Enter your maxes here:

Squat 100
Bench 100
Deadlift 100

Sheiko Advanced Small Load

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Exclusive /PLG/ content brought to you by trappy-chan ;3

How to run the program: Which program to run?

Not competing: Run any amount of Prep cycles, then test new
Large load:
maxes. Restart.
Competing: Run any amount of Prep cycles plus the Comp cycle.
Medium load:
Adjust the program length so that the last week of the
Comp cycle ends at the competition.
Small load:
Inflating/Deloading: If you feel the weights are too light or heavy,
adjust your maxes so that you achieve a good moderate difficulty
that's heavy but allows you to perform every set with perfect technique.
Keep in mind some workouts are intentionally lighter/easier than others.
Adjusting maxes: If you get a new PR during the program, you can adjust
your maxes to the new value. However, if the competition is
in less than 30 days, it is recommended to keep the old maxes instead.

\/ Click on the sheets below \/

 Small Load

er to edit it.

p for more.

by trappy-chan ;3

program to run?
Light to Medium bodyweight (men)
Light to Heavy bodyweight (women)
Medium to Heavy bodyweight (men)
Heavy to Superheavy bodyweight (women)
Heavy to Superheavy bodyweight (men)
 Sheiko

Prep period 1 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
75% 2 4 75
2 Bench press 50% 5 1 50 ### 2
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 4 75
3 Chest muscles 65% 8 5 3
4 Lat Mucles 65% 8 5
5 Good morning (sitting) 60% 10 3
4
3 day (Wednesday) % reps sets weight 5
1 Deadlift (Pause below knees) 50% 3 1 50
60% 3 1 60 3 day (Wednesday)
70% 2 1 70 1
75% 2 4 75
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 1
80% 2 4 80
3 Triceps 70% 6 5
4 Leg Ext. + Leg Press (Superset) 70% 6 5
5 Back Extensions 65% 8 4 3
4
5 day (Friday) % reps sets weight 5
1 Squat 50% 4 1 50
60% 4 1 60 5 day (Friday)
70% 4 4 70 1
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 5 75 2
3 Lat muscles 70% 6 5
4 Abs 60% 10 3

6 day (Saturday) % reps sets weight

1 Deficit Deadlift 50% 3 1 50
60% 3 1 60 3
65% 2 4 65 ### 4
2 Incline Bench Press 80% 5 3 ### 5
3 Deadlift from boxes 55% 3 1 55 ###
65% 3 1 65 #REF! 6 day (Saturday)
75% 3 1 75 1
 85% 2 3 85
4 Triceps 70% 6 5
5 Back Extensions 65% 8 4
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week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Bench press 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 2 4 80
Squat 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
75% 3 4 75
Bench press 55% 3 1 55 3
65% 3 1 65 4
75% 3 4 75 5
Chest muscles 70% 6 5
Back Extensions 65% 8 4 3 day (Wednesday)
1
3 day (Wednesday) % reps sets weight
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 2
80% 2 5 80
Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70 3
75% 2 4 75
Dips 75% 5 5
Lat Muscles 70% 6 5 4
Abs 65% 8 4 5

5 day (Friday) % reps sets weight 5 day (Friday)

Squat 50% 4 1 50 1
60% 3 1 60
70% 3 1 70
80% 2 4 80
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 2 80 3
85% 1 3 85
80% 2 2 80
Triceps 75% 5 5
Chest muscles 70% 6 5 4
Abs 60% 10 3 5

6 day (Saturday) % reps sets weight 6 day (Saturday)

Deadlift (Pause above knees) 50% 3 1 50 1
 60% 3 1 60
65% 3 1 65
75% 2 4 75
Closegrip Bench Press 50% 3 1 50 2
60% 3 1 60 3
70% 3 4 70 4
Deadlift from boxes 55% 3 1 55 5
65% 3 1 65
75% 3 1 75
85% 2 3 85
Triceps 70% 6 5
Back Extensions 65% 8 4
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 2 5 80
Bench press 55% 5 1 55 2
65% 4 1 65
75% 3 1 75
85% 2 4 85
Chest muscles 65% 8 5 3
Dips 75% 5 5 4
Good morning (sitting) 75% 5 5

3 day (Wednesday) % reps sets weight 3 day (Wednesday)

Deficit deadlift 50% 3 1 50 1
60% 3 1 60
65% 3 1 65
70% 2 4 70
Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80 2
Deadlift from boxes 60% 4 1 60
70% 4 1 70
80% 4 4 80
Triceps 70% 6 5
Abs 60% 10 4 3
4
5 day (Friday) % reps sets weight
Squat 55% 5 1 55 5 day (Friday)
65% 4 1 65 1
75% 3 1 75
85% 2 4 85
Bench press 50% 5 1 50
60% 5 1 60 2
70% 5 5 70
Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70 3
80% 3 4 80
Lat Muscles 70% 6 5
Back Extensions 65% 8 4
4
6 day (Saturday) % reps sets weight 5
Deadlift (Pause above knees) 50% 3 1 50
 60% 3 1 60 6 day (Saturday)
65% 3 1 65 1
75% 2 4 75
Incline Bench Press 85% 3 5 85
Chest muscles 65% 8 5 3
Triceps 70% 6 5
Good morning (sitting) 75% 5 5

3
4
week 4
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
Chest muscles 65% 8 5
Good morning (standing) 75% 5 5

3 day (Wednesday) % reps sets weight

Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 1 80
85% 2 1 85
90% 1 2 90
75% 4 1 75
Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 2 75
80% 1 3 80
Lat Muscles 65% 8 5
Good morning (standing) 75% 5 4

5 day (Friday) % reps sets weight

Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
Board press 65% 3 1 65
75% 3 1 75
85% 2 2 85
90% 1 3 90
Chest muscles 65% 8 5
Back Extensions 65% 8 4
6 day (Saturday) % reps sets weight
Bench press 50% 4 1 50
60% 4 1 60
70% 4 5 70
Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
Lat Muscles 70% 6 5
Leg Press 75% 5 5
 Sheiko

Prep period 2 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 5 1 50 1
60% 5 1 60
70% 3 1 70
70% 7 1 70
70% 4 1 70 2
70% 8 1 70
70% 2 1 70
70% 5 1 70
2 Bench press 50% 5 1 50 3
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Chest muscles 65% 8 5 4
4 Triceps 70% 6 5 5
5 Abs 65% 8 4
3 day (Wednesday)
3 day (Wednesday) % reps sets weight 1
1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70 2
80% 3 2 80
85% 2 3 85
2 Bench press 50% 5 1 50
60% 4 1 60 3
70% 3 1 70
80% 3 5 80
3 Lat muscles 70% 6 5
4 Dips 75% 5 5 4
5 Good morning (standing) 75% 5 5 5

5 day (Friday) % reps sets weight 5 day (Friday)

1 Bench press 55% 5 1 55 1
65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Squat 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 3 1 50 3
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Chest muscles 70% 6 5 4
 5 Abs 60% 10 3 5

6 day (Saturday) % reps sets weight 6 day (Saturday)

1 Deadlift from boxes 60% 3 1 60 1
70% 3 1 70
80% 3 2 80
85% 3 3 85
2 Incline Bench Press 85% 3 5 2
3 Lat muscles 70% 6 5 3
4 Back Extensions 65% 8 4 4
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Bench press 55% 5 1 55 1
65% 4 1 65
75% 3 1 75
85% 2 4 85
Squat 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 4 80
Bench press 50% 3 1 50 3
60% 3 1 60 4
70% 3 1 70 5
80% 2 4 80
Chest muscles 65% 8 5 3 day (Wednesday)
Good morning (standing) 75% 5 5 1

3 day (Wednesday) % reps sets weight

Deficit deadlift 50% 3 1 50
60% 3 1 60 2
70% 2 4 70
Bench press 50% 4 1 50
60% 4 1 60
70% 4 1 70 3
75% 4 4 75
Deadlift from boxes 70% 3 1 70
80% 3 2 80
90% 2 2 90 4
95% 1 3 95 5
Triceps 70% 6 5
Abs 60% 10 4 5 day (Friday)
1
5 day (Friday) % reps sets weight
Squat 55% 5 1 55
65% 4 1 65
75% 3 1 75 2
85% 2 4 85
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 3
80% 3 5 80 4
Squat 50% 3 1 50 5
60% 3 1 60
70% 3 1 70 6 day (Saturday)
80% 2 4 80 1
Chest muscles 70% 6 5
 Good morning (sitting) 75% 5 5

6 day (Saturday) % reps sets weight 2

Deadlift (Pause below knees) 50% 3 1 50 3
60% 3 1 60 4
70% 3 1 70
75% 2 4 75
Incline Bench Press 85% 3 5
Dips 75% 5 5
Lat muscles 70% 6 5
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 2 5 80
Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
Chest muscles 65% 8 5 2
Barbell curls 70% 6 5
Abs 75% 5 5

3 day (Wednesday) % reps sets weight 3

Deadlift up to knees 50% 3 1 50 4
60% 3 1 60
70% 3 1 70 3 day (Wednesday)
75% 2 4 75 1
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85 2
Triceps 70% 6 5
Back extensions 65% 8 4

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 4 75 3
Bench press 50% 5 1 50 4
60% 4 1 60
70% 3 1 70 5 day (Friday)
75% 3 5 75 1
Chest muscles 70% 6 5
Dips 80% 4 5
Abs 60% 10 3
2
6 day (Saturday) % reps sets weight
Deadlift (Pause below knees) 50% 3 1 50
60% 3 1 60
 70% 3 1 70 3
75% 3 4 75
Incline Bench Press 85% 3 5
Lat muscles 70% 6 5 4
Back extensions 65% 8 4 5

6 day (Saturday)
1

4
5
6
week 4
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
100% 1 1 100
105% 1 1 105
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 3 75
Chest muscles 60% 10 5
Back extensions 65% 8 4

3 day (Wednesday) % reps sets weight

Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
100% 1 1 100
105% 1 1 105
Deadlift 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
100% 1 1 100
105% 1 1 105
Dips 80% 4 5
Lat muscles 65% 8 4

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 5 75
 Squat 50% 4 1 50
60% 4 1 60
70% 4 4 70
Chest muscles 65% 8 5
Abs 65% 8 4

6 day (Saturday) % reps sets weight

Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 4 75
Bench press 50% 5 1 50
60% 5 1 60
70% 5 4 70
Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 2 4 85
Dips 80% 4 5
Lat muscles 70% 6 5
Back extensions 65% 8 4
 Sheiko

Prep period 3 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 55% 5 1 55 3
65% 4 1 65
75% 3 1 75
85% 2 3 85
2 Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Squat 50% 3 1 50 3
60% 3 1 60 4
70% 3 1 70 5
80% 2 4 80
4 Chest muscles 70% 6 4 3 day (Wednesday)
5 Good morning (standing) 75% 5 5 1

3 day (Wednesday) % reps sets weight

1 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 1 75
80% 2 2 80
85% 1 2 85
75% 3 1 75 2
65% 5 1 65
55% 7 1 55
2 Deadlift from boxes 65% 3 1 65
75% 3 1 75 3
85% 3 2 85 4
90% 2 3 90 5
3 Triceps 70% 6 5
4 Lat muscles 70% 6 5 5 day (Friday)
5 Abs 65% 8 4 1

5 day (Friday) % reps sets weight

2 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
2 Bench press 50% 5 1 50
60% 4 1 60 2
70% 3 1 70
75% 2 5 75
3 Chest muscles 70% 6 5
4 Dips 75% 5 5 3
 5 Good morning (sitting) 75% 5 5 4
5
6 day (Saturday) % reps sets weight
1 Deficit deadlift 50% 3 1 50 6 day (Saturday)
60% 3 1 60 1
70% 2 4 70
2 Incline Bench Press 85% 3 5
3 Deadlift (Pause above knees) 50% 3 1 50
60% 3 1 60 2
70% 3 1 70
75% 2 4 75
4 Lat muscles 70% 6 5 3
4 Back Extensions 65% 8 4 4
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 3 4 80
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 2
80% 3 5 80
Chest muscles 65% 8 4
Barbell curls 65% 8 5
Good morning (standing) 75% 5 5 3
4
3 day (Wednesday) % reps sets weight 5
Bench press 50% 5 1 50
60% 4 1 60 3 day (Wednesday)
70% 3 1 70 1
80% 3 2 80
85% 2 2 85
80% 3 1 80
70% 5 1 70 2
60% 7 1 60
50% 9 1 50
Deadlift 50% 4 1 50
60% 4 1 60
70% 4 1 70
80% 4 4 80 3
Triceps 70% 6 5
Lat muscles 70% 6 5
Abs 60% 10 4
4
5 day (Friday) % reps sets weight 5
Squat 50% 5 1 50
60% 5 1 60 5 day (Friday)
65% 3 1 65 1
65% 7 1 65
65% 4 1 65
65% 8 1 65
65% 2 1 65
65% 6 1 65
Bench press 50% 5 1 50
60% 4 1 60 2
70% 3 1 70
80% 2 5 80
Dips 80% 4 5
 Chest muscles 70% 6 4 3
Back Extensions 75% 5 5 4

6 day (Saturday) % reps sets weight 6 day (Saturday)

Deadlift (Pause above knees) 50% 3 1 50 1
60% 3 1 60
70% 3 1 70
75% 2 4 75
Closegrip Bench Press 50% 3 1 50 2
60% 3 1 60 3
70% 3 4 70 4
Good morning (sitting) 75% 5 5
Leg press 70% 6 5
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85 2
80% 3 2 80
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 3
80% 3 5 80
Chest muscles 65% 8 4
Triceps 70% 6 5 4
Abs 60% 10 3 5

3 day (Wednesday) % reps sets weight 3 day (Wednesday)

Deadlift 55% 3 1 55 1
65% 3 1 65
75% 3 1 75
85% 2 4 85
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85 3
80% 3 2 80
Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 2 2 85 4
95% 1 3 95 5
Lat muscles 70% 6 5
Good morning (standing) 75% 5 5 5 day (Friday)
1
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
60% 5 1 60
70% 3 1 70 2
70% 5 1 70
70% 7 1 70
70% 6 1 70 3
70% 4 1 70 4
Bench press 50% 5 1 50 5
60% 4 1 60
70% 3 1 70 6 day (Saturday)
75% 3 5 75 1
 Chest muscles 70% 6 5
Dips 75% 5 5

6 day (Saturday) % reps sets weight 2

Deadlift 50% 3 1 50 3
60% 3 1 60
70% 3 1 70
80% 2 4 80 4
Press 75% 5 5 5
Lat muscles 70% 6 5
Back extensions 65% 8 4
week 4
1 day (Monday) % reps sets weight
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
Bench press 50% 4 1 50
60% 4 1 60
70% 4 4 70
Chest muscles 70% 6 4
Good morning (sitting) 75% 5 5

3 day (Wednesday) % reps sets weight

Deficit deadlift 50% 3 1 50
60% 3 1 60
65% 3 2 65
70% 2 3 70
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 4 75
Deadlift from boxes 70% 3 1 70
80% 3 1 80
90% 2 2 90
95% 1 3 95
Triceps 70% 6 5
Good morning (sitting) 75% 5 4

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
Bench press 50% 6 1 50
60% 6 1 60
70% 6 5 70
Chest muscles 70% 6 5
Lat muscles 70% 6 5
Abs 60% 10 4

6 day (Saturday) % reps sets weight

Deadlift (Pause below knees) 50% 3 1 50
 60% 3 1 60
70% 3 1 70
75% 2 4 75
Incline Bench Press 85% 3 5
Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 3 4 85
Dips 75% 5 5
Triceps 70% 6 5
 Sheiko
Comp period (5 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Bench press 55% 5 1 55 1
65% 4 1 65
75% 3 1 75
85% 2 3 85
2 Squat 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 3 4 80
3 Bench press 50% 5 1 50 3
60% 4 1 60 4
70% 3 1 70
80% 2 4 80 3 day (Wednesday)
4 Chest muscles 65% 8 4 1
5 Back Extensions 65% 8 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 1 60
70% 2 4 70
2 Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 3 4 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 2 2 80
90% 1 3 90 3
4 Lat Muscles 65% 8 4 4
5 Dips 80% 4 5
5 day (Friday)
5 day (Friday) % reps sets weight 1
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 3 85
2 Bench press 50% 3 1 50
60% 3 1 60 2
70% 3 1 70
80% 2 2 80
85% 2 3 85
80% 2 2 80 3
3 Chest muscles 70% 6 5 4
4 Triceps 70% 6 4
 6 day (Saturday)
6 day (Saturday) % reps sets weight 1
1 Incline Bench Press 85% 3 5 2
2 Deadlift from boxes 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 3 85 3
3 Lat muscles 70% 6 4 4
4 Good morning (standing) 80% 4 4
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 3 1 50 1
60% 3 1 60
70% 3 1 70
75% 2 3 75
Bench press 50% 3 1 50 2
60% 3 1 60
70% 3 1 70
75% 2 3 75
Chest muscles 70% 6 4 3
Back Extensions 65% 8 3 4

3 day (Wednesday) % reps sets weight 3 day (Wednesday)

Bench press 50% 3 1 50 1
60% 3 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90 2
95% 1 1 95
100% 1 1 100
Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70 3
80% 2 1 80
90% 1 1 90
95% 1 1 95
100% 1 1 100 4
Triceps 70% 6 4 5
Abs 65% 8 3
5 day (Friday)
5 day (Friday) % reps sets weight 1
Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 1 80 3
90% 1 1 90
95% 1 1 95
100% 1 1 100
Bench press 50% 3 1 50 3
60% 3 1 60 4
70% 3 1 70
75% 2 3 75 6 day (Saturday)
Chest muscles 70% 6 4 1
Good morning (standing) 80% 4 4 2
6 day (Saturday) % reps sets weight
Press 75% 5 5
Deadlift up to knees 50% 3 1 50 3
60% 3 1 60 4
70% 3 1 70
75% 2 3 75
Lat muscles 70% 6 4
Dips 80% 4 4
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 55% 3 1 55 1 Squat
65% 3 1 65
75% 2 2 75
85% 1 4 85
Bench press 50% 3 1 50 2 Bench press
60% 3 1 60
70% 3 1 70
80% 3 4 80
Chest muscles 70% 6 4
Back Extensions 65% 8 4 3 Chest muscles
4 Good morning (sitting)
3 day (Wednesday) % reps sets weight
Deadlift up to knees 50% 3 1 50 3 day (Wednesday)
60% 3 1 60 1 Bench press
70% 3 1 70
75% 2 3 75
Bench press 50% 3 1 50
60% 3 1 60 2 Deadlift
70% 3 1 70
80% 2 2 80
85% 1 3 85 3 Lat muscles
Deadlift 50% 3 1 50 4 Abs
60% 3 1 60
70% 3 1 70 5 day (Friday)
80% 2 4 80 1 Squat
Lat muscles 70% 6 4
Abs 65% 8 3

5 day (Friday) % reps sets weight 2 Bench press

Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80 3 Back Extensions
Bench press 50% 3 1 50
60% 3 1 60 6 day (Saturday)
70% 3 1 70 Rest
80% 2 5 80
Triceps 70% 6 5
Good morning (sitting) 80% 4 4

6 day (Saturday) % reps sets weight

Incline Bench Press 85% 3 5
Deadlift from boxes 55% 3 1 55
65% 3 1 65
 75% 3 1 75
85% 2 3 85
Lat muscles 70% 6 4
Dips 80% 4 4
 week 5
% reps sets weight 1 day (Monday) % reps sets
50% 3 1 50 1 Bench press 50% 3 1
60% 3 1 60 60% 3 1
70% 3 1 70 70% 2 2
80% 2 4 80 75% 1 3
50% 3 1 50 2 Deadlift 50% 3 1
60% 3 1 60 60% 3 1
70% 3 1 70 70% 2 3
80% 2 2 80 4 Abs 65% 8 3
85% 1 3 85
60% 6 4 3 day (Wednesday) % reps sets
80% 4 4 1 Squat 50% 3 1
60% 2 1
% reps sets weight 70% 1 3
50% 3 1 50 2 Bench press 50% 3 1
60% 3 1 60 60% 3 1
70% 3 1 70 70% 2 3
80% 2 2 80
50% 2 1 50 5-6-7 day
60% 2 1 60
70% 2 3 70 Competition
70% 6 3
65% 8 3

% reps sets weight

50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 3 75
50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
70% 6 3

% reps sets weight

weight
50
60
70
75
50
60
70

weight
50
60
70
50
60
70