Enter your maxes here:

Squat
150
Bench
105
Deadlift
180

Volume Calculations

MS Prep
1
2
3
4
Total

Reps
Squat
92
86
131
88
397

Poundage
Squat
9375
8835
13155
9405
40770

Bench
10658
9051
13724
7854
41286

Dead
12024
8460
14382
12132
46998

32057
26346
41261
29391
129054

Squat
8513
9015
8895
8970
9780
8970
54143

Bench
14306
11487
13477
10794
12857
10794
73715

Dead
11772
10872
13500
8874
9666
8874
63558

34591
31374
35872
28638
32303
28638
191416

Squat
8468
9060
7673
5295
8715
39210

Bench
8363
10500
9119
9077
10049
47108

Dead
8712
5940
8028
6804
8136
37620

25543
25500
24820
21176
26900
123938

212
253
192
125
60
842

Squat
8550
9675
6075
4155
1395
29850

Bench
4977
6851
6426
4736
1964
24953

Dead
7992
8910
5832
2286
1674
26694

21519
25436
18333
11177
5033
81497

Dead
55
52
48
30
185

237
259
225
260
981

Squat
7313
9705
8273
8700
33990

Bench
7387
7198
7508
9923
32015

Dead
7074
6678
5868
3996
23616

21773
23581
21648
22619
89621

Bench
180
133
220
119
652

Dead
63
59
60
26
208

362
281
386
228
1257

Squat
12135
8835
10785
8715
40470

Bench
12474
9329
15388
8621
45812

Dead
8280
7308
8145
3330
27063

32889
25472
34318
20666
113345

Bench
182

Dead
51

367

Squat
13335

Bench
12474

Dead
6444

32253

Bench
150
127
200
106
583

Dead
97
70
114
94
375

Bench
204
163
191
148
186
148
1040

Dead
90
83
107
69
78
69
496

MS Prep3
1
2
3
4
5
Total

Squat
80
91
84
85
95
85
520
347
Squat
80
91
73
51
83
378

Bench
114
148
126
127
137
652

Dead
67
46
62
51
62
288

MS Comp
1
2
3
4
5
Total

Squat
82
92
58
41
15
288

Bench
67
92
87
65
30
341

Dead
63
69
47
19
15
213

#29
1
2
3
4
Total

Squat
74
101
77
90
342

Bench
108
106
100
140
454

#30
1
2
3
4
Total

Squat
119
89
106
83
397

#31
1

Squat
134

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

2
3
4
Total

88
81
86
389

98
227
85
592

44
42
18
155

230
350
189
1136

8760
8430
8820
39345

6967
15692
6290
41423

5355
5472
2250
19521

21082
29594
17360
100289

#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
5955
8093
4185
1395
19628

Bench
4373
7560
4604
2121
18659

Dead
1656
5058
3024
1710
11448

11984
20711
11813
5226
49734

#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
7313
9570
11100
8700
36683

Bench
9235
7781
11057
8516
36587

Dead
8424
6813
8064
3330
26631

24971
24164
30221
20546
99901

#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
6953
9555
6278
8700
31485

Bench
5633
7628
7508
9923
30692

Dead
5868
6390
4896
3996
21150

18454
23573
18681
22619
83327

#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
8423
9555
8235
13935
40148

Bench
13073
8946
11130
10217
43365

Dead
8028
4842
7461
7839
28170

29523
23343
26826
31991
111683

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

Dead
68.9%
67.1%
70.1%
71.7%
69.6%

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

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

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

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

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

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

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

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

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

Squat
65.9%
64.1%
71.6%
64.4%
66.3%

Bench
65.1%
64.7%
71.5%
67.5%
67.2%

Dead
71.5%
71.3%
67.9%
74.0%
70.9%

Squat
68.0%
66.2%
67.8%
70.0%
68.0%

Bench
66.0%
66.8%
66.6%
69.0%
66.9%

Dead
73.0%
68.8%
75.4%
71.2%
72.3%

Squat
66.3%

Bench
65.3%

Dead
70.2%

66.4%
69.4%
68.4%
67.4%

67.7%
65.8%
70.5%
66.6%

67.6%
72.4%
69.4%
70.0%

Squat
67.3%
70.1%
68.0%
62.0%
68.2%

Bench
69.4%
70.6%
69.6%
63.1%
69.1%

Dead
70.8%
68.5%
67.2%
63.3%
67.7%

Squat
65.9%
68.6%
67.9%
69.9%
68.1%

Bench
61.9%
65.6%
65.0%
68.7%
65.1%

Dead
66.9%
66.4%
71.1%
71.2%
68.5%

Squat
66.2%
62.5%
72.2%
64.4%
65.6%

Bench
65.4%
65.5%
71.5%
67.5%
67.5%

Dead
70.9%
68.3%
68.0%
74.0%
69.9%

Squat
70.2%
68.5%
70.4%
68.3%
69.2%

Bench
66.2%
68.2%
67.1%
67.1%
67.0%

Dead
75.6%
65.6%
75.4%
70.2%
72.1%

Sheiko
Monthly training plan #29

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

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

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

weight
53
63
74
79
75
90
105
53
63
74

%
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
90
108
126
135

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
53
63
74
79
84
79
74
63
53

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
75
90
105
120
53
63
74
84

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
90
108
126
135
53
63
68

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
75
90
105
120
53
63
74
84
79
68
58

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
83
98
113
128
53
63
74
84

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
90
108
117
53
63
74
84
89
84

%
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
75
90
105
120
53
63
74
84

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

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

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

weight
75
90
105
120
58
68
79

%
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
53
63
74
84
89
90
108
126
144
153
144
53
63
74

%
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
75
90
105
120
53
63
74
84
89
84
74
63
53

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

2 Incline Bench press

3 Dip
4 Deadlift from boxes

55%
65%
75%
85%

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

2 Dumbbell fly
3 Squat

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

4 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

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

45%
55%
60%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

5 Good morning (standing)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Press
5 Good morning (standing)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Front squat

40%
50%
60%

6 Good morning (standing)

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Dumbbell fly
5 day (Friday)
1 Squat

2 Bench press

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

99
117
135
153

75
90
105
113

68
83
90

99
117
135
144

75
90
105

75
90
105
120

108
126
144
162

60
75
90

Sheiko
Monthly training plan #30

week 1
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Squat

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

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

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

weight
53
63
74
84
75
90
105
120
53
63
74

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
90
108
126
144
53
63
74
79
84
89
84
79
74
68
63
58
53

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
75
90
105
120
53
63
74
84

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
75
90
105
120
135
53
63
74
84

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
90
108
126
135
53
63
74
79
84
79
74
63
53

%
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
53
63
74
84
75
90
105
58
68
79

%
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
75
90
105
120
53
63
74
84
75
90
98
58
68
79

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

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

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

weight
90
108
126
144
153
53
63
74
79
84
89
84
79
74
68
63
58
53

%
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
53
63
74
84
75
90
105
120
128
120
53
63
74

%
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
75
90
105
120
128
135
53
63
74
84
89
84

%
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
53
63
74
84
89
90
108
126
144
153
58
68
79

%
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
75
90
105
120
53
63
74

55%
65%
75%

Good morning (standing)

3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift from boxes

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

Lunge
Abs
5 day (Friday)
Squat

Bench press

Dip
Squat

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

French press
Good morning (sitting)

week 2
1 day (Monday)
Squat

Bench press

Dumbbell fly
Push up
Squat

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

50%
60%
70%
80%

Good morning (standing)

3 day (Wednesday)
Deadlift up to knees

Bench press

Dumbbell fly
Deadlift

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

Lunge
5 day (Friday)
Bench press

Squat

Bench press

Dip
Leg Press
Good morning (sitting)

week 3
1 day (Monday)
Squat

Bench press

Squat

Bench press

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

Bench press

Dumbbell fly
Deadlift from boxes

65%
75%
85%

Lunge
Abs
5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Good morning (sitting)

week 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Squat

50%
60%
70%
80%

Good morning (standing)

3 day (Wednesday)
Bench press

Deadlift

Bench press

Dumbbell fly
Lunge
5 day (Friday)
Squat

Bench press

Dumbbell fly
Dip
Good morning (sitting)
Abs

83
98
113

108
126
144
162

75
90
105

75
90
105
120

90
108
126
144

117
135
153

75
90
105
120

Sheiko
Monthly training plan #31

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Squat

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

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

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

weight
53
63
74
84
89
75
90
105
53
63
68

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
90
108
126
53
63
74
79
84
89
84
79
74
68
63
58
53

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

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

weight
75
90
105
120
128
53
63
74
84

%
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
53
63
74
84
95
75
90
105
120
58
68
79

%
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
90
108
117
53
63
74
79
84
89
79
68
58

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
75
90
105
120
128

%
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
53
63
74
84
75
90
105
58
68
74

%
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
90
108
126
144
53
58
63
68
74
79
84
89
84
79
74
68
63
58
53
108
126
144
162

%
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
53
63
74
84
75
90
105
120
128
120
53
63
74

%
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
75
90
105
120
135
120
53
63
74
84
89

%
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
53
63
74
84
95
84
90
108
126
144
162

%
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
75
90
105
120
58
68
79

50%
60%
65%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dip
4 Squat

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

5 French press
6 Good morning (sitting)

week 2
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

2 Bench press

3 Dumbbell fly
4 Deadlift

55%
65%
75%
85%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Incline Bench press

3 Squat

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

4 Triceps
5 Back extension

week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

2 Bench press

3 Deadlift from boxes

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

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (sitting)

week 4
1 day (Monday)
1 Squat

2 Bench press

3
4
5
6

Dumbbell fly
Dip
Lunge
Back extension

3 day (Wednesday)
1 Bench press

2 Deadlift

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

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

6 Good morning (sitting)

50%
60%
70%

75
90
98

108
126
144
162

83
98
113

99
117
135
153

75
90
98

75
90
105

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
75
90
105
113
53
63
74
79

%
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
75
90
105
120
135
150-157.5
53
63
74
84
95
105-110.25
90
108
126
144
162
180-189

%
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
75
90
105
113
58
68
79

%
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
75
90
105
120
53
63
74
84

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
90
108
117
126
53
63
74
84
89

%
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
53
63
74
84
75
90
105
120
53
63
74

%
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
75
90
105
120
53
63
74
84
89

%
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
53
63
74
84

%
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
75
90
105
113
53
63
74
79

%
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
53
63
74
79
90
108
126

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
75
90
105
53
63
74

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

3 Deadlift

5 day (Friday)
1 Squat

2 Bench press

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

2 Bench press

3 Dumbbell fly
4 Squat

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

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

5 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

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

2 Bench press

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

2 Dumbbell fly
3 Deadlift

50%
60%
70%
75%

4 Good morning (standing)

5 day (Friday)
1 Squat

2 Bench press

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

1 Deadlift

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

5-6-7 day
Competition

83
98
113

90
108
126
144

90
108
126
135

Sheiko
Monthly training plan #37

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Dumbbell fly
4 Bench press

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

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

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

weight
53
63
74
79
75
90
105

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
90
108
126
135

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
53
58
63
68
74
79
74
68
63
58
53

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
75
90
105
120
53
63
74
84

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
90
108
126
53
63
74

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
75
90
105
113
53
63
74
79
84
79
74
63
53

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
75
90
105
120
53
63
74
84

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
90
108
126
135
53
63
74
79
84
79
74
68
63
58
53

%
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
53
63
74
84
75
90
105
113
53
63
68

%
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
75
90
105
120
128
53
63
74
84

%
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
53
63
74
84
89
90
108
126
144
153
58
68
79

%
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
75
90
105
120
53
63
74

50%
60%
65%

5 Good morning (standing)

3 day (Wednesday)
1 Deadlift

2 Incline Bench press

3 Dip
4 Deadlift from boxes

%
50%
60%
70%
75%

50%
60%
70%
80%

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

2 Dumbbell fly
3 Squat

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

4 French press
5 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

55%
65%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

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

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Triceps
5 Squat

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

55%
65%
75%

6 Good morning (sitting)

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

50%
60%
70%

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

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

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

50%
60%
70%
80%

6 Good morning (standing)

3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

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

2 Bench press

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

53
63
68

90
108
126
144

75
90
105
113

83
98
113

90
108
126
135

83
98
113

75
90
105

108
126
144

75
90
105
120

Sheiko
Monthly training plan #39

week 1
1 day (Monday)
1 Bench press

2 Squat

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

reps
5
4
3
3
5
5
5
6
10
5

sets
1
2
2
5
1
2
5
6
5
5

weight
53
63
74
79
75
90
105

%
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
90
108
126
135

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
53
63
74
79
84
79
74
63
53

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
75
90
105
120
53
63
74
84

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
90
108
126
135
53
63
68

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
75
90
105
120
53
63
74
84
89
79
68
58

%
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
83
98
113
128
53
63
74
84

%
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
90
108
117
53
63
74
84
89
84

%
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
75
90
105
120
53
63
74
84

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

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

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

weight
75
90
105
120
58
68
79

%
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
53
63
74
84
89
90
108
126
144
153
144
53
63
74

%
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
75
90
105
120
53
63
74
84
89
84
74
63
53

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

2 Incline Bench press

3 Dip
4 Deadlift from boxes

55%
65%
75%
85%

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

2 Dumbbell fly
3 Squat

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

4 Triceps
5 Good morning (sitting)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

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

40%
50%
55%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

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

2 Bench press

3 Dumbbell fly
4 Squat

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

5 Back extension
6 Dip

week 3
1 day (Monday)
1 Squat

2 Bench press

3
4
5
6

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

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

60%
70%
80%
90%

5 Lunge
6 Abs
5 day (Friday)
1 Squat

2 Bench press

3
4
5
6

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

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Dip
5 Front squat

40%
50%
60%

6 Back extension
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

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

2 Bench press

3 Dumbbell fly
4 Dip
5 Good morning (sitting)

99
117
135
153

75
90
105
113

60
75
83

90
108
126
135

75
90
105

108
126
144
162

60
75
90

Sheiko
Monthly training plan #40

week 1
1 day (Monday)
Bench press

Squat

Bench press

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

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

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

weight
53
63
74
84
89
84
75
90
105
120
58
68
79

%
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
90
108
126
144
153
53
58
63
68
74
79
84
89
84
79
74
68
63
58
53

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
75
90
105
120
128
53
63
74
84

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
75
90
105
120
53
63
74
84

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
90
108
117
53
63
74
79
84
79
74
63
53

%
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
53
63
74
84
75
90
105
113

%
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
75
90
105
120
135
53
63
74
84
95
83
98
113

%
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
90
108
126
144
162
144
53
63
74
79
84
79
74
63
53

%
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
53
63
74
84
75
90
105
120
128
53
63
74

%
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
75
90
105
120
53
63
74
84
89

%
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
90
108
126
135
53
63
74
79
84
79
74
68
63
58
53
90
108
126
144

%
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
75
90
105
120
128
120
53
63
74
84
75
90
98

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

Bench press

Dumbbell fly
Deadlift from boxes

60%
70%
80%
90%
100%

Lunge
Abs
5 day (Friday)
Squat

Bench press

Dip
Squat

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

Triceps
Good morning (sitting)

week 2
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Squat

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

50%
60%
70%
75%

Good morning (standing)

3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

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

Leg press
Abs
5 day (Friday)
Bench press

Squat

Push-up (wide grip)

Leg extension
Good morning (sitting)

week 3
1 day (Monday)
Squat

Bench press

Squat

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

Bench press

Dumbbell fly
Deadlift from boxes

65%
75%
85%

Lunge
Abs
5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Leg press
Good morning (sitting)

week 4
1 day (Monday)
Squat

Bench press

Dumbbell fly
Dip
Squat

50%
60%
70%
75%

Good morning (standing)

3 day (Wednesday)
Deadlift up to knees

Bench press

Deadlift

Dumbbell fly
Lunge
Abs
5 day (Friday)
Squat

Bench press

Squat

Good morning (sitting)

108
126
144
162
180

83
98
113

75
90
105
113

90
108
126
144

117
135
153

75
90
105
113

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

week 1
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

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

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

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

weight
75
90
105
120
53
63
74
84

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
90
108
126
144
53
63
74
79
84
79
74
68
63
53

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

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

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

weight
53
63
74
84
75
90
105
120
58
68
79

%
50%
60%

reps
3
2
4
6
4
4
3
2
5

sets
2
4
6
5
1
2
2
4
5

weight
90
108

%
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
53
63
74
84
89
75
90
105
120
58
68
79

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

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

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

weight
90
108
117
53
63
74
84
79
74
63
53

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
75
90
105
120
58
68
79

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
75
90
105
120
53
63
74
84

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

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

weight
90
108
126
144
53
58
63
68
74
79
84
89
84
79
74
68
63
58
53

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
75
90
105
120
128
53
63
74
84

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

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

weight
90
108
117
53
63
68

%
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
75
90
105
120
53
63
74
84
89
84

%
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
90
108
126
53
63
74
79

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

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

weight
75
90
105
120
128
53
63
74
84

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
90
108
126
144

50%
60%
70%

Abs
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift up to knees

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

Good morning (standing)

5 day (Friday)
Bench press

Squat

Bench press

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

60%
70%
80%
90%

Good morning (sitting)

week 2
1 day (Monday)
Bench press

Squat

Bench press

Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%

Good morning (standing)

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

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

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

50%
60%
70%
75%

Good morning (sitting)

week 3
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

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

Abs
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift up to knees

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

Good morning (sitting)

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

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

Dip (with weights)

Abs
6 day (Saturday)
Deficit deadlift

Bench press

Triceps
Deadlift off boxes

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

Good morning (standing)

week 4
1 day (Monday)
Squat

Bench press

Dip
Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift

Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%
85%

Good morning (standing)

5 day (Friday)
Squat

Bench press

Dip
Dumbbell fly
Squat

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

55%
65%
75%

Abs
6 day (Saturday)
Deadlift up to knees

Press
Incline Bench press
Deadlift off boxes

Good morning (sitting)

%
50%
60%
70%
80%

60%
70%
80%
90%

75
90
105

90
108
126

108
126
144
162

90
108
126
144

75
90
105

90
108
126
135

75
90
105

90
108
126

75
90
98

108
126
144
153

90
108
126
144
153

83
98
113

108
126
144
162

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

w eek 1
1 day (Monday)
Bench press

Squat

Bench press

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

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

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

w eight
53
63
74
84
75
90
105
120
58
68
79

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

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

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

w eight
90
108
117
53
63
74
79
84
89
84
79
74
68
63
58
53

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

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

w eight
83
98
113
128
53
63
74
84

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

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

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

w eight
90
108
126
135
53
63
68
126
144
162
180

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

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

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

w eight
53
63
74
84
75
90
105
120
53
63
74

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

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

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

w eight
53
63
74
79
84
79
74
68
63
58
53

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

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

w eight
75
90
105
120
53
63
74
84

reps
5
5
4
3
10
4
3
3
5
8

sets
1
2
4
5
5
2
2
4
6
3

w eight
90
108
126

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

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

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

w eight
53
63
74
84
75
90
105
120
128
58
68
79

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

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

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

w eight
90
108
126
135
53
63
74
79
84
89
84
79
74
68
63
58
53
117
135
153

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

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

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

w eight
75
90
105
120
53
63
74
84

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

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

w eight
90
108
126
144
53
63
74

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

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

w eight
75
90
105
120
128
120
53
63
74
84
89

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

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

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

w eight
53
63
74
84
90
108
126
144
153
58
68
79

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

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

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

w eight
53
63
74
84
75
90
105
120
53
63
74

%
50%
60%
70%
75%

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

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

w eight
90
108
126
135

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

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

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

w eight
53
63
74
84
75
90
105
120
58
68
79

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

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

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

w eight
90
108
126
144
53
63
74
79
84
79
74
68
63
58
53

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

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

w eight
75
90
105
120
53
63
74
84

reps
6
6
6
4
4
4
3
2
5
10

sets
1
2
4
5
1
1
2
6
6
3

w eight
53
63
68

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

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

w eight
75
90
105
120
128
135
53
63
74
84
95
84

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

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

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

w eight
53
63
74
79
84
79
74
63
53
90
108
126
144
162

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

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

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

w eight
53
63
74
84
75
90
105
120
58
68
79

%
50%
60%
65%

reps
3
3
3
4
6
4
4
4
7
10

sets
1
2
5
6
5
1
2
4
6
4

w eight
90
108
117

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

Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%
85%

Leg press
Abs
5 day (Friday)
Squat

Bench press

Dip (w eighted)
Squat

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

Good morning (sitting)

6 day (Saturday)
Deadlift up to knees

Bench press

Deadlift off boxes

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

Squat

Bench press

Leg press
Good morning
3 day (Wednesday)
Bench press

Dumbbell fly
Deadlift

50%
60%
70%
80%

Bottom up squat
Abs
5 day (Friday)
Squat

Bench press

Dip (w eighted)
Squat

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

Back extension
6 day (Saturday)
Deadlift up to knees

Incline bench press

Triceps
Deadlift from boxes

%
50%
60%
70%

75%
85%
95%

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

Squat

Bench press

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

Bench press

Deadlift from boxes

Leg press
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Good m orning (sitting)

6 day (Saturday)
Deadlift off boxes

Bench press

Triceps
Snatch grip rack pull
(slow eccentric)

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

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

Bench press

Dumbbell fly
Squat

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

Abs
3 day (Wednesday)
Bench press

Deadlift

Bench press

Leg press
Back extension
5 day (Friday)
Bench press

Squat

Bench press

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

Press
Incline Bench press
Deadlift off boxes

55%
65%
75%
85%
95%

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

Squat

Bench press

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

Bench press

Dumbbell fly
Deadlift to knees

50%
60%
70%

Leg press
Back extension
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

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

Triceps
Good m orning
6 day (Saturday)
Bench press

Dip
Deadlift

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

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

Bench press

Dumbbell fly
Squat

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

Good morning
3 day (Wednesday)
Bench press

Deadlift

Triceps
Leg press
Abs
5 day (Friday)
Bench press

Squat

Bench press

Dumbbell fly
Leg press
6 day (Saturday)
Deficit deadlift

Incline Bench press

Dip
Snatch grip deadlift

Leg press
Abs

50%
60%
65%

90
108
126
144
153

75
90
105
120

90
108
126
144

75
90
98

135
153
171

83
98
113

90
108
117

83
98
113

99
117
135
153
171

90
108
126

75
90
105

90
108
126
144

83
98
113

90
108
117

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

week 1
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

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

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

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

weight
83
98
113
128
53
63
74
84

%
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
58
68
79
89
90
108
126
144
53
63
74

%
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
75
90
105
120
53
63
74
84

%
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
90
108
126
135

%
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
53
63
74
84
75
90
105
120
58
68
79

%
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
90
108
126
135
53
63
74
79
84
89
79
68
58

%
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
75
90
105
120
53
63
74
84

%
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
53
63
74
99
117
135
153

%
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
58
68
79
89
75
90
105
120
53
63
74
84

%
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
90
108
126
135
53
63
74
84
108
126
144
162

%
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
83
98
113
128
53
63
74
84
95

%
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
90
108
126
144
53
63
74

%
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
58
68
79
89
75
90
105
120
135
120

%
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
90
108
126
144
53
63
74
84
89
84
79
74
68
63
58
53

%
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
75
90
105
120
53
63
74
84

%
55%
65%
75%
85%

reps
3
3
3
3
4
8
5
5

sets
1
1
2
4
5
5
5
5

weight
99
117
135
153

%
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
58
68
79
89
75
90
105
120
128
53
63
74
84

%
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
90
108
126
53
63
74
84
117
135
153
171

%
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
75
90
105
120
58
68
79
89

reps
3
3
3
3
5
5
5
10
10
8

sets
1
1
2
5
1
1
5
5
5
4

weight
90
108
126
144
53
63
74

50%
60%
70%
80%

Triceps
Back extension
3 day (Wednesday)
Bench press

Deadlift

Bench press

Dumbbell fly
Abs
5 day (Friday)
Squat

Bench press

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

Incline bench press

Lats
Deadlift off boxes

60%
70%
80%
90%

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

Squat

Bench press

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

Bench press

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

Bench press

Dumbbell fly
Squat

50%
60%
65%

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

Deadlift from boxes

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

Squat

Bench press

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

Bench press

Deadlift from boxes

Squat (deep)
Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

50%
60%
70%
80%

Good morning (sitting)

6 day (Saturday)
Deadlift

Bench press

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

Squat

Dumbbell bench press

Dumbbell fly
Leg curl
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Back extension
5 day (Friday)
Squat

Bench press

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

Incline bench press

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

Squat

Bench press

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

Bench press

Deadlift from boxes

Squat (deep)
Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Dumbbell bench press

Good morning (sitting)
6 day (Saturday)
Deadlift

Bench press

Triceps
Leg extension
Abs

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

75
90
105
120

108
126
144
162

75
90
98

75
90
105
120

83
98
113

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

week 1
1 day (Monday)
Squat

Bench press

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

reps
3
3
3
2
3
3
3
2
8
10

sets
1
2
2
3
1
1
2
3
4
3

weight
75
90
105
113
53
63
74
79

%
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
75
90
105
120
135
142.5-150
53
63
74
84
95
99.75-105
90
108
126
144
162
171-180

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

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

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

weight
75
90
105
120
53
63
74
84

reps
4
4
4
4
6
3
3
3
3
10

sets
1
1
4
6
5
1
1
2
4
5

weight
90
108
126

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
75
90
105
120
128
53
63
74
84
95
84

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
90
108
126
144
153
53
63
74
84

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
75
90
105
120
53
63
74
84
89

reps
3
3
3
4
3
3
3
2
5

sets
1
2
5
5
1
1
2
6
5

weight
58
68
79

%
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
53
63
74
84
89
75
90
105
120
58
68
79

%
50%
60%
70%
80%

reps
3
3
3
3
8
3
3
2
2
8

sets
1
2
2
6
4
1
1
2
5
3

weight
53
63
74
84

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
75
90
105
120
128
53
63
74
84

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
75
90
105
120
53
63
74
84

%
50%
60%
70%
80%

reps
3
3
3
2
6
3
2
2
2
8

sets
1
2
2
4
3
1
2
2
4
3

weight
53
63
74
84

%
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
75
90
105
113
53
63
74
84

%
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
90
108
126
53
63
74
79

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
75
90
105
53
63
74

Dumbbell fly
Abs
3 day (Wednesday)
Squat

Bench press

Deadlift

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

55%
65%
75%

Good morning (sitting)

6 day (Saturday)
Deadlift up to knees

Incline Bench press

Dip (with weights)
Deadlift off boxes

%
50%
60%
70%

55%
65%
75%
85%

Abs
week 2
1 day (Monday)
Squat

Bench press

Dumbbell fly
Squat

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

Abs
3 day (Wednesday)
Deadlift

Bench press

Dumbbell fly
Deadlift up to knees

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

Good morning (standing)

5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

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

Abs
6 day (Saturday)
Bench press

Dip
Deadlift

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

Good morning (sitting)

week 3
1 day (Monday)
Bench press

Squat

Bench press

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

Dumbbell fly
Deadlift

50%
60%
70%
80%

Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Squat

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

Good morning (sitting)

6 day (Saturday)
Incline Bench press
Dip
Deadlift

50%
60%
70%
75%

Abs
week 4
1 day (Monday)
Squat

Bench press

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

Dumbbell fly
Deadlift

50%
60%
70%
75%

Abs
5 day (Friday)
Squat

Bench press

Dumbbell fly
Good morning (sitting)

83
98
113

99
117
135
153

75
90
105

99
117
135

83
98
113

90
108
126
144

90
108
126
144

83
98
113

90
108
126
135

90
108
126
135

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

Bench press

Abs
3 day (Wednesday)
Squat

Bench press

5-6-7 day
Competition

WEEK 1
DAY 1 (MON)
reps sets
Squat

Bench Press

Squat

Dumbbell fly
Inc. DB press

FULL

Partial

Raw

55%

55.0

55.0

77.0

65%

65.0

65.0

91.0

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

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

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

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

105.0
119.0
40.0
48.0
56.0
64.0
70.0
84.0
98.0
112.0

Squat
bench
deadlift

Bench Press
Floor Press
Lat Pull down
Abs

reps sets
3
1
3
2
4
3
6
10

2
4
5
5
5
4

FULL
50.0

Partial
50.0

Raw
95.0

60%
70%

60.0
70.0

60.0
70.0

114.0
133.0

Squat

Bench Press

Deadlift

Bench Press

Dumbbell fly
Squat with Bands
Good Mornings

WEEK 2

Triceps
Abs

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

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

FULL
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Partial
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Raw
95.0
114.0
133.0
152.0
161.5
44.0
52.0
60.0
68.0

140
80
190

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
70.0
84.0
98.0
112.0
40.0
48.0
56.0
64.0
77.0
91.0

4
10
10

4
5
3

75%

75.0

75.0

105.0

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
95.0
114.0
133.0
152.0

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

44.0
52.0
60.0

65%
75%
85%
95%

65.0
75.0
85.0
95.0

65.0
75.0
85.0
95.0

123.5
142.5
161.5
180.5

DAY 5 (SAT)
Dead to Knees

DAY 3 (WED)

Raw Maxes

100
100
100

DAY 4 (FRI)

Squat

%
50%

Partial gear/Partial ROM

100
100
100

CHANGE ONLY THIS BOX!!!!!!!

DAY 2 (TUES)
Dead on box

Full gear

Floor Press
Rev Band DL

Leg Press
Abs

DAY 1 (MON)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2
2
2

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
40.0
48.0
56.0
64.0

1
5

3
1

90%
50%

90.0
50.0

90.0
50.0

72.0
70.0

4
3
2
5
4
3
2
10
5

1
1
4
1
1
1
4
5
5

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

65.0
75.0
85.0
55.0
65.0
75.0
85.0

65.0
75.0
85.0
55.0
65.0
75.0
85.0

91.0
105.0
119.0
44.0
52.0
60.0
68.0

0
Full gear
Squat
100
bench
100
deadlift
100

Incline Bench
Floor Press
Lat Pull Down
Abs

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

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
104.5
123.5
142.5

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
70.0
84.0
98.0
112.0
126.0
112.0
40.0

1
2
6
6
5
3

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

48.0
56.0
64.0

Floor Press
Dumbbell fly
Abs

4
3
2
2
10
8

reps
3

sets
1

%
55%

FULL
55.0

Partial
55.0

Raw
104.5

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

123.5
142.5
161.5
44.0
52.0
60.0

50%
60%

50.0
60.0

50.0
60.0

95.0
114.0

Squat

DAY 5 (SAT)

5
5
4

Deadlift

DAY 3 (WED)
Deadlifts

Bench Press

Dumbbell fly
Rev Band DL

Good Mornings

WEEK 3
DAY 1 (MON)

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

Raw Maxes
140.0
80.0
190.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on Box

Partial gear/Partial ROM

100
100
100

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

FULL
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

Raw
95.0
114.0
133.0
152.0
171.0
40.0
48.0
56.0
64.0

65%
75%
85%

65.0
75.0
85.0

65.0
75.0
85.0

123.5
142.5
161.5

Bench Press

Triceps
Deadlift
Good Mornings

Squat

Bench Press

Squat

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
77.0
91.0
105.0

2
5
4
3

5
1
1
2

85%
50%
60%
70%

85.0
50.0
60.0
70.0

85.0
50.0
60.0
70.0

119.0
40.0
48.0
56.0

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

64.0
70.0
84.0
98.0
112.0

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

DAY 2 (TUES)

Bench Press

Floor Press
Squat with Bands
Good Mornings

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

2
4
5
5
5

%
50%
60%
65%
55%

FULL
50.0
60.0
65.0
55.0

Partial
50.0
60.0
65.0
55.0

Raw
95.0
114.0
123.5
44.0

65%
75%

65.0
75.0

65.0
75.0

52.0
60.0

Dumbbell fly
Lat Pull Down
Good Mornings

DAY 3 (WED)
Dead to knees

Bench Press

Deadlift

Incline Bench
Good Mornings

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

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

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

Raw
95.0
114.0
133.0
142.5
40.0
48.0
56.0
64.0
95.0
114.0
133.0
152.0

reps sets
5
1

%
55%

FULL
55.0

Partial
55.0

Raw
77.0

WEEK 4
DAY 1 (MON)
Squat

reps
5
5
5
4
5

sets
1
1
1
4
1

%
50%
60%
70%
75%
50%

FULL
50.0
60.0
70.0
75.0
50.0

Partial
50.0
60.0
70.0
75.0
50.0

Raw
70.0
84.0
98.0
105.0
40.0

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

48.0
56.0
64.0

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
95.0
114.0
133.0

3
2
5
5
4
4
7
4
4
10
4

2
4
1
2
5
1
1
2
4
5
5

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

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

152.0
161.5
44.0
52.0
60.0
114.0
133.0
152.0
171.0

DAY 5 (SAT)
Deadlift

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

Raw Maxes
140.0
80.0
190.0

DO NOT TYPE HERE!!!!

Bench Press

Dead on box

Partial gear/Partial ROM

100
100
100

Bench Press

Rev Band DL

Triceps
Squats with Bands

Bench Press

4
3
2
5

1
2
4
1

65%
75%
85%
50%

65.0
75.0
85.0
50.0

65.0
75.0
85.0
50.0

91.0
105.0
119.0
40.0

1
2
6
5

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

48.0
56.0
64.0

Dumbbell fly

4
3
3
10
5
4
3
3
8

1
2
1
4
5

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

70.0
84.0
98.0
112.0

Squat

Good Mornings

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Lat Pull Down
Abs

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

%
50%
60%
70%
75%

FULL
50.0
60.0
70.0
75.0

Partial
50.0
60.0
70.0
75.0

Raw Maxes
140.0
80.0
190.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

Partial gear/Partial ROM

100
100
100

Raw
95.0
114.0
133.0
142.5
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
70.0
84.0
98.0

3
5
4
3
3
2
3
10
8

6
1
1
2
2
3
3
5
4

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

80.0
50.0
60.0
70.0
80.0
85.0
80.0

80.0
50.0
60.0
70.0
80.0
85.0
80.0

112.0
40.0
48.0
56.0
64.0
68.0
64.0

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
95.0
114.0
133.0
152.0

50%
60%
65%

50.0
60.0
65.0

50.0
60.0
65.0

95.0
114.0
123.5

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Rev Band DL

Good Mornings

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

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

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

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

Raw
95.0
114.0
133.0
152.0
161.5
40.0
48.0
56.0
64.0
72.0
123.5
142.5
161.5
180.5
199.5

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
77.0
91.0
105.0

WEEK 5
DAY 1 (MON)
Squat

Dead to Knees

Floor Press
Dumbell OHP
Deadlift

Leg Press

2
5
4
3
3

4
1
1
2
6

Dumbbell fly

10

Squat

5
4
3
2
5
10

1
1
1
4
5
4

Bench Press

Good Mornings
Abs

85%
50%
60%
70%
80%

85.0
50.0
60.0
70.0
80.0

85.0
50.0
60.0
70.0
80.0

119.0
40.0
48.0
56.0
64.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

70.0
84.0
98.0
112.0

Bench Press

Lat Pull Down

Good Mornings

Raw Maxes
140.0
80.0
190.0

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

FULL
50.0
60.0
70.0
55.0
65.0
75.0

Partial
50.0
60.0
70.0
55.0
65.0
75.0

Raw
95.0
114.0
133.0
44.0
52.0
60.0

DAY 4 (FRI)
Bench Press

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

Partial gear/Partial ROM

100
100
100

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

0
Full gear
Squat
100
bench
100
deadlift
100

Bench Press

Dumbbell fly
Leg Presses

reps
5
4
3
3

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
40.0
48.0
56.0
64.0

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

70.0
84.0
98.0
112.0
40.0
48.0
56.0

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
95.0
114.0
133.0
152.0

DAY 3 (WED)
reps sets
Deadlift

Bench Press

Dumbbell fly
Rev Band DL

Abs

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

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

FULL

Partial

Raw

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

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

104.5
123.5
142.5
161.5
40.0
48.0
56.0
64.0
68.0

60%
70%
80%
90%
100%

60.0
70.0
80.0
90.0
100.0

60.0
70.0
80.0
90.0
100.0

114.0
133.0
152.0
171.0
190.0

DAY 5 (SAT)
Deadlift

Incline Bench
Floor Press
Triceps

WEEK 1

0
Full gear Partial gear/Partial ROM
Squat
100
100

DAY 1 (MON)

bench
deadlift
reps sets

Squat

Bench Press

Dumbbell fly
Triceps
Good morning (Standing)

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

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

FULL

Partial

Raw

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

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

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

70.0
84.0
98.0
112.0
126 - 133
40.0
48.0
56.0
64.0
72 - 76

100
100

80
190

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Dumbbell fly

DAY 2 (TUES)

100
100

Raw Maxes
140

Good morning (standing)

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

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

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

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

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

FULL
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

Raw
70.0
84.0
98.0
112.0
44.0
52.0
60.0
68.0
64.0

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

FULL
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Raw
95.0
114.0
133.0
40.0
48.0
56.0
64.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

95.0
114.0
133.0
152.0

REST!

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Dead to Knees

Abs

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

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

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

Raw
95.0
114.0
133.0
152.0
171 - 180.5
40.0
48.0
56.0
64.0
123.5
142.5
161.5

Deads on blocks

Bench Press

Dumbbell fly
Deadlifts

Abs

0
Full gear Partial gear/Partial ROM
Squat
100
100

WEEK 2

bench
deadlift

100
100

100
100

Raw Maxes
140
80
190

DO NOT TYPE HERE!!!!

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

Squat

Bench Press

Dumbbell fly
Good Mornings (sitting)

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

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

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

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

Raw
44.0
52.0
60.0
68.0
77.0
91.0
105.0
119.0
112.0
40
48
56
64

Bench Press

Squat

Bench Press

Dumbbell fly
Good morning (standing)

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

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

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

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

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

Raw
40.0
48.0
56.0
64.0
70.0
84.0
98.0
112.0
44.0
52.0
60.0

reps
3
3
3
3
3
3
4
8

sets

FULL

Partial

Raw

1
1
2
5
5
5
4
3

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

95.0
114.0
133.0
152.0

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

DAY 3 (WED)
Bench Press

Deadlifts

Floor Press
Abs

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

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

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Raw
40.0
48.0
56.0
64.0
95.0
114.0
133.0
152.0
161.5
152.0

Incline Dumbell Press

Floor Press
Leg Press
Abs

WEEK 3
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Leg Press
Good morning (sitting)

4
8

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

FULL
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Raw
70.0
84.0
98.0
112.0
119.0
112.0
40.0
48.0
56.0
64.0

Squat

Bench Press

Dumbbell fly
Good Mornings (standing)

Deadlift

REST

DAY 3 (WED)

Deadlifts

Floor Press
Abs

100

140

bench
deadlift

100
100

100
100

80
190

DO NOT TYPE HERE!!!!

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

reps
3
3
3
2
3
3
3
2
10
4

sets
1
1
2
5
1
1
2
5
5
4

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

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Raw
70.0
84.0
98.0
112.0
40.0
48.0
56.0
64.0

reps
3
3

sets

FULL

Partial

Raw

1
1

50%
60%

50.0
60.0

50.0
60.0

95.0
114.0

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

133.0
152.0
44.0
52.0
60.0
114.0
133.0
152.0
171.0

DAY 5 (SAT)

4
3

DAY 2 (TUES)

Bench Press

Raw Maxes

100

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

Full gear Partial gear/Partial ROM

Squat

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

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

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

Raw
40.0
48.0
56.0
64.0
68.0
64.0
95.0
114.0
133.0
152.0
161.5
152.0

Bench Press

Rev Band DL

Good mornings (sitting)

Abs

WEEK 4

0
Full gear Partial gear/Partial ROM
Squat
100
100

DAY 1 (MON)

bench
deadlift

Squat

Bench Press

Dumbbell fly
Good Mornings

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

1
2
5
3
4

%
50%
60%
70%
80%
50%

FULL
50.0
60.0
70.0
80.0
50.0

Partial
50.0
60.0
70.0
80.0
50.0

Raw
70.0
84.0
98.0
112.0
40.0

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

48.0
56.0
64.0

Bench Press

DAY 3 (WED)

Dumbbell fly
Deadlifts

Abs

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

2
5
4
1
1
2
4
3

%
50%
60%

FULL
50.0
60.0

Partial
50.0
60.0

Raw
40.0
48.0

70%
80%

70.0
80.0

70.0
80.0

56.0
64.0

50%
60%
70%
75%

50.0
60.0
70.0
75.0

50.0
60.0
70.0
75.0

95.0
114.0
133.0
142.5

80
190

DAY 4 (FRI)

DAY 2 (TUES)

Bench Press

100
100

DO NOT TYPE HERE!!!!

Squat

REST

100
100

Raw Maxes
140

Good Mornings (standing)

DAY 5 (SAT)
REST

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
70.0
84.0
98.0

2
3
3

5
1
1

75%
50%
60%

75.0
50.0
60.0

75.0
50.0
60.0

105.0
40.0
48.0

3
2
1
6

2
2
3
3

70%
75%
80%

70.0
75.0
80.0

70.0
75.0
80.0

56.0
60.0
64.0

WEEK 5
DAY 1 (MON)
Bench Press

Deadlifts

Good Mornings

reps sets
3
1

%
50%

FULL
50.0

Partial
50.0

Raw
40.0

3
2
1

1
2
3

60%
70%
75%

60.0
70.0
75.0

60.0
70.0
75.0

48.0
56.0
60.0

3
3

1
2

50%
60%

50.0
60.0

50.0
60.0

95.0
114.0

2
5

4
3

70%

70.0

70.0

133.0

DAY 2 (TUES)
DAY 3 (WED)

Bench Press

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

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

FULL
50.0
60.0
70.0
50.0
60.0
70.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0

Raw
70.0
84.0
98.0
40.0
48.0
56.0

Raw Maxes
140
80
190

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
REST

DAY 5 (SAT)
CONTEST!!!!

REST

Squat

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