Sheiko

Enter your maxes here:
Squat
144
Bench
77
Deadlift
165
Press
57
Oly Squat
129
149.00
79
170
59
133
148
153
Volume Calculations
MS Prep
1
2
3
4
Total
Reps
Squat
92
86
131
88
397
Poundage
Squat
9000
8482
12629
9029
39139
Bench
7816
6637
10064
5760
30276
Dead
11022
7755
13184
11121
43082
27838
22874
35876
25909
112497
Squat
8172
8654
8539
8611
9389
8611
51977
Bench
10491
8424
9883
7916
9429
7916
54058
Dead
10791
9966
12375
8135
8861
8135
58262
29454
27044
30797
24661
27678
24661
164296
Squat
8129
8698
7366
5083
8366
37642
Bench
6133
7700
6687
6657
7369
34546
Dead
7986
5445
7359
6237
7458
34485
22248
21843
21412
17977
23193
106673
212
253
192
125
60
842
Squat
8208
9288
5832
3989
1339
28656
Bench
3650
5024
4712
3473
1440
18299
Dead
7326
8168
5346
2096
1535
24470
19184
22480
15890
9557
4314
71425
Dead
55
52
48
30
185
237
259
225
260
981
Squat
7020
9317
7942
8352
32630
Bench
5417
5278
5506
7277
23477
Dead
6485
6122
5379
3663
21648
18921
20717
18826
19292
77756
Bench
180
133
220
119
652
Dead
63
59
60
26
208
362
281
386
228
1257
Squat
11650
8482
10354
8366
38851
Bench
9148
6841
11284
6322
33595
Dead
7590
6699
7466
3053
24808
28387
22022
29104
17741
97254
Bench
182
98
Dead
51
44
367
230
Squat
12802
8410
Bench
9148
5109
Dead
5907
4909
27856
18427
Bench
150
127
200
106
583
Dead
97
70
114
94
375
Bench
204
163
191
148
186
148
1040
Dead
90
83
107
69
78
69
496
MS Prep3
1
2
3
4
5
Total
Squat
80
91
84
85
95
85
520
347
Squat
80
91
73
51
83
378
Bench
114
148
126
127
137
652
Dead
67
46
62
51
62
288
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
#29
1
2
3
4
Total
Squat
74
101
77
90
342
Bench
108
106
100
140
454
#30
1
2
3
4
Total
Squat
119
89
106
83
397
#31
1
2
Squat
134
88
MS Prep2
1
2
3
4
5
6
Total
339
283
445
288
1355
339
374
337
382
302
359
302
2056
343
261
285
261
229
282
1318
264
3
4
Total
81
86
389
227
85
592
42
18
155
350
189
1136
8093
8467
37771
11508
4612
30377
5016
2063
17894
24616
15142
86042
#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
5717
7769
4018
1339
18842
Bench
3207
5544
3376
1555
13683
Dead
1518
4637
2772
1568
10494
10442
17949
10166
4462
43019
#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
7020
9187
10656
8352
35215
Bench
6772
5706
8108
6245
26831
Dead
7722
6245
7392
3053
24412
21514
21138
26156
17649
86458
#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
6674
9221
6088
8424
30407
Bench
4131
5594
5506
7277
22507
Dead
5379
5858
4488
3663
19388
16184
20672
16081
19364
72302
#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
8086
9173
7906
13378
38542
Bench
9587
6560
8162
7492
31801
Dead
7359
4439
6839
7186
25823
25031
20172
22907
28055
96165
#101
1
2
3
4
Total
Squat
70
96
77
90
333
Bench
108
109
100
140
457
Dead
52
52
44
30
178
230
257
221
260
968
Squat
6674
8885
7942
8352
31853
Bench
5417
5463
5506
7277
23662
Dead
6188
5990
4950
3663
20790
18279
20337
18397
19292
76305
#102
1
2
3
4
Total
Squat
119
89
106
86
400
Bench
183
133
220
127
663
Dead
63
59
60
55
237
365
281
386
268
1300
Squat
11650
8482
10354
8791
39276
Bench
9332
6841
11284
10385
37843
Dead
7590
6699
7466
2949
24704
28572
22022
29104
22125
101824
#103
1
2
3
4
Total
Squat
53
64
76
56
249
Bench
110
104
94
103
411
Dead
53
39
40
17
149
216
207
210
176
809
Squat
5011
5832
7128
5206
23177
Bench
6068
5848
5328
5902
23146
Dead
5965
4257
4653
1988
16863
17044
15937
17109
13096
63186
#104
1
2
3
4
Total
Squat
58
64
78
56
256
Bench
108
104
95
109
416
Dead
53
39
40
17
149
219
207
213
182
821
Squat
3780
4020
4900
3645
16345
Bench
7770
7595
6990
8085
30440
Dead
3615
2580
2820
1205
10220
15165
14195
14710
12935
57005
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%
66.4%
Bench
65.3%
67.7%
Dead
70.2%
67.6%
69.4%
68.4%
67.4%
65.8%
70.5%
66.6%
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%
62.8%
72.9%
65.0%
66.0%
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%
Squat
66.2%
64.3%
71.6%
64.4%
66.4%
Bench
65.1%
65.1%
71.5%
67.5%
67.2%
Dead
72.1%
69.8%
68.2%
74.0%
70.8%
Squat
68.0%
66.2%
67.8%
71.0%
68.2%
Bench
66.2%
66.8%
66.6%
106.2%
74.1%
Dead
73.0%
68.8%
75.4%
32.5%
63.2%
Squat
65.7%
63.3%
65.1%
64.6%
64.6%
Bench
71.6%
73.0%
73.6%
74.4%
73.1%
Dead
68.2%
66.2%
70.5%
70.9%
68.6%
Squat
45.3%
43.6%
43.6%
45.2%
44.3%
Bench
93.4%
94.8%
95.6%
96.3%
95.0%
Dead
41.3%
40.1%
42.7%
43.0%
41.6%
#105
Sheiko
Monthly training plan #105 Same as #103 but w/ different exercises
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Press
%
50%
60%
70%
75%
50%
60%
70%
55%
65%
70%
reps
3
3
3
4
5
5
6
4
4
6
8
6
1
sets
1
2
1
2
1
1
3
1
1
3
4
3
3
weight
39
46
54
58
72
86
101
31
37
40
%
50%
60%
70%
75%
50%
80%
reps
3
3
3
3
3
3
8
3
4
3
4
6
1
sets
1
2
2
3
1
9
4
1
2
2
3
3
3
weight
83
99
116
124
39
62
reps
5
5
4
2
8
4
3
3
2
6
1
sets
1
1
1
10
4
1
2
1
6
3
3
weight
39
46
54
65
4 Klokov Press
5 Seated GM
6 Plank
3 day (Wednesday)
1 Deadlift
2 Bench press (long pause)

3 Incline bench
4 Deadlift from boxes
50%
60%
70%
80%
5 Seated GM
6 Plank
5 day (Friday)
1 Bench press
2 Klokov Press
3 Squat (Paused)
%
50%
60%
70%
84%
50%
60%
70%
75%
4 Seated GM
5 Plank
5
5
18
83
99
116
132
72
86
101
108
4
6
3
12
53
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
reps
3
3
3
4
Page 8
sets
1
1
1
1
weight
72
86
101
115
3
3
3
4
#105
Wraps
2 Bench press
3 Incline bench
4 Plank
5 Olympic squat
80%
50%
60%
70%
75%
55%
65%
75%
6 Seated GM
3 day (Wednesday)
1 Deadlift up to knees

3 Klokov Press
4 Deadlift
%
50%
60%
70%
50%
80%
50%
60%
70%
75%
5 Seated GM
6 Plank
5 day (Friday)
1 Squat (Paused)
2 Bench press
3 Incline bench
4 Olympic squat
%
50%
60%
70%
75%
50%
60%
70%
84%
55%
65%
75%
5 Seated GM
6 Plank
4
5
5
4
5
8
1
3
3
4
6
1
1
1
1
5
4
3
1
1
2
3
119
39
46
54
58
71
84
97
3
3
8
reps
4
4
5
3
3
8
3
3
3
4
6
1
sets
1
1
2
1
9
4
1
1
1
3
3
3
weight
83
99
116
39
62
reps
4
4
3
2
5
5
5
2
10
3
3
2
6
1
sets
1
1
1
6
1
1
1
10
5
1
1
2
3
3
weight
72
86
101
108
39
46
54
65
83
99
116
124
71
84
97
4
4
3
12
3
3
4
64
week 3
1 day (Monday)
1 Squat
Wraps
2 Bench press
3 Dumbbell bench
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
reps
4
4
3
4
4
5
5
4
4
8
Page 9
sets
1
1
3
2
1
1
1
1
4
4
weight
72
86
101
115
119
39
46
54
62
4
4
9
8
4
#105
4 Klokov Press
5 Olympic squat
50%
60%
70%
6 Plank
3 day (Wednesday)

3 Incline bench
%
50%
60%
70%
75%
50%
80%
60%
70%
80%
5 Seated GM
6 Plank
5 day (Friday)
1 Squat (Paused)
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
84%
3 Klokov Press
4 Seated GM
5 Plank
6
4
4
5
1
3
1
1
3
3
reps
3
3
1
5
3
3
8
4
3
5
6
1
sets
1
1
4
2
1
9
4
1
2
2
3
3
weight
83
99
116
124
39
62
reps
4
4
4
2
5
5
5
2
8
6
1
sets
1
1
1
6
1
1
1
10
4
3
3
weight
72
86
101
108
39
46
54
65
65
77
90
4
4
15
99
116
132
4
4
4
12
76
week 4
1 day (Monday)
1 Squat
Wraps
2 Bench press
3 Incline bench
4 Plank
5 Olympic squat
6 Seated GM
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
90%
50%
60%
70%
80%
reps
3
3
3
3
3
5
5
4
3
3
2
2
8
1
3
3
3
4
6
Page 10
sets
1
1
2
1
1
1
1
1
1
3
2
1
4
3
1
1
1
2
3
weight
72
86
101
115
127
39
46
54
58
62
65
69
72
86
101
115
3
3
6
3
3
3
3
3
8
#105
3 day (Wednesday)
1 Deadlift
%
50%
60%
70%
80%
85%
50%
80%
reps
3
3
2
3
3
3
3
8
6
1
sets
1
1
1
2
1
1
9
4
3
3
weight
83
99
116
132
140
39
62
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
84%
reps
3
3
3
2
2
5
5
5
3
2
8
6
1
sets
1
1
1
3
3
1
1
1
2
10
4
3
3
weight
72
86
101
115
119
39
46
54
62
65
3 Klokov Press
4 Seated GM
5 Plank
5 day (Friday)
1 Squat (Paused)
Wraps
2 Bench press
3 Incline bench
4 Seated GM
5 Plank
3
3
3
6
6
56
249
Page 11
#105
3
6
3
8
116
277
162
462
4
4
18
125
148
718
360
432
1814
3
27
3
6
6
9
247.5
594
693
1113.75
3
8
6
12
247.5
792
693
1584
53
5965
116
1663
5
5
4
20
193
231
216
1294
110
5720
288
518
302
1296
5011
216
259
302
461
Page 12
#105
477
5
5
4
25
193
231
216
1444
213
252
774
3
27
4
4
10
330
396
1155
3
3
3
12
247.5
297
346.5
1485
39
4257
116
1663
288
346
302
1296
5
5
5
20
193
231
270
1294
104
5848
5
5
4
16
193
231
216
986
213
252
387
6037
288
346
907
922
477
Page 13
#105
258
310
1355
3
27
3
3
4
10
247.5
297
462
1237.5
4
6
10
396
693
1320
40
4653
116
1663
288
346
403
1296
7194
5
5
5
20
193
231
270
1294
95
5390
5
5
4
3
9
4
2
193
231
216
173
554
262
139
216
259
605
346
380
216
259
302
922
Page 14
#105
3
3
2
6
3
247.5
297
231
792
420.75
3
27
116
1663
5
5
5
6
20
193
231
270
370
1294
5689
103
5902
17
1988
23931
412
22860
149
16863
216
259
302
691
715
Page 15
#103
Sheiko
Monthly training plan #103 Like #29 with 20% less volume
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
55%
65%
70%
reps
3
3
3
4
5
5
6
4
4
6
8
6
6
sets
1
2
1
2
1
1
3
1
1
3
4
3
3
weight
39
46
54
58
72
86
101
42
50
54
%
50%
60%
70%
75%
50%
80%
reps
3
3
3
3
3
3
8
3
4
3
4
6
6
sets
1
2
2
3
1
9
4
1
2
2
3
3
3
weight
83
99
116
124
39
62
reps
5
5
4
2
8
4
3
3
2
6
6
sets
1
1
1
10
4
1
2
1
6
3
3
weight
39
46
54
65
4 Dumbbell Bench
5 RDL
6 Abs
3 day (Wednesday)
1 Deadlift

3 Dumbbell Bench
50%
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell bench
3 Squat (Paused)
%
50%
60%
70%
84%
50%
60%
70%
75%
4 RDL
5 Abs
5
5
18
83
99
116
132
72
86
101
108
4
6
3
12
53
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
reps
3
3
3
4
Page 16
sets
1
1
1
2
weight
72
86
101
115
3
3
3
8
#103
2 Bench press
3 Dumbbell bench
4 Abs
5 Front squat
50%
60%
70%
75%
45%
55%
60%
6 RDL
3 day (Wednesday)

3 Dumbbell bench
4 Deadlift
%
50%
60%
70%
50%
80%
50%
60%
70%
75%
5 Shrugs
6 Abs
5 day (Friday)
1 Squat (Paused)
2 Bench press
3 Dumbbell Bench
4 Front squat
%
50%
60%
70%
75%
50%
60%
70%
84%
45%
55%
60%
5 RDL
6 Abs
5
5
4
5
8
6
3
3
4
6
1
1
1
5
4
3
1
1
2
3
39
46
54
58
reps
4
4
5
3
3
8
3
3
3
4
6
6
sets
1
1
2
1
9
4
1
1
1
3
3
3
weight
83
99
116
39
62
reps
4
4
3
2
5
5
5
2
10
3
3
2
6
6
sets
1
1
1
6
1
1
1
10
5
1
1
2
3
3
weight
72
86
101
108
39
46
54
65
65
79
86
3
3
8
83
99
116
124
65
79
86
4
4
3
12
3
3
4
64
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell bench
4 RDL
5 Front squat
%
50%
60%
70%
80%
50%
60%
70%
80%
45%
reps
4
4
3
4
5
5
4
3
8
6
4
Page 17
sets
1
1
3
3
1
1
1
5
4
3
1
weight
72
86
101
115
39
46
54
62
65
4
4
9
12
#103
55%
60%
4
5
6
1
3
3
79
86
%
50%
60%
70%
75%
50%
80%
reps
3
3
1
5
3
3
8
4
3
5
6
6
sets
1
1
4
2
1
9
4
1
2
2
3
3
weight
83
99
116
124
39
62
reps
4
4
4
2
5
5
5
2
8
6
6
sets
1
1
1
6
1
1
1
10
4
3
3
weight
72
86
101
108
39
46
54
65
6 Abs
3 day (Wednesday)

3 Dumbbell bench
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
1 Squat (Paused)
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
84%
3 Dumbbell Bench
4 Abs
5 RDL
4
15
99
116
132
4
4
4
12
76
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell Bench
4 Abs
5 Front squat
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
90%
35%
45%
50%
60%
6 RDL
3 day (Wednesday)
reps
3
3
3
3
3
5
5
4
3
3
2
2
8
6
3
3
3
4
6
sets
1
1
2
1
1
1
1
1
1
3
2
1
4
3
1
1
1
2
3
weight
72
86
101
115
122
39
46
54
58
62
65
69
reps
sets
weight
Page 18
50
65
72
86
3
3
6
3
3
3
3
3
8
#103
1 Deadlift
50%
60%
70%
80%
85%
50%
80%
3
3
2
3
3
3
3
8
6
6
1
1
1
2
1
1
9
4
3
3
83
99
116
132
140
39
62
%
50%
60%
70%
80%
50%
60%
70%
80%
84%
reps
3
3
3
2
5
5
5
3
2
8
6
6
sets
1
1
1
6
1
1
1
2
10
4
3
3
weight
72
86
101
115
39
46
54
62
65
3 Dumbbell bench
4 Shrugs
5 Abs
5 day (Friday)
1 Squat (Paused)
2 Bench press
3 Dumbbell bench
4 RDL
5 Abs
3
3
3
12
56
249
Page 19
#103
3
6
3
8
116
277
162
462
4
4
18
169
200
970
360
432
1814
3
27
3
6
6
9
247.5
594
693
1113.75
3
8
6
12
247.5
792
693
1584
53
5965
116
1663
5
5
4
20
193
231
216
1294
110
6068
288
518
302
1296
5011
216
259
302
922
Page 20
#103
5
5
4
25
193
231
216
1444
194
238
691
3
27
4
4
10
330
396
1155
3
3
3
12
247.5
297
346.5
1485
39
4257
116
1663
288
346
302
1296
5
5
5
20
193
231
270
1294
104
5848
5
5
4
15
193
231
216
924
194
238
346
5832
288
346
907
1382
259
Page 21
#103
317
1296
3
27
3
3
4
10
247.5
297
462
1237.5
4
6
10
396
693
1320
40
4653
116
1663
288
346
403
1296
7128
5
5
5
20
193
231
270
1294
94
5328
5
5
4
3
9
4
2
193
231
216
173
554
262
139
216
259
605
346
367
151
194
216
691
Page 22
#103
3
3
2
6
3
247.5
297
231
792
420.75
3
27
116
1663
5
5
5
6
20
193
231
270
370
1294
5206
103
5902
17
1988
23177
411
23146
149
16863
216
259
302
1382
Page 23
#107
Sheiko
Monthly training plan #107 - #104 w/ different exercises
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Klokov Press
4 Press
%
50%
60%
70%
75%
50%
60%
70%
55%
65%
70%
5 RDL
6 Abs
3 day (Wednesday)
1 Deadlift

3 Incline Bench
%
50%
60%
70%
75%
50%
80%
50%
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
1 Bench press
2 Klokov Press
3 Squat (paused)
%
50%
60%
70%
84%
50%
60%
70%
75%
4 Abs
5 RDL
reps
3
3
3
4
5
5
6
8
4
4
6
6
6
sets
1
1
1
2
1
2
3
4
1
1
3
3
3
weight
39
46
54
58
72
86
101
reps
3
3
3
3
3
3
8
3
4
3
4
6
6
sets
1
2
2
3
1
9
4
1
2
2
3
3
3
weight
83
99
116
124
39
62
reps
5
5
5
2
8
4
3
3
2
6
6
sets
1
1
1
10
4
1
2
1
6
3
3
weight
39
46
54
65
5
10
18
31
37
40
83
99
116
132
72
86
101
108
4
6
3
12
58
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
reps
3
3
3
4
Page 24
sets
1
1
1
1
weight
72
86
101
115
3
3
3
4
#107
Wraps
2 Bench press
3 Incline Bench
4 RDL
5 Olympic squat
80%
50%
60%
70%
75%
55%
65%
75%
6 Abs
3 day (Wednesday)
2 Bench press
3 Klokov Press
4 Deadlift
%
50%
60%
70%
50%
80%
50%
60%
70%
75%
5 Shrugs
6 Abs
5 day (Friday)
1 Squat (paused)
2 Bench press
3 Incline Bench
4 Abs
5 Olympic squat (paused)
%
50%
60%
70%
75%
50%
60%
70%
84%
55%
65%
75%
6 RDL
4
5
5
4
5
8
6
3
3
2
6
1
1
1
1
5
4
3
1
1
2
3
119
39
46
54
58
71
84
97
3
3
4
reps
4
4
5
3
3
8
3
3
3
4
6
6
sets
1
1
2
1
9
4
1
1
1
3
3
3
weight
83
99
116
39
62
reps
4
4
3
2
5
5
5
2
8
6
3
3
2
6
sets
1
1
1
6
1
1
1
10
4
3
1
1
2
3
weight
72
86
101
108
39
46
54
65
83
99
116
124
71
84
97
4
4
3
12
3
3
4
60
week 3
1 day (Monday)
1 Squat
Wraps
2 Bench press
3 Klokov Press
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
reps
4
4
3
4
4
5
5
5
3
8
Page 25
sets
1
1
3
1
2
1
1
1
5
4
weight
72
86
101
115
119
39
46
54
62
4
4
9
4
8
#107
4 RDL
5 Olympic squat
50%
60%
70%
6 Abs
3 day (Wednesday)

3 Klokov Press
%
50%
60%
70%
75%
50%
80%
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
84%
4 Klokov Press
5 RDL
6 Abs
6
5
5
5
6
3
1
1
3
3
reps
3
3
4
5
3
3
8
4
3
5
3
3
sets
1
1
1
2
1
9
4
1
2
2
6
6
weight
83
99
116
124
39
62
reps
4
4
4
2
5
5
5
2
8
6
6
sets
1
1
1
6
1
1
1
10
4
3
3
weight
72
86
101
108
39
46
54
65
65
77
90
5
5
15
99
116
132
4
4
4
12
78
week 4
1 day (Monday)
1 Squat
Wraps
2 Bench press
3 Klokov Press
4 Abs
5 Olympic squat
6 RDL
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
90%
50%
60%
70%
80%
reps
3
3
3
3
3
5
5
4
3
3
2
1
8
6
3
3
3
4
6
Page 26
sets
1
1
2
1
1
1
1
1
5
3
2
2
4
3
1
1
1
2
3
weight
72
86
101
115
127
39
46
54
58
62
65
69
65
77
90
103
3
3
6
3
3
3
3
3
8
#107
3 day (Wednesday)
2 Deadlift
%
50%
60%
70%
80%
85%
50%
80%
reps
3
3
2
3
3
3
3
8
6
6
sets
1
1
1
2
1
1
9
4
3
3
weight
83
99
116
132
140
39
62
%
50%
60%
70%
80%
80%
50%
60%
70%
84%
reps
3
3
3
2
2
5
5
5
2
8
6
6
sets
1
1
1
3
3
1
1
1
10
4
3
3
weight
72
86
101
115
119
39
46
54
65
4 Klokov Press
5 Lunge
6 Abs
5 day (Friday)
1 Squat (paused)
Wraps
2 Bench press
3 Klokov Press
5 RDL
6 Abs
3
3
3
6
6
56
252
Page 27
#107
3
3
3
8
116
139
162
462
4
4
18
125
148
718
360
864
1814
3
27
3
6
6
9
247.5
594
693
1113.75
3
8
6
12
247.5
792
693
1584
53
5965
116
1663
5
5
5
20
193
231
270
1294
108
5635
288
518
302
1296
5443
216
259
302
461
Page 28
#107
477
5
5
4
25
193
231
216
1444
213
252
387
3
27
4
4
10
330
396
1155
3
3
3
12
247.5
297
346.5
1485
39
4257
116
1663
288
346
302
1296
5
5
5
20
193
231
270
1294
104
5848
5
5
5
15
193
231
270
924
213
252
387
5650
288
346
907
461
954
Page 29
#107
323
387
1355
3
27
3
3
4
10
247.5
297
462
1237.5
4
6
10
396
693
1320
40
4653
116
1663
288
346
403
1296
7352
5
5
5
20
193
231
270
1294
95
5382
5
5
4
15
9
4
2
193
231
216
866
554
262
139
216
259
605
346
380
194
232
271
826
Page 30
#107
3
3
2
6
3
247.5
297
231
792
420.75
3
27
116
1663
5
5
5
20
193
231
270
1294
5512
109
6225
17
1988
23957
416
23091
149
16863
216
259
302
691
715
Page 31
#104
Sheiko
Monthly training plan #104 - Vastly reduced volume #37
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Dumbbell bench
4 Bench press
%
50%
60%
70%
75%
50%
60%
70%
55%
65%
70%
5 RDL
6 Abs
3 day (Wednesday)
1 Deadlift

3 Dumbbell bench
%
50%
60%
70%
75%
50%
80%
50%
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell bench
3 Squat (paused)
%
50%
60%
70%
84%
50%
60%
70%
75%
4 Abs
5 RDL
reps
3
3
3
4
5
5
6
8
4
4
6
6
6
sets
1
1
1
2
1
2
3
4
1
1
3
3
3
weight
50
60
70
75
50
60
70
reps
3
3
3
3
3
3
8
3
4
3
4
6
6
sets
1
2
2
3
1
9
4
1
2
2
3
3
3
weight
50
60
70
75
50
80
reps
5
5
5
2
8
4
3
3
2
6
6
sets
1
1
1
10
4
1
2
1
6
3
3
weight
50
60
70
84
5
10
18
55
65
70
50
60
70
80
50
60
70
75
4
6
3
12
58
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
reps
3
3
3
4
Page 32
sets
1
1
1
2
weight
50
60
70
80
3
3
3
8
#104
2 Bench press
3 Dumbbell bench
4 RDL
5 Front Squat
50%
60%
70%
75%
45%
50%
60%
6 Abs
3 day (Wednesday)
2 Bench press
3 Dumbbell bench
4 Deadlift
%
50%
60%
70%
50%
80%
50%
60%
70%
75%
5 Shrugs
6 Abs
5 day (Friday)
1 Squat (paused)
2 Bench press
3 Dumbbell bench
4 Abs
5 Front Squat (paused)
%
50%
60%
70%
75%
50%
60%
70%
84%
45%
50%
60%
6 RDL
5
5
4
5
8
6
3
3
4
6
1
1
1
5
4
3
1
1
2
3
50
60
70
75
reps
4
4
5
3
3
8
3
3
3
4
6
6
sets
1
1
2
1
9
4
1
1
1
3
3
3
weight
50
60
70
50
80
reps
4
4
3
2
5
5
5
2
8
6
3
3
2
6
sets
1
1
1
6
1
1
1
10
4
3
1
1
2
3
weight
50
60
70
75
50
60
70
84
45
50
60
3
3
8
50
60
70
75
45
50
60
4
4
3
12
3
3
4
64
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell bench
4 RDL
5 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
40%
reps
4
4
3
4
5
5
5
3
8
6
5
Page 33
sets
1
1
3
3
1
1
1
5
4
3
1
weight
50
60
70
80
50
60
70
80
40
4
4
9
12
#104
45%
55%
5
5
6
1
3
3
45
55
%
50%
60%
70%
75%
50%
80%
reps
3
3
4
5
3
3
8
4
3
5
3
3
sets
1
1
1
2
1
9
4
1
2
2
6
6
weight
50
60
70
75
50
80
reps
4
4
4
2
5
5
5
2
8
6
6
sets
1
1
1
6
1
1
1
10
4
3
3
weight
50
60
70
75
50
60
70
84
6 Abs
3 day (Wednesday)

3 Dumbbell bench
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
84%
4 Dumbbell bench
5 RDL
6 Abs
5
15
60
70
80
4
4
4
12
78
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell bench
4 Abs
5 Front Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
90%
40%
45%
55%
60%
6 RDL
3 day (Wednesday)
reps
3
3
3
3
3
5
5
4
3
3
2
1
8
6
3
3
3
4
6
sets
1
1
2
1
1
1
1
1
5
3
2
2
4
3
1
1
1
2
3
weight
50
60
70
80
85
50
60
70
75
80
85
90
reps
sets
weight
Page 34
40
45
55
60
3
3
6
3
3
3
3
3
8
#104
2 Deadlift
50%
60%
70%
80%
85%
50%
80%
3
3
2
3
3
3
3
8
6
6
1
1
1
2
1
1
9
4
3
3
50
60
70
80
85
50
80
%
50%
60%
70%
80%
50%
60%
70%
84%
reps
3
3
3
2
5
5
5
2
8
6
6
sets
1
1
1
6
1
1
1
10
4
3
3
weight
50
60
70
80
50
60
70
84
4 Dumbbell bench
5 Lunge
6 Abs
5 day (Friday)
1 Squat (paused)
2 Bench press
3 Dumbbell bench
5 RDL
6 Abs
3
3
3
12
56
256
Page 35
#104
3
3
3
8
150
180
210
600
4
4
18
220
260
1260
250
600
1260
3
27
3
6
6
9
150
360
420
675
3
8
6
12
150
480
420
960
53
3615
150
2160
5
5
5
20
250
300
350
1680
108
7770
200
360
210
900
3780
150
180
210
640
Page 36
#104
5
5
4
25
250
300
280
1875
135
150
480
3
27
4
4
10
200
240
700
3
3
3
12
150
180
210
900
39
2580
150
2160
200
240
210
900
5
5
5
20
250
300
350
1680
104
7595
5
5
5
15
250
300
350
1200
135
150
240
4020
200
240
630
960
200
Page 37
#104
225
825
3
27
3
3
4
10
150
180
280
750
4
6
10
240
420
800
40
2820
150
2160
200
240
280
900
4900
5
5
5
20
250
300
350
1680
95
6990
5
5
4
15
9
4
2
250
300
280
1125
720
340
180
150
180
420
240
255
120
135
165
480
Page 38
#104
3
3
2
6
3
150
180
140
480
255
3
27
150
2160
5
5
5
20
250
300
350
1680
3645
109
8085
17
1205
16345
416
30440
149
10220
150
180
210
960
Page 39
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
39
46
54
58
72
86
101
%
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
83
99
116
124
3
3
6
12
247.5
297
693
1485
91
107
124
140
4
4
6
8
363
429
742.5
1122
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
39
46
54
58
62
58
54
46
39
46
5379
reps
5
4
3
2
2
5
4
3
3
10
10
4
3
3
5
sets
1
1
2
2
3
1
1
2
6
5
5
2
2
4
5
weight
72
86
101
115
119
39
46
54
62
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
83
99
116
124
39
46
50
3
3
6
8
247.5
297
693
990
4
4
8
16
330
396
924
1980
reps
5
4
3
2
2
5
4
3
2
1
3
5
7
10
5
5
4
8
5
sets
1
1
2
2
3
1
1
2
2
2
1
1
1
5
1
1
4
5
5
weight
72
86
101
115
119
39
46
54
62
65
58
50
42
52
5858
%
55%
65%
75%
85%
85%
50%
60%
70%
80%
reps
5
4
3
2
2
5
4
3
3
10
10
5
5
sets
1
1
2
2
3
1
1
2
6
5
5
5
5
weight
79
94
108
122
127
39
46
54
62
%
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
83
99
107
39
46
54
62
65
62
6
6
8
495
594
858
4
4
6
6
396
462
792
891
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
reps
5
4
3
3
3
5
4
3
3
10
4
8
5
sets
1
1
2
3
3
1
1
2
7
5
5
5
5
weight
72
86
101
115
119
39
46
54
62
40
4488
%
50%
60%
70%
80%
80%
55%
65%
75%
reps
5
4
3
3
3
5
5
4
10
8
5
4
3
10
sets
1
1
2
2
3
1
1
5
5
5
2
2
3
5
weight
72
86
101
115
119
42
50
58
%
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
39
46
54
62
65
83
99
116
132
140
132
39
46
54
3
3
6
6
6
6
247.5
297
693
792
841.5
792
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%
reps
5
4
3
3
3
6
5
4
3
2
3
4
6
8
10
8
5
sets
1
1
2
3
3
1
1
2
2
2
2
1
1
1
5
5
5
weight
72
86
101
115
119
39
46
54
62
65
62
54
46
39
3 Dumbbell press
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
2 Incline Bench press

3 Dip
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
Wraps
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
40%
50%
55%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
75%
50%
60%
65%
50%
60%
70%
75%
5 Barbell row
6 Abs
5 day (Friday)
1 Squat
Wraps
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
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 Dumbbell fly
4 Push up (wide grip)
5 Pistol squat
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Press
5 Pull-up/Chin-up
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
72
86
101
108
58
72
79
5
8
6
15
5
10
25
5
4
6
15
360
346
605
1620
70
6674
5
4
6
4
6
360
346
605
461
715
8
6
12
193
370
323
866
360
864
2520
5
5
4
6
4
6
4
6
8
193
231
216
347
246
347
216
277
308
82
4131
5
4
6
18
193
185
323
1109
6
12
24
231
554
1201
461
432
950
83
99
116
124
72
86
101
5
4
6
4
6
360
346
605
461
715
5
5
16
360
432
1613
102
9221
5
4
6
4
6
396
374
648
490
760
5
4
6
4
2
3
5
7
193
185
323
246
131
173
250
296
111
5594
5
4
6
18
193
185
323
1109
5
4
6
6
4
6
193
185
323
370
262
370
99
116
132
149
58
72
86
5
4
6
9
9
360
346
605
1037
1073
58
6088
5
4
6
6
9
360
346
605
691
1073
10
8
9
576
576
778
5
4
6
9
9
5
4
6
21
193
185
323
1294
100
5506
5
5
20
212
250
1155
5
4
6
6
6
193
185
323
370
393
5
5
20
193
231
1078
6
5
8
6
4
6
4
6
8
231
231
431
370
262
370
216
277
308
360
346
605
1037
1073
90
8424
140
7277
30
3663
320
30407
433
22507
168
19388
#101
Sheiko
Monthly training plan #101 Very much like #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
39
46
54
58
72
86
101
39
46
54
%
50%
60%
70%
75%
reps
3
3
3
3
6
5
4
4
4
3
5
10
sets
1
1
2
4
4
5
1
1
2
4
5
3
weight
83
99
116
124
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
39
46
54
58
62
58
54
46
39
4 Dumbbell fly
3 day (Wednesday)

3 Weighted Dips
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 Dumbbell triceps extension

5
10
25
91
107
124
140
72
86
101
108
5
4
6
15
70
week 2
1 day (Monday)
1 Squat
%
50%
reps
5
Page 41
sets
1
weight
72
#101
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
60%
70%
80%
50%
60%
70%
80%
45%
55%
60%

3 day (Wednesday)
2 Bench press
3 Pec Deck
%
50%
60%
70%
75%
50%
60%
65%
50%
60%
70%
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 Back extensions
4
3
2
5
4
3
3
10
10
3
3
2
5
1
2
5
1
1
2
6
5
5
2
2
4
5
86
101
115
39
46
54
62
4
6
10
65
79
86
6
6
8
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
83
99
116
124
39
46
50
reps
5
4
3
2
5
4
3
2
3
5
7
10
5
5
4
8
sets
1
1
2
5
1
1
2
2
1
1
1
5
1
1
4
5
weight
72
86
101
115
39
46
54
62
58
50
42
83
99
116
132
72
86
101
5
4
6
10
5
5
16
96
week 3
1 day (Monday)
1 Squat
2 Bench press
%
55%
65%
75%
85%
50%
reps
5
4
3
2
5
Page 42
sets
1
1
2
4
1
weight
79
94
108
122
39
5
4
6
8
#101
60%
70%
80%
3 Dumbbell fly
4 Push up
5 Squat
50%
60%
70%
80%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
65%
50%
60%
70%
80%
85%
80%
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
3 Dumbbell fly
5 Good morning (seated)
4
3
3
10
10
3
3
3
3
5
1
2
6
5
5
1
1
1
4
5
46
54
62
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
2
2
3
5
4
weight
83
99
107
39
46
54
62
65
62
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
72
86
101
115
39
46
54
62
72
86
101
115
3
3
3
12
99
116
132
149
5
4
6
18
77
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
%
50%
60%
70%
80%
55%
65%
75%
40%
reps
5
4
3
3
5
5
4
10
8
5
Page 43
sets
1
1
2
5
1
1
5
5
5
2
weight
72
86
101
115
42
50
58
58
5
4
6
15
10
#101
50%
60%
4
3
10
2
3
5
72
86
%
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
10
5
sets
1
1
2
2
3
1
1
2
2
3
2
1
1
4
5
5
weight
39
46
54
62
65
83
99
116
132
140
132
39
46
54
%
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
72
86
101
115
39
46
54
62
65
62
54
46
39
6 Back extensions
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
8
9
5
4
6
18
90
333
Page 44
#101
5
8
6
15
193
370
323
866
5
5
16
193
231
862
360
864
2520
5
5
4
6
4
6
4
6
8
193
231
216
347
246
347
216
277
308
108
5417
3
3
6
12
247.5
297
693
1485
4
4
8
12
363
429
990
1683
52
6188
360
346
605
1620
6674
360
Page 45
#101
346
605
1152
5
4
6
18
193
185
323
1109
389
475
691
6
12
24
3
3
6
8
247.5
297
693
990
4
4
8
16
330
396
924
2112
52
5990
231
554
1201
360
346
605
1152
5
4
6
4
3
5
7
193
185
323
246
173
250
296
109
5463
193
360
432
1613
8885
396
374
648
979
Page 46
#101
4
6
18
185
323
1109
216
259
302
1382
5
4
6
6
4
6
6
6
8
495
594
858
4
8
6
6
396
924
792
891
44
4950
193
185
323
370
262
370
360
346
605
2074
7942
5
4
6
21
193
185
323
1294
100
5506
5
5
20
212
250
1155
360
346
605
1728
576
Page 47
#101
576
778
5
4
6
6
6
193
185
323
370
393
3
3
6
6
6
6
247.5
297
693
792
841.5
792
5
5
20
193
231
1078
6
5
8
6
4
6
4
6
8
231
231
431
370
262
370
216
277
308
8352
140
7277
30
3663
31853
457
23662
178
20790
360
346
605
2074
Page 48
Sheiko
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
39
46
54
58
72
86
101
39
46
54
%
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
83
99
116
124
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
39
46
54
58
62
58
54
46
39
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
72
86
101
115
39
46
54
62
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
83
99
116
124
39
46
50
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
72
86
101
115
39
46
54
62
58
50
42
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
79
94
108
122
39
46
54
62
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
83
99
107
39
46
54
62
65
62
%
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
72
86
101
115
39
46
54
62
%
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
72
86
101
115
42
50
58
%
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
39
46
54
62
65
83
99
116
132
140
132
39
46
54
%
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
72
86
101
115
39
46
54
62
65
62
54
46
39
4 Dumbbell fly
3 day (Wednesday)

3 Dip
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%
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%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
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%
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%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
%
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
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
40%
50%
60%

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
6 Abs
91
107
124
140
72
86
101
108
65
79
86
91
107
124
132
72
86
101
72
86
101
115
99
116
132
149
58
72
86
Sheiko
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
39
46
54
58
72
86
101
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
83
99
116
124
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
39
42
46
50
54
58
54
50
46
42
39
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
72
86
101
115
39
46
54
62
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
83
99
116
39
46
54
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
72
86
101
108
39
46
54
58
62
58
54
46
39
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
72
86
101
115
39
46
54
62
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
83
99
116
124
39
46
54
58
62
58
54
50
46
42
39
%
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
39
46
54
62
72
86
101
108
39
46
50
%
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
72
86
101
115
122
39
46
54
62
%
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
39
46
54
62
65
83
99
116
132
140
42
50
58
%
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
72
86
101
115
39
46
54
50%
60%
65%

3 day (Wednesday)
1 Deadlift

3 Dip
%
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
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%

3 day (Wednesday)
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%
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)
2 Bench press
3 Dumbbell fly
%
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
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
80%

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
6 Abs
39
46
50
83
99
116
132
72
86
101
108
79
94
108
83
99
116
124
79
94
108
72
86
101
99
116
132
72
86
101
115
Sheiko
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
39
46
54
62
65
72
86
101
39
46
50
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
83
99
116
39
46
54
58
62
65
62
58
54
50
46
42
39
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
72
86
101
115
122
39
46
54
62
%
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
39
46
54
62
69
72
86
101
115
42
50
58
%
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
83
99
107
39
46
54
58
62
65
58
50
42
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
72
86
101
115
122
%
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
39
46
54
62
72
86
101
42
50
54
%
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
83
99
116
132
39
42
46
50
54
58
62
65
62
58
54
50
46
42
39
99
116
132
149
%
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
39
46
54
62
72
86
101
115
122
115
39
46
54
%
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
72
86
101
115
130
115
39
46
54
62
65
%
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
39
46
54
62
69
62
83
99
116
132
149
%
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
72
86
101
115
42
50
58
50%
60%
65%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
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
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
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

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
3 day (Wednesday)
2 Bench press
4 Leg press
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
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
50%
60%
70%
72
86
94
99
116
132
149
79
94
108
91
107
124
140
72
86
94
72
86
101
Sheiko
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
39
46
54
62
65
62
72
86
101
115
42
50
58
%
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
83
99
116
132
140
39
42
46
50
54
58
62
65
62
58
54
50
46
42
39
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
72
86
101
115
122
39
46
54
62
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
72
86
101
115
39
46
54
62
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
83
99
107
39
46
54
58
62
58
54
46
39
%
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
39
46
54
62
72
86
101
108
%
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
72
86
101
115
130
39
46
54
62
69
79
94
108
%
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
83
99
116
132
149
132
39
46
54
58
62
58
54
46
39
%
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
39
46
54
62
72
86
101
115
122
39
46
54
%
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
72
86
101
115
39
46
54
62
65
%
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
83
99
116
124
39
46
54
58
62
58
54
50
46
42
39
83
99
116
132
%
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
72
86
101
115
122
115
39
46
54
62
72
86
94
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
week 2
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
75%

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
week 3
1 day (Monday)
Squat
Bench press
Squat
Dumbbell fly
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
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
50%
60%
70%
75%

3 day (Wednesday)
Deadlift up to knees
Bench press
Deadlift
Dumbbell fly
Lunge
Abs
5 day (Friday)
Squat
Bench press
Squat
99
116
132
149
165
79
94
108
72
86
101
108
83
99
116
132
107
124
140
72
86
101
108
Sheiko
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
39
46
54
62
72
86
101
115
39
46
54
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
83
99
116
132
39
46
54
58
62
65
62
58
54
50
46
42
39
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
72
86
101
115
39
46
54
62
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
72
86
101
115
130
39
46
54
62
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
83
99
116
124
39
46
54
58
62
58
54
46
39
%
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
39
46
54
62
72
86
101
42
50
58
%
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
72
86
101
115
39
46
54
62
72
86
94
42
50
58
%
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
83
99
116
132
140
39
46
54
58
62
65
62
58
54
50
46
42
39
%
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
39
46
54
62
72
86
101
115
122
115
39
46
54
%
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
72
86
101
115
122
130
39
46
54
62
65
62
%
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
39
46
54
62
65
83
99
116
132
140
42
50
58
%
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
72
86
101
115
39
46
54
55%
65%
75%

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
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%

3 day (Wednesday)
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
week 3
1 day (Monday)
Squat
Bench press
Squat
Bench press
Dumbbell fly
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
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
50%
60%
70%
80%

3 day (Wednesday)
Bench press
Deadlift
Bench press
Dumbbell fly
Lunge
5 day (Friday)
Squat
Bench press
Dumbbell fly
Dip
Abs
79
94
108
99
116
132
149
72
86
101
72
86
101
115
83
99
116
132
107
124
140
72
86
101
115
#102
Sheiko
Monthly training plan #102 More volume than #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%
55%
65%
75%

3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
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
5 day (Friday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
50%
reps
5
4
3
3
5
4
3
3
5
5
5
10
5
4
3
5
sets
1
2
2
6
1
1
2
5
1
1
5
5
1
1
5
5
weight
39
46
54
62
72
86
101
115
39
46
54
reps
4
4
3
3
5
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
2
5
10
sets
1
2
2
5
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
2
3
4
5
3
weight
83
99
116
132
39
46
54
58
62
65
62
58
54
50
46
42
39
reps
5
4
3
3
5
sets
1
2
2
5
1
weight
72
86
101
115
39
Page 54
79
94
108
5
4
6
15
5
4
15
99
116
132
149
5
8
6
15
#102
60%
70%
80%
3 Dip
4 Squat
50%
60%
70%
5 French press
4
3
2
6
5
5
4
10
5
2
2
6
5
1
2
4
5
5
46
54
62
72
86
101
5
10
16
119
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
50%
60%
70%
80%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
5 Lunge
5 day (Friday)
1 Bench press
%
50%
60%
70%
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
72
86
101
115
130
39
46
54
62
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
83
99
116
124
39
46
54
58
62
58
54
46
39
reps
5
4
3
sets
1
2
2
weight
39
46
54
Page 55
72
86
101
115
83
99
116
132
5
8
6
4
3
5
4
6
8
#102
2 Squat
3 Bench press
80%
50%
60%
70%
55%
65%
75%
4 Dip
5 Leg Press
2
5
5
5
4
3
2
8
6
6
5
1
2
5
1
1
5
5
5
5
62
72
86
101
42
50
58
5
10
25
89
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Squat
4 Bench press
%
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
72
86
101
115
39
46
54
62
72
86
94
42
50
58
%
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
sets
1
1
2
3
3
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
2
4
5
weight
83
99
116
132
140
39
46
54
58
62
65
62
58
54
50
46
42
39
5 Dumbbell fly
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
5 Lunge
65%
75%
85%
Page 56
107
124
140
5
8
6
15
6
6
24
#102
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%
4 Dumbbell fly
10
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
39
46
54
62
72
86
101
115
122
115
39
46
54
5
4
6
6
6
9
106
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
85%
80%
55%
65%
75%

3 day (Wednesday)
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
reps
5
4
3
3
2
1
5
4
3
3
2
3
10
8
4
4
3
5
sets
1
1
2
2
2
2
1
1
2
2
2
2
5
5
1
1
5
5
weight
72
86
101
115
122
130
39
46
54
62
65
62
reps
3
3
3
2
5
5
4
3
3
4
5
6
7
sets
1
2
2
4
1
1
2
2
2
1
1
1
1
weight
39
46
54
58
83
99
116
124
132
124
116
107
99
Page 57
79
94
108
5
4
6
6
4
2
4
4
15
#102
3 Deadlift
55%
50%
50%
60%
70%
80%
8
9
4
4
3
3
10
5
10
1
1
1
1
2
6
5
5
3
91
83
39
46
54
62
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
2
10
8
5
sets
1
1
2
7
1
1
2
6
5
5
5
weight
72
86
101
115
39
46
54
62
4 Dumbbell fly
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5
4
6
21
86
400
Page 58
#102
5
8
6
18
193
370
323
1109
5
5
25
193
231
1348
360
346
605
1728
396
374
1620
5
5
8
6
4
2
4
6
4
6
8
10
12
4
8
6
15
330
792
693
1980
5
8
9
8
495
924
1188
1188
193
231
431
347
246
131
246
347
216
300
370
424
462
360
691
605
1728
5
193
Page 59
#102
8
6
12
370
323
739
183
9332
5
4
6
12
193
185
323
739
360
864
1613
11650
63
7590
4
8
6
12
330
792
693
1485
4
4
6
15
330
396
693
1980
360
691
605
461
389
360
346
605
922
5
5
8
6
4
6
10
7
9
5
8
6
193
231
431
347
246
347
539
323
347
193
370
323
Page 60
#102
10
616
4
3
10
169
150
578
133
6841
5
4
6
15
193
185
323
924
5
10
16
212
501
924
360
864
2520
8482
59
6699
4
4
6
9
6
330
396
693
1188
841.5
5
10
16
536.25
1237.5
2244
360
691
605
1728
432
518
2246
6
5
8
6
4
2
4
6
5
7
9
11
13
231
231
431
347
246
131
246
347
270
350
416
466
501
Page 61
#102
5
4
6
18
193
185
323
1109
5
10
25
193
462
1348
220
11284
5
4
6
6
4
6
193
185
323
370
262
370
360
346
605
691
734
1037
10354
60
7466
3
6
6
8
115.5
277.2
323.4
462
360
346
605
691
490
259
317
374
1620
5
5
8
6
6
4
5
6
7
412.5
495
924
742.5
792
495
577.5
643.5
693
Page 62
#102
8
9
726
742.5
4
4
6
18
154
185
323
1109
360
346
605
2419
5
4
6
12
193
185
323
739
8791
127
10385
55
2949
39276
663
37843
237
24704
Page 63
Sheiko
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
72
86
101
108
39
46
54
58
%
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
72
86
101
115
130
144-151.2
39
46
54
62
69
77-80.85
83
99
116
132
149
165-173.25
%
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
72
86
101
108
42
50
58
%
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
72
86
101
115
39
46
54
62
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
83
99
107
116
39
46
54
62
65
%
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
39
46
54
62
72
86
101
115
39
46
54
%
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
72
86
101
115
39
46
54
62
65
%
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
39
46
54
62
%
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
72
86
101
108
39
46
54
58
%
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
39
46
54
58
83
99
116
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
72
86
101
39
46
54
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
3 Deadlift
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
5 Abs
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
3 day (Wednesday)
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
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%

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
79
94
108
83
99
116
132
83
99
116
124
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
72
86
101
115
39
46
54
62
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
83
99
116
132
39
46
54
58
62
58
54
50
46
39
%
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
39
46
54
62
72
86
101
115
42
50
58
%
50%
60%
reps
3
2
4
6
4
4
3
2
5
sets
2
4
6
5
1
2
2
4
5
weight
83
99
%
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
39
46
54
62
65
72
86
101
115
42
50
58
%
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
83
99
107
39
46
54
62
58
54
46
39
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
72
86
101
115
42
50
58
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
72
86
101
115
39
46
54
62
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
83
99
116
132
39
42
46
50
54
58
62
65
62
58
54
50
46
42
39
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
72
86
101
115
122
39
46
54
62
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
83
99
107
39
46
50
%
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
72
86
101
115
39
46
54
62
65
62
%
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
83
99
116
39
46
54
58
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
72
86
101
115
122
39
46
54
62
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
83
99
116
132
50%
60%
70%
Abs
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
50%
60%
70%

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%

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%

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)
50%
60%
70%
75%

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

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%

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%

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)
Press
Incline Bench press
Deadlift off boxes
%
50%
60%
70%
80%
60%
70%
80%
90%
72
86
101
83
99
116
99
116
132
149
83
99
116
132
72
86
101
83
99
116
124
72
86
101
83
99
116
72
86
94
99
116
132
140
83
99
116
132
140
79
94
108
99
116
132
149
Sheiko
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
39
46
54
62
72
86
101
115
42
50
58
%
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
83
99
107
39
46
54
58
62
65
62
58
54
50
46
42
39
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
79
94
108
122
39
46
54
62
%
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
83
99
116
124
39
46
50
116
132
149
165
%
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
39
46
54
62
72
86
101
115
39
46
54
%
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
39
46
54
58
62
58
54
50
46
42
39
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
72
86
101
115
39
46
54
62
reps
5
5
4
3
10
4
3
3
5
8
sets
1
2
4
5
5
2
2
4
6
3
w eight
83
99
116
%
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
39
46
54
62
72
86
101
115
122
42
50
58
%
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
83
99
116
124
39
46
54
58
62
65
62
58
54
50
46
42
39
107
124
140
%
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
72
86
101
115
39
46
54
62
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
83
99
116
132
39
46
54
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
72
86
101
115
122
115
39
46
54
62
65
%
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
39
46
54
62
83
99
116
132
140
42
50
58
%
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
39
46
54
62
72
86
101
115
39
46
54
%
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
83
99
116
124
%
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
39
46
54
62
72
86
101
115
42
50
58
%
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
83
99
116
132
39
46
54
58
62
58
54
50
46
42
39
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
72
86
101
115
39
46
54
62
reps
6
6
6
4
4
4
3
2
5
10
sets
1
2
4
5
1
1
2
6
6
3
w eight
39
46
50
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
72
86
101
115
122
130
39
46
54
62
69
62
%
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
39
46
54
58
62
58
54
46
39
83
99
116
132
149
%
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
39
46
54
62
72
86
101
115
42
50
58
%
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
83
99
107
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%

6 day (Saturday)
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)
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)
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)
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
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%
83
99
116
132
140
72
86
101
115
83
99
116
132
72
86
94
124
140
157
79
94
108
83
99
107
79
94
108
91
107
124
140
157
83
99
116
72
86
101
83
99
116
132
79
94
108
83
99
107
Sheiko
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
79
94
108
122
39
46
54
62
%
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
42
50
58
65
83
99
116
132
39
46
54
%
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
72
86
101
115
39
46
54
62
%
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
83
99
116
124
%
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
39
46
54
62
72
86
101
115
42
50
58
%
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
83
99
116
124
39
46
54
58
62
65
58
50
42
%
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
72
86
101
115
39
46
54
62
%
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
39
46
54
91
107
124
140
%
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
42
50
58
65
72
86
101
115
39
46
54
62
%
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
83
99
116
124
39
46
54
62
99
116
132
149
%
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
79
94
108
122
39
46
54
62
69
%
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
83
99
116
132
39
46
54
%
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
42
50
58
65
72
86
101
115
130
115
%
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
83
99
116
132
39
46
54
62
65
62
58
54
50
46
42
39
%
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
72
86
101
115
39
46
54
62
%
55%
65%
75%
85%
reps
3
3
3
3
4
8
5
5
sets
1
1
2
4
5
5
5
5
weight
91
107
124
140
%
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
42
50
58
65
72
86
101
115
122
39
46
54
62
%
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
83
99
116
39
46
54
62
107
124
140
157
%
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
72
86
101
115
42
50
58
65
reps
3
3
3
3
5
5
5
10
10
8
sets
1
1
2
5
1
1
5
5
5
4
weight
83
99
116
132
39
46
54
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
6 day (Saturday)
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
3 day (Wednesday)
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)
Bench press
Deadlift from boxes
Squat (deep)
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
50%
60%
70%
80%

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
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

6 day (Saturday)
Deadlift
Bench press
Triceps
Leg extension
Abs
%
50%
60%
70%
80%
50%
60%
70%
72
86
101
115
99
116
132
149
72
86
94
72
86
101
115
79
94
108
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
72
86
101
108
39
46
54
58
%
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
72
86
101
115
130
136.8-144
39
46
54
62
69
73.15-77
83
99
116
132
149
156.75-165
%
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
72
86
101
115
39
46
54
62
reps
4
4
4
4
6
3
3
3
3
10
sets
1
1
4
6
5
1
1
2
4
5
weight
83
99
116
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
72
86
101
115
122
39
46
54
62
69
62
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
83
99
116
132
140
39
46
54
62
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
72
86
101
115
39
46
54
62
65
reps
3
3
3
4
3
3
3
2
5
sets
1
2
5
5
1
1
2
6
5
weight
42
50
58
%
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
39
46
54
62
65
72
86
101
115
42
50
58
%
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
39
46
54
62
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
72
86
101
115
122
39
46
54
62
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
72
86
101
115
39
46
54
62
%
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
39
46
54
62
%
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
72
86
101
108
39
46
54
62
%
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
83
99
116
39
46
54
58
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
72
86
101
39
46
54
Dumbbell fly
Abs
3 day (Wednesday)
Squat
Bench press
Deadlift
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%

6 day (Saturday)
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
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

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%

week 3
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
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%

6 day (Saturday)
Incline Bench press
Dip
Deadlift
50%
60%
70%
75%
Abs
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
3 day (Wednesday)
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
75%
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
79
94
108
91
107
124
140
72
86
101
91
107
124
79
94
108
83
99
116
132
83
99
116
132
79
94
108
83
99
116
124
83
99
116
124
6 day (Saturday)
Rest
week 5
1 day (Monday)
Deadlift
Bench press
Abs
3 day (Wednesday)
Squat
Bench press
5-6-7 day
Competition
Sheet18
Sheiko
5 Day Monthly training plan #1 of Candidates to MS and CMS in preparation period
week 1
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
95%
reps
5
4
3
3
2
5
4
3
2
1
10
6
5
sets
1
1
2
2
3
1
1
2
2
3
5
5
5
weight
72
86
101
115
130
42
50
58
65
73
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
83
99
107
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
83
99
116
132
149
42
50
58
65
62
54
46
39
reps
5
4
3
sets
1
1
2
weight
72
86
101
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift off boxes
70%
80%
90%
100%
5 Leg press
6 Weighted Extensions
5 day (Friday)
1 Squat
%
50%
60%
70%
Page 69
5
4
6
6
6
116
132
149
165
5
4
6
Sheet18
2 Bench press
3 Dumbbell fly
4 Front Squat
80%
50%
60%
70%
80%
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
3
5
4
3
3
10
5
4
3
8
5
1
1
2
5
5
1
2
4
4
115
39
46
54
62
15
72
79
86
5
8
12
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
83
99
107
83
99
116
132
82
Week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
95%
reps
5
4
3
1
5
4
3
2
1
10
5
4
3
2
6
5
sets
1
1
2
4
1
1
2
7
3
5
1
1
1
5
5
5
weight
79
94
108
122
39
46
54
62
73
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
83
99
107
%
50%
60%
reps
3
3
sets
1
1
weight
83
99
50%
60%
70%
80%
5 Seated dumbbell press

72
86
101
115
5
4
6
4
5
4
3
10
up to here
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
Page 70
Sheet18
2 Bench press
3 Dumbbell fly
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
116
132
149
42
50
58
65
62
54
46
39
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
72
86
101
115
39
46
54
62
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
83
99
107
116
132
149
165
72
79
86
5
4
6
15
5
8
12
83
99
116
132
96
Week 3
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
90%
reps
5
4
3
3
2
Page 71
sets
1
1
2
2
3
weight
72
86
101
115
130
5
4
6
6
6
Sheet18
2 Bench press
55%
65%
75%
85%
95%
5
4
3
2
1
10
6
5
1
1
2
2
3
5
5
5
42
50
58
65
73
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
83
99
107
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
83
99
116
132
149
42
50
58
65
62
54
46
39
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
72
86
101
115
39
46
54
62
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
5 Extensions
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
Page 72
116
132
149
165
72
79
86
5
4
6
15
5
8
12
Sheet18
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
83
99
107
3
2
5
5
5
4
10
4
4
3
3
2
5
2
4
1
1
2
5
5
1
1
2
3
3
5
99
116
39
46
54
58
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
95%
reps
5
4
3
3
2
5
4
3
2
1
10
6
5
sets
1
1
2
2
3
1
1
2
2
3
5
5
5
weight
72
86
101
115
130
42
50
58
65
73
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
83
99
107
%
50%
60%
reps
3
3
sets
1
1
weight
83
99
50%
60%
70%
80%
5 Deep Squat
6 Abs
83
99
116
132
82
2 Bench press
3 Dumbbell fly
4 Deadlift
60%
70%
50%
60%
70%
75%
50%
60%
70%
80%
85%

Week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
Page 73
83
99
116
132
140
5
4
6
6
6
Sheet18
2 Bench press
3 Dumbbell fly
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
116
132
149
42
50
58
65
62
54
46
39
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
72
86
101
115
39
46
54
62
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
83
99
107
116
132
149
165
72
79
86
5
4
6
15
5
8
12
83
99
116
132
82
Week 5
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
90%
55%
reps
5
4
3
3
2
5
Page 74
sets
1
1
2
2
3
1
weight
72
86
101
115
130
42
5
4
6
6
6
Sheet18
65%
75%
85%
95%
4
3
2
1
10
6
5
1
2
2
3
5
5
5
50
58
65
73
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
83
99
107
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
83
99
116
132
149
42
50
58
65
62
54
46
39
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
72
86
101
115
39
46
54
62
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
5 Extensions
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
6 day (Saturday)
Page 75
116
132
149
165
72
79
86
5
4
6
15
5
8
12
Sheet18
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
83
99
107
83
99
116
132
82
Week 6
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
95%
reps
5
4
3
3
2
5
4
3
2
1
10
6
5
sets
1
1
2
2
3
1
1
2
2
3
5
5
5
weight
72
86
101
115
130
42
50
58
65
73
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
83
99
107
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
weight
83
99
116
132
149
42
50
58
65
62
54
46
39
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
70%
80%
90%
Page 76
116
132
149
5
4
6
6
6
Sheet18
100%
2
4
10
4
5
5
165
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
72
86
101
115
39
46
54
62
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
83
99
107
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
72
79
86
5
4
6
15
5
8
12
83
99
116
132
82
Week 7
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
95%
reps
5
4
3
3
2
5
4
3
2
1
10
6
5
sets
1
1
2
2
3
1
1
2
2
3
5
5
5
weight
72
86
101
115
130
42
50
58
65
73
%
50%
60%
65%
reps
2
2
1
4
10
10
sets
3
2
4
5
5
5
weight
83
99
107
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2 Press
3 Dumbbell Bench
4 Incline Curls
Page 77
5
4
6
6
6
Sheet18
5 Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
15
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
83
99
116
132
149
42
50
58
65
62
54
46
39
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
72
86
101
115
39
46
54
62
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
83
99
107
116
132
149
165
72
79
86
5
4
6
15
5
8
12
83
99
116
132
82
Week 8
1 day (Monday)
1 Squat
%
50%
reps
5
Page 78
sets
1
weight
72
Sheet18
2 Bench press
60%
70%
80%
90%
55%
65%
75%
85%
95%
4
3
3
2
5
4
3
2
1
10
6
5
1
2
2
3
1
1
2
2
3
5
5
5
86
101
115
130
42
50
58
65
73
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
83
99
107
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
83
99
116
132
149
42
50
58
65
62
54
46
39
reps
5
4
3
3
5
4
3
3
10
5
sets
1
1
2
5
1
1
2
5
5
1
weight
72
86
101
115
39
46
54
62
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
Page 79
4
6
6
6
116
132
149
165
72
5
4
6
15
Sheet18
55%
60%
4
3
8
2
4
4
79
86
50%
60%
65%
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
83
99
107
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
5 Deep Squat
6 Abs
50%
60%
70%
80%
8
12
83
99
116
132
82
Page 80
Sheet18
360
346
605
691
778
5
4
6
4
3
5
4
6
6
6
5
7
9
212
200
347
262
219
6
4
4
495
396
429
3
3
6
4
3
248
297
693
528
446
3
3
6
8
347
396
891
1320
212
200
347
393
370
270
323
347
360
346
605
Page 81
Sheet18
1728
5
4
6
15
193
185
323
924
360
634
1037
7848
100
5325
5
4
6
14
3
193
185
323
862
219
3
6
8
248
594
858
3
3
6
10
248
297
693
1320
92
10742
6
4
4
495
396
429
3
3
248
297
396
374
648
490
360
346
302
1152
Page 82
Sheet18
5
4
6
6
6
5
7
9
6
4
3
693
528
446
3
3
6
8
347
396
891
1320
3
6
8
248
594
858
3
3
6
10
248
297
693
1320
92
10742
212
200
347
393
370
270
323
347
360
346
605
1728
5
4
6
15
193
185
323
924
360
634
1037
9137
110
5867
360
346
605
691
778
Page 83
Sheet18
5
4
6
4
3
5
4
6
6
6
5
7
9
212
200
347
262
219
6
4
4
495
396
429
3
3
6
4
3
248
297
693
528
446
3
3
6
8
347
396
891
1320
212
200
347
393
370
270
323
347
360
346
605
1728
5
4
6
15
193
185
323
924
360
634
1037
Page 84
Sheet18
7848
100
5325
5
5
10
20
193
231
539
1155
3
6
8
248
594
858
3
3
6
10
248
297
693
1320
92
6
8
10742
594
924
4
4
6
9
6
330
396
693
1188
842
6
4
4
495
396
429
3
3
248
297
360
346
605
691
778
5
4
6
4
3
212
200
347
262
219
Page 85
Sheet18
5
4
6
6
6
5
7
9
6
4
3
693
528
446
3
3
6
8
347
396
891
1320
3
6
8
248
594
858
3
3
6
10
248
297
693
1320
92
10742
212
200
347
393
370
270
323
347
360
346
605
1728
5
4
6
15
193
185
323
924
360
634
1037
7848
100
5325
212
360
346
605
691
778
Page 86
Sheet18
4
6
4
3
5
4
6
6
6
5
7
9
200
347
262
219
6
4
4
495
396
429
3
3
6
4
3
248
297
693
528
446
3
3
6
8
347
396
891
1320
212
200
347
393
370
270
323
347
360
346
605
1728
5
4
6
15
193
185
323
924
360
634
1037
Page 87
Sheet18
7848
100
5325
5
4
6
4
3
212
200
347
262
219
3
6
8
248
594
858
3
3
6
10
248
297
693
1320
92
10742
6
4
4
495
396
429
3
3
6
4
3
248
297
693
528
446
3
3
6
347
396
891
360
346
605
691
778
5
4
6
6
6
5
7
9
212
200
347
393
370
270
323
347
Page 88
Sheet18
8
1320
3
6
8
248
594
858
3
3
6
10
248
297
693
1320
92
10742
6
4
4
495
396
429
360
346
605
1728
5
4
6
15
193
185
323
924
360
634
1037
7848
100
5325
5
4
6
4
3
212
200
347
262
219
360
346
605
691
778
Page 89
Sheet18
5
4
6
6
6
5
7
9
3
3
6
4
3
248
297
693
528
446
3
3
6
8
347
396
891
1320
3
6
8
248
594
858
3
3
6
10
248
297
693
1320
92
10742
212
200
347
393
370
270
323
347
360
346
605
1728
5
4
6
15
193
185
323
924
360
634
1037
7848
100
5325
360
Page 90
Sheet18
346
605
691
778
5
4
6
4
3
5
4
6
6
6
5
7
9
212
200
347
262
219
6
4
4
495
396
429
3
3
6
4
3
248
297
693
528
446
3
3
6
8
347
396
891
1320
212
200
347
393
370
270
323
347
360
346
605
1728
5
4
6
15
193
185
323
924
360
Page 91
Sheet18
634
1037
7848
100
5325
3
6
8
248
594
858
3
3
6
10
248
297
693
1320
92
10742
Page 92
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

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
Bench Press
Dead on box

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
DAY 2 (TUES)
Dead on box

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

100
100
100
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

DAY 4 (FRI)
Squat
Bench Press
Floor Press
Dumbbell fly
DAY 2 (TUES)
100
100
Raw Maxes
100
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
Squat
100
100
WEEK 2
bench
deadlift
100
100
100
100
Raw Maxes
100
100
100
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
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
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
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
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
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
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

DAY 4 (FRI)
REST
DAY 5 (SAT)
CONTEST!!!!
REST
Squat
0
Squat
100
100
bench
100
100
deadlift
100
100

Sheiko

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Sheiko

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Enter your maxes here:

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

3 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

3 Bench press (long pause)

2 Incline Bench press

6 Good morning (standing)

2 Incline Bench press

4 Dumbbell triceps extension

6 Good morning (standing)

6 Good morning (standing)

2 Incline Bench press

4 Good morning (sitting)

6 Good morning (standing)

5 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

5 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

6 Good morning (sitting)

6 Good morning (standing)

6 Good morning (standing)

2 Incline Bench press

3 Deadlift from boxes

6 Good morning (sitting)

Good morning (standing)

Push-up (wide grip)

Good morning (standing)

Good morning (sitting)

Good morning (standing)

Good morning (standing)

Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

4 Good morning (standing)

Good morning (standing)

Good morning (sitting)

Good morning (standing)

Good morning (sitting)

Good morning (sitting)

Dip (with weights)

Good morning (standing)

Good morning (standing)

Good morning (sitting)

Good morning (sitting)

Deadlift from boxes

Good m orning (sitting)

Incline bench press

Deadlift from boxes

Deadlift from boxes

Good morning (sitting)

Dumbbell bench press