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Enter your maxes here:

Squat
Bench
Deadlift

240
150
275

Comp Date

###

Sheiko
Monthly training plan #29

Tuesday, 06, October 2015

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)
Thursday, 08, October 2015

3 day (Wednesday)
1 Deadlift up to knees

2 Incline Bench press


3 Dip
4 Deadlift from boxes

5 Lunge
6 Abs
Saturday, 10, October 2015

5 day (Friday)
1 Bench press

2 Dumbbell fly
3 Squat

4 Good morning (sitting)

Monday, 12, October 2015

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

6 Good morning (standing)


Thursday, 15, October 2015

12

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

5 Lunge
Saturday, 17, October 2015

14

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

5 Good morning (standing)

Monday, 19, October 2015

16

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

6 Good morning (standing)


Thursday, 22, October 2015

19

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

5 Lunge
Saturday, 24, October 2015

21

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Press
5 Good morning (standing)

Monday, 26, October 2015

23

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip

5 Front squat

6 Good morning (standing)


Thursday, 29, October 2015

26

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Dumbbell fly
Saturday, 31, October 2015

28

5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Good morning (sitting)
Abs

%
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
75
90
105
113
120
144
168
75
90
105

%
50%
60%
70%
75%
62%

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
138
165
193
206
93

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
75
90
105
113
120
113
105
90
75

reps
5

sets
1

weight
120

55%
65%
75%
85%

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

%
50%

151
179
206
234

120
144
168
180

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

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

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

144
168
192
75
90
105
120

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
138
165
193
206
75
90
98

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

weight
120
144
168
192
75
90
105
120
113
98
83

50%
60%
70%
46%

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

%
55%
65%
75%
85%

reps
5
4
3
2

sets
1
1
2
4

weight
132
156
180
204

45%
55%
60%
46%
%
50%
60%
70%
75%
50%
60%
65%
55%
65%
75%
80%

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

108
132
144
110

151
179
206
220

120
144
168
110

50%
60%
70%
80%

50%
60%
70%
80%
46%
%
50%
60%
65%
50%
60%
70%
80%
85%
80%
60%
70%
80%
90%

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

46%

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

5
4
3
3
10
10
3
3
3
3
5

1
1
2
6
5
5
1
1
1
4
5

75
90
105
120

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
138
165
179
75
90
105
120
128
120

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
120
144
168
192
75
90
105
120

reps
5
4
3
3
5
5
4
10
8

sets
1
1
2
5
1
1
5
5
5

weight
120
144
168
192
83
98
113

120
144
168
192
110

165
193
220
248

110

40%
50%
60%
46%

5
4
3
5

2
2
3
5

96
120
144
110

%
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
75
90
105
120
128
138
165
193
220
234
220
75
90
105

%
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
120
144
168
192
75
90
105
120
128
120
105
90
75

Sheiko
Monthly training plan #30

Monday, 02, November 2015

30

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 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
75
90
105
120
120
144
168
192
75
90
105

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
138
165
193
220
75
90
105
113
120
128
120
113
105
98
90
83
75

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
120
144
168
192
75
90
105
120

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
120
144
168
192
216
75
90
105
120

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
138
165
193
206
75
90
105
113
120
113
105
90
75

%
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
75
90
105
120
120
144
168
83
98
113

%
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
120
144
168
192
75
90
105
120
120
144
156
83
98
113

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
138
165
193
220
234
75
90
105
113
120
128
120
113
105
98
90
83
75

%
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
75
90
105
120
120
144
168
192
204
192
75
90
105

%
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
120
144
168
192
204
216
75
90
105
120
128
120

%
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
75
90
105
120
128
138
165
193
220
234
83
98
113

%
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
120
144
168
192
75
90
105

55%
65%
75%

6 Good morning (standing)


Thursday, 05, November 2015

33

3 day (Wednesday)
1 Deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

5 Lunge
6 Abs
Saturday, 07, November 2015

35

5 day (Friday)
1 Squat

2 Bench press

3 Dip
4 Squat

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

5 French press
6 Good morning (sitting)

Monday, 09, November 2015

37

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

6 Good morning (standing)


Thursday, 12, November 2015

40

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

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

50%
60%
70%
80%
46%
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%

5 Lunge
Saturday, 14, November 2015

42

5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dip
5 Leg Press
6 Good morning (sitting)

Monday, 16, November 2015

44

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Squat

4 Bench press

5 Dumbbell fly
6 Good morning (standing)
Thursday, 19, November 2015

47

3 day (Wednesday)
1 Deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

46%
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
65%
75%
85%

5 Lunge
6 Abs
Saturday, 21, November 2015

49

5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (sitting)

Monday, 23, November 2015

51

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

6 Good morning (standing)


Wednesday, 25, November 2015

53

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

50%
60%
70%
80%
46%

4 Dumbbell fly
5 Lunge
Saturday, 28, November 2015

56

5 day (Friday)
1 Squat

2 Bench press

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

132
156
180

165
193
220
248

120
144
168

120
144
168
192
110

138
165
193
220

110

179
206
234

120
144
168
192
110

Sheiko
Monthly training plan #31

Monday, 30, November 2015

58

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Squat

6 Good morning (standing)


Thursday, 03, December 2015

61

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

%
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
75
90
105
120
128
120
144
168
75
90
98

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
138
165
193
75
90
105
113
120
128
120
113
105
98
90
83
75

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
120
144
168
192
204
75
90
105
120

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
75
90
105
120
135
120
144
168
192
83
98
113

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
138
165
179
75
90
105
113
120
128
113
98
83

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

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

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

weight
120
144
168
192
204
98
120
144
156

%
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
75
90
105
120
120
144
168
83
98
105

%
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
138
165
193
220
75
83
90
98
105
113
120
128
120
113
105
98
90
83
75
165
193
220
248

%
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
75
90
105
120
120
144
168
192
204
192
75
90
105

%
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
120
144
168
192
216
192
75
90
105
120
128

%
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
75
90
105
120
135
120
138
165
193
220
248

%
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
120
144
168
192
83
98
113

50%
60%
65%
46%
%
50%
60%
70%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%

5 Lunge
6 Abs
Saturday, 05, December 2015

63

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)

Monday, 07, December 2015

65

week 2
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Leg press
6 Good morning (standing)
Thursday, 10, December 2015

68

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift

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

46%
%
50%
60%
65%
50%
60%
70%
75%
80%
85%
75%
65%
55%
55%
65%
75%
85%

5 Lunge
6 Abs
Saturday, 12, December 2015

70

5 day (Friday)
1 Squat

2 Incline Bench press


3 Squat

4 Triceps
5 Back extension

Monday, 14, December 2015

72

week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Lunge
6 Good morning (standing)
Thursday, 17, December 2015

75

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift from boxes

46%

4 Leg press
5 Abs
Saturday, 19, December 2015

77

5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (sitting)

Monday, 21, December 2015

79

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Lunge
6 Back extension
Thursday, 24, December 2015

82

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Dumbbell fly
4 Leg press
5 Abs
Saturday, 26, December 2015

84

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

6 Good morning (sitting)

50%
60%
70%

120
144
156
110

165
193
220
248

132
156
180

110

151
179
206
234

110

120
144
168

Sheiko
Monthly training plan #32

Date
Monday, 28, December 2015

#
86

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
120
144
168
180
75
90
105
113

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

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
1
1
1
2
1
1
1
1
1
2
1
1
1

weight
120
144
168
192
216
228
75
90
105
120
135
142.5
138
165
193
220
248
261.25

%
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
120
144
168
180
83
98
113

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

reps
3
3
3
2
3
3
3
3

sets
1
2
2
4
1
1
2
5

weight
120
144
168
192
75
90
105
120

55%
65%
75%

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

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

132
156
180

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
75
90
105
120
120
144
168
192
75
90
105

%
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
120
144
168
192
75
90
105
120
128

%
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
5

weight
75
90
105
120

%
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
120
144
168
180
75
90
105
113

%
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
75
90
105
113
138
165
193

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
120
144
168
75
90
105

50%
60%
70%
80%
90%
95%
105%
50%
60%
70%
80%
90%
95%
105%
50%
60%
70%
80%
90%
95%
105%

3
3
2
1
1
1
1
3
3
2
1
1
1
1
3
3
2
1
1
1
1

1
1
2
2
1
1
1
1
1
2
2
1
1
1
1
1
2
2
1
1
1

75
90
105
120
135
143
158
120
144
168
192
216
228
252
138
165
193
220
248
261
289

1
240
150
275
665

2
252
158
289
698

3
257
163
294
713

3 Abs
Thursday, 31, December 2015

89

3 day (Wednesday)
1 Squat

2 Bench press

3 Deadlift

Saturday, 02, January 2016

91

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Good morning (standing)
5 Abs

Monday, 04, January 2016

93

week 2
1 day (Monday)
1 Squat

2 Bench press

4 Squat

Thursday, 07, January 2016

96

Dumbbell fly
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

46%

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

5 Abs
Saturday, 09, January 2016

98

5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)

Monday, 11, January 2016

100

week 3
1 day (Monday)
1 Squat

2 Bench press

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
46%

3 Dumbbell fly
4 Abs
Thursday, 14, January 2016

103

3 day (Wednesday)
1 Bench press

2 Dumbbell fly
3 Deadlift

4 Good morning (standing)


Saturday, 16, January 2016

105

5 day (Friday)
1 Squat

2 Bench press

50%
60%
70%
75%
46%

3 Abs

Monday, 18, January 2016

107

week 4
1 day (Monday)
1 Bench press

1 Deadlift

3 Abs
Wednesday, 20, January 2016

109

3 day (Wednesday)
1 Squat

2 Bench press

Bmax

Smax

Dmax

Saturday, 30, January 2016

119

Competition Week 5
Squat
Bench
Deadlift

110

weight
138
165
179
193
75
90
105
120
128
138
165
193
220

110

138
165
193
206
110

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
15000
14136
21048
15048
65232

Bench
15225
12930
19605
11220
58980

Dead
18370
12925
21973
18535
71803

48595
39991
62626
44803
196015

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
13620
14424
14232
14352
15648
14352
86628

Bench
20438
16410
19253
15420
18368
15420
105308

Dead
17985
16610
20625
13558
14768
13558
97103

52043
47444
54110
43330
48783
43330
289038

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
13548
14496
12276
8472
13944
62736

Bench
11948
15000
13028
12968
14355
67298

Dead
13310
9075
12265
10395
12430
57475

38806
38571
37569
31835
40729
187509

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
13680
15480
9720
6648
2232
47760

Bench
7110
9788
9180
6765
2805
35648

Dead
12210
13613
8910
3493
2558
40783

33000
38880
27810
16906
7595
124190

#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
11700
15528
13236
13920
54384

Bench
10553
10283
10725
14175
45735

Dead
10808
10203
8965
6105
36080

33060
36013
32926
34200
136199

#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
19416
14136
17256
13944
64752

Bench
17820
13328
21983
12315
65445

Dead
12650
11165
12444
5088
41346

49886
38629
51682
31347
171543

#31

Squat

Bench

Dead

Squat

Bench

Dead

1
2
3
4
Total

134
88
81
86
389

182
98
227
85
592

51
44
42
18
155

367
230
350
189
1136

21336
14016
13488
14112
62952

17820
9953
22418
8985
59175

9845
8181
8360
3438
29824

49001
32150
44266
26535
151951

#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
9528
12948
6696
2232
31404

Bench
6248
10800
6578
3030
26655

Dead
2530
7728
4620
2613
17490

18306
31476
17894
7875
75549

#37
1
2
3
4
Total

Squat
74
93
109
80
356

Bench
115
100
169
115
499

Dead
70
57
63
26
216

259
250
341
221
1071

Squat
11700
15540
17760
13344
58344

Bench
11573
10328
17168
11610
50678

Dead
12870
10615
12320
5088
40893

36143
36483
47248
30042
149914

#39
1
2
3
4
Total

Squat
70
102
58
90
320

Bench
82
113
102
140
437

Dead
46
52
40
30
168

198
267
200
260
925

Squat
11124
15288
10044
13920
50376

Bench
8048
11153
10980
14175
44355

Dead
8965
9763
7480
6105
32313

28137
36203
28504
34200
127044

#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
13476
15288
13176
22296
64236

Bench
18675
12780
15900
14595
61950

Dead
12265
7398
11399
11976
43038

44416
35466
40475
48867
169224

###

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

Bench

Dead

66.3%
66.4%
69.4%
68.4%
67.4%

65.3%
67.7%
65.8%
70.5%
66.6%

70.2%
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%
69.6%
67.9%
69.5%
68.3%

Bench
67.1%
68.9%
67.7%
67.3%
67.7%

Dead
66.9%
67.7%
71.1%
71.2%
68.8%

Squat
66.2%
62.5%
72.2%
64.4%
65.6%

Bench
65.4%
65.8%
71.8%
67.5%
67.7%

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 #37

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Dumbbell fly
4 Bench press

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

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

4 French press
5 Good morning (sitting)

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

50%
60%
70%
75%

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

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

weight
75
90
105
113
120
144
168

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
138
165
193
206

reps
6
5
4
3
2
1
2
3
5
7

sets
1
1
2
2
2
2
2
2
1
1

weight
75
90
105
113
120
128
120
113
98
83

10
5
4
3
3
10
5

5
1
2
2
5
5
5

83
98
105

138
165
193
220

120
144
168
180

###

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

5 Squat

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

6 Good morning (sitting)


3 Dumbbell fly
4 Triceps
week 3

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
132
156
180
192
75
90
105
120

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

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

weight
138
165
193
83
98
105

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

sets
1
1
2
6
1
1
1
3
2
2
2
1
1
1
1
1
1
4
5
10
10

weight
120
144
168
180
75
90
105
113
120
128
120
113
105
90
75
132
156
180

132
156
180

138
165
193
220

5
5

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%
85%
80%
75%
70%
65%
55%
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)

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

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

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

weight
120
144
168
192
75
90
105
120

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

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

weight
138
165
193
206
75
90
105
113
120
128
120
113
105
98
83

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

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

weight
75
90
105
120
120
144
168
180
75
90
98

120
144
168

165
193
220

###
week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

reps
5
4
3
3
1
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
120
144
168
192
216
75
90
105
120

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

reps
5
4
3
3
1
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
75
90
105
120
135
138
165
193
220
234
75
90
105

%
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
120
144
168
192
75
90
105

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
4
5
6

Dumbbell fly
Dip
Good morning (sitting)
Abs

120
144
168
192

Sheiko
Monthly training plan #40

week 1
1 day (Monday)
1 Bench press

2 Squat

3 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
75
90
105
120
128
120
120
144
168
192
83
98
113

%
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
138
165
193
220
234
75
83
90
98
105
113
120
128
120
113
105
98
90
83
75

reps

sets

weight

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

60%
70%
80%
90%
100%

5 Lunge
6 Abs
5 day (Friday)

165
193
220
248
275

1 Squat

2 Bench press

3 Dip
4 Squat

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

5 Triceps
6 Good morning (sitting)

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

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

120
144
168
192
204
75
90
105
120
132
156
180

###
week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

50%
60%
70%
75%

6 Good morning (standing)


3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift

5 Leg press

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

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
120
144
168
192
75
90
105
120

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

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

weight
138
165
179
75
90
105
113
120
113
105
90
75

120
144
168
180

138
165
193
220

6 Abs
5 day (Friday)
1 Bench press

2 Squat

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

3 Push-up (wide grip)


4 Leg extension
5 Good morning (sitting)

10

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
75
90
105
120
120
144
168
180

###
week 3
1 day (Monday)
1 Squat

2 Bench press

3 Squat

%
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
120
144
168
192
216
75
90
105
120
135
132
156
180

%
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

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

weight
138
165
193
220
248
220
75
90
105
113
120
113
105
90
75

4 Incline DB
5 Chinups
3 day (Wednesday)
1 Deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

65%
75%
85%

179
206
234

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

2 Squat

3 Bench press

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

4 Dumbbell fly
5 Leg press
6 Good morning (sitting)

5
10

6
3

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
75
90
105
120
120
144
168
192
204
75
90
105

###
week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

50%
60%
70%
75%

6 Good morning (standing)


3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

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

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
120
144
168
192
75
90
105
120
128

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

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

weight
138
165
193
206
75
90
105
113
120
113
105
98
90

120
144
168
180

3 Deadlift

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

10
10
4
4
3
3
10
5
10

1
1
1
1
2
6
5
6
3

83
75
138
165
193
220

%
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
120
144
168
192
204
192
75
90
105
120
120
144
156

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

2 Bench press

3 Squat

4 Good morning (sitting)