SHEIKO

Robert Frederick's
4-Day
Hyperthrophy
Modified Kilos
bw 105
Squat 100
Bench 100
Deadlift 100
Total 300
Video Training Log

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Enter Training Maxes:
100
100
100
300

How should I use this training program?

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.
How do I modify the program without messing it up?
The most convenient way to make this program fit your
specific needs is to make exercise substitutions and preserve
If
theyou highbar
overall squat, Your
structure. substitue
bestall
bet"squats" witha substitution
is to make highbar.
Then substitue
that serves "highbar/lowbar"
a similar purpose. sets with "front squats".

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

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.
Can I run this program with inflated maxes?
You can. If you do hopefully you have good techniqe
because higher intensity usually leads to form breakdown. If
Iflated
that maxesyou'll
happens can however
wind uphelp breaking
practicing badplateaus.
technique with
greater frequency and also increase the risk of injury.

Can I change the accessory work?

The programs focus on the main lifts. Any additional work is
bonus effort. These should be customised to the individual
All proposed
athlete. accessoryhowever
It is important work can
toalso beofskipped
focus if
effectiveness and
necessary at times.
do not exhaust motor muscles so they can recover for the

Do I need to pause all presses?

It is recommended to pause the first rep of each set to
develop good habbits and raw strength.

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

It is purely advisory to do abdominal stabilisation following
every heavy lifting. It can be replaced with any other
accessory or skipped if necessary.
Volume Calculations

These graphs show you volume vs intensity

Adaptation

Peparatory Period (4 day #1)

0.24 400

0.235 350
300
0.23
Avg. % of Total

Number of Lifts
250 Avg %
0.225
200 NL
0.22
150
0.215
100
0.21 50
0.205 0
Wk1 Wk2 Wk3 Wk4

4 Day Prep Squat Bench Dead NL Avg Wt. Avg % Squat Bench
Wk1 52 105 61 218 65 22% 57.9% 68.0%
Wk2 59 108 32 199 66 22% 61.1% 68.3%
Wk3 71 139 75 285 67 22% 66.1% 66.7%
Wk4 74 135 65 274 69 23% 65.5% 69.8%
Total 256 487 233 976 67 22% 63.1% 68.2%

Accumulation

Peparatory Period (4 day #2)

0.24 400
0.238 350
0.236
300
Avg. % of Total

0.234
Number of Lifts

0.232 250 Avg %

0.23 200 NL
0.228 150
0.226
100
0.224
0.222 50
0.22 0
Wk1 Wk2 Wk3 Wk4 Wk5 Wk6
 0.236
300

Avg. % of Total
0.234

Number of Lifts
0.232 250 Avg %
0.23 200 NL
0.228 150
0.226
100
0.224
0.222 50
0.22 0
Wk1 Wk2 Wk3 Wk4 Wk5 Wk6

4 Day Prep2 Squat Bench Dead NL Avg Wt. Avg % Squat Bench
Wk1 81 127 59 267 71 24% 68.9% 70.4%
Wk2 76 115 48 239 71 24% 72.1% 72.4%
Wk3 121 135 59 315 69 23% 68.3% 69.1%
Wk4 69 103 63 235 72 24% 72.5% 74.0%
Wk5 117 152 90 359 68 23% 67.7% 67.7%
Wk6 69 103 63 235 72 24% 72.5% 74.0%
Total 533 735 382 1650 70 23% 69.9% 70.9%

Transmutation

Peparatory Period (4 day #3)

0.24 400
0.238 350
0.236
300
Avg. % of Total

0.234

Number of Lifts
0.232 250 Avg %
0.23 200 NL
0.228 150
0.226
100
0.224
0.222 50
0.22 0
Wk1 Wk2 Wk3 Wk4 Wk5

4 Day Prep3 Squat Bench Dead NL Avg Wt. Avg % Squat Bench
Wk1 67 74 35 176 70 23% 69.7% 68.5%
Wk2 84 121 64 269 69 23% 68.5% 68.1%
Wk3 98 163 65 326 68 23% 67.0% 69.6%
Wk4 77 128 54 259 70 23% 68.6% 70.4%
Wk5 94 168 72 334 70 23% 71.9% 67.3%
Total 420 654 290 1364 69 23% 69.1% 68.7%

Realization

Peparatory Period (4 day #Comp)

0.24 400
0.235 350
0.23
300
otal

0.225
fts
 Peparatory Period (4 day #Comp)
0.24 400
0.235 350
0.23
300

Avg. % of Total
0.225

Number of Lifts
0.22 250 Avg %
0.215 200 NL
0.21 150
0.205
100
0.2
0.195 50
0.19 0
Wk1 Wk2 Wk3 Wk4 Wk5

4 Day Comp Squat Bench Dead NL Avg Wt. Avg % Squat Bench
Wk1 40 85 38 163 70 23% 69.4% 70.1%
Wk2 30 47 29 106 69 23% 68.8% 68.2%
Wk3 31 56 47 134 70 23% 70.3% 70.6%
Wk4 30 44 10 84 67 22% 67.2% 67.4%
Wk5 8 25 12 45 63 21% 60.0% 63.4%
Total 139 257 136 532 69 23% 68.5% 68.8%
 These graphs show the type of loading

Bench (4 d
Squat (4 day #1) 25
9
8 20
7 90+
6
80-89 15
Number of Lifts

Avg % 5
70-79
Lifts

4
NL 60-69
3 10
2 50-59
1
5
0
1 2 3 4
Week 0
Week 1 Week 2 Wee

Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Month %
66.9% 50-59 6 5 8 8 27 50-59
66.4% 60-69 0 0 0 0 0 60-69
69.6% 70-79 0 0 0 0 0 70-79
69.7% 80-89 0 0 0 0 0 80-89
68.5% 90+ 0 0 0 0 0 90+
NL 6 5 8 8 27 NL
Avg. Int. 57.9% 61.1% 66.1% 65.5% 63.1% Avg. Int.

Squat (4 day #2) Benc

200 200
180 180
160 160
140 90+ 140
120 120
80-89
Lifts
Lifts

100 100
Number of Lifts

70-79
Avg % 80 80
60 60-69 60
NL
40 50-59 40
20 20
0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 We

Week W
 120 120
80-89

Lifts
Lifts
100 100
Number of Lifts
70-79
Avg % 80 80
60 60-69 60
NL
40 50-59 40
20 20
0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 We

Week W

Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle %
74.8% 50-59 10 13 14 10 14 15 76 50-59
66.0% 60-69 9 11 13 8 13 13 67 60-69
70.0% 70-79 42 9 74 6 90 30 251 70-79
69.0% 80-89 20 43 20 45 0 45 173 80-89
69.2% 90+ 0 0 0 0 0 0 0 90+
69.0% NL 81 76 121 69 117 103 567 NL
69.7% Avg. Int. 68.9% 72.1% 68.3% 72.5% 67.7% 72.5% 69.9% Avg. Int.

Squat (4 day #3) Bench

200 180
180 160
160 140
90+
140 120
120 80-89
100
Number of Lifts

70-79
Lifts

100

Lifts
Avg % 80
80 60-69
NL 60
60 50-59
40 40
20 20
0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 1 Week 2
Week W

Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Cycle %
74.6% 50-59 13 15 10 10 13 61 50-59
71.6% 60-69 11 13 60 9 11 104 60-69
66.5% 70-79 25 34 3 42 30 134 70-79
73.5% 80-89 18 17 25 16 40 116 80-89
72.6% 90+ 0 5 0 0 0 5 90+
71.4% NL 67 84 98 77 94 420 NL
Avg. Int. 69.7% 68.5% 67.0% 68.6% 71.9% 69.1% Avg. Int.

Squat (4 day comp) Bench (4

45 90
40 80
35 90+ 70
30 60
80-89
25 50
fts

ts

ts
 Squat (4 day comp) Bench (4
45 90
40 80
35 90+ 70
30 60
80-89
25 50
Number of Lifts

70-79
Lifts

Lifts
Avg % 20 40
NL 60-69
15 30
10 50-59
20
5 10
0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 1 Week 2 W
Week W

Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Month %
70.7% 50-59 8 6 6 6 3 29 50-59
68.8% 60-69 7 6 6 6 2 27 60-69
69.5% 70-79 6 12 7 10 3 38 70-79
64.0% 80-89 19 2 12 8 0 41 80-89
62.5% 90+ 0 4 0 0 0 4 90+
68.6% NL 40 30 31 30 8 139 NL
Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5% Avg. Int.
 Bench (4 day #1) Deadlift (4 day #1)
25 14
12
20 10
90+
80-89 8

Lifts
15
70-79 6
60-69
10 4
50-59
2
5 0
Week 1 Week 2 Week 3 Week 4

0 Week
Week 1 Week 2 Week 3 Week 4

Deadlift
Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3
15 12 21 19 67 50-59 12 6 9
3 3 0 3 9 60-69 0 0 4
0 0 0 0 0 70-79 0 0 0
0 0 0 0 0 80-89 0 0 0
0 0 0 0 0 90+ 0 0 0
18 15 21 22 76 NL 12 6 13
68.0% 68.3% 66.7% 69.8% 68.2% Avg. Int. 66.9% 66.4% 69.6%

Bench (4 day #2) Deadlift (4 day #2)

200 200
180 180
160 160
140 90+ 140
120 80-89 120
Lifts

Lifts

100 100
70-79
80 80
60 60-69 60
40 50-59 40
20 20
0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 Week 3 Week 4 Week 5 W

Week Week
 120 80-89 120

Lifts

Lifts
100 100
70-79
80 80
60 60-69 60
40 50-59 40
20 20
0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 Week 3 Week 4 Week 5 W

Week Week

Deadlift
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle % Week 1 Week 2 Week 3
17 18 21 16 35 19 126 50-59 3 9 6
18 15 19 14 28 17 111 60-69 9 9 7
52 25 57 12 36 117 299 70-79 14 30 27
40 51 38 54 53 25 261 80-89 33 0 16
0 6 0 7 0 0 13 90+ 0 0 0
127 115 135 103 152 178 810 NL 59 48 56
70.4% 72.4% 69.1% 74.0% 67.7% 74.0% 70.9% Avg. Int. 74.8% 66.0% 70.0%

Bench (4 day #3) Deadlift (4 day #3)

180 200
160 180
140 160
90+ 140
120 80-89 120
100
Lifts

70-79 100
Lifts

80 80
60-69
60 60
40 50-59
40
20 20
0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 1 Week 2 Week 3 Week 4 W
Week Week

Deadlift
Week 1 Week 2 Week 3 Week 4 Week 5 Cycle % Week 1 Week 2 Week 3
15 20 28 19 24 106 50-59 3 8 11
12 17 27 18 22 96 60-69 6 11 11
25 77 34 61 102 299 70-79 14 22 43
22 2 74 24 20 142 80-89 6 18 0
0 5 0 6 0 11 90+ 6 5 0
74 121 163 128 168 654 NL 35 64 65
68.5% 68.1% 69.6% 70.4% 67.3% 68.7% Avg. Int. 74.6% 71.6% 66.5%

Bench (4 day comp) Deadlift (4 day comp)

90 50
80 45
70 40
90+
60 35
80-89 30
50
ts

ts
 Bench (4 day comp) Deadlift (4 day comp)
90 50
80 45
70 40
90+
60 35
80-89 30
50
70-79
Lifts

Lifts
25
40
60-69 20
30 15
20 50-59
10
10 5
0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 1 Week 2 Week 3 Week 4 Week
Week Week

Deadlift
Week 1 Week 2 Week 3 Week 4 Week 5 Month % Week 1 Week 2 Week 3
18 9 9 9 6 51 50-59 6 6 9
15 9 9 9 6 48 60-69 9 6 9
12 23 9 15 13 72 70-79 10 11 15
40 2 29 11 0 82 80-89 10 2 14
0 4 0 0 0 4 90+ 3 4 0
85 47 56 44 25 257 NL 38 29 47
70.1% 68.2% 70.6% 67.4% 63.4% 68.8% Avg. Int. 70.7% 68.8% 69.5%
 These graphs show the focus of the loading

dlift (4 day #1) Lift Distribution (4 day #1)

1
0.9
0.8
0.7

% Total Lifts
90+
0.6 Bench
80-89
0.5
70-79 Deadlift
0.4
60-69 0.3 Squat
50-59 0.2
0.1
0
ek 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

Week Week

Week 4 Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

9 36 Squat 16.7% 19.2% 19.0% 19.0% 18.5%
3 7 Bench 50.0% 57.7% 50.0% 52.4% 52.1%
0 0 Deadlift 33.3% 23.1% 31.0% 28.6% 29.5%
0 0
0 0
12 43
69.7% 68.5%

Deadlift (4 day #2)

Lift Distribution (4 day #2)
1
0.9
0.8
90+
0.7
% Total Lifts

80-89 0.6 B
70-79 0.5 D
60-69 0.4 S
0.3
50-59
0.2
0.1
0
k 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Week Week
 0.7

% Total Lift
80-89 0.6 B
70-79 0.5 D
60-69 0.4 S
0.3
50-59
0.2
0.1
0
k 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Week Week

Week 4 Week 5 Week 6 Cycle % of Lifts Week 1 Week 2 Week 3 Week 4 Week 5
9 14 13 54 Squat 30.3% 31.8% 38.8% 30.4% 32.6%
12 14 19 70 Bench 47.6% 48.1% 43.3% 45.4% 42.3%
17 50 33 171 Deadlift 22.1% 20.1% 17.9% 24.2% 25.1%
17 12 25 103
0 0 0 0
55 90 90 398
69.0% 69.2% 69.0% 69.7%

adlift (4 day #3) Lift Distribution (4 day #3)

1
0.9
0.8
90+
0.7
% Total Lifts

80-89 0.6 Bench

70-79 0.5 Deadlift
60-69 0.4 Squat
0.3
50-59
0.2
0.1
0
eek 2 Week 3 Week 4 Week 5 Week 1 Week 2 Week 3 Week 4 Week 5
Week Week

Week 4 Week 5 Cycle % of Lifts Week 1 Week 2 Week 3 Week 4 Week 5

7 9 38 Squat 38.1% 31.2% 30.1% 29.7% 28.1%
10 12 50 Bench 42.0% 45.0% 50.0% 49.4% 50.3%
9 29 117 Deadlift 19.9% 23.8% 19.9% 20.8% 21.6%
22 15 61
6 7 24
54 72 290
73.5% 72.6% 71.4%

lift (4 day comp) Lift Distribution (4 day comp)

1
0.9
0.8
90+ 0.7
l Lifts

80-89 0.6 Bench

Deadlift
lift (4 day comp) Lift Distribution (4 day comp)
1
0.9
0.8
90+ 0.7

% Total Lifts
80-89 0.6 Bench
70-79 0.5 Deadlift
60-69 0.4 Squat
0.3
50-59
0.2
0.1
0
k2 Week 3 Week 4 Week 5 Week 2 Week 3 Week 4 Week 5
Week Week

Week 4 Week 5 Month % of Lifts Week 1 Week 2 Week 3 Week 4 Week 5

2 3 26 Squat 24.5% 28.3% 23.1% 35.7% 17.8%
2 3 29 Bench 52.1% 44.3% 41.8% 52.4% 55.6%
6 6 48 Deadlift 23.3% 27.4% 35.1% 11.9% 26.7%
0 0 26
0 0 7
10 12 136
64.0% 62.5% 68.6%
 Bench
Deadlift
Squat

n (4 day #2)

Bench
Deadlift
Squat

ek 4 Week 5 Week 6
 Bench
Deadlift
Squat

ek 4 Week 5 Week 6

Week 6 Cycle
27.8% 31.9%
48.0% 45.6%
24.3% 22.4%

day #3)

Bench
Deadlift
Squat

4 Week 5

Cycle
30.8%
47.9%
21.3%

day comp)

Bench
Deadlift
day comp)

Bench
Deadlift
Squat

ek 5

Month
26.1%
48.3%
25.6%
 Sheiko
Preparatory Period for Class 1 & CMS

Week 1 squat
Day 1 % reps sets weight
1 Front squat 30% 4 1 30
40% 4 1 40
50% 4 3 50
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 4 75
3 Squat 55% 3 1 55
65% 3 1 65
75% 2 4 75
4 Chest muscles 10 5
5 Abs 10 3

Day 3 % reps sets weight

1 Deadlift to knees w/2s pause 50% 3 1 50
60% 3 1 60
70% 3 4 70
2 Bench press 50% 5 1 50
60% 5 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 w/pause 5-7cm above knees 55% 3 1 55
65% 3 1 65
75% 2 4 75
4 Lat muscles 10 5
5 Good morning 5 5

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 w/pause at half squat position on the way down 50% 3 1 50
60% 3 1 60
70% 3 4 70
3 Board bench press 60% 3 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
4 Chest muscles 10 5
5 Hyperextension 8 4

Day 6 % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 2 4 60
2 Incline Bench press 3 5
3 Deadlift off boxes, bar is 5-7cm below knees 55% 3 1 55
65% 3 1 65
75% 3 2 75
85% 2 3 85
4 Dip (with weights) 8 5
5 Leg press (80-90% of squat 1RM) 8 5
6 Reverse hyperextension 8 4
###
Week 2
Day 1 % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 1 75
80% 4 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 4 5 80
3 Frenchpress lying 10 5
4 Chestmuscles 10 5
5 Hyperextension 8 4

Day 3 % reps sets weight

1 Bench press w/chains plus 8-10 kg to each side in addition to this weight 50% 3 1 50
60% 3 1 60
70% 3 5 70
2 Deadlift w/pause 5-7cm below knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 5 75
3 Delts 10 5
4 Leg extension (1 sec pause every rep 8 4
at the top)
5 Abs 8 4

Day 5 % reps sets weight

1 Front squat 30% 4 1 30
40% 4 1 40
50% 4 4 50
2 Board bench press 60% 3 1 60
70% 3 1 70
80% 3 1 80
85% 2 2 85
90% 1 3 90
3 Dips(with weights) 10 5
4 Latmuscles 10 5
5 Good morning 5 5

Day 6 % reps sets weight

1 Bench press narrow grip 50% 4 1 50
60% 3 1 60
65% 8 4 65
2 Deadlift w/chains, 8-10kg each side plus this weight 50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 3 75
3 Dumbbells press 10 5
4 Legpress 8 5
5 Reverse hyperextension 8 4
###
Week 3
Day 1 % reps sets weight
1 Front squat 40% 4 1 40
50% 4 1 50
55% 3 3 55
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
80% 4 2 80
3 Squat w/pause at half squat position on the way down 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
4 Latmuscles 10 5
5 Goodmorning 5 4
 Day 3 % reps sets weight
1 Deadlift to knees with 2 sec pause 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
2 Bench press 50% 5 1 50
60% 5 1 60
70% 5 1 70
70% 8 1 70
70% 5 1 70
70% 8 1 70
70% 5 1 70
70% 8 1 70
3 Deadlift off boxes, bar is 5-7cm below knees 60% 4 1 60
70% 4 1 70
80% 4 4 80
4 Chest muscles 10 5
5 Abs 10 3

Day 5 % reps sets weight

1 Board bench 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 50
60% 4 1 60
70% 3 1 70
80% 5 5 80
3 Bench press w/chains plus 8-10 kg to each side in addition to this weight 50% 4 1 50
60% 4 1 60
65% 4 4 65
4 Lat muscles 10 5
5 Goodmorning seated 4 4

Day 6 % reps sets weight

1 Deadlift w/pause 5-7cm above knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
2 Bench press with middle grip 50% 4 1 50
60% 4 1 60
65% 4 4 65
3 Deadlift w/ chains 50% 3 1 50
60% 3 1 60
 70% 3 1 70
75% 2 4 75
4 Triceps 12 5
5 Reverse hyperextension 8 4
###
Week 4
Day 1 % reps sets weight
1 Front squat 40% 3 1 40
45% 3 1 45
50% 3 2 50
55% 3 3 55
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
80% 4 2 80
3 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 3 4 80
4 Dip 10 5
5 Latmuscles 10 5
6 Hyperextension 8 4

Day 3 % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 1 60
70% 2 4 70
2 Board bench press 60% 3 1 60
70% 3 1 70
80% 3 1 80
85% 3 1 85
90% 2 2 90
95% 1 2 95
3 Deadlift off boxes, 5-7cm below knees 60% 3 1 60
70% 3 1 70
80% 3 2 80
90% 2 2 90
95% 1 2 95
4 Chest muscles 10 5
5 French press 10 5

Day 5 % reps sets weight

1 Bench press 50% 5 1 50
 60% 4 1 60
70% 3 1 70
80% 5 4 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 5 4 80
3 Bench press w/chains plus 8-10 kg to each side in addition to this weight 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
4 Delts 10 5
5 Abs 10 3

Day 6 % reps sets weight

1 Deadlift w/pause 5-7cm below knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 2 75
80% 1 3 80
2 Bench press 50% 6 1 50
60% 6 1 60
65% 6 4 65
3 Deadlift w/chains 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
4 Leg press 8 5
5 Reverse hyperextension 8 4 ###
 Sheiko
Preparatory Period for Class 1 & CMS

week 1 squat
Day 1 % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
3 Bench press w/board 60% 3 1 60
Bench press w/board 70% 3 1 70
Bench press w/board 80% 3 2 80
Bench press w/board 85% 2 3 85
4 Chest Muscles 10 5
5 Abs 8 3

Day 3 % reps sets weight

1 Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60
Deficit deadlift 70% 2 4 70
2 Bench press with chains 50% 3 1 50
Bench press with chains 60% 3 1 60
Bench press with chains 70% 3 1 70
Bench press with chains 75% 2 4 75
3 Deadlift off boxes, bar is at 5 60% 3 1 60
Deadlift off boxes, bar is at 5 70% 3 1 70
Deadlift off boxes, bar is at 5 80% 3 2 80
Deadlift off boxes, bar is at 5 85% 3 3 85
4 Lat Muscles 10 5
5 Dips 10 5
6 Goodmorning 5 5

Day 5 % reps sets weight

1 Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press 50% 4 1 50
 Bench press 60% 4 1 60
Bench press 70% 8 4 70
4 Chest Muscles 10 5
5 Abs 10 3

Day 6 % reps sets weight

1 Deadlift off boxes, bar is at 5 60% 3 1 60
Deadlift off boxes, bar is at 5 70% 3 1 70
Deadlift off boxes, bar is at 5 80% 3 2 80
Deadlift off boxes, bar is at 5 85% 3 4 85
2 Incline Shoulder Press 10 5
3 Delts 10 5
4 Lat Muscles 10 5
5 Hyperextension 8 4
###
week 2
Day 1 % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press w/chains 50% 3 1 50
Bench press w/chains 60% 3 1 60
Bench press w/chains 70% 3 1 70
Bench press w/chains 75% 2 4 75
4 Chest Muscles 10 5
5 Good morning 5 5

Day 3 % reps sets weight

1 Deadlift to knees 50% 3 1 50
Deadlift to knees 60% 3 1 60
Deadlift to knees 70% 2 4 70
2 Bench press w/board 55% 5 1 55
Bench press w/board 65% 4 1 65
Bench press w/board 75% 4 2 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 3 90
3 Deadlift w/chains 50% 3 1 50
Deadlift w/chains 60% 3 1 60
Deadlift w/chains 70% 3 1 70
Deadlift w/chains 75% 2 4 75
4 Triceps 12 5
5 Abs 10 4

Day 5 % reps sets weight

1 Squat 55% 5 1 55
Squat 65% 4 1 65
 Squat 75% 3 1 75
Squat 85% 2 4 85
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 5 3 80
4 Chest Muscle 10 5
5 Hyperextension 8 4

Day 6 % reps sets weight

1 Deadlift w/ 2 pauses, 5-7cm a 50% 3 1 50
Deadlift w/ 2 pauses, 5-7cm a 60% 3 1 60
Deadlift w/ 2 pauses, 5-7cm a 70% 3 1 70
Deadlift w/ 2 pauses, 5-7cm a 75% 2 4 75
2 Incline shoulder press 10 5
3 Dips 10 5
4 Lat Muscles 10 5
###
week 3
Day 1 % reps sets weight
1 Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
2 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
3 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
4 Chest Muscles 10 4
5 Good Morning 5 5

Day 3 % reps sets weight

1 Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60
Deficit Deadlift 70% 2 4 70
2 Bench press 50% 6 1 50
Bench press 60% 5 1 60
Bench press 70% 4 1 70
Bench press 75% 3 1 75
 Bench press 80% 5 2 80
3 Deadlift from boxes bar is 5c 60% 4 1 60
Deadlift from boxes bar is 5c 70% 4 1 70
Deadlift from boxes bar is 5c 80% 4 4 80
4 Triceps 12 5
5 Abs 10 3

Day 5 % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
2 Bench press w/chains 50% 4 1 50
Bench press w/chains 60% 4 1 60
Bench press w/chains 70% 4 5 70
3 Squat 50% 4 1 50
Squat 60% 4 1 60
Squat 70% 8 4 70
4 Lat Muscles 10 5
5 Hyperextension 8 4

Day 6 % reps sets weight

1 1 + 1/2 (x2) Deadlift 50% 3 1 50
60% 3 1 60
3 + 1/2 (x2) Deadlift 70% 3 1 70
4 + 1/2 (x2) Deadlift 75% 3 4 75
2 Close Grip Bench Press 50% 3 1 50
Close Grip Bench Press 60% 3 1 60
Close Grip Bench Press 70% 6 4 70
3 Delts 12 5
4 Triceps 12 5
5 Reverse Hyperextension 8 4
###
week 4
Day 1 % reps sets weight
1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Chest Muscles 10 5
4 Dips 10 5
5 Good Morning 5 5

Day 3 % reps sets weight

1 Deadlift w/pause 5-7cm above 50% 3 1 50
Deadlift w/pause 5-7cm above 60% 3 1 60
Deadlift w/pause 5-7cm above 70% 3 1 70
 Deadlift w/pause 5-7cm above 80% 2 4 80
2 Bench press w/board 55% 3 1 55
Bench press w/board 65% 3 1 65
Bench press w/board 75% 3 1 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 2 90
Bench press w/board 95% 1 3 95
3 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 2 4 75
4 Triceps 12 5
5 Lat Muscles 10 5
6 Abs 8 4

Day 5 % reps sets weight

1 Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 5 3 80
4 Chest Muscles 10 5
5 Hyperextension 8 4

Day 6 % reps sets weight

1 Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60
Deficit Deadlift 70% 2 4 70
2 Incline Shoulder Press 10 5
3 Deadlift off boxes bar is 5cm 60% 3 1 60
Deadlift off boxes bar is 5cm 70% 3 1 70
Deadlift off boxes bar is 5cm 80% 3 1 80
Deadlift off boxes bar is 5cm 85% 2 3 85
5 Lat Muscles 10 5
6 Leg Press 8 5
###
week 5
Day 1 % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 5 1 60
 Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
3 Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 4 4 70
4 Chest Muscles 10 5
5 Good morning 5 5

Day 3 % reps sets weight

1 Deadlift up to knees 50% 4 1 50
Deadlift up to knees 60% 4 1 60
Deadlift up to knees 70% 4 4 70
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Deadlift off boxes, bar is 5cm 55% 3 1 55
Deadlift off boxes, bar is 5cm 65% 3 1 65
Deadlift off boxes, bar is 5cm 75% 3 1 75
Deadlift off boxes, bar is 5cm 85% 3 4 85
4 Triceps 12 5
5 Hyperextension 8 4

Day 5 % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 75% 7 4 75
2 Bench press 50% 6 1 50
Bench press 60% 5 1 60
Bench press 70% 4 1 70
Bench press 75% 3 1 75
Bench press 80% 2 2 80
Bench press 85% 1 2 85
Bench press 80% 2 1 80
Bench press 75% 3 1 75
Bench press 70% 4 1 70
Bench press 65% 5 1 65
Bench press 60% 6 1 60
Bench press 55% 7 1 55
Bench press 50% 8 1 50
3 Squat 50% 4 1 50
Squat 60% 4 1 60
Squat 70% 5 4 70
4 Chest Muscles 10 5
5 Abs 10 3
Day 6 % reps sets weight
1 Deadlift w/pause 5cm above k 50% 3 1 50
Deadlift w/pause 5cm above k 60% 3 1 60
Deadlift w/pause 5cm above k 70% 3 1 70
Deadlift w/pause 5cm above k 75% 2 4 75
2 DB Bench press 8 5
3 Deadlift w/chains off boxes, 50% 4 1 50
Deadlift w/chains off boxes, 60% 4 1 60
Deadlift w/chains off boxes, 70% 4 1 70
Deadlift w/chains off boxes, 75% 4 4 75
4 Lat Muscles 10 5
5 Hyperextension 8 4
###
week 6
Day 1 % reps sets weight
1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Chest Muscles 10 5
4 Hyperextension 8 4

Day 3 % reps sets weight

1 Deficit Deadlift 50% 4 1 50
Deficit Deadlift 60% 4 1 60
Deficit Deadlift 65% 3 2 65
2 Bench press 50% 5 1 50
Bench press 60% 5 1 60
Bench press 70% 5 1 70
Bench press 70% 8 1 70
Bench press 70% 5 1 70
Bench press 70% 8 1 70
Bench press 70% 5 1 70
Bench press 70% 8 1 70
Bench press 70% 5 1 70
3 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 3 1 70
Deadlift 80% 5 5 80
4 Delts 10 5
5 Lat Muscles 10 4

Day 5 % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 7 5 75
3 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 6 4 70
4 Chest Muscles 10 5
5 Abs 8 4

Day 6 % reps sets weight

1 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 3 4 75
2 Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 8 4 70
3 Deadlift w/chains 50% 3 1 50
Deadlift w/chains 60% 3 1 60
Deadlift w/chains 70% 3 1 70
Deadlift w/chains 75% 3 4 75
4 Dip 10 5
5 Lat Muscles 10 5
6 Hyperextension 8 4
 Sheiko
Preparatory Period for Class 1 & CMS

week 1 squat
Day 1 % reps sets weight
1 Squat 55% 5 1 55
Squat 65% 4 1 65
Squat 75% 3 1 75
Squat 85% 2 3 85
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
4 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
3 Chest Muscles 6 4
5 Goodmorning 5 5

Day 3 % reps sets weight

1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 2 85
Bench press 80% 2 2 80
2 Deadlift off boxes, bar is 5cm be 65% 3 1 65
Deadlift off boxes, bar is 5cm be 75% 3 1 75
Deadlift off boxes, bar is 5cm be 85% 3 2 85
Deadlift off boxes, bar is 5cm be 90% 2 3 90
3 Triceps 6 5
4 Lat Muscles 6 5
5 Abs 8 4

Day 5 % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 75% 4 4 75
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 4 4 75
3 Chest Muscles 6 5
4 Dips 5 5
5 Goodmorning 5 5

Day 6 % reps sets weight

1 Incline shoulder press 3 5
2 Deadlift w/pause 5cm above knee 50% 3 1 50
Deadlift w/pause 5cm above knee 60% 3 1 60
Deadlift w/pause 5cm above knee 70% 3 1 70
Deadlift w/pause 5cm above knee 75% 2 4 75
2 Lat Muscles 6 4
4 Hyperextension 8 4
###
week 2
Day 1 % reps sets weight
1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 1 80
Squat 90% 1 1 90
Squat 95% 1 1 95
Squat 100%-105% 1 2-3 100-105
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Chest Muscles 5 3
4 Hyperextension 8 4

Day 3 % reps sets weight

1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 1 80
Bench press 90% 1 1 90
Bench press 95% 1 1 95
Bench press 100%-105% 1 2-3 100-105
2 Deadlift 50% 5 1 50
Deadlift 60% 4 1 60
Deadlift 70% 3 1 70
Deadlift 80% 2 1 80
Deadlift 90% 1 1 90
Deadlift 95% 1 1 95
Deadlift 100%-105% 1 2-3 100-105
3 Delts 6 4
4 Lat Muscles 6 4

Day 5 % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 3 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 6 5 75
4 Squat 50% 5 1 50
 Squat 60% 5 1 60
Squat 70% 7 4 70
3 Chest Muscles 8 5
5 Abs 8 4

Day 6 % reps sets weight

1 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 3 4 75
2 Bench Press 50% 5 1 50
Bench Press 60% 5 1 60
Bench Press 70% 8 4 70
3 Deadlift off boxes, bar is 5cm be 60% 4 1 60
Deadlift off boxes, bar is 5cm be 70% 4 1 70
Deadlift off boxes, bar is 5cm be 80% 4 4 80
4 Dips 4 5
5 Lat Muscles 6 5
6 Hyperextension 8 4
###
week 3
Day 1 % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
3 Bench press w/board 60% 4 1 60
Bench press w/board 70% 4 1 70
Bench press w/board 80% 4 4 80
4 Chest Muscles 6 4
5 Goodmorning 5 5

Day 3 % reps sets weight

1 Deadlift up to knees w/pause 50% 4 1 50
Deadlift up to knees w/pause 60% 4 1 60
Deadlift up to knees w/pause 70% 4 4 70
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 2 80
Bench press 85% 2 2 85
Bench press 80% 3 1 80
Bench press 70% 5 1 70
Bench press 60% 7 1 60
Bench press 50% 9 1 50
3 1(x2) + 1/2 (x2) Deadlift, alternat 50% 4 1 50
1(x2) + 1/2 (x2) Deadlift, alternat 60% 4 1 60
 1(x2) + 1/2 (x2) Deadlift, alternat 70% 4 1 70
1 + 1/2 (x2) Deadlift, alternating 75% 3 4 75
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 10 4

Day 5 % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 65% 10 1 65
Squat 65% 7 1 65
Squat 65% 10 1 65
Squat 65% 7 1 65
Squat 65% 10 1 65
Squat 65% 7 1 65
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Dips 4 5
4 Chest Muscles 6 4
5 Hyperextension 8 4

Day 6 % reps sets weight

1 Deadlift w/pause 5-7cm above kne 50% 3 1 50
Deadlift w/pause 5-7cm above kne 60% 3 1 60
Deadlift w/pause 5-7cm above kne 70% 3 1 70
Deadlift w/pause 5-7cm above kne 75% 2 4 75
2 Bench press w/chains 50% 4 1 50
Bench press w/chains 60% 4 1 60
Bench press w/chains 70% 4 4 70
3 Goodmorning 5 5
4 Leg Press 6 5
###
week 4
Day 1 % reps sets weight
1 Bench press w/board 55% 3 1 55
Bench press w/board 65% 3 1 65
Bench press w/board 75% 3 1 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 3 90
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 3 2 80
Squat 85% 2 2 85
Squat 80% 3 2 80
3 Decline Bench Press 50% 4 1 50
Decline Bench Press 60% 4 1 60
Decline Bench Press 70% 4 5 70
4 Chest Muscles 6 4
5 Abs 10 3

Day 3 % reps sets weight

1 Deadlift w/pause 5-7cm below kn 50% 3 1 50
Deadlift w/pause 5-7cm below kn 60% 3 1 60
Deadlift w/pause 5-7cm below kn 70% 3 1 70
Deadlift w/pause 5-7cm below kn 80% 2 4 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 2 80
Bench press 85% 2 3 85
Bench press 80% 3 2 80
3 Deadlift off boxes, bar is 5cm be 65% 3 1 65
Deadlift off boxes, bar is 5cm be 75% 3 1 75
Deadlift off boxes, bar is 5cm be 85% 3 2 85
Deadlift off boxes, bar is 5cm be 95% 2 3 95
4 Lat Muscles 6 5
5 Goodmorning 5 5

Day 5 % reps sets weight

1 Bench press w/chains 50% 3 1 50
Bench press w/chains 60% 3 1 60
Bench press w/chains 70% 3 1 70
Bench press w/chains 75% 3 4 75
2 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
3 Bench press w/board 50% 4 1 50
Bench press w/board 60% 4 1 60
Bench press w/board 70% 4 1 70
Bench press w/board 75% 4 4 75
4 Chest Muscles 6 5
5 Dips 5 5

Day 6 % reps sets weight

1 1(x2) + 1/2 (x2) Deadlift, alternat 50% 4 1 50
1(x2) + 1/2 (x2) Deadlift, alternat 60% 4 1 60
1 + 1/2 (x2) Deadlift 70% 3 1 70
1 + 1/2 Deadlift 80% 2 4 80
2 Incline shoulder press 3 5
3 Lat Muscles 6 5
4 Hyperextension 8 4
###
week 5
Day 1 % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 8 4 70
4 Chest Muscles 6 4
5 Goodmorning 5 5

Day 3 % reps sets weight

1 Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60
Deficit deadlift 65% 3 1 65
Deficit deadlift 70% 2 4 70
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
3 Deadlift from boxes, bar is 5cm b 70% 3 1 70
Deadlift from boxes, bar is 5cm b 80% 3 1 80
Deadlift from boxes, bar is 5cm b 90% 2 2 90
Deadlift from boxes, bar is 5cm b 95% 1 3 95
4 Triceps 6 5
5 Goodmorning 5 4

Day 5 % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
2 Bench press 50% 6 1 50
Bench press 60% 6 1 60
Bench press 70% 8 5 70
4 Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 6 4 75
3 Chest Muscles 6 5
5 Lat Muscles 6 5

Day 6 % reps sets weight

1 Deadlift up to knees w/pause 50% 3 1 50
Deadlift up to knees w/pause 60% 3 1 60
Deadlift up to knees w/pause 70% 3 1 70
Deadlift up to knees w/pause 75% 3 4 75
2 Close Grip Bench Press 50% 4 1 50
Close Grip Bench Press 60% 4 1 60
 Close Grip Bench Press 70% 4 4 70
3 Deadlift off boxes, bar is 5cm be 55% 3 1 55
Deadlift off boxes, bar is 5cm be 65% 3 1 65
Deadlift off boxes, bar is 5cm be 75% 3 1 75
Deadlift off boxes, bar is 5cm be 85% 3 4 85
4 Dips 5 5
5 Triceps 6 5
 Sheiko
Competition Period for Class 1 & CMS

week 1 squat
Day 1 % reps sets weight
1 Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 3 85
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
3 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 4 80
4 Chest Muscles 8 4
5 Hyperextension 8 4

Day 3 % reps sets weight

1 Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60
Deficit Deadlift 70% 2 2 70
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
3 Deadlift of boxes, 60% 3 1 60
Deadlift of boxes, 70% 3 1 70
Deadlift of boxes, 80% 2 2 80
Deadlift of boxes, 90% 1 3 90
4 Lat Muscles 6 4
5 Abs 8 4

Day 5 % reps sets weight

1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 2 80
Squat 85% 1 3 85
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 2 3 85
Bench press 80% 2 2 80
3 Chest Muscles 6 4
4 Triceps 6 4
5 Goodmorning 5 4
Day 6 % reps sets weight
1 Incline Shoulder press 3 5
2 Deadlift off boxes 55% 3 1 55
Deadlift off boxes 65% 3 1 65
Deadlift off boxes 75% 3 1 75
Deadlift off boxes 85% 2 3 85
3 Delts 6 4
4 Lat Muscles 6 4
5 Reverse Hyperextension 8 4
###
week 2
Day 1 % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 75% 2 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Chest Muscles 6 4
4 Hyperextension 8 3

Day 3 % reps sets weight

1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 1 80
Bench press 90% 1 1 90
Bench press 95% 1 1 95
Bench press 100% 1 1-2 100
2 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 2 1 70
Deadlift 80% 2 1 80
Deadlift 90% 1 1 90
Deadlift 95% 1 1 95
Deadlift 100% 1 1-2 100
3 Triceps 6 4
4 Abs 8 3

Day 5 % reps sets weight

1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 1 80
Squat 90% 1 1 90
Squat 95% 1 1 95
Squat 100% 1 1-2 100
2 Bench press 50% 3 1 50
 Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
3 Chest Muscles 6 4
4 Goodmorning 4 4

Day 6 % reps sets weight

1 DB Bench Press 5 5
2 Deadlift up to kne 50% 3 1 50
Deadlift up to kne 60% 3 1 60
Deadlift up to kne 70% 3 1 70
Deadlift up to kne 75% 2 3 75
3 Lat Muscles 6 4
4 Dips 4 4
###
week 3
Day 1 % reps sets weight
1 Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 2 2 75
Squat 85% 1 4 85
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
3 Chest Muscles 6 4
4 Hyperextension 8 4

Day 3 % reps sets weight

1 Deadlift up to kne 50% 3 1 50
Deadlift up to kne 60% 3 1 60
Deadlift up to kne 70% 3 1 70
Deadlift up to kne 75% 2 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 3 85
3 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 3 1 70
Deadlift 80% 2 4 80
4 Lat Muscles 6 4
5 Abs 8 3

Day 5 % reps sets weight

1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
2 Bench press 50% 3 1 50
 Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 5 80
3 Delts 6 4
4 Triceps 6 4
5 Goodmorning 4 4

Day 6 % reps sets weight

1 Incline Shoulder Press 3 5
2 Deadlift off boxes 55% 3 1 55
Deadlift off boxes 65% 3 1 65
Deadlift off boxes 75% 3 1 75
Deadlift off boxes 85% 2 3 85
3 Lat Muscles 6 4
4 Reverse Hyperextension 8 4
###
week 4
Day 1 % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 3 85
3 Chest Muscles 6 4
4 Goodmorning 4 4

Day 3 % reps sets weight

1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
2 Deadlift 50% 2 1 50
Deadlift 60% 2 1 60
Deadlift 70% 2 3 70
3 Lat Muscles 6 3
4 Abs 8 3

Day 5 % reps sets weight

1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 2 2 70
Squat 75% 1 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Hyperextension 6 3
Day 6
Rest
###
week 5
Day 1 % reps sets weight
1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 2 2 70
Bench press 75% 1 3 75
2 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 2 3 70
3 Abs 8 3

Day 3 % reps sets weight

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

5-6-7 day
Competition