525

130 %
157kg

reps
0.65
0.75
0.85

156
Lunges
315

0.5
0.6
0.7
0.8

Pec Deck
Triceps
SLDL
bench

0.5
0.6
0.7
0.75
0.8
0.85
0.8
0.75
0.7
0.6
0.5

lunges
military
pulls
sldl
Deadlift

Squat

sets

weight

4
3
2
8
5
4
3
3
10
10
10

1
2
4
4
1
1
2
4
5
5
4

341.25
393.75
446.25
0
262.5
315
367.5
420
0
0
0

6
5
4
3
2
1
2
3
4
6
8
5
3
8
6

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

262.5
315
367.5
393.75
420
446.25
420
393.75
367.5
315
262.5

reps
Bench

flies
lunges
shoulder press
abs

0.5
0.7
0.8

sets
5
3
3
8
8
8
10

1
2
8
5
4
5
4

weight
210

Enter your
Squat
Bench
Dead Lift
Shoulder press

285.
205
265
135

Sheiko
Monthly training plan #31

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Squat

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

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Bench press

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

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
103
123
144
164
174
143
171
200
103
123
133

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
133
159
186
103
123
144
154
164
174
164
154
144
133
123
113
103

reps
5
4
3
3
2
5

sets
1
1
2
2
3
1

weight
143
171
200
228
242
103

143
171
185

159
186
212
239

60%
70%
80%
3 Dip
4 Squat

4
3
2
6
5
5
4
10
5

2
2
6
5
1
1
4
5
5

123
144
164

%
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
103
123
144
164
185
143
171
200
228
113
133
154

%
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
133
159
172
103
123
144
154
164
174
154
133
113

reps
5
4
3
2

sets
1
1
2
2

weight
143
171
200
228

55%
65%
75%

5 French press
6 Good morning (sitting)

week 2
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

2 Bench press

3 Dumbbell fly
4 Deadlift

55%
65%
75%
85%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

%
50%
60%
70%
80%

157
185
214

146
172
199
225

85%
2 Incline Bench press
3 Squat

2
4
6
6
6
10
10

4
6
1
1
4
5
4

242

%
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
103
123
144
164
143
171
200
113
133
144

%
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
133
159
186
212
103
113
123
133
144
154
164
174
164
154
144
133
123
113
103
159
186
212
239

%
50%
60%

reps
5
4

sets
1
1

weight
103
123

50%
60%
65%

4 Triceps
5 Back extension

week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

2 Bench press

3 Deadlift from boxes

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

143
171
185

2 Squat

3 Bench press

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

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

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

144
164
143
171
200
228
242
228
103
123
144

%
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
143
171
200
228
257
228
103
123
144
164
174

%
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
103
123
144
164
185
164
133
159
186
212
239

%
50%
60%
70%
80%
55%

reps
5
4
3
3
5

sets
1
1
2
5
1

weight
143
171
200
228
113

4 Dumbbell fly
5 Good morning (sitting)

week 4
1 day (Monday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Lunge
Back extension

3 day (Wednesday)
1 Bench press

2 Deadlift

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

2 Bench press

65%
75%
3 Dumbbell fly
4 Dip
5 Squat

6 Good morning (sitting)

50%
60%
70%

5
4
10
8
5
5
5
5

1
5
5
5
1
1
4
5

133
154

143
171
200

Sheiko
Monthly training plan #37

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Dumbbell fly
4 Bench press

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

5 Good morning (standing)

3 day (Wednesday)
1 Deadlift

2 Incline Bench press

3 Dip
4 Deadlift from boxes

%
50%
60%
70%
75%

50%
60%
70%
80%

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

2 Dumbbell fly
3 Squat

4 French press
5 Good morning (sitting)

week 2

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

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
103
123
144
154
143
171
200

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
133
159
186
199

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
103
113
123
133
144
154
144
133
123
113
103

103
123
133

133
159
186
212

143
171
200
214

1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

55%
65%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

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

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Triceps
5 Squat

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

55%
65%
75%

6 Good morning (sitting)

week 3
1 day (Monday)
1 Squat

%
50%

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
143
171
200
228
103
123
144
164

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
133
159
186
103
123
144

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
143
171
200
214
103
123
144
154
164
154
144
123
103

reps
5

sets
1

weight
143

157
185
214

133
159
186
199

157
185
214

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

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

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

171
200
228
103
123
144
164

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
133
159
186
199
103
123
144
154
164
154
144
133
123
113
103

%
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
103
123
144
164
143
171
200
214
103
123
133

reps

sets

weight

50%
60%
70%

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

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

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)

week 4
1 day (Monday)

143
171
200

159
186
212

1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

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

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

143
171
200
228
242
103
123
144
164

%
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
103
123
144
164
174
133
159
186
212
225
113
133
154

%
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
143
171
200
228
103
123
144

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

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

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Good morning (sitting)
Abs

143
171
200
228

Sheiko
Monthly training plan #32

week 1
1 day (Monday)
1 Squat

2 Bench press

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

reps
3
3
3
2
3
3
3
2
10

sets
1
1
2
3
1
1
2
3
3

weight
143
171
200
214
103
123
144
154

%
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
143
171
200
228
257
285-299.25
103
123
144
164
185
205-215.25
133
159
186
212
239
265-278.25

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

reps
3
3
3
2
3
3
3
9.0040741
5
10

sets
1
2
2
4
1
2
6
5
5
3

weight
143
171
200
214
113
133
154

%
50%
60%
70%
80%
50%

reps
3
3
3
2
3

sets
1
2
2
4
1

weight
143
171
200
228
103

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

3 Deadlift

5 day (Friday)
1 Squat

2 Bench press

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

2 Bench press

60%
70%
80%
3 Dumbbell fly
4 Squat

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

3
3
3
8
3
3
3

1
2
5
4
1
2
4

123
144
164

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
133
159
172
186
103
123
144
164
174

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

reps
3
3
3
3
3
3
3
3
4
4
4
9.0040741
5

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

weight
103
123
144
164
143
171
200
228
103
123
144

%
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
143
171
200
228
103
123
144
164
174

reps

sets

weight

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

5 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

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

2 Bench press

3 Dumbbell fly
4 Abs
3 day (Wednesday)

157
185
214

133
159
186
212

1 Bench press

2 Dumbbell fly
3 Deadlift

50%
60%
70%
80%

3
3
3
2
8
3
3
3
2
5

1
1
2
5
4
1
2
2
5
4

103
123
144
164

%
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
143
171
200
214
103
123
144
154

%
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
103
123
144
154
133
159
186

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
143
171
200
103
123
144

50%
60%
70%
75%

4 Good morning (standing)

5 day (Friday)
1 Squat

2 Bench press

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

1 Deadlift

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

5-6-7 day
Competition

133
159
186
199

Sheiko
Monthly training plan #29

week 1
1 day (Monday)
1 Bench press

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
125
180

%
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
235
280
325
350

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
1
2
5
5

weight
103
123
144
154
164
154
144
123
103

reps
5
4

sets
1
1

weight
143
171

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

2 Incline Bench press

3 Dip
Deadlift from pins

55%
65%
75%
85%

Lunges
Abs
5 day (Friday)
1 Bench press

Flies
Squat

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

Good Mornings

week 2
1 day (Monday)
Squat

%
50%
60%

210
225
195
230
270
125
145
170
20
50

255
300
350
225

143
171
200
214

2 Bench press

Flies
Pushups
Front Squat

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

45%
55%
60%

Good Mornings
3 day (Wednesday)
Deadlift to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from pins

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

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

5 Good morning (standing)

week 3
1 day (Monday)
1 Squat

2 Bench press

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

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

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

200
228
103
123
144
164

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
133
159
186
199
103
123
133

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
143
171
200
228
103
123
144
164
154
133
113

reps
5
4
3
2
5
4

sets
1
1
2
4
1
1

weight
157
185
214
242
103
123

171

146
172
199
212

143
171
200

70%
80%
3 Dumbbell fly
4 Push up
5 Squat

3
3
10
10
3
3
3
3
5

2
6
5
5
1
1
1
4
5

144
164

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
133
159
172
103
123
144
164
174
164

%
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
143
171
200
228
103
123
144
164

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

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

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

weight
143
171
200
228
113
133
154

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from pins

%
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 Military Press
5 Good morning (standing)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Front squat

40%
50%
60%

143
171
200
228

159
186
212
239

114
143
171

6 Good morning (standing)

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

%
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
103
123
144
164
174
133
159
186
212
225
212
103
123
144

%
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
143
171
200
228
103
123
144

4 Dumbbell fly
5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Good morning (sitting)
Abs

Sheiko
Monthly training plan #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%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

5 Lunge
6 Abs
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
5
1
1
2
5
1
1
5
5
1
1
5
5

weight
103
123
144
164
143
171
200
228
103
123
144

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
133
159
186
212
103
123
144
154
164
174
164
154
144
133
123
113
103

reps
5
4
3
3
5

sets
1
2
2
5
1

weight
143
171
200
228
103

157
185
214

159
186
212
239

60%
70%
80%
3 Dip
4 Squat

50%
60%
70%

5 French press
6 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

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%

4
3
2
6
5
5
4
10
5

2
2
6
5
1
2
4
5
5

123
144
164

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
143
171
200
228
257
103
123
144
164

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
133
159
186
199
103
123
144
154
164
154
144
123
103

reps
5
4
3

sets
1
2
2

weight
103
123
144

143
171
200

143
171
200
228

133
159
186
212

2 Squat

3 Bench press

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

2
5
5
5
4
3
2
8
6
6

5
1
2
5
1
1
5
5
5
5

164
143
171
200
113
133
154

%
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
143
171
200
228
103
123
144
164
143
171
185
113
133
154

%
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
133
159
186
212
225
103
123
144
154
164
174
164
154
144
133
123
113
103

4 Dip
5 Leg Press
6 Good morning (sitting)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Squat

4 Bench press

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

5 Lunge

65%
75%
85%

172
199
225

6 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

10

%
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
103
123
144
164
143
171
200
228
242
228
103
123
144

%
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
143
171
200
228
242
257
103
123
144
164
174
164

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

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

weight
103
123
144
164
174
133
159
186
212
225
113
133

4 Dumbbell fly
5 Good morning (sitting)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

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

143
171
200
228

75%

4
10
5

4
5
5

154

%
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
143
171
200
228
103
123
144

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

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Good morning (sitting)
Abs

Sheiko
Monthly training plan #39

week 1
1 day (Monday)
Bench press

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
103
123
144
154
143
171
200

%
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
133
159
186
199

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
103
123
144
154
164
154
144
123
103

reps
5
4
3

sets
1
1
2

weight
143
171
200

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

Incline Bench press

Dip
Deadlift from boxes

55%
65%
75%
85%

Lunge
Abs
5 day (Friday)
Bench press

Dumbbell fly
Squat

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

Triceps
Good morning (sitting)

week 2
1 day (Monday)
Squat

%
50%
60%
70%

146
172
199
225

143
171
200
214

Bench press

Dumbbell fly
Push up
Front squat

80%
50%
60%
70%
80%

40%
50%
55%

Good morning (standing)

3 day (Wednesday)
Deadlift up to knees

Bench press

Dumbbell fly
Deadlift from boxes

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

Barbell row
Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

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

Back extension
Dip

week 3
1 day (Monday)
Squat

%
55%
65%
75%
85%

2
5
4
3
3
10
10
4
3
3
5

5
1
1
2
6
5
5
2
2
4
5

228
103
123
144
164

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
133
159
186
199
103
123
133

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

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

weight
143
171
200
228
103
123
144
164
174
154
133
113

reps
5
4
3
2

sets
1
1
2
5

weight
157
185
214
242

114
143
157

133
159
186
199

143
171
200

Bench press

50%
60%
70%
80%

5
4
3
3
10
10
5
5

1
1
2
6
5
5
5
5

103
123
144
164

%
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
133
159
172
103
123
144
164
174
164

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

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

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

weight
143
171
200
228
103
123
144
164

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

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

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

weight
143
171
200
228
113
133
154

Dumbbell fly
Push up (wide grip)
Pistol squat
Good morning (standing)
3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift from boxes

60%
70%
80%
90%

Lunge
Abs
5 day (Friday)
Squat

Bench press

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

week 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Front squat

40%
50%

159
186
212
239

114
143

60%

3
10

3
5

171

%
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
103
123
144
164
174
133
159
186
212
225
212
103
123
144

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

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

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

weight
143
171
200
228
103
123
144
164
174
164
144
123
103

Back extension
3 day (Wednesday)
Bench press

Deadlift

Bench press

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

Bench press

Dumbbell fly
Dip
Good morning (sitting)

Sheiko
Monthly training plan #40

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

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

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

weight
103
123
144
164
174
164
143
171
200
228
113
133
154

%
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
133
159
186
212
225
103
113
123
133
144
154
164
174
164
154
144
133
123
113
103

reps
5

sets
1

weight
143

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

60%
70%
80%
90%
100%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

%
50%

159
186
212
239
265

2 Bench press

3 Dip
4 Squat

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

5 Triceps
6 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

50%
60%
70%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift

5 Leg press
6 Abs

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

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

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

171
200
228
242
103
123
144
164

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
143
171
200
228
103
123
144
164

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
133
159
172
103
123
144
154
164
154
144
123
103

157
185
214

143
171
200
214

133
159
186
212

5 day (Friday)
1 Bench press

2 Squat

%
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
103
123
144
164
143
171
200
214

%
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
143
171
200
228
257
103
123
144
164
185
157
185
214

%
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
133
159
186
212
239
212
103
123
144
154
164
154
144
123
103

3 Push-up (wide grip)

4 Leg extension
5 Good morning (sitting)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Squat

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

5 Lunge
6 Abs

65%
75%
85%

172
199
225

5 day (Friday)
1 Bench press

2 Squat

3 Bench press

%
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
103
123
144
164
143
171
200
228
242
103
123
144

%
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
143
171
200
228
103
123
144
164
174

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

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

weight
133
159
186
199
103
123
144
154
164
154
144
133
123
113
103
133
159

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

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

50%
60%
70%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift

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

143
171
200
214

70%
80%

3
3
10
5
10

2
6
5
6
3

186
212

%
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
143
171
200
228
242
228
103
123
144
164
143
171
185

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

2 Bench press

3 Squat

4 Good morning (sitting)

WEEK 1
DAY 1 (MON)
reps sets
Squat

Bench Press

Squat

Dumbbell fly
Inc. DB press

FULL

Partial

Raw

55%

363.0

0.0

65%

429.0

0.0

429.0

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%

495.0
561.0
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

495.0
561.0
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0

%
50%

FULL
330.0

Partial
0.0

Raw
330.0

60%
70%

396.0
462.0

0.0
0.0

396.0
462.0

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
330.0
396.0
462.0
528.0
561.0
302.5
357.5
412.5
467.5

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
561.0
302.5
357.5
412.5
467.5

reps sets
5
1

%
50%

FULL
275.0

Partial
0.0

Raw
275.0

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

WEEK 2
DAY 1 (MON)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings

4
3
2

1
2
2

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

330.0
385.0
440.0

1
5

3
1

90%
50%

495.0
330.0

0.0
0.0

495.0
330.0

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%

429.0
495.0
561.0
302.5
357.5
412.5
467.5

0.0
0.0
0.0
0.0
0.0
0.0
0.0

429.0
495.0
561.0
302.5
357.5
412.5
467.5

%
55%
65%
75%

FULL
363.0
429.0
495.0

Partial
0.0
0.0
0.0

Raw
363.0
429.0
495.0

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

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

FULL
330.0
396.0
462.0
528.0
594.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
594.0
275.0
330.0
385.0
440.0

65%
75%
85%

429.0
495.0
561.0

0.0
0.0
0.0

429.0
495.0
561.0

reps sets
5
1
4
1
3
2

%
55%
65%
75%

FULL
363.0
429.0
495.0

Partial
0.0
0.0
0.0

Raw
363.0
429.0
495.0

85%
50%

561.0
275.0

0.0
0.0

561.0
275.0

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

Good Mornings

WEEK 3
DAY 1 (MON)
Squat

Bench Press

2
5

5
1

Squat

Dumbbell fly
Good Mornings

4
3

1
2

60%
70%

330.0
385.0

0.0
0.0

330.0
385.0

3
5
4
3
3
10
8

6
1
1
1
4
5
4

80%
50%
60%
70%
80%

440.0
330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0
0.0

440.0
330.0
396.0
462.0
528.0

%
50%
60%
65%
55%

FULL
330.0
396.0
429.0
302.5

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
429.0
302.5

65%
75%

357.5
412.5

0.0
0.0

357.5
412.5

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

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

FULL
330.0
396.0
462.0
495.0
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
495.0
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0

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

%
55%
65%
75%
85%
50%

FULL
363.0
429.0
495.0
561.0
275.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
363.0
429.0
495.0
561.0
275.0

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

330.0
385.0
440.0

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

Incline Bench
Good Mornings

WEEK 4
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly

4
3
3
10

1
2
6
5

Squat

Good Mornings

5
4
3
3
8

1
2
1
4
5

50%
60%
70%
80%

330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0

330.0
396.0
462.0
528.0

%
50%
60%
70%
75%

FULL
330.0
396.0
462.0
495.0

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
495.0

reps sets
%
3
1
50%
3
1
60%
3
2
70%
3
2
80%
2
4
85%
5
1
50%
4
1
60%
3
2
70%
3
2
80%
2
2
90%
3
1
65%
3
1
75%
3
2
85%
3
2
95%
2
2
105%
2
2

FULL
330.0
396.0
462.0
528.0
561.0
275.0
330.0
385.0
440.0
495.0
429.0
495.0
561.0
627.0
693.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
561.0
275.0
330.0
385.0
440.0
495.0
429.0
495.0
561.0
627.0
693.0

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

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

FULL
363.0
429.0
495.0
561.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
363.0
429.0
495.0
561.0
275.0
330.0
385.0
440.0

50%
60%
70%
80%

330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0

330.0
396.0
462.0
528.0

DAY 2 (TUES)
Dead on box

Floor Press
Lat Pull Down
Abs

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

DAY 3 (WED)
Deadlift

Bench Press

Rev Band DL

Good Mornings

WEEK 5
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly

10

Squat

5
4
3
2

1
1
1
4

Good Mornings
Abs

5
10

5
4

DAY 2 (TUES)
Dead on box

Bench Press

Lat Pull Down

Good Mornings

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
330.0
396.0
462.0
302.5
357.5
412.5

Partial
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
302.5
357.5
412.5

reps sets

FULL

Partial

Raw

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

363.0
429.0
495.0
561.0
275.0
330.0
385.0
440.0
467.5

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

363.0
429.0
495.0
561.0
275.0
330.0
385.0
440.0
467.5

60%
70%
80%
90%
100%

396.0
462.0
528.0
594.0
660.0

0.0
0.0
0.0
0.0
0.0

396.0
462.0
528.0
594.0
660.0

DAY 3 (WED)
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 gear Partial gear/Partial ROM Raw Maxes

Squat
bench
deadlift

660
550
660

660
550
660

CHANGE
CHANGE
ONLY
CHANGE
THIS
CHANGE
ONLY
BOX!!!!!!!
ONLY
THIS
ONLY
THIS
BOX!!!!!!!
THIS
BOX!!!!!!!
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
330.0
396.0
462.0
528.0
275.0
330.0
385.0
440.0
363.0
429.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
275.0
330.0
385.0
440.0
363.0
429.0

4
10
10

4
5
3

75%

495.0

0.0

495.0

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
330.0
396.0
462.0
528.0

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0

5
5
4
3
3
3
3
3
4
8

1
1
5
5
1
1
2
4
5
3

55%
65%
75%

302.5
357.5
412.5

0.0
0.0
0.0

302.5
357.5
412.5

65%
75%
85%
95%

429.0
495.0
561.0
627.0

0.0
0.0
0.0
0.0

429.0
495.0
561.0
627.0

DAY 5 (SAT)
Dead to Knees

Bench Press

Floor Press
Rev Band DL

Leg Press
Abs

Full gear Partial gear/Partial ROM Raw Maxes

Squat
bench
deadlift

660
550
660

0
0
0

355.0
285.0
455.0

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
330.0
396.0
462.0
528.0
594.0
528.0
275.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0
594.0
528.0
275.0

1
2
6
6
5
3

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

330.0
385.0
440.0

Floor Press
Dumbbell fly
Abs

4
3
2
2
10
8

reps
3

sets
1

%
55%

FULL
363.0

Partial
0.0

Raw
363.0

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%

429.0
495.0
561.0
302.5
357.5
412.5

0.0
0.0
0.0
0.0
0.0
0.0

429.0
495.0
561.0
302.5
357.5
412.5

50%
60%

330.0
396.0

0.0
0.0

330.0
396.0

Squat

DAY 5 (SAT)
Deadlift

Bench Press

Triceps
Deadlift
Good Mornings

0
Full gear Partial gear/Partial ROM Raw Maxes
Squat
660
0
660.0
bench
550
0
550.0
deadlift
660
0
300.0

DO NOT TYPE HERE!!!!

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
330.0
396.0
462.0
495.0
275.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
495.0
275.0

4
3
3
10
5
8

1
2
7
5
5
4

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

330.0
385.0
440.0

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
330.0
396.0
462.0

Partial
0.0
0.0
0.0

Raw
330.0
396.0
462.0

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%

528.0
561.0
302.5
357.5
412.5
396.0
462.0
528.0
594.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

528.0
561.0
302.5
357.5
412.5
396.0
462.0
528.0
594.0

DAY 5 (SAT)
Deadlift

Bench Press

Rev Band DL

Triceps
Squats with Bands

0
Full gear Partial gear/Partial ROM Raw Maxes
Squat
660
0
660.0
bench
550
0
550.0
deadlift
660
0
660.0

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Dumbbell fly
Abs

reps
5
4
3

sets
1
1
2

%
50%
60%
70%

FULL
330.0
396.0
462.0

Partial
0.0
0.0
0.0

Raw
330.0
396.0
462.0

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%

528.0
275.0
330.0
385.0
440.0
467.5
440.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0

528.0
275.0
330.0
385.0
440.0
467.5
440.0

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
330.0
396.0
462.0
528.0

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0

50%
60%
65%

330.0
396.0
429.0

0.0
0.0
0.0

330.0
396.0
429.0

Partial
0.0

Raw
275.0

DAY 5 (SAT)
Dead to Knees

Floor Press
Dumbell OHP
Deadlift

Leg Press

0
Full gear Partial gear/Partial ROM Raw Maxes
Squat
660
0
660.0
bench
550
0
550.0
deadlift
660
0
660.0

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Bench Press

reps
5

sets
1

%
50%

FULL
275.0

Squat

Bench Press

Dumbbell fly
Leg Presses

4
3
3

1
2
5

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

330.0
385.0
440.0

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%

330.0
396.0
462.0
528.0
275.0
330.0
385.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0

330.0
396.0
462.0
528.0
275.0
330.0
385.0

reps
3
3
3
2
3
2
10

sets
1
1
2
6
5
5
5

%
50%
60%
70%
80%

FULL
330.0
396.0
462.0
528.0

Partial
0.0
0.0
0.0
0.0

Raw
330.0
396.0
462.0
528.0

DAY 5 (SAT)
Deadlift

Incline Bench
Floor Press
Triceps

HIS BOX!!!!!!!

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
4 Deadlift up to knees

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

5 Good morning (standing)

5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Abs

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

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

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

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

6 day (Saturday)
1 Deficit deadlift
2 Incline Bench press
3 Dip (with weights)
4 Deadlift off boxes

%
50%
60%

reps
3
2
4
6
4
4
3
2
5

sets
2
4
6
5
1
2
2
4
5

%
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

%
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

reps
5
4
3
3
5
4

sets
1
1
2
5
1
1

60%
70%
80%
90%

5 Good morning (sitting)

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%
60%
70%
80%

5 Good morning (standing)

5 day (Friday)
1 Squat

2 Bench press

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

75%
3 Dumbbell fly
4 Squat

50%
60%
70%

5 Abs
6 day (Saturday)
1 Press
2 Incline Bench press
3 Dip (with weights)
4 Deadlift up to knees

50%
60%
70%
75%

5 Good morning (sitting)

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

2 Bench press

3 Dumbbell fly
4 Deadlift up to knees

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

3
10
5
5
4
10

5
5
1
1
4
3

reps
5
4
8
4
4
3
2
5

sets
5
6
5
1
1
2
5
5

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

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

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

60%
70%

4
4
5

1
5
5

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

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

%
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

%
50%
60%
70%

reps
3
3
2

sets
1
2
4

5 Good morning (sitting)

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

50%
60%
65%

5 Dip (with weights)

6 Abs
6 day (Saturday)
1 Deficit deadlift

2 Bench press

3 Triceps
4 Deadlift off boxes

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

5 Good morning (standing)

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

5 Good morning (standing)

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%
65%
75%

6 Abs
6 day (Saturday)
1 Deadlift up to knees

2 Press
3 Incline Bench press
4 Deadlift off boxes

5 Good morning (sitting)

%
50%
60%
70%
80%

60%
70%
80%
90%

5
5
5
4
10
4
4
3
3
2
5

1
1
2
5
5
1
1
2
3
3
5

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

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
143
171
200
228
103
123
144
164
143
171
200

weight
133
159
186
212
103
123
144
154
164
154
144
133
123
103
133
159
186

weight
103
123
144
164
143
171
200
228
113
133
154

weight
133
159

159
186
212
239

weight
103
123
144
164
174
143
171
200
228
113
133
154

weight
133
159
172
103
123
144
164
154
144
123
103
133
159
186
212

weight
143
171
200
228
113
133

154
143
171
200

weight

133
159
186
199

weight
143
171
200
228
103
123
144
164
143
171
200

weight
133
159
186
212
103
113
123
133
144
154
164
174
164
154
144
133
123
113
103
133

159
186

weight
143
171
200
228
242
103
123
144
164
143
171
185

weight
133
159
172
103
123
133
159
186
212
225

weight
143
171
200
228
103
123
144
164
174
164

weight
133
159
186

103
123
144
154
133
159
186
212
225

weight
143
171
200
228
242
103
123
144
164

157
185
214

weight
133
159
186
212

159
186
212
239

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

week 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

weight
103
123
144
164
143
171
200
228
113
133
154

%
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
133
159
172
103
123
144
154
164
174
164
154
144
133
123
113
103

reps
5
4
3
2
5
4
3

sets
1
1
2
4
1
1
2

weight
157
185
214
242
103
123
144

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

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

133
159
186
212
225

80%
Dip (weighted)
Squat

2
5
5
4
3
3
5

6
5
1
1
1
5
5

164

%
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
133
159
186
199
103
123
133
186
212
239
265

%
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
103
123
144
164
143
171
200
228
103
123
144

%
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

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

weight
103
123
144
154
164
154
144
133
123
113
103

50%
60%
70%
80%

Good morning (sitting)

6 day (Saturday)
Deadlift up to knees

Bench press

Deadlift off boxes

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

Squat

Bench press

Leg press
Good morning
3 day (Wednesday)
Bench press

Dumbbell fly
Deadlift

50%
60%

143
171
200
228

133
159

70%
80%

3
2
5
10

2
6
6
4

186
212

%
50%
60%
70%
80%
50%
60%
70%
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
143
171
200
228
103
123
144
164

reps
5
5
4
3
10
4
3
3
5
8

sets
1
2
4
5
5
2
2
4
6
3

weight
133
159
186

%
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

weight
103
123
144
164
143
171
200
228
242
113
133
154

%
50%
60%
70%
75%

reps
4
4
3
2

sets
1
1
2
5

weight
133
159
186
199

Bottom up squat
Abs
5 day (Friday)
Squat

Bench press

Dip (weighted)
Squat

50%
60%
65%

Back extension
6 day (Saturday)
Deadlift up to knees

Incline bench press

Triceps
Deadlift from boxes

%
50%
60%
70%

75%
85%
95%

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

Squat

Bench press

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

143
171
185

199
225
252

Bench press

Deadlift from boxes

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

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

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

103
123
144
154
164
174
164
154
144
133
123
113
103
172
199
225

%
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

weight
143
171
200
228
103
123
144
164

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
133
159
186
212
103
123
144

reps
5
4
3
3

sets
1
1
2
2

weight
143
171
200
228

Leg press
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Good morning (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
week 4
1 day (Monday)
Squat

%
50%
60%
70%
80%

157
185
214

133
159
172

Bench press

Dumbbell fly
Squat

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

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

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

242
228
103
123
144
164
174

%
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

weight
103
123
144
164
133
159
186
212
225
113
133
154

%
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
103
123
144
164
143
171
200
228
103
123
144

%
50%
60%
70%
75%

reps
4
4
3
2
5
4
3
3
3

sets
1
1
2
4
5
6
1
1
1

weight
133
159
186
199

55%
65%
75%

Abs
3 day (Wednesday)
Bench press

Deadlift

Bench press

Leg press
Back extension
5 day (Friday)
Bench press

Squat

Bench press

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

Press
Incline Bench press
Deadlift off boxes

55%
65%
75%

157
185
214

146
172
199

85%
95%

2
1
6
5

3
3
6
5

225
252

%
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

weight
103
123
144
164
143
171
200
228
113
133
154

%
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

weight
133
159
186
212
103
123
144
154
164
154
144
133
123
113
103

reps
5
4
3
3
5
4
3
3
8

sets
1
1
2
5
1
1
2
5
4

weight
143
171
200
228
103
123
144
164

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

Squat

Bench press

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

Bench press

Dumbbell fly
Deadlift to knees

50%
60%
70%

Leg press
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly

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

133
159
186

Squat

50%
60%
70%

5
5
5
10
5

1
1
5
5
5

143
171
200

%
50%
60%
65%

reps
6
6
6
4
4
4
3
2
5
10

sets
1
2
4
5
1
1
2
6
6
3

weight
103
123
133

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
143
171
200
228
242
257
103
123
144
164
185
164

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

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

weight
103
123
144
154
164
154
144
123
103
133
159
186
212
239

Triceps
Good morning
6 day (Saturday)
Bench press

Dip
Deadlift

50%
60%
70%
80%

Bottom up squat
Abs
week 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

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

133
159
186
212

157
185
214

Abs
5 day (Friday)
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

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

weight
103
123
144
164
143
171
200
228
113
133
154

%
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
133
159
172

Dumbbell fly
Leg press
6 day (Saturday)
Deficit deadlift

Incline Bench press

Dip
Snatch grip deadlift

Leg press
Abs

50%
60%
65%

133
159
172

WEEK 1
DAY 1 (MON)
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
50%
1
60%
2
70%
2
80%
3 90%-95%
1
50%
1
60%
2
70%
2
80%
3 90%-95%
5
5
4

FULL

Partial

Raw

330.0
396.0
462.0
528.0
594 - 627
275.0
330.0
385.0
440.0
495 - 522.5

0.0
0.0
0.0
0.0
0-0
0.0
0.0
0.0
0.0
0-0

220.0
264.0
308.0
352.0
396 - 418
159.5
191.4
223.3
255.2
287.1 - 303.05

FULL
330.0
396.0
462.0
528.0
594 - 627
275.0
330.0
385.0
440.0
429
495
561

Partial
0.0
0.0
0.0
0.0
0-0
0.0
0.0
0.0
0.0
0
0
0

Raw
275.0
330.0
385.0
440.0
495 - 522.5
159.5
191.4
223.3
255.2
357.5
412.5
467.5

FULL
302.5
357.5
412.5
467.5

Partial
0.0
0.0
0.0
0.0

Raw
175.5
207.4
239.3
271.2

DAY 2 (TUES)
REST!

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

WEEK 2
DAY 1 (MON)
Bench Press

reps sets
3
1
3
1
3
2
2
4

%
55%
65%
75%
85%

Squat

Bench Press

Dumbbell fly
Good Mornings (sitting)

3
3
3
2
3
3
3
3
3
8
8

1
1
2
3
2
1
1
1
4
4
3

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

363.0
429.0
495.0
561.0
528.0
275
330
385
440

0.0
0.0
0.0
0.0
0.0
0
0
0
0

242.0
286.0
330.0
374.0
352.0
159.5
191.4
223.3
255.2

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
275.0
330.0
385.0
440.0
330.0
396.0
462.0
528.0
561.0
528.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
159.5
191.4
223.3
255.2
275.0
330.0
385.0
440.0
467.5
440.0

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

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

FULL
330.0
396.0
462.0
528.0
561.0
528.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
220.0
264.0
308.0
352.0
374.0
352.0
159.5
191.4
223.3
255.2

DAY 2 (TUES)
REST!

DAY 3 (WED)
Bench Press

Deadlifts

Floor Press
Abs

WEEK 3
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Leg Press
Good morning (sitting)

DAY 2 (TUES)

4
8

4
3

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

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

FULL
275.0
330.0
385.0
440.0
467.5
440.0
330.0
396.0
462.0
528.0
561.0
528.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
159.5
191.4
223.3
255.2
271.2
255.2
275.0
330.0
385.0
440.0
467.5
440.0

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

%
50%
60%
70%
80%
50%

FULL
330.0
396.0
462.0
528.0
275.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
220.0
264.0
308.0
352.0
159.5

60%
70%
80%

330.0
385.0
440.0

0.0
0.0
0.0

191.4
223.3
255.2

%
50%
60%

FULL
275.0
330.0

Partial
0.0
0.0

Raw
159.5
191.4

70%
80%

385.0
440.0

0.0
0.0

223.3
255.2

50%
60%
70%
75%

330.0
396.0
462.0
495.0

0.0
0.0
0.0
0.0

275.0
330.0
385.0
412.5

WEEK 4
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Good Mornings

3
3
3
6
4

1
2
5
3
4

DAY 2 (TUES)
REST

DAY 3 (WED)
Bench Press

Dumbbell fly
Deadlifts

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

2
5
4
1
1
2
4

Abs

WEEK 5
DAY 1 (MON)
Bench Press

Deadlifts

Good Mornings

reps sets
3
1

%
50%

FULL
275.0

Partial
0.0

Raw
159.5

3
2
1

1
2
3

60%
70%
75%

330.0
385.0
412.5

0.0
0.0
0.0

191.4
223.3
239.3

3
3

1
2

50%
60%

330.0
396.0

0.0
0.0

275.0
330.0

2
5

4
3

70%

462.0

0.0

385.0

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

FULL
330.0
396.0
462.0
275.0
330.0
385.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0

Raw
220.0
264.0
308.0
159.5
191.4
223.3

DAY 2 (TUES)
REST

DAY 3 (WED)
Squat

Bench Press

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

0
Full gear Partial gear/Partial ROM Raw Maxes
Squat
660
0
440
bench
deadlift

550
660

0
0

319
550

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Dumbbell fly
Good morning (standing)

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

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

FULL
330.0
396.0
462.0
528.0
302.5
357.5
412.5
467.5
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
220.0
264.0
308.0
352.0
175.5
207.4
239.3
271.2
255.2

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

FULL
330.0
396.0
462.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
275.0
330.0
385.0
159.5
191.4
223.3
255.2

50%
60%
70%
80%

330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0

275.0
330.0
385.0
440.0

DAY 5 (SAT)
Deads on blocks

Bench Press

Dumbbell fly
Deadlifts

Abs

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

0
Full gear Partial gear/Partial ROM Raw Maxes
Squat
660
0
440
bench
deadlift

550
660

0
0

319
550

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Bench Press

reps sets
3
1
3
1
3
2

%
50%
60%
70%

FULL
275.0
330.0
385.0

Partial
0.0
0.0
0.0

Raw
159.5
191.4
223.3

Squat

Bench Press

Dumbbell fly
Good morning (standing)

2
3
3
3
3
3
3
3
8
5

5
1
1
2
5
1
1
4
4
4

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

440.0
330.0
396.0
462.0
528.0
302.5
357.5
412.5

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

255.2
220.0
264.0
308.0
352.0
175.5
207.4
239.3

FULL

Partial

Raw

50%
60%
70%
80%

330.0
396.0
462.0
528.0

0.0
0.0
0.0
0.0

275.0
330.0
385.0
440.0

DAY 5 (SAT)
reps sets
Deadlift

Incline Dumbell Press

Floor Press
Leg Press
Abs

3
3
3
3
3
3
4
8

1
1
2
5
5
5
4
3

Full gear Partial gear/Partial ROM Raw Maxes

Squat

660

440

bench
deadlift

550
660

0
0

319
300

DAY 4 (FRI)

DO NOT TYPE HERE!!!!

reps sets
3
1
3
1
3
2
2
5
Bench Press
3
1
3
1
3
2
2
5
Dumbbell fly
10
5
Good Mornings (standing) 4
4

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

FULL
330.0
396.0
462.0
528.0
275.0
330.0
385.0
440.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
220.0
264.0
308.0
352.0
159.5
191.4
223.3
255.2

FULL

Partial

Raw

50%

330.0

0.0

275.0

Squat

DAY 5 (SAT)
reps sets
Deadlift

Bench Press

Rev Band DL

Good mornings (sitting)

Abs

60%

396.0

0.0

330.0

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%

462.0
528.0
302.5
357.5
412.5
396.0
462.0
528.0
594.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

385.0
440.0
175.5
207.4
239.3
330.0
385.0
440.0
495.0

0
Full gear Partial gear/Partial ROM Raw Maxes
Squat
660
0
440
bench
deadlift

550
660

0
0

319
550

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Good Mornings (standing)

DAY 5 (SAT)
REST

reps sets
3
1
3
1
3
2

%
50%
60%
70%

FULL
330.0
396.0
462.0

Partial
0.0
0.0
0.0

Raw
220.0
264.0
308.0

2
3
3

5
1
1

75%
50%
60%

495.0
275.0
330.0

0.0
0.0
0.0

330.0
159.5
191.4

3
2
1
6

2
2
3
3

70%
75%
80%

385.0
412.5
440.0

0.0
0.0
0.0

223.3
239.3
255.2

0
Full gear Partial gear/Partial ROM Raw Maxes
Squat
660
0
440
bench
550
0
319
deadlift 660
0
550

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
REST

DAY 5 (SAT)
CONTEST!!!!

MS Prep
1
2
3
4
Total

Reps
Squat
92
86
131
88
397

Poundage
Squat
17813
16787
24995
17870
77463

Bench
20808
17671
26794
15334
80606

Dead
17702
12455
21174
17861
69192

56322
46913
72962
51065
227261

Squat
16174
17129
16901
17043
18582
17043
102871

Bench
27931
22427
26312
21074
25102
21074
143920

Dead
17331
16006
19875
13065
14231
13065
93572

61436
55562
63087
51182
57915
51182
340363

Squat
16088
17214
14578
10061
16559
74499

Bench
16328
20500
17804
17722
19619
91973

Dead
12826
8745
11819
10017
11978
55385

45243
46459
44201
37800
48155
221857

212
253
192
125
60
842

Squat
16245
18383
11543
7895
2651
56715

Bench
9717
13376
12546
9246
3834
48718

Dead
11766
13118
8586
3366
2465
39300

37728
44876
32675
20506
8949
144733

Dead
52
52
48
30
182

190
257
225
260
932

Squat
5800
16730
15718
16530
54777

Bench
17195
13766
14658
14576
60193

Dead
15418
9832
8639
5883
39772

38412
40327
39014
36989
154742

Bench
180
133
220
119
652

Dead
63
59
60
26
208

362
281
386
228
1257

Squat
23057
16787
20492
16559
76893

Bench
24354
18214
30043
16831
89442

Dead
12190
10759
11991
4903
39843

59601
45760
62526
38292
206177

Bench
182
98
227
85
592

Dead
51
44
42
18
155

367
230
350
189
1136

Squat
25337
16644
16017
16758
74756

Bench
24354
13602
30637
12280
80873

Dead
9487
7884
8056
3313
28739

59178
38130
54710
32350
184367

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
30
101
77
90
298

Bench
108
104
100
140
452

#30
1
2
3
4
Total

Squat
119
89
106
83
397

#31
1
2
3
4
Total

Squat
134
88
81
86
389

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

#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
11315
15376
7952
2651
37292

Bench
8538
14760
8989
4141
36429

Dead
2438
7447
4452
2518
16854

22291
37582
21393
9309
90575

#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
13894
18183
21090
16530
69697

Bench
18030
15191
21587
16626
71432

Dead
12402
10030
11872
4903
39207

44326
43404
54549
38058
180336

#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
13210
18155
11927
16530
59822

Bench
10998
14893
14658
19373
59922

Dead
8639
9408
7208
5883
31138

32847
42455
33793
41786
150881

#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
16003
18155
15647
26477
76280

Bench
25523
17466
21730
19947
84665

Dead
11819
7129
10984
11541
41473

53344
42749
48361
57964
202418

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
67.8%
58.1%
71.6%
64.4%
64.5%

Bench
77.7%
64.6%
71.5%
50.8%
65.0%

Dead
111.9%
71.3%
67.9%
74.0%
82.5%

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%
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%

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%

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

%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

5 Good morning (sitting)

6 day (Saturday)
1 Deadlift up to knees

%
50%
60%

70%
2 Incline Bench press
3 Dip (with weights)
4 Deadlift off boxes

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
4 Deadlift up to knees

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

5 Good morning (standing)

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly

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

4 Squat

55%
65%
75%

5 Abs
6 day (Saturday)
1 Bench press

2 Dip
3 Deadlift

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

4 Good morning (sitting)

week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

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

2 Dumbbell fly
3 Deadlift

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

4 Abs
5 day (Friday)
1 Squat

2 Bench press

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

3 Dumbbell fly
4 Squat

55%
65%
75%

5 Good morning (sitting)

6 day (Saturday)
1 Incline Bench press
2 Dip
3 Deadlift

50%
60%
70%
75%

4 Abs
week 4
1 day (Monday)
1 Squat

2 Bench press

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

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

2 Dumbbell fly
3 Deadlift

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

4 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Good morning (sitting)
6 day (Saturday)
Rest

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

week 5
1 day (Monday)
1 Deadlift

2 Bench press

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

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

5-6-7 day
Competition

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

reps
3
3
3
2
3
3
3
2
8
10

sets
1
2
2
3
1
1
2
3
4
3

weight
143
171
200
214
103
123
144
154

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
143
171
200
228
257
270.75-285
103
123
144
164
185
194.75-205
133
159
186
212
239
251.75-265

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
143
171
200
228
103
123
144
164

reps
4
4

sets
1
1

weight
133
159

157
185
214

4
4
6
3
3
3
3
10

4
6
5
1
1
2
4
5

186

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
143
171
200
228
242
103
123
144
164
185
164

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
133
159
186
212
225
103
123
144
164

reps
3
3
3
3
3
3
3
2
1
9.0040741

sets
1
1
2
5
1
1
2
2
3
5

weight
143
171
200
228
103
123
144
164
174

146
172
199
225

143
171
200

146
172
199

3
3
2
10

1
1
4
3

157
185
214

reps
3
3
3
4
3
3
3
2
5

sets
1
2
5
5
1
1
2
6
5

weight
113
133
154

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
103
123
144
164
174
143
171
200
228
113
133
154

reps
3
3
3
3
8
3
3
2
2
8

sets
1
2
2
6
4
1
1
2
5
3

weight
103
123
144
164

reps
3
3
3
2
1
3
3
3
2

sets
1
1
2
2
2
1
1
2
5

weight
143
171
200
228
242
103
123
144
164

133
159
186
212

133
159
186
212

8
3
3
3
4

4
1
1
4
4

reps
3
4
3
3
3
3
8

sets
5
5
1
2
2
4
4

weight

reps
3
3
3
2
3
3
3
2
6
4

sets
1
2
2
4
1
1
2
5
4
4

weight
143
171
200
228
103
123
144
164

reps
3
3
3
2
6
3
2
2
2
8

sets
1
2
2
4
3
1
2
2
4
3

weight
103
123
144
164

reps
3
3
3
2
3
3
3
2
6
4

sets
1
1
2
3
1
1
2
4
3
4

weight
143
171
200
214
103
123
144
164

157
185
214

133
159
186
199

133
159
186
199

reps
3
3
2
3
3
2
1
8

sets
1
2
3
1
2
2
2
2

weight
133
159
186
103
123
144
154

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
143
171
200
103
123
144

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

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
157
185
214
242
103
123
144
164

%
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
113
133
154
174
133
159
186
212
103
123
144

%
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
143
171
200
228
103
123
144
164

reps
3
3
3
2

sets
1
1
2
4

weight
133
159
186
199

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
5 Good morning (standing)
6 day (Saturday)
1 Deadlift up to knees

%
50%
60%
70%
75%

143
171
200
228

2 Incline bench press

3 Lats
4 Deadlift off boxes

3
10
4
4
3
2
5
8

6
5
1
1
2
3
5
4

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
103
123
144
164
143
171
200
228
113
133
154

%
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
133
159
186
199
103
123
144
154
164
174
154
133
113

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

reps
5
4
3
2
5
4
3
2
10
6

sets
1
1
2
5
1
1
2
5
5
1

weight
143
171
200
228
103
123
144
164

60%
70%
80%
90%

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

2 Squat

3 Bench press

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

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

2 Bench press

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

2 Bench press

3 Dumbbell fly
4 Squat

50%

159
186
212
239

143

60%
65%

6
6
8
8

1
4
5
4

171
185

%
1 Narrow grip bench press
50%
60%
70%
2 Deadlift from boxes
55%
65%
75%
85%
3 Triceps
4 Lats
5 Abs

reps
5
4
3
4
4
3
3
10
10
8

sets
1
1
5
1
1
2
4
5
5
4

weight
103
123
144
146
172
199
225

%
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
113
133
154
174
143
171
200
228
103
123
144
164

%
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
133
159
186
199
103
123
144
164
159
186
212
239

%
55%
65%
75%

reps
5
4
3

sets
1
1
2

weight
157
185
214

5 Shoulders
6 Back extension
6 day (Saturday)

week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift from boxes

4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat

2 Bench press

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

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

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

242
103
123
144
164
185

%
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
133
159
186
212
103
123
144

%
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
113
133
154
174
143
171
200
228
257
228

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

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

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

weight
133
159
186
212
103
123
144
164
174
164
154
144

3 Dumbbell fly
4 Squat

50%
60%
70%
80%
5 Good morning (sitting)
6 day (Saturday)
1 Deadlift

2 Bench press

3
4
5
6

Dip
Triceps
Leg extension
Abs

week 4
1 day (Monday)
1 Bench press

2 Squat

3 Dumbbell bench press

4 Dumbbell fly
5 Leg curl
3 day (Wednesday)
1 Deadlift

2 Bench press

143
171
200
228

65%
60%
55%
50%

6
7
8
9
8
8

1
1
1
1
4
4

133
123
113
103

%
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
143
171
200
228
103
123
144
164

%
55%
65%
75%
85%

reps
3
3
3
3
4
8
5
5

sets
1
1
2
4
5
5
5
5

weight
146
172
199
225

%
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
113
133
154
174
143
171
200
228
242
103
123
144
164

%
50%
60%
70%
50%

reps
3
3
2
5

sets
1
2
4
1

weight
133
159
186
103

3 Dumbbell fly
4 Back extension
5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Triceps
Squat (deep)
Abs

6 day (Saturday)
1 Deadlift off boxes

2
3
4
5

Incline bench press

Dip
Good morning (sitting)
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

3 Deadlift from boxes

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

4
3
3
3
3
3
2
4
8

1
2
5
1
1
2
3
5
4

123
144
164
172
199
225
252

%
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
143
171
200
228
113
133
154
174

reps
3
3
3
3
5
5
5
10
10
8

sets
1
1
2
5
1
1
5
5
5
4

weight
133
159
186
212
103
123
144

4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

55%
65%
75%
5 Dumbbell bench press
6 Good morning (sitting)
6 day (Saturday)
1 Deadlift

2 Bench press

3 Triceps
4 Leg extension
5 Abs

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

157
185
214