
1
2
2
3
1
1
2
4
3

weight
50
60
70
75
50
60
70
75

%
50%
60%
70%
75%
50%
60%
70%

reps
3
3
2
1
3
2
2
8

sets
1
2
2
4
1
2
4
2

weight
50
60
70
75
50
60
70

%
50%
60%
70%
50%
60%
70%

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
50
60
70
50
60
70

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

3 Deadlift

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Good morning (standing)
5 Abs
week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

55%
65%
75%
%
50%
60%
65%
70%
50%
60%
70%
80%
85%
50%
60%
70%
80%

5 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)
week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Abs
3 day (Wednesday)
1 Bench press

2 Dumbbell fly
3 Deadlift

50%
60%
70%
75%

4 Good morning (standing)

5 day (Friday)
1 Squat

2 Bench press

3 Abs
week 4
1 day (Monday)
1 Bench press

1 Deadlift

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

5-6-7 day
Competition

55
65
75

50
60
70
80

50
60
70
75

Sheiko
Monthly training plan #37

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Dumbbell fly
4 Bench press

%
50%
60%
70%
75%
50%
60%
70%

reps
5
4
3
3
5
5
5
10
6
6
6
5

sets
1
2
2
5
1
2
5
5
1
2
4
5

weight
50
60
70
75
50
60
70

reps
5
5
4
3
4
5
5
5
4
3
5
10

sets
1
2
2
4
6
5
1
2
2
4
5
3

weight
50
60
70
75

reps
7
6
5
4
3
2
3
4
6
8
10
10
5
4
3
3
10
5

sets
1
1
1
1
2
2
2
1
1
1
1
5
1
2
2
5
5
5

weight
50
55
60
65
70
75
70
65
60
55
50

reps
5
4
3
2
5
4
3
2
10
10
3
3
3
5

sets
1
2
2
5
1
1
2
6
5
5
1
1
4
5

weight
50
60
70
80
50
60
70
80

reps
4
4
4
5
5
4
10
4
4
3
3
5

sets
1
2
4
1
2
5
5
1
1
2
5
5

weight
50
60
70
50
60
70

reps
4
4
3
3
6
5
4
3
2
4
5
6
7
10
10
3
3
2
6

sets
1
1
2
6
1
1
2
2
2
1
1
1
1
5
5
1
1
4
5

weight
50
60
70
75
50
60
70
75
80
75
70
60
50

reps
5
4
3
3
5
4
3
3
10
10
5
5
5
10

sets
1
2
2
5
1
1
2
5
5
5
1
1
5
3

weight
50
60
70
80
50
60
70
80

reps
4
4
4
4
6
5
4
3
2
3
4
5
6
7
8
10
5
5
4
5
10

sets
1
1
2
4
1
1
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3

weight
50
60
70
75
50
60
70
75
80
75
70
65
60
55
50

%
50%
60%
70%
80%
50%
60%
70%
75%
50%
60%
65%

reps
5
4
3
2
5
5
5
4
6
6
6
10
5

sets
1
1
2
5
1
1
2
5
1
2
4
5
5

weight
50
60
70
80
50
60
70
75
50
60
65

%
50%
60%
70%
80%
85%
50%
60%
70%
80%

reps
5
4
3
3
2
5
4
3
3
10
8
5
4
3
2
5

sets
1
1
2
2
3
1
1
2
5
5
5
1
1
2
4
5

weight
50
60
70
80
85
50
60
70
80

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5

sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5

weight
50
60
70
80
85
50
60
70
80
85
55
65
75

%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
5
5
10
8
5
10

sets
1
1
2
6
1
1
5
5
5
5
3

weight
50
60
70
80
50
60
70

50%
60%
65%

5 Good morning (standing)

3 day (Wednesday)
1 Deadlift

2 Incline Bench press

3 Dip
4 Deadlift from boxes

%
50%
60%
70%
75%

50%
60%
70%
80%

5 Lunge
6 Abs
5 day (Friday)
1 Bench press

2 Dumbbell fly
3 Squat

%
50%
55%
60%
65%
70%
75%
70%
65%
60%
55%
50%
50%
60%
70%
75%

4 French press
5 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%

55%
65%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

%
50%
60%
70%
50%
60%
70%
50%
60%
70%
75%

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Triceps
5 Squat

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%

55%
65%
75%

6 Good morning (sitting)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%

50%
60%
70%

6 Abs
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%

5 Lunge
6 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Dumbbell fly
5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Good morning (sitting)
6 Abs

50
60
65

50
60
70
80

50
60
70
75

55
65
75

50
60
70
75

55
65
75

50
60
70

60
70
80

50
60
70
80

Sheiko
Monthly training plan #39

week 1
1 day (Monday)
1 Bench press

2 Squat

%
50%
60%
70%
75%
50%
60%
70%

reps
5
4
3
3
5
5
5
6
10
5

sets
1
2
2
5
1
2
5
6
5
5

weight
50
60
70
75
50
60
70

%
50%
60%
70%
75%

reps
3
3
3
3
4
5
4
4
3
2
5
10

sets
1
1
2
4
6
5
1
1
2
4
6
3

weight
50
60
70
75

reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
10
5

sets
1
1
1
2
2
2
1
1
1
5
1
1
2
5
5
5

weight
50
60
70
75
80
75
70
60
50

reps
5
4
3
2
5
4
3
3
10
10
4
3
3
5

sets
1
1
2
5
1
1
2
6
5
5
2
2
4
5

weight
50
60
70
80
50
60
70
80

reps
3
3
3
2
6
6
6
10
4
4
4
4
8
10

sets
1
1
2
4
1
2
4
5
1
1
2
4
5
4

weight
50
60
70
75
50
60
65

reps
5
4
3
2
5
4
3
2
1
3
5
7
10
5
5
4
8
5

sets
1
1
2
5
1
1
2
2
2
1
1
1
5
1
1
4
5
5

weight
50
60
70
80
50
60
70
80
85
75
65
55

%
55%
65%
75%
85%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
10
10
5
5

sets
1
1
2
5
1
1
2
6
5
5
5
5

weight
55
65
75
85
50
60
70
80

%
50%
60%
65%
50%
60%
70%
80%
85%
80%

reps
3
3
2
5
4
3
3
2
3
10
4
4
3
2
5
10

sets
2
2
4
1
1
2
2
2
2
5
1
1
2
3
5
4

weight
50
60
65
50
60
70
80
85
80

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
3
10
4
8
5

sets
1
1
2
6
1
1
2
7
5
5
5
5

weight
50
60
70
80
50
60
70
80

%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
5
4
10
8
5
4
3
10

sets
1
1
2
5
1
1
5
5
5
2
2
3
5

weight
50
60
70
80
55
65
75

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%

reps
5
4
3
3
2
3
3
3
3
2
3
5
5
5
8
10

sets
1
1
2
2
3
1
1
2
2
3
2
1
1
4
5
4

weight
50
60
70
80
85
50
60
70
80
85
80
50
60
70

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%

reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5

sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5

weight
50
60
70
80
50
60
70
80
85
80
70
60
50

3 Dumbbell press
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees

2 Incline Bench press

3 Dip
4 Deadlift from boxes

55%
65%
75%
85%

5 Lunge
6 Abs
5 day (Friday)
1 Bench press

2 Dumbbell fly
3 Squat

%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%

4 Triceps
5 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

%
50%
60%
70%
80%
50%
60%
70%
80%

40%
50%
55%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
70%
75%
50%
60%
65%
50%
60%
70%
75%

5 Barbell row
6 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
75%
65%
55%
50%
60%
70%

5 Back extension
6 Dip

week 3
1 day (Monday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Push up (wide grip)
Pistol squat
Good morning (standing)

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

60%
70%
80%
90%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Press
Pull-up/Chin-up
Good morning (sitting)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Front squat

40%
50%
60%

6 Back extension
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Pull-up/Chin-up
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Good morning (sitting)

55
65
75
85

50
60
70
75

40
50
55

50
60
70
75

50
60
70

60
70
80
90

40
50
60

Sheiko
Monthly training plan #40

week 1
1 day (Monday)
Bench press

Squat

Bench press

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
2
3
5
4
3
3
5
5
4
10
6
5

sets
1
2
2
2
3
2
1
1
2
5
1
1
5
5
6
5

weight
50
60
70
80
85
80
50
60
70
80
55
65
75

%
50%
60%
70%
80%
85%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

reps
4
4
3
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
3
2
5
10

sets
1
2
2
2
4
1
1
1
1
1
2
2
3
2
1
1
1
1
1
1
5
1
1
2
2
3
6
4

weight
50
60
70
80
85
50
55
60
65
70
75
80
85
80
75
70
65
60
55
50

reps
5
4
3
3
2
5
4
3
2
6
5
4
3
10
5

sets
1
1
2
2
4
1
2
2
6
5
1
1
4
5
5

weight
50
60
70
80
85
50
60
70
80

reps
5
4
3
3
5
4
3
2
10
8
5
4
3
3
5

sets
1
1
2
5
1
1
2
6
5
5
1
1
2
4
5

weight
50
60
70
80
50
60
70
80

reps
3
3
2
5
5
4
3
2
3
5
7
9
10
4
4
3
2
5
10

sets
1
2
4
1
1
2
2
3
2
2
1
1
5
1
1
2
5
6
4

weight
50
60
65
50
60
70
75
80
75
70
60
50

%
50%
60%
70%
80%
50%
60%
70%
75%

reps
5
4
3
3
5
5
5
4
8
10
5

sets
1
1
2
7
1
1
2
4
5
5
5

weight
50
60
70
80
50
60
70
75

%
50%
60%
70%
80%
90%
50%
60%
70%
80%
90%
55%
65%
75%

reps
5
4
3
2
1
5
4
3
3
2
4
4
4
10
5

sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5

weight
50
60
70
80
90
50
60
70
80
90
55
65
75

%
50%
60%
70%
80%
90%
80%
50%
60%
70%
75%
80%
75%
70%
60%
50%

reps
4
3
3
2
1
2
6
5
4
3
2
3
5
9
11
10
5
5
4
5
10

sets
1
1
2
2
3
2
1
1
2
2
3
2
1
1
1
5
1
2
4
6
3

weight
50
60
70
80
90
80
50
60
70
75
80
75
70
60
50

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
2
6
6
6
10
6
5

sets
1
1
2
6
1
1
2
3
4
1
1
4
5
6
5

weight
50
60
70
80
50
60
70
80
85
50
60
70

%
50%
60%
70%
80%
50%
60%
70%
80%
85%

reps
5
4
3
3
5
4
3
3
2
10
8
5
5
5
4
5

sets
1
1
2
5
1
1
2
3
4
5
5
1
1
1
4
5

weight
50
60
70
80
50
60
70
80
85

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%
80%

reps
3
3
3
3
6
5
4
3
3
4
5
6
8
10
10
4
4
3
3
10
5
10

sets
1
2
2
5
1
1
2
2
3
2
2
1
1
1
1
1
1
2
6
5
6
3

weight
50
60
70
75
50
60
70
75
80
75
70
65
60
55
50
50
60
70
80

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
50%
60%
65%

reps
5
4
3
3
2
3
5
4
3
2
6
6
6
5

sets
1
1
2
3
3
3
1
1
2
6
1
1
4
5

weight
50
60
70
80
85
80
50
60
70
80
50
60
65

Dumbbell fly
Leg press
Good morning (standing)
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift from boxes

60%
70%
80%
90%
100%

Lunge
Abs
5 day (Friday)
Squat

Bench press

Dip
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

Triceps
Good morning (sitting)

week 2
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%

50%
60%
70%
75%

Good morning (standing)

3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

%
50%
60%
65%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%

Leg press
Abs
5 day (Friday)
Bench press

Squat

Push-up (wide grip)

Leg extension
Good morning (sitting)

week 3
1 day (Monday)
Squat

Bench press

Squat

Dumbbell fly
Good morning (standing)
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift from boxes

65%
75%
85%

Lunge
Abs
5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Leg press
Good morning (sitting)

week 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Squat

50%
60%
70%
75%

Good morning (standing)

3 day (Wednesday)
Deadlift up to knees

Bench press

Deadlift

Dumbbell fly
Lunge
Abs
5 day (Friday)
Squat

Bench press

Squat

Good morning (sitting)

60
70
80
90
100

55
65
75

50
60
70
75

50
60
70
80

65
75
85

50
60
70
75

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
10
5
5
4
10

sets
1
2
2
5
1
1
2
6
5
1
1
5
3

weight
50
60
70
80
50
60
70
80

reps
4
4
3
3
6
5
4
3
2
3
4
6
8
10
10
4
4
4
5

sets
1
1
2
5
1
1
2
2
2
2
1
1
1
1
5
1
1
5
5

weight
50
60
70
80
50
60
70
75
80
75
70
65
60
50

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
4
3
10
10

sets
1
1
2
5
1
1
2
6
1
1
5
5
3

weight
50
60
70
80
50
60
70
80
55
65
75

%
50%
60%

reps
3
2
4
6
4
4
3
2
5

sets
2
4
6
5
1
2
2
4
5

weight
50
60

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
2
5
4
3
3
4
4
4
10
10

sets
1
1
2
3
3
1
1
2
5
1
2
4
5
3

weight
50
60
70
80
85
50
60
70
80
55
65
75

%
50%
60%
65%
50%
60%
70%
80%
75%
70%
60%
50%

reps
3
3
2
5
4
3
2
3
4
6
8
10
4
4
3
3
5

sets
1
2
4
1
1
2
3
2
1
1
1
5
1
1
2
5
5

weight
50
60
65
50
60
70
80
75
70
60
50

reps
5
4
3
3
5
4
3
10
5
5
4
10

sets
1
1
2
5
1
1
5
5
1
1
4
3

weight
50
60
70
80
55
65
75

reps
5
4
8
4
4
3
2
5

sets
5
6
5
1
1
2
5
5

weight

reps
5
4
3
3
5
4
3
3
10
5
5
5
10

sets
1
1
2
5
1
1
2
6
5
1
1
5
3

weight
50
60
70
80
50
60
70
80

reps
4
4
3
3
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
4
4
4
5

sets
1
1
2
5
1
1
1
1
1
2
2
2
2
2
1
1
1
1
1
5
1
1
5
5

weight
50
60
70
80
50
55
60
65
70
75
80
85
80
75
70
65
60
55
50

reps
5
4
3
3
2
5
4
3
3
10
6
6
6
6
10

sets
1
1
2
3
3
1
1
2
6
5
1
1
4
6
3

weight
50
60
70
80
85
50
60
70
80

reps
3
3
3
6
6
6
6
4
4
4
4
5

sets
1
2
4
1
1
5
5
1
2
2
4
5

weight
50
60
65
50
60
65

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%

reps
5
4
3
3
5
4
3
3
2
3
6
10
10

sets
1
1
2
7
1
1
2
2
3
2
5
5
3

weight
50
60
70
80
50
60
70
80
85
80

%
50%
60%
70%
50%
60%
70%
75%

reps
3
3
2
5
5
5
4
10
4
4
3
3
2
5

sets
1
2
4
1
1
2
5
5
1
1
2
3
3
5

weight
50
60
70
50
60
70
75

reps
5
4
3
3
2
5
4
3
3
6
10
4
3
3
10

sets
1
1
2
3
3
1
1
2
6
5
5
1
1
5
5

weight
50
60
70
80
85
50
60
70
80

reps
4
4
3
2
5
4
4
4
3
3
5

sets
1
1
2
4
5
6
1
1
2
4
5

weight
50
60
70
80

50%
60%
70%

Abs
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift up to knees

%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
50%
60%
70%

Good morning (standing)

5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Abs
6 day (Saturday)
Deficit deadlift
Incline Bench press
Dip (with weights)
Deadlift off boxes

60%
70%
80%
90%

Good morning (sitting)

week 2
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%

Good morning (standing)

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
55%
65%
75%
50%
60%
70%

Abs
6 day (Saturday)
Press
Incline Bench press
Dip (with weights)
Deadlift up to knees

50%
60%
70%
75%

Good morning (sitting)

week 3
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

Abs
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift up to knees

%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%

Good morning (sitting)

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
50%
60%
65%

Dip (with weights)

Abs
6 day (Saturday)
Deficit deadlift

Bench press

Triceps
Deadlift off boxes

%
50%
60%
65%
50%
60%
65%
60%
70%
80%
85%

Good morning (standing)

week 4
1 day (Monday)
Squat

Bench press

Dip
Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%
85%

Good morning (standing)

5 day (Friday)
Squat

Bench press

Dip
Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%

55%
65%
75%

Abs
6 day (Saturday)
Deadlift up to knees

Press
Incline Bench press
Deadlift off boxes

Good morning (sitting)

%
50%
60%
70%
80%

60%
70%
80%
90%

50
60
70

50
60
70

60
70
80
90

50
60
70
80

50
60
70

50
60
70
75

50
60
70

50
60
70

50
60
65

60
70
80
85

50
60
70
80
85

55
65
75

60
70
80
90

Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period
w eek 1
1 day (Monday)
Bench press

Squat

Bench press

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
5
4
10
5
5

sets
1
1
2
5
1
1
2
5
1
1
5
5
5
5

w eight
50
60
70
80
50
60
70
80
55
65
75

%
50%
60%
65%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

reps
3
3
2
5
5
4
3
2
1
2
3
4
5
6
7
8
10
4
3
3
3
2
5
8

sets
1
2
4
1
1
2
2
2
3
2
2
2
1
1
1
1
5
1
1
2
2
4
6
3

w eight
50
60
65
50
60
70
75
80
85
80
75
70
65
60
55
50

reps
5
4
3
2
5
4
3
2
5
5
4
3
3
5

sets
1
1
2
4
1
1
2
6
5
1
1
1
5
5

w eight
55
65
75
85
50
60
70
80

%
50%
60%
70%
75%
50%
60%
65%
70%
80%
90%
100%

reps
3
3
3
3
6
6
6
4
3
3
2
6
10
10

sets
1
1
2
4
1
1
5
1
2
2
3
6
4
4

w eight
50
60
70
75
50
60
65
70
80
90
100

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
2
5
5
5
5
5

sets
1
1
2
5
1
1
2
5
1
1
5
6
5

w eight
50
60
70
80
50
60
70
80
50
60
70

%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%

reps
5
4
4
3
2
3
4
5
6
7
8
10
4
4
3
2
5
10

sets
1
1
2
2
3
2
1
1
1
1
1
5
1
1
2
6
6
4

w eight
50
60
70
75
80
75
70
65
60
55
50

reps
5
4
3
3
5
4
3
3
6
6
6
6
10

sets
1
1
2
5
1
1
2
6
5
1
2
3
4

w eight
50
60
70
80
50
60
70
80

reps
5
5
4
3
10
4
3
3
5
8

sets
1
2
4
5
5
2
2
4
6
3

w eight
50
60
70

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
2
5
4
3
10
5
10

sets
1
1
2
5
1
1
2
3
3
1
1
4
5
6
4

w eight
50
60
70
80
50
60
70
80
85
55
65
75

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
65%
75%
85%

reps
4
4
3
2
6
5
4
3
2
1
2
3
4
5
6
7
8
4
4
4
6
10

sets
1
1
2
5
1
1
1
2
2
2
2
2
1
1
1
1
1
1
2
4
6
4

w eight
50
60
70
75
50
60
70
75
80
85
80
75
70
65
60
55
50
65
75
85

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
3
10
4
4
4
6

sets
1
1
2
5
1
1
2
6
5
1
1
4
6

w eight
50
60
70
80
50
60
70
80

reps
3
3
3
3
5
5
5
10
4
4
4
6
10

sets
1
1
2
5
1
2
5
5
1
2
4
6
4

w eight
50
60
70
80
50
60
70

reps
5
4
3
3
2
3
5
4
3
3
2
10
5
4
3
8

sets
1
1
2
2
2
2
1
1
2
2
4
5
1
1
5
3

w eight
50
60
70
80
85
80
50
60
70
80
85

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
4
4
3
3
2
5
5
4
5
8

sets
1
1
2
6
1
1
2
3
3
1
1
4
6
4

w eight
50
60
70
80
50
60
70
80
85
55
65
75

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
5
5
5
10
5
10

sets
1
1
2
5
1
1
2
5
1
1
4
5
5
4

w eight
50
60
70
80
50
60
70
80
50
60
70

%
50%
60%
70%
75%

reps
4
4
3
2
5
4
3
3
3
2
1
6
5

sets
1
1
2
4
5
6
1
1
1
3
3
6
5

w eight
50
60
70
75

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
4
3
10
4
5

sets
1
1
2
5
1
1
2
5
1
1
4
5
6
5

w eight
50
60
70
80
50
60
70
80
55
65
75

%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%

reps
4
4
3
3
6
5
4
3
2
3
4
5
6
7
8
8
4
4
3
4
10

sets
1
1
2
5
1
1
1
2
3
2
1
1
1
1
1
4
1
1
5
6
4

w eight
50
60
70
80
50
60
70
75
80
75
70
65
60
55
50

reps
5
4
3
3
5
4
3
3
8
5
5
5
10
5

sets
1
1
2
5
1
1
2
5
4
1
1
5
5
5

w eight
50
60
70
80
50
60
70
80

reps
6
6
6
4
4
4
3
2
5
10

sets
1
2
4
5
1
1
2
6
6
3

w eight
50
60
65

reps
5
4
3
3
2
1
5
4
3
2
1
2
6
5
4
3
5

sets
1
1
2
2
2
2
1
1
2
2
3
2
3
1
2
4
5

w eight
50
60
70
80
85
90
50
60
70
80
90
80

%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
90%

reps
5
5
4
3
2
3
4
6
8
4
4
3
3
2
10
5
6

sets
1
1
2
2
3
2
1
1
1
1
1
2
2
4
5
6
3

w eight
50
60
70
75
80
75
70
60
50
50
60
70
80
90

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
5
4
10
5

sets
1
1
2
5
1
1
2
5
1
1
4
5
6

w eight
50
60
70
80
50
60
70
80
55
65
75

%
50%
60%
65%

reps
3
3
3
4
6
4
4
4
7
10

sets
1
2
5
6
5
1
2
4
6
4

w eight
50
60
65

Dumbbell fly
Bottom up squat
Good morning
3 day (Wednesday)
Deficit deadlift
Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%
85%

Leg press
Abs
5 day (Friday)
Squat

Bench press

Dip (w eighted)
Squat

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

Good morning (sitting)

6 day (Saturday)
Deadlift up to knees

Bench press
Deadlift off boxes

Leg press
Back extension
Abs
w eek 2
1 day (Monday)
Bench press

Squat

Bench press
Leg press
Good morning
3 day (Wednesday)
Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%

Bottom up squat
Abs
5 day (Friday)
Squat

Bench press

Dip (w eighted)
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%

Back extension
6 day (Saturday)
Deadlift up to knees
Incline bench press
Triceps
Deadlift from boxes

%
50%
60%
70%
75%
85%
95%

Leg press
Abs
w eek 3
1 day (Monday)
Bench press

Squat

Bench press
Dumbbell fly
Bottom up squat
Back extension
3 day (Wednesday)
Deadlift up to knees

Bench press

Deadlift from boxes

Leg press
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Good m orning (sitting)

6 day (Saturday)
Deadlift off boxes

Bench press
Triceps
Snatch grip rack pull
(slow eccentric)

%
50%
60%
70%
80%
50%
60%
70%
50%
60%
65%

Bottom up squat
Abs
w eek 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
55%
65%
75%

Abs
3 day (Wednesday)
Bench press

Deadlift

Bench press
Leg press
Back extension
5 day (Friday)
Bench press

Squat

Bench press
Dumbbell fly
Bottom up squat
Back extension
6 day (Saturday)
Deadlift up to knees

Press
Incline Bench press
Deadlift off boxes

55%
65%
75%
85%
95%

Leg press
Good morning
w eek 5
1 day (Monday)
Bench press

Squat

Bench press
Dumbbell fly
Leg press
Good morning (sitting)
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift to knees

50%
60%
70%

Leg press
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

Triceps
Good m orning
6 day (Saturday)
Bench press
Dip
Deadlift

%
50%
60%
65%
50%
60%
70%
80%

Bottom up squat
Abs
w eek 6
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
90%
80%
55%
65%
75%

Good morning
3 day (Wednesday)
Bench press

Deadlift

Triceps
Leg press
Abs
5 day (Friday)
Bench press

Squat

Bench press
Dumbbell fly
Leg press
6 day (Saturday)
Deficit deadlift
Incline Bench press
Dip
Snatch grip deadlift
Leg press
Abs

50%
60%
65%

50
60
70
80
85

50
60
70
80

50
60
70
80

50
60
65

75
85
95

55
65
75

50
60
65

55
65
75

55
65
75
85
95

50
60
70

50
60
70

50
60
70
80

55
65
75

50
60
65

Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
55%
65%
75%
85%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
10
5
4
3
3
10
10

sets
1
1
2
4
1
1
2
5
5
1
1
2
4
5
5

weight
55
65
75
85
50
60
70
80

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
2
3
3
3
3
5
5
4
10
10

sets
1
1
2
5
1
1
2
5
1
1
4
5
5

weight
55
65
75
85
50
60
70
80
50
60
70

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
3
4
5
5

sets
1
1
2
5
1
1
2
6
5
5
5

weight
50
60
70
80
50
60
70
80

%
50%
60%
70%
75%

reps
3
3
3
2
3
10
4
4
3
2
5
8

sets
1
1
2
4
6
5
1
1
2
3
5
4

weight
50
60
70
75

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
5
4
10
8
5

sets
1
1
2
5
1
1
2
5
1
1
4
5
5
5

weight
50
60
70
80
50
60
70
80
55
65
75

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
75%
65%
55%

reps
3
3
3
2
6
5
4
3
2
1
3
5
7
10
4
10

sets
1
1
2
4
1
1
1
2
2
3
1
1
1
5
5
4

weight
50
60
70
75
50
60
70
75
80
85
75
65
55

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
2
10
6
6
6
8
8

sets
1
1
2
5
1
1
2
5
5
1
1
4
5
4

weight
50
60
70
80
50
60
70
80

%
50%
60%
70%
55%
65%
75%
85%

reps
5
4
3
4
4
3
3
10
10
8

sets
1
1
5
1
1
2
4
5
5
4

weight
50
60
70
55
65
75
85

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
5
4
3
2
10
10
8

sets
1
1
2
4
1
1
2
5
1
1
1
5
5
5
4

weight
55
65
75
85
50
60
70
80
50
60
70
80

%
50%
60%
70%
75%
50%
60%
70%
80%
60%
70%
80%
90%

reps
3
3
3
2
5
4
3
3
3
3
3
2
5
8

sets
1
1
2
5
1
1
2
6
1
1
2
3
5
4

weight
50
60
70
75
50
60
70
80
60
70
80
90

%
55%
65%
75%
85%
50%
60%
70%
80%
90%

reps
5
4
3
2
5
4
3
2
1
10
5
4
3
2
5

sets
1
1
2
4
1
1
2
2
3
5
1
1
1
4
5

weight
55
65
75
85
50
60
70
80
90

%
50%
60%
70%
80%
50%
60%
70%

reps
3
3
3
2
5
5
4
4
8
8
10

sets
1
1
2
5
1
1
4
5
5
5
4

weight
50
60
70
80
50
60
70

%
55%
65%
75%
85%
50%
60%
70%
80%
90%
80%

reps
5
4
3
2
5
4
3
2
1
2
6
10
8

sets
1
1
2
5
1
1
2
2
3
2
5
5
5

weight
55
65
75
85
50
60
70
80
90
80

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
75%
70%
65%
60%
55%
50%

reps
3
3
3
3
6
5
4
3
2
3
4
5
6
7
8
9
8
8

sets
1
1
2
5
1
1
1
2
3
1
1
1
1
1
1
1
4
4

weight
50
60
70
80
50
60
70
80
85
80
75
70
65
60
55
50

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
10
10
4
10

sets
1
1
2
5
1
1
2
6
5
5
5
4

weight
50
60
70
80
50
60
70
80

%
55%
65%
75%
85%

reps
3
3
3
3
4
8
5
5

sets
1
1
2
4
5
5
5
5

weight
55
65
75
85

%
55%
65%
75%
85%
50%
60%
70%
80%
85%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
2
2
5
4
3
3
10
10
8

sets
1
1
2
4
1
1
2
3
3
1
1
1
4
5
5
4

weight
55
65
75
85
50
60
70
80
85
50
60
70
80

%
50%
60%
70%
50%
60%
70%
80%
65%
75%
85%
95%

reps
3
3
2
5
4
3
3
3
3
3
2
4
8

sets
1
2
4
1
1
2
5
1
1
2
3
5
4

weight
50
60
70
50
60
70
80
65
75
85
95

%
50%
60%
70%
80%
55%
65%
75%
85%

reps
5
4
3
3
5
4
3
2
10
5
5
4
6
5

sets
1
1
2
5
1
1
2
5
5
1
1
4
5
5

weight
50
60
70
80
55
65
75
85

reps
3
3
3
3
5
5
5
10
10
8

sets
1
1
2
5
1
1
5
5
5
4

weight
50
60
70
80
50
60
70

50%
60%
70%
80%

Triceps
Back extension
3 day (Wednesday)
Bench press

Deadlift

Bench press

Dumbbell fly
Abs
5 day (Friday)
Squat

Bench press

Dip (weighted)
Leg press
Good morning (standing)
6 day (Saturday)
Deadlift up to knees

Incline bench press

Lats
Deadlift off boxes

60%
70%
80%
90%

Squat (deep)
Abs
week 2
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Leg curl
Good morning (standing)
3 day (Wednesday)
Deadlift up to knees

Bench press

Dumbbell fly
Squat (deep)
Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

50%
60%
65%

Shoulders
Back extension
6 day (Saturday)
Narrow grip bench press

Deadlift from boxes

Triceps
Lats
Abs
week 3
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Deadlift up to knees

Bench press

Deadlift from boxes

Squat (deep)
Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

50%
60%
70%
80%

Good morning (sitting)

6 day (Saturday)
Deadlift

Bench press

Dip
Triceps
Leg extension
Abs
week 4
1 day (Monday)
Bench press

Squat

Dumbbell bench press

Dumbbell fly
Leg curl
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly
Triceps
Squat (deep)
Abs
6 day (Saturday)
Deadlift off boxes

Incline bench press

Dip
Good morning (sitting)
Leg press
week 5
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Deficit deadlift

Bench press

Deadlift from boxes

Squat (deep)
Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Dumbbell bench press

Good morning (sitting)
6 day (Saturday)
Deadlift

Bench press

Triceps
Leg extension
Abs

%
50%
60%
70%
80%
50%
60%
70%

50
60
70
80

60
70
80
90

50
60
65

50
60
70
80

55
65
75

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 1
1 day (Monday)
Squat

Bench press

%
50%
60%
70%
75%
50%
60%
70%
75%

reps
3
3
3
2
3
3
3
2
8
10

sets
1
2
2
3
1
1
2
3
4
3

weight
50
60
70
75
50
60
70
75

%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%

reps
3
3
3
2
1
1
3
3
3
2
1
1
3
3
2
2
1
1

sets
1
1
2
2
1
2-3
1
1
2
2
1
2-3
1
1
2
1
1
2-3

weight
50
60
70
80
90
95-100
50
60
70
80
90
95-100
50
60
70
80
90
95-100

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
3
3
3
2
3
3
3
3
10
3
3
3
5

sets
1
1
2
6
1
1
2
6
5
1
1
4
5

weight
50
60
70
80
50
60
70
80

reps
4
4
4
4
6
3
3
3
3
10

sets
1
1
4
6
5
1
1
2
4
5

weight
50
60
70

reps
3
3
3
3
2
3
3
3
2
1
2
8
4
4
4
10

sets
1
1
2
3
3
1
1
2
2
2
2
4
1
1
4
3

weight
50
60
70
80
85
50
60
70
80
90
80

reps
3
3
3
3
2
3
3
3
3
10
3
3
3
5

sets
1
1
2
3
3
1
1
2
5
5
1
1
4
5

weight
50
60
70
80
85
50
60
70
80

reps
3
3
3
3
3
3
3
2
1
10
3
3
2
10

sets
1
1
2
5
1
1
2
2
3
5
1
1
4
3

weight
50
60
70
80
50
60
70
80
85

reps
3
3
3
4
3
3
3
2
5

sets
1
2
5
5
1
1
2
6
5

weight
55
65
75

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

reps
3
3
3
2
1
3
3
3
2
3
3
2
8
4

sets
1
1
2
2
2
1
1
2
5
1
1
4
4
5

weight
50
60
70
80
85
50
60
70
80
55
65
75

%
50%
60%
70%
80%

reps
3
3
3
3
8
3
3
2
2
8

sets
1
2
2
6
4
1
1
2
5
3

weight
50
60
70
80

reps
3
3
3
2
1
3
3
3
2
8
3
3
3
4

sets
1
1
2
2
2
1
1
2
5
4
1
1
4
4

weight
50
60
70
80
85
50
60
70
80

reps
3
4
3
3
3
3
8

sets
5
5
1
2
2
4
4

weight

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
3
3
3
2
3
3
3
2
6
4

sets
1
2
2
4
1
1
2
5
4
4

weight
50
60
70
80
50
60
70
80

%
50%
60%
70%
80%

reps
3
3
3
2
6
3
2
2
2
8

sets
1
2
2
4
3
1
2
2
4
3

weight
50
60
70
80

%
50%
60%
70%
75%
50%
60%
70%
80%

reps
3
3
3
2
3
3
3
2
6
4

sets
1
1
2
3
1
1
2
4
3
4

weight
50
60
70
75
50
60
70
80

%
50%
60%
70%
50%
60%
70%
75%

reps
3
3
2
3
3
2
1
8

sets
1
2
3
1
2
2
2
2

weight
50
60
70
50
60
70
75

%
50%
60%
70%
50%
60%
70%

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
50
60
70
50
60
70

Dumbbell fly
Abs
3 day (Wednesday)
Squat

Bench press

Deadlift

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Good morning (sitting)

6 day (Saturday)
Deadlift up to knees

Incline Bench press

Dip (with weights)
Deadlift off boxes

%
50%
60%
70%

55%
65%
75%
85%

Abs
week 2
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
80%
50%
60%
70%

Abs
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift up to knees

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

Good morning (standing)

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%

Abs
6 day (Saturday)
Bench press

Dip
Deadlift

%
55%
65%
75%
50%
60%
70%
80%

Good morning (sitting)

week 3
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Good morning (standing)
3 day (Wednesday)
Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%

Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

Good morning (sitting)

6 day (Saturday)
Incline Bench press
Dip
Deadlift

50%
60%
70%
75%

Abs
week 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Good morning (standing)
3 day (Wednesday)
Bench press

Dumbbell fly
Deadlift

50%
60%
70%
75%

Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Good morning (sitting)

55
65
75

55
65
75
85

50
60
70

55
65
75

55
65
75

50
60
70
80

50
60
70
80

55
65
75

50
60
70
75

50
60
70
75

6 day (Saturday)
Rest
week 5
1 day (Monday)
Deadlift

Bench press

Abs
3 day (Wednesday)
Squat

Bench press

5-6-7 day
Competition

WEEK 1
DAY 1 (MON)
reps sets
Squat

Bench Press

Squat

Dumbbell fly
Inc. DB press

FULL

Partial

Raw

55%

55.0

55.0

55.0

65%

65.0

65.0

65.0

3
2
5
4
3
3
5
4
3
2
10
10

2
4
1
1
2
5
1
1
1
4
5
4

75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Squat
bench
deadlift

Bench Press
Floor Press
Lat Pull down
Abs

reps sets
3
1
3
2
4
3
6
10

2
4
5
5
5
4

FULL
50.0

Partial
50.0

Raw
50.0

60%
70%

60.0
70.0

60.0
70.0

60.0
70.0

Squat

Bench Press

Deadlift

Bench Press

Dumbbell fly
Squat with Bands
Good Mornings

WEEK 2

Triceps
Abs

Bench Press
reps sets
3
1
3
1
3
2
3
2
2
4
5
1
4
1
3
2
2
5
10
5
4
5
8
4

%
50%
60%
70%
80%
85%
55%
65%
75%
85%

FULL
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Partial
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Raw
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

100
100
100

reps
5
4
3
3
5
4
3
3
5
5

sets
1
1
2
5
1
1
2
6
1
1

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

4
10
10

4
5
3

75%

75.0

75.0

75.0

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

5
5
4
3
3
3
3
3
4
8

1
1
5
5
1
1
2
4
5
3

55%
65%
75%

55.0
65.0
75.0

55.0
65.0
75.0

55.0
65.0
75.0

65%
75%
85%
95%

65.0
75.0
85.0
95.0

65.0
75.0
85.0
95.0

65.0
75.0
85.0
95.0

DAY 5 (SAT)
Dead to Knees

DAY 3 (WED)

Raw Maxes

100
100
100

DAY 4 (FRI)

Squat

%
50%

Partial gear/Partial ROM

100
100
100

CHANGE ONLY THIS BOX!!!!!!!

DAY 2 (TUES)
Dead on box

Full gear

Floor Press
Rev Band DL

Leg Press
Abs

DAY 1 (MON)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2
2
2

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

1
5

3
1

90%
50%

90.0
50.0

90.0
50.0

90.0
50.0

4
3
2
5
4
3
2
10
5

1
1
4
1
1
1
4
5
5

65%
75%
85%
55%
65%
75%
85%

65.0
75.0
85.0
55.0
65.0
75.0
85.0

65.0
75.0
85.0
55.0
65.0
75.0
85.0

65.0
75.0
85.0
55.0
65.0
75.0
85.0

0
Full gear
Squat
100
bench
100
deadlift
100

Incline Bench
Floor Press
Lat Pull Down
Abs

reps sets
3
1
2
2
1
5
4
6
3
6
8

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

DAY 4 (FRI)

Bench Press

reps
5
4
3
2
1
2
5

sets
1
1
2
2
3
2
1

%
50%
60%
70%
80%
90%
80%
50%

FULL
50.0
60.0
70.0
80.0
90.0
80.0
50.0

Partial
50.0
60.0
70.0
80.0
90.0
80.0
50.0

Raw
50.0
60.0
70.0
80.0
90.0
80.0
50.0

1
2
6
6
5
3

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Floor Press
Dumbbell fly
Abs

4
3
2
2
10
8

reps
3

sets
1

%
55%

FULL
55.0

Partial
55.0

Raw
55.0

3
3
2
4
4
4
10
4
4
5

1
2
5
1
1
5
5
1
4
5

65%
75%
85%
55%
65%
75%

65.0
75.0
85.0
55.0
65.0
75.0

65.0
75.0
85.0
55.0
65.0
75.0

65.0
75.0
85.0
55.0
65.0
75.0

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

Squat

DAY 5 (SAT)

5
5
4

Deadlift

DAY 3 (WED)
Deadlifts

Bench Press

Dumbbell fly
Rev Band DL

Good Mornings

WEEK 3
DAY 1 (MON)

reps sets
3
1
3
1
3
2
2
2
1
3
5
1
4
2
3
2
3
5
10
5
4
1
4
2
4
4
8
4

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on Box

Partial gear/Partial ROM

100
100
100

%
50%
60%
70%
80%
90%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

65%
75%
85%

65.0
75.0
85.0

65.0
75.0
85.0

65.0
75.0
85.0

Bench Press

Triceps
Deadlift
Good Mornings

Squat

Bench Press

Squat

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

2
5
4
3

5
1
1
2

85%
50%
60%
70%

85.0
50.0
60.0
70.0

85.0
50.0
60.0
70.0

85.0
50.0
60.0
70.0

3
5
4
3
3
10
8

6
1
1
1
4
5
4

80%
50%
60%
70%
80%

80.0
50.0
60.0
70.0
80.0

80.0
50.0
60.0
70.0
80.0

80.0
50.0
60.0
70.0
80.0

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

DAY 2 (TUES)

Bench Press

Floor Press
Squat with Bands
Good Mornings

reps sets
3
2
3
2
2
6
5
1
4
3
3
4
5

2
4
5
5
5

%
50%
60%
65%
55%

FULL
50.0
60.0
65.0
55.0

Partial
50.0
60.0
65.0
55.0

Raw
50.0
60.0
65.0
55.0

65%
75%

65.0
75.0

65.0
75.0

65.0
75.0

Dumbbell fly
Lat Pull Down
Good Mornings

DAY 3 (WED)
Dead to knees

Bench Press

Deadlift

Incline Bench
Good Mornings

%
50%
60%
70%
75%
50%
60%
70%
80%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

reps sets
5
1

%
55%

FULL
55.0

Partial
55.0

Raw
55.0

WEEK 4
DAY 1 (MON)
Squat

reps
5
5
5
4
5

sets
1
1
1
4
1

%
50%
60%
70%
75%
50%

FULL
50.0
60.0
70.0
75.0
50.0

Partial
50.0
60.0
70.0
75.0
50.0

Raw
50.0
60.0
70.0
75.0
50.0

4
3
3
10
5
8

1
2
7
5
5
4

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

3
2
5
5
4
4
7
4
4
10
4

2
4
1
2
5
1
1
2
4
5
5

80%
85%
55%
65%
75%
60%
70%
80%
90%

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

DAY 5 (SAT)
Deadlift

reps sets
3
1
3
1
3
2
3
4
5
1
4
1
3
2
3
2
3
1
3
1
3
1
3
5
4
5
5
5

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

Bench Press

Dead on box

Partial gear/Partial ROM

100
100
100

Bench Press

Rev Band DL

Triceps
Squats with Bands

Bench Press

4
3
2
5

1
2
4
1

65%
75%
85%
50%

65.0
75.0
85.0
50.0

65.0
75.0
85.0
50.0

65.0
75.0
85.0
50.0

1
2
6
5

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Dumbbell fly

4
3
3
10
5
4
3
3
8

1
2
1
4
5

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

Squat

Good Mornings

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Lat Pull Down
Abs

reps sets
3
1
3
1
2
2
1
3
2
6
5
5
8
3

%
50%
60%
70%
75%

FULL
50.0
60.0
70.0
75.0

Partial
50.0
60.0
70.0
75.0

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

Partial gear/Partial ROM

100
100
100

Raw
50.0
60.0
70.0
75.0
Dumbbell fly
Abs

reps
5
4
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

3
5
4
3
3
2
3
10
8

6
1
1
2
2
3
3
5
4

80%
50%
60%
70%
80%
85%
80%

80.0
50.0
60.0
70.0
80.0
85.0
80.0

80.0
50.0
60.0
70.0
80.0
85.0
80.0

80.0
50.0
60.0
70.0
80.0
85.0
80.0

reps
3
3
3
2
3
5
4
4
4
4

sets
1
1
2
5
5
6
1
1
4
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

50%
60%
65%

50.0
60.0
65.0

50.0
60.0
65.0

50.0
60.0
65.0

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Rev Band DL

Good Mornings

reps sets
3
1
3
1
3
2
3
2
2
4
5
1
4
1
3
2
3
2
2
2
3
1
3
1
3
2
3
2
2
2
2
2

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
65%
75%
85%
95%
105%

FULL
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0
85.0
95.0
105.0

Partial
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0
85.0
95.0
105.0

Raw
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0
85.0
95.0
105.0

reps sets
5
1
4
1
3
2

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

WEEK 5
DAY 1 (MON)
Squat

Dead to Knees

Floor Press
Dumbell OHP
Deadlift

Leg Press

2
5
4
3
3

4
1
1
2
6

Dumbbell fly

10

Squat

5
4
3
2
5
10

1
1
1
4
5
4

Bench Press

Good Mornings
Abs

85%
50%
60%
70%
80%

85.0
50.0
60.0
70.0
80.0

85.0
50.0
60.0
70.0
80.0

85.0
50.0
60.0
70.0
80.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

Bench Press

Lat Pull Down

Good Mornings

Raw Maxes
100.0
100.0
100.0

%
50%
60%
70%
55%
65%
75%

FULL
50.0
60.0
70.0
55.0
65.0
75.0

Partial
50.0
60.0
70.0
55.0
65.0
75.0

Raw
50.0
60.0
70.0
55.0
65.0
75.0

DAY 4 (FRI)
Bench Press

Squat
reps sets
3
1
3
2
2
5
3
1
3
2
3
5
6
5
8
4

Partial gear/Partial ROM

100
100
100

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

0
Full gear
Squat
100
bench
100
deadlift
100

Bench Press

Dumbbell fly
Leg Presses

reps
5
4
3
3

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

5
4
3
3
5
5
5
10
10

1
1
2
6
1
1
4
5
5

50%
60%
70%
80%
50%
60%
70%

50.0
60.0
70.0
80.0
50.0
60.0
70.0

50.0
60.0
70.0
80.0
50.0
60.0
70.0

50.0
60.0
70.0
80.0
50.0
60.0
70.0

reps
3
3
3
2
3
2
10

sets
1
1
2
6
5
5
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

DAY 3 (WED)
reps sets
Deadlift

Bench Press

Dumbbell fly
Rev Band DL

Abs

3
3
3
2
5
4
3
3
2
10
3
3
3
3
2
8

1
1
2
4
1
1
2
2
4
5
1
1
2
2
3
4

FULL

Partial

Raw

55%
65%
75%
85%
50%
60%
70%
80%
85%

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

60%
70%
80%
90%
100%

60.0
70.0
80.0
90.0
100.0

60.0
70.0
80.0
90.0
100.0

60.0
70.0
80.0
90.0
100.0

DAY 5 (SAT)
Deadlift

Incline Bench
Floor Press
Triceps

WEEK 1

0
Full gear Partial gear/Partial ROM
Squat
100
100

DAY 1 (MON)

bench
deadlift
reps sets

Squat

Bench Press

Dumbbell fly
Triceps
Good morning (Standing)

3
3
3
2
1
3
3
3
2
1
10
8
8

1
1
2
2
3
1
1
2
2
3
5
5
4

FULL

Partial

Raw

50%
60%
70%
80%
90%-95%
50%
60%
70%
80%
90%-95%

50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95

50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95

50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95

100
100

100
100

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Dumbbell fly

DAY 2 (TUES)

100
100

Raw Maxes
100

Good morning (standing)

reps
3
3
3
2
3
3
3
2
3
3
8

sets
1
1
2
6
1
1
2
3
2
5
4

reps
3
3
2
3
3
3
2
8
3
3
3
2
8

sets
1
2
4
1
1
2
5
4
1
1
2
5
3

%
50%
60%
70%
80%
55%
65%
75%
85%
80%

FULL
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

Raw
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

%
50%
60%
70%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
50.0
60.0
70.0
80.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

REST!

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Dead to Knees

Abs

reps sets
%
3
1
50%
3
1
60%
3
2
70%
2
2
80%
1
3 90%-95%
3
1
50%
3
1
60%
3
1
70%
3
6
80%
3
1
65%
3
2
75%
3
4
85%
8
3

FULL
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
65
75
85

Partial
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
65
75
85

Raw
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
65
75
85

Deads on blocks

Bench Press

Dumbbell fly
Deadlifts

Abs

0
Full gear Partial gear/Partial ROM
Squat
100
100

WEEK 2

bench
deadlift

100
100

100
100

Raw Maxes
100
100
100

DO NOT TYPE HERE!!!!

DAY 1 (MON)
DAY 4 (FRI)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings (sitting)

reps sets
3
1
3
1
3
2
2
4
3
1
3
1
3
2
2
3
3
2
3
1
3
1
3
1
3
4
8
4
8
3

%
55%
65%
75%
85%
55%
65%
75%
85%
80%
50%
60%
70%
80%

FULL
55.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
80.0
50
60
70
80

Partial
55.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
80.0
50
60
70
80

Raw
55.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
80.0
50
60
70
80

Bench Press

Squat

Bench Press

Dumbbell fly
Good morning (standing)

reps
3
3
3
2
3
3
3
3
3
3
3
8
5

sets
1
1
2
5
1
1
2
5
1
1
4
4
4

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0

reps
3
3
3
3
3
3
4
8

sets

FULL

Partial

Raw

1
1
2
5
5
5
4
3

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

DAY 5 (SAT)
DAY 2 (TUES)
REST!

DAY 3 (WED)
Bench Press

Deadlifts

Floor Press
Abs

Deadlift
reps sets
3
1
3
1
3
2
3
6
3
1
3
2
3
2
3
3
2
3
3
2
2
5
8
3

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Incline Dumbell Press

Floor Press
Leg Press
Abs

WEEK 3
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Leg Press
Good morning (sitting)

4
8

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Squat

Bench Press

Dumbbell fly
Good Mornings (standing)

Deadlift

REST

DAY 3 (WED)

Deadlifts

Floor Press
Abs

100

100

bench
deadlift

100
100

100
100

100
100

DO NOT TYPE HERE!!!!

reps sets
3
1
3
1
3
2
3
2
2
2
3
3
3
1
3
1
3
2
2
2
1
3
2
3
2
4
8
3

reps
3
3
3
2
3
3
3
2
10
4

sets
1
1
2
5
1
1
2
5
5
4

%
50%
60%
70%
80%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

reps
3
3

sets

FULL

Partial

Raw

1
1

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

3
2
3
3
3
4
4
4
4
6
8

2
5
1
1
4
1
1
2
4
4
3

70%
80%
55%
65%
75%
60%
70%
80%
90%

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

DAY 5 (SAT)

4
3

DAY 2 (TUES)

Bench Press

Raw Maxes

100

DAY 4 (FRI)
reps sets
3
1
3
1
3
2
2
2
1
3
2
2
3
1
3
1
3
2
3
6
8
4

Full gear Partial gear/Partial ROM

Squat

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
80%

FULL
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Raw
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Bench Press

Rev Band DL

Good mornings (sitting)

Abs

WEEK 4

0
Full gear Partial gear/Partial ROM
Squat
100
100

DAY 1 (MON)

bench
deadlift

Squat

Bench Press

Dumbbell fly
Good Mornings

reps sets
3
1
3
1
3
2
2
5
3
1
3
3
3
6
4

1
2
5
3
4

%
50%
60%
70%
80%
50%

FULL
50.0
60.0
70.0
80.0
50.0

Partial
50.0
60.0
70.0
80.0
50.0

Raw
50.0
60.0
70.0
80.0
50.0

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Bench Press

DAY 3 (WED)

Dumbbell fly
Deadlifts

Abs

reps sets
3
1
3
1
3
2
8
3
3
3
2
8

2
5
4
1
1
2
4
3

%
50%
60%

FULL
50.0
60.0

Partial
50.0
60.0

Raw
50.0
60.0

70%
80%

70.0
80.0

70.0
80.0

70.0
80.0

50%
60%
70%
75%

50.0
60.0
70.0
75.0

50.0
60.0
70.0
75.0

50.0
60.0
70.0
75.0

100
100

DAY 4 (FRI)

DAY 2 (TUES)

Bench Press

100
100

DO NOT TYPE HERE!!!!

Squat

REST

100
100

Raw Maxes
100

Good Mornings (standing)

DAY 5 (SAT)
REST

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

2
3
3

5
1
1

75%
50%
60%

75.0
50.0
60.0

75.0
50.0
60.0

75.0
50.0
60.0

3
2
1
6

2
2
3
3

70%
75%
80%

70.0
75.0
80.0

70.0
75.0
80.0

70.0
75.0
80.0

WEEK 5
DAY 1 (MON)
Bench Press

Deadlifts

Good Mornings

reps sets
3
1

%
50%

FULL
50.0

Partial
50.0

Raw
50.0

3
2
1

1
2
3

60%
70%
75%

60.0
70.0
75.0

60.0
70.0
75.0

60.0
70.0
75.0

3
3

1
2

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

2
5

4
3

70%

70.0

70.0

70.0

DAY 2 (TUES)
DAY 3 (WED)

Bench Press

reps sets
3
1
3
2
2
3
3
1
3
2
2
3

%
50%
60%
70%
50%
60%
70%

FULL
50.0
60.0
70.0
50.0
60.0
70.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0

Raw
50.0
60.0
70.0
50.0
60.0
70.0

Raw Maxes
100
100
100

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
REST

DAY 5 (SAT)
CONTEST!!!!

REST

Squat

0
Full gear Partial gear/Partial ROM
Squat
100
100
bench
100
100
deadlift
100
100