Boris Sheiko.

POWERLIFTING: FOUNDATIONS AND METHODS

7.5. Three lifts. Medium volume for experienced athletes

Prep Cycle I
Week 1
Day 1 % reps sets
1 Front squat 30 4 1
40 4 1
50 4 3
2 Bench press 50 5 1
60 4 1
70 3 1
75 2 4
3 Squat 55 3 1
65 3 1
75 2 4
4 Chest muscles 8 4
5 Abs 10 3
4. Abs 10 4
Total: 22 reps
Day 2 % reps sets
1 Deadlift to knees w/2s pause 50 3 1
60 3 1
70 3 4
2 Bench press 50 5 1
60 5 1
70 3 1
70 5 1
70 7 1
70 4 1
70 6 1
70 8 1
3 Deadlift w/pause 5-7cm above knees 55 3 1
65 3 1
75 2 4
4 Lat muscles 6 4
5 Good morning 5 5
Day 3 % reps sets
1 Bench press 50 5 1
60 4 1
70 3 1
75 3 4
2 Squat w/pause at half squat position on the way down 50 3 1
60 3 1
70 3 4
3 Board bench press 60 3 1
70 3 1
80 3 2
85 2 3
4 Chest muscles 8 4
5 Hyperextension 8 4
Day 4 % reps sets
1 Deficit deadlift 50 3 1
60 2 4
2 Incline Bench press 3 5
3 Deadlift off boxes, bar is 5-7cm below knees 55 3 1
65 3 1
75 3 2
85 2 3
4 Dips (with weight) 4 5
5 Leg press (80-90% of squat 1RM) 5 5
6 Reverse hyperextension 8 4

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Week 2
Day 1 % reps sets
1 Squat 50 5 1
60 4 1
70 3 1
75 3 1
80 2 5
2 Bench press 50 5 1
60 4 1
70 3 1
80 2 5
3 French press lying 6 5
4 Chest muscles 8 4
5 Hyperextension 8 4
Day 2 % reps sets
1 Bench press w/chains plus 8-10 kg to each side in 50 3 1
addition to this Weight
60 3 1
70 3 5
2 Deadlift w/pause 5-7cm below knees 50 3 1
60 3 1
70 3 1
75 2 5
3 Delts 6 5
4 Leg extension (1 sec pause every rep at the top) 6 5
5 Abs 8 4
Day 3 % reps sets
1 Front squat 30 4 1
40 4 1
50 4 4
2 Board bench press 60 3 1
70 3 1
80 3 1
85 2 2
90 1 3
3 Dips (with Weights) 6 5
4 Lat muscles 8 4
5 Good morning 5 5
Day 4 % reps sets
1 Bench press narrow grip 50 4 1
60 3 1
65 3 4
2 Deadlift w/chains, 8-10kg each side plus this Weight 50 3 1
60 3 1
70 2 2
75 1 3
3 Dumbbells press 6 5
4 Leg press 4 5
5 Reverse hyperextension 8 4

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Week 3
Day 1 % reps sets
1 Front squat 40 4 1
50 4 1
55 3 3
2 Bench press 50 5 1
60 4 1
70 3 1
80 2 2
85 1 2
80 2 2
3 Squat w/pause at half squat position on the way down 50 3 1
60 3 1
70 3 1
75 2 4
4 Lat muscles 6 5
5 Goodmorning 5 4
Day 2 % reps sets
1 Deadlift to knees with 2 sec pause 50 3 1
60 3 1
70 3 1
75 2 4
2 Bench press 50 5 1
60 5 1
70 3 1
70 7 1
70 4 1
70 8 1
3 Deadlift off boxes, bar is 5-7cm below knees 60 4 1
70 4 1
80 4 4
4 Chest muscles 6 4
5 Abs 10 3
Day 3 % reps sets
1 Board bench press 55 3 1
65 3 1
75 3 1
85 2 2
90 1 3
2 Squat 50 5 1
60 4 1
70 3 1
80 2 5
3 Bench press w/chains plus 8-10 kg to each side in 50 4 1
addition to this Weight
60 4 1
65 4 4
4 Lat muscles 8 4
5 Goodmorning seated 4 4
Day 4 % reps sets
1 Deadlift w/pause 5-7cm above knees 50 3 1
60 3 1
70 3 1
75 2 4
2 Bench press with middle grip 50 4 1
60 4 1
65 4 4
3 Deadlift w/ chains 50 3 1
60 3 1
70 3 1
75 2 4
4 Triceps 6 5
5 Reverse hyperextension 8 4

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Week 4
Day 1 % reps sets
1 Front squat 40 3 1
45 3 1
50 3 2
55 3 3
2 Bench press 50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
80 3 2
3 Squat 50 3 1
60 3 1
70 3 1
80 3 4
4 Dips 6 5
5 Lat muscles 6 4
6 Hyperextension 8 4
Day 2 % reps sets
1 Deficit deadlift 50 3 1
60 3 1
70 2 4
2 Board bench press 60 3 1
70 3 1
80 3 1
85 3 1
90 2 2
95 1 2
3 Deadlift off boxes, 5-7cm below knees 60 3 1
70 3 1
80 3 2
90 2 2
95 1 2
4 Chest muscles 8 4
5 French press 6 5
Day 3 % reps sets
1 Bench press 50 5 1
60 4 1
70 3 1
80 2 4
2 Squat 50 5 1
60 4 1
70 3 1
80 2 4
3 Bench press w/chains plus 8-10 kg to each side in 50 3 1
addition to this Weight
60 3 1
70 3 1
75 2 4
4 Delts 6 4
5 Abs 10 3
Day 4 % reps sets
1 Deadlift w/pause 5-7cm below knees 50 3 1
60 3 1
70 3 1
75 2 2
80 1 3
2 Bench press 50 6 1
60 6 1
65 6 4
3 Deadlift w/chains 50 3 1
60 3 1
70 3 1
75 2 4
4 Leg press 5 5
5 Reverse hyperextension 8 4

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Prep Cycle II
Week 1
Day 1 % reps sets
1 Bench press 50 5 1
60 4 1
70 3 1
80 3 4
2 Squat 50 5 1
60 5 1
70 3 1
70 7 1
70 4 1
70 8 1
70 2 1
70 5 1
3 Board press 60 3 1
70 3 1
80 3 2
85 2 3
4 Chest Muscles 8 4
5 Abs 8 3
Day 2 % reps sets
1 Deficit deadlift 50 3 1
60 3 1
70 2 4
2 Bench press with chains 50 3 1
60 3 1
70 3 1
75 2 4
3 Deadlift off boxes, bar is at 5 cm below knees 60 3 1
70 3 1
80 3 2
85 3 3
4 Lat Muscles 6 5
5 Dips 5 5
6 Goodmorning 5 5
Day 3 % reps sets
1 Bench press 55 5 1
65 4 1
75 3 1
85 2 4
2 Squat 50 5 1
60 4 1
70 3 1
80 2 4
3 Bench press 50 4 1
60 4 1
70 4 4
4 Chest Muscles 6 5
5 Abs 10 3
Day 4 % reps sets
1 Deadlift off boxes, bar is at 5 cm below knees 60 3 1
70 3 1
80 3 2
85 3 4
2 Incline Shoulder Press 3 5
3 Delts 6 4
4 Lat Muscles 6 5
5 Hyperextension 8 4

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Week 2
Day 1 % reps sets
1 Bench press 50 5 1
60 4 1
70 3 1
80 2 4
2 Squat 50 5 1
60 4 1
70 3 1
80 2 4
3 Bench press w/chains 50 3 1
60 3 1
70 3 1
75 2 4
4 Chest Muscles 8 5
5 Good morning 5 5
Day 2 % reps sets
1 Deadlift to knees 50 3 1
60 3 1
70 2 4
2 Board press 55 5 1
65 4 1
75 4 2
85 3 2
90 2 3
3 Deadlift w/chains 50 3 1
60 3 1
70 3 1
75 2 4
4 Triceps 6 5
5 Abs 10 4
Day 3 % reps sets
1 Squat 55 5 1
65 4 1
75 3 1
85 2 4
2 Bench press 50 5 1
60 4 1
70 3 1
80 3 5
3 Squat 50 3 1
60 3 1
70 3 1
80 2 3
4 Chest Muscle 6 5
5 Hyperextension 8 4
Day 4 % reps sets
1 Deadlift w/ 2 pauses, 5-7cm above and below knees 50 3 1
60 3 1
70 3 1
75 2 4
2 Incline shoulder press 3 5
3 Dips 4 5
4 Lat Muscles 6 5

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Week 3
Day 1 % reps sets
1 Bench press 55 5 1
65 4 1
75 3 1
85 2 4
2 Squat 50 5 1
60 5 1
70 3 1
70 7 1
70 4 1
70 8 1
70 2 1
70 6 1
3 Bench press 50 3 1
60 3 1
70 3 1
80 2 4
4 Chest Muscles 6 4
5 Good Morning 5 5
Day 2 % reps sets
1 Deficit Deadlift 50 3 1
60 3 1
70 2 4
2 Bench press 50 6 1
60 5 1
70 4 1
75 3 1
80 2 2
3 Deadlift from boxes bar is 5cm below knees 60 4 1
Deadlift from boxes bar is 5cm below knees 70 4 1
80 4 4
4 Triceps 6 5
5 Abs 10 3
Day 3 % reps sets
1 Squat 50 5 1
60 4 1
70 3 1
80 2 4
2 Bench press w/chains 50 4 1
60 4 1
70 4 5
3 Squat 50 4 1
60 4 1
70 4 4
4 Lat Muscles 6 5
5 Hyperextension 8 4
Day 4 % reps sets
1 1 + 1/2 (x2) Deadlift 50 3 1
2 + 1/2 (x2) Deadlift 60 3 1
3 + 1/2 (x2) Deadlift 70 3 1
4 + 1/2 (x2) Deadlift 75 3 4
2 Close Grip Bench Press 50 3 1
60 3 1
70 3 4
3 Delts 6 5
4 Triceps 6 5
5 Reverse Hyperextension 8 4

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Week 4
Day 1 % reps sets
1 Squat 50 5 1
60 4 1
70 3 1
80 2 5
2 Bench press 50 5 1
60 4 1
70 3 1
80 3 5
3 Chest Muscles 6 5
4 Dips 4 5
5 Good Morning 5 5
Day 2 % reps sets
1 Deadlift w/pause 5-7cm above knees 50 3 1
60 3 1
70 3 1
80 2 4
2 Board press 55 3 1
65 3 1
75 3 1
85 3 2
90 2 2
95 1 3
3 Deadlift up to knees 50 3 1
60 3 1
70 3 1
75 2 4
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 8 4
Day 3 % reps sets
1 Bench press 55 5 1
65 4 1
75 3 1
85 2 4
2 Squat 50 5 1
60 4 1
70 3 1
80 2 4
3 Bench press 50 3 1
60 3 1
70 3 1
80 2 3
4 Chest Muscles 6 5
5 Hyperextension 8 4
Day 4 % reps sets
1 Deficit Deadlift 50 3 1
60 3 1
70 2 4
4 Chest Muscles 6 5
3 Deadlift off boxes bar is 5cm below knees 60 3 1
70 3 1
80 3 1
85 2 3
5 Lat Muscles 6 5
6 Leg Press 5 5
5 Reverse Hyperextension 8 4

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Week 5
Day 1 % reps sets
1 Bench press 50 5 1
60 4 1
70 3 1
80 3 4
2 Squat 50 5 1
60 5 1
70 3 1
70 5 1
70 7 1
70 4 1
70 6 1
70 8 1
3 Bench press 50 4 1
60 4 1
70 4 4
4 Chest Muscles 6 5
5 Good morning 5 5
Day 2 % reps sets
1 Deadlift up to knees 50 4 1
60 4 1
70 4 4
2 Bench press 50 5 1
60 4 1
70 3 1
80 2 5
3 Deadlift off boxes, bar is 5cm below knees 55 3 1
65 3 1
75 3 1
85 3 4
4 Triceps 6 5
5 Hyperextension 8 4
Day 3 % reps sets
1 Squat 50 5 1
60 4 1
70 3 1
75 3 4
2 Bench press 50 6 1
60 5 1
70 4 1
75 3 1
80 2 2
85 1 2
80 2 1
75 3 1
70 4 1
65 5 1
60 6 1
55 7 1
50 8 1
3 Squat 50 4 1
60 4 1
70 4 4
4 Chest Muscles 6 5
5 Abs 10 3
Day 4 % reps sets
1 Deadlift w/pause 5cm above knees 50 3 1
60 3 1
70 3 1
75 2 4
2 DB Bench press 6 5
3 Deadlift w/chains off boxes, bar is 10-12cm below knees 50 4 1
60 4 1
70 4 1
75 4 4
4 Lat Muscles 6 5
5 Hyperextension 8 4

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Week 6
Day 1 % reps sets
1 Squat 50 5 1
60 4 1
70 3 1
80 2 5
2 Bench press 50 5 1
60 4 1
70 3 1
80 2 5
3 Chest Muscles 6 5
4 Hyperextension 8 4
Day 2 % reps sets
1 Deficit Deadlift 50 4 1
60 4 1
65 3 2
2 Bench press 50 5 1
60 5 1
70 3 1
70 6 1
70 4 1
70 7 1
70 2 1
70 8 1
70 5 1
3 Deadlift 50 3 1
60 3 1
70 3 1
80 2 5
4 Delts 6 5
5 Lat Muscles 8 4
Day 3 % reps sets
1 Squat 50 5 1
60 4 1
70 3 1
80 2 4
2 Bench press 50 5 1
60 4 1
70 3 1
75 3 5
3 Squat 50 5 1
60 5 1
70 5 4
4 Chest Muscles 8 5
5 Abs 8 4
Day 4 % reps sets
1 Deadlift up to knees 50 3 1
60 3 1
70 3 1
75 3 4
2 Bench press 50 4 1
60 4 1
70 4 4
3 Deadlift w/chains 50 3 1
60 3 1
70 3 1
75 3 4
4 Dips 4 5
5 Lat Muscles 6 5
6 Hyperextension 8 4

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Prep Cycle III

Week 1
Day 1 % reps sets
1 Squat 55 5 1
65 4 1
75 3 1
85 2 3
2 Bench press 50 5 1
60 4 1
70 3 1
80 2 4
4 Squat 50 3 1
60 3 1
70 3 1
80 2 4
3 Chest Muscles 6 4
5 Goodmorning 5 5
Day 2 % reps sets
1 Bench press 50 5 1
60 4 1
70 3 1
80 2 2
85 1 2
80 2 2
2 Deadlift off boxes, bar is 5cm below knees 65 3 1
75 3 1
85 3 2
90 2 3
3 Triceps 6 5
4 Lat Muscles 6 5
5 Abs 8 4
Day 3 % reps sets
1 Squat 50 5 1
60 4 1
70 3 1
75 2 4
2 Bench press 50 5 1
60 4 1
70 3 1
75 2 4
3 Chest Muscles 6 5
4 Dips 5 5
5 Goodmorning 5 5
Day 4 % reps sets
1 Incline shoulder press 3 5
2 Deadlift w/pause 5cm above knees 50 3 1
60 3 1
70 3 1
75 2 4
2 Lat Muscles 6 4
4 Hyperextension 8 4

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Week 2
Day 1 % reps sets
1 Squat 50 5 1
60 4 1
70 3 1
80 2 1
90 1 1
95 1 1
100-105 1 2-3
2 Bench press 50 5 1
60 4 1
70 3 1
75 2 3
3 Chest Muscles 5 3
4 Hyperextension 8 4
Day 2 % reps sets
1 Bench press 50 5 1
60 4 1
70 3 1
80 2 1
90 1 1
95 1 1
100-105 1 2-3
2 Deadlift 50 5 1
60 4 1
70 3 1
80 2 1
90 1 1
95 1 1
100-105 1 2-3
3 Delts 6 4
4 Lat Muscles 6 4
Day 3 % reps sets
1 Squat 50 5 1
60 4 1
70 3 1
80 2 4
1 Squat 50 5 1
60 4 1
70 3 1
80 2 4
4 Squat 50 5 1
60 5 1
70 5 4
3 Chest Muscles 8 5
4 Abs 8 4
Day 4 % reps sets
1 Incline shoulder press 3 5
1 Deadlift up to knees 50 3 1
60 3 1
70 3 1
75 3 4
2 Bench Press 50 5 1
60 5 1
70 5 4
3 Deadlift off boxes, bar is 5cm below knees 60 4 1
70 4 1
80 4 4
4 Dips 4 5
5 Lat Muscles 6 5
6 Hyperextension 8 4

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Week 3
Day 1 % reps sets
1 Bench press 50 5 1
60 4 1
70 3 1
80 3 4
2 Squat 50 5 1
60 4 1
70 3 1
80 3 5
3 Board press 60 4 1
70 4 1
80 4 4
4 Chest Muscles 6 4
5 Goodmorning 5 5
Day 2 % reps sets
1 Deadlift up to knees w/pause 50 4 1
60 4 1
70 4 4
2 Bench press 50 5 1
60 4 1
70 3 1
80 3 2
85 2 2
80 3 1
70 5 1
60 7 1
50 9 1
3 1(x2) + 1/2 (x2) Deadlift, alternating 50 4 1
1(x2) + 1/2 (x2) Deadlift, alternating 60 4 1
1(x2) + 1/2 (x2) Deadlift, alternating 70 4 1
1 + 1/2 (x2) Deadlift, alternating 75 3 4
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 10 4
Day 3 % reps sets
1 Squat 50 5 1
60 5 1
65 3 1
65 7 1
65 4 1
65 8 1
65 2 1
65 6 1
2 Bench press 50 5 1
60 4 1
70 3 1
80 2 5
3 Dips 4 5
4 Chest Muscles 6 4
5 Hyperextension 8 4
Day 4 % reps sets
3 Dips 4 5
4 Chest Muscles 6 4
5 Hyperextension 8 4
75 3 4
2 Bench press w/chains 50 4 1
60 4 1
70 4 4
2 Bench press w/chains 50 4 1
60 4 1

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Week 4
Day 1 % reps sets
1 Board press 55 3 1
65 3 1
75 3 1
85 3 2
90 2 3
2 Squat 50 5 1
60 4 1
70 3 1
80 3 2
85 2 2
80 3 2
3 Decline Bench Press 50 4 1
60 4 1
70 4 5
4 Chest Muscles 6 4
5 Abs 10 3
Day 2 % reps sets
1 Deadlift w/pause 5-7cm below knees 50 3 1
60 3 1
70 3 1
80 2 4
2 Bench press 50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
80 3 2
3 Deadlift off boxes, bar is 5cm below knees 65 3 1
75 3 1
85 3 2
95 2 3
4 Lat Muscles 6 5
5 Goodmorning 5 5
Day 3 % reps sets
1 Bench press w/chains 50 3 1
60 3 1
70 3 1
75 3 4
2 Squat 50 5 1
60 5 1
70 3 1
70 5 1
70 7 1
70 4 1
70 6 1
70 8 1
3 Board press 50 4 1
60 4 1
70 4 1
75 4 4
4 Chest Muscles 6 5
Day 4 % reps sets
1 1(x2) + 1/2 (x2) Deadlift, alternating 50 4 1
1(x2) + 1/2 (x2) Deadlift, alternating 60 4 1
1 + 1/2 (x2) Deadlift 70 3 1
1 + 1/2 Deadlift 80 2 4
2 Incline shoulder press 3 5
3 Lat Muscles 6 5
4 Hyperextension 8 4

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Week 5
Day 1 % reps sets
1 Bench press 50 5 1
60 4 1
70 3 1
80 3 4
2 Squat 50 5 1
60 4 1
70 3 1
80 2 4
3 Bench press 50 4 1
60 4 1
70 4 4
4 Chest Muscles 6 4
5 Goodmorning 5 5
Day 2 % reps sets
1 Deficit deadlift 50 3 1
60 3 1
65 3 1
70 2 4
2 Bench press 50 5 1
60 4 1
70 3 1
75 2 4
3 Deadlift from boxes, bar is 5cm below knees 70 3 1
80 3 1
90 2 2
95 1 3
4 Triceps 6 5
5 Goodmorning 5 4
Day 3 % reps sets
4 Triceps 6 5
5 Goodmorning 5 4
70 3 1
70 5 1
2 Bench press 50 6 1
60 6 1
70 6 5
4 Squat 55 3 1
65 3 1
75 3 4
3 Chest Muscles 6 5
5 Lat Muscles 6 5
Day 4 % reps sets
1 Deadlift up to knees w/pause 50 3 1
60 3 1
70 3 1
75 3 4
2 Close Grip Bench Press 50 4 1
60 4 1
70 4 4
3 Deadlift off boxes, bar is 5cm below knees 55 3 1
65 3 1
75 3 1
85 3 4
5 Triceps 6 5

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Comp Cycle
Week 1
Day 1 % reps sets
1 Bench press 55 5 1
65 4 1
75 3 1
85 2 3
2 Squat 50 5 1
60 4 1
70 3 1
80 3 4
3 Bench press 50 5 1
60 4 1
70 3 1
80 2 4
4 Chest Muscles 8 4
5 Hyperextension 8 4
Day 2 % reps sets
1 Deficit Deadlift 50 3 1
60 3 1
70 2 2
2 Bench press 50 5 1
60 4 1
70 3 1
80 3 4
3 Deadlift of boxes, bar is 5cm below knees 60 3 1
70 3 1
80 2 2
90 1 3
4 Lat Muscles 6 4
5 Abs 8 4
Day 3 % reps sets
1 Squat 50 3 1
60 3 1
70 3 1
80 2 2
85 1 3
2 Bench press 50 3 1
60 3 1
70 3 1
80 2 2
85 2 3
80 2 2
3 Chest Muscles 6 4
4 Triceps 6 4
5 Goodmorning 5 4
Day 4 % reps sets
1 Incline Shoulder press 3 5
2 Deadlift off boxes, bar is 5cm below knees 55 3 1
65 3 1
75 3 1
85 2 3
3 Delts 6 4
4 Lat Muscles 6 4
5 Reverse Hyperextension 8 4

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Week 2
Day 1 % reps sets
1 Squat 50 3 1
60 3 1
70 3 1
75 2 3
2 Bench press 50 3 1
60 3 1
70 3 1
75 2 3
3 Chest Muscles 6 4
4 Hyperextension 8 3
Day 2 % reps sets
1 Bench press 50 3 1
60 3 1
70 3 1
80 2 1
90 1 1
95 1 1
100 1 1-2
2 Deadlift 50 3 1
60 3 1
70 2 1
80 2 1
90 1 1
95 1 1
100 1 1-2
3 Triceps 6 4
4 Abs 8 3
Day 3 % reps sets
1 Squat 50 3 1
60 3 1
70 3 1
80 2 1
90 1 1
95 1 1
100 1 1-2
2 Bench press 50 3 1
60 3 1
70 3 1
75 2 4
3 Chest Muscles 6 4
4 Goodmorning 4 4
Day 4 % reps sets
1 DB Bench Press 5 5
2 Deadlift up to knees 50 3 1
60 3 1
70 3 1
75 2 3
3 Lat Muscles 6 4

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Week 3
Day 1 % reps sets
1 Squat 55 3 1
65 3 1
75 2 2
85 1 4
2 Bench press 50 3 1
60 3 1
70 3 1
80 3 4
3 Chest Muscles 6 4
4 Hyperextension 8 4
Day 2 % reps sets
1 Deadlift up to knees 50 3 1
60 3 1
70 3 1
75 2 3
2 Bench press 50 3 1
60 3 1
70 3 1
80 2 2
85 1 3
3 Deadlift 50 3 1
60 3 1
70 3 1
80 2 4
4 Lat Muscles 6 4
5 Abs 8 3
Day 3 % reps sets
1 Squat 50 3 1
60 3 1
70 3 1
80 2 4
2 Bench press 50 3 1
60 3 1
70 3 1
80 2 5
3 Delts 6 4
4 Triceps 6 4
5 Goodmorning 4 4
Day 4 % reps sets
1 Incline Shoulder Press 3 5
2 Deadlift off boxes, bar is 5cm below knees 55 3 1
65 3 1
75 3 1
85 2 3
3 Lat Muscles 6 4
4 Reverse Hyperextension 8 4

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Week 4
Day 1 % reps sets
1 Squat 50 3 1
60 3 1
70 3 1
80 2 4
2 Bench press 50 3 1
60 3 1
70 3 1
80 2 2
85 1 3
3 Chest Muscles 6 4
4 Goodmorning 4 4
Day 2 % reps sets
1 Bench press 50 3 1
60 3 1
70 3 1
80 2 2
2 Deadlift 50 2 1
60 2 1
70 2 3
3 Lat Muscles 6 3
4 Abs 8 3
Day 3 % reps sets
1 Squat 50 3 1
60 3 1
70 2 2
75 1 3
2 Bench press 50 3 1
60 3 1
70 3 1
75 2 3
3 Hyperextension 6 3
Day 4 % reps sets
Rest

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Week 5
Day 1 % reps sets
1 Bench press 50 3 1
60 3 1
70 2 2
75 1 3
2 Deadlift 50 3 1
60 3 1
70 2 3
3 Abs 8 3
Day 2 % reps sets
1 Squat 50 3 1
60 2 1
70 1 3
2 Bench press 50 3 1
60 3 1
70 2 3

Competition

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