Enter your maxes here

:
Squat
175
Bench
105
Deadlift
180

Volume Calculations

MS Prep
1
2
3
4
Total

Reps
Squat
92
86
131
88
397

Poundage
Squat
10938
10308
15348
10973
47565

Bench
10658
9051
13724
7854
41286

Dead
12024
8460
14382
12132
46998

33619
27819
43453
30959
135849

Squat
9931
10518
10378
10465
11410
10465
63166

Bench
14306
11487
13477
10794
12857
10794
73715

Dead
11772
10872
13500
8874
9666
8874
63558

36010
32877
37354
30133
33933
30133
200440

Squat
9879
10570
8951
6178
10168
45745

Bench
8363
10500
9119
9077
10049
47108

Dead
8712
5940
8028
6804
8136
37620

26954
27010
26099
22059
28352
130473

212
253
192
125
60
842

Squat
9975
11288
7088
4848
1628
34825

Bench
4977
6851
6426
4736
1964
24953

Dead
7992
8910
5832
2286
1674
26694

22944
27049
19346
11869
5265
86472

Dead
55
52
48
30
185

237
259
225
260
981

Squat
8531
11323
9651
10150
39655

Bench
7387
7198
7508
9923
32015

Dead
7074
6678
5868
3996
23616

22992
25198
23027
24069
95286

Bench
180
133
220
119
652

Dead
63
59
60
26
208

362
281
386
228
1257

Squat
14158
10308
12583
10168
47215

Bench
12474
9329
15388
8621
45812

Dead
8280
7308
8145
3330
27063

34912
26945
36115
22118
120090

Bench
182
98

Dead
51
44

367
230

Squat
15558
10220

Bench
12474
6967

Dead
6444
5355

34476
22542

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
2

Squat
134
88

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

3 4 Total 81 86 389 227 85 592 42 18 155 350 189 1136 9835 10290 45903 15692 6290 41423 5472 2250 19521 30999 18830 106846 #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 6948 9441 4883 1628 22899 Bench 4373 7560 4604 2121 18659 Dead 1656 5058 3024 1710 11448 12977 22059 12511 5459 53005 #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 8531 11165 12950 10150 42796 Bench 9235 7781 11057 8516 36587 Dead 8424 6813 8064 3330 26631 26190 25759 32071 21996 106015 #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 8111 11148 7324 10150 36733 Bench 5633 7628 7508 9923 30692 Dead 5868 6390 4896 3996 21150 19613 25166 19727 24069 88574 #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 9826 11148 9608 16258 46839 Bench 13073 8946 11130 10217 43365 Dead 8028 4842 7461 7839 28170 30927 24936 28199 34313 118374 .

6% 68.5% 65.8% 70.5% 67.8% 67.8% 62.4% 68.9% 70.2% 71.6% 66.8% 75.1% 71.2% 67.9% 74.6% Squat 70.7% Dead 70.1% 69.7% 72.7% 68.0% 68.8% 66.8% 69.8% Dead 72.4% 71.3% Bench 65.7% 71.9% 67.9% 68.0% 70.7% 71.6% 68.4% 69.0% 66.6% 70.6% Squat 65.8% 70.1% 69.1% 69.6% 70.6% Squat 69.4% 62.2% 69.5% 70.9% 66.3% 67.1% 67.1% 70.0% 68.3% Squat 66.4% 71.5% Dead 72.0% 70.4% Dead 68.Intensity/Average % Squat Bench 67.3% 70.5% 67.9% 65.2% Squat 70.9% 66.4% 66.3% 69.6% 64.4% 71.6% 62.2% 67.1% 71.4% Bench 65.1% 64.3% 69.5% 67.0% 66.0% Bench 66.9% 68.2% 70.9% Dead 73.5% 67.0% 69.7% Dead 70.4% 68.9% 66.2% Dead 71.7% 70.4% 70.9% 67.8% 71.9% 67.0% 69.5% 71.5% 67.0% 69.2% 72.0% 66.2% Bench 69.9% 72.9% 74.1% 71.1% Bench 70.8% 67.3% 66.7% 68.6% .3% 67.4% Bench 66.9% Squat 68.1% 72.9% 64.5% 71.7% 69.6% 69.

1% Dead 70.2% Bench 69.6% Bench 65.3% 70.6% 75.4% 65.9% 66.2% 72.1% 71.0% 68.6% 69.6% 72.4% 68.2% 68.5% 70.1% Bench 61.4% 65.5% Squat 66.9% 68.5% 67.2% Bench 66.0% Squat 67.5% 72.2% 67.5% Dead 70.2% 68.3% 68.5% 71.1% 68.2% 63.4% 67.9% 68.9% Squat 70.1% 69.1% 67.5% 67.8% 68.2% 62.4% 68.2% 64.7% Squat 65.7% 65.6% 65.69.5% 67.4% 71.1% .6% 63.0% 69.2% 68.9% 69.4% 65.0% 68.9% 68.4% 69.0% 62.1% 67.6% 67.0% 74.3% 67.9% 65.4% 70.8% 70.5% 66.3% 69.4% 70.6% 65.1% Dead 66.4% 70.0% Dead 75.

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 53 63 74 79 88 105 123 53 63 74 % 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 90 108 126 135 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 53 63 74 79 84 79 74 63 53 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 88 105 123 140 53 63 74 84 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 90 108 126 135 53 63 68 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 88 105 123 140 53 63 74 84 79 68 58 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 96 114 131 149 53 63 74 84 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 90 108 117 53 63 74 84 89 84 % 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 88 105 123 140 53 63 74 84 % 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 88 105 123 140 58 68 79 % 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 53 63 74 84 89 90 108 126 144 153 144 53 63 74 % 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 88 105 123 140 53 63 74 84 89 84 74 63 53 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 99 117 135 153 88 105 123 131 79 96 105 99 117 135 144 88 105 123 88 105 123 140 108 126 144 162 70 88 105 .

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 53 63 74 84 88 105 123 140 53 63 74 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 90 108 126 144 53 63 74 79 84 89 84 79 74 68 63 58 53 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 88 105 123 140 53 63 74 84 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 88 105 123 140 158 53 63 74 84 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 90 108 126 135 53 63 74 79 84 79 74 63 53 % 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 53 63 74 84 88 105 123 58 68 79 % 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 88 105 123 140 53 63 74 84 88 105 114 58 68 79 % 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 90 108 126 144 153 53 63 74 79 84 89 84 79 74 68 63 58 53 % 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 53 63 74 84 88 105 123 140 149 140 53 63 74 % 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 88 105 123 140 149 158 53 63 74 84 89 84 % 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 53 63 74 84 89 90 108 126 144 153 58 68 79 % 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 88 105 123 140 53 63 74 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 96 114 131 108 126 144 162 88 105 123 88 105 123 140 90 108 126 144 117 135 153 88 105 123 140 .

6.8.7.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 2.3 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 53 63 74 84 89 88 105 123 53 63 68 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 90 108 126 53 63 74 79 84 89 84 79 74 68 63 58 53 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 88 105 123 140 149 53 63 74 84 % 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 53 63 74 84 95 88 105 123 140 58 68 79 % 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 90 108 117 53 63 74 79 84 89 79 68 58 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 88 105 123 140 149 % 50% 60% 70% 80% 50% 60% 70% 55% 65% 70% reps 5 4 3 3 5 5 5.6.8.4 5 5 5 10 5 5 sets 1 1 2 5 1 1 1 1 1 5 5 5 5 weight 53 63 74 84 88 105 123 58 68 74 % 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 90 108 126 144 53 58 63 68 74 79 84 89 84 79 74 68 63 58 53 108 126 144 162 % 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 53 63 74 84 88 105 123 140 149 140 53 63 74 % 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 88 105 123 140 158 140 53 63 74 84 89 % 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 53 63 74 84 95 84 90 108 126 144 162 % 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 88 105 123 140 58 68 79 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% 88 105 114 108 126 144 162 96 114 131 99 117 135 153 88 105 114 88 105 123 .2.3.4.7.5.

25 90 108 126 144 162 180-189 % 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 88 105 123 131 58 68 79 % 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 88 105 123 140 53 63 74 84 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 90 108 117 126 53 63 74 84 89 % 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 53 63 74 84 88 105 123 140 53 63 74 % 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 88 105 123 140 53 63 74 84 89 % 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 53 63 74 84 % 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 88 105 123 131 53 63 74 79 % 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 53 63 74 79 90 108 126 % 50% 60% 70% 50% 60% 70% reps 3 3 2 3 3 2 sets 1 2 3 1 2 3 weight 88 105 123 53 63 74 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 96 114 131 90 108 126 144 90 108 126 135 .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 88 105 123 131 53 63 74 79 % 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 88 105 123 140 158 175-183.75 53 63 74 84 95 105-110.

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 53 63 74 79 88 105 123 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 90 108 126 135 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 53 58 63 68 74 79 74 68 63 58 53 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 88 105 123 140 53 63 74 84 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 90 108 126 53 63 74 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 88 105 123 131 53 63 74 79 84 79 74 63 53 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 88 105 123 140 53 63 74 84 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 90 108 126 135 53 63 74 79 84 79 74 68 63 58 53 % 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 53 63 74 84 88 105 123 131 53 63 68 % 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 88 105 123 140 149 53 63 74 84 % 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 53 63 74 84 89 90 108 126 144 153 58 68 79 % 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 88 105 123 140 53 63 74 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 53 63 68 90 108 126 144 88 105 123 131 96 114 131 90 108 126 135 96 114 131 88 105 123 108 126 144 88 105 123 140 .

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 53 63 74 79 88 105 123 % 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 90 108 126 135 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 53 63 74 79 84 79 74 63 53 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 88 105 123 140 53 63 74 84 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 90 108 126 135 53 63 68 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 88 105 123 140 53 63 74 84 89 79 68 58 % 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 96 114 131 149 53 63 74 84 % 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 90 108 117 53 63 74 84 89 84 % 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 88 105 123 140 53 63 74 84 % 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 88 105 123 140 58 68 79 % 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 53 63 74 84 89 90 108 126 144 153 144 53 63 74 % 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 88 105 123 140 53 63 74 84 89 84 74 63 53 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) 99 117 135 153 88 105 123 131 70 88 96 90 108 126 135 88 105 123 108 126 144 162 70 88 105 .

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 53 63 74 84 89 84 88 105 123 140 58 68 79 % 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 90 108 126 144 153 53 58 63 68 74 79 84 89 84 79 74 68 63 58 53 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 88 105 123 140 149 53 63 74 84 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 88 105 123 140 53 63 74 84 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 90 108 117 53 63 74 79 84 79 74 63 53 % 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 53 63 74 84 88 105 123 131 % 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 88 105 123 140 158 53 63 74 84 95 96 114 131 % 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 90 108 126 144 162 144 53 63 74 79 84 79 74 63 53 % 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 53 63 74 84 88 105 123 140 149 53 63 74 % 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 88 105 123 140 53 63 74 84 89 % 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 90 108 126 135 53 63 74 79 84 79 74 68 63 58 53 90 108 126 144 % 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 88 105 123 140 149 140 53 63 74 84 88 105 114 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) 108 126 144 162 180 96 114 131 88 105 123 131 90 108 126 144 117 135 153 88 105 123 131 .

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 88 105 123 140 53 63 74 84 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 90 108 126 144 53 63 74 79 84 79 74 68 63 53 % 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 53 63 74 84 88 105 123 140 58 68 79 % 50% 60% reps 3 2 4 6 4 4 3 2 5 sets 2 4 6 5 1 2 2 4 5 weight 90 108 % 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 53 63 74 84 89 88 105 123 140 58 68 79 % 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 90 108 117 53 63 74 84 79 74 63 53 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 88 105 123 140 58 68 79 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 88 105 123 140 53 63 74 84 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 90 108 126 144 53 58 63 68 74 79 84 89 84 79 74 68 63 58 53 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 88 105 123 140 149 53 63 74 84 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 90 108 117 53 63 68 % 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 88 105 123 140 53 63 74 84 89 84 % 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 90 108 126 53 63 74 79 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 88 105 123 140 149 53 63 74 84 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 90 108 126 144 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% 88 105 123 90 108 126 108 126 144 162 90 108 126 144 88 105 123 90 108 126 135 88 105 123 90 108 126 88 105 114 108 126 144 153 90 108 126 144 153 96 114 131 108 126 144 162 .

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 53 63 74 84 88 105 123 140 58 68 79 % 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 90 108 117 53 63 74 79 84 89 84 79 74 68 63 58 53 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 96 114 131 149 53 63 74 84 % 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 90 108 126 135 53 63 68 126 144 162 180 % 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 53 63 74 84 88 105 123 140 53 63 74 % 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 53 63 74 79 84 79 74 68 63 58 53 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 88 105 123 140 53 63 74 84 reps 5 5 4 3 10 4 3 3 5 8 sets 1 2 4 5 5 2 2 4 6 3 w eight 90 108 126 % 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 53 63 74 84 88 105 123 140 149 58 68 79 % 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 90 108 126 135 53 63 74 79 84 89 84 79 74 68 63 58 53 117 135 153 % 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 88 105 123 140 53 63 74 84 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 90 108 126 144 53 63 74 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 88 105 123 140 149 140 53 63 74 84 89 % 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 53 63 74 84 90 108 126 144 153 58 68 79 % 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 53 63 74 84 88 105 123 140 53 63 74 % 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 90 108 126 135 % 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 53 63 74 84 88 105 123 140 58 68 79 % 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 90 108 126 144 53 63 74 79 84 79 74 68 63 58 53 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 88 105 123 140 53 63 74 84 reps 6 6 6 4 4 4 3 2 5 10 sets 1 2 4 5 1 1 2 6 6 3 w eight 53 63 68 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 88 105 123 140 149 158 53 63 74 84 95 84 % 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 53 63 74 79 84 79 74 63 53 90 108 126 144 162 % 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 53 63 74 84 88 105 123 140 58 68 79 % 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 90 108 117 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% 90 108 126 144 153 88 105 123 140 90 108 126 144 88 105 114 135 153 171 96 114 131 90 108 117 96 114 131 99 117 135 153 171 90 108 126 88 105 123 90 108 126 144 96 114 131 90 108 117 .

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 96 114 131 149 53 63 74 84 % 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 58 68 79 89 90 108 126 144 53 63 74 % 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 88 105 123 140 53 63 74 84 % 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 90 108 126 135 % 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 53 63 74 84 88 105 123 140 58 68 79 % 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 90 108 126 135 53 63 74 79 84 89 79 68 58 % 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 88 105 123 140 53 63 74 84 % 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 53 63 74 99 117 135 153 % 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 58 68 79 89 88 105 123 140 53 63 74 84 % 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 90 108 126 135 53 63 74 84 108 126 144 162 % 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 96 114 131 149 53 63 74 84 95 % 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 90 108 126 144 53 63 74 % 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 58 68 79 89 88 105 123 140 158 140 % 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 90 108 126 144 53 63 74 84 89 84 79 74 68 63 58 53 % 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 88 105 123 140 53 63 74 84 % 55% 65% 75% 85% reps 3 3 3 3 4 8 5 5 sets 1 1 2 4 5 5 5 5 weight 99 117 135 153 % 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 58 68 79 89 88 105 123 140 149 53 63 74 84 % 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 90 108 126 53 63 74 84 117 135 153 171 % 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 88 105 123 140 58 68 79 89 reps 3 3 3 3 5 5 5 10 10 8 sets 1 1 2 5 1 1 5 5 5 4 weight 90 108 126 144 53 63 74 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% 88 105 123 140 108 126 144 162 88 105 114 88 105 123 140 96 114 131 .

75-105 90 108 126 144 162 171-180 % 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 88 105 123 140 53 63 74 84 reps 4 4 4 4 6 3 3 3 3 10 sets 1 1 4 6 5 1 1 2 4 5 weight 90 108 126 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 88 105 123 140 149 53 63 74 84 95 84 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 90 108 126 144 153 53 63 74 84 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 88 105 123 140 53 63 74 84 89 reps 3 3 3 4 3 3 3 2 5 sets 1 2 5 5 1 1 2 6 5 weight 58 68 79 % 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 53 63 74 84 89 88 105 123 140 58 68 79 % 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 53 63 74 84 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 88 105 123 140 149 53 63 74 84 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 88 105 123 140 53 63 74 84 % 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 53 63 74 84 % 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 88 105 123 131 53 63 74 84 % 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 90 108 126 53 63 74 79 % 50% 60% 70% 50% 60% 70% reps 3 3 2 3 3 2 sets 1 2 3 1 2 3 weight 88 105 123 53 63 74 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) 96 114 131 99 117 135 153 88 105 123 99 117 135 96 114 131 90 108 126 144 90 108 126 144 96 114 131 90 108 126 135 90 108 126 135 6 day (Saturday) Rest week 5 1 day (Monday) Deadlift Bench press Abs 3 day (Wednesday) Squat Bench press 5-6-7 day Competition .25-175 53 63 74 84 95 99.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 88 105 123 131 53 63 74 79 % 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 88 105 123 140 158 166.

0 65.0 55.0 85.0 50.0 80.0 65.0 75.0 80.0 70.0 65% 75% 85% 95% 65.0 70.0 85.0 60. DB press % FULL Partial Raw 5 1 55% 55.0 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 70.0 60.0 60.0 80.0 70.0 50.0 75.0 70.0 60.0 80.0 80.0 75.0 70.0 Partial 50.0 85.0 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 .0 55.0 Raw 50.0 65.0 70.0 55.0 85.0 80.0 60.0 75.0 75.0 65.0 85.0 65.0 55.0 55.0 65.0 65.0 70.0 70.0 70.0 60.0 55.0 60.0 50.0 Partial 50.0 70.0 75.0 60.0 60.0 70.0 85.0 Partial 50.0 95.0 70.0 50.0 85.0 70.0 70.0 80.0 65.0 4 10 10 4 5 3 75% 75.0 65.0 Raw 50.0 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 75.0 60.0 70.0 Raw 50.0 75.0 70.0 Raw 50.0 60.0 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 80.0 60.0 100 100 100 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 55.0 70.0 65.0 70.0 55.0 85.0 80.0 Partial 50.0 95.0 85.0 65.WEEK 1 DAY 1 (MON) reps sets Squat Bench Press Squat Dumbbell fly Inc.0 75.0 85.0 50.0 80.0 85.0 60.0 reps 3 3 3 2 sets 1 1 2 5 % 50% 60% 70% 80% FULL 50.0 60.0 85.0 50.0 4 1 65% 65.0 75.0 60.0 55.0 60.0 80.0 60.0 80.0 75.0 50.0 70.0 95.0 80.0 50.0 55.0 70.0 65.0 65.0 80.0 50.0 60% 70% 60.0 80.0 80.0 60.0 75.0 80.0 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 75.0 60.

0 70.0 80.0 65.0 50.0 65.0 75.0 60.0 50.0 75.0 60.0 90.0 80.0 85.0 75.0 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 90.0 70.0 80.0 80.0 70.0 90.0 80.0 65.0 60.0 60.0 50.0 75.0 55.0 80.0 1 2 6 6 5 3 60% 70% 80% 60.0 75.0 Raw 55.0 60.0 75.0 Partial 55.0 75.0 50.0 70.0 70.0 65% 75% 85% 65.0 50.0 70.0 60.0 70.0 75.0 50% 60% 50.0 55.0 55.0 50.0 50.0 80.0 Partial 50.0 75.0 60.0 70.0 60.0 50.0 80.0 70.0 60.0 60.0 90.0 85.0 Raw 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 65.0 60.0 65.0 Floor Press Dumbbell fly Abs 4 3 2 2 10 8 reps 3 sets 1 % 55% FULL 55.0 75.0 65.0 80.0 Partial 50.0 80.0 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 50.0 85.0 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 65.0 70.0 70.0 60.0 65.0 80.0 60.0 50.0 85.0 75.0 50.0 90.0 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 80.0 80.0 80.0 70.0 65.0 80.0 85.0 Partial 55.0 65.0 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 75.0 Raw 50.0 70.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 50.0 100.0 85.0 80.0 85.0 90.0 65.0 75.0 Bench Press Triceps Deadlift Good Mornings .0 65.0 90.0 70.0 75.0 60.0 60.0 Partial 50.0 60.0 60.0 70.0 65.0 55.0 85.0 85.0 Raw 50.0 55.0 80.0 100.0 Raw 55.0 75.0 85.0 85.0 1 5 3 1 90% 50% 90.0 90.0 80.0 85.0 65.0 55.0 75.0 75.0 75.0 65.

0 60.0 80.0 80.0 Partial 50.0 60.0 70.0 65.0 60.0 85.0 60.0 60.0 65.0 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 reps 3 3 3 sets 1 1 2 % 50% 60% 70% FULL 50.0 50.0 70.0 70.0 65.0 80.0 Partial 50.0 60.0 70.0 80.0 80.0 85.0 75.0 3 5 4 3 3 10 8 6 1 1 1 4 5 4 80% 50% 60% 70% 80% 80.0 60.0 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 .0 80.0 50.0 80.0 65.0 60.0 50.0 65% 75% 65.0 50.0 60.0 70.0 Raw 50.0 80.0 Raw 50.0 Raw 50.0 90.0 80.0 50.0 60.0 75.0 75.0 60.0 70.0 70.0 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 80.0 75.0 70.0 70.0 70.0 60.0 55.0 75.0 60.0 2 5 4 3 5 1 1 2 85% 50% 60% 70% 85.0 80.0 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 80.0 4 3 3 10 5 8 1 2 7 5 5 4 60% 70% 80% 60.0 55.0 90.0 65.0 60.0 80.0 Raw 50.0 80.0 60.0 reps sets 5 1 % 55% FULL 55.0 55.0 70.0 70.0 75.0 Partial 50.0 65.0 75.0 80.0 55.0 85.0 50.0 70.0 80.0 60.0 70.0 Raw 55.0 55.0 70.0 75.0 50.0 80.0 75.0 70.0 70.0 75.0 50.0 70.0 60.0 Partial 55.0 70.0 Partial 55.0 75.0 50.0 50.0 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 50.0 85.0 70.0 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 70.0 70.0 80.0 60.0 75.0 60.0 60.0 50.0 60.0 75.0 85.0 60.0 60.0 100.0 60.0 65.0 65.0 70.0 60.0 65.0 50.0 75.0 50.0 75.0 Partial 50.0 80.0 100.0 50.0 70.Squat Bench Press Squat Dumbbell fly Good Mornings reps sets 5 1 4 1 3 2 % 55% 65% 75% FULL 55.0 60.0 90.0 Raw 55.0 65.0 70.0 55.0 70.0 65.0 60.0 60.0 60.0 70.

0 70.0 80.0 70.0 70.0 75.0 70.0 65.0 50% 60% 65% 50.0 70.0 80.0 90.0 100.0 65.0 Raw 50.0 Raw 50.0 85.0 50.0 50.0 75.0 60.0 85.0 60.0 65.0 100.0 Raw 55.0 70.0 80.Bench Press 4 3 2 5 1 2 4 1 65% 75% 85% 50% 65.0 70.0 75.0 75.0 60.0 60.0 50.0 95.0 50.0 70.0 1 2 6 5 60% 70% 80% 60.0 70.0 60.0 105.0 85.0 85.0 80.0 Partial 55.0 85.0 60.0 80.0 60.0 Raw 50.0 75.0 65.0 60.0 105.0 80.0 80.0 80.0 60.0 70.0 65.0 60.0 85.0 85.0 60.0 60.0 70.0 80.0 60.0 Partial 50.0 65.0 reps sets 5 1 4 1 3 2 % 55% 65% 75% FULL 55.0 75.0 50.0 50.0 85.0 80.0 Partial 50.0 80.0 Partial 50.0 85.0 60.0 70.0 85.0 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 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 60.0 80.0 75.0 60.0 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 60.0 65.0 85.0 50.0 50.0 70.0 75.0 65.0 70.0 80.0 95.0 70.0 80.0 70.0 Dumbbell fly 4 3 3 10 5 4 3 3 8 1 2 1 4 5 50% 60% 70% 80% 50.0 50.0 80.0 Dumbbell fly Abs reps 5 4 3 sets 1 1 2 % 50% 60% 70% FULL 50.0 65.0 80.0 65.0 50.0 50.0 75.0 60.0 75.0 Partial 50.0 60.0 50.0 70.0 70.0 90.0 80.0 60.0 DO NOT TYPE HERE!!!! DAY 2 (TUES) Dead on box Partial gear/Partial ROM 100 100 100 Raw 50.0 80.0 70.0 50.0 80.0 65.0 60.0 105.0 60.0 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 75.0 80.0 80.0 75.0 95.0 70.0 60.0 70.0 70.0 WEEK 5 DAY 1 (MON) Squat Dead to Knees Floor Press Dumbell OHP Deadlift Leg Press .0 Raw Maxes 100.0 60.0 70.0 70.0 85.0 80.0 90.0 60.

0 70.0 75.0 80.0 60.0 60.0 80.0 60.0 80.0 70.0 50.0 70.0 85.0 DAY 5 (SAT) Deadlift Incline Bench Floor Press Triceps .0 70.0 80.0 85.0 60.0 55.0 85.0 70.0 80.0 90.0 80.0 60.0 55.0 80.0 70.0 65.0 60.0 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 75.0 70.0 90.0 60.0 65.0 60.0 50.0 80.0 60.0 Partial 50.0 60% 70% 80% 90% 100% 60.0 70.0 60.0 70.0 80.0 65.0 70.0 70.0 60.0 65.0 80.0 85.0 75.0 80.0 60.0 60.0 100.0 65.0 60.0 Raw 50.0 60.0 50.0 50.0 80.0 85.0 50% 60% 70% 80% 50.0 50.0 Partial 50.0 60.0 80.0 70.0 60.0 Bench Press Lat Pull Down Good Mornings Raw Maxes 100.0 100.0 60.0 55.0 70.0 60.0 100.0 70.0 60.0 70.2 5 4 3 3 4 1 1 2 6 Dumbbell fly 10 5 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 80.0 65.0 70.0 80.0 50.0 60.0 70.0 80.0 70.0 60.0 70.0 70.0 70.0 50.0 85.0 70.0 60.0 Partial 50.0 % 50% 60% 70% 55% 65% 75% FULL 50.0 90.0 75.0 80.0 70.0 85.0 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 60.0 Raw 50.0 100.0 60.0 80.0 50.0 50.0 60.0 70.0 55.0 75.0 Raw 50.0 70.0 80.0 50.0 80.0 50.0 55.0 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 70.0 50.0 50.0 80.0 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 75.0 100.0 85.

0 70.0 70.0 60.0 80.0 80.0 80.95 50.0 70.0 70.0 80.0 Raw 50.0 80.0 50.0 70.0 60.0 90 .95 50.0 80.95 50.95 50.0 90 .0 60.0 90 .0 70.0 70.0 % 50% 60% 70% 50% 60% 70% 80% FULL 50.0 60.0 65 75 85 Partial 50.0 60.0 80.95 50.0 60.0 65.0 60.0 90 .0 80.95 50.0 70.0 60.0 65 75 85 Deads on blocks Bench Press Dumbbell fly Deadlifts Abs .0 80.0 60.0 Partial 50.0 60.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 55.0 55.95 100 100 100 100 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 8 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 50.0 70.0 60.0 55.0 85.0 60.0 80.0 50.0 80.0 60.0 80.0 75.0 Partial 50.0 70.0 90 .0 Raw 50.0 80.0 80.0 75.0 90 .0 80.0 70.0 70.0 65 75 85 Raw 50.0 70.0 60.0 80.0 90 .0 85.0 80.95 50.95 50.0 50.0 70.0 80.0 70.0 60.0 65.0 60.0 80.0 70.0 90 .0 60.0 60.0 80.0 70.0 60.0 70.0 70.0 80.0 60.0 60.0 70.0 70.0 70.0 50.0 65.0 60.0 80.0 70.0 60.0 75.0 60.0 80.0 90 .0 85.0 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 50% 60% 70% 80% 50.

0 70.0 80.0 55.0 Raw 50.0 70.0 70.0 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 65.0 85.0 65.0 60.0 80.0 70.0 80.0 80.0 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 50.0 85.0 80.0 80.0 85.0 65.0 50.0 70.0 75.0 75.0 55.0 50.0 65.0 85.0 80.0 60.0 75.0 Partial 50.0 70.0 80.0 75.0 60.0 70.0 80.0 55.0 Raw 50.0 85.0 60.0 60.0 80.0 80.0 85.0 55.0 80.0 60.0 85.0 65.0 Partial 50.0 80.0 75.0 85.0 65.0 70.0 60.0 70.0 Incline Dumbell Press Floor Press Leg Press Abs .0 50.0 60.0 85.0 70.0 50.0 55.0 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 80.0 55.0 80.0 60.0 60.0 60.0 50.0 80.0 70.0 80.0 50 60 70 80 Partial 55.0 60.0 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 75.0 50 60 70 80 Raw 55.0 75.0 75.0 70.0 80.0 75.0 70.0 80.0 65.0 70.0 65.0 60.0 70.0 80.0 80.0 65.0 50.0 60.0 50.

0 60.0 80.0 50.0 60.0 70.0 70.0 70.0 60.0 70.0 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 85.0 80.0 60.0 80.0 80.0 80.0 70.0 55.0 50.0 85.0 65.0 80.0 60.0 80.0 Raw 50.0 60.0 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 Partial 50.0 85.0 80.0 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 70.0 70.0 80.0 75.0 Raw 50.0 55.0 80.0 70.0 80.0 80.0 50.0 85.0 70.0 80.0 80.0 60.0 70.0 80.0 50.0 70.0 60.0 65.0 60.0 80.0 60.0 Partial 50.0 80.0 85.0 75.0 85.0 Bench Press Rev Band DL Good mornings (sitting) Abs .0 70.0 80.0 60.0 80.0 70.0 80.0 50.0 60.0 80.0 80.0 70.0 50.0 70.0 70.0 80.0 50.0 60.0 Raw 50.0 80.0 70.0 80.0 60.0 70.0 60.0 60.0 60.0 50.0 70.0 50.0 80.0 60.0 50.0 60.0 60.0 75.0 50.0 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 80.0 55.0 70.0 65.0 70.0 80.0 70.0 reps 3 3 sets % FULL Partial Raw 1 1 50% 60% 50.0 80.0 60.0 60.0 85.0 70.0 85.0 90.0 90.0 60.0 Partial 50.0 85.0 80.0 80.0 80.0 60.0 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 70.0 70.0 60.0 3 2 1 6 2 2 3 3 70% 75% 80% 70.0 60.0 60.0 70.0 60.0 60.0 70.0 Partial 50.0 80.0 70.0 Raw 50.0 80.0 50.0 75.0 60.0 60.0 75.0 50.0 60.0 Raw 50.0 80.0 60.0 80.0 70.0 Partial 50.0 70.0 60% 70% 80% 60.0 60.0 80.0 80.0 50.0 60.0 60.0 50.0 60.0 70.0 Raw 50.0 70.0 60.0 80.0 50% 60% 70% 75% 50.0 75.0 75.0 50.0 70.0 75.0 80.0 70.0 70.0 60.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 75.0 70.0 80.0 70.0 50.0 70% 80% 70.0 75.0 2 3 3 5 1 1 75% 50% 60% 75.0 70.0 50.0 Partial 50.0 80.0 .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 50.0 80.0 60.0 80.

0 70.0 70.0 60.0 60.0 60.0 70.0 75.0 60.0 Raw 50.0 60.0 60.0 60.0 50.0 2 5 4 3 70% 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 Partial 50.0 3 2 1 1 2 3 60% 70% 75% 60.0 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 .0 Raw 50.0 75.0 70.0 70.0 Partial 50.0 70.0 70.0 60.0 3 3 1 2 50% 60% 50.0 70.0 70.0 50.0 70.0 60.WEEK 5 DAY 1 (MON) Bench Press Deadlifts Good Mornings reps sets 3 1 % 50% FULL 50.0 60.0 50.0 60.0 75.0 50.0 50.0 70.

0 75.0 50.0 60.0 75.0 60.0 80.0 70.0 50.0 50.0 60.0 60.0 50.0 80.0 70.0 70.0 70.0 75.0 60.0 70.0 50.0 80.0 80.0 60.0 Raw 50.0 80.0 70.0 70.0 Partial 50.0 60.0 50.0 60.0 0 Full gear Squat 100 bench 100 deadlift 100 Partial gear/Partial ROM 100 100 100 Raw Maxes 100 100 100 DO NOT TYPE HERE!!!! Deadlifts DAY 4 (FRI) REST DAY 5 (SAT) CONTEST!!!! Good Mornings DAY 2 (TUES) REST DAY 3 (WED) Squat reps sets 3 1 3 2 2 3 3 1 3 2 2 3 % 50% 60% 70% 50% 60% 70% FULL 50.0 70.0 60.0 Partial 50.0 75.0 70.0 60.0 70.0 DAY 4 (FRI) Squat reps 3 3 3 2 3 3 3 2 1 6 sets 1 1 2 5 1 1 2 2 3 3 % 50% 60% 70% 75% 50% 60% 70% 75% 80% FULL 50.0 75.0 70.0 Raw 50.0 70.0 60.0 70.0 60.0 60.0 75.0 80.0 Raw 50.0 50.0 75.0 60.0 80.0 DAY 2 (TUES) REST Bench Press DAY 3 (WED) Bench Press reps sets 3 1 3 1 3 2 2 5 8 4 3 1 3 1 3 2 2 4 8 3 % 50% 60% 70% 80% 50% 60% 70% 75% FULL 50.0 80.0 Raw 50.0 Bench Press .0 60.0 50.0 70.0 60.0 70.0 60.0 70.0 75.0 60.0 50.0 50.0 70.0 Partial 50.0 70.0 70.0 75.0 75.0 50.0 60.Bench Press Dumbbell fly Good Mornings 3 3 3 3 6 4 1 1 2 5 3 4 50% 60% 70% 80% 50.0 Partial 50.0 60.0 70.0 50.0 60.0 70.0 70.0 60.0 60.0 75.0 70.0 60.0 50.0 60.0 60.0 70.0 60.0 70.0 Good Mornings (standing) DAY 5 (SAT) REST Dumbbell fly Deadlifts Abs WEEK 5 DAY 1 (MON) Bench Press reps sets 3 1 3 1 2 2 1 3 3 1 3 2 2 4 5 3 % 50% 60% 70% 75% 50% 60% 70% FULL 50.0 80.0 70.0 70.0 75.0 50.

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