Enter your maxes here:

Squat
485
Bench
315
Deadlift
620

Volume Calculations

MS Prep
1
2
3
4
Total

Reps
Squat
92
86
131
88
397

Bench
150
127
200
106
583

Dead
97
70
114
94
375

339
283
445
288
1355

Poundage
Squat
30313
28567
42535
30410
131823

Bench
31973
27153
41171
23562
123858

Dead
41416
29140
49538
41788
161882

103701
84860
133243
95760
417563

MS Prep2
1
2
3
4
5
6
Total

Squat
80
91
84
85
95
85
520

Bench
204
163
191
148
186
148
1040

Dead
90
83
107
69
78
69
496

374
337
382
302
359
302
2056

Squat
27524
29149
28761
29003
31622
29003
175061

Bench
42919
34461
40430
32382
38572
32382
221146

Dead
40548
37448
46500
30566
33294
30566
218922

110991
101058
115691
91951
103488
91951
615129

MS Prep3
1
2
3
4
5
Total

Squat
80
91
73
51
83
378

Bench
114
148
126
127
137
652

Dead
67
46
62
51
62
288

261
285
261
229
282
1318

Squat
27378
29294
24808
17121
28179
126779

Bench
25090
31500
27358
27232
30146
141325

Dead
30008
20460
27652
23436
28024
129580

82476
81254
79818
67788
86348
397684

MS Comp
1
2
3
4
5
Total

Squat
82
92
58
41
15
288

Bench
67
92
87
65
30
341

Dead
63
69
47
19
15
213

212
253
192
125
60
842

Squat
27645
31283
19643
13435
4511
96515

Bench
14931
20554
19278
14207
5891
74860

Dead
27528
30690
20088
7874
5766
91946

70104
82526
59009
35515
16167
263321

#29
1
2
3
4
Total

Squat
74
101
77
90
342

Bench
108
106
100
140
454

Dead
55
52
48
30
185

237
259
225
260
981

Squat
23644
31380
26748
28130
109901

Bench
22160
21593
22523
29768
96044

Dead
24366
23002
20212
13764
81344

70170
75975
69482
71662
287289

#30
1
2
3
4
Total

Squat
119
89
106
83
397

Bench
180
133
220
119
652

Dead
63
59
60
26
208

362
281
386
228
1257

Squat
39237
28567
34872
28179
130853

Bench
37422
27988
46163
25862
137435

Dead
28520
25172
28055
11470
93217

105179
81726
109090
65510
361505

#31

Squat

Bench

Dead

Squat

Bench

Dead

1
2
3
4
Total

134
88
81
86
389

182
98
227
85
592

51
44
42
18
155

367
230
350
189
1136

43117
28324
27257
28518
127216

37422
20900
47077
18869
124268

22196
18445
18848
7750
67239

102735
67669
93182
55137
318722

#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
19255
26166
13532
4511
63462

Bench
13120
22680
13813
6363
55976

Dead
5704
17422
10416
5890
39432

38078
66268
37760
16764
158870

#37
1
2
3
4
Total

Squat
74
93
109
80
356

Bench
115
100
169
115
499

Dead
70
57
63
26
216

259
250
341
221
1071

Squat
23644
### 31404
35890
26966
117904

Bench
24302
21688
36052
24381
106423

Dead
29016
23932
27776
11470
92194

76962
77024
99718
62817
316520

#39
1
2
3
4
Total

Squat
70
102
58
90
320

Bench
82
113
102
140
437

Dead
46
52
40
30
168

198
267
200
260
925

Squat
22480
30895
20297
28130
101802

Bench
16900
23420
23058
29768
93146

Dead
20212
22010
16864
13764
72850

59592
76325
60219
71662
267797

#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
27233
30895
26627
45057
129810

Bench
39218
26838
33390
30650
130095

Dead
27652
16678
25699
27001
97030

94102
74411
85716
102707
356935

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

Dead
68.9%
67.1%
70.1%
71.7%
69.6%

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

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

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

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

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

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

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

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

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

Squat
65.9%
64.1%
71.6%
64.4%
66.3%

Bench
65.1%
64.7%
71.5%
67.5%
67.2%

Dead
71.5%
71.3%
67.9%
74.0%
70.9%

Squat
68.0%
66.2%
67.8%
70.0%
68.0%

Bench
66.0%
66.8%
66.6%
69.0%
66.9%

Dead
73.0%
68.8%
75.4%
71.2%
72.3%

Squat

Bench

Dead

66.3%
66.4%
69.4%
68.4%
67.4%

65.3%
67.7%
65.8%
70.5%
66.6%

70.2%
67.6%
72.4%
69.4%
70.0%

Squat
67.3%
70.1%
68.0%
62.0%
68.2%

Bench
69.4%
70.6%
69.6%
63.1%
69.1%

Dead
70.8%
68.5%
67.2%
63.3%
67.7%

Squat
65.9%
69.6%
67.9%
69.5%
68.3%

Bench
67.1%
68.9%
67.7%
67.3%
67.7%

Dead
66.9%
67.7%
71.1%
71.2%
68.8%

Squat
66.2%
62.5%
72.2%
64.4%
65.6%

Bench
65.4%
65.8%
71.8%
67.5%
67.7%

Dead
70.9%
68.3%
68.0%
74.0%
69.9%

Squat
70.2%
68.5%
70.4%
68.3%
69.2%

Bench
66.2%
68.2%
67.1%
67.1%
67.0%

Dead
75.6%
65.6%
75.4%
70.2%
72.1%

Sheiko
Monthly training plan #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
158
189
221
236
243
291
340
158
189
221

%
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
310
372
434
465

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
158
189
221
236
252
236
221
189
158

reps
5

sets
1

weight
243

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

%
50%

341
403
465
527

243
291
340
364

2 Bench press

3 Dumbbell fly
4 Push up
5 Front squat

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

%
55%
65%
75%
85%

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

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

291
340
388
158
189
221
252

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
310
372
434
465
158
189
205

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
243
291
340
388
158
189
221
252
236
205
173

reps
5
4
3
2

sets
1
1
2
4

weight
267
315
364
412

218
267
291

341
403
465
496

243
291
340

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

50%
60%
70%
80%

5
4
3
3
10
10
3
3
3
3
5

1
1
2
6
5
5
1
1
1
4
5

158
189
221
252

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
310
372
403
158
189
221
252
268
252

%
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
243
291
340
388
158
189
221
252

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

reps
5
4
3
3
5
5
4
10
8

sets
1
1
2
5
1
1
5
5
5

weight
243
291
340
388
173
205
236

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

243
291
340
388

372
434
496
558

5 Front squat

40%
50%
60%

5
4
3
5

2
2
3
5

194
243
291

%
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
158
189
221
252
268
310
372
434
496
527
496
158
189
221

%
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
243
291
340
388
158
189
221
252
268
252
221
189
158

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
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%

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
158
189
221
252
243
291
340
388
158
189
221

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
310
372
434
496
158
189
221
236
252
268
252
236
221
205
189
173
158

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
243
291
340
388
158
189
221
252

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
243
291
340
388
437
158
189
221
252

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
310
372
434
465
158
189
221
236
252
236
221
189
158

%
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
158
189
221
252
243
291
340
173
205
236

%
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
243
291
340
388
158
189
221
252
243
291
315
173
205
236

%
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
310
372
434
496
527
158
189
221
236
252
268
252
236
221
205
189
173
158

%
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
158
189
221
252
243
291
340
388
412
388
158
189
221

%
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
243
291
340
388
412
437
158
189
221
252
268
252

%
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
158
189
221
252
268
310
372
434
496
527
173
205
236

%
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
243
291
340
388
158
189
221

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

3 Dip
4 Squat

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

2 Squat

3 Bench press

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

65%
75%
85%

5 Lunge
6 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 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

267
315
364

372
434
496
558

243
291
340

243
291
340
388

310
372
434
496

403
465
527

243
291
340
388

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
158
189
221
252
268
243
291
340
158
189
205

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
310
372
434
158
189
221
236
252
268
252
236
221
205
189
173
158

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
243
291
340
388
412
158
189
221
252

%
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
158
189
221
252
284
243
291
340
388
173
205
236

%
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
310
372
403
158
189
221
236
252
268
236
205
173

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
243
291
340
388
412

%
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
158
189
221
252
243
291
340
173
205
221

%
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
310
372
434
496
158
173
189
205
221
236
252
268
252
236
221
205
189
173
158
372
434
496
558

%
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
158
189
221
252
243
291
340
388
412
388
158
189
221

%
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
243
291
340
388
437
388
158
189
221
252
268

%
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
158
189
221
252
284
252
310
372
434
496
558

%
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
243
291
340
388
173
205
236

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 Dumbbell fly
4 Dip
5 Lunge
6 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%

243
291
315

372
434
496
558

267
315
364

341
403
465
527

243
291
315

243
291
340

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
243
291
340
364
158
189
221
236

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

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

sets
1
2
2
1
1
1
1
1
2
1
1
1
1
1
2
1
1
1

weight
243
291
340
388
437
460.75
158
189
221
252
284
299.25
310
372
434
496
558
589

%
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
243
291
340
364
173
205
236

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

reps
3
3
3
2
3
3
3
3

sets
1
2
2
4
1
1
2
5

weight
243
291
340
388
158
189
221
252

55%
65%
75%

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

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

267
315
364

%
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
158
189
221
252
243
291
340
388
158
189
221

%
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
243
291
340
388
158
189
221
252
268

%
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
158
189
221
252

%
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
243
291
340
364
158
189
221
236

%
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
158
189
221
236
310
372
434

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
243
291
340
158
189
221

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

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

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

158
189
221
252
284
299
331
243
291
340
388
437
461
509
310
372
434
496
558
589
651

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

4 Squat

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

2 Bench press

3 Dumbbell fly
4 Deadlift

%
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

Bmax

Smax

Dmax

weight
310
372
403
434
158
189
221
252
268
310
372
434
496

310
372
434
465

Sheiko
Monthly training plan #37

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Dumbbell fly
4 Bench press

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

5 Good morning (standing)

3 day (Wednesday)
1 Deadlift

2 Incline Bench press

3 Dip
4 Deadlift from boxes

%
50%
60%
70%
75%

50%
60%
70%
80%

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

2 Dumbbell fly
3 Squat

4 French press
5 Good morning (sitting)

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

50%
60%
70%
75%

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

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

weight
158
189
221
236
243
291
340

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
310
372
434
465

reps
6
5
4
3
2
1
2
3
5
7

sets
1
1
2
2
2
2
2
2
1
1

weight
158
189
221
236
252
268
252
236
205
173

10
5
4
3
3
10
5

5
1
2
2
5
5
5

173
205
221

310
372
434
496

243
291
340
364

###

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

55%
65%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Dumbbell fly
4 Deadlift

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

5 Lunge
5 day (Friday)
1 Squat

2 Bench press

5 Squat

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

6 Good morning (sitting)

3 Dumbbell fly
4 Triceps
week 3

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

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

weight
267
315
364
388
158
189
221
252

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

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

weight
310
372
434
173
205
221

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

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

weight
243
291
340
364
158
189
221
236
252
268
252
236
221
189
158
267
315
364

267
315
364

310
372
434
496

5
5

1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Push up
5 Squat

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

50%
60%
70%

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

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

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

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)

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

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

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

weight
243
291
340
388
158
189
221
252

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

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

weight
310
372
434
465
158
189
221
236
252
268
252
236
221
205
173

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

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

weight
158
189
221
252
243
291
340
364
158
189
205

243
291
340

372
434
496

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

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

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

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

weight
243
291
340
388
437
158
189
221
252

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

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

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

weight
158
189
221
252
284
310
372
434
496
527
158
189
221

%
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
243
291
340
388
158
189
221

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

243
291
340
388

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
158
189
221
236
243
291
340

%
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
310
372
434
465

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
158
189
221
236
252
236
221
189
158

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
243
291
340
388
158
189
221
252

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
310
372
434
465
158
189
205

reps
5
4
3
2
5
4
3
2
2
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
243
291
340
388
158
189
221
252
268
236
205
173

%
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
267
315
364
412
158
189
221
252

%
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
3
2
5
1
1
2
3
5
4

weight
310
372
403
158
189
221
252
268
252

%
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
243
291
340
388
158
189
221
252

%
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
243
291
340
388
173
205
236

%
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
158
189
221
252
268
310
372
434
496
527
496
158
189
221

%
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
243
291
340
388
158
189
221
252
268
252
221
189
158

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 Dumbbell fly
4 Press
5 Pull-up/Chin-up
6 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)

341
403
465
527

243
291
340
364

194
243
267

310
372
434
465

243
291
340

372
434
496
558

194
243
291

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
158
189
221
252
268
252
243
291
340
388
173
205
236

%
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
310
372
434
496
527
158
173
189
205
221
236
252
268
252
236
221
205
189
173
158

reps

sets

weight

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

60%
70%
80%
90%
100%

5 Lunge
6 Abs
5 day (Friday)

372
434
496
558
620

1 Squat

2 Bench press

3 Dip
4 Squat

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

5 Triceps
6 Good morning (sitting)

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

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

243
291
340
388
412
158
189
221
252
267
315
364

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

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

50%
60%
70%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift

5 Leg press

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

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

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

weight
243
291
340
388
158
189
221
252

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

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

weight
310
372
403
158
189
221
236
252
236
221
189
158

243
291
340
364

310
372
434
496

6 Abs
5 day (Friday)
1 Bench press

2 Squat

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

3 Push-up (wide grip)

4 Leg extension
5 Good morning (sitting)

10

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

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

weight
158
189
221
252
243
291
340
364

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

2 Bench press

3 Squat

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

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

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

weight
243
291
340
388
437
158
189
221
252
284
267
315
364

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

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

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

weight
310
372
434
496
558
496
158
189
221
236
252
236
221
189
158

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

65%
75%
85%

403
465
527

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

2 Squat

3 Bench press

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

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

5
10

6
3

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

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

weight
158
189
221
252
243
291
340
388
412
158
189
221

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

2 Bench press

3 Dumbbell fly
4 Dip
5 Squat

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

50%
60%
70%
75%

6 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

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

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

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

weight
243
291
340
388
158
189
221
252
268

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

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

weight
310
372
434
465
158
189
221
236
252
236
221
205
189

243
291
340
364

3 Deadlift

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

10
10
4
4
3
3
10
5
10

1
1
1
1
2
6
5
6
3

173
158
310
372
434
496

%
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
243
291
340
388
412
388
158
189
221
252
243
291
315

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

2 Bench press

3 Squat

4 Good morning (sitting)

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%

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
243
291
340
388
158
189
221
252

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
310
372
434
496
158
189
221
236
252
236
221
205
189
158

%
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
158
189
221
252
243
291
340
388
173
205
236

%
50%
60%

reps
3
2
4
6
4
4
3
2
5

sets
2
4
6
5
1
2
2
4
5

weight
310
372

%
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
158
189
221
252
268
243
291
340
388
173
205
236

%
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
310
372
403
158
189
221
252
236
221
189
158

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
243
291
340
388
173
205
236

reps
5
4
8
4
4
3
2

sets
5
6
5
1
1
2
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
243
291
340
388
158
189
221
252

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
310
372
434
496
158
173
189
205
221
236
252
268
252
236
221
205
189
173
158

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
243
291
340
388
412
158
189
221
252

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
310
372
403
158
189
205

%
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
243
291
340
388
158
189
221
252
268
252

%
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
310
372
434
158
189
221
236

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
243
291
340
388
412
158
189
221
252

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
310
372
434
496

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

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

3 Dumbbell fly
4 Squat

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

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

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

50%
60%
70%
75%

%
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%
60%
70%

5 Good morning (sitting)

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

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%
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%

243
291
340

310
372
434

372
434
496
558

310
372
434
496

243
291
340

310
372
434
465

243
291
340

310
372
434

243
291
315

372
434
496
527

310
372
434
496
527

267
315
364

372
434
496
558

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

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

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

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

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

weight
158
189
221
252
243
291
340
388
173
205
236

%
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
310
372
403
158
189
221
236
252
268
252
236
221
205
189
173
158

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

weight
267
315
364
412
158
189
221
252

%
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
310
372
434
465
158
189
205
434
496
558
620

%
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
158
189
221
252
243
291
340
388
158
189
221

%
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

weight
158
189
221
236
252
236
221
205
189
173
158

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
243
291
340
388
158
189
221
252

reps
5
5
4
3
10
4
3
3
5
8

sets
1
2
4
5
5
2
2
4
6
3

weight
310
372
434

%
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
158
189
221
252
243
291
340
388
412
173
205
236

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

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

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

weight
310
372
434
465
158
189
221
236
252
268
252
236
221
205
189
173
158
403
465
527

%
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
243
291
340
388
158
189
221
252

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
310
372
434
496
158
189
221

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

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

weight
243
291
340
388
412
388
158
189
221
252
268

%
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
158
189
221
252
310
372
434
496
527
173
205
236

%
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
158
189
221
252
243
291
340
388
158
189
221

%
50%
60%
70%
75%

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

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

weight
310
372
434
465

%
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
158
189
221
252
243
291
340
388
173
205
236

%
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
310
372
434
496
158
189
221
236
252
236
221
205
189
173
158

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

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

weight
243
291
340
388
158
189
221
252

reps
6
6
6
4
4
4
3
2
5
10

sets
1
2
4
5
1
1
2
6
6
3

weight
158
189
205

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
243
291
340
388
412
437
158
189
221
252
284
252

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

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

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

weight
158
189
221
236
252
236
221
189
158
310
372
434
496
558

%
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
158
189
221
252
243
291
340
388
173
205
236

%
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
310
372
403

4 Dumbbell fly
5 Bottom up squat
6 Good morning
3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Dumbbell fly
4 Deadlift

50%
60%
70%
80%
85%

5 Leg press
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dip (weighted)
4 Squat

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

5 Good morning (sitting)

6 day (Saturday)
1 Deadlift up to knees

2 Bench press

3 Deadlift off boxes

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

2 Squat

3 Bench press

4 Leg press
5 Good morning
3 day (Wednesday)
1 Bench press

2 Dumbbell fly
3 Deadlift

50%
60%
70%
80%

4 Bottom up squat
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dip (weighted)
4 Squat

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

5 Back extension
6 day (Saturday)
1 Deadlift up to knees

2 Incline bench press

3 Triceps
4 Deadlift from boxes

%
50%
60%
70%

75%
85%
95%

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

2 Squat

3 Bench press

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

2 Bench press

3 Deadlift from boxes

4 Leg press
5 Back extension
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

55%
65%
75%

5 Good morning (sitting)

6 day (Saturday)
1 Deadlift off boxes

2 Bench press

3 Triceps
4 Snatch grip rack pull
(slow eccentric)

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

5 Bottom up squat
5 Abs
week 4
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

5 Abs
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

4 Leg press
5 Back extension
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

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

2 Press
3 Incline Bench press
4 Deadlift off boxes

55%
65%
75%
85%
95%

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

2 Squat

3 Bench press

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

2 Bench press

3 Dumbbell fly
4 Deadlift to knees

50%
60%
70%

5 Leg press
6 Back extension
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

5 Triceps
6 Good morning
6 day (Saturday)
1 Bench press

2 Dip
3 Deadlift

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

5 Bottom up squat
5 Abs
week 6
1 day (Monday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

5 Good morning
3 day (Wednesday)
1 Bench press

2 Deadlift

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

2 Squat

3 Bench press

4 Dumbbell fly
5 Leg press
6 day (Saturday)
1 Deficit deadlift

2 Incline Bench press

3 Dip
4 Snatch grip deadlift

5 Leg press
6 Abs

50%
60%
65%

310
372
434
496
527

243
291
340
388

310
372
434
496

243
291
315

465
527
589

267
315
364

310
372
403

267
315
364

341
403
465
527
589

310
372
434

243
291
340

310
372
434
496

267
315
364

310
372
403

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
267
315
364
412
158
189
221
252

%
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
173
205
236
268
310
372
434
496
158
189
221

%
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
243
291
340
388
158
189
221
252

%
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
310
372
434
465

%
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
158
189
221
252
243
291
340
388
173
205
236

%
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
310
372
434
465
158
189
221
236
252
268
236
205
173

%
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
243
291
340
388
158
189
221
252

%
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
158
189
221
341
403
465
527

%
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
173
205
236
268
243
291
340
388
158
189
221
252

%
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
310
372
434
465
158
189
221
252
372
434
496
558

%
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
267
315
364
412
158
189
221
252
284

%
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
310
372
434
496
158
189
221

%
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
173
205
236
268
243
291
340
388
437
388

%
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
310
372
434
496
158
189
221
252
268
252
236
221
205
189
173
158

%
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
243
291
340
388
158
189
221
252

%
55%
65%
75%
85%

reps
3
3
3
3
4
8
5
5

sets
1
1
2
4
5
5
5
5

weight
341
403
465
527

%
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
173
205
236
268
243
291
340
388
412
158
189
221
252

%
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
310
372
434
158
189
221
252
403
465
527
589

%
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
243
291
340
388
173
205
236
268

reps
3
3
3
3
5
5
5
10
10
8

sets
1
1
2
5
1
1
5
5
5
4

weight
310
372
434
496
158
189
221

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

2 Incline bench press

3 Lats
4 Deadlift off boxes

60%
70%
80%
90%

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

2 Squat

3 Bench press

4 Dumbbell fly
5 Leg curl
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%
60%
65%

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

2 Deadlift from boxes

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

2 Squat

3 Bench press

4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
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

3 Dumbbell fly
4 Squat

50%
60%
70%
80%

5 Good morning (sitting)

6 day (Saturday)
1 Deadlift

2 Bench press

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

2 Squat

3 Dumbbell bench press

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

2 Bench press

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

2 Bench press

3 Dumbbell fly
4 Triceps
5 Squat (deep)
6 Abs
6 day (Saturday)
1 Deadlift off boxes

2 Incline bench press

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

2 Squat

3 Bench press

4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Deadlift from boxes

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%

243
291
340
388

372
434
496
558

243
291
315

243
291
340
388

267
315
364

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

week 1
1 day (Monday)
1 Squat

2 Bench press

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

reps
3
3
3
2
3
3
3
2
8
10

sets
1
2
2
3
1
1
2
3
4
3

weight
243
291
340
364
158
189
221
236

%
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
243
291
340
388
437
460.75-485
158
189
221
252
284
299.25-315
310
372
434
496
558
589-620

%
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
243
291
340
388
158
189
221
252

reps
4
4
4
4
6
3
3
3
3
10

sets
1
1
4
6
5
1
1
2
4
5

weight
310
372
434

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
243
291
340
388
412
158
189
221
252
284
252

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
310
372
434
496
527
158
189
221
252

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
243
291
340
388
158
189
221
252
268

reps
3
3
3
4
3
3
3
2
5

sets
1
2
5
5
1
1
2
6
5

weight
173
205
236

%
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
158
189
221
252
268
243
291
340
388
173
205
236

%
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
158
189
221
252

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
243
291
340
388
412
158
189
221
252

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
243
291
340
388
158
189
221
252

%
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
158
189
221
252

%
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
243
291
340
364
158
189
221
252

%
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
310
372
434
158
189
221
236

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
243
291
340
158
189
221

3 Dumbbell fly
4 Abs
3 day (Wednesday)
1 Squat

2 Bench press

3 Deadlift

5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

55%
65%
75%

5 Good morning (sitting)

6 day (Saturday)
1 Deadlift up to knees

2 Incline Bench press

3 Dip (with weights)
4 Deadlift off boxes

%
50%
60%
70%

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
4 Squat

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

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

2 Dumbbell fly
3 Deadlift

50%
60%
70%
80%

4 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Squat

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

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

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

2 Dumbbell fly
3 Deadlift

50%
60%
70%
75%

4 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Dumbbell fly
4 Good morning (sitting)

267
315
364

341
403
465
527

243
291
340

341
403
465

267
315
364

310
372
434
496

310
372
434
496

267
315
364

310
372
434
465

310
372
434
465

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

2 Bench press

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

5-6-7 day
Competition

WEEK 1
DAY 1 (MON)
reps sets
Squat

Bench Press

Squat

Dumbbell fly
Inc. DB press

FULL

Partial

Raw

5
4

1
1

55%
65%

55.0
65.0

55.0
65.0

55.0
65.0

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

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

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

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

Squat
bench
deadlift

Bench Press
Floor Press
Lat Pull down
Abs

reps sets
3
1
3
2
4
3
6
10

2
4
5
5
5
4

FULL
50.0

Partial
50.0

Raw
50.0

60%
70%

60.0
70.0

60.0
70.0

60.0
70.0

Squat

Bench Press

Deadlift

Bench Press

Dumbbell fly
Squat with Bands
Good Mornings

Triceps
Abs

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

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

FULL
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Partial
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

Raw
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0

100
100
100

reps
5
4
3
3
5
4
3
3
5
5

sets
1
1
2
5
1
1
2
6
1
1

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

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0

4
10
10

4
5
3

75%

75.0

75.0

75.0

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

5
5
4
3
3
3
3
3
4
8

1
1
5
5
1
1
2
4
5
3

55%
65%
75%

55.0
65.0
75.0

55.0
65.0
75.0

55.0
65.0
75.0

65%
75%
85%
95%

65.0
75.0
85.0
95.0

65.0
75.0
85.0
95.0

65.0
75.0
85.0
95.0

DAY 5 (SAT)
Dead to Knees

DAY 3 (WED)

Raw Maxes

100
100
100

DAY 4 (FRI)

Squat

%
50%

Partial gear/Partial ROM

100
100
100

CHANGE ONLY THIS BOX!!!!!!!

DAY 2 (TUES)
Dead on box

Full gear

Floor Press
Rev Band DL

Leg Press
Abs

WEEK 2
DAY 1 (MON)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2
2
2

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

1
5

3
1

90%
50%

90.0
50.0

90.0
50.0

90.0
50.0

4
3
2
5
4
3
2
10
5

1
1
4
1
1
1
4
5
5

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

65.0
75.0
85.0
55.0
65.0
75.0
85.0

65.0
75.0
85.0
55.0
65.0
75.0
85.0

65.0
75.0
85.0
55.0
65.0
75.0
85.0

0
Full gear
Squat
100
bench
100
deadlift
100

Incline Bench
Floor Press
Lat Pull Down
Abs

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

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

DAY 4 (FRI)

Bench Press

reps
5
4
3
2
1
2
5

sets
1
1
2
2
3
2
1

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

FULL
50.0
60.0
70.0
80.0
90.0
80.0
50.0

Partial
50.0
60.0
70.0
80.0
90.0
80.0
50.0

Raw
50.0
60.0
70.0
80.0
90.0
80.0
50.0

1
2
6
6
5
3

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Floor Press
Dumbbell fly
Abs

4
3
2
2
10
8

reps
3

sets
1

%
55%

FULL
55.0

Partial
55.0

Raw
55.0

3
3
2
4
4
4
10
4
4
5

1
2
5
1
1
5
5
1
4
5

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

65.0
75.0
85.0
55.0
65.0
75.0

65.0
75.0
85.0
55.0
65.0
75.0

65.0
75.0
85.0
55.0
65.0
75.0

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

Squat

DAY 5 (SAT)

5
5
4

Deadlift

DAY 3 (WED)
Deadlifts

Bench Press

Dumbbell fly
Rev Band DL

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

Raw Maxes
100.0
100.0
100.0

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
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0

65%
75%

65.0
75.0

65.0
75.0

65.0
75.0

Bench Press

Triceps
Deadlift
Good Mornings

Good Mornings

4
8

4
4

85%

85.0

85.0

85.0

%
55%
65%
75%

FULL
55.0
65.0
75.0

Partial
55.0
65.0
75.0

Raw
55.0
65.0
75.0

WEEK 3
DAY 1 (MON)
Squat

Bench Press

Squat

Dumbbell fly
Good Mornings

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

5
1
1
2

85%
50%
60%
70%

85.0
50.0
60.0
70.0

85.0
50.0
60.0
70.0

85.0
50.0
60.0
70.0

3
5
4
3
3
10
8

6
1
1
1
4
5
4

80%
50%
60%
70%
80%

80.0
50.0
60.0
70.0
80.0

80.0
50.0
60.0
70.0
80.0

80.0
50.0
60.0
70.0
80.0

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

Bench Press

Bench Press

Floor Press
Squat with Bands
Good Mornings

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

2
4
5
5
5

%
50%
60%
65%
55%

FULL
50.0
60.0
65.0
55.0

Partial
50.0
60.0
65.0
55.0

Raw
50.0
60.0
65.0
55.0

65%
75%

65.0
75.0

65.0
75.0

65.0
75.0

Dumbbell fly
Lat Pull Down
Good Mornings

Deadlift

Dead to knees

Bench Press

Deadlift

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

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

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

Raw
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0

reps
5
5
5
4
5

sets
1
1
1
4
1

%
50%
60%
70%
75%
50%

FULL
50.0
60.0
70.0
75.0
50.0

Partial
50.0
60.0
70.0
75.0
50.0

Raw
50.0
60.0
70.0
75.0
50.0

4
3
3
10
5
8

1
2
7
5
5
4

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

3
2
5
5
4
4
7
4
4
10
4

2
4
1
2
5
1
1
2
4
5
5

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

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

DAY 5 (SAT)

DAY 3 (WED)
reps sets
3
1
3
1
3
2
3
4
5
1
4
1
3
2
3
2
3
1
3
1
3
1

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

Partial gear/Partial ROM

100
100
100

Bench Press

Rev Band DL

Triceps
Squats with Bands

Incline Bench
Good Mornings

3
4
5

5
5
5

80%

80.0

80.0

80.0

%
55%
65%
75%
85%
50%

FULL
55.0
65.0
75.0
85.0
50.0

Partial
55.0
65.0
75.0
85.0
50.0

Raw
55.0
65.0
75.0
85.0
50.0

WEEK 4
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Squat

Good Mornings

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

1
2
6
5

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

5
4
3
3
8

1
2
1
4
5

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Lat Pull Down
Abs

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

%
50%
60%
70%
75%

FULL
50.0
60.0
70.0
75.0

Partial
50.0
60.0
70.0
75.0

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

Partial gear/Partial ROM

100
100
100

Raw
50.0
60.0
70.0
75.0
Dumbbell fly
Abs

reps
5
4
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

3
5
4
3
3
2
3
10
8

6
1
1
2
2
3
3
5
4

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

80.0
50.0
60.0
70.0
80.0
85.0
80.0

80.0
50.0
60.0
70.0
80.0
85.0
80.0

80.0
50.0
60.0
70.0
80.0
85.0
80.0

reps
3
3
3
2
3
5
4
4
4
4

sets
1
1
2
5
5
6
1
1
4
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

50%
60%
65%

50.0
60.0
65.0

50.0
60.0
65.0

50.0
60.0
65.0

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Rev Band DL

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

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

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

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

Raw
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0

Dead to Knees

Floor Press
Dumbell OHP
Deadlift

Leg Press

Good Mornings

3
3
2
2

2
2
2
2

85%
95%
105%

85.0
95.0
105.0

85.0
95.0
105.0

85.0
95.0
105.0

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

FULL
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0

Partial
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0

Raw
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0

WEEK 5
DAY 1 (MON)
Squat

Bench Press

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

Dumbbell fly

10

Squat

5
4
3
2
5
10

1
1
1
4
5
4

Good Mornings
Abs

Bench Press

Lat Pull Down

Good Mornings

Partial gear/Partial ROM

100
100
100

Raw Maxes
100.0
100.0
100.0

DO NOT TYPE HERE!!!!

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

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

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

FULL
50.0
60.0
70.0
55.0
65.0
75.0

Partial
50.0
60.0
70.0
55.0
65.0
75.0

Raw
50.0
60.0
70.0
55.0
65.0
75.0

reps sets

FULL

Partial

Raw

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

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0

60%

60.0

60.0

60.0

DAY 2 (TUES)
Dead on box

0
Full gear
Squat
100
bench
100
deadlift
100

DAY 4 (FRI)
Bench Press

Squat

Bench Press

Dumbbell fly
Leg Presses

reps
5
4
3
3

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

5
4
3
3
5
5
5
10
10

1
1
2
6
1
1
4
5
5

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

50.0
60.0
70.0
80.0
50.0
60.0
70.0

50.0
60.0
70.0
80.0
50.0
60.0
70.0

50.0
60.0
70.0
80.0
50.0
60.0
70.0

reps
3
3
3
2
3
2
10

sets
1
1
2
6
5
5
5

%
50%
60%
70%
80%

FULL
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0

DAY 3 (WED)
Deadlift

Bench Press

Dumbbell fly
Rev Band DL

3
3
3
2
5
4
3
3
2
10
3

1
1
2
4
1
1
2
2
4
5
1

DAY 5 (SAT)
Deadlift

Incline Bench
Floor Press
Triceps

Abs

3
3
3
2
8

1
2
2
3
4

70%
80%
90%
100%

70.0
80.0
90.0
100.0

70.0
80.0
90.0
100.0

70.0
80.0
90.0
100.0

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

FULL

Partial

Raw

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

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

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

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

Full gear
100

Partial gear/Partial ROM

100

Raw Maxes
100

bench
deadlift

100
100

100
100

100
100

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

Floor Press
Dumbbell fly

DAY 2 (TUES)

0
Squat

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
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0

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

FULL
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
50.0
60.0
70.0
80.0

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

REST!

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

Bench Press

Dead to Knees

Abs

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

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

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

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

Deads on blocks

Bench Press

Dumbbell fly
Deadlifts

Abs

WEEK 2

0
Squat

Full gear
100

Partial gear/Partial ROM

100

Raw Maxes
100

bench
deadlift

100
100

100
100

100
100

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

Bench Press

Squat

Bench Press

Dumbbell fly
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
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0

reps
3
3
3
3
3
3
4
8

sets

FULL

Partial

Raw

1
1
2
5
5
5
4
3

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

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

DAY 3 (WED)
Bench Press

Deadlifts

Floor Press
Abs

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

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

FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Incline Dumbell Press

Floor Press
Leg Press
Abs

WEEK 3
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Leg Press
Good morning (sitting)

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

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

FULL
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Partial
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Raw
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0

Squat

Bench Press

Dumbbell fly
Good Mornings (standing)

Deadlift

DAY 3 (WED)

Floor Press
Abs

Partial gear/Partial ROM

Raw Maxes

Squat

100

100

100

bench
deadlift

100
100

100
100

100
100

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
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

reps
3
3

sets

FULL

Partial

Raw

1
1

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

3
2
3
3
3
4
4
4
4
6
8

2
5
1
1
4
1
1
2
4
4
3

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

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0

DAY 5 (SAT)

4
3

REST

Deadlifts

Full gear

DAY 4 (FRI)

DAY 2 (TUES)

Bench Press

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

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

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

Raw
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0

Bench Press

Rev Band DL

Good mornings (sitting)

Abs

WEEK 4
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Good Mornings

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

1
2
5
3
4

%
50%
60%
70%
80%
50%

FULL
50.0
60.0
70.0
80.0
50.0

Partial
50.0
60.0
70.0
80.0
50.0

Raw
50.0
60.0
70.0
80.0
50.0

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Bench Press

DAY 3 (WED)

Dumbbell fly
Deadlifts

Abs

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

2
5
4
1
1
2
4
3

%
50%
60%

FULL
50.0
60.0

Partial
50.0
60.0

Raw
50.0
60.0

70%
80%

70.0
80.0

70.0
80.0

70.0
80.0

50%
60%
70%
75%

50.0
60.0
70.0
75.0

50.0
60.0
70.0
75.0

50.0
60.0
70.0
75.0

Partial gear/Partial ROM

100

Raw Maxes
100

bench
deadlift

100
100

100
100

100
100

DAY 4 (FRI)

DAY 2 (TUES)

Bench Press

Full gear
100

DO NOT TYPE HERE!!!!

Squat

REST

0
Squat

Good Mornings (standing)

DAY 5 (SAT)
REST

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

2
3
3

5
1
1

75%
50%
60%

75.0
50.0
60.0

75.0
50.0
60.0

75.0
50.0
60.0

3
2
1
6

2
2
3
3

70%
75%
80%

70.0
75.0
80.0

70.0
75.0
80.0

70.0
75.0
80.0

WEEK 5
DAY 1 (MON)
Bench Press

Deadlifts

Good Mornings

reps sets
3
1

%
50%

FULL
50.0

Partial
50.0

Raw
50.0

1
2
3

60%
70%
75%

60.0
70.0
75.0

60.0
70.0
75.0

60.0
70.0
75.0

3
3

1
2

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

DAY 4 (FRI)

2
5

4
3

70%

70.0

70.0

70.0

DAY 5 (SAT)

DAY 3 (WED)

Bench Press

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

REST
CONTEST!!!!

REST

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

FULL
50.0
60.0
70.0
50.0
60.0
70.0

Partial
50.0
60.0
70.0
50.0
60.0
70.0

Raw
50.0
60.0
70.0
50.0
60.0
70.0

Partial gear/Partial ROM

100
100
100

Raw Maxes
100
100
100

DO NOT TYPE HERE!!!!

3
2
1

DAY 2 (TUES)

Squat

0
Full gear
Squat
100
bench
100
deadlift
100