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Squat 100
Bench 100
Deadlift 100

Sheiko Advanced Large Load

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How to run the program: Which program to run?

Not competing: Run any amount of Prep cycles or weeks, then test Light to Medium bodyw
Large load:
new maxes. More experienced lifters should run more weeks before testing. Light to Heavy bodywei
Competing: Run any amount of Prep cycles plus the Comp cycle. Medium to Heavy bodyw
Medium load:
Adjust the program length so that the last week of the Heavy to Superheavy bo
Comp cycle ends at the competition.
Small load: Heavy to Superheavy bo
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 set 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 \/

Load

to run?
Light to Medium bodyweight (men) <80kg
Light to Heavy bodyweight (women)
Medium to Heavy bodyweight (men) >80kg
Heavy to Superheavy bodyweight (women)
Heavy to Superheavy bodyweight (men) >110kg
 Sheiko
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 ancillary
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% 3 4 60
2 Incline Bench press 4 6 bench
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 bench
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 deadlift
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 total
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 total
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 deadlift
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
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 ancillary
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 ancillary
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 deadlift
4 Deadlift from boxes 75% 4 2 75
85% 3 2 85
95% 3 4 95
5 Leg press 5 6 total
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 ancillary
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 bench
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 ancillary
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 total
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 deadlift
4 Snatch grip deadlift 50% 4 1 50
60% 4 2 60
 65% 4 4 65
5 Leg press 7 6 total
6 Abs 10 4 ###
 Sheiko
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 ancillary
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 total
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 bench
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 total
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 ancillary
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 1 75
85% 3 5 85
3 Triceps 10 5 ###
4 Lats 10 5 total
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 total
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 total
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 total
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 1 75
85% 3 5 85
2 Incline bench press 4 5 ###
3 Dip 8 5 ancillary
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 ancillary
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 total
5 Abs 8 4 ###
 Sheiko
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 total
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% 1 1 95
100% 1 1 100
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 1 90
95% 1 1 95
100% 1 1 100
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 2 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
100% 1 1 100

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 deadlift
4 Deadlift off boxes 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 3 5 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 total
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 deadlift
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 deadlift
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 total
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 bench
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 total
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 deadlift
3 Deadlift 50% 3 1 50
60% 3 2 60
70% 3 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 total
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 total
Volume calculations
Overall

Squat Bench Deadlift Ancillary Total Sq

140 137 1200 40
An
120 116 119 1000 35
106 30 31
100
Volume (sets)

92 800
84 87 25
80

Volume
75 75 77 78 22
511 70
493 600 20 20
60 477 64
446
54 15
42 400
40 270 115
185 212 229 199 10
20 96 200 5 42
0 0 0
Week 1-4 Week 5-8 Week 9-12 Week 13-16 Week 17-20 Week 1

Squat Bench Deadlift Ancillary Total

(Week 1-4) Prep 1 84 116 92 185 477 Week 1
(Week 5-10) Prep 2 113 198 128 324 763 Week 2
Week 11-15) Prep 3 90 144 78 283 595 Week 3
Week 16-20) Comp 78 98 57 129 362 Week 4
Prep Total 287 458 298 792 1835
Total 365 556 355 921 2197
Week 1-4 84 116 92 185 477
Week 5-8 75 137 87 212 511 Sq
Week 9-12 75 119 70 229 493 40 40
An
Week 13-16 77 106 64 199 446 35
Week 17-20 54 78 42 96 270
Avg Prep Week 19.1 30.5 19.9 52.8 122.3 30
Avg Week 18.3 27.8 17.8 46.1 109.9 27
25
Volume
Avg Prep Day 1 9.1 9.9 0.0 12.2 31.2
Avg Prep Day 3 0.0 10.3 10.3 11.1 31.7 20 19
Avg Prep Day 5 10.0 7.7 0.0 12.5 30.1 15
Avg Prep Day 6 0.0 2.2 9.5 21.0 32.7 139
1
Median Prep Day 1 8.0 11.0 0.0 14.0 31.0 10
Median Prep Day 3 0.0 10.0 11.0 10.0 31.0 53 54
5
Median Prep Day 5 11.0 8.0 0.0 14.0 30.0
Median Prep Day 6 0.0 5.0 10.0 16.0 28.0 0
Avg Prep 1 Week 21 29 23 46 119 Week 1 Wee
Avg Prep 2 Week 19 33 21 54 127
Avg Prep 3 Week 18 29 16 57 119
edian Prep 1 Week 21 28 23 45 121 Week 1
edian Prep 2 Week 19 31 21 54 127 Week 2
edian Prep 3 Week 18 30 18 57 119 Week 3
Week 4
Squat Bench Deadlift Ancillary Total
Week 5
Week 6
40 400
35 350
30 300
25 250
 Squat Bench Deadlift Ancillary Total
40 400
35 350
Squat
30 300
35
25 250
30
Volume

20 200 25 26
139 150

Volume
15
115 110
126 126 119 128 125 128 124 123 118 120 115 119 20 19
105
93
18
92
10 100 15
58 54 60 57 52 62 52 57
42 47 42 54 53 54 51 54 123
5 33 35 38 50 10
21 15
2 60 5
0 0 5
w2

w4

w2

w4
w5
w6
w1
w2
w3

w5
w1

w3

w1

w3

w4

1
2
3
4
5
cw
cw
cw
cw
cw
0
p1

p2

p2

p2
p3
p3
p1
p1
p1

p2

p2

p2

p3
p3
p3
Week 1 W

Week 1
Week 2
Week 3
Week 4
Week 5

Squat
32

27
24
22
20

Volume
17
15
12
92
7

2 33 3

-3 Week 1 W

Week 1
Week 2
Week 3
Week 4
Week 5
 Prep 1 Squat
p1w1
Squat Bench Deadlift p1w2
40 p1w3
Ancillary Total
50 0

35 36 45 0

p1w4
p2w1
31
40 0

30 35 0
p2w2
26 p2w3
25 25 24 24
Volume

p2w4
30 0

22 22
20 20 20 25 0

p2w5
18 p2w6
15
20 0

126 126 p3w1

115 110
15 0

10 p3w2
54 p3w3
10 0

5 42 47 42
p3w4
50

0 0

p3w5
Week 1 Week 2 Week 3 Week 4 cw1
cw2
Squat Bench Deadlift Ancillary Total cw3
20 31 22 42 115 cw4
18 25 20 47 110 cw5
24 36 24 42 126
22 24 26 54 126

Prep 2

Squat Bench Deadlift

40 40 500
Ancillary Total
35 36
31 31 400
30 30 30
27
25
300
Volume

22 21
20 19 19 20 20
19 19
18
17
15 200
139 128 125 128 124
119
10
53 54 51 54 58 54 100
5
0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Squat Bench Deadlift Ancillary Total

19 40 27 53 139
17 30 18 54 119
19 36 22 51 128
20 31 20 54 125
19 31 20 58 128
19 30 21 54 124
 Prep 3
Squat Bench Deadlift Ancillary Total
35 500
32 31
30 30
400
25 26 25
300
Volume

20 19 19 19
18 18 18 18
15 16
200
123 11 12
10 118 120 115 119
60 57 52 62 52 100
5

0 0
Week 1 Week 2 Week 3 Week 4 Week 5

Squat Bench Deadlift Ancillary Total

19 26 18 60 123
18 32 11 57 118
18 31 19 52 120
16 25 12 62 115
19 30 18 52 119

Comp
Squat Bench Deadlift Ancillary Total
32 300
27 27 250
24 25
22 23
20 20 19 200
Volume

17 17
15 150
12 13
105 11
92 93
100
7
6 7
57
33 35 38 3 50
2 21 15
Week 1 Week 2 Week 3 Week 4
2
Week 5
-3 0

Squat Bench Deadlift Ancillary Total

24 20 15 33 92
23 27 20 35 105
17 25 13 38 93
11 19 6 21 57
3 7 3 2 15
Intensity Calculations

Reps Poundage Intensity/Average %

Prep I Squat Bench Dead Squat Bench Dead Squat
1 60 102 67 229 4480 7535 4940 16955 74.7%
2 58 74 51 183 4360 5605 3670 13635 75.2%
3 91 132 83 306 6580 9360 6160 22100 72.3%
4 63 78 67 208 4875 5950 5190 16015 77.4%
Total 272 386 268 926 20295 28450 19960 68705 74.6%
232
Prep II Squat Bench Dead Squat Bench Dead Squat
1 53 128 70 251 4160 9365 5400 18925 78.5%
2 55 100 52 207 4010 7450 4150 15610 72.9%
3 58 112 71 241 4470 8400 5250 18120 77.1%
4 58 101 44 203 4465 7660 3465 15590 77.0%
5 67 104 54 225 4990 7640 4050 16680 74.5%
6 58 101 44 203 4465 7660 3465 15590 77.0%
Total 349 646 335 1330 26560 48175 25780 100515 76.1%
233 222
Prep III Squat Bench Dead Squat Bench Dead Squat
1 53 77 47 177 4130 5900 3660 13690 77.9%
2 61 88 29 178 4400 6620 2295 13315 72.1%
3 46 80 44 170 3600 6130 3410 13140 78.3%
4 33 74 36 143 2550 5710 2895 11155 77.3%
5 55 91 47 193 4230 6970 3620 14820 76.9%
Total 248 410 203 861 18910 31330 15880 66120 76.3%
172
Comp Squat Bench Dead Squat Bench Dead Squat
1 55 49 40 144 4170 3750 3115 11035 75.8%
2 66 65 51 182 4990 4980 3930 13900 75.6%
3 40 60 32 132 3030 4590 2400 10020 75.8%
4 26 44 14 84 1930 3340 1020 6290 74.2%
5 6 12 6 24 420 850 420 1690 70.0%
Total 193 230 143 566 14540 17510 10885 42935 75.3%
Intensity/Average %
Bench Dead
73.9% 73.7%
75.7% 72.0%
70.9% 74.2%
76.3% 77.5%
73.7% 74.5%

Bench Dead
73.2% 77.1%
74.5% 79.8%
75.0% 73.9%
75.8% 78.8%
73.5% 75.0%
75.8% 78.8%
74.6% 77.0%

Bench Dead
76.6% 77.9%
75.2% 79.1%
76.6% 77.5%
77.2% 80.4%
76.6% 77.0%
76.4% 78.2%

Bench Dead
76.5% 77.9%
76.6% 77.1%
76.5% 75.0%
75.9% 72.9%
70.8% 70.0%
76.1% 76.1%