All Sheikos

Max
Enter your maxes here:

Squat
190
Bench
160
Deadlift
220
Page 1
Max
Page 2
Max
Page 3
Volume Calcs
Volume Calculations
MS Prep
1
2
3
4
Total
Reps
Squat
92
86
131
88
397
Poundage
Squat
11875
11191
16663
11913
51642
Bench
16240
13792
20912
11968
62912
Dead
14696
10340
17578
14828
57442
42811
35323
55153
38709
171996
Squat
10783
11419
11267
11362
12388
11362
68581
Bench
21800
17504
20536
16448
19592
16448
112328
Dead
14388
13288
16500
10846
11814
10846
77682
46971
42211
48303
38656
43794
38656
258591
Squat
10726
11476
9719
6707
11039
49666
Bench
12744
16000
13896
13832
15312
71784
Dead
10648
7260
9812
8316
9944
45980
34118
34736
33427
28855
36295
167430
212
253
192
125
60
842
Squat
10830
12255
7695
5263
1767
37810
Bench
7584
10440
9792
7216
2992
38024
Dead
9768
10890
7128
2794
2046
32626
28182
33585
24615
15273
6805
108460
Dead
55
52
48
30
185
237
259
225
260
981
Squat
9263
12293
10479
11020
43054
Bench
11256
10968
11440
15120
48784
Dead
8646
8162
7172
4884
28864
29165
31423
29091
31024
120702
Dead
63
59
60
26
208
362
281
386
228
1257
Squat
15371
11191
13661
11039
51262
Bench
19008
14216
23448
13136
69808
Dead
10120
8932
9955
4070
33077
44499
34339
47064
28245
154147
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
Bench
180
133
220
119
652
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
Page 4
Volume Calcs
#31
1
2
3
4
Total
Squat
134
88
81
86
389
Bench
182
98
227
85
592
Dead
51
44
42
18
155
367
230
350
189
1136
Squat
16891
11096
10678
11172
49837
Bench
19008
10616
23912
9584
63120
Dead
7876
6545
6688
2750
23859
43775
28257
41278
23506
136816
#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
7543
10251
5301
1767
24862
Bench
6664
11520
7016
3232
28432
Dead
2024
6182
3696
2090
13992
16231
27953
16013
7089
67286
#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
9263
12122
14060
11020
46465
Bench
14072
11856
16848
12976
55752
Dead
10296
8327
9856
4070
32549
33631
32305
40764
28066
134766
#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
8807
12103
7952
11020
39881
Bench
8584
11624
11440
15120
46768
Dead
7172
7810
5984
4884
25850
24563
31537
25376
31024
112499
#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
10669
12103
10431
17651
50854
Bench
19920
13632
16960
15568
66080
Dead
9812
5918
9119
9581
34430
40401
31653
36510
42800
151364
Page 5
Volume Calcs
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%
Page 6
Volume Calcs
Squat
66.3%
66.4%
69.4%
68.4%
67.4%
Bench
65.3%
67.7%
65.8%
70.5%
66.6%
Dead
70.2%
67.6%
72.4%
69.4%
70.0%
Squat
67.3%
70.1%
68.0%
62.0%
68.2%
Bench
69.4%
70.6%
69.6%
63.1%
69.1%
Dead
70.8%
68.5%
67.2%
63.3%
67.7%
Squat
65.9%
68.6%
67.9%
69.9%
68.1%
Bench
61.9%
65.6%
65.0%
68.7%
65.1%
Dead
66.9%
66.4%
71.1%
71.2%
68.5%
Squat
66.2%
62.5%
72.2%
64.4%
65.6%
Bench
65.4%
65.5%
71.5%
67.5%
67.5%
Dead
70.9%
68.3%
68.0%
74.0%
69.9%
Squat
70.2%
68.5%
70.4%
68.3%
69.2%
Bench
66.2%
68.2%
67.1%
67.1%
67.0%
Dead
75.6%
65.6%
75.4%
70.2%
72.1%
Page 7
_29
Sheiko
Monthly training plan #29
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
50%
60%
70%
reps
5
4
3
3
5
5
5
5
5
4
10
5
sets
1
2
2
5
1
2
5
1
1
4
5
5
weight
80
96
112
120
95
114
133
80
96
112
%
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
110
132
154
165
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
80
96
112
120
128
120
112
96
80
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees
2 Incline Bench press

3 Dip
4 Deadlift from boxes
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
4 Good morning (sitting)
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
Page 8
121
143
165
187
95
114
133
143
_29
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%
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
95
114
133
152
80
96
112
128
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
110
132
154
165
80
96
104
reps
5
4
3
2
5
4
3
2
3
5
7
10
5
5
sets
1
1
2
5
1
1
2
2
1
1
1
5
1
2
weight
95
114
133
152
80
96
112
128
120
104
88
Page 9
86
105
114
121
143
165
176
95
114
_29
70%
4
5
4
5
133
%
55%
65%
75%
85%
50%
60%
70%
80%
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
105
124
143
162
80
96
112
128
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
110
132
143
80
96
112
128
136
128
reps
5
4
3
3
5
4
3
3
10
sets
1
1
2
6
1
1
2
7
5
weight
95
114
133
152
80
96
112
128
week 3
1 day (Monday)
1 Squat
2 Bench press
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
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
80%
Page 10
95
114
133
152
132
154
176
198
_29
4 Press
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
4
5
5
5
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
95
114
133
152
88
104
120
%
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
80
96
112
128
136
110
132
154
176
187
176
80
96
112
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
reps
5
4
3
3
6
5
4
3
2
3
4
sets
1
1
2
6
1
1
2
2
2
2
1
weight
95
114
133
152
80
96
112
128
136
128
112
%
50%
60%
70%
80%
55%
65%
75%
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
Page 11
76
95
114
_29
60%
50%
3 Dumbbell fly
4 Dip
6 Abs
6
8
10
8
5
10
Page 12
1
1
5
5
5
3
96
80
_30
Sheiko
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
5 Lunge
6 Abs
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
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
80
96
112
128
95
114
133
152
80
96
112
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
110
132
154
176
80
96
112
120
128
136
128
120
112
104
96
88
80
Page 13
105
124
143
132
154
176
198
_30
5 day (Friday)
1 Squat
2 Bench press
3 Dip
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
5 French press
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
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
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
95
114
133
152
80
96
112
128
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
95
114
133
152
171
80
96
112
128
reps
4
4
3
3
5
5
4
3
2
3
5
7
sets
1
2
2
4
1
1
2
2
2
2
2
1
weight
110
132
154
165
80
96
112
120
128
120
112
96
Page 14
95
114
133
95
114
133
152
_30
50%
3 Dumbbell fly
4 Deadlift
9
10
4
4
3
3
5
1
5
1
1
2
5
5
%
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
80
96
112
128
95
114
133
88
104
120
%
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
95
114
133
152
80
96
112
128
95
114
124
88
104
120
%
50%
60%
70%
80%
85%
reps
4
4
3
3
2
sets
1
1
2
3
3
weight
110
132
154
176
187
50%
60%
70%
80%
5 Lunge
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dip
5 Leg Press
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Squat
4 Bench press
5 Dumbbell fly
3 day (Wednesday)
1 Deadlift
Page 15
80
110
132
154
176
_30
2 Bench press
3 Dumbbell fly
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
6
5
4
3
2
1
2
3
5
7
9
11
13
10
5
5
4
5
10
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3
80
96
112
120
128
136
128
120
112
104
96
88
80
%
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
80
96
112
128
95
114
133
152
162
152
80
96
112
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
reps
5
4
3
3
2
1
5
4
3
sets
1
1
2
2
2
2
1
1
2
weight
95
114
133
152
162
171
80
96
112
65%
75%
85%
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
Page 16
143
165
187
_30
80%
85%
80%
3 Dumbbell fly
4 Dip
5 Squat
3
2
3
10
8
5
4
3
2
5
2
2
2
5
5
1
1
2
4
5
128
136
128
%
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
80
96
112
128
136
110
132
154
176
187
88
104
120
%
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
95
114
133
152
80
96
112
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
Page 17
95
114
133
152
_31
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%
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)
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
80
96
112
128
136
95
114
133
80
96
104
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
110
132
154
80
96
112
120
128
136
128
120
112
104
96
88
80
reps
sets
weight
Page 18
95
114
124
132
154
176
198
_31
1 Squat
2 Bench press
3 Dip
4 Squat
50%
60%
70%
80%
85%
50%
60%
70%
80%
5
4
3
3
2
5
4
3
2
6
5
5
4
10
5
1
1
2
2
3
1
2
2
6
5
1
1
4
5
5
95
114
133
152
162
80
96
112
128
%
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
80
96
112
128
144
95
114
133
152
88
104
120
%
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
sets
1
2
4
1
1
2
2
2
2
1
1
1
5
weight
110
132
143
80
96
112
120
128
136
120
104
88
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
Page 19
105
124
143
_31
4 Deadlift
55%
65%
75%
85%
3
3
3
2
5
10
1
2
2
4
5
4
121
143
165
187
%
50%
60%
70%
80%
85%
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
95
114
133
152
162
%
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
80
96
112
128
95
114
133
88
104
112
%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
reps
4
4
3
2
8
7
6
5
4
3
2
sets
1
1
2
4
1
1
1
1
1
2
2
weight
110
132
154
176
80
88
96
104
112
120
128
5 Lunge
6 Abs
5 day (Friday)
1 Squat

3 Squat
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
Page 20
95
114
124
_31
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
1
2
3
4
6
8
10
12
4
4
3
2
5
10
2
2
1
1
1
1
1
1
1
1
2
3
5
3
136
128
120
112
104
96
88
80
132
154
176
198
%
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
80
96
112
128
95
114
133
152
162
152
80
96
112
%
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
sets
1
1
2
2
3
2
1
1
2
2
4
5
5
5
weight
95
114
133
152
171
152
80
96
112
128
136
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 Dumbbell fly
4 Dip
5 Lunge
Page 21
_31
6 Back extension
3 day (Wednesday)
1 Bench press
2 Deadlift
10
%
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
80
96
112
128
144
128
110
132
154
176
198
%
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
95
114
133
152
88
104
120
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%
Page 22
95
114
133
_32
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
95
114
133
143
80
96
112
120
%
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
95
114
133
152
171
190-199.5
80
96
112
128
144
160-168
110
132
154
176
198
220-231
%
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
95
114
133
143
88
104
120
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
Page 23
_32
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
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
95
114
133
152
80
96
112
128
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
110
132
143
154
80
96
112
128
136
%
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
80
96
112
128
95
114
133
152
80
96
112
%
50%
reps
3
sets
1
weight
95
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
Page 24
105
124
143
110
132
154
176
_32
2 Bench press
60%
70%
80%
50%
60%
70%
80%
85%
3
3
2
3
3
3
2
1
8
4
1
2
5
1
1
2
3
3
4
5
114
133
152
80
96
112
128
136
%
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
80
96
112
128
%
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
95
114
133
143
80
96
112
120
%
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
80
96
112
120
110
132
154
%
50%
60%
70%
reps
3
3
2
sets
1
2
3
weight
95
114
133
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
Page 25
110
132
154
165
_32
2 Bench press
50%
60%
70%
3
3
2
5-6-7 day
Competition
Page 26
1
2
3
80
96
112
_37
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Dumbbell fly
4 Bench press
%
50%
60%
70%
75%
50%
60%
70%
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%
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
80
96
112
120
95
114
133
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
110
132
154
165
reps
7
6
5
4
3
2
3
4
6
8
10
10
5
4
3
sets
1
1
1
1
2
2
2
1
1
1
1
5
1
2
2
weight
80
88
96
104
112
120
112
104
96
88
80
Page 27
80
96
104
110
132
154
176
95
114
133
_37
75%
3
10
5
5
5
5
143
%
50%
60%
70%
80%
50%
60%
70%
80%
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
95
114
133
152
80
96
112
128
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
110
132
154
80
96
112
reps
4
4
3
3
6
5
4
3
2
4
5
6
sets
1
1
2
6
1
1
2
2
2
1
1
1
weight
95
114
133
143
80
96
112
120
128
120
112
96
4 French press
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
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
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
Page 28
105
124
143
110
132
154
165
_37
50%
3 Dumbbell fly
4 Triceps
5 Squat
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
5 Lunge
6 Abs
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
7
10
10
3
3
2
6
1
5
5
1
1
4
5
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
95
114
133
152
80
96
112
128
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
110
132
154
165
80
96
112
120
128
120
112
104
96
88
80
Page 29
80
105
124
143
95
114
133
132
154
176
_37
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
%
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
80
96
112
128
95
114
133
143
80
96
104
%
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
95
114
133
152
162
80
96
112
128
reps
5
4
3
3
2
4
4
3
3
2
5
5
4
sets
1
1
2
2
3
1
1
2
2
3
1
1
4
weight
80
96
112
128
136
110
132
154
176
187
88
104
120
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
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%
Page 30
95
114
133
152
_37
4 Dumbbell fly
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
6 Abs
%
50%
60%
70%
80%
50%
60%
70%
10
5
5
5
reps
5
4
3
3
5
5
5
10
8
5
10
sets
1
1
2
6
1
1
5
5
5
5
3
Page 31
weight
95
114
133
152
80
96
112
_39
Sheiko
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
80
96
112
120
95
114
133
%
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
110
132
154
165
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
80
96
112
120
128
120
112
96
80
3 Dumbbell press
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
4 Triceps
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
Page 32
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143
165
187
95
114
133
143
_39
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
%
50%
60%
70%
80%
50%
60%
70%
80%
40%
50%
55%

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
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
75%
65%
55%
50%
reps
5
4
3
2
5
4
3
3
10
10
4
3
3
5
sets
1
1
2
5
1
1
2
6
5
5
2
2
4
5
weight
95
114
133
152
80
96
112
128
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
110
132
154
165
80
96
104
reps
5
4
3
2
5
4
3
2
1
3
5
7
10
5
sets
1
1
2
5
1
1
2
2
2
1
1
1
5
1
weight
95
114
133
152
80
96
112
128
136
120
104
88
Page 33
76
95
105
110
132
154
165
95
_39
60%
70%
5
4
8
5
1
4
5
5
114
133
%
55%
65%
75%
85%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
10
5
5
sets
1
1
2
5
1
1
2
6
5
5
5
5
weight
105
124
143
162
80
96
112
128
%
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
110
132
143
80
96
112
128
136
128
reps
5
4
3
3
5
4
3
3
10
sets
1
1
2
6
1
1
2
7
5
weight
95
114
133
152
80
96
112
128
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
%
50%
60%
70%
80%
50%
60%
70%
80%
Page 34
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154
176
198
_39
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
4
8
5
5
5
5
reps
5
4
3
3
5
5
4
10
8
5
4
3
10
sets
1
1
2
5
1
1
5
5
5
2
2
3
5
weight
95
114
133
152
88
104
120
%
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
80
96
112
128
136
110
132
154
176
187
176
80
96
112
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
reps
5
4
3
3
6
5
4
3
2
sets
1
1
2
6
1
1
2
2
2
weight
95
114
133
152
80
96
112
128
136
%
50%
60%
70%
80%
55%
65%
75%
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
Page 35
76
95
114
_39
80%
70%
60%
50%
3 Dumbbell fly
4 Dip
3
4
6
8
10
8
5
Page 36
2
1
1
1
5
5
5
128
112
96
80
_40
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
2
3
5
4
3
3
5
5
4
10
6
5
sets
1
2
2
2
3
2
1
1
2
5
1
1
5
5
6
5
weight
80
96
112
128
136
128
95
114
133
152
88
104
120
%
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
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
weight
110
132
154
176
187
80
88
96
104
112
120
128
136
128
120
112
104
96
88
80
4 Dumbbell fly
5 Leg press
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
60%
70%
80%
90%
Page 37
132
154
176
198
_40
100%
2
5
10
3
6
4
220
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
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
95
114
133
152
162
80
96
112
128
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
95
114
133
152
80
96
112
128
reps
3
3
2
5
5
4
3
2
sets
1
2
4
1
1
2
2
3
weight
110
132
143
80
96
112
120
128
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dip
4 Squat
55%
65%
75%
5 Triceps
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
75%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
%
50%
60%
65%
50%
60%
70%
75%
80%
Page 38
105
124
143
95
114
133
143
_40
75%
70%
60%
50%
3 Dumbbell fly
4 Deadlift
3
5
7
9
10
4
4
3
2
5
10
2
2
1
1
5
1
1
2
5
6
4
120
112
96
80
%
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
80
96
112
128
95
114
133
143
%
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
95
114
133
152
171
80
96
112
128
144
105
124
143
%
50%
60%
70%
80%
reps
4
3
3
2
sets
1
1
2
2
weight
110
132
154
176
50%
60%
70%
80%
5 Leg press
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Push-up (wide grip)

4 Leg extension
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Squat
4 Dumbbell fly
3 day (Wednesday)
1 Deadlift
Page 39
110
132
154
176
_40
2 Bench press
3 Dumbbell fly
90%
80%
50%
60%
70%
75%
80%
75%
70%
60%
50%
1
2
6
5
4
3
2
3
5
9
11
10
5
5
4
5
10
3
2
1
1
2
2
3
2
1
1
1
5
1
2
4
6
3
198
176
80
96
112
120
128
120
112
96
80
%
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
80
96
112
128
95
114
133
152
162
80
96
112
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
reps
5
4
3
3
5
4
3
3
2
10
8
sets
1
1
2
5
1
1
2
3
4
5
5
weight
95
114
133
152
80
96
112
128
136
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
Page 40
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165
187
_40
5 Squat
50%
60%
70%
75%
5
5
5
4
5
1
1
1
4
5
95
114
133
143
%
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
110
132
154
165
80
96
112
120
128
120
112
104
96
88
80
110
132
154
176
%
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
95
114
133
152
162
152
80
96
112
128
95
114
124

3 day (Wednesday)
2 Bench press
3 Deadlift
4 Dumbbell fly
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Squat
Page 41
_40
Page 42
CMS_MS Prep
Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period
week 1
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
5 Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
50%
60%
70%

5 day (Friday)
1 Bench press
2 Squat
%
50%
60%
70%
80%
50%
60%
70%
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
95
114
133
152
80
96
112
128
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
110
132
154
176
80
96
112
120
128
120
112
104
96
80
reps
5
4
3
3
5
4
3
sets
1
1
2
5
1
1
2
weight
80
96
112
128
95
114
133
Page 43
95
114
133
110
132
154
CMS_MS Prep
3 Bench press
80%
55%
65%
75%
3
5
4
3
10
10
6
1
1
5
5
3
152
88
104
120
%
50%
60%
reps
3
2
4
6
4
4
3
2
5
sets
2
4
6
5
1
2
2
4
5
weight
110
132
%
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
80
96
112
128
136
95
114
133
152
88
104
120
%
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
sets
1
2
4
1
1
2
3
2
1
1
1
5
1
weight
110
132
143
80
96
112
128
120
112
96
80
4 Dumbbell fly
5 Abs
6 day (Saturday)
1 Deficit deadlift
3 Dip (with weights)
4 Deadlift off boxes
60%
70%
80%
90%

week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Abs
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
50%
Page 44
132
154
176
198
110
CMS_MS Prep
60%
70%
80%
4
3
3
5
1
2
5
5
132
154
176
%
50%
60%
70%
80%
55%
65%
75%
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
95
114
133
152
88
104
120
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
95
114
133
152
80
96
112
128
reps
4
4
3
sets
1
1
2
weight
110
132
154

5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
50%
60%
70%
5 Abs
6 day (Saturday)
1 Press
50%
60%
70%
75%

week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
5 Abs
3 day (Wednesday)
1 Deadlift
%
50%
60%
70%
Page 45
95
114
133
110
132
154
165
95
114
133
CMS_MS Prep
2 Bench press
3 Dumbbell fly
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%

5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
50%
60%
65%

6 Abs
6 day (Saturday)
1 Deficit deadlift
2 Bench press
3 Triceps
%
50%
60%
65%
50%
60%
65%
60%
70%
3
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
4
4
4
5
5
1
1
1
1
1
2
2
2
2
2
1
1
1
1
1
5
1
1
5
5
176
80
88
96
104
112
120
128
136
128
120
112
104
96
88
80
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
95
114
133
152
162
80
96
112
128
reps
3
3
3
6
6
6
6
4
4
sets
1
2
4
1
1
5
5
1
2
weight
110
132
143
80
96
104
Page 46
110
132
154
95
114
124
132
154
CMS_MS Prep
80%
85%
4
4
5
2
4
5
176
187
%
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
95
114
133
152
80
96
112
128
136
128
%
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
110
132
154
80
96
112
120
reps
5
4
3
3
2
5
4
3
3
6
10
4
sets
1
1
2
3
3
1
1
2
6
5
5
1
weight
95
114
133
152
162
80
96
112
128

week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dip
4 Dumbbell fly
5 Abs
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
50%
60%
70%
80%
85%

5 day (Friday)
1 Squat
2 Bench press
3 Dip
4 Dumbbell fly
5 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
Page 47
110
132
154
176
187
105
CMS_MS Prep
65%
75%
3
3
10
1
5
5
124
143
%
50%
60%
70%
80%
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
110
132
154
176
6 Abs
6 day (Saturday)
2 Press
60%
70%
80%
90%
Page 48
132
154
176
198
CMS_MS Prep _2_

Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 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
weight
80
96
112
128
95
114
133
152
88
104
120
%
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
weight
110
132
143
80
96
112
120
128
136
128
120
112
104
96
88
80
reps
5
sets
1
weight
105
4 Dumbbell fly
5 Bottom up squat
6 Good morning
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
50%
60%
70%
80%
85%
5 Leg press
5 Abs
5 day (Friday)
1 Squat
%
55%
Page 49
110
132
154
176
187
CMS_MS Prep _2_
2 Bench press
3 Dip (weighted)
4 Squat
65%
75%
85%
50%
60%
70%
80%
4
3
2
5
4
3
2
5
5
4
3
3
5
1
2
4
1
1
2
6
5
1
1
1
5
5
124
143
162
80
96
112
128
%
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
weight
110
132
154
165
80
96
104
154
176
198
220
%
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
weight
80
96
112
128
95
114
133
152
80
96
112
%
50%
60%
reps
5
4
sets
1
1
weight
80
96
50%
60%
70%
80%

6 day (Saturday)
2 Bench press
4 Leg press
5 Back extension
6 Abs
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Leg press
5 Good morning
3 day (Wednesday)
1 Bench press
Page 50
95
114
133
152
CMS_MS Prep _2_

70%
75%
80%
75%
70%
65%
60%
55%
50%
2 Dumbbell fly
3 Deadlift
50%
60%
70%
80%
4 Bottom up squat
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dip (weighted)
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
5 Back extension
6 day (Saturday)
2 Incline bench press

3 Triceps
%
50%
60%
70%
75%
85%
95%
5 Leg press
5 Abs
week 3
1 day (Monday)
1 Bench press
%
50%
60%
70%
4
3
2
3
4
5
6
7
8
10
4
4
3
2
5
10
2
2
3
2
1
1
1
1
1
5
1
1
2
6
6
4
112
120
128
120
112
104
96
88
80
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
weight
95
114
133
152
80
96
112
128
reps
5
5
4
3
10
4
3
3
5
8
sets
1
2
4
5
5
2
2
4
6
3
weight
110
132
154
reps
5
4
3
sets
1
1
2
weight
80
96
112
Page 51
110
132
154
176
95
114
124
165
187
209
CMS_MS Prep _2_

2 Squat
3 Bench press
80%
50%
60%
70%
80%
85%
55%
65%
75%
3
5
4
3
3
2
5
4
3
10
5
10
5
1
1
2
3
3
1
1
4
5
6
4
128
95
114
133
152
162
88
104
120
%
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
weight
110
132
154
165
80
96
112
120
128
136
128
120
112
104
96
88
80
143
165
187
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
4
4
sets
1
1
2
5
1
1
2
6
5
1
1
weight
95
114
133
152
80
96
112
128
4 Dumbbell fly
5 Bottom up squat
6 Back extension
3 day (Wednesday)
2 Bench press
4 Leg press
5 Back extension
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
55%
65%
Page 52
105
124
CMS_MS Prep _2_

75%
4
6
4
6
143
%
50%
60%
70%
80%
50%
60%
70%
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
weight
110
132
154
176
80
96
112
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
weight
95
114
133
152
162
152
80
96
112
128
136
reps
5
4
3
3
4
4
3
3
2
5
5
sets
1
1
2
6
1
1
2
3
3
1
1
weight
80
96
112
128
110
132
154
176
187
88
104

6 day (Saturday)
2 Bench press
3 Triceps
4 Snatch grip rack pull
(slow eccentric)
50%
60%
65%
5 Bottom up squat
5 Abs
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
55%
65%
75%
5 Abs
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
Page 53
110
132
143
105
124
143
CMS_MS Prep _2_

75%
4
5
8
4
6
4
120
%
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
weight
80
96
112
128
95
114
133
152
80
96
112
%
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
weight
110
132
154
165
reps
5
4
3
3
5
4
3
3
5
4
3
10
sets
1
1
2
5
1
1
2
5
1
1
4
5
weight
80
96
112
128
95
114
133
152
88
104
120
4 Leg press
5 Back extension
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Bottom up squat
6 Back extension
6 day (Saturday)
2 Press
55%
65%
75%
85%
95%
5 Leg press
6 Good morning
week 5
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
Page 54
121
143
165
187
209
CMS_MS Prep _2_

5 Leg press
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift to knees
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%
5 Leg press
6 Back extension
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
5 Triceps
6 Good morning
6 day (Saturday)
1 Bench press
2 Dip
3 Deadlift
%
50%
60%
65%
50%
60%
4
5
6
5
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
weight
110
132
154
176
80
96
112
120
128
120
112
104
96
88
80
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
weight
95
114
133
152
80
96
112
128
reps
6
6
6
4
4
4
sets
1
2
4
5
1
1
weight
80
96
104
Page 55
110
132
154
95
114
133
110
132
CMS_MS Prep _2_

70%
80%
3
2
5
10
2
6
6
3
154
176
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
90%
80%
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
weight
95
114
133
152
162
171
80
96
112
128
144
128
%
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
weight
80
96
112
120
128
120
112
96
80
110
132
154
176
198
%
50%
60%
70%
80%
reps
5
4
3
3
sets
1
1
2
5
weight
80
96
112
128
5 Bottom up squat
5 Abs
week 6
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
55%
65%
75%
5 Good morning
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Triceps
4 Leg press
5 Abs
5 day (Friday)
1 Bench press
Page 56
105
124
143
CMS_MS Prep _2_

2 Squat
3 Bench press
50%
60%
70%
80%
55%
65%
75%
5
4
3
3
5
5
4
10
5
1
1
2
5
1
1
4
5
6
95
114
133
152
88
104
120
%
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
weight
110
132
143
4 Dumbbell fly
5 Leg press
6 day (Saturday)
1 Deficit deadlift

3 Dip
4 Snatch grip deadlift
5 Leg press
6 Abs
50%
60%
65%
Page 57
110
132
143
CMS_MS Prep _3_

Sheiko
week 1
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 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
105
124
143
162
80
96
112
128
%
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
88
104
120
136
110
132
154
176
80
96
112
%
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
95
114
133
152
80
96
112
128
50%
60%
70%
80%
5 Triceps
6 Back extension
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dip (weighted)
4 Leg press
Page 58
95
114
133
152
CMS_MS Prep _3_

6 day (Saturday)

3 Lats
%
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
110
132
154
165
%
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
80
96
112
128
95
114
133
152
88
104
120
%
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
110
132
154
165
80
96
112
120
128
136
120
104
88
60%
70%
80%
90%
5 Squat (deep)
6 Abs
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg curl
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Squat (deep)
5 Abs
Page 59
132
154
176
198
CMS_MS Prep _3_

5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
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
95
114
133
152
80
96
112
128
%
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
80
96
112
121
143
165
187
%
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
88
104
120
136
95
114
133
152
80
96
112
128
%
50%
reps
3
sets
1
weight
110
50%
60%
65%
5 Shoulders
6 Back extension
6 day (Saturday)
1 Narrow grip bench press
3 Triceps
4 Lats
5 Abs
week 3
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
Page 60
95
114
124
CMS_MS Prep _3_
2 Bench press
60%
70%
75%
50%
60%
70%
80%
60%
70%
80%
90%
3
3
2
5
4
3
3
3
3
3
2
5
8
1
2
5
1
1
2
6
1
1
2
3
5
4
132
154
165
80
96
112
128
132
154
176
198
%
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
105
124
143
162
80
96
112
128
144
%
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
110
132
154
176
80
96
112
%
55%
65%
75%
reps
5
4
3
sets
1
1
2
weight
88
104
120
4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
50%
60%
70%
80%

6 day (Saturday)
1 Deadlift
2 Bench press
3 Dip
4 Triceps
5 Leg extension
6 Abs
week 4
1 day (Monday)
1 Bench press
Page 61
95
114
133
152
CMS_MS Prep _3_

2 Squat
85%
50%
60%
70%
80%
90%
80%
2
5
4
3
2
1
2
6
10
8
5
1
1
2
2
3
2
5
5
5
136
95
114
133
152
171
152
%
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
110
132
154
176
80
96
112
128
136
128
120
112
104
96
88
80
%
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
95
114
133
152
80
96
112
128
%
55%
65%
75%
reps
3
3
3
sets
1
1
2
weight
121
143
165
3 Dumbbell bench press

4 Dumbbell fly
5 Leg curl
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
4 Back extension
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Triceps
5 Squat (deep)
6 Abs
6 day (Saturday)
Page 62
CMS_MS Prep _3_

85%
3
4
8
10
5
4
5
5
5
5
187
%
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
88
104
120
136
95
114
133
152
162
80
96
112
128
%
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
110
132
154
80
96
112
128
143
165
187
209
%
50%
60%
70%
80%
55%
65%
75%
85%
reps
5
4
3
3
5
4
3
2
sets
1
1
2
5
1
1
2
5
weight
95
114
133
152
88
104
120
136

3 Dip
4 leg extension
5 Leg press
week 5
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat
2 Bench press
Page 63
CMS_MS Prep _3_

3 Dumbbell fly
4 Squat
55%
65%
75%
5 Dumbbell bench press

6 day (Saturday)
1 Deadlift
2 Bench press
3 Triceps
4 Leg extension
5 Abs
%
50%
60%
70%
80%
50%
60%
70%
10
5
5
4
6
5
5
1
1
4
5
5
reps
3
3
3
3
5
5
5
10
10
8
sets
1
1
2
5
1
1
5
5
5
4
Page 64
105
124
143
weight
110
132
154
176
80
96
112
CMS_MS Comp
Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period
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
8
10
sets
1
2
2
3
1
1
2
3
4
3
weight
95
114
133
143
80
96
112
120
%
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
95
114
133
152
171
180.5-190
80
96
112
128
144
152-160
110
132
154
176
198
209-220
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
3
10
3
3
sets
1
1
2
6
1
1
2
6
5
1
1
weight
95
114
133
152
80
96
112
128
3 Dumbbell fly
4 Abs
3 day (Wednesday)
1 Squat
2 Bench press
3 Deadlift
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
55%
65%
Page 65
105
124
CMS_MS Comp
75%
3
5
4
5
143
%
50%
60%
70%
reps
4
4
4
4
6
3
3
3
3
10
sets
1
1
4
6
5
1
1
2
4
5
weight
110
132
154
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
95
114
133
152
162
80
96
112
128
144
128
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
110
132
154
176
187
80
96
112
128

6 day (Saturday)

55%
65%
75%
85%
5 Abs
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
80%
50%
60%
70%
5 Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
Page 66
121
143
165
187
95
114
133
121
143
165
CMS_MS Comp
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
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
95
114
133
152
80
96
112
128
136
reps
3
3
3
4
3
3
3
2
5
sets
1
2
5
5
1
1
2
6
5
weight
88
104
120
%
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
80
96
112
128
136
95
114
133
152
88
104
120
%
50%
60%
70%
reps
3
3
3
sets
1
2
2
weight
80
96
112
55%
65%
75%
5 Abs
6 day (Saturday)
1 Bench press
2 Dip
3 Deadlift
%
55%
65%
75%
50%
60%
70%
80%

week 3
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
3 day (Wednesday)
1 Bench press
Page 67
105
124
143
110
132
154
176
CMS_MS Comp
80%
2 Dumbbell fly
3 Deadlift
3
8
3
3
2
2
8
6
4
1
1
2
5
3
128
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
95
114
133
152
162
80
96
112
128
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
95
114
133
152
80
96
112
128
%
50%
60%
reps
3
3
sets
1
2
weight
80
96
50%
60%
70%
80%
4 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

6 day (Saturday)
2 Dip
3 Deadlift
50%
60%
70%
75%
4 Abs
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
3 day (Wednesday)
1 Bench press
Page 68
110
132
154
176
105
124
143
110
132
154
165
CMS_MS Comp
70%
80%
2 Dumbbell fly
3 Deadlift
3
2
6
3
2
2
2
8
2
4
3
1
2
2
4
3
112
128
%
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
95
114
133
143
80
96
112
128
%
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
110
132
154
80
96
112
120
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
95
114
133
80
96
112
50%
60%
70%
75%
4 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
110
132
154
165
6 day (Saturday)
Rest
week 5
1 day (Monday)
1 Deadlift
2 Bench press
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
5-6-7 day
Competition
Page 69
MSIC PREP
WEEK 1
DAY 1 (MON)
reps sets
Squat
Bench Press
Squat
Dumbbell fly
Inc. DB press
FULL
Partial
Raw
5
4
1
1
55%
65%
55.0
65.0
55.0
65.0
96.3
113.8
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
131.3
148.8
70.0
84.0
98.0
112.0
87.5
105.0
122.5
140.0
%
50%
FULL
50.0
Partial
50.0
Raw
107.5
60%
70%
60.0
70.0
60.0
70.0
129.0
150.5
%
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
107.5
129.0
150.5
172.0
182.8
77.0
91.0
105.0
119.0
DAY 2 (TUES)
Dead on box
Bench Press
Floor Press
Lat Pull down
Abs
reps sets
3
1
3
2
4
3
6
10
2
4
5
5
5
4
DAY 3 (WED)
Deadlift
Bench Press
Dumbbell fly
Squat with Bands
Good Mornings
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
Page 70
MSIC PREP
WEEK 2
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
70.0
84.0
98.0
112.0
1
5
3
1
90%
50%
90.0
50.0
90.0
50.0
126.0
87.5
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
113.8
131.3
148.8
77.0
91.0
105.0
119.0
%
55%
65%
75%
FULL
55.0
65.0
75.0
Partial
55.0
65.0
75.0
Raw
118.3
139.8
161.3
%
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
107.5
129.0
150.5
172.0
193.5
70.0
84.0
98.0
112.0
65%
75%
85%
65.0
75.0
85.0
65.0
75.0
85.0
139.8
161.3
182.8
DAY 2 (TUES)
Dead on Box
Incline Bench
Floor Press
Lat Pull Down
Abs
reps sets
3
1
2
2
1
5
4
6
3
6
8
5
5
4
DAY 3 (WED)
Deadlifts
Bench Press
Dumbbell fly
Rev Band DL
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
Page 71
MSIC PREP
Good Mornings
WEEK 3
DAY 1 (MON)
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
96.3
113.8
131.3
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
148.8
70.0
84.0
98.0
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
112.0
87.5
105.0
122.5
140.0
%
50%
60%
65%
55%
FULL
50.0
60.0
65.0
55.0
Partial
50.0
60.0
65.0
55.0
Raw
107.5
129.0
139.8
77.0
65%
75%
65.0
75.0
65.0
75.0
91.0
105.0
%
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
107.5
129.0
150.5
161.3
70.0
84.0
98.0
112.0
107.5
129.0
150.5
172.0
DAY 2 (TUES)
Dead on box
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
DAY 3 (WED)
Dead to knees
Bench Press
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
Page 72
MSIC PREP
Incline Bench
Good Mornings
4
5
5
5
WEEK 4
DAY 1 (MON)
Squat
Bench Press
Dumbbell fly
Squat
Good Mornings
reps sets
5
1
4
1
3
2
2
4
5
1
%
55%
65%
75%
85%
50%
FULL
55.0
65.0
75.0
85.0
50.0
Partial
55.0
65.0
75.0
85.0
50.0
Raw
96.3
113.8
131.3
148.8
70.0
4
3
3
10
1
2
6
5
60%
70%
80%
60.0
70.0
80.0
60.0
70.0
80.0
84.0
98.0
112.0
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
87.5
105.0
122.5
140.0
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
107.5
129.0
150.5
161.3
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
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
65%
75%
85%
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
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
Raw
107.5
129.0
150.5
172.0
182.8
70.0
84.0
98.0
112.0
126.0
139.8
161.3
182.8
DAY 2 (TUES)
Dead on box
Floor Press
Lat Pull Down
Abs
DAY 3 (WED)
Deadlift
Bench Press
Rev Band DL
Page 73
MSIC PREP
Good Mornings
3
2
2
2
2
2
95%
105%
95.0
105.0
95.0
105.0
204.3
225.8
%
55%
65%
75%
85%
50%
60%
70%
80%
FULL
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
Partial
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
Raw
96.3
113.8
131.3
148.8
70.0
84.0
98.0
112.0
50%
60%
70%
80%
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
87.5
105.0
122.5
140.0
reps sets
3
1
3
2
2
5
3
1
3
2
3
5
6
5
8
4
%
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
107.5
129.0
150.5
77.0
91.0
105.0
reps sets
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
118.3
139.8
161.3
182.8
70.0
84.0
98.0
112.0
119.0
60%
70%
60.0
70.0
60.0
70.0
129.0
150.5
WEEK 5
DAY 1 (MON)
Squat
Bench Press
reps sets
5
1
4
1
3
2
2
4
5
1
4
1
3
2
3
6
Dumbbell fly
10
Squat
5
4
3
2
5
10
1
1
1
4
5
4
Good Mornings
Abs
DAY 2 (TUES)
Dead on box
Bench Press
Lat Pull Down

Good Mornings
DAY 3 (WED)
Deadlift
Bench Press
Dumbbell fly
Rev Band DL
3
3
3
2
5
4
3
3
2
10
3
3
1
1
2
4
1
1
2
2
4
5
1
1
Page 74
MSIC PREP
Abs
3
3
2
8
2
2
3
4
80%
90%
100%
80.0
90.0
100.0
80.0
90.0
100.0
Page 75
172.0
193.5
215.0
MSIC PREP
Squat
bench
deadlift
Full gear
Partial gear/Partial ROM
Raw Maxes
100
100
100
100
100
100
175
140
215
CHANGE ONLY THIS BOX!!!!!!!

DAY 4 (FRI)
Squat
Bench Press
Squat
Triceps
Abs
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
87.5
105.0
122.5
140.0
70.0
84.0
98.0
112.0
96.3
113.8
4
10
10
4
5
3
75%
75.0
75.0
131.3
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
107.5
129.0
150.5
172.0
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
77.0
91.0
105.0
65%
75%
85%
95%
65.0
75.0
85.0
95.0
65.0
75.0
85.0
95.0
139.8
161.3
182.8
204.3
DAY 5 (SAT)
Dead to Knees
Bench Press
Floor Press
Rev Band DL
Leg Press
Abs
Page 76
MSIC PREP
0
Squat
bench
deadlift
Full gear
100
100
100

100
100
100
Raw Maxes
175.0
140.0
215.0
DO NOT TYPE HERE!!!!

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
87.5
105.0
122.5
140.0
157.5
140.0
70.0
1
2
6
6
5
3
60%
70%
80%
60.0
70.0
80.0
60.0
70.0
80.0
84.0
98.0
112.0
Floor Press
Dumbbell fly
Abs
4
3
2
2
10
8
reps
3
sets
1
%
55%
FULL
55.0
Partial
55.0
Raw
118.3
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
139.8
161.3
182.8
77.0
91.0
105.0
50%
60%
50.0
60.0
50.0
60.0
107.5
129.0
Squat
DAY 5 (SAT)
Deadlift
Bench Press
Triceps
Deadlift
Good Mornings
Page 77
MSIC PREP
0
Squat
bench
deadlift
Full gear
100
100
100

100
100
100
Raw Maxes
175.0
140.0
215.0
DAY 4 (FRI)
Squat
Bench Press
Dumbbell fly
Lat Pull Down
Good Mornings
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
87.5
105.0
122.5
131.3
70.0
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
84.0
98.0
112.0
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
107.5
129.0
150.5
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
172.0
182.8
77.0
91.0
105.0
129.0
150.5
172.0
193.5
DAY 5 (SAT)
Deadlift
Bench Press
Rev Band DL
Triceps
Squats with Bands
Page 78
MSIC PREP
0
Squat
bench
deadlift
Full gear
100
100
100

100
100
100
Raw Maxes
175.0
140.0
215.0
DAY 4 (FRI)
Squat
Bench Press
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
87.5
105.0
122.5
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
140.0
70.0
84.0
98.0
112.0
119.0
112.0
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
107.5
129.0
150.5
172.0
50%
60%
65%
50.0
60.0
65.0
50.0
60.0
65.0
107.5
129.0
139.8
DAY 5 (SAT)
Dead to Knees
Floor Press
Dumbell OHP
Deadlift
Leg Press
Page 79
MSIC PREP
0
Squat
bench
deadlift
Full gear
100
100
100

100
100
100
Raw Maxes
175.0
140.0
215.0

DAY 4 (FRI)
Bench Press
Squat
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
70.0
84.0
98.0
112.0
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
87.5
105.0
122.5
140.0
70.0
84.0
98.0
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
107.5
129.0
150.5
172.0
DAY 5 (SAT)
Deadlift
Incline Bench
Floor Press
Triceps
Page 80
MSIC PREP
Page 81
MSIC COMP
WEEK 1
DAY 1 (MON)
reps sets
Squat
Bench Press
Dumbbell fly
Triceps
Good morning (Standing)
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
87.5
105.0
122.5
140.0
157.5 - 166.25
70.0
84.0
98.0
112.0
126 - 133
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
107.5
129.0
150.5
172.0
193.5 - 204.25
70.0
84.0
98.0
112.0
139.75
161.25
182.75
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
DAY 2 (TUES)
REST!
DAY 3 (WED)
Deadlift
Bench Press
Dead to Knees
Abs
Page 82
MSIC COMP
WEEK 2
DAY 1 (MON)
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
77.0
91.0
105.0
119.0
96.3
113.8
131.3
148.8
140.0
70
84
98
112
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
70.0
84.0
98.0
112.0
107.5
129.0
150.5
172.0
182.8
172.0
DAY 2 (TUES)
REST!
DAY 3 (WED)
Bench Press
Deadlifts
Floor Press
Abs
Page 83
MSIC COMP
WEEK 3
DAY 1 (MON)
Squat
Bench Press
Dumbbell fly
Leg Press
Good morning (sitting)
reps sets
3
1
3
1
3
2
2
2
1
3
2
2
3
1
3
1
3
2
3
6
8
4
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
87.5
105.0
122.5
140.0
148.8
140.0
70.0
84.0
98.0
112.0
%
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
70.0
84.0
98.0
112.0
119.0
112.0
107.5
129.0
150.5
172.0
182.8
172.0
4
3
DAY 2 (TUES)
REST
DAY 3 (WED)
Bench Press
Deadlifts
Floor Press
Abs
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
Page 84
MSIC COMP
WEEK 4
DAY 1 (MON)
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
87.5
105.0
122.5
140.0
70.0
60%
70%
80%
60.0
70.0
80.0
60.0
70.0
80.0
84.0
98.0
112.0
%
50%
60%
FULL
50.0
60.0
Partial
50.0
60.0
Raw
70.0
84.0
70%
80%
70.0
80.0
70.0
80.0
98.0
112.0
50%
60%
70%
75%
50.0
60.0
70.0
75.0
50.0
60.0
70.0
75.0
107.5
129.0
150.5
161.3
DAY 2 (TUES)
REST
DAY 3 (WED)
Bench Press
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
Page 85
MSIC COMP
WEEK 5
DAY 1 (MON)
Bench Press
Deadlifts
Good Mornings
reps sets
3
1
%
50%
FULL
50.0
Partial
50.0
Raw
70.0
3
2
1
1
2
3
60%
70%
75%
60.0
70.0
75.0
60.0
70.0
75.0
84.0
98.0
105.0
3
3
1
2
50%
60%
50.0
60.0
50.0
60.0
107.5
129.0
2
5
4
3
70%
70.0
70.0
150.5
%
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
87.5
105.0
122.5
70.0
84.0
98.0
DAY 2 (TUES)
REST
DAY 3 (WED)
Squat
Bench Press
reps sets
3
1
3
2
2
3
3
1
3
2
2
3
Page 86
MSIC COMP
0
Squat
Full gear
100

100
Raw Maxes
175
bench
deadlift
100
100
100
100
140
215

DAY 4 (FRI)
Squat
Bench Press
Floor Press
Dumbbell fly
Good morning (standing)
reps
3
3
3
2
3
3
3
2
3
3
8
sets
1
1
2
6
1
1
2
3
2
5
4
reps
3
3
2
3
3
3
2
8
3
3
3
2
8
sets
1
2
4
1
1
2
5
4
1
1
2
5
3
%
50%
60%
70%
80%
55%
65%
75%
85%
80%
FULL
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0
Partial
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0
%
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
50%
60%
70%
80%
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
DAY 5 (SAT)
Deads on blocks
Bench Press
Dumbbell fly
Deadlifts
Abs
Page 87
MSIC COMP
0
Squat
Full gear
100

100
Raw Maxes
175
bench
deadlift
100
100
100
100
140
215

DAY 4 (FRI)
Bench Press
Squat
Bench Press
Dumbbell fly
Good morning (standing)
reps
3
3
3
2
3
3
3
3
3
3
3
8
5
sets
1
1
2
5
1
1
2
5
1
1
4
4
4
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0
Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0
reps
sets
FULL
Partial
3
3
3
3
3
3
4
8
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
DAY 5 (SAT)
Deadlift
Incline Dumbell Press

Floor Press
Leg Press
Abs
Page 88
MSIC COMP
0
Full gear
Raw Maxes
Squat
100
100
175
bench
deadlift
100
100
100
100
140
215
DAY 4 (FRI)
Squat
Bench Press
Dumbbell fly
Good Mornings (standing)
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
reps
sets
FULL
Partial
3
3
1
1
50%
60%
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
DAY 5 (SAT)
Deadlift
Bench Press
Rev Band DL
Good mornings (sitting)

Abs
Page 89
MSIC COMP
0
Squat
Full gear
100

100
Raw Maxes
175
bench
deadlift
100
100
100
100
140
215
DAY 4 (FRI)
Squat
Bench Press
Good Mornings (standing)
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
2
3
3
5
1
1
75%
50%
60%
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
DAY 5 (SAT)
REST
Page 90
MSIC COMP
0
Full gear
Squat
100
bench
100
deadlift
100

100
100
100
Raw Maxes
175
140
215

DAY 4 (FRI)
REST
DAY 5 (SAT)
CONTEST!!!!
Page 91
MSIC COMP
Raw
87.5
105.0
122.5
140.0
77.0
91.0
105.0
119.0
112.0
Raw
107.5
129.0
150.5
70.0
84.0
98.0
112.0
107.5
129.0
150.5
172.0
Page 92
MSIC COMP
Raw
70.0
84.0
98.0
112.0
87.5
105.0
122.5
140.0
77.0
91.0
105.0
Raw
107.5
129.0
150.5
172.0
Page 93
MSIC COMP
Raw
87.5
105.0
122.5
140.0
70.0
84.0
98.0
112.0
Raw
107.5
129.0
150.5
172.0
77.0
91.0
105.0
129.0
150.5
172.0
193.5
Page 94
MSIC COMP
Raw
87.5
105.0
122.5
131.3
70.0
84.0
98.0
105.0
112.0
Page 95
MSIC COMP
Page 96

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Max

Enter your maxes here:

2 Incline Bench press

4 Good morning (sitting)

6 Good morning (standing)

5 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

2 Incline Bench press

3 Deadlift from boxes

6 Good morning (sitting)

4 Good morning (standing)

5 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

6 Good morning (sitting)

6 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

6 Good morning (standing)

3 Push-up (wide grip)

6 Good morning (standing)

4 Good morning (sitting)

5 Good morning (standing)

5 Good morning (sitting)

5 Good morning (standing)

5 Good morning (sitting)

5 Good morning (sitting)

5 Dip (with weights)

5 Good morning (standing)

5 Good morning (standing)

5 Good morning (sitting)

CMS_MS Prep _2_

CMS_MS Prep _2_

5 Good morning (sitting)

3 Deadlift off boxes

CMS_MS Prep _2_

2 Incline bench press

CMS_MS Prep _2_

3 Deadlift from boxes

CMS_MS Prep _2_

5 Good morning (sitting)

CMS_MS Prep _2_

CMS_MS Prep _2_

CMS_MS Prep _2_

CMS_MS Prep _2_

2 Incline Bench press

CMS_MS Prep _3_

CMS_MS Prep _3_

2 Incline bench press

CMS_MS Prep _3_

2 Deadlift from boxes

CMS_MS Prep _3_

3 Deadlift from boxes

5 Good morning (sitting)

CMS_MS Prep _3_

3 Dumbbell bench press

CMS_MS Prep _3_

2 Incline bench press

3 Deadlift from boxes