Enter your maxes here:

Squat
Bench
Deadlift

405
290
485

Sheiko
Monthly training plan #37

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Dumbbell fly
4 Bench press

reps

sets

weight

50%
60%
70%

5
4
3

1
2
2

154
185
216

75%
50%

3
5

5
1

231
238

60%
70%

5
5

2
5

50%

10
6

60%
65%

%
50%

reps
7

285
333

55%
60%

6
5

5
1

154

65%
70%

4
3

6
6

2
4

185
200

75%
70%

2
3

65%
60%

4
6

%
50%

reps
5

sets
1

weight
243

55%
50%

8
10

60%
70%
75%

5
4
3

2
2
4

291
340
364

50%
60%

10
5
4

4
5

6
5

70%
75%

3
3

50%
60%

5
5

1
2

243
291

70%
80%

4
3

2
4

340
388

5
10

5
3

%
50%

reps
5

sets
1

weight
238

60%
70%

4
3

2
2

285
333

80%
50%
60%

2
5
4

5
1
1

380
154
185

70%
80%

3
2

2
6

216
246

10
10

5
5

55%
65%

3
3

1
1

75%

3
5

5 Good morning (standing)

3 day (Wednesday)
1 Deadlift

2 Incline Bench press

3 Dip
4 Deadlift from boxes

5 Lunge
6 Abs

5 day (Friday)
1 Bench press

2 Dumbbell fly
3 Squat

4 French press
5 Good morning (sitting)

10
5

week 2
1 day (Monday)
1 Squat

2 Bench press

reps

50%
60%
70%

4
4
3

75%
50%

3
6

60%
70%

5
4

261
309

75%
80%

3
2

4
5

356

75%
70%

4
5

reps

sets

weight

60%
50%

6
7

50%
60%

4
4

1
2

243
291

3 Dumbbell fly
4 Triceps

70%
50%

4
5

4
1

340
154

5 Squat

60%
70%

5
4
10

2
5
5

185
216

50%
60%

4
4

1
1

243
291

70%
75%

3
3

2
5

340
364

3 Dumbbell fly
4 Push up
5 Squat

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

5 Lunge
week 3
1 day (Monday)
1 Squat

reps

sets

weight

50%
60%

5
4

1
2

238
285

70%
80%

3
3

2
5

333
380

5 day (Friday)
1 Squat

2 Bench press

6 Good morning (sitting)

10
10
55%
65%

3
3

75%

2
6

2 Bench press

50%
60%

5
4

1
1

154
185

70%
80%

3
3

2
5

216
246

10
10

5
5

5
5
5

1
1
5

10

%
50%

reps
4

sets
1

weight
243

60%
70%

4
4

1
2

291
340

75%
50%

4
6

4
1

364
154

60%
70%

5
4

1
2

185
216

75%
80%

3
2

2
2

231
246

75%
70%
65%

3
4
5

2
1
1

231
216
200

60%
55%

6
7

1
1

185
169

50%

8
10

1
5

154

60%
70%

5
5

1
2

291
340

80%

4
5

4
5

388

5 Lunge
6 Abs

10

%
50%

reps
5

sets
1

weight
238

60%
70%
80%

4
3
3

1
2
2

285
333
380

85%
50%

2
5

3
1

404
154

60%
70%

4
3

1
2

185
216

80%

3
10

5
5

246

50%

8
5

5
1

238

60%
70%

4
3

1
2

285
333

80%

2
5

4
5

380

reps

sets

weight

50%
60%
70%

5
4
3

1
1
2

154
185
216

80%
85%

3
2

2
3

246
262

50%
60%

4
4

1
1

243
291

70%
80%

3
3

2
2

340
388

85%
55%

2
5

3
1

412
169

65%
75%

5
4

1
4

200
231

10
5

5
5

3 Dumbbell fly
4 Push up
5 Squat

50%
60%
70%

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

5 day (Friday)
1 Bench press

238
285
333

2 Squat

3 Bench press

reps

50%
60%

5
4

70%
80%
50%

3
2
5

60%
70%

5
5

75%
50%

4
6

60%
65%

6
6

4 Dumbbell fly
5 Good morning (standing)

10
5

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

6 Good morning (standing)

5 day (Friday)

reps

50%
60%

5
4

70%
80%

3
3

50%
60%

5
5

70%
3 Dumbbell fly
4 Dip

5
10
8

5 Good morning (sitting)

6 Abs

5
10

1 Squat

2 Bench press
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Dumbbell fly
5 Lunge

sets
1

weight
154

1
1

169
185

1
2

200
216

2
2

231
216

1
1

200
185

1
1

169
154

5
1
2

238
285

2
5

333
356

5
5

sets

weight

1
1
2

238
285
333

6
1

356
154

1
2

185
216

2
2

232

1
1

231
216

1
1

185
154

231

5
5
1
1

261
309

4
5

356

sets

weight

1
1

154
185

2
5
1

216
246
238

1
2

285
333

5
1

356
154

2
4

185
200

5
5

sets

weight

1
1

238
285

2
6

333
380

1
1

154
185

5
5
5

216

5
3

week 1
1 day (Monday)
1 Bench press

%
50%

reps
5

sets
1

weight
154

60%
70%

4
3

2
2

185
216

75%
50%

3
5

5
1

231
238

60%
70%

5
5

2
5

50%
60%

10
6
6

5
1
2

65%

6
5

4
5

200

reps

sets

weight

50%
60%

5
5

1
2

243
291

70%
75%

4
3

2
4

340
364

4
5

6
5

50%
60%
70%

5
5
4

1
2
2

243
291
340

80%

3
5

4
5

388

5 Lunge
6 Abs

10

2 Squat

3 Dumbbell fly
4 Bench press

5 Good morning (standing)

3 day (Wednesday)
1 Deadlift

2 Incline Bench press

3 Dip
4 Deadlift from boxes

week 2
1 day (Monday)
1 Squat

2 Bench press

2 Bench press

3 Dumbbell fly
4 Deadlift

5 Lunge

285
333

55%
60%

6
5

154
185

65%
70%
75%

4
3
2

70%
65%

3
4

60%
55%

6
8

50%

10
10

50%
60%

5
4

70%
75%

3
3

reps

sets

weight

5
4

1
2

238
285

70%
80%

3
2

2
5

333
380

50%
60%

5
4

1
1

154
185

70%
80%

3
2
10

2
6
5

216
246

55%

10
3

5
1

65%
75%

3
3

1
4

%
50%

reps
4

sets
1

weight
243

60%
70%

4
4

2
4

291
340

50%
60%
70%

5
5
4

1
2
5

154
185
216

50%

10
4

5
1

243

60%
70%

4
3

1
2

291
340

75%

3
5

5
5

364

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

reps
7

3 Dumbbell fly
4 Push up
5 Squat

%
50%

50%
60%

5 day (Friday)
1 Bench press

2 Dumbbell fly
3 Squat

4 French press
5 Good morning (sitting)

5 day (Friday)
1 Squat

10
5

%
50%

reps
4

60%
70%

4
3

75%
50%
60%

3
6
5

261

70%
75%

4
3

309
356

80%
75%

2
4

70%
60%

5
6

50%

7
10

2 Bench press

3 Dumbbell fly
4 Triceps
5 Squat

55%
65%
75%

6 Good morning (sitting)

10
3
3
2
6

sets
1

weight
154

1
1

169
185

1
2
2

200
216
231

2
1

216
200

1
1

185
169

1
5

154

1
2

238
285

2
5

333
356

5
5

sets
1

weight
238

1
2

285
333

6
1
1

356
154
185

2
2

216
231

2
1

Err:509

1
1

216
185

1
5

154

5
1
1
4
5

231

261
309
356

week 3
1 day (Monday)
1 Squat

2 Bench press

%
50%

reps
5

sets
1

weight
238

60%
70%

4
3

2
2

285
333

80%
50%

3
5

5
1

380
154

60%
70%

4
3

1
2

185
216

80%

3
10
10

5
5
5

246

50%
60%

5
5

1
1

238
285

70%

5
10

5
3

333

reps

sets

weight

50%
60%

4
4

1
1

243
291

70%
75%

4
4

2
4

340
364

50%
60%

6
5

1
1

154
185

70%
75%

4
3

2
2

216
231

80%
75%
70%

2
3
4

2
2
1

246
231
216

65%
60%

5
6

1
1

200
185

55%
50%

7
8

1
1

169
154

60%

10
5

5
1

291

70%
80%

5
4

2
4

340
388

5
10

5
3

3 Dumbbell fly
4 Push up
5 Squat

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

5 Lunge
6 Abs

week 4
1 day (Monday)
1 Squat

2 Bench press

reps

sets

weight

50%
60%

5
4

1
1

238
285

70%
80%
85%

3
3
2

2
2
3

333
380
404

50%
60%

5
4

1
1

154
185

70%
80%

3
3

2
5

216
246

10
8

5
5

50%
60%

5
4

1
1

238
285

70%
80%

3
2

2
4

333
380

3 Dumbbell fly
4 Dip
5 Squat

6 Good morning (standing)

5 day (Friday)
1 Bench press

%
50%
60%

reps
5
4

sets
1
1

weight
154
185

70%
80%

3
2

2
5

216
246

50%
60%

5
5

1
1

238
285

70%
75%

5
4

2
5

333
356

50%
60%

6
6

1
2

154
185

65%

6
10

4
5

200

4 Dumbbell fly
5 Good morning (standing)

%
50%

reps
5

sets
1

weight
238

60%
70%

4
3

1
2

285
333

80%
50%

3
5

6
1

380
154

60%
70%

5
5

1
5

185
216

2 Squat

3 Bench press

5 day (Friday)
1 Squat

2 Bench press
3 day (Wednesday)
1 Bench press

%
50%

reps
5

sets
1

weight
154

60%
70%
80%

4
3
3

1
2
2

185
216
246

3 Dumbbell fly
4 Dip
5 Good morning (sitting)

10
8
5

5
5
5

85%
50%

2
4

3
1

262
243

6 Abs

10

60%
70%

4
3

1
2

291
340

80%
85%

3
2

2
3

388
412

55%
65%

5
5

1
1

169
200

75%

4
10

4
5

231

4 Dumbbell fly
5 Lunge

2 Deadlift

3 Bench press