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SHEIKO
4-Day Advanced Medium Kilos
Load

bw 100 Enter Training Maxes:

Squat 180 180
Bench 100 100
Deadlift 200 200
480
Total 480

Video Training Log

Q: How should I use this training program?

A: If you've never used a Sheiko program before, first get youself

acquainted with this style of training by running through the
program once as is. After that you can modify it to fit your
specific needs.

Q: How do I modify the program without messing it up?

A: The most convenient way to make this program fit your specific
needs is to make exercise substitutions and preserve the overall
structure. Your best bet is to make a substitution that serves a
If you highbar
similar purpose.squat, substitue all "squats" with highbar.
Then substitue "highbar/lowbar" sets with "front squats".

Q: Can I do the double sessions as one long session instead?

A: You can. But just be aware that doing so will shift the emphasis
towards metabolic stress (growth) and decrease the emphasis
on technique development. If that is what you need to make
progress then go for it.
Q: Can I run this program with inflated maxes?

A: You can. If you do hopefully you have good techniqe because

higher intensity usually leads to form breakdown. If that
happens you'll wind up practicing bad technique with greater
Iflated maxes
frequency andcan
alsohowever
increasehelp breaking
the risk plateaus.
of injury.

Q: Can I change the accessory work?

A: The programs focus on the main lifts. Any additional work is

bonus effort. These should be customised to the individual
athlete. It is important however to focus of effectiveness and do
All
not proposed accessory
exhaust motor work
muscles so can
theyalso
canbe skipped
recover forifthe
necessary
next
at times.

Q: Do I need to pause all presses?

A: It is recommended to pause the first rep of each set to develop

good habbits and raw strength.

Q: There is abdominal work every day, can I skip this?

A: It is purely advisory to do abdominal stabilisation following

every heavy lifting. It can be replaced with any other accessory
or skipped if necessary.
 90+ 80-89 70-79 60-69 50-59 % Squat Bench Deadlift

NL
Avg % Squat PrepCycle #1 Bench PrepCycle #1 Deadlift PrepCycle Lift Distribution
Preparatory Cycle #1 #1 PrepCycle #1
180 180
350 0.24 180 1.2
160 160
300 160
140 140 1

Average Weight (% of Total)

0.19
140
250 120 120
120 0.8
Number of Lifts

200
0.14 100 100
100
0.6
80 80
150 80
0.09
60 60 60 0.4
100
40 40 40
0.04 0.2
50 20 20 20
0 0
0 -0.01 0 0 Wk1 Wk2 Wk3 Wk4
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Number of Lifts (NL) Volume Intensity Loading Type

1 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month Loading Focus
Wk1 55 101 61 217 5634 6620 8160 20414 94 19.6% 57% 66% 67% 50-59 20 8 21 20 69 50-59 18 12 21 26 77 50-59 12 6 9 9 36 % of Lifts Wk1 Wk2 Wk3 Wk4 Month
Wk2 33 78 30 141 3474 5155 3950 12579 89 18.6% 58% 66% 66% 60-69 7 4 7 7 25 60-69 15 40 52 47 154 60-69 17 6 13 13 49 Squat 21% 21% 20% 20% 20%
Wk3 57 126 75 258 6363 8315 10600 25278 98 20.4% 62% 66% 71% 70-79 20 3 14 6 43 70-79 68 16 36 39 159 70-79 26 18 29 33 106 Bench 52% 52% 53% 52% 52%
Wk4 56 146 74 276 6489 9720 10320 26529 96 20.0% 64% 67% 70% 80-89 0 10 10 20 40 80-89 0 7 14 34 55 80-89 6 0 24 19 49 Dead 27% 27% 27% 28% 28%
Month 201 451 240 892 21960 29810 33030 84800 95 19.8% 61% 66% 69% 90+ 0 0 0 0 0 90+ 0 3 3 0 6 90+ 0 0 0 0 0
NL 72 72 77 105 177 NL 179 179 204 272 451 NL 91 91 105 149 240

NL
Avg % Squat PrepCycle #2 Bench PrepCycle #2 Deadlift PrepCycle Lift Distribution
Preparatory Cycle #2 180 #2 PrepCycle #2
180
350 0.24
160 160 180 1.2
0.235
300 140 160
140 1
Average Weight (% of Total)

0.23
120
140
250 0.225 120
120 0.8
Number of Lifts

0.22 100 100

200
100
0.215 80 0.6
80
150 80
0.21
60 60
0.205 60 0.4
100
40 40
0.2 40
50 0.2
20 20
0.195 20
0 0.19 0 0 0 0
Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Number of Lifts (NL) Volume Intensity Loading Type Loading Focus

2 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Month % Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Month % Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Month
Wk1 66 103 45 214 7929 7180 6440 21549 101 21.0% 67% 70% 72% 50-59 10 13 14 10 14 15 76 50-59 17 18 21 18 35 19 128 50-59 3 9 6 14 14 14 60 Squat 31% 28% 34% 21% 29% 27% 29%
Wk2 55 91 48 194 6840 6325 6260 19425 100 20.9% 69% 70% 65% 60-69 9 11 13 8 12 12 65 60-69 18 15 19 15 28 17 112 60-69 11 9 10 13 14 19 76 Bench 48% 47% 42% 41% 42% 46% 44%
Wk3 86 105 59 250 10242 7055 8276 25573 102 21.3% 66% 67% 70% 70-79 47 9 51 6 64 26 203 70-79 36 29 45 12 36 72 230 70-79 13 30 27 20 50 21 161 Dead 21% 25% 24% 38% 29% 27% 27%
Wk4 42 80 75 197 5112 5630 10380 21122 107 22.3% 68% 70% 69% 80-89 0 22 8 18 0 18 66 80-89 32 29 20 35 30 10 156 80-89 18 0 16 28 12 16 90
Wk5 90 129 90 309 10728 8450 12450 31628 102 21.3% 66% 66% 69% 90+ 0 0 0 0 0 0 0 90+ 0 0 0 0 0 0 0 90+ 0 0 0 0 0 0 0
Wk6 71 118 70 259 8514 7885 9360 25759 99 20.7% 67% 67% 67% NL 66 55 86 42 90 71 410 NL 103 91 105 80 129 118 626 NL 45 48 59 75 90 70 387
Month 410 626 387 1423 49365 42525 53166 ### 102 21.2% 67% 68% 69%
 NL
Avg % Squat PrepCycle #3 Bench PrepCycle #3 Deadlift PrepCycle Lift Distribution
Preparatory Period #3 #3 PrepCycle #3
180 180
350 0.24 180 1.2
160 160
300 160
0.23 140 140 1

Average Weight (% of Total)

140
250 120 120
0.22 120 0.8
Number of Lifts

200 100 100

100
0.21 0.6
80 80
150 80

0.2 60 60
60 0.4
100
40 40 40
50 0.19 0.2
20 20 20

0 0.18 0 0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk5

Number of Lifts (NL) Volume Intensity Loading Type Loading Focus

3 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Wk5 Month % Wk1 Wk2 Wk3 Wk4 Wk5 Month % Wk1 Wk2 Wk3 Wk4 Wk5 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Wk5 Month
Wk1 55 62 35 152 6750 4190 5220 16160 106 22.1% 68% 68% 75% 50-59 13 15 10 10 13 61 50-59 15 20 19 21 23 98 50-59 3 8 10 3 9 33 Squat 36% 32% 25% 29% 24% 29%
Wk2 68 86 63 217 8172 5690 8980 22842 105 21.9% 67% 66% 71% 60-69 11 13 38 9 11 82 60-69 12 17 27 18 20 94 60-69 6 11 10 6 15 48 Bench 41% 40% 50% 55% 47% 47%
Wk3 63 124 62 249 7380 8490 8280 24150 97 20.2% 65% 68% 67% 70-79 17 26 3 36 18 100 70-79 9 35 34 53 58 189 70-79 14 22 42 6 26 110 Dead 23% 29% 25% 17% 30% 25%
Wk4 61 116 35 212 7272 8030 5360 20662 97 20.3% 66% 69% 77% 80-89 14 10 12 6 16 58 80-89 26 10 44 24 12 116 80-89 6 18 0 14 15 53
Wk5 58 113 72 243 7092 7515 10300 24907 102 21.4% 68% 67% 72% 90+ 0 2 0 0 0 2 90+ 0 0 0 0 0 0 90+ 6 0 0 6 7 19
Month 305 501 267 1073 36666 33915 38140 ### 101 21% 67% 68% 71% NL 55 66 63 61 58 303 NL 62 82 124 116 113 497 NL 35 59 62 35 72 263

NL
Avg % Squat Comp Bench Comp Deadlift Comp Lift Distribution
Competition Period Comp
180 180 180
350 0.24 1.2
160 160 160
300
140 140 140 1
Average Weight (% of Total)

0.19
250 120 120 120
0.8
Number of Lifts

0.14 100 100 100

200
80 80 80 0.6
150
0.09
60 60 60
0.4
100
40 40 40
0.04
50 0.2
20 20 20

0 -0.01 0 0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk5 Wk1 Wk2 Wk3 Wk4 Wk5 Wk1 Wk2 Wk3 Wk4 Wk5 Wk1 Wk2 Wk3 Wk4 Wk5

Number of Lifts (NL) Volume Intensity Loading Type Loading Focus

#32v2 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Wk5 Month % Wk1 Wk2 Wk3 Wk4 Wk5 Month % Wk1 Wk2 Wk3 Wk4 Wk5 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Wk5 Month
Wk1 37 73 37 147 4599 5140 5230 14969 102 21.2% 69% 70% 71% 50-59 6 6 6 6 8 32 50-59 16 9 9 9 11 54 50-59 6 6 9 2 8 31 Squat 25% 25% 25% 36% 26% 27%
Wk2 30 73 36 139 3735 4300 4920 12955 93 19.4% 69% 59% 68% 60-69 6 6 6 6 6 30 60-69 14 9 9 9 10 51 60-69 9 7 9 2 7 34 Bench 50% 44% 41% 52% 45% 46%
Wk3 35 56 47 138 4500 3955 6530 14985 109 22.6% 71% 71% 69% 70-79 18 12 7 10 6 53 70-79 17 23 9 15 16 80 70-79 10 18 15 6 9 58 Dead 25% 31% 34% 12% 30% 27%
Wk4 30 44 10 84 3627 2965 1280 7872 94 19.5% 67% 67% 64% 80-89 7 2 16 8 2 35 80-89 26 3 29 11 2 71 80-89 10 2 14 0 2 28
Wk5 26 43 30 99 3114 2835 4000 9949 100 20.9% 67% 66% 67% 90+ 0 2 0 0 2 4 90+ 0 4 0 0 3 7 90+ 2 1 0 0 2 5
Month 158 289 160 607 19575 19195 21960 60730 100 20.8% 69% 66% 69% NL 37 28 35 30 24 154 NL 73 48 56 44 42 263 NL 37 34 47 10 28 156
 Prep Cycle #1 NL Volume

Squat 201 21960

Bench Press 451 29810
Deadlift 240 33030
Total 892 84800
Adjust
(percentage value will be subtracted 0%
from all sets for this month)

Week 1

Day 1 % Reps Sets Weight

1 Front Squat 30% 4 1 54
40% 4 1 72
50% 4 3 90
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 2 4 70
3 Squat 55% 3 1 99
65% 3 1 117
70% 2 4 126
4 Chest/Shoulders 8 4
5 Ab-wheel roll 15 3

Day 3 % Reps Sets Weight

1 Deadlift with Pause Below Kne 50% 3 1 100
60% 3 1 120
70% 3 4 140
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
70% 5 1 70
70% 7 1 70
70% 4 1 70
70% 6 1 70
70% 8 1 70
3 Deadlift
with Pause Above Kne 55% 3 1 110
65% 3 1 130
75% 2 4 150
4 Hamstrings 12 2
 5 Lats 12 3
AMRAP 1
6 Plank Hold 30s 4

Day 5 % Reps Sets Weight

1 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 4 75
2 Squat 50% 5 1 90
60% 4 1 108
70% 3 4 126
3 Board Press 50% 3 1 50
60% 3 1 60
70% 3 4 70
4 Chest/Shoulders 8 4
AMRAP 1
5 Hyperextensions 8 4
6 Plank Hold 30s 3

Day 6 % Reps Sets Weight

1 Deficit Deadlift 50% 3 1 100
60% 2 4 120
2 Shoulders 8 3
3 Deadlift from Blocks 55% 3 1 110
65% 3 1 130
75% 3 2 150
85% 3 2 170
4a Dip 8 3
4b Shoulders 12 3
5 Weighted Split Squat 12 2
6 Sit Up 20 2

Squat 55 5634
Bench Press 101 6620
Deadlift 61 8160
Total 217 20414

Week 2
 Day 1 % Reps Sets Weight
1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 5 144
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 5 75
3 DB Fly 12 4
4 DB Skullcrusher 12 4
5 Weighted Back Extension 10 3

Day 3 % Reps Sets Weight

1 Bench Press with Chains 50% 3 1 50
60% 3 1 60
65% 3 5 65
2 Deadlift with Pause Below Kne 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 4 150
3 DB Front Raise 12 3
4 Weighted Split Squat 12 3
5 Weighted Ab-wheel roll 15 3

Day 5 % Reps Sets Weight

1 Front Squat 30% 4 1 54
40% 4 1 72
50% 3 1 90
2 Board Press 60% 3 1 60
70% 3 1 70
80% 3 1 80
85% 2 2 85
90% 1 3 90
3 Dip 6 5
4 DB Row 12 4
5 Stiff Legged Deadlifts 12 2
6 Plank Hold 45s 3

Day 6 % Reps Sets Weight

1 Deadlift with Chains 50% 3 1 100
60% 3 1 120
70% 2 2 140
 75% 1 3 150
2 Close Grip Bench Press 50% 4 1 50
60% 3 1 60
65% 3 4 65
3 DB Shoulder Press 10 5
4 Weighted Split Squat 12 3
5 Weighted Ab-wheel roll 15 3

Squat 33 3474
Bench Press 78 5155
Deadlift 30 3950
Total 141 12579

Week 3

Day 1 % Reps Sets Weight

1 Front Squat 40% 5 1 72
50% 4 1 90
55% 3 3 99
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
80% 2 2 80
3 Squat with Pause on Descent 50% 3 1 90
60% 3 1 108
70% 3 1 126
75% 2 4 135
4 Pull Up 6 5
5 Weighted Back Extension 10 3

Day 3 % Reps Sets Weight

1 Deadlift with Pause at Knees 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 4 150
2 Bench Press 50% 5 1 50
60% 5 1 60
70% 3 1 70
 70% 7 1 70
70% 4 1 70
70% 8 1 70
70% 2 1 70
70% 6 1 70
3 Deadlift from Blocks 60% 4 1 120
70% 4 1 140
80% 4 4 160
4 DB Press 6 4
5 Ab-wheel roll 15 3

Day 5 % Reps Sets Weight

1 Board Press 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 2 85
90% 1 3 90
2 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 5 144
3 Bench Press with Chains 50% 4 1 50
60% 4 1 60
65% 4 4 65
4a DB Row 8 3
4b TricepPushdown 12 3
4c DB Bicep Curl 12 3
5 Weighted Back Extension 10 4

Day 6 % Reps Sets Weight

1 Deadlift with Pause Above K 50% 3 1 100

60% 3 1 120
70% 3 1 140
75% 2 4 150
2 Medium Grip Bench Press 50% 4 1 50
60% 4 1 60
65% 4 4 65
3 Deadlift with Chains 50% 3 1 100
60% 3 1 120
70% 3 1 140
85% 2 4 170
4 DB Skullcrusher 6 5
5 Ab-wheel roll 15 3
 Squat 57 6363
Bench Press 126 8315
Deadlift 75 10600
Total 258 25278

Week 4

Day 1 % Reps Sets Weight

1 Front Squat 40% 3 1 72
50% 3 1 90
55% 3 3 99
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
3 Squat 50% 3 1 90
60% 3 1 108
70% 3 1 126
80% 3 4 144
4 Dip 6 5
5 DB Row 12 4
6 Weighted Back Extension 10 3

Day 3 % Reps Sets Weight

1 Deficit Deadlift 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 4 150
2 Bench Press 50% 5 1 50
60% 5 1 60
70% 3 1 70
70% 7 1 70
70% 4 1 70
70% 8 1 70
70% 2 1 70
70% 6 1 70
3 Deadlift from Blocks 60% 4 1 120
 70% 4 1 140
80% 4 4 160
4 DB Press 12 4
5 DB Skullcrusher 8 4
6 Ab-wheel roll 15 3

Day 5 % Reps Sets Weight

1 Board Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 4 144
3 Bench Press with Chains 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
4 DB Lateral 12 3
5 Back Extension 10 4
6 Abs

Day 6 % Reps Sets Weight

1 Deadlift with Pause Above K 50% 3 1 100

60% 3 1 120
70% 3 1 140
75% 2 2 150
80% 1 3 160
2 Bench Press 50% 6 1 50
60% 6 1 60
65% 6 4 65
3 Deadlift with Chains 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 4 150
4 Weighted Split Squat 12 3
5 Abs

Squat 56 6489
Bench Press 146 9720
Deadlift 74 10320
Total 276 26529
Prep Cycle #1
 squat

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 Prep Cycle #2 NL Volume

Squat 249 30123

Bench Press 379 26190
Deadlift 227 31356
Total 855 87669
Adjust
(percentage value will be subtracted 0%
from all sets for this month)

Week 1

Day 1 % Reps Sets Weight

1 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
2 Squat 50% 5 1 90
60% 5 1 108
70% 3 1 126
70% 7 1 126
70% 4 1 126
70% 8 1 126
70% 2 1 126
70% 5 1 126
3 Board Press 60% 3 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
4 DB Fly 8 4
AMRAP 1
5 Ab-wheel roll 15 3

Day 3 % Reps Sets Weight

1 Deficit Deadlift 50% 3 1 100
60% 3 1 120
70% 2 4 140
2 Bench Press with Chains 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
3 Deadlift from Blocks 60% 3 1 120
70% 3 1 140
80% 3 2 160
85% 3 3 170
4 Pull Up 6 5
5 Dip 5 5
6 Weighted Back Extension 10 3
7 Sit Up 20 2

Day 5 % Reps Sets Weight

1 Bench Press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
75% 3 5 135
3 Bench Press 50% 4 1 50
60% 4 1 60
70% 4 4 70
4 Push Up 8 4
AMRAP 1
5 Plank Hold 30s 3

Day 6 % Reps Sets Weight

1 Deadlift from Blocks 60% 5 1 120
70% 5 1 140
80% 3 2 160
85% 3 4 170
2 Incline
DB Press 12 3
3 Weighted Split Squat 12 3
4a DB Lateral Raise 12 3
4b DB Skullcrusher 12 3
4c DB Bicep Curl 12 3
5 Sit Up 20 2

Squat 66 7929
Bench Press 103 7180
Deadlift 45 6440
Total 214 21549
 Week 2

Day 1 % Reps Sets Weight

1 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 4 144
3 Bench Press with Chains 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
4 StiffLegged Deadlifts 8 3
5 DB Press 12 3
6 Sit Ups 20 2

Day 3 % Reps Sets Weight

1 Deadlift up to Knees 50% 3 1 100
60% 3 1 120
70% 2 4 140
2 Bench Press 55% 5 1 55
65% 4 1 65
75% 3 4 75
85% 3 2 85
3 Deadlift with Chains 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 4 150
4 Weighted Split Squat 12 3
5 DB Skullcrusher 12 3
6 Weighted Ab-wheel roll 15 3

Day 5 % Reps Sets Weight

1 Squat 55% 5 1 99
65% 4 1 117
75% 3 1 135
85% 2 4 153
2 Bench Press 50% 5 1 50
 60% 4 1 60
70% 3 1 70
80% 3 5 80
3 Squat 50% 3 1 90
60% 3 1 108
70% 3 1 126
80% 2 3 144
4 DB Fly 10 4
5 Weighted Back Extension 12 3
6 Plank Hold 45ss 3

Day 6 % Reps Sets Weight

1 Deadlift from Blocks 50% 3 1 100
60% 3 1 120
70% 3 1 140
70% 2 4 140
2 Incline DB Press 50 3
4 Dip 5 5
5 Pull
Up 6 5
6 Weighted Ab-wheel roll 15 3

Squat 55 6840
Bench Press 71 4985
Deadlift 48 6260
Total 174 18085

Week 3

Day 1 % Reps Sets Weight

1 Bench Press 55% 5 1 55

65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Squat 50% 5 1 90
60% 5 1 108
70% 3 1 126
70% 7 1 126
70% 4 1 126
70% 8 1 126
70% 2 1 126
 70% 6 1 126
3 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Dip 6 5
5a DB Front Raise 12 2
5b DB Skullcrusher 12 2
5c DB Shrug 12 2
6 Weighted Plank Hold

Day 2 % Reps Sets Weight

1 Deficit Deadlift 50% 3 1 100
60% 3 1 120
70% 2 4 140
2 Bench Press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 1 75
80% 2 2 80
3 Deadlift from Blocks 60% 4 1 120
70% 4 1 140
80% 4 4 161
4 DB Skullcrusher 12 2
5 Weighted Ab-wheel roll

Day 3 % Reps Sets Weight

1 Squat 50% 5 1 90
60% 4 1 108
70% 5 1 126
80% 2 4 144
2 Bench Press with Chains 50% 4 1 50
60% 4 1 60
70% 4 5 70
3 Squat 50% 4 1 90
60% 4 1 108
70% 4 4 126
4 Pull Up 6 5
5 Weighted Back Extension 12 3
6 Sit Up 20 2

Day 6 % Reps Sets Weight

1 Deadlift 1+((1/2)x2) 50% 3 1 100
 60% 3 1 120
70% 3 1 140
75% 3 4 150
2 Close Grip Bench Press 50% 3 1 50
60% 3 1 60
70% 3 4 70
3 Weighted Split Squat 12 3
4a DB Front Raise 12 2
4b DB Skullcrusher 12 2
4c DB Shrug 12 2
5 Weighted Ab-wheel roll

Squat 86 10242
Bench Press 105 7055
Deadlift 59 8276
Total 250 25573

Week 4

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 5 144
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
3 Dip 5 5
4 DB Fly 8 4
5 Stiff
Legged Deadlifts 8 3
6 Ab wheel roll-outs w/ 10kg 15 3

Day 3 % Reps Sets Weight

2 Deadlift
with Pause Above Kne 50% 3 1 100
60% 3 1 120
70% 3 1 140
80% 2 4 160
1 Bench Press 55% 5 1 55
65% 4 1 65
 75% 3 1 75
85% 3 2 85
2 Deadlift with Up to Knees 50% 3 1 100
60% 3 1 120
70% 3 1 140
85% 2 4 170
3 DB Skullcrusher 12 3
4 Pull Up 6 5
5 Abs

Day 5 % Reps Sets Weight

2 Bench Press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 4 144
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 3 80
3 Dip 6 5
4 Weighted Back Extension 12 3
5 Weighted Plank Hold 30s 3

Day 6 % Reps Sets Weight

1 Deficit Deadlift 50% 3 1 100
60% 3 1 120
70% 2 4 140
2 Incline DB Press 6 5
3 Deadlift from Blocks 50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 2 160
85% 2 3 170
4 Weighted Split Squat 12 3
5 Abs

Squat 42 5112
Bench Press 80 5630
Deadlift 75 10380
 Total 197 21122

Week 5

Day 1 % Reps Sets Weight

1 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
2 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
70% 5 1 126
70% 7 1 126
70% 4 1 126
70% 6 1 126
70% 8 1 126
3 Bench Press 50% 4 1 50
60% 4 1 60
70% 4 4 70
4 Dip 8 3
5 Back Extension 12 3
6 Ab wheel roll-outs w/ 10kg 15 3

Day 3 % Reps Sets Weight

1 Deadlift up to Knees 50% 4 1 100
60% 4 1 120
70% 4 4 140
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Deadlift from Blocks 55% 3 1 110
65% 3 1 130
75% 3 1 150
85% 3 4 170
3 DB Skullcrusher 12 3
4 Abs
 Day 5 % Reps Sets Weight
1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
75% 3 4 135
2 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
80% 2 1 80
75% 3 1 75
70% 4 1 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
3 Squat 50% 4 1 90
60% 4 1 108
70% 4 4 126
4 DB Fly 6 5
5 Weighted Back Extension 12 3
6 Weighted Plank Hold 30s 3

Day 6 % Reps Sets Weight

1 Deadlift with Pause Above K 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 4 150
4 DB Press 6 5
2 Deadlift with Chains 50% 4 1 100
60% 4 1 120
70% 4 1 140
75% 4 4 150
3 Pull Up 6 5
4 Weighted Back Extension 12 3
5 Abs

Squat 90 10728
Bench Press 105 6790
Deadlift 90 12450
 Total 285 29968

Week 6

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 5 144
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Dip 6 5
4 Back Extension 12 3
5 Ab wheel roll-outs w/ 10kg 15 3

Day 3 % Reps Sets Weight

1 Deficit Deadlift 50% 5 1 100
60% 4 1 120
65% 3 2 130
2 Bench Press 50% 5 1 50
60% 5 1 60
70% 3 1 70
70% 6 1 70
70% 4 1 70
70% 7 1 70
70% 2 1 70
70% 8 1 70
70% 5 1 70
3 Deadlift 50% 3 1 100
60% 3 1 120
70% 3 1 140
80% 2 5 160
4 DB Lateral Raise 12 3
5 Pull Up 8 3
6 Abs
 Day 5 % Reps Sets Weight
1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 4 144
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 5 75
3 Squat 50% 5 1 90
60% 4 1 108
70% 5 4 126
4 DB Fly 8 5
5 Weighted Plank Hold 30s 3

Day 6 % Reps Sets Weight

1 Deadlift with Chains 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 3 4 150
2 Bench Press 50% 4 1 50
60% 4 1 60
70% 4 4 70
3 Deadlift with Chains 50% 3 1 100
60% 3 1 120
70% 3 1 140
80% 3 2 160
4 Dips 4 5
5 Pul Up 6 5
6 Weighted Back Extension 8 4
7 Abs

Squat 71 8514
Bench Press 118 7885
Deadlift 70 9360
Total 259 25759

Prep Cycle #2
 squat

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 Prep Cycle #3 NL Volume

Squat 247 29574

Bench Press 388 26400
Deadlift 195 27840
Total 830 83814
Adjust
(percentage value will be subtracted 0%
from all sets for this month)

Week 1

Day 1 % Reps Sets Weight

1 Squat 55% 5 1 99
65% 4 1 117
75% 3 1 135
85% 2 3 153
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Squat 50% 3 1 90
60% 3 1 108
70% 3 1 126
80% 2 4 144
4 DB Fly 10 4
5 Weighted Back Extension 12 3
6 Ab wheel roll-outs 15 3

Day 3 % Reps Sets Weight

1 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
80% 2 2 80
2 Deadlift from Blocks 65% 3 1 130
75% 3 1 150
85% 3 2 170
90% 2 3 180
3a DB Skullcrusher 6 5
3b Pull
Up 6 5
4 Weighted Plank Hold 30s 3

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
75% 2 4 135
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Dip 5 5
4 Stiff Legged Deadlifts 5 5
5 Sit Up 20 2

Day 6 % Reps Sets Weight

1 InclineDB Press 3 5
2 Deadliftwith Pause Above Kne 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 4 150
3a DB Skullcrusher 6 4
3b Pull Up 6 4
4 Weighted Plank Hold 30s 3

Squat 55 6750
Bench Press 62 6750
Deadlift 35 5220
Total 152 18720

Week 2

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 1 144
90% 1 1 162
95% 1 1 171
 100% 1 1 180
105% 1 1 189
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 3 75
3 DB Press 10 3
4 Back Extension 10 4
5 Ab wheel roll-outs 15 3

Day 3 % Reps Sets Weight

1 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
2 Deadlift 50% 5 1 100
60% 4 1 120
70% 3 1 140
80% 2 1 160
90% 1 1 180
95% 1 1 190
100% 1 1 200
105% 1 1 210
3 DB Lateral Raises 6 4
4 Pull Up 6 4

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 4 144
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Squat 50% 5 1 90
60% 5 1 108
70% 5 4 126
4 DB Press 12 3
5 Plank Hold 45s 3

Day 6 % Reps Sets Weight

1 Deadlift up to Knees 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 3 4 150
2 Bench Press 50% 5 1 50
60% 5 1 60
70% 5 4 70
3 Deadlift from Blocks 60% 4 1 120
70% 4 1 140
80% 4 4 160
4 Dip 4 5
5 Pull Up 6 5
6 Abs

Squat 68 8172
Bench Press 86 5690
Deadlift 63 8980
Total 217 22842

Week 3

Day 1 % Reps Sets Weight

1 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 3 4 144
3 Board Press 60% 4 1 60
70% 4 1 70
80% 4 4 80
4 DB Fly 10 3
5 Ab-wheel roll 15 3

Day 3 % Reps Sets Weight

 1 Deadlift up to Knees 50% 4 1 100
60% 4 1 120
70% 4 4 140
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85
70% 5 1 70
60% 7 1 60
3 Deadlift 1+((1/2)x2) 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 3 4 150
4a DB Skullcrusher 6 5
4b Pull Up 6 5
5 Sit Up 20 2

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 90
60% 4 1 108
65% 3 1 117
65% 7 1 117
65% 4 1 117
65% 8 1 117
65% 2 1 117
65% 6 1 117
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Dip Cluster Set (10sec rests) 4 5
AMRAP 1
4 DB Skullcrusher 12 3
5 Weighted Back Extension 12 3

Day 6 % Reps Sets Weight

1 Deadlift
with Pause Above Kne 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 4 150
2 Bench Press with Chains 50% 4 1 50
60% 4 1 60
 70% 4 4 70
4 Weighted Split Squats 10 3
5 Pull Up 6 5
6 Sit Up 20 2

Squat 63 7380
Bench Press 80 5590
Deadlift 45 6000
Total 188 18970

Week 4

Day 1 % Reps Sets Weight

1 Board Press 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 3 85
2 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 3 144
3 Decline Bench Press 50% 5 1 50
60% 4 1 60
70% 4 5 70
4 DB Fly 6 4
5 Abs

Day 3 % Reps Sets Weight

1 Deadlift with Pause Below Kne 50% 3 1 100
60% 3 1 120
70% 3 1 140
80% 2 4 160
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
3 Deadlift from Blocks 65% 3 1 130
75% 3 1 150
 85% 3 2 170
95% 2 3 190
4 PullUp 6 5
5 Weighted Back Extension 12 3
6 Abs

Day 5 % Reps Sets Weight

1 Bench Press with Chains 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 4 75
2 Squat 50% 5 1 90
60% 5 1 108
70% 3 1 126
70% 5 1 126
70% 7 1 126
70% 4 1 126
70% 6 1 126
70% 8 1 126
3 Board Press 55% 5 1 55
65% 4 1 65
75% 3 4 75
4 Dip 5 5
5 DB Curl 10 3
6 Abs

Squat 61 7272
Bench Press 101 6935
Deadlift 35 5360
Total 197 19567

Week 5

Day 1 % Reps Sets Weight

1 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
2 Squat 50% 5 1 90
60% 4 1 108
 70% 3 1 126
80% 2 4 144
3 Bench Press 50% 4 1 50
60% 4 1 60
70% 4 4 70
4 DB Fly 10 4
5 Weighted Back Extension 12 3
6 Abs

Day 3 % Reps Sets Weight

1 Deficit Deadlift 50% 3 1 100
60% 3 1 120
65% 3 1 130
70% 2 4 140
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 4 75
3 Deadlift from Blocks 70% 3 1 140
80% 3 1 160
90% 2 2 180
95% 1 3 190
4 DB Skullcrusher 12 3
5 Weighted Back Extension 8 3
6 Abs

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 4 144
2 Bench Press 55% 5 1 55
65% 4 1 65
75% 3 4 75
3 Squat 55% 3 1 99
65% 3 1 117
75% 3 4 135
4 DB Fly 12 3
AMRAP 1
5 DB Row 12 3
AMRAP 1
6 Abs
 Day 6 % Reps Sets Weight
1 Deadlift up to Knees 50% 3 1 100
60% 3 1 120
65% 3 1 130
70% 3 4 140
2 Close Grip Bench Press 50% 4 1 50
60% 4 1 60
70% 4 4 70
3 Deadlift from Blocks 55% 3 1 110
65% 3 1 130
75% 3 1 150
85% 3 4 170
4 Dip 5 5
5 DB Skullcrusher 5 5
6 Abs

Squat 58 7092
Bench Press 89 5855
Deadlift 72 10300
Total 219 23247

Prep Cycle #3
 squat

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 Comp Cycle NL Volume

Squat 102 12834

Bench Press 202 13395
Deadlift 121 16870
Total 425 43099
Adjust
(percentage value will be subtracted 0%
from all sets for this month)

Week 1

Day 1 % Reps Sets Weight

1 Bench Press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 3 85
2 Squat 50% 3 1 90
60% 3 1 108
70% 3 1 126
75% 3 4 135
3 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
4 DB Fly
5 Plank Hold 30s 3

Day 3 % Reps Sets Weight

1 Deficit Deadlift 50% 3 1 100
60% 3 1 120
70% 2 2 140
2 Bench Press 55% 3 1 55
65% 3 1 65
75% 2 4 75
3 Deadlift from Blocks 60% 3 1 120
70% 3 1 140
80% 2 2 160
90% 1 3 180
4 Pull Up 6 4
5 Ab-wheel roll 15 3
 Day 5 % Reps Sets Weight
1 Squat 50% 3 1 90
60% 3 1 108
70% 3 1 126
80% 2 2 144
85% 1 3 153
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 2 3 85
80% 2 2 80
3 DB Fly 12 3
4 DB Skullcrusher 6 4
5 Weighted Back Extension 12 3

Day 6 % Reps Sets Weight

1 Incline Shoulder Press 8 3
2 Deadlift 55% 3 1 110
65% 3 1 130
75% 3 1 150
85% 2 3 170
3a DB Lateral Raise 10 4
3b Pull Up 6 4
3c DB Shrug 12 4
4 Ab-wheel roll 15 3

Squat 37 4599
Bench Press 55 3870
Deadlift 37 5230
Total 0 13699

Week 2

Day 1 % Reps Sets Weight

1 Squat 50% 3 1 90
60% 3 1 108
70% 3 1 126
75% 2 3 135
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
3 DB Fly 10 4
4 Weighted Plank Hold 30s 3

Day 3 % Reps Sets Weight

1 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 1 80
85% 1 1 85
90% 1 1 90
95% 1 1 95
100% 1 2 100
2 Deadlift 50% 3 1 100
60% 2 2 120
70% 3 3 140
80% 2 1 160
90% 1 1 180
100% 1 2 200
3 DB Skullcrusher 12 3
4 Ab-wheel roll 15 3

Day 5 % Reps Sets Weight

1 Squat 50% 3 1 90
60% 3 1 108
70% 3 1 126
80% 2 1 144
90% 1 1 162
95% 1 1 171
100% 1 2 180
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
3 DB Fly 12 3
4 Stiff Legged Deadlifts 8 2

Day 6 % Reps Sets Weight

1 DB Bench Press 40% 5 5 40
2 Deadlift up to Knees 50% 3 1 100
 60% 3 1 120
70% 3 1 140
75% 2 3 150
3 Pull Up 6 4
4 Dip 6 4

Squat 30 3735
Bench Press 48 3300
Deadlift 21 2940
Total 51 9975

Week 3

Day 1 % Reps Sets Weight

1 Squat 55% 3 1 99
65% 3 1 117
75% 2 2 135
85% 1 4 153
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 3 4 80
3 DB Press 12 3
4 Back Extension 10 4
5 Ab-wheel roll 15 3

Day 3 % Reps Sets Weight

1 Deadlift up to Knees 50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 3 150
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 3 85
3 Deadlift 50% 3 1 100
60% 3 1 120
70% 3 1 140
80% 2 4 160
3 DB Row 12 3
5 Weighted Plank Hold 30s 3

Day 5 % Reps Sets Weight

1 Squat 50% 3 1 90
60% 3 1 108
70% 3 1 126
80% 3 4 144
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 5 80
3a DB Front Raise 10 4
3b DB Skullcrusher 10 4
3c DB Shrug 10 4
5 Plank Hold 45s 3

Day 6 % Reps Sets Weight

1 Incline Shoulder Press 10 4
2 Deadlift from Blocks 55% 3 1 110
65% 3 1 130
75% 3 1 150
85% 2 3 170
3 DB Row 12 4
4 Weighted Split Squat 12 3

Squat 35 4500
Bench Press 56 3955
Deadlift 47 6530
Total 138 14985

Week 4

Day 1 % Reps Sets Weight

1 Squat 50% 3 1 90
60% 3 1 108
70% 3 1 126
80% 2 4 144
2 Bench Press 50% 3 1 50
60% 3 1 60
 70% 3 1 70
80% 2 2 80
85% 1 3 85
3 DB Press
4 Stiff Legged Deadlifts 8 2
5 Ab-wheel roll 15 3

Day 3 % Reps Sets Weight

1 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
2 Deadlift 50% 2 1 100
60% 2 1 120
70% 2 3 140
3 DB Row 12 4
4 Weighted Plank Hold 30s 3

Day 5 % Reps Sets Weight

1 Squat 50% 3 1 90
60% 3 1 108
70% 2 2 126
75% 1 3 135
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
3 DB Row 10 4
4 Weighted Back Extension 12 3

Day 6 - Rest

Squat 30 3627
Bench Press 44 2965
Deadlift 10 1280
Total 84 7872
 Week 5

Day 1 % Reps Sets Weight

1 Bench Press 50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 3 75
2 Deadlift 50% 3 1 100
60% 3 1 120
70% 2 3 140
3 Wheighted Ab-wheel Roll 12 3

Day 3 % Reps Sets Weight

1 Squat 50% 3 1 90
60% 2 1 108
70% 1 3 126
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 2 3 70
3 Plank Hold 45s 3

Day 5 - Rest

Day 6 - Competition/Test % Reps Sets Weight

1 Squat 50% 5 1 90
60% 4 1 108
70% 3 1 126
80% 2 1 144
90% 1 1 162
95% 1 1 171
100% 1 1 180
105% 1 1 189
1 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
2 Deadlift 50% 5 1 100
60% 4 1 120
70% 3 1 140
80% 2 1 160
90% 1 1 180
95% 1 1 190
100% 1 1 200
105% 1 1 210

Squat 26 3114
Bench Press 43 2835
Deadlift 30 4000
Total 99 9949

Comp Cycle
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Wt. Class 52 56 60 67 75 82 90 100 110 125 125+
ELITE 410 446 480 525 589 633 667 704 729 750 784
MASTER 386 410 442 493 540 580 614 670 679 689 723
CLASS 1 340 367 395 444 484 521 548 580 599 616 644
CLASS 2 300 323 348 389 425 459 484 510 527 544 567
CLASS 3 259 283 304 342 372 400 423 446 461 474 493
CLASS 4 228 246 266 298 323 348 367 387 404 415 431
Source Data...