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Max

Input your current maxes:

Squat 375
Bench 275
Deadlift 455

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Week 1 Sheiko #29 – Provisional Monthly Plan 1 Week 1 Monday (Day 1) reps sets % weight 1 Bench Press 5 1 50% 138 4 1 60% 165 3 2 70% 193 3 5 80% 220 2 Squat 5 1 50% 188 4 1 60% 225 3 2 70% 263 3 6 80% 300 3 Bench Press 5 1 55% 151 4 1 65% 179 3 5 75% 206 4 Flyes 10 5 5 Good Mornings 5 5 Wednesday (Day 2) reps sets % weight 1 Deadlift to knee 3 1 50% 228 3 1 60% 273 3 2 70% 319 3 4 75% 341 2 Incline Bench Press 4 6 3 Dips (with weights) 5 5 4 Deadlift from pins 4 1 55% 250 4 1 65% 296 4 2 75% 341 3 4 85% 387 5 Lunges 5 5 6 Abs 10 3 Friday (Day 3) reps sets % weight 1 Bench Press 5 1 50% 138 5 1 60% 165 4 1 70% 193 3 2 75% 206 2 2 80% 220 3 2 75% 206 4 1 70% 193 6 1 60% 165 8 1 50% 138 2 Flies 10 5 3 Squat 5 1 50% 188 4 1 60% 225 3 2 70% 263 3 6 75% 281 4 Good Mornings (standing) 5 5 Page 2 .

Week 2 Week 2 Monday (Day 1) reps sets % weight 1 Squat 5 1 50% 188 4 1 60% 225 3 2 70% 263 2 5 80% 300 2 Bench Press 5 1 50% 138 4 1 60% 165 2 2 70% 193 3 5 80% 220 3 Flyes 10 5 4 Pushups 10 5 5 Front Squat 2 3 45% 169 2 3 55% 206 2 4 60% 225 6 Good Mornings 5 5 Wednesday (Day 2) reps sets % weight 1 Deadlift to knee 3 1 50% 228 3 1 60% 273 3 2 70% 319 2 4 75% 341 2 Bench Press 6 1 50% 138 6 2 60% 165 6 4 65% 179 3 Flyes 10 5 4 Deadlift from pins 4 1 55% 250 4 1 65% 296 4 2 75% 341 4 4 80% 364 5 Lunges 5 5 Friday (Day 3) reps sets % weight 1 Squat 5 1 50% 188 4 1 60% 225 3 2 70% 263 2 5 80% 300 2 Bench Press 5 1 50% 138 4 1 60% 165 3 2 70% 193 2 2 80% 220 3 1 75% 206 5 1 65% 179 7 1 55% 151 3 Flyes 10 5 4 Squat 5 1 50% 188 Page 3 .

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

Week 3 Week 3 Monday (Day 1) reps sets % weight 1 Squat 5 1 55% 206 4 1 65% 244 3 2 75% 281 2 4 85% 319 2 Bench Press 5 1 50% 138 4 1 60% 165 2 2 70% 193 3 6 80% 220 3 Flyes 10 5 4 Pushups 10 5 5 Squat 3 1 50% 188 3 1 60% 225 3 1 70% 263 3 4 80% 300 6 Good Mornings 5 5 Wednesday (Day 2) reps sets % weight 1 Deadlift off box 3 1 50% 228 3 1 60% 273 3 2 65% 296 2 Bench Press 5 1 50% 138 4 1 60% 165 3 2 70% 193 2 3 80% 220 2 2 85% 234 3 2 80% 220 3 Flyes 10 5 4 Deadlift from pins 4 1 60% 273 4 2 70% 319 3 2 80% 364 2 3 90% 410 5 Lunges 5 5 Friday (Day 3) reps sets % weight 1 Squat 5 1 50% 188 4 1 60% 225 3 2 70% 263 3 6 80% 300 2 Bench Press 5 1 50% 138 4 1 60% 165 3 2 70% 193 3 7 80% 220 3 Flyes 10 5 4 Military Press 4 5 Page 5 .

Week 3 5 Good Mornings (standing) 5 5 Page 6 .

Week 4 Week 4 Monday (Day 1) reps sets % weight 1 Squat 5 1 50% 188 4 1 60% 225 3 2 70% 263 3 5 80% 300 2 Bench Press 5 1 55% 151 5 1 65% 179 4 5 75% 206 3 Flyes 10 5 4 Dips 8 5 5 Front Squat 5 2 40% 150 4 2 50% 188 3 3 60% 225 6 Good Mornings 5 5 Wednesday (Day 2) reps sets % weight 1 Bench Press 5 1 50% 138 4 1 60% 165 3 2 70% 193 3 2 80% 220 2 3 85% 234 2 Deadlift 3 1 50% 228 3 1 60% 273 3 2 70% 319 3 2 80% 364 2 3 85% 387 2 3 80% 364 3 Bench Press 5 1 50% 138 5 1 60% 165 5 4 70% 193 4 Flyes 10 5 Friday (Day 3) reps sets % weight 1 Squat 5 1 50% 188 4 1 60% 225 3 2 70% 263 3 6 80% 300 2 Bench Press 6 1 50% 138 5 1 60% 165 4 2 70% 193 3 2 80% 220 2 2 85% 234 3 2 80% 220 4 1 70% 193 6 1 60% 165 Page 7 .

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