Enter your maxes here:

Squat
405
Bench
325
Deadlift
565

sheiko 29 first time

355/260/535

RESULT 385/285/555

sheiko 29, x3,x10 dead

380/280/x3x10

RESULT 405/295/555

sheiko 32
395/290/555

RESULT 405/295/565

sheiko 29, jul27

400/310/560

RESULT -

sheiko 37, aug 26

405/315/565

RESULT increased to B 325 on w2

deload, 1 week only

405/325/565

RESULT 405/320/585

sheiko 13 wk comp cycle

410/335/585

to B 325 on w2

Volume Calculations

MS Prep
1
2
3
4
Total

Reps
Squat
92
86
131
88
397

Bench
150
127
200
106
583

Dead
97
70
114
94
375

339
283
445
288
1355

Poundage
Squat
25313
23855
35519
25394
110079

Bench
32988
28015
42478
24310
127790

Dead
37742
26555
45144
38081
147522

96042
78425
123140
87785
385391

MS Prep2
1
2
3
4
5
6
Total

Squat
80
91
84
85
95
85
520

Bench
204
163
191
148
186
148
1040

Dead
90
83
107
69
78
69
496

374
337
382
302
359
302
2056

Squat
22984
24341
24017
24219
26406
24219
146185

Bench
44281
35555
41714
33410
39796
33410
228166

Dead
36951
34126
42375
27855
30341
27855
199502

104216
94022
108105
85484
96543
85484
573853

MS Prep3
1
2
3
4
5
Total

Squat
80
91
73
51
83
378

Bench
114
148
126
127
137
652

Dead
67
46
62
51
62
288

261
285
261
229
282
1318

Squat
22862
24462
20716
14297
23531
105867

Bench
25886
32500
28226
28096
31103
145811

Dead
27346
18645
25199
21357
25538
118085

76095
75607
74141
63750
80171
369763

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

212
253
192
125
60
842

Squat
23085
26123
16403
11219
3767
80595

Bench
15405
21206
19890
14658
6078
77236

Dead
25086
27968
18306
7176
5255
83790

63576
75296
54599
33052
15099
241621

#29
1
2
3
4
Total

Squat
74
101
77
90
342

Bench
108
106
100
140
454

Dead
55
52
48
30
185

237
259
225
260
981

Squat
19744
26204
22336
23490
91773

Bench
22864
22279
23238
30713
99093

Dead
22205
20962
18419
12543
74128

64812
69444
63992
66746
264994

#30
1
2
3
4
Total

Squat
119
89
106
83
397

Bench
180
133
220
119
652

Dead
63
59
60
26
208

362
281
386
228
1257

Squat
32765
23855
29120
23531
109269

Bench
38610
28876
47629
26683
141798

Dead
25990
22939
25566
10453
84948

97365
75670
102315
60666
336014

#31
1

Squat
134

Bench
182

Dead
51

367

Squat
36005

Bench
38610

Dead
20227

94842

2
3
4
Total

88
81
86
389

98
227
85
592

44
42
18
155

230
350
189
1136

23652
22761
23814
106232

21564
48571
19468
128213

16809
17176
7063
61274

62025
88508
50344
295718

#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
16079
21850
11300
3767
52994

Bench
13536
23400
14251
6565
57753

Dead
5198
15877
9492
5368
35934

34813
61126
35043
15699
146681

#37
1
2
3
4
Total

Squat
74
93
109
80
356

Bench
115
100
169
115
499

Dead
70
57
63
26
216

259
250
341
221
1071

Squat
19744
26224
29970
22518
98456

Bench
25074
22376
37196
25155
109801

Dead
26442
21809
25312
10453
84016

71260
70409
92478
58126
292272

#39
1
2
3
4
Total

Squat
70
102
58
90
320

Bench
82
113
102
140
437

Dead
46
52
40
30
168

198
267
200
260
925

Squat
18772
25799
16949
23490
85010

Bench
17436
24164
23790
30713
96103

Dead
18419
20058
15368
12543
66388

54627
70020
56107
66746
247500

#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
22741
25799
22235
37625
108398

Bench
40463
27690
34450
31623
134225

Dead
25199
15199
23419
24606
88423

88402
68687
80104
93853
331046

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

Dead
68.9%
67.1%
70.1%
71.7%
69.6%

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

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

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

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

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

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

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

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

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

Squat
65.9%
64.1%
71.6%
64.4%
66.3%

Bench
65.1%
64.7%
71.5%
67.5%
67.2%

Dead
71.5%
71.3%
67.9%
74.0%
70.9%

Squat
68.0%
66.2%
67.8%
70.0%
68.0%

Bench
66.0%
66.8%
66.6%
69.0%
66.9%

Dead
73.0%
68.8%
75.4%
71.2%
72.3%

Squat
66.3%

Bench
65.3%

Dead
70.2%

66.4%
69.4%
68.4%
67.4%

67.7%
65.8%
70.5%
66.6%

67.6%
72.4%
69.4%
70.0%

Squat
67.3%
70.1%
68.0%
62.0%
68.2%

Bench
69.4%
70.6%
69.6%
63.1%
69.1%

Dead
70.8%
68.5%
67.2%
63.3%
67.7%

Squat
65.9%
69.6%
67.9%
69.5%
68.3%

Bench
67.1%
68.9%
67.7%
67.3%
67.7%

Dead
66.9%
67.7%
71.1%
71.2%
68.8%

Squat
66.2%
62.5%
72.2%
64.4%
65.6%

Bench
65.4%
65.8%
71.8%
67.5%
67.7%

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
163
195
228
244
203
243
284
163
195
228

%
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
283
339
396
424

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
163
195
228
244
260
244
228
195
163

reps
5
4
3

sets
1
1
2

weight
203
243
284

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

%
50%
60%
70%

311
367
424
480

203
243
284
304

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

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

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

2
5
4
3
3
10
10
3
3
2
5

5
1
1
2
5
5
5
2
2
4
5

324
163
195
228
260

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
283
339
396
424
163
195
211

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
203
243
284
324
163
195
228
260
244
211
179

reps
5
4
3
2
5
4
3
3

sets
1
1
2
4
1
1
2
6

weight
223
263
304
344
163
195
228
260

182
223
243

311
367
424
452

203
243
284

3 Dumbbell fly
4 Push up
5 Squat

10
10
3
3
3
3
5

5
5
1
1
1
4
5

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
283
339
367
163
195
228
260
276
260

%
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
203
243
284
324
163
195
228
260

%
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
203
243
284
324
179
211
244

reps

sets

weight

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)

203
243
284
324

339
396
452
509

162
203
243

1 Bench press

2 Deadlift

3 Bench press

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

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

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

163
195
228
260
276
283
339
396
452
480
452
163
195
228

%
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
203
243
284
324
163
195
228
260
276
260
228
195
163

4 Dumbbell fly
5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Good morning (sitting)
Abs

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
163
195
228
260
203
243
284
324
163
195
228

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
283
339
396
452
163
195
228
244
260
276
260
244
228
211
195
179
163

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
203
243
284
324
163
195
228
260

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
203
243
284
324
365
163
195
228
260

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
283
339
396
424
163
195
228
244
260
244
228
195
163

%
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
163
195
228
260
203
243
284
179
211
244

%
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
203
243
284
324
163
195
228
260
203
243
263
179
211
244

%
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
283
339
396
452
480
163
195
228
244
260
276
260
244
228
211
195
179
163

%
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
163
195
228
260
203
243
284
324
344
324
163
195
228

%
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
203
243
284
324
344
365
163
195
228
260
276
260

%
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
163
195
228
260
276
283
339
396
452
480
179
211
244

%
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
203
243
284
324
163
195
228

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

223
263
304

339
396
452
509

203
243
284

203
243
284
324

283
339
396
452

367
424
480

203
243
284
324

Sheiko
Monthly training plan #31

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Squat

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

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

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

weight
163
195
228
260
276
203
243
284
163
195
211

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
283
339
396
163
195
228
244
260
276
260
244
228
211
195
179
163

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
203
243
284
324
344
163
195
228
260

%
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
163
195
228
260
293
203
243
284
324
179
211
244

%
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
283
339
367
163
195
228
244
260
276
244
211
179

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
203
243
284
324
344

%
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
163
195
228
260
203
243
284
179
211
228

%
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
283
339
396
452
163
179
195
211
228
244
260
276
260
244
228
211
195
179
163
339
396
452
509

%
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
163
195
228
260
203
243
284
324
344
324
163
195
228

%
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
203
243
284
324
365
324
163
195
228
260
276

%
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
163
195
228
260
293
260
283
339
396
452
509

%
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
203
243
284
324
179
211
244

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%

203
243
263

339
396
452
509

223
263
304

311
367
424
480

203
243
263

203
243
284

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
203
243
284
304
163
195
228
244

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

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
1
1
1
2
1
1
1
1
1
2
1
1
1

weight
203
243
284
324
365
384.75
163
195
228
260
293
308.75
283
339
396
452
509
536.75

%
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
203
243
284
304
179
211
244

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

reps
3
3
3
2
3
3
3
3

sets
1
2
2
4
1
1
2
5

weight
203
243
284
324
163
195
228
260

55%
65%
75%

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

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

%
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
163
195
228
260
203
243
284
324
163
195
228

%
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
203
243
284
324
163
195
228
260
276

%
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
163
195
228
260

%
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
203
243
284
304
163
195
228
244

%
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
163
195
228
244
283
339
396

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
203
243
284
163
195
228

50%
60%
70%
80%
90%
95%
105%
50%
60%
70%
80%
90%
95%
105%
50%
60%
70%
80%
90%
95%
105%

3
3
2
1
1
1
1
3
3
2
1
1
1
1
3
3
2
1
1
1
1

1
1
2
2
1
1
1
1
1
2
2
1
1
1
1
1
2
2
1
1
1

163
195
228
260
293
309
341
203
243
284
324
365
385
425
283
339
396
452
509
537
593

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

4 Squat

Dumbbell fly
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

%
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

Bmax

Smax

Dmax

223
263
304
weight
283
339
367
396
163
195
228
260
276
283
339
396
452

283
339
396
424

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%
55%
65%
70%

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

50%
60%
70%
75%

4 French press
5 Good morning (sitting)

week 2
1 day (Monday)

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

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

weight
163
195
228
244
203
243
284

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
283
339
396
424

reps
6
5
4
3
2
1
2
3
5
7

sets
1
1
2
2
2
2
2
2
1
1

weight
163
195
228
244
260
276
260
244
211
179

10
5
4
3
3
10
5

5
1
2
2
5
5
5

reps

sets

179
211
228

283
339
396
452

203
243
284
304

weight

1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

5 Squat

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

6 Good morning (sitting)

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

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

223
263
304
324
163
195
228
260

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

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

weight
283
339
396
179
211
228

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

sets
1
1
2
6
1
1
1
3
2
2
2
1
1
1
1
1
1
4
5
10
10

weight
203
243
284
304
163
195
228
244
260
276
260
244
228
195
163
223
263
304

sets
1
2
2

weight
203
243
284

3 Dumbbell fly
4 Triceps
week 3
1 day (Monday)
1 Squat

%
50%
60%
70%

reps
5
4
3

223
263
304

283
339
396
452

5
5

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

80%
50%
60%
70%
80%

3
5
4
3
3
10
10
5
5
5
10

5
1
1
2
6
5
5
1
1
5
3

324
163
195
228
260

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

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

weight
283
339
396
424
163
195
228
244
260
276
260
244
228
211
179

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

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

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

weight
163
195
228
260
203
243
284
304
163
195
211

%
50%
60%
70%

reps
5
4
3

sets
1
1
2

weight
203
243
284

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%
85%
80%
75%
70%
65%
55%
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

203
243
284

339
396
452

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

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

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

324
365
163
195
228
260

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

reps
5
4
3
3
1
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
163
195
228
260
293
283
339
396
452
480
163
195
228

%
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
203
243
284
324
163
195
228

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
4
5
6

Dumbbell fly
Dip
Good morning (sitting)
Abs

203
243
284
324

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
163
195
228
244
203
243
284

%
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
283
339
396
424

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
163
195
228
244
260
244
228
195
163

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
203
243
284
324
163
195
228
260

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
283
339
396
424
163
195
211

reps
5
4
3
2
5
4
3
2
2
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
203
243
284
324
163
195
228
260
276
244
211
179

%
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
223
263
304
344
163
195
228
260

%
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
3
2
5
1
1
2
3
5
4

weight
283
339
367
163
195
228
260
276
260

%
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
203
243
284
324
163
195
228
260

%
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
203
243
284
324
179
211
244

%
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
163
195
228
260
276
283
339
396
452
480
452
163
195
228

%
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
203
243
284
324
163
195
228
260
276
260
228
195
163

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)

311
367
424
480

203
243
284
304

162
203
223

283
339
396
424

203
243
284

339
396
452
509

162
203
243

Sheiko
Monthly training plan #40

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
163
195
228
260
276
260
203
243
284
324
179
211
244

%
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
283
339
396
452
480
163
179
195
211
228
244
260
276
260
244
228
211
195
179
163

reps
5
4

sets
1
1

weight
203
243

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

60%
70%
80%
90%
100%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

%
50%
60%

339
396
452
509
565

2 Bench press

3 Dip
4 Squat

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

5 Triceps
6 Good morning (sitting)

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%

6 Good morning (standing)

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

%
50%

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

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

284
324
344
163
195
228
260

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
203
243
284
324
163
195
228
260

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
283
339
367
163
195
228
244
260
244
228
195
163

reps
5

sets
1

weight
163

223
263
304

203
243
284
304

283
339
396
452

2 Squat

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

4
3
3
5
5
5
4
8
10
5

1
2
7
1
1
2
4
5
5
5

195
228
260
203
243
284
304

%
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
203
243
284
324
365
163
195
228
260
293
223
263
304

%
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
283
339
396
452
509
452
163
195
228
244
260
244
228
195
163

reps
5
4

sets
1
1

weight
163
195

3 Push-up (wide grip)

4 Leg extension
5 Good morning (sitting)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Squat

4 Incline DB
5 Chinups
3 day (Wednesday)
1 Deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

65%
75%
85%

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

%
50%
60%

367
424
480

2 Squat

3 Bench press

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

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

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

228
260
203
243
284
324
344
163
195
228

%
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
203
243
284
324
163
195
228
260
276

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

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

weight
283
339
396
424
163
195
228
244
260
244
228
211
195
179
163
283
339
396
452

4 Dumbbell fly
5 Leg press
6 Good morning (sitting)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

50%
60%
70%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift

4 Dumbbell fly
5 Lunge

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

203
243
284
304

6 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Squat

4 Good morning (sitting)

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

10

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
203
243
284
324
344
324
163
195
228
260
203
243
263

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
203
243
284
324
163
195
228
260

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
283
339
396
452
163
195
228
244
260
244
228
211
195
163

%
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
163
195
228
260
203
243
284
324
179
211
244

%
50%
60%

reps
3
2
4
6
4
4
3
2
5

sets
2
4
6
5
1
2
2
4
5

weight
283
339

%
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
163
195
228
260
276
203
243
284
324
179
211
244

%
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
283
339
367
163
195
228
260
244
228
195
163

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
203
243
284
324
179
211
244

reps
5
4
8
4
4
3
2

sets
5
6
5
1
1
2
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
203
243
284
324
163
195
228
260

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
283
339
396
452
163
179
195
211
228
244
260
276
260
244
228
211
195
179
163

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
203
243
284
324
344
163
195
228
260

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
283
339
367
163
195
211

%
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
203
243
284
324
163
195
228
260
276
260

%
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
283
339
396
163
195
228
244

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
203
243
284
324
344
163
195
228
260

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
283
339
396
452

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

week 3
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

50%
60%
70%
75%

%
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%

203
243
284

283
339
396

339
396
452
509

283
339
396
452

203
243
284

283
339
396
424

203
243
284

283
339
396

203
243
263

339
396
452
480

283
339
396
452
480

223
263
304

339
396
452
509

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
163
195
228
260
203
243
284
324
179
211
244

%
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
283
339
367
163
195
228
244
260
276
260
244
228
211
195
179
163

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
223
263
304
344
163
195
228
260

%
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
283
339
396
424
163
195
211
396
452
509
565

%
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
163
195
228
260
203
243
284
324
163
195
228

%
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
163
195
228
244
260
244
228
211
195
179
163

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
203
243
284
324
163
195
228
260

reps
5
5
4
3
10
4
3
3
5
8

sets
1
2
4
5
5
2
2
4
6
3

w eight
283
339
396

%
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
163
195
228
260
203
243
284
324
344
179
211
244

%
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
283
339
396
424
163
195
228
244
260
276
260
244
228
211
195
179
163
367
424
480

%
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
203
243
284
324
163
195
228
260

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
283
339
396
452
163
195
228

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
203
243
284
324
344
324
163
195
228
260
276

%
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
163
195
228
260
283
339
396
452
480
179
211
244

%
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
163
195
228
260
203
243
284
324
163
195
228

%
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
283
339
396
424

%
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
163
195
228
260
203
243
284
324
179
211
244

%
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
283
339
396
452
163
195
228
244
260
244
228
211
195
179
163

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
203
243
284
324
163
195
228
260

reps
6
6
6
4
4
4
3
2
5
10

sets
1
2
4
5
1
1
2
6
6
3

w eight
163
195
211

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
203
243
284
324
344
365
163
195
228
260
293
260

%
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
163
195
228
244
260
244
228
195
163
283
339
396
452
509

%
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
163
195
228
260
203
243
284
324
179
211
244

%
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
283
339
367

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%

283
339
396
452
480

203
243
284
324

283
339
396
452

203
243
263

424
480
537

223
263
304

283
339
367

223
263
304

311
367
424
480
537

283
339
396

203
243
284

283
339
396
452

223
263
304

283
339
367

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
223
263
304
344
163
195
228
260

%
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
179
211
244
276
283
339
396
452
163
195
228

%
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
203
243
284
324
163
195
228
260

%
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
283
339
396
424

%
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
163
195
228
260
203
243
284
324
179
211
244

%
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
283
339
396
424
163
195
228
244
260
276
244
211
179

%
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
203
243
284
324
163
195
228
260

%
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
163
195
228
311
367
424
480

%
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
179
211
244
276
203
243
284
324
163
195
228
260

%
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
283
339
396
424
163
195
228
260
339
396
452
509

%
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
223
263
304
344
163
195
228
260
293

%
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
283
339
396
452
163
195
228

%
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
179
211
244
276
203
243
284
324
365
324

%
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
283
339
396
452
163
195
228
260
276
260
244
228
211
195
179
163

%
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
203
243
284
324
163
195
228
260

%
55%
65%
75%
85%

reps
3
3
3
3
4
8
5
5

sets
1
1
2
4
5
5
5
5

weight
311
367
424
480

%
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
179
211
244
276
203
243
284
324
344
163
195
228
260

%
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
283
339
396
163
195
228
260
367
424
480
537

%
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
203
243
284
324
179
211
244
276

reps
3
3
3
3
5
5
5
10
10
8

sets
1
1
2
5
1
1
5
5
5
4

weight
283
339
396
452
163
195
228

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%

203
243
284
324

339
396
452
509

203
243
263

203
243
284
324

223
263
304

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
203
243
284
304
163
195
228
244

%
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
203
243
284
324
365
384.75-405
163
195
228
260
293
308.75-325
283
339
396
452
509
536.75-565

%
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
203
243
284
324
163
195
228
260

reps
4
4
4
4
6
3
3
3
3
10

sets
1
1
4
6
5
1
1
2
4
5

weight
283
339
396

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
203
243
284
324
344
163
195
228
260
293
260

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
283
339
396
452
480
163
195
228
260

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
203
243
284
324
163
195
228
260
276

reps
3
3
3
4
3
3
3
2
5

sets
1
2
5
5
1
1
2
6
5

weight
179
211
244

%
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
163
195
228
260
276
203
243
284
324
179
211
244

%
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
163
195
228
260

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
203
243
284
324
344
163
195
228
260

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
203
243
284
324
163
195
228
260

%
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
163
195
228
260

%
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
203
243
284
304
163
195
228
260

%
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
283
339
396
163
195
228
244

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
203
243
284
163
195
228

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)

223
263
304

311
367
424
480

203
243
284

311
367
424

223
263
304

283
339
396
452

283
339
396
452

223
263
304

283
339
396
424

283
339
396
424

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

Bench press

Abs
3 day (Wednesday)
Squat

Bench press

5-6-7 day
Competition

WEEK 1
DAY 1 (MON)
reps sets
Squat

Bench Press

Squat

Dumbbell fly
Inc. DB press

FULL

Partial

Raw

55%

55.0

55.0

55.0

65%

65.0

65.0

65.0

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

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

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

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Squat
bench
deadlift

Bench Press
Floor Press
Lat Pull down
Abs

reps sets
3
1
3
2
4
3
6
10

2
4
5
5
5
4

FULL
50.0

Partial
50.0

Raw
50.0

60%
70%

60.0
70.0

60.0
70.0

60.0
70.0

Squat

Bench Press

Deadlift

Bench Press

Dumbbell fly
Squat with Bands
Good Mornings

WEEK 2

Triceps
Abs

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

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

FULL
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Partial
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Raw
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

100
100
100

reps
5
4
3
3
5
4
3
3
5
5

sets
1
1
2
5
1
1
2
6
1
1

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

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

4
10
10

4
5
3

75%

75.0

75.0

75.0

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

5
5
4
3
3
3
3
3
4
8

1
1
5
5
1
1
2
4
5
3

55%
65%
75%

55.0
65.0
75.0

55.0
65.0
75.0

55.0
65.0
75.0

65%
75%
85%
95%

65.0
75.0
85.0
95.0

65.0
75.0
85.0
95.0

65.0
75.0
85.0
95.0

DAY 5 (SAT)
Dead to Knees

DAY 3 (WED)

Raw Maxes

100
100
100

DAY 4 (FRI)

Squat

%
50%

Partial gear/Partial ROM

100
100
100

CHANGE ONLY THIS BOX!!!!!!!

DAY 2 (TUES)
Dead on box

Full gear

Floor Press
Rev Band DL

Leg Press
Abs

DAY 1 (MON)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2
2
2

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

1
5

3
1

90%
50%

90.0
50.0

90.0
50.0

90.0
50.0

4
3
2
5
4
3
2
10
5

1
1
4
1
1
1
4
5
5

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

65.0
75.0
85.0
55.0
65.0
75.0
85.0

65.0
75.0
85.0
55.0
65.0
75.0
85.0

65.0
75.0
85.0
55.0
65.0
75.0
85.0

0
Full gear
Squat
100
bench
100
deadlift
100

Incline Bench
Floor Press
Lat Pull Down
Abs

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

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

DAY 4 (FRI)

Bench Press

reps
5
4
3
2
1
2
5

sets
1
1
2
2
3
2
1

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

FULL
50.0
60.0
70.0
80.0
90.0
80.0
50.0

Partial
50.0
60.0
70.0
80.0
90.0
80.0
50.0

Raw
50.0
60.0
70.0
80.0
90.0
80.0
50.0

1
2
6
6
5
3

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Floor Press
Dumbbell fly
Abs

4
3
2
2
10
8

reps
3

sets
1

%
55%

FULL
55.0

Partial
55.0

Raw
55.0

3
3
2
4
4
4
10
4
4
5

1
2
5
1
1
5
5
1
4
5

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

65.0
75.0
85.0
55.0
65.0
75.0

65.0
75.0
85.0
55.0
65.0
75.0

65.0
75.0
85.0
55.0
65.0
75.0

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

Squat

DAY 5 (SAT)

5
5
4

Deadlift

DAY 3 (WED)
Deadlifts

Bench Press

Dumbbell fly
Rev Band DL

Good Mornings

WEEK 3
DAY 1 (MON)

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

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on Box

Partial gear/Partial ROM

100
100
100

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

FULL
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

65%
75%
85%

65.0
75.0
85.0

65.0
75.0
85.0

65.0
75.0
85.0

Bench Press

Triceps
Deadlift
Good Mornings

Squat

Bench Press

Squat

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

2
5
4
3

5
1
1
2

85%
50%
60%
70%

85.0
50.0
60.0
70.0

85.0
50.0
60.0
70.0

85.0
50.0
60.0
70.0

3
5
4
3
3
10
8

6
1
1
1
4
5
4

80%
50%
60%
70%
80%

80.0
50.0
60.0
70.0
80.0

80.0
50.0
60.0
70.0
80.0

80.0
50.0
60.0
70.0
80.0

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

DAY 2 (TUES)

Bench Press

Floor Press
Squat with Bands
Good Mornings

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

2
4
5
5
5

%
50%
60%
65%
55%

FULL
50.0
60.0
65.0
55.0

Partial
50.0
60.0
65.0
55.0

Raw
50.0
60.0
65.0
55.0

65%
75%

65.0
75.0

65.0
75.0

65.0
75.0

Dumbbell fly
Lat Pull Down
Good Mornings

DAY 3 (WED)
Dead to knees

Bench Press

Deadlift

Incline Bench
Good Mornings

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

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

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

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

reps sets
5
1

%
55%

FULL
55.0

Partial
55.0

Raw
55.0

WEEK 4
DAY 1 (MON)
Squat

reps
5
5
5
4
5

sets
1
1
1
4
1

%
50%
60%
70%
75%
50%

FULL
50.0
60.0
70.0
75.0
50.0

Partial
50.0
60.0
70.0
75.0
50.0

Raw
50.0
60.0
70.0
75.0
50.0

4
3
3
10
5
8

1
2
7
5
5
4

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

3
2
5
5
4
4
7
4
4
10
4

2
4
1
2
5
1
1
2
4
5
5

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

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

DAY 5 (SAT)
Deadlift

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

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

Bench Press

Dead on box

Partial gear/Partial ROM

100
100
100

Bench Press

Rev Band DL

Triceps
Squats with Bands

Bench Press

4
3
2
5

1
2
4
1

65%
75%
85%
50%

65.0
75.0
85.0
50.0

65.0
75.0
85.0
50.0

65.0
75.0
85.0
50.0

1
2
6
5

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Dumbbell fly

4
3
3
10
5
4
3
3
8

1
2
1
4
5

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

Squat

Good Mornings

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Lat Pull Down
Abs

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

%
50%
60%
70%
75%

FULL
50.0
60.0
70.0
75.0

Partial
50.0
60.0
70.0
75.0

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

Partial gear/Partial ROM

100
100
100

Raw
50.0
60.0
70.0
75.0
Dumbbell fly
Abs

reps
5
4
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

3
5
4
3
3
2
3
10
8

6
1
1
2
2
3
3
5
4

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

80.0
50.0
60.0
70.0
80.0
85.0
80.0

80.0
50.0
60.0
70.0
80.0
85.0
80.0

80.0
50.0
60.0
70.0
80.0
85.0
80.0

reps
3
3
3
2
3
5
4
4
4
4

sets
1
1
2
5
5
6
1
1
4
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

50%
60%
65%

50.0
60.0
65.0

50.0
60.0
65.0

50.0
60.0
65.0

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Rev Band DL

Good Mornings

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

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

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

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

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

reps sets
5
1
4
1
3
2

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

WEEK 5
DAY 1 (MON)
Squat

Dead to Knees

Floor Press
Dumbell OHP
Deadlift

Leg Press

2
5
4
3
3

4
1
1
2
6

Dumbbell fly

10

Squat

5
4
3
2
5
10

1
1
1
4
5
4

Bench Press

Good Mornings
Abs

85%
50%
60%
70%
80%

85.0
50.0
60.0
70.0
80.0

85.0
50.0
60.0
70.0
80.0

85.0
50.0
60.0
70.0
80.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

Bench Press

Lat Pull Down

Good Mornings

Raw Maxes
100.0
100.0
100.0

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

FULL
50.0
60.0
70.0
55.0
65.0
75.0

Partial
50.0
60.0
70.0
55.0
65.0
75.0

Raw
50.0
60.0
70.0
55.0
65.0
75.0

DAY 4 (FRI)
Bench Press

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

Partial gear/Partial ROM

100
100
100

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

0
Full gear
Squat
100
bench
100
deadlift
100

Bench Press

Dumbbell fly
Leg Presses

reps
5
4
3
3

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

5
4
3
3
5
5
5
10
10

1
1
2
6
1
1
4
5
5

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

50.0
60.0
70.0
80.0
50.0
60.0
70.0

50.0
60.0
70.0
80.0
50.0
60.0
70.0

50.0
60.0
70.0
80.0
50.0
60.0
70.0

reps
3
3
3
2
3
2
10

sets
1
1
2
6
5
5
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

DAY 3 (WED)
reps sets
Deadlift

Bench Press

Dumbbell fly
Rev Band DL

Abs

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

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

FULL

Partial

Raw

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

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

60%
70%
80%
90%
100%

60.0
70.0
80.0
90.0
100.0

60.0
70.0
80.0
90.0
100.0

60.0
70.0
80.0
90.0
100.0

DAY 5 (SAT)
Deadlift

Incline Bench
Floor Press
Triceps

WEEK 1

0
Full gear Partial gear/Partial ROM
Squat
100
100

DAY 1 (MON)

bench
deadlift
reps sets

Squat

Bench Press

Dumbbell fly
Triceps
Good morning (Standing)

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

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

FULL

Partial

Raw

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

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

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

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

100
100

100
100

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Dumbbell fly

DAY 2 (TUES)

100
100

Raw Maxes
100

Good morning (standing)

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

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

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

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

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

FULL
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

Raw
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

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

FULL
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
50.0
60.0
70.0
80.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

REST!

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Dead to Knees

Abs

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

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

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

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

Deads on blocks

Bench Press

Dumbbell fly
Deadlifts

Abs

0
Full gear Partial gear/Partial ROM
Squat
100
100

WEEK 2

bench
deadlift

100
100

100
100

Raw Maxes
100
100
100

DO NOT TYPE HERE!!!!

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

Squat

Bench Press

Dumbbell fly
Good Mornings (sitting)

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

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

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

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

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

Bench Press

Squat

Bench Press

Dumbbell fly
Good morning (standing)

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

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

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

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

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

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

reps
3
3
3
3
3
3
4
8

sets

FULL

Partial

Raw

1
1
2
5
5
5
4
3

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

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

DAY 3 (WED)
Bench Press

Deadlifts

Floor Press
Abs

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

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

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Incline Dumbell Press

Floor Press
Leg Press
Abs

WEEK 3
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Leg Press
Good morning (sitting)

4
8

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

FULL
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Squat

Bench Press

Dumbbell fly
Good Mornings (standing)

Deadlift

REST

DAY 3 (WED)

Deadlifts

Floor Press
Abs

100

100

bench
deadlift

100
100

100
100

100
100

DO NOT TYPE HERE!!!!

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

reps
3
3
3
2
3
3
3
2
10
4

sets
1
1
2
5
1
1
2
5
5
4

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

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

reps
3
3

sets

FULL

Partial

Raw

1
1

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

3
2
3
3
3
4
4
4
4
6
8

2
5
1
1
4
1
1
2
4
4
3

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

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

DAY 5 (SAT)

4
3

DAY 2 (TUES)

Bench Press

Raw Maxes

100

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

Full gear Partial gear/Partial ROM

Squat

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

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

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

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

Bench Press

Rev Band DL

Good mornings (sitting)

Abs

WEEK 4

0
Full gear Partial gear/Partial ROM
Squat
100
100

DAY 1 (MON)

bench
deadlift

Squat

Bench Press

Dumbbell fly
Good Mornings

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

1
2
5
3
4

%
50%
60%
70%
80%
50%

FULL
50.0
60.0
70.0
80.0
50.0

Partial
50.0
60.0
70.0
80.0
50.0

Raw
50.0
60.0
70.0
80.0
50.0

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Bench Press

DAY 3 (WED)

Dumbbell fly
Deadlifts

Abs

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

2
5
4
1
1
2
4
3

%
50%
60%

FULL
50.0
60.0

Partial
50.0
60.0

Raw
50.0
60.0

70%
80%

70.0
80.0

70.0
80.0

70.0
80.0

50%
60%
70%
75%

50.0
60.0
70.0
75.0

50.0
60.0
70.0
75.0

50.0
60.0
70.0
75.0

100
100

DAY 4 (FRI)

DAY 2 (TUES)

Bench Press

100
100

DO NOT TYPE HERE!!!!

Squat

REST

100
100

Raw Maxes
100

Good Mornings (standing)

DAY 5 (SAT)
REST

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

2
3
3

5
1
1

75%
50%
60%

75.0
50.0
60.0

75.0
50.0
60.0

75.0
50.0
60.0

3
2
1
6

2
2
3
3

70%
75%
80%

70.0
75.0
80.0

70.0
75.0
80.0

70.0
75.0
80.0

WEEK 5
DAY 1 (MON)
Bench Press

Deadlifts

Good Mornings

reps sets
3
1

%
50%

FULL
50.0

Partial
50.0

Raw
50.0

3
2
1

1
2
3

60%
70%
75%

60.0
70.0
75.0

60.0
70.0
75.0

60.0
70.0
75.0

3
3

1
2

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

2
5

4
3

70%

70.0

70.0

70.0

DAY 2 (TUES)
DAY 3 (WED)

Bench Press

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

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

FULL
50.0
60.0
70.0
50.0
60.0
70.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0

Raw
50.0
60.0
70.0
50.0
60.0
70.0

Raw Maxes
100
100
100

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
REST

DAY 5 (SAT)
CONTEST!!!!

REST

Squat

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