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130

130 %
Bench

reps

155

0.55
0.75

315

0.5

Lunges
Pec Deck
Triceps
SLDL

sets
5
3
8
5
10
10
10

weight
1
2
4
1
5
5
4

71.5
97.5
0
65
0
0
0

reps
Bench

lunges
shoulder press

0.5
0.6
0.8

sets
5
4
3
8
8

1
1
8
4
5

weight

Sheiko
Monthly training plan #29

week 1
1 day (Monday)
1 Bench press

3 Bench press

%
50%
60%
70%
75%

reps
5
4
3
3

sets
1
2
2
5

50%
60%
70%

5
5
4
10
5

1
1
4
5
5

%
50%
60%
70%
75%

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

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

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
1
2
5
5

reps
5
4
3

sets
1
1
2

4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
Deadlift to knees

2 Incline Bench press


3 Dip
Deadlift from pins

55%
65%
75%
85%

Lunges
Abs
5 day (Friday)
1 Bench press

Flies
Squat

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

Good Mornings

week 2
1 day (Monday)
Squat

%
50%
60%
70%

2 Bench press

Flies
Pushups
Front Squat

80%
50%
60%
70%
80%

45%
55%
60%

Good Mornings
3 day (Wednesday)
Deadlift to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from pins

%
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
2
3
10
10
3
3
2
5

5
1
1
2
5
5
5
2
2
4
5

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

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

reps
5
4
3
2
5
4
3
3

sets
1
1
2
4
1
1
2
6

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

%
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

%
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

reps

sets

50%
60%
70%
80%

6 Good morning (standing)


3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from pins

%
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 Military 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

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

%
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

4 Dumbbell fly
5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Good morning (sitting)
Abs

weight
150
180

143
171
200
20
50
weight
150
180
210
225

165
195
225
255

weight
143
171
200
214
228
214
200
171
143
143
171
200
214

weight
143
171
200

228
143
171
200
228

171

weight
150
180
210
225
143
171
185
165
195
225
240

weight
143
171
200
228
143
171
200
228
214
185
157
143
171
200

weight
157
185
214
242
143
171
200
228

143
171
200
228

weight
150
180
195
143
171
200
228
242
228
180
210
240
270

weight
143
171
200
228
143
171
200
228

weight
143
171
200
228
157
185
214

114
143
171

weight

143
171
200
228
242
150
180
210
240
255
240
143
171
200

weight
143
171
200
228
143
171
200

Enter your maxes here:285


Squat
285.
Bench
285
Dead Lift
300
Shoulder press
150

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%
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

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

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
143
171
200
228
242
143
171
200
143
171
185

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
150
180
210
143
171
200
214
228
242
228
214
200
185
171
157
143

reps
5
4
3
3
2
5
4

sets
1
1
2
2
3
1
2

weight
143
171
200
228
242
143
171

143
171
185

180
210
240
270

70%
80%
3 Dip
4 Squat

3
2
6
5
5
4
10
5

2
6
5
1
1
4
5
5

200
228

%
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
143
171
200
228
257
143
171
200
228
157
185
214

%
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
150
180
195
143
171
200
214
228
242
214
185
157

reps
5
4
3
2
2
4

sets
1
1
2
2
4
6

weight
143
171
200
228
242

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

%
50%
60%
70%
80%
85%

157
185
214

165
195
225
255

3 Squat

50%
60%
65%

6
6
6
10
10

1
1
4
5
4

143
171
185

%
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
143
171
200
228
143
171
200
157
185
200

%
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
150
180
210
240
143
157
171
185
200
214
228
242
228
214
200
185
171
157
143
180
210
240
270

%
50%
60%
70%
80%
50%

reps
5
4
3
3
5

sets
1
1
2
6
1

weight
143
171
200
228
143

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

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

4
3
3
2
3
5
5
5
10
5

1
2
2
3
3
1
2
5
5
5

171
200
228
242
228
143
171
200

%
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
143
171
200
228
257
228
143
171
200
228
242

%
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
143
171
200
228
257
228
150
180
210
240
270

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

reps
5
4
3
3
5
5
4
10
8

sets
1
1
2
5
1
1
5
5
5

weight
143
171
200
228
157
185
214

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%

5
5
5
5

1
1
4
5

143
171
200

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%
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)

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
143
171
200
214
143
171
200

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
150
180
210
225

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
143
157
171
185
200
214
200
185
171
157
143

reps

sets

weight

143
171
185

150
180
210
240

143
171
200
214

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

%
50%
60%
70%

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

143
171
200
228
143
171
200
228

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
150
180
210
143
171
200

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
143
171
200
214
143
171
200
214
228
214
200
171
143

reps
5
4
3

sets
1
2
2

weight
143
171
200

157
185
214

150
180
210
225

157
185
214

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
5
5
5
1
1
5
3

228
143
171
200
228

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
150
180
210
225
143
171
200
214
228
214
200
185
171
157
143

%
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
143
171
200
228
143
171
200
214
143
171
185

%
50%
60%
70%

reps
5
4
3

sets
1
1
2

weight
143
171
200

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

143
171
200

180
210
240

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

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

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

228
242
143
171
200
228

%
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
143
171
200
228
242
150
180
210
240
255
157
185
214

%
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
143
171
200
228
143
171
200

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

143
171
200
228

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

%
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

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

reps
3
3
3
2
3
3
3
8.00407407
5
10

sets
1
2
2
4
1
2
6
5
5
3

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

reps
3
3
3
2
3
3

sets
1
2
2
4
1
1

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

70%
80%
3 Dumbbell fly
4 Squat

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

3
3
8
3
3
3

2
5
4
1
2
4

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

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

reps
3
3
3
3
3
3
3
3
4
4
4
8.00407407
5

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

%
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

%
50%
60%

reps
3
3

sets
1
1

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

70%
80%
2 Dumbbell fly
3 Deadlift

3
2
8
3
3
3
2
5

2
5
4
1
2
2
5
4

%
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

%
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

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

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

weight
143
171
200
214
143
171
200
214

weight
143
171
200
228
257
285-299.25
143
171
200
228
257
285-299.25
150
180
210
240
270
300-315
weight
143
171
200
214
157
185
214

weight
143
171
200
228
143
171

200
228
157
185
214
weight
150
180
195
210
143
171
200
228
242
150
180
210
240

weight
143
171
200
228
143
171
200
228
143
171
200

weight
143
171
200
228
143
171
200
228
242

weight
143
171

200
228
150
180
210
225

weight
143
171
200
214
143
171
200
214

weight
143
171
200
214
150
180
210

weight
143
171
200
143
171
200

Sheiko
Monthly training plan #30

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Squat

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

6 Good morning (standing)


3 day (Wednesday)
1 Deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
70%
80%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Bench press

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

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

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

reps
5
4
3
3
5
4

sets
1
2
2
5
1
2

70%
80%
3 Dip
4 Squat

50%
60%
70%

5 French press
6 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%
90%
50%
60%
70%
80%

50%
60%
70%
80%

6 Good morning (standing)


3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

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

5 Lunge
5 day (Friday)
1 Bench press

2 Squat

%
50%
60%
70%
80%
50%

3
2
6
5
5
4
10
5

2
6
5
1
2
4
5
5

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

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

reps
5
4
3
2
5

sets
1
2
2
5
1

3 Bench press

60%
70%
55%
65%
75%

5
5
4
3
2
8
6
6

2
5
1
1
5
5
5
5

%
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

%
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

reps

sets

4 Dip
5 Leg Press
6 Good morning (sitting)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Squat

4 Bench press

5 Dumbbell fly
6 Good morning (standing)
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

2 Squat

3 Bench press

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

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

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

%
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

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

4 Dumbbell fly
5 Good morning (sitting)

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

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

5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Good morning (sitting)
Abs

%
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
143
171
200
228
143
171
200
228
143
171
200
157
185
214

weight
150
180
210
240
143
171
200
214
228
242
228
214
200
185
171
157
143
180
210
240
270

weight
143
171
200
228
143
171

200
228
143
171
200

weight
143
171
200
228
257
143
171
200
228

143
171
200
228

weight
150
180
210
225
143
171
200
214
228
214
200
171
143
150
180
210
240

weight
143
171
200
228
143

171
200
157
185
214

weight
143
171
200
228
143
171
200
228
143
171
185
157
185
214

weight
150
180
210
240
255
143
171
200
214
228
242
228
214
200
185
171
157
143
195
225
255

weight

143
171
200
228
143
171
200
228
242
228
143
171
200

weight
143
171
200
228
242
257
143
171
200
228
242
228

143
171
200
228

weight
143
171
200
228
242
150
180
210
240
255
157
185
214

weight
143
171
200
228
143
171
200

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
143
171
200
214
143
171
200

%
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
150
180
210
225

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
143
171
200
214
228
214
200
171
143

reps
5
4
3
2

sets
1
1
2
5

weight
143
171
200
228

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

%
50%
60%
70%
80%

165
195
225
255

143
171
200
214

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

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

%
55%
65%
75%
85%
50%
60%

5
4
3
3
10
10
4
3
3
5

1
1
2
6
5
5
2
2
4
5

143
171
200
228

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
150
180
210
225
143
171
185

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
143
171
200
228
143
171
200
228
242
214
185
157

reps
5
4
3
2
5
4

sets
1
1
2
5
1
1

weight
157
185
214
242
143
171

114
143
157

150
180
210
225

143
171
200

3
4
5
6

70%
80%

3
3
10
10
5
5

2
6
5
5
5
5

200
228

%
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
150
180
195
143
171
200
228
242
228

%
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
143
171
200
228
143
171
200
228

%
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
143
171
200
228
157
185
214

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

6 Back extension

40%
50%
60%

180
210
240
270

114
143
171

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

%
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
143
171
200
228
242
150
180
210
240
255
240
143
171
200

%
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
143
171
200
228
143
171
200
228
242
228
200
171
143

4 Pull-up/Chin-up
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Good morning (sitting)

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
143
171
200
228
242
228
143
171
200
228
157
185
214

%
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
150
180
210
240
255
143
157
171
185
200
214
228
242
228
214
200
185
171
157
143

reps
5
4

sets
1
1

weight
143
171

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%

180
210
240
270
300

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

200
228
242
143
171
200
228

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
143
171
200
228
143
171
200
228

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
150
180
195
143
171
200
214
228
214
200
171
143

reps
5

sets
1

weight
143

157
185
214

143
171
200
214

150
180
210
240

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

171
200
228
143
171
200
214

%
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
143
171
200
228
257
143
171
200
228
257
157
185
214

%
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
150
180
210
240
270
240
143
171
200
214
228
214
200
171
143

reps
5
4

sets
1
1

weight
143
171

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 Dumbbell fly
5 Good morning (standing)
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%

195
225
255

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

200
228
143
171
200
228
242
143
171
200

%
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
143
171
200
228
143
171
200
228
242

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
150
180
210
225
143
171
200
214
228
214
200
185
171
157
143
150
180
210
240

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%

143
171
200
214

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
143
171
200
228
242
228
143
171
200
228
143
171
185

WEEK 1
DAY 1 (MON)
reps sets
Squat

Bench Press

Squat

Dumbbell fly
Inc. DB press

FULL

Partial

Raw

55%

363.0

0.0

65%

429.0

0.0

429.0

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%

495.0
561.0
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

495.0
561.0
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0

%
50%

FULL
330.0

Partial
0.0

Raw
330.0

60%
70%

396.0
462.0

0.0
0.0

396.0
462.0

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
330.0
396.0
462.0
528.0
561.0
302.5
357.5
412.5
467.5

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
561.0
302.5
357.5
412.5
467.5

reps sets
5
1
4
1

%
50%
60%

FULL
275.0
330.0

Partial
0.0
0.0

Raw
275.0
330.0

DAY 2 (TUES)
Dead on box

Bench Press
Floor Press
Lat Pull down
Abs

reps sets
3
1
3
2
4
3
6
10

2
4
5
5
5
4

DAY 3 (WED)
Deadlift

Bench Press

Dumbbell fly
Squat with Bands
Good Mornings

WEEK 2
DAY 1 (MON)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings

3
2

2
2

70%
80%

385.0
440.0

0.0
0.0

385.0
440.0

1
5

3
1

90%
50%

495.0
330.0

0.0
0.0

495.0
330.0

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%

429.0
495.0
561.0
302.5
357.5
412.5
467.5

0.0
0.0
0.0
0.0
0.0
0.0
0.0

429.0
495.0
561.0
302.5
357.5
412.5
467.5

%
55%
65%
75%

FULL
363.0
429.0
495.0

Partial
0.0
0.0
0.0

Raw
363.0
429.0
495.0

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

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

FULL
330.0
396.0
462.0
528.0
594.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
594.0
275.0
330.0
385.0
440.0

65%
75%
85%

429.0
495.0
561.0

0.0
0.0
0.0

429.0
495.0
561.0

reps sets
5
1
4
1
3
2

%
55%
65%
75%

FULL
363.0
429.0
495.0

Partial
0.0
0.0
0.0

Raw
363.0
429.0
495.0

85%
50%
60%
70%

561.0
275.0
330.0
385.0

0.0
0.0
0.0
0.0

561.0
275.0
330.0
385.0

DAY 2 (TUES)
Dead on Box

Incline Bench
Floor Press
Lat Pull Down
Abs

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

5
5
4

DAY 3 (WED)
Deadlifts

Bench Press

Dumbbell fly
Rev Band DL

Good Mornings

WEEK 3
DAY 1 (MON)
Squat

Bench Press

2
5
4
3

5
1
1
2

Squat

Dumbbell fly
Good Mornings

3
5
4
3
3
10
8

6
1
1
1
4
5
4

80%
50%
60%
70%
80%

440.0
330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0
0.0

440.0
330.0
396.0
462.0
528.0

%
50%
60%
65%
55%

FULL
330.0
396.0
429.0
302.5

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
429.0
302.5

65%
75%

357.5
412.5

0.0
0.0

357.5
412.5

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

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

FULL
330.0
396.0
462.0
495.0
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
495.0
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0

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

%
55%
65%
75%
85%
50%

FULL
363.0
429.0
495.0
561.0
275.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
363.0
429.0
495.0
561.0
275.0

DAY 2 (TUES)
Dead on box

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

DAY 3 (WED)
Dead to knees

Bench Press

Deadlift

Incline Bench
Good Mornings

WEEK 4
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Squat

4
3
3
10

1
2
6
5

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

330.0
385.0
440.0

5
4
3

1
2
1

50%
60%
70%

330.0
396.0
462.0

0.0
0.0
0.0

330.0
396.0
462.0

Good Mornings

3
8

4
5

80%

528.0

0.0

528.0

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

%
50%
60%
70%
75%

FULL
330.0
396.0
462.0
495.0

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
495.0

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
330.0
396.0
462.0
528.0
561.0
275.0
330.0
385.0
440.0
495.0
429.0
495.0
561.0
627.0
693.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
561.0
275.0
330.0
385.0
440.0
495.0
429.0
495.0
561.0
627.0
693.0

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

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

FULL
363.0
429.0
495.0
561.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
363.0
429.0
495.0
561.0
275.0
330.0
385.0
440.0

50%
60%
70%
80%

330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0

330.0
396.0
462.0
528.0

DAY 2 (TUES)
Dead on box

Floor Press
Lat Pull Down
Abs

DAY 3 (WED)
Deadlift

Bench Press

Rev Band DL

Good Mornings

WEEK 5
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly

10

Squat

5
4
3
2
5
10

1
1
1
4
5
4

Good Mornings
Abs

DAY 2 (TUES)

Dead on box

Bench Press

Lat Pull Down


Good Mornings

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

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

FULL
330.0
396.0
462.0
302.5
357.5
412.5

Partial
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
302.5
357.5
412.5

reps sets

FULL

Partial

Raw

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

363.0
429.0
495.0
561.0
275.0
330.0
385.0
440.0
467.5

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

363.0
429.0
495.0
561.0
275.0
330.0
385.0
440.0
467.5

60%
70%
80%
90%
100%

396.0
462.0
528.0
594.0
660.0

0.0
0.0
0.0
0.0
0.0

396.0
462.0
528.0
594.0
660.0

DAY 3 (WED)
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 gear
Squat
bench
deadlift

Partial gear/Partial ROM

660
550
660

Raw Maxes
660
550
660

CHANGECHANGE
ONLY
CHANGE
THIS
CHANGE
ONLY
BOX!!!!!!!
ONLY
THIS
ONLY
THIS
BOX!!!!!!!
THIS
BOX!!!!!!!
BOX!!
DAY 4 (FRI)
Squat

Bench Press

Squat

Triceps
Abs

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
330.0
396.0
462.0
528.0
275.0
330.0
385.0
440.0
363.0
429.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
275.0
330.0
385.0
440.0
363.0
429.0

4
10
10

4
5
3

75%

495.0

0.0

495.0

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
330.0
396.0
462.0
528.0

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0

5
5
4
3
3
3
3
3
4
8

1
1
5
5
1
1
2
4
5
3

55%
65%
75%

302.5
357.5
412.5

0.0
0.0
0.0

302.5
357.5
412.5

65%
75%
85%
95%

429.0
495.0
561.0
627.0

0.0
0.0
0.0
0.0

429.0
495.0
561.0
627.0

0
Squat

Full gear
660

Partial gear/Partial ROM


0

Raw Maxes
355.0

DAY 5 (SAT)
Dead to Knees

Bench Press

Floor Press
Rev Band DL

Leg Press
Abs

bench
deadlift

550
660

0
0

285.0
455.0

DO NOT TYPE HERE!!!!


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
330.0
396.0
462.0
528.0
594.0
528.0
275.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
594.0
528.0
275.0

1
2
6
6
5
3

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

330.0
385.0
440.0

Floor Press
Dumbbell fly
Abs

4
3
2
2
10
8

reps
3

sets
1

%
55%

FULL
363.0

Partial
0.0

Raw
363.0

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%

429.0
495.0
561.0
302.5
357.5
412.5

0.0
0.0
0.0
0.0
0.0
0.0

429.0
495.0
561.0
302.5
357.5
412.5

50%
60%

330.0
396.0

0.0
0.0

330.0
396.0

Partial gear/Partial ROM


0
0
0

Raw Maxes
660.0
550.0
300.0

Squat

DAY 5 (SAT)
Deadlift

Bench Press

Triceps
Deadlift
Good Mornings

0
Full gear
Squat
660
bench
550
deadlift
660

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Dumbbell fly
Lat Pull Down
Good Mornings

reps
5
5
5
4
5

sets
1
1
1
4
1

%
50%
60%
70%
75%
50%

FULL
330.0
396.0
462.0
495.0
275.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
495.0
275.0

4
3
3
10
5
8

1
2
7
5
5
4

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

330.0
385.0
440.0

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
330.0
396.0
462.0

Partial
0.0
0.0
0.0

Raw
330.0
396.0
462.0

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%

528.0
561.0
302.5
357.5
412.5
396.0
462.0
528.0
594.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

528.0
561.0
302.5
357.5
412.5
396.0
462.0
528.0
594.0

Partial gear/Partial ROM


0
0
0

Raw Maxes
660.0
550.0
660.0

Partial

Raw

DAY 5 (SAT)
Deadlift

Bench Press

Rev Band DL

Triceps
Squats with Bands

0
Full gear
Squat
660
bench
550
deadlift
660

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
reps

sets

FULL

Squat

Bench Press

Dumbbell fly
Abs

5
4
3

1
1
2

50%
60%
70%

330.0
396.0
462.0

0.0
0.0
0.0

330.0
396.0
462.0

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%

528.0
275.0
330.0
385.0
440.0
467.5
440.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0

528.0
275.0
330.0
385.0
440.0
467.5
440.0

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
330.0
396.0
462.0
528.0

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0

50%
60%
65%

330.0
396.0
429.0

0.0
0.0
0.0

330.0
396.0
429.0

Partial gear/Partial ROM


0
0
0

Raw Maxes
660.0
550.0
660.0

DAY 5 (SAT)
Dead to Knees

Floor Press
Dumbell OHP
Deadlift

Leg Press

0
Full gear
Squat
660
bench
550
deadlift
660

DO NOT TYPE HERE!!!!


DAY 4 (FRI)
Bench Press

Squat

reps
5
4
3
3

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0

Raw
275.0
330.0
385.0
440.0

50%

330.0

0.0

330.0

Bench Press

Dumbbell fly
Leg Presses

4
3
3
5
5
5
10
10

1
2
6
1
1
4
5
5

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

396.0
462.0
528.0
275.0
330.0
385.0

0.0
0.0
0.0
0.0
0.0
0.0

396.0
462.0
528.0
275.0
330.0
385.0

reps
3
3
3
2
3
2
10

sets
1
1
2
6
5
5
5

%
50%
60%
70%
80%

FULL
330.0
396.0
462.0
528.0

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0

DAY 5 (SAT)
Deadlift

Incline Bench
Floor Press
Triceps

ONLY THIS BOX!!!!!!!

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

5 Abs
3 day (Wednesday)
1 Deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift up to knees

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

5 Good morning (standing)


5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Abs

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

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

6 day (Saturday)
1 Deficit deadlift
2 Incline Bench press
3 Dip (with weights)
4 Deadlift off boxes

%
50%
60%

60%
70%
80%
90%

5 Good morning (sitting)


week 2
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

%
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

%
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

4 Dumbbell fly
5 Abs
3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift

50%
60%
70%
80%

5 Good morning (standing)


5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly

reps
3
2
4
6
4
4
3
2
5

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

reps
5
4
3
3
5
4
3
10

4 Squat

50%
60%
70%

5
5
4
10

reps
5
4
8
4
4
3
2
5

5 Abs
6 day (Saturday)
1 Press
2 Incline Bench press
3 Dip (with weights)
4 Deadlift up to knees

50%
60%
70%
75%

5 Good morning (sitting)


week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

5 Abs
3 day (Wednesday)
1 Deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift up to knees

5 Good morning (sitting)

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

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

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

5 Dip (with weights)


6 Abs
6 day (Saturday)
1 Deficit deadlift

2 Bench press

3 Triceps
4 Deadlift off boxes

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

5 Good morning (standing)


week 4
1 day (Monday)
1 Squat

2 Bench press

2 Bench press

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

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

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

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

reps
3
3
2
5
5
5
4

3 Dip
4 Dumbbell fly
5 Abs
3 day (Wednesday)
1 Deficit deadlift

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

3 Dumbbell fly
4 Deadlift

50%
60%
70%
80%
85%

5 Good morning (standing)


5 day (Friday)
1 Squat

2 Bench press

3 Dip
4 Dumbbell fly
5 Squat

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

55%
65%
75%

6 Abs
6 day (Saturday)
1 Deadlift up to knees

2 Press
3 Incline Bench press
4 Deadlift off boxes

5 Good morning (sitting)

%
50%
60%
70%
80%

60%
70%
80%
90%

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

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

weight
143
171
200
228
143
171
200
228

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

weight
150
180
210
240
143
171
200
214
228
214
200
185
171
143

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

weight
143
171
200
228
143
171
200
228
157
185
214

143
171
200

150
180
210

sets
2
4
6
5
1
2
2
4
5

weight
150
180

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

weight
143
171
200
228
242
143
171
200
228
157
185
214

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

weight
150
180
195
143
171
200
228
214
200
171
143

sets
1
1
2
5
1
1
5
5

weight
143
171
200
228
157
185
214

180
210
240
270

150
180
210
240

1
1
4
3

143
171
200

sets
5
6
5
1
1
2
5
5

weight

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

weight
143
171
200
228
143
171
200
228

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
150
180
210
240
143
157
171
185
200
214
228
242
228
214
200
185
171
157
143

150
180
210
225

143
171
200

150
180
210

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

weight
143
171
200
228
242
143
171
200
228

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

weight
150
180
195
143
171
185

sets
1
1
2
7
1
1
2
2
3
2
5
5
3

weight
143
171
200
228
143
171
200
228
242
228

sets
1
2
4
1
1
2
5

weight
150
180
210
143
171
200
214

143
171
185

180
210
240
255

5
1
1
2
3
3
5

150
180
210
240
255

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

weight
143
171
200
228
242
143
171
200
228

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

weight
150
180
210
240

157
185
214

180
210
240
270

Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

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

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

weight
143
171
200
228
143
171
200
228
157
185
214

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

reps
3
3
2
5
5
4
3
2
1
2
3
4
5
6
7
8
10
4
3
3
3
2
5
8

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

weight
150
180
195
143
171
200
214
228
242
228
214
200
185
171
157
143

reps
5
4
3
2
5
4
3
2

sets
1
1
2
4
1
1
2
6

weight
157
185
214
242
143
171
200
228

4 Dumbbell fly
5 Bottom up squat
6 Good morning
3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift

50%
60%
70%
80%
85%

5 Leg press
5 Abs
5 day (Friday)
1 Squat

2 Bench press

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

150
180
210
240
255

3 Dip (weighted)
4 Squat

5
5
4
3
3
5

5
1
1
1
5
5

%
50%
60%
70%
75%
50%
60%
65%
70%
80%
90%
100%

reps
3
3
3
3
6
6
6
4
3
3
2
6
10
10

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

weight
150
180
210
225
143
171
185
210
240
270
300

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

reps
5
4
3
3
5
4
3
2
5
5
5
5
5

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

weight
143
171
200
228
143
171
200
228
143
171
200

%
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

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

weight
143
171
200
214
228
214
200
185
171
157
143

50%
60%
70%
80%

5 Good morning (sitting)


6 day (Saturday)
1 Deadlift up to knees

2 Bench press

3 Deadlift off boxes

4 Leg press
5 Back extension
6 Abs
week 2
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Leg press
5 Good morning
3 day (Wednesday)
1 Bench press

2 Dumbbell fly
3 Deadlift

50%
60%
70%
80%

143
171
200
228

150
180
210
240

4 Bottom up squat
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dip (weighted)
4 Squat

5
10

6
4

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

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

weight
143
171
200
228
143
171
200
228

reps
5
5
4
3
10
4
3
3
5
8

sets
1
2
4
5
5
2
2
4
6
3

weight
150
180
210

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

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

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

weight
143
171
200
228
143
171
200
228
242
157
185
214

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

reps
4
4
3
2
6
5
4

sets
1
1
2
5
1
1
1

weight
150
180
210
225
143
171
200

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

5 Back extension
6 day (Saturday)
1 Deadlift up to knees

2 Incline bench press


3 Triceps
4 Deadlift from boxes

%
50%
60%
70%

75%
85%
95%

5 Leg press
5 Abs
week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Bottom up squat
6 Back extension
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

143
171
185

225
255
285

3 Deadlift from boxes

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

3
2
1
2
3
4
5
6
7
8
4
4
4
6
10

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

214
228
242
228
214
200
185
171
157
143
195
225
255

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

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

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

weight
143
171
200
228
143
171
200
228

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

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

weight
150
180
210
240
143
171
200

reps
5
4
3
3
2
3
5
4

sets
1
1
2
2
2
2
1
1

weight
143
171
200
228
242
228
143
171

4 Leg press
5 Back extension
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

55%
65%
75%

5 Good morning (sitting)


6 day (Saturday)
1 Deadlift off boxes

2 Bench press

3 Triceps
4 Snatch grip rack pull
(slow eccentric)

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

5 Bottom up squat
5 Abs
week 4
1 day (Monday)
1 Squat

2 Bench press

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

157
185
214

150
180
195

70%
80%
85%
3 Dumbbell fly
4 Squat

3
3
2
10
5
4
3
8

2
2
4
5
1
1
5
3

200
228
242

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

reps
5
4
3
3
4
4
3
3
2
5
5
4
5
8

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

weight
143
171
200
228
150
180
210
240
255
157
185
214

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

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

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

weight
143
171
200
228
143
171
200
228
143
171
200

%
50%
60%
70%
75%

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

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

weight
150
180
210
225

55%
65%
75%

5 Abs
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Leg press
5 Back extension
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Bottom up squat
6 Back extension
6 day (Saturday)
1 Deadlift up to knees

2 Press
3 Incline Bench press
4 Deadlift off boxes

5 Leg press
6 Good morning

55%
65%
75%
85%
95%

157
185
214

165
195
225
255
285

week 5
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

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

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

weight
143
171
200
228
143
171
200
228
157
185
214

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

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

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

weight
150
180
210
240
143
171
200
214
228
214
200
185
171
157
143

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

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

weight
143
171
200
228
143
171
200
228

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

2 Bench press

3 Dumbbell fly
4 Deadlift to knees

50%
60%
70%

5 Leg press
6 Back extension
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

5 Triceps
6 Good morning

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

150
180
210

143
171
200

6 day (Saturday)
1 Bench press

2 Dip
3 Deadlift

%
50%
60%
65%

reps
6
6
6
4
4
4
3
2
5
10

sets
1
2
4
5
1
1
2
6
6
3

weight
143
171
185

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

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

weight
143
171
200
228
242
257
143
171
200
228
257
228

%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
90%

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

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

weight
143
171
200
214
228
214
200
171
143
150
180
210
240
270

%
50%
60%
70%
80%

reps
5
4
3
3

sets
1
1
2
5

weight
143
171
200
228

50%
60%
70%
80%

5 Bottom up squat
5 Abs
week 6
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
90%
80%
55%
65%
75%

5 Good morning
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Triceps
4 Leg press
5 Abs
5 day (Friday)
1 Bench press

150
180
210
240

157
185
214

2 Squat

3 Bench press

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

5
4
3
3
5
5
4
10
5

1
1
2
5
1
1
4
5
6

143
171
200
228
157
185
214

%
50%
60%
65%

reps
3
3
3
4
6
4
4
4
7
10

sets
1
2
5
6
5
1
2
4
6
4

weight
150
180
195

4 Dumbbell fly
5 Leg press
6 day (Saturday)
1 Deficit deadlift

2 Incline Bench press


3 Dip
4 Snatch grip deadlift

5 Leg press
6 Abs

50%
60%
65%

150
180
195

WEEK 1
DAY 1 (MON)
reps sets
Squat

Bench Press

Dumbbell fly
Triceps
Good morning (Standing)

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

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

FULL

Partial

Raw

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

330.0
396.0
462.0
528.0
594 - 627
275.0
330.0
385.0
440.0
495 - 522.5

0.0
0.0
0.0
0.0
0-0
0.0
0.0
0.0
0.0
0-0

220.0
264.0
308.0
352.0
396 - 418
159.5
191.4
223.3
255.2
287.1 - 303.05

FULL
330.0
396.0
462.0
528.0
594 - 627
275.0
330.0
385.0
440.0
429
495
561

Partial
0.0
0.0
0.0
0.0
0-0
0.0
0.0
0.0
0.0
0
0
0

Raw
275.0
330.0
385.0
440.0
495 - 522.5
159.5
191.4
223.3
255.2
357.5
412.5
467.5

FULL
302.5
357.5
412.5
467.5
363.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
175.5
207.4
239.3
271.2
242.0

DAY 2 (TUES)
REST!

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

WEEK 2
DAY 1 (MON)
Bench Press

Squat

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

%
55%
65%
75%
85%
55%

Bench Press

Dumbbell fly
Good Mornings (sitting)

3
3
2
3
3
3
3
3
8
8

1
2
3
2
1
1
1
4
4
3

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

429.0
495.0
561.0
528.0
275
330
385
440

0.0
0.0
0.0
0.0
0
0
0
0

286.0
330.0
374.0
352.0
159.5
191.4
223.3
255.2

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
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0
561.0
528.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
159.5
191.4
223.3
255.2
275.0
330.0
385.0
440.0
467.5
440.0

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

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

FULL
330.0
396.0
462.0
528.0
561.0
528.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
220.0
264.0
308.0
352.0
374.0
352.0
159.5
191.4
223.3
255.2

DAY 2 (TUES)
REST!

DAY 3 (WED)
Bench Press

Deadlifts

Floor Press
Abs

WEEK 3
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Leg Press
Good morning (sitting)

DAY 2 (TUES)
REST

DAY 3 (WED)

4
8

4
3

Bench Press

Deadlifts

Floor Press
Abs

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

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

FULL
275.0
330.0
385.0
440.0
467.5
440.0
330.0
396.0
462.0
528.0
561.0
528.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
159.5
191.4
223.3
255.2
271.2
255.2
275.0
330.0
385.0
440.0
467.5
440.0

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

%
50%
60%
70%
80%
50%

FULL
330.0
396.0
462.0
528.0
275.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
220.0
264.0
308.0
352.0
159.5

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

191.4
223.3
255.2

%
50%
60%

FULL
275.0
330.0

Partial
0.0
0.0

Raw
159.5
191.4

70%
80%

385.0
440.0

0.0
0.0

223.3
255.2

50%
60%
70%
75%

330.0
396.0
462.0
495.0

0.0
0.0
0.0
0.0

275.0
330.0
385.0
412.5

WEEK 4
DAY 1 (MON)

Squat

Bench Press

Dumbbell fly
Good Mornings

3
3
3
6
4

1
2
5
3
4

DAY 2 (TUES)
REST

DAY 3 (WED)
Bench Press

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

WEEK 5
DAY 1 (MON)
Bench Press

Deadlifts

Good Mornings

reps sets
3
1

%
50%

FULL
275.0

Partial
0.0

Raw
159.5

3
2
1

1
2
3

60%
70%
75%

330.0
385.0
412.5

0.0
0.0
0.0

191.4
223.3
239.3

3
3

1
2

50%
60%

330.0
396.0

0.0
0.0

275.0
330.0

2
5

4
3

70%

462.0

0.0

385.0

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

FULL
330.0
396.0
462.0
275.0
330.0
385.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0

Raw
220.0
264.0
308.0
159.5
191.4
223.3

DAY 2 (TUES)
REST

DAY 3 (WED)
Squat

Bench Press

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

0
Full gear
Squat
660
bench
deadlift

550
660

Partial gear/Partial ROM


0

Raw Maxes
440

0
0

319
550

DO NOT TYPE HERE!!!!


DAY 4 (FRI)
Squat

Bench Press

Floor Press
Dumbbell fly
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
330.0
396.0
462.0
528.0
302.5
357.5
412.5
467.5
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

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

FULL
330.0
396.0
462.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0

50%
60%
70%
80%

330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0

Partial gear/Partial ROM


0

Raw Maxes
440

0
0

319
550

DAY 5 (SAT)
Deads on blocks

Bench Press

Dumbbell fly
Deadlifts

Abs

0
Full gear
Squat
660
bench
deadlift

550
660

DO NOT TYPE HERE!!!!


DAY 4 (FRI)
Bench Press

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0

Squat

Bench Press

Dumbbell fly
Good morning (standing)

3
3
3
3
3
3
3
8
5

1
1
2
5
1
1
4
4
4

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

330.0
396.0
462.0
528.0
302.5
357.5
412.5

0.0
0.0
0.0
0.0
0.0
0.0
0.0

reps

sets

FULL

Partial

3
3
3
3
3
3
4
8

1
1
2
5
5
5
4
3

50%
60%
70%
80%

330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0

Full gear

Partial gear/Partial ROM

Raw Maxes

Squat

660

440

bench
deadlift

550
660

0
0

319
300

DAY 5 (SAT)

Deadlift

Incline Dumbell Press


Floor Press
Leg Press
Abs

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Dumbbell fly
Good Mornings (standing)

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
330.0
396.0
462.0
528.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

reps

sets

3
3

1
1

FULL

Partial

50%
60%

330.0
396.0

0.0
0.0

70%

462.0

0.0

DAY 5 (SAT)
Deadlift

Bench Press

Rev Band DL

Good mornings (sitting)


Abs

2
3
3
3
4
4
4
4
6
8

5
1
1
4
1
1
2
4
4
3

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

0
Full gear
Squat
660
bench
deadlift

550
660

528.0
302.5
357.5
412.5
396.0
462.0
528.0
594.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Partial gear/Partial ROM


0

Raw Maxes
440

0
0

319
550

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Good Mornings (standing)

DAY 5 (SAT)
REST

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
330.0
396.0
462.0

Partial
0.0
0.0
0.0

2
3
3

5
1
1

75%
50%
60%

495.0
275.0
330.0

0.0
0.0
0.0

3
2
1
6

2
2
3
3

70%
75%
80%

385.0
412.5
440.0

0.0
0.0
0.0

0
Full gear
Squat
660
bench
550
deadlift
660

Partial gear/Partial ROM


0
0
0

Raw Maxes
440
319
550

DO NOT TYPE HERE!!!!


DAY 4 (FRI)
REST

DAY 5 (SAT)
CONTEST!!!!

Raw
220.0
264.0
308.0
352.0
175.5
207.4
239.3
271.2
255.2

Raw
275.0
330.0
385.0
159.5
191.4
223.3
255.2
275.0
330.0
385.0
440.0

Raw
159.5
191.4
223.3
255.2

220.0
264.0
308.0
352.0
175.5
207.4
239.3

Raw
275.0
330.0
385.0
440.0

Raw
220.0
264.0
308.0
352.0
159.5
191.4
223.3
255.2

Raw
275.0
330.0
385.0

440.0
175.5
207.4
239.3
330.0
385.0
440.0
495.0

Raw
220.0
264.0
308.0
330.0
159.5
191.4
223.3
239.3
255.2

MS Prep
1
2
3
4
Total

Reps
Squat
92
86
131
88
397

Poundage
Squat
17813
16787
24995
17870
77463

Bench
28928
24567
37250
21318
112062

Dead
20040
14100
23970
20220
78330

Squat
16174
17129
16901
17043
18582
17043
102871

Bench
38831
31179
36580
29298
34898
29298
200084

Dead
19620
18120
22500
14790
16110
14790
105930

Squat
16088
17214
14578
10061
16559
74499

Bench
22700
28500
24752
24638
27275
127865

Dead
14520
9900
13380
11340
13560
62700

212
253
192
125
60
842

Squat
16245
18383
11543
7895
2651
56715

Bench
13509
18596
17442
12854
5330
67730

Dead
13320
14850
9720
3810
2790
44490

Dead
52
52
48
30
182

190
257
225
260
932

Squat
5800
16730
15718
16530
54777

Bench
15756
19138
20378
20264
75535

Dead
11250
11130
9780
6660
38820

Bench
180
133
220
119
652

Dead
63
59
60
26
208

362
281
386
228
1257

Squat
23057
16787
20492
16559
76893

Bench
33858
25322
41767
23399
124346

Dead
13800
12180
13575
5550
45105

Bench
182
98
227
85
592

Dead
51
44
42
18
155

367
230
350
189
1136

Squat
25337
16644
16017
16758
74756

Bench
33858
18910
42593
17072
112433

Dead
10740
8925
9120
3750
32535

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
30
101
77
90
298

Bench
108
104
100
140
452

#30
1
2
3
4
Total

Squat
119
89
106
83
397

#31
1
2
3
4
Total

Squat
134
88
81
86
389

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

#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
11315
15376
7952
2651
37292

Bench
11870
20520
12497
5757
50645

Dead
2760
8430
5040
2850
19080

#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
13894
18183
21090
16530
69697

Bench
25066
21119
30011
23114
99308

Dead
14040
11355
13440
5550
44385

#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
13210
18155
11927
16530
59822

Bench
15290
20705
20378
26933
83306

Dead
9780
10650
8160
6660
35250

#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
16003
18155
15647
26477
76280

Bench
35483
24282
30210
27731
117705

Dead
13380
8070
12435
13065
46950

66780
55454
86214
59408
267855

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%

74625
66428
75980
61131
69590
61131
408885

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%

53309
55614
52710
46039
57393
265064

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%

43074
51829
38705
24558
10770
168935

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%

32806
46997
45875
43454
169132

Squat
67.8%
58.1%
71.6%
64.4%
64.5%

Bench
51.2%
64.6%
71.5%
50.8%
58.6%

Dead
72.1%
71.3%
67.9%
74.0%
71.1%

70715
54289
75833
45507
246344

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%

69935
44479
67730
37580
219723

Squat
66.3%
66.4%
69.4%
68.4%
67.4%

Bench
65.3%
67.7%
65.8%
70.5%
66.6%

Dead
70.2%
67.6%
72.4%
69.4%
70.0%

25945
44326
25489
11258
107017

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%

53000
50657
64541
45194
213390

Squat
65.9%
68.6%
67.9%
69.9%
68.1%

Bench
61.9%
65.6%
65.0%
68.7%
65.1%

Dead
66.9%
66.4%
71.1%
71.2%
68.5%

38280
49510
40465
50123
178377

Squat
66.2%
62.5%
72.2%
64.4%
65.6%

Bench
65.4%
65.5%
71.5%
67.5%
67.5%

Dead
70.9%
68.3%
68.0%
74.0%
69.9%

64865
50507
58292
67272
240935

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 #1 of Candidates to MS and CMS in competition period

week 1
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Abs
3 day (Wednesday)
1 Squat

2 Bench press

3 Deadlift

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

5 Good morning (sitting)


6 day (Saturday)
1 Deadlift up to knees

2 Incline Bench press


3 Dip (with weights)
4 Deadlift off boxes

5 Abs
week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

5 Abs
3 day (Wednesday)
1 Deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift up to knees

5 Good morning (standing)


5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

5 Abs
6 day (Saturday)
1 Bench press

2 Dip
3 Deadlift

4 Good morning (sitting)


week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Bench press

2 Dumbbell fly
3 Deadlift

4 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

5 Good morning (sitting)


6 day (Saturday)
1 Incline Bench press
2 Dip
3 Deadlift

4 Abs
week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Good morning (standing)
3 day (Wednesday)
1 Bench press

2 Dumbbell fly
3 Deadlift

4 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Good morning (sitting)
6 day (Saturday)
Rest
week 5
1 day (Monday)
1 Deadlift

2 Bench press

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

5-6-7 day
Competition

%
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
143
171
200
214
143
171
200
214

%
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
143
171
200
228
257
270.75-285
143
171
200
228
257
270.75-285
150
180
210
240
270
285-300

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

reps
3
3
3
2
3
3
3
3
9
3
3
3
5

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

weight
143
171
200
228
143
171
200
228

reps
4
4
4

sets
1
1
4

weight
150
180
210

55%
65%
75%

%
50%
60%
70%

157
185
214

55%
65%
75%
85%

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

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

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

4
6
3
3
3
3
10

6
5
1
1
2
4
5

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
143
171
200
228
242
143
171
200
228
257
228

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
150
180
210
240
255
143
171
200
228

reps
3
3
3
3
3
3
3
2
1
8.00407407
3
3

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

weight
143
171
200
228
143
171
200
228
242

165
195
225
255

143
171
200

165
195
225

157
185

75%

2
10

4
3

214

%
55%
65%
75%

reps
3
3
3
4
3
3
3
2
5

sets
1
2
5
5
1
1
2
6
5

weight
157
185
214

%
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
143
171
200
228
242
143
171
200
228
157
185
214

%
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
143
171
200
228

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

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

weight
143
171
200
228
242
143
171
200
228

50%
60%
70%
80%

50%
60%
70%
80%

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

150
180
210
240

150
180
210
240

157
185

75%

3
4

4
4

214

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
143
171
200
228
143
171
200
228

%
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
143
171
200
228

%
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
143
171
200
214
143
171
200
228

%
50%
60%

reps
3
3

sets
1
2

weight
150
180

50%
60%
70%
75%

50%
60%
70%
75%

150
180
210
225

150
180
210
225

70%
50%
60%
70%
75%

2
3
3
2
1
8

3
1
2
2
2
2

210
143
171
200
214

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
143
171
200
143
171
200

Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

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

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

weight
157
185
214
242
143
171
200
228

%
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
157
185
214
242
150
180
210
240
143
171
200

%
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
143
171
200
228
143
171
200
228

reps
3
3
3
2
3

sets
1
1
2
4
6

weight
150
180
210
225

50%
60%
70%
80%

5 Triceps
6 Back extension
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Dumbbell fly
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dip (weighted)
4 Leg press
5 Good morning (standing)
6 day (Saturday)
1 Deadlift up to knees

2 Incline bench press

%
50%
60%
70%
75%

143
171
200
228

3 Lats
4 Deadlift off boxes

10
4
4
3
2
5
8

5
1
1
2
3
5
4

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
143
171
200
228
143
171
200
228
157
185
214

%
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
150
180
210
225
143
171
200
214
228
242
214
185
157

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

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

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

weight
143
171
200
228
143
171
200
228

60%
70%
80%
90%

5 Squat (deep)
6 Abs
week 2
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

4 Dumbbell fly
5 Leg curl
6 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

50%
60%
65%

180
210
240
270

143
171
185

5 Shoulders
6 Back extension

8
8

5
4

reps
5
4
3
4
4
3
3
10
10
8

sets
1
1
5
1
1
2
4
5
5
4

weight
143
171
200
165
195
225
255

%
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
157
185
214
242
143
171
200
228
143
171
200
228

%
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
150
180
210
225
143
171
200
228
180
210
240
270

%
55%
65%
75%
85%
50%
60%

reps
5
4
3
2
5
4

sets
1
1
2
4
1
1

weight
157
185
214
242
143
171

6 day (Saturday)
%
1 Narrow grip bench press50%
60%
70%
2 Deadlift from boxes
55%
65%
75%
85%
3 Triceps
4 Lats
5 Abs
week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift from boxes

4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat

2 Bench press

70%
80%
90%

3
2
1
10
5
4
3
2
5

2
2
3
5
1
1
1
4
5

200
228
257

%
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
150
180
210
240
143
171
200

%
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
157
185
214
242
143
171
200
228
257
228

%
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

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

weight
150
180
210
240
143
171
200
228
242
228
214
200
185
171
157
143

3 Dumbbell fly
4 Squat

50%
60%
70%
80%
5 Good morning (sitting)
6 day (Saturday)
1 Deadlift

2 Bench press

3
4
5
6

Dip
Triceps
Leg extension
Abs

week 4
1 day (Monday)
1 Bench press

2 Squat

3 Dumbbell bench press


4 Dumbbell fly
5 Leg curl
3 day (Wednesday)
1 Deadlift

2 Bench press

143
171
200
228

3 Dumbbell fly
4 Back extension
5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

4
4

%
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
143
171
200
228
143
171
200
228

%
55%
65%
75%
85%

reps
3
3
3
3
4
8
5
5

sets
1
1
2
4
5
5
5
5

weight
165
195
225
255

%
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
157
185
214
242
143
171
200
228
242
143
171
200
228

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

reps
3
3
2
5
4
3
3
3
3

sets
1
2
4
1
1
2
5
1
1

weight
150
180
210
143
171
200
228
195
225

Dumbbell fly
Triceps
Squat (deep)
Abs

6 day (Saturday)
1 Deadlift off boxes

2
3
4
5

8
8

Incline bench press


Dip
Good morning (sitting)
Leg press

week 5
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Deadlift from boxes

85%
95%

3
2
4
8

2
3
5
4

255
285

%
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
143
171
200
228
157
185
214
242

reps
3
3
3
3
5
5
5
10
10
8

sets
1
1
2
5
1
1
5
5
5
4

weight
150
180
210
240
143
171
200

4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

55%
65%
75%

5 Dumbbell bench press


6 Good morning (sitting)
6 day (Saturday)
1 Deadlift

2 Bench press

3 Triceps
4 Leg extension
5 Abs

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

157
185
214