Maxes

Squat
Bench
Deadlift

340
245
355

Volume Calculations

MS Prep
1
2
3
4
Total

Reps
Squat
92
86
131
88
397

Bench
150
127
200
106
583

Dead
97
70
114
94
375

339
283
445
288
1355

Poundage
Squat
21250
20026
29818
21318
92412

Bench
24868
21119
32022
18326
96334

Dead
23714
16685
28365
23927
92691

69832
57830
90204
63571
281437

MS Prep2
1
2
3
4
5
6
Total

Squat
80
91
84
85
95
85
520

Bench
204
163
191
148
186
148
1040

Dead
90
83
107
69
78
69
496

374
337
382
302
359
302
2056

Squat
19295
20434
20162
20332
22168
20332
122723

Bench
33381
26803
31446
25186
30000
25186
172002

Dead
23217
21442
26625
17502
19064
17502
125351

75893
68679
78233
63020
71232
63020
420076

MS Prep3
1
2
3
4
5
Total

Squat
80
91
73
51
83
378

Bench
114
148
126
127
137
652

Dead
67
46
62
51
62
288

261
285
261
229
282
1318

Squat
19193
20536
17391
12002
19754
88876

Bench
19514
24500
21278
21180
23447
109919

Dead
17182
11715
15833
13419
16046
74195

55889
56751
54502
46601
59247
272990

MS Comp
1
2
3
4
5
Total

Squat
82
92
58
41
15
288

Bench
67
92
87
65
30
341

Dead
63
69
47
19
15
213

212
253
192
125
60
842

Squat
19380
21930
13770
9418
3162
67660

Bench
11613
15986
14994
11050
4582
58224

Dead
15762
17573
11502
4509
3302
52647

46755
55489
40266
24976
11045
178531

#29
1
2
3
4
Total

Squat
74
101
77
90
342

Bench
108
106
100
140
454

Dead
55
52
48
30
185

237
259
225
260
981

Squat
16575
21998
18751
19720
77044

Bench
17236
16795
17518
23153
74701

Dead
13952
13171
11573
7881
46576

47762
51963
47842
50754
198321

#30
1
2
3
4
Total

Squat
119
89
106
83
397

Bench
180
133
220
119
652

Dead
63
59
60
26
208

362
281
386
228
1257

Squat
27506
20026
24446
19754
91732

Bench
29106
21768
35905
20115
106894

Dead
16330
14413
16064
6568
53374

72942
56207
76415
46436
252000

#31
1

Squat
134

Bench
182

Dead
51

367

Squat
30226

Bench
29106

Dead
12709

72041

2
3
4
Total

88
81
86
389

98
227
85
592

44
42
18
155

230
350
189
1136

19856
19108
19992
89182

16256
36615
14676
96653

10561
10792
4438
38500

46673
66515
39105
224334

#32
1
2
3
4
Total

Squat
59
77
41
15
192

Bench
60
102
63
32
257

Dead
13
41
25
15
94

132
220
129
62
543

Squat
13498
18343
9486
3162
44489

Bench
10204
17640
10743
4949
43537

Dead
3266
9976
5964
3373
22578

26968
45959
26193
11484
110604

#37
1
2
3
4
Total

Squat
74
93
109
83
359

Bench
142
113
162
118
535

Dead
70
57
63
26
216

286
263
334
227
1110

Squat
16575
21692
25160
19720
83147

Bench
21548
18155
25799
19870
85370

Dead
16614
13437
15904
6568
52522

54737
53283
66863
46157
221040

#39
1
2
3
4
Total

Squat
70
102
58
90
320

Bench
82
111
100
140
433

Dead
46
52
40
30
168

198
265
198
260
921

Squat
15759
21658
14229
19720
71366

Bench
13144
17799
17518
23153
71614

Dead
11573
12603
9656
7881
41713

40476
52060
41403
50754
184692

#40
1
2
3
4
Total

Squat
80
93
78
136
387

Bench
188
125
158
145
616

Dead
59
41
55
62
217

327
259
291
343
1220

Squat
19091
21658
18666
31586
91001

Bench
30503
20874
25970
23839
101185

Dead
15833
9550
14715
15460
55558

65427
52082
59351
70885
247744

Intensity/Average %
Squat
Bench
67.9%
67.7%
68.5%
67.9%
66.9%
65.4%
71.3%
70.6%
68.5%
67.4%

Dead
68.9%
67.1%
70.1%
71.7%
69.6%

Squat
70.9%
66.0%
70.6%
70.4%
68.6%
70.4%
69.4%

Bench
66.8%
67.1%
67.2%
69.5%
65.8%
69.5%
67.5%

Dead
72.7%
72.8%
70.1%
71.4%
68.8%
71.4%
71.2%

Squat
70.6%
66.4%
70.1%
69.2%
70.0%
69.2%

Bench
69.9%
67.6%
68.9%
68.1%
69.9%
68.8%

Dead
72.2%
71.7%
71.9%
74.1%
72.9%
72.6%

Squat
69.5%
70.1%
69.8%
67.6%
62.0%
69.1%

Bench
70.7%
70.9%
70.3%
69.4%
62.3%
69.7%

Dead
70.5%
71.7%
68.9%
66.8%
62.0%
69.6%

Squat
65.9%
64.1%
71.6%
64.4%
66.3%

Bench
65.1%
64.7%
71.5%
67.5%
67.2%

Dead
71.5%
71.3%
67.9%
74.0%
70.9%

Squat
68.0%
66.2%
67.8%
70.0%
68.0%

Bench
66.0%
66.8%
66.6%
69.0%
66.9%

Dead
73.0%
68.8%
75.4%
71.2%
72.3%

Squat
66.3%

Bench
65.3%

Dead
70.2%

66.4%
69.4%
68.4%
67.4%

67.7%
65.8%
70.5%
66.6%

67.6%
72.4%
69.4%
70.0%

Squat
67.3%
70.1%
68.0%
62.0%
68.2%

Bench
69.4%
70.6%
69.6%
63.1%
69.1%

Dead
70.8%
68.5%
67.2%
63.3%
67.7%

Squat
65.9%
68.6%
67.9%
69.9%
68.1%

Bench
61.9%
65.6%
65.0%
68.7%
65.1%

Dead
66.9%
66.4%
71.1%
71.2%
68.5%

Squat
66.2%
62.5%
72.2%
64.4%
65.6%

Bench
65.4%
65.5%
71.5%
67.5%
67.5%

Dead
70.9%
68.3%
68.0%
74.0%
69.9%

Squat
70.2%
68.5%
70.4%
68.3%
69.2%

Bench
66.2%
68.2%
67.1%
67.1%
67.0%

Dead
75.6%
65.6%
75.4%
70.2%
72.1%

Sheiko
Monthly training plan #29

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

%
50%
60%
70%
75%
50%
60%
70%
50%
60%
70%

reps
5
4
3
3
5
5
5
5
5
4
10
5

sets
1
2
2
5
1
2
5
1
1
4
5
5

weight
123
147
172
184
170
204
238
123
147
172

%
50%
60%
70%
75%

reps
3
3
3
3
6
5
4
4
4
3
5
10

sets
1
2
2
4
4
5
1
1
2
4
5
3

weight
178
213
249
266

reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
5

sets
1
1
1
2
2
2
1
1
1
5
1
2
2
5
5

weight
123
147
172
184
196
184
172
147
123

reps
5
4
3
2
5
4
3
3
10
10
3
3
2
5

sets
1
1
2
5
1
1
2
5
5
5
2
2
4
5

weight
170
204
238
272
123
147
172
196

reps
3
3
3
2
6
6
6
10
4
4
4
4
5

sets
1
1
2
4
1
2
4
5
1
1
2
4
5

weight
178
213
249
266
123
147
159

reps
5
4
3
2
5
4
3
2
3
5
7
10
5
5
4
5

sets
1
1
2
5
1
1
2
2
1
1
1
5
1
2
4
5

weight
170
204
238
272
123
147
172
196
184
159
135

reps
5
4
3
2
5
4
3
3
10
10
3
3
3
3
5

sets
1
1
2
4
1
1
2
6
5
5
1
1
1
4
5

weight
187
221
255
289
123
147
172
196

reps
3
3
3
5
4
3
2
2
3
10
4
4
3
2
5

sets
2
2
4
1
1
2
3
2
2
5
1
2
2
3
5

weight
178
213
231
123
147
172
196
208
196

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
3
10
4
5

sets
1
1
2
6
1
1
2
7
5
5
5

weight
170
204
238
272
123
147
172
196

%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
5
4
10
8
5
4
3
5

sets
1
1
2
5
1
1
5
5
5
2
2
3
5

weight
170
204
238
272
135
159
184

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%

reps
5
4
3
3
2
3
3
3
3
2
2
5
5
5
10

sets
1
1
2
2
3
1
1
2
2
3
3
1
1
4
5

weight
123
147
172
196
208
178
213
249
284
302
284
123
147
172

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%

reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5
10

sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
3

weight
170
204
238
272
123
147
172
196
208
196
172
147
123

4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees

2 Incline Bench press

3 Dip
4 Deadlift from boxes

55%
65%
75%
85%

5 Lunge
6 Abs
5 day (Friday)
1 Bench press

2 Dumbbell fly
3 Squat

%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%

4 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

%
50%
60%
70%
80%
50%
60%
70%
80%

45%
55%
60%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
70%
75%
50%
60%
65%
55%
65%
75%
80%

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
75%
65%
55%
50%
60%
70%

5 Good morning (standing)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

%
55%
65%
75%
85%
50%
60%
70%
80%

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
65%
50%
60%
70%
80%
85%
80%
60%
70%
80%
90%

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Press
5 Good morning (standing)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Front squat

40%
50%
60%

6 Good morning (standing)

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Dumbbell fly
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Good morning (sitting)
6 Abs

195
231
266
302

170
204
238
255

153
187
204

195
231
266
284

170
204
238

170
204
238
272

213
249
284
320

136
170
204

Sheiko
Monthly training plan #30

week 1
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
5
5
5
10
5
4
3
5

sets
1
2
2
5
1
1
2
5
1
1
5
5
1
1
5
5

weight
123
147
172
196
170
204
238
272
123
147
172

reps
4
4
3
3
5
5
4
3
2
1
2
3
4
6
8
10
12
4
5
4
3
2
5
10

sets
1
2
2
5
1
1
2
2
2
2
2
2
1
1
1
1
1
6
1
2
3
4
5
3

weight
178
213
249
284
123
147
172
184
196
208
196
184
172
159
147
135
123

reps
5
4
3
3
5
4
3
2
6
5
5
4
10
5

sets
1
2
2
5
1
2
2
6
5
1
2
4
5
5

weight
170
204
238
272
123
147
172
196

reps
5
4
3
2
1
5
4
3
2
10
10
5
4
3
2
5

sets
1
2
2
2
3
1
1
2
6
5
5
1
1
2
4
5

weight
170
204
238
272
306
123
147
172
196

reps
4
4
3
3
5
5
4
3
2
3
5
7
9
10
4
4
3
3
5

sets
1
2
2
4
1
1
2
2
2
2
2
1
1
5
1
1
2
5
5

weight
178
213
249
266
123
147
172
184
196
184
172
147
123

%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%

reps
5
4
3
2
5
5
5
4
3
2
8
6
6

sets
1
2
2
5
1
2
5
1
1
5
5
5
5

weight
123
147
172
196
170
204
238
135
159
184

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
6
6
6
5
5
4
10
5

sets
1
2
2
5
1
1
2
5
1
1
4
1
2
4
5
5

weight
170
204
238
272
123
147
172
196
170
204
221
135
159
184

%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

reps
4
4
3
3
2
6
5
4
3
2
1
2
3
5
7
9
11
13
10
5
5
4
5
10

sets
1
1
2
3
3
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3

weight
178
213
249
284
302
123
147
172
184
196
208
196
184
172
159
147
135
123

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5

sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5

weight
123
147
172
196
170
204
238
272
289
272
123
147
172

%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
85%
80%

reps
5
4
3
3
2
1
5
4
3
3
2
3
10
8
5
4
3
2
5

sets
1
1
2
2
2
2
1
1
2
2
2
2
5
5
1
1
2
4
5

weight
170
204
238
272
289
306
123
147
172
196
208
196

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5

sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5

weight
123
147
172
196
208
178
213
249
284
302
135
159
184

%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
5
5
10
8
5
10

sets
1
1
2
6
1
1
5
5
5
5
3

weight
170
204
238
272
123
147
172

55%
65%
75%

Good morning (standing)

3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift from boxes

%
50%
60%
70%
80%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%

Lunge
Abs
5 day (Friday)
Squat

Bench press

Dip
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

French press
Good morning (sitting)

week 2
1 day (Monday)
Squat

Bench press

Dumbbell fly
Push up
Squat

%
50%
60%
70%
80%
90%
50%
60%
70%
80%

50%
60%
70%
80%

Good morning (standing)

3 day (Wednesday)
Deadlift up to knees

Bench press

Dumbbell fly
Deadlift

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%

Lunge
5 day (Friday)
Bench press

Squat

Bench press

Dip
Leg Press
Good morning (sitting)

week 3
1 day (Monday)
Squat

Bench press

Squat

Bench press

Dumbbell fly
Good morning (standing)
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift from boxes

65%
75%
85%

Lunge
Abs
5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Good morning (sitting)

week 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Squat

50%
60%
70%
80%

Good morning (standing)

3 day (Wednesday)
Bench press

Deadlift

Bench press

Dumbbell fly
Lunge
5 day (Friday)
Squat

Bench press

Dumbbell fly
Dip
Good morning (sitting)
Abs

187
221
255

213
249
284
320

170
204
238

170
204
238
272

178
213
249
284

231
266
302

170
204
238
272

Sheiko
Monthly training plan #31

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
50%
60%
65%

reps
5
4
3
3
2
5
5
2,4,6,8,7,5,3
6
6
6
10
5
5
4
5

sets
1
1
2
2
4
1
2
1
1
2
4
5
1
2
4
5

weight
123
147
172
196
208
170
204
238
123
147
159

reps
4
4
4
5
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
2
5
10

sets
1
2
4
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
1
2
4
5
3

weight
178
213
249
123
147
172
184
196
208
196
184
172
159
147
135
123

reps
5
4
3
3
2
5
4
3
2
6
5
5
4
10
5

sets
1
1
2
2
3
1
2
2
6
5
1
1
4
5
5

weight
170
204
238
272
289
123
147
172
196

%
50%
60%
70%
80%
90%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
2
1
5
4
3
2
5
5
5
10
6
5

sets
1
1
2
2
3
1
1
2
5
1
1
4
5
5
5

weight
123
147
172
196
221
170
204
238
272
135
159
184

%
50%
60%
65%
50%
60%
70%
75%
80%
85%
75%
65%
55%

reps
3
3
3
6
5
4
3
2
1
3
5
7
10
3
3
3
2
5
10

sets
1
2
4
1
1
2
2
2
2
1
1
1
5
1
2
2
4
5
4

weight
178
213
231
123
147
172
184
196
208
184
159
135

reps
5
4
3
2
2
4
6
6
6
10
10

sets
1
1
2
2
4
6
1
1
4
5
4

weight
170
204
238
272
289

%
50%
60%
70%
80%
50%
60%
70%
55%
65%
70%

reps
5
4
3
3
5
5
5,8,3,6,2,7,4
5
5
5
10
5
5

sets
1
1
2
5
1
1
1
1
1
5
5
5
5

weight
123
147
172
196
170
204
238
135
159
172

%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%

reps
4
4
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
4
4
3
2
5
10

sets
1
1
2
4
1
1
1
1
1
2
2
2
2
1
1
1
1
1
1
1
1
2
3
5
3

weight
178
213
249
284
123
135
147
159
172
184
196
208
196
184
172
159
147
135
123
213
249
284
320

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5

sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5

weight
123
147
172
196
170
204
238
272
289
272
123
147
172

%
50%
60%
70%
80%
90%
80%
50%
60%
70%
80%
85%

reps
5
4
3
2
1
2
5
4
3
3
2
10
8
5
10

sets
1
1
2
2
3
2
1
1
2
2
4
5
5
5
4

weight
170
204
238
272
306
272
123
147
172
196
208

%
50%
60%
70%
80%
90%
80%
50%
60%
70%
80%
90%

reps
5
4
3
2
1
2
3
3
3
2
1
10
5
10

sets
1
1
2
2
3
2
1
1
2
2
2
5
6
3

weight
123
147
172
196
221
196
178
213
249
284
320

%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
5
4
10
8
5
5
5
5

sets
1
1
2
5
1
1
5
5
5
1
1
4
5

weight
170
204
238
272
135
159
184

50%
60%
65%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
70%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dip
4 Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

5 French press
6 Good morning (sitting)

week 2
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Leg press
6 Good morning (standing)
3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift

55%
65%
75%
85%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Incline Bench press

3 Squat

%
50%
60%
70%
80%
85%
50%
60%
65%

4 Triceps
5 Back extension

week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Lunge
6 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift from boxes

4 Leg press
5 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (sitting)

week 4
1 day (Monday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Lunge
Back extension

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Dumbbell fly
4 Leg press
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

6 Good morning (sitting)

50%
60%
70%

170
204
221

213
249
284
320

187
221
255

195
231
266
302

170
204
221

170
204
238

Sheiko
Monthly training plan #32

week 1
1 day (Monday)
1 Squat

2 Bench press

%
50%
60%
70%
75%
50%
60%
70%
75%

reps
3
3
3
2
3
3
3
2
10

sets
1
1
2
3
1
1
2
3
3

weight
170
204
238
255
123
147
172
184

%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%

reps
3
3
2
2
1
1
3
3
2
2
1
1
3
2
2
1
1
1

sets
1
2
2
1
1
2-3
1
1
2
1
1
2-3
1
1
2
1
1
2-3

weight
170
204
238
272
306
340-357
123
147
172
196
221
245-257.25
178
213
249
284
320
355-372.75

%
50%
60%
70%
75%
55%
65%
75%

reps
3
3
3
2
3
3
3
10
5
10

sets
1
2
2
4
1
2
6
5
5
3

weight
170
204
238
255
135
159
184

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
3
3
3
2
3
3
3
3
8
3
3
3

sets
1
2
2
4
1
1
2
5
4
1
2
4

weight
170
204
238
272
123
147
172
196

reps
3
2
2
1
3
3
3
3
2
10
3
3
3
3
10

sets
1
2
2
3
1
1
2
2
3
5
1
1
2
5
3

weight
178
213
231
249
123
147
172
196
208

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
3
3
3
3
3
3
3
3
4
4
4
10
5

sets
1
1
2
5
1
2
2
6
1
1
4
5
5

weight
123
147
172
196
170
204
238
272
123
147
172

%
50%
60%
70%
80%
50%
60%
70%
80%
85%

reps
3
3
3
2
3
3
3
2
1
8
4

sets
1
1
2
5
1
1
2
3
3
4
5

weight
170
204
238
272
123
147
172
196
208

%
50%
60%
70%
80%

reps
3
3
3
2
8
3
3
3
2
5

sets
1
1
2
5
4
1
2
2
5
4

weight
123
147
172
196

%
50%
60%
70%
75%
50%
60%
70%
75%

reps
3
3
2
2
3
3
3
2
8

sets
1
2
2
3
1
1
2
4
3

weight
170
204
238
255
123
147
172
184

%
50%
60%
70%
75%
50%
60%
70%

reps
3
3
2
1
3
2
2
8

sets
1
2
2
4
1
2
4
2

weight
123
147
172
184
178
213
249

%
50%
60%
70%
50%
60%
70%

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
170
204
238
123
147
172

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

3 Deadlift

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Good morning (standing)
5 Abs
week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

55%
65%
75%
%
50%
60%
65%
70%
50%
60%
70%
80%
85%
50%
60%
70%
80%

5 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)
week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Abs
3 day (Wednesday)
1 Bench press

2 Dumbbell fly
3 Deadlift

50%
60%
70%
75%

4 Good morning (standing)

5 day (Friday)
1 Squat

2 Bench press

3 Abs
week 4
1 day (Monday)
1 Bench press

1 Deadlift

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

5-6-7 day
Competition

187
221
255

178
213
249
284

178
213
249
266

Sheiko
Monthly training plan #37

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Dumbbell fly
4 Bench press

%
50%
60%
70%
75%
50%
60%
70%

reps
5
4
3
3
5
5
5
10
6
6
6
5

sets
1
2
2
5
1
2
5
5
1
2
4
5

weight
123
147
172
184
170
204
238

reps
5
5
4
3
4
5
5
5
4
3
5
10

sets
1
2
2
4
6
5
1
2
2
4
5
3

weight
178
213
249
266

reps
7
6
5
4
3
2
3
4
6
8
10
10
5
4
3
3
10
5

sets
1
1
1
1
2
2
2
1
1
1
1
5
1
2
2
5
5
5

weight
123
135
147
159
172
184
172
159
147
135
123

reps
5
4
3
2
5
4
3
2
10
10
3
3
3
5

sets
1
2
2
5
1
1
2
6
5
5
1
1
4
5

weight
170
204
238
272
123
147
172
196

reps
4
4
4
5
5
4
10
4
4
3
3
5

sets
1
2
4
1
2
5
5
1
1
2
5
5

weight
178
213
249
123
147
172

reps
4
4
3
3
6
5
4
3
2
4
5
6
7
10
10
3
3
2
6

sets
1
1
2
6
1
1
2
2
2
1
1
1
1
5
5
1
1
4
5

weight
170
204
238
255
123
147
172
184
196
184
172
147
123

reps
5
4
3
3
5
4
3
3
10
10
5
5
5
10

sets
1
2
2
5
1
1
2
5
5
5
1
1
5
3

weight
170
204
238
272
123
147
172
196

reps
4
4
4
4
6
5
4
3
2
3
4
5
6
7
8
10
5
5
4
5
10

sets
1
1
2
4
1
1
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3

weight
178
213
249
266
123
147
172
184
196
184
172
159
147
135
123

%
50%
60%
70%
80%
50%
60%
70%
75%
50%
60%
65%

reps
5
4
3
2
5
5
5
4
6
6
6
10
5

sets
1
1
2
5
1
1
2
5
1
2
4
5
5

weight
123
147
172
196
170
204
238
255
123
147
159

%
50%
60%
70%
80%
85%
50%
60%
70%
80%

reps
5
4
3
3
2
5
4
3
3
10
8
5
4
3
2
5

sets
1
1
2
2
3
1
1
2
5
5
5
1
1
2
4
5

weight
170
204
238
272
289
123
147
172
196

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5

sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5

weight
123
147
172
196
208
178
213
249
284
302
135
159
184

%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
5
5
10
8
5
10

sets
1
1
2
6
1
1
5
5
5
5
3

weight
170
204
238
272
123
147
172

50%
60%
65%

5 Good morning (standing)

3 day (Wednesday)
1 Deadlift

2 Incline Bench press

3 Dip
4 Deadlift from boxes

%
50%
60%
70%
75%

50%
60%
70%
80%

5 Lunge
6 Abs
5 day (Friday)
1 Bench press

2 Dumbbell fly
3 Squat

%
50%
55%
60%
65%
70%
75%
70%
65%
60%
55%
50%
50%
60%
70%
75%

4 French press
5 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%

55%
65%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

%
50%
60%
70%
50%
60%
70%
50%
60%
70%
75%

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Triceps
5 Squat

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%

55%
65%
75%

6 Good morning (sitting)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%

50%
60%
70%

6 Abs
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%

5 Lunge
6 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Dumbbell fly
5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Good morning (sitting)
6 Abs

123
147
159

178
213
249
284

170
204
238
255

187
221
255

178
213
249
266

187
221
255

170
204
238

213
249
284

170
204
238
272

Sheiko
Monthly training plan #39

week 1
1 day (Monday)
1 Bench press

2 Squat

%
50%
60%
70%
75%
50%
60%
70%

reps
5
4
3
3
5
5
5
6
10
5

sets
1
2
2
5
1
2
5
6
5
5

weight
123
147
172
184
170
204
238

%
50%
60%
70%
75%

reps
3
3
3
3
4
5
4
4
3
2
5
10

sets
1
1
2
4
6
5
1
1
2
4
6
3

weight
178
213
249
266

reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
10
5

sets
1
1
1
2
2
2
1
1
1
5
1
1
2
5
5
5

weight
123
147
172
184
196
184
172
147
123

reps
5
4
3
2
5
4
3
3
10
10
4
3
3
5

sets
1
1
2
5
1
1
2
6
5
5
2
2
4
5

weight
170
204
238
272
123
147
172
196

reps
3
3
3
2
6
6
6
10
4
4
4
4
8
10

sets
1
1
2
4
1
2
4
5
1
1
2
4
5
4

weight
178
213
249
266
123
147
159

reps
5
4
3
2
5
4
3
2
1
3
5
7
10
5
5
4
8
5

sets
1
1
2
5
1
1
2
2
2
1
1
1
5
1
1
4
5
5

weight
170
204
238
272
123
147
172
196
208
184
159
135

%
55%
65%
75%
85%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
10
10
5
5

sets
1
1
2
5
1
1
2
6
5
5
5
5

weight
187
221
255
289
123
147
172
196

%
50%
60%
65%
50%
60%
70%
80%
85%
80%

reps
3
3
2
5
4
3
3
2
3
10
4
4
3
2
5
10

sets
2
2
4
1
1
2
2
2
2
5
1
1
2
3
5
4

weight
178
213
231
123
147
172
196
208
196

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
3
10
4
8
5

sets
1
1
2
6
1
1
2
7
5
5
5
5

weight
170
204
238
272
123
147
172
196

%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
5
4
10
8
5
4
3
10

sets
1
1
2
5
1
1
5
5
5
2
2
3
5

weight
170
204
238
272
135
159
184

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%

reps
5
4
3
3
2
3
3
3
3
2
3
5
5
5
8
10

sets
1
1
2
2
3
1
1
2
2
3
2
1
1
4
5
4

weight
123
147
172
196
208
178
213
249
284
302
284
123
147
172

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%

reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5

sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5

weight
170
204
238
272
123
147
172
196
208
196
172
147
123

3 Dumbbell press
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees

2 Incline Bench press

3 Dip
4 Deadlift from boxes

55%
65%
75%
85%

5 Lunge
6 Abs
5 day (Friday)
1 Bench press

2 Dumbbell fly
3 Squat

%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%

4 Triceps
5 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

%
50%
60%
70%
80%
50%
60%
70%
80%

40%
50%
55%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
50%
60%
70%
75%
50%
60%
65%
50%
60%
70%
75%

5 Barbell row
6 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
75%
65%
55%
50%
60%
70%

5 Back extension
6 Dip

week 3
1 day (Monday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Push up (wide grip)
Pistol squat
Good morning (standing)

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

60%
70%
80%
90%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Press
Pull-up/Chin-up
Good morning (sitting)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Front squat

40%
50%
60%

6 Back extension
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Pull-up/Chin-up
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Good morning (sitting)

195
231
266
302

170
204
238
255

136
170
187

178
213
249
266

170
204
238

213
249
284
320

136
170
204

Sheiko
Monthly training plan #40

week 1
1 day (Monday)
Bench press

Squat

Bench press

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
2
3
5
4
3
3
5
5
4
10
6
5

sets
1
2
2
2
3
2
1
1
2
5
1
1
5
5
6
5

weight
123
147
172
196
208
196
170
204
238
272
135
159
184

%
50%
60%
70%
80%
85%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

reps
4
4
3
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
3
2
5
10

sets
1
2
2
2
4
1
1
1
1
1
2
2
3
2
1
1
1
1
1
1
5
1
1
2
2
3
6
4

weight
178
213
249
284
302
123
135
147
159
172
184
196
208
196
184
172
159
147
135
123

reps
5
4
3
3
2
5
4
3
2
6
5
4
3
10
5

sets
1
1
2
2
4
1
2
2
6
5
1
1
4
5
5

weight
170
204
238
272
289
123
147
172
196

reps
5
4
3
3
5
4
3
2
10
8
5
4
3
3
5

sets
1
1
2
5
1
1
2
6
5
5
1
1
2
4
5

weight
170
204
238
272
123
147
172
196

reps
3
3
2
5
5
4
3
2
3
5
7
9
10
4
4
3
2
5
10

sets
1
2
4
1
1
2
2
3
2
2
1
1
5
1
1
2
5
6
4

weight
178
213
231
123
147
172
184
196
184
172
147
123

%
50%
60%
70%
80%
50%
60%
70%
75%

reps
5
4
3
3
5
5
5
4
8
10
5

sets
1
1
2
7
1
1
2
4
5
5
5

weight
123
147
172
196
170
204
238
255

%
50%
60%
70%
80%
90%
50%
60%
70%
80%
90%
55%
65%
75%

reps
5
4
3
2
1
5
4
3
3
2
4
4
4
10
5

sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5

weight
170
204
238
272
306
123
147
172
196
221
187
221
255

%
50%
60%
70%
80%
90%
80%
50%
60%
70%
75%
80%
75%
70%
60%
50%

reps
4
3
3
2
1
2
6
5
4
3
2
3
5
9
11
10
5
5
4
5
10

sets
1
1
2
2
3
2
1
1
2
2
3
2
1
1
1
5
1
2
4
6
3

weight
178
213
249
284
320
284
123
147
172
184
196
184
172
147
123

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
2
6
6
6
10
6
5

sets
1
1
2
6
1
1
2
3
4
1
1
4
5
6
5

weight
123
147
172
196
170
204
238
272
289
123
147
172

%
50%
60%
70%
80%
50%
60%
70%
80%
85%

reps
5
4
3
3
5
4
3
3
2
10
8
5
5
5
4
5

sets
1
1
2
5
1
1
2
3
4
5
5
1
1
1
4
5

weight
170
204
238
272
123
147
172
196
208

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%
80%

reps
3
3
3
3
6
5
4
3
3
4
5
6
8
10
10
4
4
3
3
10
5
10

sets
1
2
2
5
1
1
2
2
3
2
2
1
1
1
1
1
1
2
6
5
6
3

weight
178
213
249
266
123
147
172
184
196
184
172
159
147
135
123
178
213
249
284

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
50%
60%
65%

reps
5
4
3
3
2
3
5
4
3
2
6
6
6
5

sets
1
1
2
3
3
3
1
1
2
6
1
1
4
5

weight
170
204
238
272
289
272
123
147
172
196
170
204
221

Dumbbell fly
Leg press
Good morning (standing)
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift from boxes

60%
70%
80%
90%
100%

Lunge
Abs
5 day (Friday)
Squat

Bench press

Dip
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

Triceps
Good morning (sitting)

week 2
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%

50%
60%
70%
75%

Good morning (standing)

3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

%
50%
60%
65%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%

Leg press
Abs
5 day (Friday)
Bench press

Squat

Push-up (wide grip)

Leg extension
Good morning (sitting)

week 3
1 day (Monday)
Squat

Bench press

Squat

Dumbbell fly
Good morning (standing)
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift from boxes

65%
75%
85%

Lunge
Abs
5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Leg press
Good morning (sitting)

week 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Squat

50%
60%
70%
75%

Good morning (standing)

3 day (Wednesday)
Deadlift up to knees

Bench press

Deadlift

Dumbbell fly
Lunge
Abs
5 day (Friday)
Squat

Bench press

Squat

Good morning (sitting)

213
249
284
320
355

187
221
255

170
204
238
255

178
213
249
284

231
266
302

170
204
238
255

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
10
5
5
4
10

sets
1
2
2
5
1
1
2
6
5
1
1
5
3

weight
170
204
238
272
123
147
172
196

reps
4
4
3
3
6
5
4
3
2
3
4
6
8
10
10
4
4
4
5

sets
1
1
2
5
1
1
2
2
2
2
1
1
1
1
5
1
1
5
5

weight
178
213
249
284
123
147
172
184
196
184
172
159
147
123

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
4
3
10
10

sets
1
1
2
5
1
1
2
6
1
1
5
5
3

weight
123
147
172
196
170
204
238
272
135
159
184

%
50%
60%

reps
3
2
4
6
4
4
3
2
5

sets
2
4
6
5
1
2
2
4
5

weight
178
213

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
2
5
4
3
3
4
4
4
10
10

sets
1
1
2
3
3
1
1
2
5
1
2
4
5
3

weight
123
147
172
196
208
170
204
238
272
135
159
184

%
50%
60%
65%
50%
60%
70%
80%
75%
70%
60%
50%

reps
3
3
2
5
4
3
2
3
4
6
8
10
4
4
3
3
5

sets
1
2
4
1
1
2
3
2
1
1
1
5
1
1
2
5
5

weight
178
213
231
123
147
172
196
184
172
147
123

reps
5
4
3
3
5
4
3
10
5
5
4
10

sets
1
1
2
5
1
1
5
5
1
1
4
3

weight
170
204
238
272
135
159
184

reps
5
4
8
4
4
3
2
5

sets
5
6
5
1
1
2
5
5

weight

reps
5
4
3
3
5
4
3
3
10
5
5
5
10

sets
1
1
2
5
1
1
2
6
5
1
1
5
3

weight
170
204
238
272
123
147
172
196

reps
4
4
3
3
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
4
4
4
5

sets
1
1
2
5
1
1
1
1
1
2
2
2
2
2
1
1
1
1
1
5
1
1
5
5

weight
178
213
249
284
123
135
147
159
172
184
196
208
196
184
172
159
147
135
123

reps
5
4
3
3
2
5
4
3
3
10
6
6
6
6
10

sets
1
1
2
3
3
1
1
2
6
5
1
1
4
6
3

weight
170
204
238
272
289
123
147
172
196

reps
3
3
3
6
6
6
6
4
4
4
4
5

sets
1
2
4
1
1
5
5
1
2
2
4
5

weight
178
213
231
123
147
159

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%

reps
5
4
3
3
5
4
3
3
2
3
6
10
10

sets
1
1
2
7
1
1
2
2
3
2
5
5
3

weight
170
204
238
272
123
147
172
196
208
196

%
50%
60%
70%
50%
60%
70%
75%

reps
3
3
2
5
5
5
4
10
4
4
3
3
2
5

sets
1
2
4
1
1
2
5
5
1
1
2
3
3
5

weight
178
213
249
123
147
172
184

reps
5
4
3
3
2
5
4
3
3
6
10
4
3
3
10

sets
1
1
2
3
3
1
1
2
6
5
5
1
1
5
5

weight
170
204
238
272
289
123
147
172
196

reps
4
4
3
2
5
4
4
4
3
3
5

sets
1
1
2
4
5
6
1
1
2
4
5

weight
178
213
249
284

50%
60%
70%

Abs
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift up to knees

%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
50%
60%
70%

Good morning (standing)

5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Abs
6 day (Saturday)
Deficit deadlift
Incline Bench press
Dip (with weights)
Deadlift off boxes

60%
70%
80%
90%

Good morning (sitting)

week 2
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%

Good morning (standing)

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
55%
65%
75%
50%
60%
70%

Abs
6 day (Saturday)
Press
Incline Bench press
Dip (with weights)
Deadlift up to knees

50%
60%
70%
75%

Good morning (sitting)

week 3
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

Abs
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift up to knees

%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%

Good morning (sitting)

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
50%
60%
65%

Dip (with weights)

Abs
6 day (Saturday)
Deficit deadlift

Bench press

Triceps
Deadlift off boxes

%
50%
60%
65%
50%
60%
65%
60%
70%
80%
85%

Good morning (standing)

week 4
1 day (Monday)
Squat

Bench press

Dip
Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%
85%

Good morning (standing)

5 day (Friday)
Squat

Bench press

Dip
Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%

55%
65%
75%

Abs
6 day (Saturday)
Deadlift up to knees

Press
Incline Bench press
Deadlift off boxes

Good morning (sitting)

%
50%
60%
70%
80%

60%
70%
80%
90%

170
204
238

178
213
249

213
249
284
320

178
213
249
284

170
204
238

178
213
249
266

170
204
238

178
213
249

170
204
221

213
249
284
302

178
213
249
284
302

187
221
255

213
249
284
320

Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

w eek 1
1 day (Monday)
Bench press

Squat

Bench press

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
5
4
10
5
5

sets
1
1
2
5
1
1
2
5
1
1
5
5
5
5

w eight
123
147
172
196
170
204
238
272
135
159
184

%
50%
60%
65%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

reps
3
3
2
5
5
4
3
2
1
2
3
4
5
6
7
8
10
4
3
3
3
2
5
8

sets
1
2
4
1
1
2
2
2
3
2
2
2
1
1
1
1
5
1
1
2
2
4
6
3

w eight
178
213
231
123
147
172
184
196
208
196
184
172
159
147
135
123

reps
5
4
3
2
5
4
3
2
5
5
4
3
3
5

sets
1
1
2
4
1
1
2
6
5
1
1
1
5
5

w eight
187
221
255
289
123
147
172
196

%
50%
60%
70%
75%
50%
60%
65%
70%
80%
90%
100%

reps
3
3
3
3
6
6
6
4
3
3
2
6
10
10

sets
1
1
2
4
1
1
5
1
2
2
3
6
4
4

w eight
178
213
249
266
123
147
159
249
284
320
355

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
2
5
5
5
5
5

sets
1
1
2
5
1
1
2
5
1
1
5
6
5

w eight
123
147
172
196
170
204
238
272
123
147
172

%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%

reps
5
4
4
3
2
3
4
5
6
7
8
10
4
4
3
2
5
10

sets
1
1
2
2
3
2
1
1
1
1
1
5
1
1
2
6
6
4

w eight
123
147
172
184
196
184
172
159
147
135
123

reps
5
4
3
3
5
4
3
3
6
6
6
6
10

sets
1
1
2
5
1
1
2
6
5
1
2
3
4

w eight
170
204
238
272
123
147
172
196

reps
5
5
4
3
10
4
3
3
5
8

sets
1
2
4
5
5
2
2
4
6
3

w eight
178
213
249

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
2
5
4
3
10
5
10

sets
1
1
2
5
1
1
2
3
3
1
1
4
5
6
4

w eight
123
147
172
196
170
204
238
272
289
135
159
184

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
65%
75%
85%

reps
4
4
3
2
6
5
4
3
2
1
2
3
4
5
6
7
8
4
4
4
6
10

sets
1
1
2
5
1
1
1
2
2
2
2
2
1
1
1
1
1
1
2
4
6
4

w eight
178
213
249
266
123
147
172
184
196
208
196
184
172
159
147
135
123
231
266
302

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
3
10
4
4
4
6

sets
1
1
2
5
1
1
2
6
5
1
1
4
6

w eight
170
204
238
272
123
147
172
196

reps
3
3
3
3
5
5
5
10
4
4
4
6
10

sets
1
1
2
5
1
2
5
5
1
2
4
6
4

w eight
178
213
249
284
123
147
172

reps
5
4
3
3
2
3
5
4
3
3
2
10
5
4
3
8

sets
1
1
2
2
2
2
1
1
2
2
4
5
1
1
5
3

w eight
170
204
238
272
289
272
123
147
172
196
208

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
4
4
3
3
2
5
5
4
5
8

sets
1
1
2
6
1
1
2
3
3
1
1
4
6
4

w eight
123
147
172
196
178
213
249
284
302
135
159
184

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
5
5
5
10
5
10

sets
1
1
2
5
1
1
2
5
1
1
4
5
5
4

w eight
123
147
172
196
170
204
238
272
123
147
172

%
50%
60%
70%
75%

reps
4
4
3
2
5
4
3
3
3
2
1
6
5

sets
1
1
2
4
5
6
1
1
1
3
3
6
5

w eight
178
213
249
266

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
4
3
10
4
5

sets
1
1
2
5
1
1
2
5
1
1
4
5
6
5

w eight
123
147
172
196
170
204
238
272
135
159
184

%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%

reps
4
4
3
3
6
5
4
3
2
3
4
5
6
7
8
8
4
4
3
4
10

sets
1
1
2
5
1
1
1
2
3
2
1
1
1
1
1
4
1
1
5
6
4

w eight
178
213
249
284
123
147
172
184
196
184
172
159
147
135
123

reps
5
4
3
3
5
4
3
3
8
5
5
5
10
5

sets
1
1
2
5
1
1
2
5
4
1
1
5
5
5

w eight
170
204
238
272
123
147
172
196

reps
6
6
6
4
4
4
3
2
5
10

sets
1
2
4
5
1
1
2
6
6
3

w eight
123
147
159

reps
5
4
3
3
2
1
5
4
3
2
1
2
6
5
4
3
5

sets
1
1
2
2
2
2
1
1
2
2
3
2
3
1
2
4
5

w eight
170
204
238
272
289
306
123
147
172
196
221
196

%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
90%

reps
5
5
4
3
2
3
4
6
8
4
4
3
3
2
10
5
6

sets
1
1
2
2
3
2
1
1
1
1
1
2
2
4
5
6
3

w eight
123
147
172
184
196
184
172
147
123
178
213
249
284
320

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
5
4
10
5

sets
1
1
2
5
1
1
2
5
1
1
4
5
6

w eight
123
147
172
196
170
204
238
272
135
159
184

%
50%
60%
65%

reps
3
3
3
4
6
4
4
4
7
10

sets
1
2
5
6
5
1
2
4
6
4

w eight
178
213
231

Dumbbell fly
Bottom up squat
Good morning
3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%
85%

Leg press
Abs
5 day (Friday)
Squat

Bench press

Dip (w eighted)
Squat

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

Good morning (sitting)

6 day (Saturday)
Deadlift up to knees

Bench press

Deadlift off boxes

Leg press
Back extension
Abs
w eek 2
1 day (Monday)
Bench press

Squat

Bench press

Leg press
Good morning
3 day (Wednesday)
Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%

Bottom up squat
Abs
5 day (Friday)
Squat

Bench press

Dip (w eighted)
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%

Back extension
6 day (Saturday)
Deadlift up to knees

Incline bench press

Triceps
Deadlift from boxes

%
50%
60%
70%

75%
85%
95%

Leg press
Abs
w eek 3
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Bottom up squat
Back extension
3 day (Wednesday)
Deadlift up to knees

Bench press

Deadlift from boxes

Leg press
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Good m orning (sitting)

6 day (Saturday)
Deadlift off boxes

Bench press

Triceps
Snatch grip rack pull
(slow eccentric)

%
50%
60%
70%
80%
50%
60%
70%
50%
60%
65%

Bottom up squat
Abs
w eek 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
55%
65%
75%

Abs
3 day (Wednesday)
Bench press

Deadlift

Bench press

Leg press
Back extension
5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Bottom up squat
Back extension
6 day (Saturday)
Deadlift up to knees

Press
Incline Bench press
Deadlift off boxes

55%
65%
75%
85%
95%

Leg press
Good morning
w eek 5
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Leg press
Good morning (sitting)
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift to knees

50%
60%
70%

Leg press
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

Triceps
Good m orning
6 day (Saturday)
Bench press

Dip
Deadlift

%
50%
60%
65%
50%
60%
70%
80%

Bottom up squat
Abs
w eek 6
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
90%
80%
55%
65%
75%

Good morning
3 day (Wednesday)
Bench press

Deadlift

Triceps
Leg press
Abs
5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Leg press
6 day (Saturday)
Deficit deadlift

Incline Bench press

Dip
Snatch grip deadlift

Leg press
Abs

50%
60%
65%

178
213
249
284
302

170
204
238
272

178
213
249
284

170
204
221

266
302
337

187
221
255

178
213
231

187
221
255

195
231
266
302
337

178
213
249

170
204
238

178
213
249
284

187
221
255

178
213
231

Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
55%
65%
75%
85%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
10
5
4
3
3
10
10

sets
1
1
2
4
1
1
2
5
5
1
1
2
4
5
5

weight
187
221
255
289
123
147
172
196

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
2
3
3
3
3
5
5
4
10
10

sets
1
1
2
5
1
1
2
5
1
1
4
5
5

weight
135
159
184
208
178
213
249
284
123
147
172

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
3
4
5
5

sets
1
1
2
5
1
1
2
6
5
5
5

weight
170
204
238
272
123
147
172
196

%
50%
60%
70%
75%

reps
3
3
3
2
3
10
4
4
3
2
5
8

sets
1
1
2
4
6
5
1
1
2
3
5
4

weight
178
213
249
266

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
3
5
4
3
3
5
5
4
10
8
5

sets
1
1
2
5
1
1
2
5
1
1
4
5
5
5

weight
123
147
172
196
170
204
238
272
135
159
184

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
75%
65%
55%

reps
3
3
3
2
6
5
4
3
2
1
3
5
7
10
4
10

sets
1
1
2
4
1
1
1
2
2
3
1
1
1
5
5
4

weight
178
213
249
266
123
147
172
184
196
208
184
159
135

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
2
10
6
6
6
8
8

sets
1
1
2
5
1
1
2
5
5
1
1
4
5
4

weight
170
204
238
272
123
147
172
196

%
50%
60%
70%
55%
65%
75%
85%

reps
5
4
3
4
4
3
3
10
10
8

sets
1
1
5
1
1
2
4
5
5
4

weight
123
147
172
195
231
266
302

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
5
4
3
2
10
10
8

sets
1
1
2
4
1
1
2
5
1
1
1
5
5
5
4

weight
135
159
184
208
170
204
238
272
123
147
172
196

%
50%
60%
70%
75%
50%
60%
70%
80%
60%
70%
80%
90%

reps
3
3
3
2
5
4
3
3
3
3
3
2
5
8

sets
1
1
2
5
1
1
2
6
1
1
2
3
5
4

weight
178
213
249
266
123
147
172
196
213
249
284
320

%
55%
65%
75%
85%
50%
60%
70%
80%
90%

reps
5
4
3
2
5
4
3
2
1
10
5
4
3
2
5

sets
1
1
2
4
1
1
2
2
3
5
1
1
1
4
5

weight
187
221
255
289
123
147
172
196
221

%
50%
60%
70%
80%
50%
60%
70%

reps
3
3
3
2
5
5
4
4
8
8
10

sets
1
1
2
5
1
1
4
5
5
5
4

weight
178
213
249
284
123
147
172

%
55%
65%
75%
85%
50%
60%
70%
80%
90%
80%

reps
5
4
3
2
5
4
3
2
1
2
6
10
8

sets
1
1
2
5
1
1
2
2
3
2
5
5
5

weight
135
159
184
208
170
204
238
272
306
272

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
75%
70%
65%
60%
55%
50%

reps
3
3
3
3
6
5
4
3
2
3
4
5
6
7
8
9
8
8

sets
1
1
2
5
1
1
1
2
3
1
1
1
1
1
1
1
4
4

weight
178
213
249
284
123
147
172
196
208
196
184
172
159
147
135
123

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
10
10
4
10

sets
1
1
2
5
1
1
2
6
5
5
5
4

weight
170
204
238
272
123
147
172
196

%
55%
65%
75%
85%

reps
3
3
3
3
4
8
5
5

sets
1
1
2
4
5
5
5
5

weight
195
231
266
302

%
55%
65%
75%
85%
50%
60%
70%
80%
85%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
2
2
5
4
3
3
10
10
8

sets
1
1
2
4
1
1
2
3
3
1
1
1
4
5
5
4

weight
135
159
184
208
170
204
238
272
289
123
147
172
196

%
50%
60%
70%
50%
60%
70%
80%
65%
75%
85%
95%

reps
3
3
2
5
4
3
3
3
3
3
2
4
8

sets
1
2
4
1
1
2
5
1
1
2
3
5
4

weight
178
213
249
123
147
172
196
231
266
302
337

%
50%
60%
70%
80%
55%
65%
75%
85%

reps
5
4
3
3
5
4
3
2
10
5
5
4
6
5

sets
1
1
2
5
1
1
2
5
5
1
1
4
5
5

weight
170
204
238
272
135
159
184
208

reps
3
3
3
3
5
5
5
10
10
8

sets
1
1
2
5
1
1
5
5
5
4

weight
178
213
249
284
123
147
172

50%
60%
70%
80%

Triceps
Back extension
3 day (Wednesday)
Bench press

Deadlift

Bench press

Dumbbell fly
Abs
5 day (Friday)
Squat

Bench press

Dip (weighted)
Leg press
Good morning (standing)
6 day (Saturday)
Deadlift up to knees

Incline bench press

Lats
Deadlift off boxes

60%
70%
80%
90%

Squat (deep)
Abs
week 2
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Leg curl
Good morning (standing)
3 day (Wednesday)
Deadlift up to knees

Bench press

Dumbbell fly
Squat (deep)
Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

50%
60%
65%

Shoulders
Back extension
6 day (Saturday)
Narrow grip bench press

Deadlift from boxes

Triceps
Lats
Abs
week 3
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Deadlift up to knees

Bench press

Deadlift from boxes

Squat (deep)
Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

50%
60%
70%
80%

Good morning (sitting)

6 day (Saturday)
Deadlift

Bench press

Dip
Triceps
Leg extension
Abs
week 4
1 day (Monday)
Bench press

Squat

Dumbbell bench press

Dumbbell fly
Leg curl
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly
Triceps
Squat (deep)
Abs
6 day (Saturday)
Deadlift off boxes

Incline bench press

Dip
Good morning (sitting)
Leg press
week 5
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Deficit deadlift

Bench press

Deadlift from boxes

Squat (deep)
Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Dumbbell bench press

Good morning (sitting)
6 day (Saturday)
Deadlift

Bench press

Triceps
Leg extension
Abs

%
50%
60%
70%
80%
50%
60%
70%

170
204
238
272

213
249
284
320

170
204
221

170
204
238
272

187
221
255

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 1
1 day (Monday)
Squat

Bench press

%
50%
60%
70%
75%
50%
60%
70%
75%

reps
3
3
3
2
3
3
3
2
8
10

sets
1
2
2
3
1
1
2
3
4
3

weight
170
204
238
255
123
147
172
184

%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%

reps
3
3
3
2
1
1
3
3
3
2
1
1
3
3
2
2
1
1

sets
1
1
2
2
1
2-3
1
1
2
2
1
2-3
1
1
2
1
1
2-3

weight
170
204
238
272
306
323-340
123
147
172
196
221
232.75-245
178
213
249
284
320
337.25-355

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
3
3
3
2
3
3
3
3
10
3
3
3
5

sets
1
1
2
6
1
1
2
6
5
1
1
4
5

weight
170
204
238
272
123
147
172
196

reps
4
4
4
4
6
3
3
3
3
10

sets
1
1
4
6
5
1
1
2
4
5

weight
178
213
249

reps
3
3
3
3
2
3
3
3
2
1
2
8
4
4
4
10

sets
1
1
2
3
3
1
1
2
2
2
2
4
1
1
4
3

weight
170
204
238
272
289
123
147
172
196
221
196

reps
3
3
3
3
2
3
3
3
3
10
3
3
3
5

sets
1
1
2
3
3
1
1
2
5
5
1
1
4
5

weight
178
213
249
284
302
123
147
172
196

reps
3
3
3
3
3
3
3
2
1
10
3
3
2
10

sets
1
1
2
5
1
1
2
2
3
5
1
1
4
3

weight
170
204
238
272
123
147
172
196
208

reps
3
3
3
4
3
3
3
2
5

sets
1
2
5
5
1
1
2
6
5

weight
135
159
184

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

reps
3
3
3
2
1
3
3
3
2
3
3
2
8
4

sets
1
1
2
2
2
1
1
2
5
1
1
4
4
5

weight
123
147
172
196
208
170
204
238
272
135
159
184

%
50%
60%
70%
80%

reps
3
3
3
3
8
3
3
2
2
8

sets
1
2
2
6
4
1
1
2
5
3

weight
123
147
172
196

reps
3
3
3
2
1
3
3
3
2
8
3
3
3
4

sets
1
1
2
2
2
1
1
2
5
4
1
1
4
4

weight
170
204
238
272
289
123
147
172
196

reps
3
4
3
3
3
3
8

sets
5
5
1
2
2
4
4

weight

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
3
3
3
2
3
3
3
2
6
4

sets
1
2
2
4
1
1
2
5
4
4

weight
170
204
238
272
123
147
172
196

%
50%
60%
70%
80%

reps
3
3
3
2
6
3
2
2
2
8

sets
1
2
2
4
3
1
2
2
4
3

weight
123
147
172
196

%
50%
60%
70%
75%
50%
60%
70%
80%

reps
3
3
3
2
3
3
3
2
6
4

sets
1
1
2
3
1
1
2
4
3
4

weight
170
204
238
255
123
147
172
196

%
50%
60%
70%
50%
60%
70%
75%

reps
3
3
2
3
3
2
1
8

sets
1
2
3
1
2
2
2
2

weight
178
213
249
123
147
172
184

%
50%
60%
70%
50%
60%
70%

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
170
204
238
123
147
172

Dumbbell fly
Abs
3 day (Wednesday)
Squat

Bench press

Deadlift

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Good morning (sitting)

6 day (Saturday)
Deadlift up to knees

Incline Bench press

Dip (with weights)
Deadlift off boxes

%
50%
60%
70%

55%
65%
75%
85%

Abs
week 2
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
80%
50%
60%
70%

Abs
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift up to knees

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

Good morning (standing)

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%

Abs
6 day (Saturday)
Bench press

Dip
Deadlift

%
55%
65%
75%
50%
60%
70%
80%

Good morning (sitting)

week 3
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Good morning (standing)
3 day (Wednesday)
Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%

Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

Good morning (sitting)

6 day (Saturday)
Incline Bench press
Dip
Deadlift

50%
60%
70%
75%

Abs
week 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Good morning (standing)
3 day (Wednesday)
Bench press

Dumbbell fly
Deadlift

50%
60%
70%
75%

Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Good morning (sitting)

187
221
255

195
231
266
302

170
204
238

195
231
266

187
221
255

178
213
249
284

178
213
249
284

187
221
255

178
213
249
266

178
213
249
266

6 day (Saturday)
Rest
week 5
1 day (Monday)
Deadlift

Bench press

Abs
3 day (Wednesday)
Squat

Bench press

5-6-7 day
Competition

WEEK 1
DAY 1 (MON)
reps sets
Squat

Bench Press

Squat

Dumbbell fly
Inc. DB press

FULL

Partial

Raw

55%

55.0

55.0

55.0

65%

65.0

65.0

65.0

3
2
5
4
3
3
5
4
3
2
10
10

2
4
1
1
2
5
1
1
1
4
5
4

75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Squat
bench
deadlift

Bench Press
Floor Press
Lat Pull down
Abs

reps sets
3
1
3
2
4
3
6
10

2
4
5
5
5
4

FULL
50.0

Partial
50.0

Raw
50.0

60%
70%

60.0
70.0

60.0
70.0

60.0
70.0

Squat

Bench Press

Deadlift

Bench Press

Dumbbell fly
Squat with Bands
Good Mornings

WEEK 2

Triceps
Abs

Bench Press
reps sets
3
1
3
1
3
2
3
2
2
4
5
1
4
1
3
2
2
5
10
5
4
5
8
4

%
50%
60%
70%
80%
85%
55%
65%
75%
85%

FULL
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Partial
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Raw
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

100
100
100

reps
5
4
3
3
5
4
3
3
5
5

sets
1
1
2
5
1
1
2
6
1
1

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

4
10
10

4
5
3

75%

75.0

75.0

75.0

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

5
5
4
3
3
3
3
3
4
8

1
1
5
5
1
1
2
4
5
3

55%
65%
75%

55.0
65.0
75.0

55.0
65.0
75.0

55.0
65.0
75.0

65%
75%
85%
95%

65.0
75.0
85.0
95.0

65.0
75.0
85.0
95.0

65.0
75.0
85.0
95.0

DAY 5 (SAT)
Dead to Knees

DAY 3 (WED)

Raw Maxes

100
100
100

DAY 4 (FRI)

Squat

%
50%

Partial gear/Partial ROM

100
100
100

CHANGE ONLY THIS BOX!!!!!!!

DAY 2 (TUES)
Dead on box

Full gear

Floor Press
Rev Band DL

Leg Press
Abs

DAY 1 (MON)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2
2
2

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

1
5

3
1

90%
50%

90.0
50.0

90.0
50.0

90.0
50.0

4
3
2
5
4
3
2
10
5

1
1
4
1
1
1
4
5
5

65%
75%
85%
55%
65%
75%
85%

65.0
75.0
85.0
55.0
65.0
75.0
85.0

65.0
75.0
85.0
55.0
65.0
75.0
85.0

65.0
75.0
85.0
55.0
65.0
75.0
85.0

0
Full gear
Squat
100
bench
100
deadlift
100

Incline Bench
Floor Press
Lat Pull Down
Abs

reps sets
3
1
2
2
1
5
4
6
3
6
8

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

DAY 4 (FRI)

Bench Press

reps
5
4
3
2
1
2
5

sets
1
1
2
2
3
2
1

%
50%
60%
70%
80%
90%
80%
50%

FULL
50.0
60.0
70.0
80.0
90.0
80.0
50.0

Partial
50.0
60.0
70.0
80.0
90.0
80.0
50.0

Raw
50.0
60.0
70.0
80.0
90.0
80.0
50.0

1
2
6
6
5
3

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Floor Press
Dumbbell fly
Abs

4
3
2
2
10
8

reps
3

sets
1

%
55%

FULL
55.0

Partial
55.0

Raw
55.0

3
3
2
4
4
4
10
4
4
5

1
2
5
1
1
5
5
1
4
5

65%
75%
85%
55%
65%
75%

65.0
75.0
85.0
55.0
65.0
75.0

65.0
75.0
85.0
55.0
65.0
75.0

65.0
75.0
85.0
55.0
65.0
75.0

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

Squat

DAY 5 (SAT)

5
5
4

Deadlift

DAY 3 (WED)
Deadlifts

Bench Press

Dumbbell fly
Rev Band DL

Good Mornings

WEEK 3
DAY 1 (MON)

reps sets
3
1
3
1
3
2
2
2
1
3
5
1
4
2
3
2
3
5
10
5
4
1
4
2
4
4
8
4

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on Box

Partial gear/Partial ROM

100
100
100

%
50%
60%
70%
80%
90%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

65%
75%
85%

65.0
75.0
85.0

65.0
75.0
85.0

65.0
75.0
85.0

Bench Press

Triceps
Deadlift
Good Mornings

Squat

Bench Press

Squat

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

2
5
4
3

5
1
1
2

85%
50%
60%
70%

85.0
50.0
60.0
70.0

85.0
50.0
60.0
70.0

85.0
50.0
60.0
70.0

3
5
4
3
3
10
8

6
1
1
1
4
5
4

80%
50%
60%
70%
80%

80.0
50.0
60.0
70.0
80.0

80.0
50.0
60.0
70.0
80.0

80.0
50.0
60.0
70.0
80.0

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

DAY 2 (TUES)

Bench Press

Floor Press
Squat with Bands
Good Mornings

reps sets
3
2
3
2
2
6
5
1
4
3
3
4
5

2
4
5
5
5

%
50%
60%
65%
55%

FULL
50.0
60.0
65.0
55.0

Partial
50.0
60.0
65.0
55.0

Raw
50.0
60.0
65.0
55.0

65%
75%

65.0
75.0

65.0
75.0

65.0
75.0

Dumbbell fly
Lat Pull Down
Good Mornings

DAY 3 (WED)
Dead to knees

Bench Press

Deadlift

Incline Bench
Good Mornings

%
50%
60%
70%
75%
50%
60%
70%
80%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

reps sets
5
1

%
55%

FULL
55.0

Partial
55.0

Raw
55.0

WEEK 4
DAY 1 (MON)
Squat

reps
5
5
5
4
5

sets
1
1
1
4
1

%
50%
60%
70%
75%
50%

FULL
50.0
60.0
70.0
75.0
50.0

Partial
50.0
60.0
70.0
75.0
50.0

Raw
50.0
60.0
70.0
75.0
50.0

4
3
3
10
5
8

1
2
7
5
5
4

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

3
2
5
5
4
4
7
4
4
10
4

2
4
1
2
5
1
1
2
4
5
5

80%
85%
55%
65%
75%
60%
70%
80%
90%

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

DAY 5 (SAT)
Deadlift

reps sets
3
1
3
1
3
2
3
4
5
1
4
1
3
2
3
2
3
1
3
1
3
1
3
5
4
5
5
5

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

Bench Press

Dead on box

Partial gear/Partial ROM

100
100
100

Bench Press

Rev Band DL

Triceps
Squats with Bands

Bench Press

4
3
2
5

1
2
4
1

65%
75%
85%
50%

65.0
75.0
85.0
50.0

65.0
75.0
85.0
50.0

65.0
75.0
85.0
50.0

1
2
6
5

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Dumbbell fly

4
3
3
10
5
4
3
3
8

1
2
1
4
5

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

Squat

Good Mornings

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Lat Pull Down
Abs

reps sets
3
1
3
1
2
2
1
3
2
6
5
5
8
3

%
50%
60%
70%
75%

FULL
50.0
60.0
70.0
75.0

Partial
50.0
60.0
70.0
75.0

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

Partial gear/Partial ROM

100
100
100

Raw
50.0
60.0
70.0
75.0
Dumbbell fly
Abs

reps
5
4
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

3
5
4
3
3
2
3
10
8

6
1
1
2
2
3
3
5
4

80%
50%
60%
70%
80%
85%
80%

80.0
50.0
60.0
70.0
80.0
85.0
80.0

80.0
50.0
60.0
70.0
80.0
85.0
80.0

80.0
50.0
60.0
70.0
80.0
85.0
80.0

reps
3
3
3
2
3
5
4
4
4
4

sets
1
1
2
5
5
6
1
1
4
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

50%
60%
65%

50.0
60.0
65.0

50.0
60.0
65.0

50.0
60.0
65.0

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Rev Band DL

Good Mornings

reps sets
3
1
3
1
3
2
3
2
2
4
5
1
4
1
3
2
3
2
2
2
3
1
3
1
3
2
3
2
2
2
2
2

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
65%
75%
85%
95%
105%

FULL
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0
85.0
95.0
105.0

Partial
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0
85.0
95.0
105.0

Raw
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0
85.0
95.0
105.0

reps sets
5
1
4
1
3
2

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

WEEK 5
DAY 1 (MON)
Squat

Dead to Knees

Floor Press
Dumbell OHP
Deadlift

Leg Press

2
5
4
3
3

4
1
1
2
6

Dumbbell fly

10

Squat

5
4
3
2
5
10

1
1
1
4
5
4

Bench Press

Good Mornings
Abs

85%
50%
60%
70%
80%

85.0
50.0
60.0
70.0
80.0

85.0
50.0
60.0
70.0
80.0

85.0
50.0
60.0
70.0
80.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

Bench Press

Lat Pull Down

Good Mornings

Raw Maxes
100.0
100.0
100.0

%
50%
60%
70%
55%
65%
75%

FULL
50.0
60.0
70.0
55.0
65.0
75.0

Partial
50.0
60.0
70.0
55.0
65.0
75.0

Raw
50.0
60.0
70.0
55.0
65.0
75.0

DAY 4 (FRI)
Bench Press

Squat
reps sets
3
1
3
2
2
5
3
1
3
2
3
5
6
5
8
4

Partial gear/Partial ROM

100
100
100

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

0
Full gear
Squat
100
bench
100
deadlift
100

Bench Press

Dumbbell fly
Leg Presses

reps
5
4
3
3

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

5
4
3
3
5
5
5
10
10

1
1
2
6
1
1
4
5
5

50%
60%
70%
80%
50%
60%
70%

50.0
60.0
70.0
80.0
50.0
60.0
70.0

50.0
60.0
70.0
80.0
50.0
60.0
70.0

50.0
60.0
70.0
80.0
50.0
60.0
70.0

reps
3
3
3
2
3
2
10

sets
1
1
2
6
5
5
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

DAY 3 (WED)
reps sets
Deadlift

Bench Press

Dumbbell fly
Rev Band DL

Abs

3
3
3
2
5
4
3
3
2
10
3
3
3
3
2
8

1
1
2
4
1
1
2
2
4
5
1
1
2
2
3
4

FULL

Partial

Raw

55%
65%
75%
85%
50%
60%
70%
80%
85%

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

60%
70%
80%
90%
100%

60.0
70.0
80.0
90.0
100.0

60.0
70.0
80.0
90.0
100.0

60.0
70.0
80.0
90.0
100.0

DAY 5 (SAT)
Deadlift

Incline Bench
Floor Press
Triceps

WEEK 1

0
Full gear Partial gear/Partial ROM
Squat
100
100

DAY 1 (MON)

bench
deadlift
reps sets

Squat

Bench Press

Dumbbell fly
Triceps
Good morning (Standing)

3
3
3
2
1
3
3
3
2
1
10
8
8

1
1
2
2
3
1
1
2
2
3
5
5
4

FULL

Partial

Raw

50%
60%
70%
80%
90%-95%
50%
60%
70%
80%
90%-95%

50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95

50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95

50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95

100
100

100
100

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Dumbbell fly

DAY 2 (TUES)

100
100

Raw Maxes
100

Good morning (standing)

reps
3
3
3
2
3
3
3
2
3
3
8

sets
1
1
2
6
1
1
2
3
2
5
4

reps
3
3
2
3
3
3
2
8
3
3
3
2
8

sets
1
2
4
1
1
2
5
4
1
1
2
5
3

%
50%
60%
70%
80%
55%
65%
75%
85%
80%

FULL
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

Raw
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

%
50%
60%
70%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
50.0
60.0
70.0
80.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

REST!

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Dead to Knees

Abs

reps sets
%
3
1
50%
3
1
60%
3
2
70%
2
2
80%
1
3 90%-95%
3
1
50%
3
1
60%
3
1
70%
3
6
80%
3
1
65%
3
2
75%
3
4
85%
8
3

FULL
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
65
75
85

Partial
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
65
75
85

Raw
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
65
75
85

Deads on blocks

Bench Press

Dumbbell fly
Deadlifts

Abs

0
Full gear Partial gear/Partial ROM
Squat
100
100

WEEK 2

bench
deadlift

100
100

100
100

Raw Maxes
100
100
100

DO NOT TYPE HERE!!!!

DAY 1 (MON)
DAY 4 (FRI)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings (sitting)

reps sets
3
1
3
1
3
2
2
4
3
1
3
1
3
2
2
3
3
2
3
1
3
1
3
1
3
4
8
4
8
3

%
55%
65%
75%
85%
55%
65%
75%
85%
80%
50%
60%
70%
80%

FULL
55.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
80.0
50
60
70
80

Partial
55.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
80.0
50
60
70
80

Raw
55.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
80.0
50
60
70
80

Bench Press

Squat

Bench Press

Dumbbell fly
Good morning (standing)

reps
3
3
3
2
3
3
3
3
3
3
3
8
5

sets
1
1
2
5
1
1
2
5
1
1
4
4
4

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0

reps
3
3
3
3
3
3
4
8

sets

FULL

Partial

Raw

1
1
2
5
5
5
4
3

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

DAY 5 (SAT)
DAY 2 (TUES)
REST!

DAY 3 (WED)
Bench Press

Deadlifts

Floor Press
Abs

Deadlift
reps sets
3
1
3
1
3
2
3
6
3
1
3
2
3
2
3
3
2
3
3
2
2
5
8
3

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Incline Dumbell Press

Floor Press
Leg Press
Abs

WEEK 3
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Leg Press
Good morning (sitting)

4
8

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Squat

Bench Press

Dumbbell fly
Good Mornings (standing)

Deadlift

REST

DAY 3 (WED)

Deadlifts

Floor Press
Abs

100

100

bench
deadlift

100
100

100
100

100
100

DO NOT TYPE HERE!!!!

reps sets
3
1
3
1
3
2
3
2
2
2
3
3
3
1
3
1
3
2
2
2
1
3
2
3
2
4
8
3

reps
3
3
3
2
3
3
3
2
10
4

sets
1
1
2
5
1
1
2
5
5
4

%
50%
60%
70%
80%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

reps
3
3

sets

FULL

Partial

Raw

1
1

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

3
2
3
3
3
4
4
4
4
6
8

2
5
1
1
4
1
1
2
4
4
3

70%
80%
55%
65%
75%
60%
70%
80%
90%

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

DAY 5 (SAT)

4
3

DAY 2 (TUES)

Bench Press

Raw Maxes

100

DAY 4 (FRI)
reps sets
3
1
3
1
3
2
2
2
1
3
2
2
3
1
3
1
3
2
3
6
8
4

Full gear Partial gear/Partial ROM

Squat

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
80%

FULL
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Raw
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Bench Press

Rev Band DL

Good mornings (sitting)

Abs

WEEK 4

0
Full gear Partial gear/Partial ROM
Squat
100
100

DAY 1 (MON)

bench
deadlift

Squat

Bench Press

Dumbbell fly
Good Mornings

reps sets
3
1
3
1
3
2
2
5
3
1
3
3
3
6
4

1
2
5
3
4

%
50%
60%
70%
80%
50%

FULL
50.0
60.0
70.0
80.0
50.0

Partial
50.0
60.0
70.0
80.0
50.0

Raw
50.0
60.0
70.0
80.0
50.0

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Bench Press

DAY 3 (WED)

Dumbbell fly
Deadlifts

Abs

reps sets
3
1
3
1
3
2
8
3
3
3
2
8

2
5
4
1
1
2
4
3

%
50%
60%

FULL
50.0
60.0

Partial
50.0
60.0

Raw
50.0
60.0

70%
80%

70.0
80.0

70.0
80.0

70.0
80.0

50%
60%
70%
75%

50.0
60.0
70.0
75.0

50.0
60.0
70.0
75.0

50.0
60.0
70.0
75.0

100
100

DAY 4 (FRI)

DAY 2 (TUES)

Bench Press

100
100

DO NOT TYPE HERE!!!!

Squat

REST

100
100

Raw Maxes
100

Good Mornings (standing)

DAY 5 (SAT)
REST

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

2
3
3

5
1
1

75%
50%
60%

75.0
50.0
60.0

75.0
50.0
60.0

75.0
50.0
60.0

3
2
1
6

2
2
3
3

70%
75%
80%

70.0
75.0
80.0

70.0
75.0
80.0

70.0
75.0
80.0

WEEK 5
DAY 1 (MON)
Bench Press

Deadlifts

Good Mornings

reps sets
3
1

%
50%

FULL
50.0

Partial
50.0

Raw
50.0

3
2
1

1
2
3

60%
70%
75%

60.0
70.0
75.0

60.0
70.0
75.0

60.0
70.0
75.0

3
3

1
2

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

2
5

4
3

70%

70.0

70.0

70.0

DAY 2 (TUES)
DAY 3 (WED)

Bench Press

reps sets
3
1
3
2
2
3
3
1
3
2
2
3

%
50%
60%
70%
50%
60%
70%

FULL
50.0
60.0
70.0
50.0
60.0
70.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0

Raw
50.0
60.0
70.0
50.0
60.0
70.0

Raw Maxes
100
100
100

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
REST

DAY 5 (SAT)
CONTEST!!!!

REST

Squat

0
Full gear Partial gear/Partial ROM
Squat
100
100
bench
100
100
deadlift
100
100