Enter your maxes here:

Squat 100
Bench 100
Deadlift 100
Volume Calculations

Reps Poundage
MS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 6250 10150 6680 23080
2 86 127 70 283 5890 8620 4700 19210
3 131 200 114 445 8770 13070 7990 29830
4 88 106 94 288 6270 7480 6740 20490
Total 397 583 375 1355 27180 39320 26110 92610
339
MS Prep2 Squat Bench Dead Squat Bench Dead
1 80 204 90 374 5675 13625 6540 25840
2 91 163 83 337 6010 10940 6040 22990
3 84 191 107 382 5930 12835 7500 26265
4 85 148 69 302 5980 10280 4930 21190
5 95 186 78 359 6520 12245 5370 24135
6 85 148 69 302 5980 10280 4930 21190
Total 520 1040 496 2056 36095 70205 35310 141610
347 343
MS Prep3 Squat Bench Dead Squat Bench Dead
1 80 114 67 261 5645 7965 4840 18450
2 91 148 46 285 6040 10000 3300 19340
3 73 126 62 261 5115 8685 4460 18260
4 51 127 51 229 3530 8645 3780 15955
5 83 137 62 282 5810 9570 4520 19900
Total 378 652 288 1318 26140 44865 20900 91905
264
MS Comp Squat Bench Dead Squat Bench Dead
1 82 67 63 212 5700 4740 4440 14880
2 92 92 69 253 6450 6525 4950 17925
3 58 87 47 192 4050 6120 3240 13410
4 41 65 19 125 2770 4510 1270 8550
5 15 30 15 60 930 1870 930 3730
Total 288 341 213 842 19900 23765 14830 58495

#29 Squat Bench Dead Squat Bench Dead

1 74 108 55 237 4875 7035 3930 15840
2 101 106 52 259 6470 6855 3710 17035
3 77 100 48 225 5515 7150 3260 15925
4 90 140 30 260 5800 9450 2220 17470
Total 342 454 185 981 22660 30490 13120 66270

#30 Squat Bench Dead Squat Bench Dead

1 119 180 63 362 8090 11880 4600 24570
2 89 133 59 281 5890 8885 4060 18835
3 106 220 60 386 7190 14655 4525 26370
4 83 119 26 228 5810 8210 1850 15870
Total 397 652 208 1257 26980 43630 15035 85645

#31 Squat Bench Dead Squat Bench Dead

1 134 182 51 367 8890 11880 3580 24350
 2 88 98 44 230 5840 6635 2975 15450
3 81 227 42 350 5620 14945 3040 23605
4 86 85 18 189 5880 5990 1250 13120
Total 389 592 155 1136 26230 39450 10845 76525

#32 Squat Bench Dead Squat Bench Dead

1 59 60 13 132 3970 4165 920 9055
2 77 102 41 220 5395 7200 2810 15405
3 41 63 25 129 2790 4385 1680 8855
4 15 32 15 62 930 2020 950 3900
Total 192 257 94 543 13085 17770 6360 37215

#37 Squat Bench Dead Squat Bench Dead

1 74 142 70 286 4875 8795 4680 18350
2 93 113 57 263 6380 7410 3785 17575
3 109 162 63 334 7400 10530 4480 22410
4 83 118 26 227 5800 8110 1850 15760
Total 359 535 216 1110 24455 34845 14795 74095

#39 Squat Bench Dead Squat Bench Dead

1 70 82 46 198 4635 5365 3260 13260
2 102 111 52 265 6370 7265 3550 17185
3 58 100 40 198 4185 7150 2720 14055
4 90 140 30 260 5800 9450 2220 17470
Total 320 433 168 921 20990 29230 11750 61970

#40 Squat Bench Dead Squat Bench Dead

1 80 188 59 327 5615 12450 4460 22525
2 93 125 41 259 6370 8520 2690 17580
3 78 158 55 291 5490 10600 4145 20235
4 136 145 62 343 9290 9730 4355 23375
Total 387 616 217 1220 26765 41300 15650 83715
Intensity/Average %
Squat Bench Dead
67.9% 67.7% 68.9%
68.5% 67.9% 67.1%
66.9% 65.4% 70.1%
71.3% 70.6% 71.7%
68.5% 67.4% 69.6%

Squat Bench Dead

70.9% 66.8% 72.7%
66.0% 67.1% 72.8%
70.6% 67.2% 70.1%
70.4% 69.5% 71.4%
68.6% 65.8% 68.8%
70.4% 69.5% 71.4%
69.4% 67.5% 71.2%

Squat Bench Dead

70.6% 69.9% 72.2%
66.4% 67.6% 71.7%
70.1% 68.9% 71.9%
69.2% 68.1% 74.1%
70.0% 69.9% 72.9%
69.2% 68.8% 72.6%

Squat Bench Dead

69.5% 70.7% 70.5%
70.1% 70.9% 71.7%
69.8% 70.3% 68.9%
67.6% 69.4% 66.8%
62.0% 62.3% 62.0%
69.1% 69.7% 69.6%

Squat Bench Dead

65.9% 65.1% 71.5%
64.1% 64.7% 71.3%
71.6% 71.5% 67.9%
64.4% 67.5% 74.0%
66.3% 67.2% 70.9%

Squat Bench Dead

68.0% 66.0% 73.0%
66.2% 66.8% 68.8%
67.8% 66.6% 75.4%
70.0% 69.0% 71.2%
68.0% 66.9% 72.3%

Squat Bench Dead

66.3% 65.3% 70.2%
66.4% 67.7% 67.6%
69.4% 65.8% 72.4%
68.4% 70.5% 69.4%
67.4% 66.6% 70.0%

Squat Bench Dead

67.3% 69.4% 70.8%
70.1% 70.6% 68.5%
68.0% 69.6% 67.2%
62.0% 63.1% 63.3%
68.2% 69.1% 67.7%

Squat Bench Dead

65.9% 61.9% 66.9%
68.6% 65.6% 66.4%
67.9% 65.0% 71.1%
69.9% 68.7% 71.2%
68.1% 65.1% 68.5%

Squat Bench Dead

66.2% 65.4% 70.9%
62.5% 65.5% 68.3%
72.2% 71.5% 68.0%
64.4% 67.5% 74.0%
65.6% 67.5% 69.9%

Squat Bench Dead

70.2% 66.2% 75.6%
68.5% 68.2% 65.6%
70.4% 67.1% 75.4%
68.3% 67.1% 70.2%
69.2% 67.0% 72.1%
 Sheiko
Monthly training plan #29

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
75% 3 5 75
2 Squat 50% 5 1 50
60% 5 2 60
70% 5 5 70
3 Bench press 50% 5 1 50
60% 5 1 60
70% 4 4 70
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 3 4 75
2 Incline Bench press 6 4
3 Dip 5 5
4 Deadlift from boxes 55% 4 1 55
65% 4 1 65
75% 4 2 75
85% 3 4 85
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 5 1 60
70% 4 1 70
75% 3 2 75
80% 2 2 80
75% 3 2 75
70% 4 1 70
60% 6 1 60
50% 8 1 50
2 Dumbbell fly 10 5
3 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
75% 3 5 75
4 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 45% 3 2 45
55% 3 2 55
60% 2 4 60
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 4 75
2 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
3 Dumbbell fly 10 5
4 Deadlift from boxes 55% 4 1 55
65% 4 1 65
75% 4 2 75
80% 4 4 80
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
75% 3 1 75
65% 5 1 65
55% 7 1 55
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 5 2 60
70% 4 4 70
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 3 4 80
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 2 50
60% 3 2 60
65% 3 4 65
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 3 80
85% 2 2 85
80% 3 2 80
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 4 1 60
70% 4 2 70
80% 3 2 80
90% 2 3 90
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 7 80
3 Dumbbell fly 10 5
4 Press 4 5
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 55% 5 1 55
65% 5 1 65
75% 4 5 75
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 40
50% 4 2 50
60% 3 3 60
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 2 3 80
3 Bench press 50% 5 1 50
60% 5 1 60
70% 5 4 70
4 Dumbbell fly 10 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
80% 3 2 80
85% 2 2 85
80% 3 2 80
70% 4 1 70
60% 6 1 60
50% 8 1 50
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Monthly training plan #30

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 50% 5 1 50
60% 5 1 60
70% 5 5 70
4 Dumbbell fly 10 5
5 Squat 55% 5 1 55
65% 4 1 65
75% 3 5 75
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 4 2 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
85% 1 2 85
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 6 1 65
60% 8 1 60
55% 10 1 55
50% 12 1 50
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 60
70% 4 2 70
80% 3 3 80
90% 2 4 90
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 6 80
3 Dip 6 5
4 Squat 50% 5 1 50
60% 5 2 60
70% 4 4 70
5 French press 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 2 60
70% 3 2 70
75% 3 4 75
2 Bench press 50% 5 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
75% 3 2 75
70% 5 2 70
60% 7 1 60
50% 9 1 50
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 5 80
2 Squat 50% 5 1 50
60% 5 2 60
70% 5 5 70
3 Bench press 55% 4 1 55
65% 3 1 65
75% 2 5 75
4 Dip 8 5
5 Leg Press 6 5
6 Good morning (sitting) 6 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Squat 50% 6 1 50
60% 6 1 60
65% 6 4 65
4 Bench press 55% 5 1 55
65% 5 2 65
75% 4 4 75
5 Dumbbell fly 10 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
85% 1 2 85
80% 2 2 80
75% 3 2 75
70% 5 1 70
65% 7 1 65
60% 9 1 60
55% 11 1 55
50% 13 1 50
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 65
75% 5 2 75
85% 4 4 85
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 3 3 80
3 Bench press 50% 5 1 50
60% 5 2 60
70% 5 5 70
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
90% 1 2 90
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
80% 3 2 80
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
2 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Bench press 50% 5 1 50
60% 5 1 60
70% 5 5 70
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Monthly training plan #31

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
2 Squat 50% 5 1 50
60% 5 2 60
70% 2,4,6,8,7,5,3 1 70
3 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
4 Dumbbell fly 10 5
5 Squat 50% 5 1 50
60% 5 2 60
65% 4 4 65
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 2 60
70% 4 4 70
2 Bench press 50% 5 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
85% 1 2 85
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 6 1 65
60% 8 1 60
55% 10 1 55
50% 12 1 50
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 60
70% 4 1 70
80% 3 2 80
90% 2 4 90
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
2 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 6 80
3 Dip 6 5
4 Squat 55% 5 1 55
65% 5 1 65
75% 4 4 75
5 French press 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
3 Bench press 55% 5 1 55
65% 5 1 65
75% 5 4 75
4 Dumbbell fly 10 5
5 Leg press 6 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 3 4 65
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
85% 1 2 85
75% 3 1 75
65% 5 1 65
55% 7 1 55
3 Dumbbell fly 10 5
4 Deadlift 55% 3 1 55
65% 3 2 65
75% 3 2 75
85% 2 4 85
5 Lunge 5 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
85% 2 4 85
2 Incline Bench press 4 6
3 Squat 50% 6 1 50
60% 6 1 60
65% 6 4 65
4 Triceps 10 5
5 Back extension 10 4

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 5 1 60
70% 5,8,3,6,2,7,4 1 70
3 Bench press 55% 5 1 55
65% 5 1 65
70% 5 5 70
4 Dumbbell fly 10 5
5 Lunge 5 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
2 Bench press 50% 8 1 50
55% 7 1 55
60% 6 1 60
65% 5 1 65
70% 4 1 70
75% 3 2 75
80% 2 2 80
85% 1 2 85
80% 2 2 80
75% 3 1 75
70% 4 1 70
65% 6 1 65
60% 8 1 60
55% 10 1 55
50% 12 1 50
3 Deadlift from boxes 60% 4 1 60
70% 4 1 70
80% 3 2 80
90% 2 3 90
4 Leg press 5 5
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 3 3 80
3 Bench press 50% 5 1 50
60% 5 2 60
70% 5 5 70
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
80% 2 2 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
3 Dumbbell fly 10 5
4 Dip 8 5
5 Lunge 5 5
6 Back extension 10 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
80% 2 2 80
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 2 90
3 Dumbbell fly 10 5
4 Leg press 5 6
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 55% 5 1 55
65% 5 1 65
75% 4 5 75
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 5 1 60
70% 5 4 70
6 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #32

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 3 75
3 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 2 2 70
80% 2 1 80
90% 1 1 90
100%-105% 1 2-3 100-105
2 Bench press 50% 3 1 50
60% 3 1 60
70% 2 2 70
80% 2 1 80
90% 1 1 90
100%-105% 1 2-3 100-105
3 Deadlift 50% 3 1 50
60% 2 1 60
70% 2 2 70
80% 1 1 80
90% 1 1 90
100%-105% 1 2-3 100-105

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 4 75
2 Bench press 55% 3 1 55
65% 3 2 65
75% 3 6 75
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5
5 Abs 10 3

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 8 4
4 Squat 55% 3 1 55
65% 3 2 65
75% 3 4 75

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 2 2 60
65% 2 2 65
70% 1 3 70
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 3 6 80
3 Bench press 50% 4 1 50
60% 4 1 60
70% 4 4 70
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 3 80
85% 1 3 85
3 Dumbbell fly 8 4
4 Abs 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 5 75
4 Good morning (standing) 5 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 2 2 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 4 75
3 Abs 8 3

week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
60% 3 2 60
70% 2 2 70
75% 1 4 75
1 Deadlift 50% 3 1 50
60% 2 2 60
70% 2 4 70
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 2 3 70
2 Bench press 50% 3 1 50
60% 3 2 60
70% 2 3 70

5-6-7 day
Competition
 Sheiko
Monthly training plan #37

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
75% 3 5 75
2 Squat 50% 5 1 50
60% 5 2 60
70% 5 5 70
3 Dumbbell fly 10 5
4 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 5 1 50
60% 5 2 60
70% 4 2 70
75% 3 4 75
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 50
60% 5 2 60
70% 4 2 70
80% 3 4 80
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 7 1 50
55% 6 1 55
60% 5 1 60
65% 4 1 65
70% 3 2 70
75% 2 2 75
70% 3 2 70
65% 4 1 65
60% 6 1 60
55% 8 1 55
50% 10 1 50
2 Dumbbell fly 10 5
3 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
75% 3 5 75
4 French press 10 5
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 55
65% 3 1 65
75% 3 4 75
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 2 60
70% 4 4 70
2 Bench press 50% 5 1 50
60% 5 2 60
70% 4 5 70
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 3 5 75
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 3 6 75
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
75% 4 1 75
70% 5 1 70
60% 6 1 60
50% 7 1 50
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat 55% 3 1 55
65% 3 1 65
75% 2 4 75
6 Good morning (sitting) 6 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 50
60% 5 1 60
70% 5 5 70
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 4 2 70
75% 4 4 75
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 60
70% 5 2 70
80% 4 4 80
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Squat 50% 5 1 50
60% 5 1 60
70% 5 2 70
75% 4 5 75
3 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
2 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Bench press 50% 5 1 50
60% 5 1 60
70% 5 5 70
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Monthly training plan #39

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
75% 3 5 75
2 Squat 50% 5 1 50
60% 5 2 60
70% 5 5 70
3 Dumbbell press 6 6
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 3 4 75
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 55% 4 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 5 1 60
70% 4 1 70
75% 3 2 75
80% 2 2 80
75% 3 2 75
70% 4 1 70
60% 6 1 60
50% 8 1 50
2 Dumbbell fly 10 5
3 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
75% 3 5 75
4 Triceps 10 5
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 40% 4 2 40
50% 3 2 50
55% 3 4 55
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 4 75
2 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
3 Dumbbell fly 10 5
4 Deadlift from boxes 50% 4 1 50
60% 4 1 60
70% 4 2 70
75% 4 4 75
5 Barbell row 8 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
85% 1 2 85
75% 3 1 75
65% 5 1 65
55% 7 1 55
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 5 1 60
70% 4 4 70
5 Back extension 8 5
6 Dip 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 5 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Push up (wide grip) 10 5
5 Pistol squat 5 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 2 50
60% 3 2 60
65% 2 4 65
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
80% 3 2 80
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 4 1 60
70% 4 1 70
80% 3 2 80
90% 2 3 90
5 Lunge 5 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 7 80
3 Dumbbell fly 10 5
4 Press 4 5
5 Pull-up/Chin-up 8 5
6 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 55% 5 1 55
65% 5 1 65
75% 4 5 75
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 40
50% 4 2 50
60% 3 3 60
6 Back extension 10 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
3 Bench press 50% 5 1 50
60% 5 1 60
70% 5 4 70
4 Pull-up/Chin-up 8 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
80% 3 2 80
85% 2 2 85
80% 3 2 80
70% 4 1 70
60% 6 1 60
50% 8 1 50
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #40

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 5 75
4 Dumbbell fly 10 5
5 Leg press 6 6
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 4 2 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
2 Bench press 50% 8 1 50
55% 7 1 55
60% 6 1 60
65% 5 1 65
70% 4 1 70
75% 3 2 75
80% 2 2 80
85% 1 3 85
80% 2 2 80
75% 3 1 75
70% 4 1 70
65% 6 1 65
60% 8 1 60
55% 10 1 55
50% 12 1 50
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 60
70% 4 1 70
80% 3 2 80
90% 3 2 90
100% 2 3 100
5 Lunge 5 6
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 6 80
3 Dip 6 5
4 Squat 55% 5 1 55
65% 4 1 65
75% 3 4 75
5 Triceps 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
75% 3 4 75
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 2 4 65
2 Bench press 50% 5 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 3 80
75% 3 2 75
70% 5 2 70
60% 7 1 60
50% 9 1 50
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
5 Leg press 5 6
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 7 80
2 Squat 50% 5 1 50
60% 5 1 60
70% 5 2 70
75% 4 4 75
3 Push-up (wide grip) 8 5
4 Leg extension 10 5
5 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
90% 2 3 90
3 Squat 55% 4 1 55
65% 4 1 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
80% 2 2 80
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 3 80
75% 3 2 75
70% 5 1 70
60% 9 1 60
50% 11 1 50
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 65
75% 5 2 75
85% 4 4 85
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 4 85
3 Bench press 50% 6 1 50
60% 6 1 60
70% 6 4 70
4 Dumbbell fly 10 5
5 Leg press 6 6
6 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 4 85
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 5 1 60
70% 5 1 70
75% 4 4 75
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 3 5 75
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 3 3 80
75% 4 2 75
70% 5 2 70
65% 6 1 65
60% 8 1 60
55% 10 1 55
50% 10 1 50
3 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
4 Dumbbell fly 10 5
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
80% 3 3 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
3 Squat 50% 6 1 50
60% 6 1 60
65% 6 4 65
4 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 5 1 60
70% 4 5 70
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 6 1 65
60% 8 1 60
50% 10 1 50
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 4 5 70
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Bench press 55% 5 1 55
65% 4 1 65
75% 3 5 75
4 Dumbbell fly 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 2 50
60% 2 4 60
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 60% 4 1 60
70% 4 2 70
80% 3 2 80
90% 2 4 90
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 4 1 55
65% 4 2 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 2 4 65
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 3 80
75% 3 2 75
70% 4 1 70
60% 6 1 60
50% 8 1 50
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 55% 5 1 55
65% 4 1 65
75% 3 5 75
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 5 1 60
70% 4 4 70
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Press 5 5
2 Incline Bench press 4 6
3 Dip (with weights) 8 5
4 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 2 5 75
5 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 5 1 60
70% 5 5 70
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 8 1 50
55% 7 1 55
60% 6 1 60
65% 5 1 65
70% 4 1 70
75% 3 2 75
80% 2 2 80
85% 1 2 85
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 6 1 65
60% 8 1 60
55% 10 1 55
50% 12 1 50
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 4 5 70
5 Good morning (sitting) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 50% 6 1 50
60% 6 1 60
65% 6 4 65
5 Dip (with weights) 6 6
6 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 3 4 65
2 Bench press 50% 6 1 50
60% 6 1 60
65% 6 5 65
3 Triceps 6 5
4 Deadlift off boxes 60% 4 1 60
70% 4 2 70
80% 4 2 80
85% 4 4 85
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 7 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
3 Dip 6 5
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
70% 2 4 70
2 Bench press 50% 5 1 50
60% 5 1 60
70% 5 2 70
75% 4 5 75
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

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

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 60% 4 1 60
70% 4 1 70
80% 3 2 80
90% 3 4 90
5 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 5 75
4 Dumbbell fly 10 5
5 Bottom up squat 5 5
6 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 2 4 65
2 Bench press 50% 5 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
85% 1 3 85
80% 2 2 80
75% 3 2 75
70% 4 2 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
5 Leg press 5 6
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
3 Dip (weighted) 5 5
4 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 3 4 75
2 Bench press 50% 6 1 50
60% 6 1 60
65% 6 5 65
3 Deadlift off boxes 70% 4 1 70
80% 3 2 80
90% 3 2 90
100% 2 3 100
4 Leg press 6 6
5 Back extension 10 4
6 Abs 10 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
3 Bench press 50% 5 1 50
60% 5 1 60
70% 5 5 70
4 Leg press 5 6
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 4 2 70
75% 3 2 75
80% 2 3 80
75% 3 2 75
70% 4 1 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
2 Dumbbell fly 10 5
3 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
4 Bottom up squat 5 6
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dip (weighted) 6 5
4 Squat 50% 6 1 50
60% 6 2 60
65% 6 3 65
5 Back extension 10 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 5 1 50
60% 5 2 60
70% 4 4 70
2 Incline bench press 3 5
3 Triceps 10 5
4 Deadlift from boxes 75% 4 2 75
85% 3 2 85
95% 3 4 95
5 Leg press 5 6
5 Abs 8 3

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
3 Bench press 55% 5 1 55
65% 4 1 65
75% 3 4 75
4 Dumbbell fly 10 5
5 Bottom up squat 5 6
6 Back extension 10 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 2 5 75
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 2 75
80% 2 2 80
85% 1 2 85
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
3 Deadlift from boxes 65% 4 1 65
75% 4 2 75
85% 4 4 85
4 Leg press 6 6
5 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 55% 4 1 55
65% 4 1 65
75% 4 4 75
5 Good morning (sitting) 6 6

6 day (Saturday) % reps sets weight

1 Deadlift off boxes 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 5 2 60
70% 5 5 70
3 Triceps 10 5
4 Snatch grip rack pull 50% 4 1 50
(slow eccentric) 60% 4 2 60
65% 4 4 65
5 Bottom up squat 6 6
5 Abs 10 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
80% 3 2 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
3 Dumbbell fly 10 5
4 Squat 55% 5 1 55
65% 4 1 65
75% 3 5 75
5 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Leg press 5 6
5 Back extension 8 4

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 50% 5 1 50
60% 5 1 60
70% 5 4 70
4 Dumbbell fly 10 5
5 Bottom up squat 5 5
6 Back extension 10 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 2 4 75
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 3 85
95% 1 3 95
5 Leg press 6 6
6 Good morning 5 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 5 1 55
65% 4 1 65
75% 3 4 75
4 Dumbbell fly 10 5
5 Leg press 4 6
6 Good morning (sitting) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 2 75
80% 2 3 80
75% 3 2 75
70% 4 1 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
3 Dumbbell fly 8 4
4 Deadlift to knees 50% 4 1 50
60% 4 1 60
70% 3 5 70
5 Leg press 4 6
6 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 8 4
4 Squat 50% 5 1 50
60% 5 1 60
70% 5 5 70
5 Triceps 10 5
6 Good morning 5 5

6 day (Saturday) % reps sets weight

1 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
2 Dip 4 5
3 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
5 Bottom up squat 5 6
5 Abs 10 3

week 6
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
90% 1 2 90
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
80% 2 2 80
3 Dumbbell fly 6 3
4 Squat 55% 5 1 55
65% 4 2 65
75% 3 4 75
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 3 80
75% 3 2 75
70% 4 1 70
60% 6 1 60
50% 8 1 50
2 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
90% 2 4 90
3 Triceps 10 5
4 Leg press 5 6
5 Abs 6 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Leg press 5 6

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 3 5 65
2 Incline Bench press 4 6
3 Dip 6 5
4 Snatch grip deadlift 50% 4 1 50
60% 4 2 60
65% 4 4 65
5 Leg press 7 6
6 Abs 10 4
 Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 4 80
5 Triceps 10 5
6 Back extension 10 5

3 day (Wednesday) % reps sets weight

1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 5 85
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 50% 5 1 50
60% 5 1 60
70% 4 4 70
4 Dumbbell fly 10 5
5 Abs 10 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dip (weighted) 4 5
4 Leg press 5 5
5 Good morning (standing) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 4 75
2 Incline bench press 3 6
3 Lats 10 5
4 Deadlift off boxes 60% 4 1 60
70% 4 1 70
80% 3 2 80
90% 2 3 90
5 Squat (deep) 5 5
6 Abs 8 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Leg curl 8 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 4 75
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 2 75
80% 2 2 80
85% 1 3 85
75% 3 1 75
65% 5 1 65
55% 7 1 55
3 Dumbbell fly 10 5
4 Squat (deep) 4 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
3 Dumbbell fly 10 5
4 Squat 50% 6 1 50
60% 6 1 60
65% 6 4 65
5 Shoulders 8 5
6 Back extension 8 4

6 day (Saturday) % reps sets weight

1 Narrow grip bench press 50% 5 1 50
60% 4 1 60
70% 3 5 70
2 Deadlift from boxes 55% 4 1 55
65% 4 1 65
75% 3 2 75
85% 3 4 85
3 Triceps 10 5
4 Lats 10 5
5 Abs 8 4

week 3
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
4 Dumbbell fly 10 5
5 Triceps 10 5
6 Back extension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 5 75
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 2 80
90% 2 3 90
4 Squat (deep) 5 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 5 1 60
70% 4 4 70
3 Dip 4 5
4 Triceps 8 5
5 Leg extension 8 5
6 Abs 10 4

week 4
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 5 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
80% 2 2 80
3 Dumbbell bench press 6 5
4 Dumbbell fly 10 5
5 Leg curl 8 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
80% 3 2 80
85% 2 3 85
80% 3 1 80
75% 4 1 75
70% 5 1 70
65% 6 1 65
60% 7 1 60
55% 8 1 55
50% 9 1 50
3 Dumbbell fly 8 4
4 Back extension 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat (deep) 4 5
6 Abs 10 4

6 day (Saturday) % reps sets weight

1 Deadlift off boxes 55% 3 1 55
65% 3 1 65
75% 3 2 75
85% 3 4 85
2 Incline bench press 4 5
3 Dip 8 5
4 Good morning (sitting) 5 5
5 Leg press 5 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 3 80
85% 2 3 85
3 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
4 Dumbbell fly 10 5
5 Triceps 10 5
6 Back extension 8 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
70% 2 4 70
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 3 2 85
95% 2 3 95
4 Squat (deep) 4 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 5 85
3 Dumbbell fly 10 5
4 Squat 55% 5 1 55
65% 5 1 65
75% 4 4 75
5 Dumbbell bench press 6 5
6 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 5 1 60
70% 5 5 70
3 Triceps 10 5
4 Leg extension 10 5
5 Abs 8 4
 Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 3 75
3 Dumbbell fly 8 4
4 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 1 90
95%-100% 1 2-3 95-100
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 1 90
95%-100% 1 2-3 95-100
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 2 70
80% 2 1 80
90% 1 1 90
95%-100% 1 2-3 95-100

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 6 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 55% 3 1 55
65% 3 1 65
75% 3 4 75
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 4 4 70
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 55% 3 1 55
65% 3 1 65
75% 3 2 75
85% 3 4 85
5 Abs 10 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 2 90
80% 2 2 80
3 Dumbbell fly 8 4
4 Squat 50% 4 1 50
60% 4 1 60
70% 4 4 70
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Deadlift up to knees 55% 3 1 55
65% 3 1 65
75% 3 4 75
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
85% 1 3 85
3 Dumbbell fly 10 5
4 Squat 55% 3 1 55
65% 3 1 65
75% 2 4 75
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Bench press 55% 3 1 55
65% 3 2 65
75% 3 5 75
2 Dip 4 5
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 6 80
4 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
85% 1 2 85
2 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
3 Bench press 55% 3 1 55
65% 3 1 65
75% 2 4 75
4 Dumbbell fly 8 4
5 Good morning (standing) 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 3 6 80
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 2 70
80% 2 5 80
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
85% 1 2 85
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
3 Dumbbell fly 8 4
4 Squat 55% 3 1 55
65% 3 1 65
75% 3 4 75
5 Good morning (sitting) 4 4

6 day (Saturday) % reps sets weight

1 Incline Bench press 3 5
2 Dip 4 5
3 Deadlift 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 3 4 75
4 Abs 8 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
3 Dumbbell fly 6 4
4 Good morning (standing) 4 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 2 4 80
2 Dumbbell fly 6 3
3 Deadlift 50% 3 1 50
60% 2 2 60
70% 2 2 70
75% 2 4 75
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 4 80
3 Dumbbell fly 6 3
4 Good morning (sitting) 4 4

6 day (Saturday)
Rest

week 5
1 day (Monday) % reps sets weight
1 Deadlift 50% 3 1 50
60% 3 2 60
70% 2 3 70
2 Bench press 50% 3 1 50
60% 3 2 60
70% 2 2 70
75% 1 2 75
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 2 3 70
2 Bench press 50% 3 1 50
60% 3 2 60
70% 2 3 70

5-6-7 day
Competition
WEEK 1 Full gear Partial gear/Partial ROM Raw Maxes
DAY 1 (MON) Squat 100 100 100
bench 100 100 100
reps sets % FULL Partial Raw deadlift 100 100 100

Squat 5 1 55% 55.0 55.0 55.0 CHANGE ONLY THIS BOX!!!!!!!

4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0 DAY 4 (FRI)
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0 reps sets % FULL Partial Raw
4 1 60% 60.0 60.0 60.0 Squat 5 1 50% 50.0 50.0 50.0
3 2 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.0
3 5 80% 80.0 80.0 80.0 3 2 70% 70.0 70.0 70.0
Squat 5 1 50% 50.0 50.0 50.0 3 5 80% 80.0 80.0 80.0
4 1 60% 60.0 60.0 60.0 Bench Press 5 1 50% 50.0 50.0 50.0
3 1 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.0
2 4 80% 80.0 80.0 80.0 3 2 70% 70.0 70.0 70.0
Dumbbell fly 10 5 3 6 80% 80.0 80.0 80.0
Inc. DB press 10 4 Squat 5 1 55% 55.0 55.0 55.0
5 1 65% 65.0 65.0 65.0
DAY 2 (TUES) 4 4 75% 75.0 75.0 75.0
Triceps 10 5
reps sets % FULL Partial Raw Abs 10 3
Dead on box 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0 DAY 5 (SAT)
2 4 70% 70.0 70.0 70.0
Bench Press 4 5 reps sets % FULL Partial Raw
Floor Press 3 5 Dead to Knees 3 1 50% 50.0 50.0 50.0
Lat Pull down 6 5 3 1 60% 60.0 60.0 60.0
Abs 10 4 3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
DAY 3 (WED) Bench Press 5 1 55% 55.0 55.0 55.0
5 1 65% 65.0 65.0 65.0
reps sets % FULL Partial Raw 4 5 75% 75.0 75.0 75.0
Deadlift 3 1 50% 50.0 50.0 50.0 Floor Press 3 5
3 1 60% 60.0 60.0 60.0 Rev Band DL 3 1 65% 65.0 65.0 65.0
3 2 70% 70.0 70.0 70.0 3 1 75% 75.0 75.0 75.0
3 2 80% 80.0 80.0 80.0 3 2 85% 85.0 85.0 85.0
2 4 85% 85.0 85.0 85.0 3 4 95% 95.0 95.0 95.0
Bench Press 5 1 55% 55.0 55.0 55.0 Leg Press 4 5
4 1 65% 65.0 65.0 65.0 Abs 8 3
3 2 75% 75.0 75.0 75.0
2 5 85% 85.0 85.0 85.0
Dumbbell fly 10 5
Squat with Bands 4 5
Good Mornings 8 4
WEEK 2
DAY 1 (MON)
reps sets % FULL Partial Raw
Bench Press 5 1 50% 50.0 50.0 50.0 0 Full gear Partial gear/Partial ROM Raw Maxes
4 1 60% 60.0 60.0 60.0 Squat 100 100 100.0
3 2 70% 70.0 70.0 70.0 bench 100 100 100.0
2 2 80% 80.0 80.0 80.0 deadlift 100 100 100.0

1 3 90% 90.0 90.0 90.0 DO NOT TYPE HERE!!!!

Squat 5 1 50% 50.0 50.0 50.0
4 1 65% 65.0 65.0 65.0 DAY 4 (FRI)
3 1 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0 reps sets % FULL Partial Raw
Bench Press 5 1 55% 55.0 55.0 55.0 Squat 5 1 50% 50.0 50.0 50.0
4 1 65% 65.0 65.0 65.0 4 1 60% 60.0 60.0 60.0
3 1 75% 75.0 75.0 75.0 3 2 70% 70.0 70.0 70.0
2 4 85% 85.0 85.0 85.0 2 2 80% 80.0 80.0 80.0
Dumbbell fly 10 5 1 3 90% 90.0 90.0 90.0
Good Mornings 5 5 2 2 80% 80.0 80.0 80.0
Bench Press 5 1 50% 50.0 50.0 50.0
DAY 2 (TUES) 4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
reps sets % FULL Partial Raw 2 6 80% 80.0 80.0 80.0
Dead on Box 3 1 55% 55.0 55.0 55.0 Floor Press 2 6
2 2 65% 65.0 65.0 65.0 Dumbbell fly 10 5
1 5 75% 75.0 75.0 75.0 Abs 8 3
Incline Bench 4 6
Floor Press 3 5 DAY 5 (SAT)
Lat Pull Down 6 5
Abs 8 4 reps sets % FULL Partial Raw
Deadlift 3 1 55% 55.0 55.0 55.0
DAY 3 (WED) 3 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
reps sets % FULL Partial Raw 2 5 85% 85.0 85.0 85.0
Deadlifts 3 1 50% 50.0 50.0 50.0 Bench Press 4 1 55% 55.0 55.0 55.0
3 1 60% 60.0 60.0 60.0 4 1 65% 65.0 65.0 65.0
3 2 70% 70.0 70.0 70.0 4 5 75% 75.0 75.0 75.0
2 2 80% 80.0 80.0 80.0 Triceps 10 5
1 3 90% 90.0 90.0 90.0 Deadlift 4 1 50% 50.0 50.0 50.0
Bench Press 5 1 50% 50.0 50.0 50.0 4 4 60% 60.0 60.0 60.0
4 2 60% 60.0 60.0 60.0 Good Mornings 5 5
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Rev Band DL 4 1 65% 65.0 65.0 65.0
4 2 75% 75.0 75.0 75.0
 4 4 85% 85.0 85.0 85.0
Good Mornings 8 4
WEEK 3
DAY 1 (MON)
reps sets % FULL Partial Raw 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 5 1 55% 55.0 55.0 55.0 Squat 100 100 100.0
4 1 65% 65.0 65.0 65.0 bench 100 100 100.0
3 2 75% 75.0 75.0 75.0 deadlift 100 100 100.0

2 5 85% 85.0 85.0 85.0 DO NOT TYPE HERE!!!!

Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0 DAY 4 (FRI)
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0 reps sets % FULL Partial Raw
3 1 70% 70.0 70.0 70.0 Squat 5 1 50% 50.0 50.0 50.0
3 4 80% 80.0 80.0 80.0 5 1 60% 60.0 60.0 60.0
Dumbbell fly 10 5 5 1 70% 70.0 70.0 70.0
Good Mornings 8 4 4 4 75% 75.0 75.0 75.0
Bench Press 5 1 50% 50.0 50.0 50.0
DAY 2 (TUES) 4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
reps sets % FULL Partial Raw 3 7 80% 80.0 80.0 80.0
Dead on box 3 2 50% 50.0 50.0 50.0 Dumbbell fly 10 5
3 2 60% 60.0 60.0 60.0 Lat Pull Down 5 5
2 6 65% 65.0 65.0 65.0 Good Mornings 8 4
Bench Press 5 1 55% 55.0 55.0 55.0
4 2 65% 65.0 65.0 65.0 DAY 5 (SAT)
3 4 75% 75.0 75.0 75.0
Floor Press 3 5 reps sets % FULL Partial Raw
Squat with Bands 4 5 Deadlift 3 1 50% 50.0 50.0 50.0
Good Mornings 5 5 3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
DAY 3 (WED) 3 2 80% 80.0 80.0 80.0
reps sets % FULL Partial Raw 2 4 85% 85.0 85.0 85.0
Dead to knees 3 1 50% 50.0 50.0 50.0 Bench Press 5 1 55% 55.0 55.0 55.0
3 1 60% 60.0 60.0 60.0 5 2 65% 65.0 65.0 65.0
3 2 70% 70.0 70.0 70.0 4 5 75% 75.0 75.0 75.0
3 4 75% 75.0 75.0 75.0 Rev Band DL 4 1 60% 60.0 60.0 60.0
Bench Press 5 1 50% 50.0 50.0 50.0 7 1 70% 70.0 70.0 70.0
4 1 60% 60.0 60.0 60.0 4 2 80% 80.0 80.0 80.0
3 2 70% 70.0 70.0 70.0 4 4 90% 90.0 90.0 90.0
3 2 80% 80.0 80.0 80.0 Triceps 10 5
Deadlift 3 1 50% 50.0 50.0 50.0 Squats with Bands 4 5
3 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
 3 5 80% 80.0 80.0 80.0
Incline Bench 4 5
Good Mornings 5 5
WEEK 4
DAY 1 (MON)
reps sets % FULL Partial Raw
Squat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0 0 Full gear Partial gear/Partial ROM Raw Maxes
3 2 75% 75.0 75.0 75.0 Squat 100 100 100.0
2 4 85% 85.0 85.0 85.0 bench 100 100 100.0
Bench Press 5 1 50% 50.0 50.0 50.0 deadlift 100 100 100.0

4 1 60% 60.0 60.0 60.0 DO NOT TYPE HERE!!!!

3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Squat 5 1 50% 50.0 50.0 50.0 DAY 4 (FRI)
4 2 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw
3 4 80% 80.0 80.0 80.0 Squat 5 1 50% 50.0 50.0 50.0
Good Mornings 8 5 4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
DAY 2 (TUES) 3 6 80% 80.0 80.0 80.0
Bench Press 5 1 50% 50.0 50.0 50.0
reps sets % FULL Partial Raw 4 1 60% 60.0 60.0 60.0
Dead on box 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.0
3 1 60% 60.0 60.0 60.0 3 2 80% 80.0 80.0 80.0
2 2 70% 70.0 70.0 70.0 2 3 85% 85.0 85.0 85.0
1 3 75% 75.0 75.0 75.0 3 3 80% 80.0 80.0 80.0
Floor Press 2 6 Dumbbell fly 10 5
Lat Pull Down 5 5 Abs 8 4
Abs 8 3
DAY 5 (SAT)
DAY 3 (WED)
reps sets % FULL Partial Raw reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0 Dead to Knees 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0 3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0 3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0 2 5 80% 80.0 80.0 80.0
2 4 85% 85.0 85.0 85.0 Floor Press 3 5
Bench Press 5 1 50% 50.0 50.0 50.0 Dumbell OHP 5 6
4 1 60% 60.0 60.0 60.0 Deadlift 4 1 50% 50.0 50.0 50.0
3 2 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.0
3 2 80% 80.0 80.0 80.0 4 4 65% 65.0 65.0 65.0
2 2 90% 90.0 90.0 90.0 Leg Press 4 5
Rev Band DL 3 1 65% 65.0 65.0 65.0
3 1 75% 75.0 75.0 75.0
 3 2 85% 85.0 85.0 85.0
3 2 95% 95.0 95.0 95.0
2 2 105% 105.0 105.0 105.0
Good Mornings 2 2
WEEK 5
DAY 1 (MON)
reps sets % FULL Partial Raw
Squat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0 0 Full gear Partial gear/Partial ROM Raw Maxes
4 1 60% 60.0 60.0 60.0 Squat 100 100 100.0
3 2 70% 70.0 70.0 70.0 bench 100 100 100.0
3 6 80% 80.0 80.0 80.0 deadlift 100 100 100.0

Dumbbell fly 10 5 DO NOT TYPE HERE!!!!

Squat 5 1 50% 50.0 50.0 50.0 DAY 4 (FRI)
4 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw
2 4 80% 80.0 80.0 80.0 Bench Press 5 1 50% 50.0 50.0 50.0
Good Mornings 5 5 4 1 60% 60.0 60.0 60.0
Abs 10 4 3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
DAY 2 (TUES) Squat 5 1 50% 50.0 50.0 50.0
reps sets % FULL Partial Raw 4 1 60% 60.0 60.0 60.0
Dead on box 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.0
3 2 60% 60.0 60.0 60.0 3 6 80% 80.0 80.0 80.0
2 5 70% 70.0 70.0 70.0 Bench Press 5 1 50% 50.0 50.0 50.0
Bench Press 3 1 55% 55.0 55.0 55.0 5 1 60% 60.0 60.0 60.0
3 2 65% 65.0 65.0 65.0 5 4 70% 70.0 70.0 70.0
3 5 75% 75.0 75.0 75.0 Dumbbell fly 10 5
Lat Pull Down 6 5 Leg Presses 10 5
Good Mornings 8 4
DAY 3 (WED)
reps sets % FULL Partial Raw
Deadlift 3 1 55% 55.0 55.0 55.0 DAY 5 (SAT)
3 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0 reps sets % FULL Partial Raw
2 4 85% 85.0 85.0 85.0 Deadlift 3 1 50% 50.0 50.0 50.0
Bench Press 5 1 50% 50.0 50.0 50.0 3 1 60% 60.0 60.0 60.0
4 1 60% 60.0 60.0 60.0 3 2 70% 70.0 70.0 70.0
3 2 70% 70.0 70.0 70.0 2 6 80% 80.0 80.0 80.0
3 2 80% 80.0 80.0 80.0 Incline Bench 3 5
2 4 85% 85.0 85.0 85.0 Floor Press 2 5
Dumbbell fly 10 5 Triceps 10 5
Rev Band DL 3 1 60% 60.0 60.0 60.0
 3 1 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
3 2 90% 90.0 90.0 90.0
2 3 100% 100.0 100.0 100.0
Abs 8 4
WEEK 1 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
DAY 1 (MON) bench 100 100 100
deadlift 100 100 100

reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!

Squat 3 1 50% 50.0 50.0 50.0 DAY 4 (FRI)
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw
2 2 80% 80.0 80.0 80.0 Squat 3 1 50% 50.0 50.0 50.0
1 3 90%-95% 90 - 95 90 - 95 90 - 95 3 1 60% 60.0 60.0 60.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.0
3 1 60% 60.0 60.0 60.0 2 6 80% 80.0 80.0 80.0
3 2 70% 70.0 70.0 70.0 Bench Press 3 1 55% 55.0 55.0 55.0
2 2 80% 80.0 80.0 80.0 3 1 65% 65.0 65.0 65.0
1 3 90%-95% 90 - 95 90 - 95 90 - 95 3 2 75% 75.0 75.0 75.0
Dumbbell fly 10 5 2 3 85% 85.0 85.0 85.0
Triceps 8 5 3 2 80% 80.0 80.0 80.0
Good morning (Standing) 8 4 Floor Press 3 5
Dumbbell fly 8 4
DAY 2 (TUES) Good morning (standing) 8 4
REST!
DAY 5 (SAT)
DAY 3 (WED)
reps sets % FULL Partial Raw
reps sets % FULL Partial Raw Deads on blocks 3 1 50% 50.0 50.0 50.0
Deadlift 3 1 50% 50.0 50.0 50.0 3 2 60% 60.0 60.0 60.0
3 1 60% 60.0 60.0 60.0 2 4 70% 70.0 70.0 70.0
3 2 70% 70.0 70.0 70.0 Bench Press 3 1 50% 50.0 50.0 50.0
2 2 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0
1 3 90%-95% 90 - 95 90 - 95 90 - 95 3 2 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0 2 5 80% 80.0 80.0 80.0
3 1 60% 60.0 60.0 60.0 Dumbbell fly 8 4
3 1 70% 70.0 70.0 70.0 Deadlifts 3 1 50% 50.0 50.0 50.0
3 6 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0
Dead to Knees 3 1 65% 65 65 65 3 2 70% 70.0 70.0 70.0
3 2 75% 75 75 75 2 5 80% 80.0 80.0 80.0
3 4 85% 85 85 85 Abs 8 3
Abs 8 3
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
WEEK 2 bench 100 100 100
deadlift 100 100 100
DAY 1 (MON) DO NOT TYPE HERE!!!!
DAY 4 (FRI)
reps sets % FULL Partial Raw
Bench Press 3 1 55% 55.0 55.0 55.0 reps sets % FULL Partial Raw
3 1 65% 65.0 65.0 65.0 Bench Press 3 1 50% 50.0 50.0 50.0
3 2 75% 75.0 75.0 75.0 3 1 60% 60.0 60.0 60.0
2 4 85% 85.0 85.0 85.0 3 2 70% 70.0 70.0 70.0
Squat 3 1 55% 55.0 55.0 55.0 2 5 80% 80.0 80.0 80.0
3 1 65% 65.0 65.0 65.0 Squat 3 1 50% 50.0 50.0 50.0
3 2 75% 75.0 75.0 75.0 3 1 60% 60.0 60.0 60.0
2 3 85% 85.0 85.0 85.0 3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0 3 5 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50 50 50 Bench Press 3 1 55% 55.0 55.0 55.0
3 1 60% 60 60 60 3 1 65% 65.0 65.0 65.0
3 1 70% 70 70 70 3 4 75% 75.0 75.0 75.0
3 4 80% 80 80 80 Dumbbell fly 8 4
Dumbbell fly 8 4 Good morning (standing) 5 4
Good Mornings (sitting) 8 3
DAY 5 (SAT)
DAY 2 (TUES)
REST! reps sets % FULL Partial Raw
DAY 3 (WED) Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
reps sets % FULL Partial Raw 3 2 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 5 80% 80.0 80.0 80.0
3 1 60% 60.0 60.0 60.0 Incline Dumbell Press 3 5
3 2 70% 70.0 70.0 70.0 Floor Press 3 5
3 6 80% 80.0 80.0 80.0 Leg Press 4 4
Deadlifts 3 1 50% 50.0 50.0 50.0 Abs 8 3
3 2 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 3 80% 80.0 80.0 80.0
2 3 85% 85.0 85.0 85.0
3 2 80% 80.0 80.0 80.0
Floor Press 2 5
Abs 8 3
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
WEEK 3 bench 100 100 100
deadlift 100 100 100
DAY 1 (MON) DAY 4 (FRI) DO NOT TYPE HERE!!!!
reps sets % FULL Partial Raw reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0 Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0 3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0 3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0 2 5 80% 80.0 80.0 80.0
1 3 85% 85.0 85.0 85.0 Bench Press 3 1 50% 50.0 50.0 50.0
2 2 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.0
3 1 60% 60.0 60.0 60.0 2 5 80% 80.0 80.0 80.0
3 2 70% 70.0 70.0 70.0 Dumbbell fly 10 5
3 6 80% 80.0 80.0 80.0 Good Mornings (standing) 4 4
Dumbbell fly 8 4
Leg Press 4 4 DAY 5 (SAT)
Good morning (sitting) 8 3
reps sets % FULL Partial Raw
DAY 2 (TUES) Deadlift 3 1 50% 50.0 50.0 50.0
REST 3 1 60% 60.0 60.0 60.0
DAY 3 (WED) 3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
reps sets % FULL Partial Raw Bench Press 3 1 55% 55.0 55.0 55.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 1 65% 65.0 65.0 65.0
3 1 60% 60.0 60.0 60.0 3 4 75% 75.0 75.0 75.0
3 2 70% 70.0 70.0 70.0 Rev Band DL 4 1 60% 60.0 60.0 60.0
3 2 80% 80.0 80.0 80.0 4 1 70% 70.0 70.0 70.0
2 2 85% 85.0 85.0 85.0 4 2 80% 80.0 80.0 80.0
3 3 80% 80.0 80.0 80.0 4 4 90% 90.0 90.0 90.0
Deadlifts 3 1 50% 50.0 50.0 50.0 Good mornings (sitting) 6 4
3 1 60% 60.0 60.0 60.0 Abs 8 3
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0
1 3 85% 85.0 85.0 85.0
2 3 80% 80.0 80.0 80.0
Floor Press 2 4
Abs 8 3
WEEK 4 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
DAY 1 (MON) bench 100 100 100
deadlift 100 100 100

reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!

Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0 DAY 4 (FRI)
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0 reps sets % FULL Partial Raw
Dumbbell fly 6 3 Squat 3 1 50% 50.0 50.0 50.0
Good Mornings 4 4 3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
DAY 2 (TUES) 2 5 75% 75.0 75.0 75.0
REST Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
DAY 3 (WED) 3 2 70% 70.0 70.0 70.0
2 2 75% 75.0 75.0 75.0
reps sets % FULL Partial Raw 1 3 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50.0 50.0 50.0 Good Mornings (standing) 6 3
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0 DAY 5 (SAT)
2 5 80% 80.0 80.0 80.0 REST
Dumbbell fly 8 4
Deadlifts 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 4 75% 75.0 75.0 75.0
Abs 8 3
WEEK 5

DAY 1 (MON) 0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100
reps sets % FULL Partial Raw bench 100 100 100
Bench Press 3 1 50% 50.0 50.0 50.0 deadlift 100 100 100

3 1 60% 60.0 60.0 60.0 DO NOT TYPE HERE!!!!

2 2 70% 70.0 70.0 70.0
1 3 75% 75.0 75.0 75.0
Deadlifts 3 1 50% 50.0 50.0 50.0 DAY 4 (FRI)
3 2 60% 60.0 60.0 60.0 REST
2 4 70% 70.0 70.0 70.0 DAY 5 (SAT)
Good Mornings 5 3 CONTEST!!!!

DAY 2 (TUES)
REST
DAY 3 (WED)
reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 3 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 3 70% 70.0 70.0 70.0