Sheiko Worksheet

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
Dead
Squat
Bench
Dead
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
Squat
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
1
2
3
4
Total
134
88
81
86
389
182
98
227
85
592
51
44
42
18
155
367
230
350
189
1136
8890
5840
5620
5880
26230
11880
6635
14945
5990
39450
3580
2975
3040
1250
10845
24350
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
Bench
Dead
66.3%
66.4%
69.4%
68.4%
67.4%
65.3%
67.7%
65.8%
70.5%
66.6%
70.2%
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%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
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%
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%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
%
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
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
40%
50%
60%

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
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
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 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%

3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
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%
50%
60%
70%
80%
50%
60%
70%
5 French press
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
50%
60%
70%
80%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
5 Lunge
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dip
5 Leg Press
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Squat
4 Bench press
5 Dumbbell fly
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
80%

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
6 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
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%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
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
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
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

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
3 day (Wednesday)
2 Bench press
4 Leg press
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Lunge
6 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
50%
60%
70%
50
60
65
60
70
80
90
55
65
75
55
65
75
85
50
60
65
50
60
70
Sheiko
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
5 Abs
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
3 day (Wednesday)
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
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%

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
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%

3 day (Wednesday)
1 Deadlift

3 Dip
%
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
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%

3 day (Wednesday)
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%
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)
2 Bench press
3 Dumbbell fly
%
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
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
80%

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
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
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
3 day (Wednesday)

3 Dip
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
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%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
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
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Press
5 Pull-up/Chin-up
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
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
week 1
1 day (Monday)
1 Bench press
2 Squat
3 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
4 Dumbbell fly
5 Leg press
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
60%
70%
80%
90%
100%
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 Triceps
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
75%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
65%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
5 Leg press
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Push-up (wide grip)

4 Leg extension
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Squat
4 Dumbbell fly
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
75%

3 day (Wednesday)
2 Bench press
3 Deadlift
4 Dumbbell fly
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Squat
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)
1 Squat
2 Bench press
3 Dumbbell fly
4 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%
5 Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
50%
60%
70%

5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Abs
6 day (Saturday)
1 Deficit deadlift
3 Dip (with weights)
4 Deadlift off boxes
60%
70%
80%
90%

week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Abs
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
50%
60%
70%
80%

5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
55%
65%
75%
50%
60%
70%
5 Abs
6 day (Saturday)
1 Press
50%
60%
70%
75%

week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
5 Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%

5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
50%
60%
65%

6 Abs
6 day (Saturday)
1 Deficit deadlift
2 Bench press
3 Triceps
%
50%
60%
65%
50%
60%
65%
60%
70%
80%
85%

week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dip
4 Dumbbell fly
5 Abs
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
50%
60%
70%
80%
85%

5 day (Friday)
1 Squat
2 Bench press
3 Dip
4 Dumbbell fly
5 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
6 Abs
6 day (Saturday)
2 Press
%
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
week 1
1 day (Monday)
1 Bench press
2 Squat
3 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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
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
4
3
10
4
5
sets
1
1
2
5
1
1
2
5
1
1
4
5
6
5
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
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
weight
50
60
65
4 Dumbbell fly
5 Bottom up squat
6 Good morning
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
50%
60%
70%
80%
85%
5 Leg press
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dip (weighted)
4 Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

6 day (Saturday)
2 Bench press
4 Leg press
5 Back extension
6 Abs
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Leg press
5 Good morning
3 day (Wednesday)
1 Bench press
2 Dumbbell fly
3 Deadlift
50%
60%
70%
80%
4 Bottom up squat
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dip (weighted)
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
5 Back extension
6 day (Saturday)
2 Incline bench press

3 Triceps
%
50%
60%
70%
75%
85%
95%
5 Leg press
5 Abs
week 3
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Bottom up squat
6 Back extension
3 day (Wednesday)
2 Bench press
4 Leg press
5 Back extension
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
55%
65%
75%

6 day (Saturday)
2 Bench press
3 Triceps
4 Snatch grip rack pull
(slow eccentric)
%
50%
60%
70%
80%
50%
60%
70%
50%
60%
65%
5 Bottom up squat
5 Abs
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
55%
65%
75%
5 Abs
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Leg press
5 Back extension
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Bottom up squat
6 Back extension
6 day (Saturday)
2 Press
55%
65%
75%
85%
95%
5 Leg press
6 Good morning
week 5
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift to knees
50%
60%
70%
5 Leg press
6 Back extension
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
5 Triceps
6 Good morning
6 day (Saturday)
1 Bench press
2 Dip
3 Deadlift
%
50%
60%
65%
50%
60%
70%
80%
5 Bottom up squat
5 Abs
week 6
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
90%
80%
55%
65%
75%
5 Good morning
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Triceps
4 Leg press
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
6 day (Saturday)
1 Deficit deadlift

3 Dip
4 Snatch grip deadlift
5 Leg press
6 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
week 1
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 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%
5 Triceps
6 Back extension
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dip (weighted)
4 Leg press
6 day (Saturday)

3 Lats
60%
70%
80%
90%
5 Squat (deep)
6 Abs
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg curl
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
50%
60%
65%
5 Shoulders
6 Back extension
6 day (Saturday)
1 Narrow grip bench press
3 Triceps
4 Lats
5 Abs
week 3
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
2 Bench press
4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
50%
60%
70%
80%

6 day (Saturday)
1 Deadlift
2 Bench press
3 Dip
4 Triceps
5 Leg extension
6 Abs
week 4
1 day (Monday)
1 Bench press
2 Squat
3 Dumbbell bench press

4 Dumbbell fly
5 Leg curl
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
4 Back extension
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Triceps
5 Squat (deep)
6 Abs
6 day (Saturday)

3 Dip
5 Leg press
week 5
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
55%
65%
75%
5 Dumbbell bench press

6 day (Saturday)
1 Deadlift
2 Bench press
3 Triceps
4 Leg extension
5 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)
1 Squat
2 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
3 Dumbbell fly
4 Abs
3 day (Wednesday)
1 Squat
2 Bench press
3 Deadlift
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
55%
65%
75%

6 day (Saturday)

%
50%
60%
70%
55%
65%
75%
85%
5 Abs
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
80%
50%
60%
70%
5 Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%
5 Abs
6 day (Saturday)
1 Bench press
2 Dip
3 Deadlift
%
55%
65%
75%
50%
60%
70%
80%

week 3
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
3 day (Wednesday)
1 Bench press
2 Dumbbell fly
3 Deadlift
50%
60%
70%
80%
4 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

6 day (Saturday)
2 Dip
3 Deadlift
50%
60%
70%
75%
4 Abs
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
3 day (Wednesday)
1 Bench press
2 Dumbbell fly
3 Deadlift
50%
60%
70%
75%
4 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
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)
1 Deadlift
2 Bench press
3 Abs
3 day (Wednesday)
1 Squat
2 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
5
4
1
1
55%
65%
55.0
65.0
55.0
65.0
55.0
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
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
WEEK 2
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
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
Raw Maxes
100.0
100.0
100.0
DO NOT TYPE HERE!!!!
DAY 2 (TUES)
Dead on Box

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%
65.0
75.0
65.0
75.0
65.0
75.0
Bench Press
Triceps
Deadlift
Good Mornings
Good Mornings
4
8
4
4
85%
85.0
85.0
85.0
%
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 3
DAY 1 (MON)
Squat
Bench Press
Squat
Dumbbell fly
Good Mornings
reps sets
5
1
4
1
3
2
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
Bench Press
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
Deadlift
Dead to knees
Bench Press
Deadlift
%
50%
60%
70%
75%
50%
60%
70%
80%
50%
60%
70%
FULL
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
Partial
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
Raw
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
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)
DAY 3 (WED)
reps sets
3
1
3
1
3
2
3
4
5
1
4
1
3
2
3
2
3
1
3
1
3
1
Raw Maxes
100.0
100.0
100.0
DAY 2 (TUES)
Dead on box

100
100
100
Bench Press
Rev Band DL
Triceps
Squats with Bands
Incline Bench
Good Mornings
3
4
5
5
5
5
80%
80.0
80.0
80.0
%
55%
65%
75%
85%
50%
FULL
55.0
65.0
75.0
85.0
50.0
Partial
55.0
65.0
75.0
85.0
50.0
Raw
55.0
65.0
75.0
85.0
50.0
WEEK 4
DAY 1 (MON)
Squat
Bench Press
Dumbbell fly
Squat
Good Mornings
reps sets
5
1
4
1
3
2
2
4
5
1
4
3
3
10
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
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
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
DAY 2 (TUES)
Dead on box

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
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
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
65%
75%
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
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
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
Dead to Knees
Floor Press
Dumbell OHP
Deadlift
Leg Press
Good Mornings
3
3
2
2
2
2
2
2
85%
95%
105%
85.0
95.0
105.0
85.0
95.0
105.0
85.0
95.0
105.0
%
55%
65%
75%
85%
50%
60%
70%
80%
FULL
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
Partial
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
Raw
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
WEEK 5
DAY 1 (MON)
Squat
Bench Press
reps sets
5
1
4
1
3
2
2
4
5
1
4
1
3
2
3
6
Dumbbell fly
10
Squat
5
4
3
2
5
10
1
1
1
4
5
4
Good Mornings
Abs
Bench Press
Lat Pull Down

Good Mornings

100
100
100
Raw Maxes
100.0
100.0
100.0

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
reps sets
3
1
3
2
2
5
3
1
3
2
3
5
6
5
8
4
%
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
reps sets
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%
60.0
60.0
60.0
DAY 2 (TUES)
Dead on box
0
Full gear
Squat
100
bench
100
deadlift
100
DAY 4 (FRI)
Bench Press
Squat
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)
Deadlift
Bench Press
Dumbbell fly
Rev Band DL
3
3
3
2
5
4
3
3
2
10
3
1
1
2
4
1
1
2
2
4
5
1
DAY 5 (SAT)
Deadlift
Incline Bench
Floor Press
Triceps
Abs
3
3
3
2
8
1
2
2
3
4
70%
80%
90%
100%
70.0
80.0
90.0
100.0
70.0
80.0
90.0
100.0
70.0
80.0
90.0
100.0
WEEK 1
DAY 1 (MON)
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
Full gear
100

100
Raw Maxes
100
bench
deadlift
100
100
100
100
100
100

DAY 4 (FRI)
Squat
Bench Press
Floor Press
Dumbbell fly
DAY 2 (TUES)
0
Squat
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
WEEK 2
0
Squat
Full gear
100

100
Raw Maxes
100
bench
deadlift
100
100
100
100
100
100
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
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)
reps sets
3
1
3
1
3
2
2
2
1
3
2
2
3
1
3
1
3
2
3
6
8
4
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
DAY 3 (WED)
Floor Press
Abs
Raw Maxes
Squat
100
100
100
bench
deadlift
100
100
100
100
100
100
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
REST
Deadlifts
Full gear
DAY 4 (FRI)
DAY 2 (TUES)
Bench Press
%
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
DAY 1 (MON)
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
Raw Maxes
100
bench
deadlift
100
100
100
100
100
100
DAY 4 (FRI)
DAY 2 (TUES)
Bench Press
Full gear
100
Squat
REST
0
Squat
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
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
DAY 4 (FRI)
2
5
4
3
70%
70.0
70.0
70.0
DAY 5 (SAT)
DAY 3 (WED)
Bench Press
reps sets
3
1
3
2
2
3
3
1
3
2
2
3
REST
CONTEST!!!!
REST
%
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

100
100
100
Raw Maxes
100
100
100
3
2
1
DAY 2 (TUES)
Squat
0
Full gear
Squat
100
bench
100
deadlift
100

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2 Incline Bench press

4 Good morning (sitting)

6 Good morning (standing)

5 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

2 Incline Bench press

3 Deadlift from boxes

6 Good morning (sitting)

4 Good morning (standing)

5 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

6 Good morning (sitting)

6 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

6 Good morning (standing)

3 Push-up (wide grip)

6 Good morning (standing)

4 Good morning (sitting)

5 Good morning (standing)

5 Good morning (sitting)

5 Good morning (standing)

5 Good morning (sitting)

5 Good morning (sitting)

5 Dip (with weights)

5 Good morning (standing)

5 Good morning (standing)

5 Good morning (sitting)

5 Good morning (sitting)

3 Deadlift off boxes

2 Incline bench press

3 Deadlift from boxes

5 Good morning (sitting)

2 Incline Bench press

2 Incline bench press

2 Deadlift from boxes

3 Deadlift from boxes

5 Good morning (sitting)

3 Dumbbell bench press

2 Incline bench press

3 Deadlift from boxes

5 Dumbbell bench press

5 Good morning (sitting)

2 Incline Bench press

5 Good morning (standing)

4 Good morning (sitting)

5 Good morning (sitting)

Partial gear/Partial ROM

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Partial gear/Partial ROM

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Partial gear/Partial ROM

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Partial gear/Partial ROM

Lat Pull Down