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Enter your maxes here:
Squat 100
Bench 100
Deadlift 100

Sheiko Advanced Small Load

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How to run the program: Which program to run?

Not competing: Run any amount of Prep cycles, then test new Light to Medium bodywe
Large load:
maxes. Restart. Light to Heavy bodyweig
Competing: Run any amount of Prep cycles plus the Comp cycle. Medium to Heavy bodyw
Medium load:
Adjust the program length so that the last week of the Heavy to Superheavy bod
Comp cycle ends at the competition.
Small load: Heavy to Superheavy bod
Inflating/Deloading: If you feel the weights are too light or heavy,
adjust your maxes so that you achieve a good moderate difficulty
that's heavy but allows you to perform every set with perfect technique.
Keep in mind some workouts are intentionally lighter/easier than others.
Adjusting maxes: If you get a new PR during the program, you can adjust
your maxes to the new value. However, if the competition is
in less than 30 days, it is recommended to keep the old maxes instead.

\/ Click on the sheets below \/

le --> Copy *full details here* - Thanks, Lift

all Load

to run?
Light to Medium bodyweight (men)
Light to Heavy bodyweight (women)
Medium to Heavy bodyweight (men)
Heavy to Superheavy bodyweight (women)
Heavy to Superheavy bodyweight (men)
 Sheiko

Prep period 1 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
75% 2 4 75
2 Bench press 50% 5 1 50 ### 2
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 4 75
3 Chest muscles 65% 8 5 3
4 Lat Mucles 65% 8 5
5 Good morning (sitting) 60% 10 3
4
3 day (Wednesday) % reps sets weight 5
1 Deadlift (Pause below knees) 50% 3 1 50
60% 3 1 60 3 day (Wednesday)
70% 2 1 70 1
75% 2 4 75
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 1
80% 2 4 80
3 Triceps 70% 6 5
4 Leg Ext. + Leg Press (Superset) 70% 6 5
5 Back Extensions 65% 8 4 3
4
5 day (Friday) % reps sets weight 5
1 Squat 50% 4 1 50
60% 4 1 60 5 day (Friday)
70% 4 4 70 1
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 5 75 2
3 Lat muscles 70% 6 5
4 Abs 60% 10 3

6 day (Saturday) % reps sets weight

1 Deficit Deadlift 50% 3 1 50
60% 3 1 60 3
65% 2 4 65 ### 4
2 Incline Bench Press 80% 5 3 ### 5
3 Deadlift from boxes 55% 3 1 55 ###
65% 3 1 65 ### 6 day (Saturday)
75% 3 1 75 1
 85% 2 3 85
4 Triceps 70% 6 5
5 Back Extensions 65% 8 4
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week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Bench press 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 2 4 80
Squat 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
75% 3 4 75
Bench press 55% 3 1 55 3
65% 3 1 65 4
75% 3 4 75 5
Chest muscles 70% 6 5
Back Extensions 65% 8 4 3 day (Wednesday)
1
3 day (Wednesday) % reps sets weight
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 2
80% 2 5 80
Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70 3
75% 2 4 75
Dips 75% 5 5
Lat Muscles 70% 6 5 4
Abs 65% 8 4 5

5 day (Friday) % reps sets weight 5 day (Friday)

Squat 50% 4 1 50 1
60% 3 1 60
70% 3 1 70
80% 2 4 80
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 2 80 3
85% 1 3 85
80% 2 2 80
Triceps 75% 5 5
Chest muscles 70% 6 5 4
Abs 60% 10 3 5

6 day (Saturday) % reps sets weight 6 day (Saturday)

Deadlift (Pause above knees) 50% 3 1 50 1
 60% 3 1 60
65% 3 1 65
75% 2 4 75
Closegrip Bench Press 50% 3 1 50 2
60% 3 1 60 3
70% 3 4 70 4
Deadlift from boxes 55% 3 1 55 5
65% 3 1 65
75% 3 1 75
85% 2 3 85
Triceps 70% 6 5
Back Extensions 65% 8 4
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 2 5 80
Bench press 55% 5 1 55 2
65% 4 1 65
75% 3 1 75
85% 2 4 85
Chest muscles 65% 8 5 3
Dips 75% 5 5 4
Good morning (sitting) 75% 5 5

3 day (Wednesday) % reps sets weight 3 day (Wednesday)

Deficit deadlift 50% 3 1 50 1
60% 3 1 60
65% 3 1 65
70% 2 4 70
Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80 2
Deadlift from boxes 60% 4 1 60
70% 4 1 70
80% 4 4 80
Triceps 70% 6 5
Abs 60% 10 4 3
4
5 day (Friday) % reps sets weight
Squat 55% 5 1 55 5 day (Friday)
65% 4 1 65 1
75% 3 1 75
85% 2 4 85
Bench press 50% 5 1 50
60% 5 1 60 2
70% 5 5 70
Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70 3
80% 3 4 80
Lat Muscles 70% 6 5
Back Extensions 65% 8 4
4
6 day (Saturday) % reps sets weight 5
Deadlift (Pause above knees) 50% 3 1 50
 60% 3 1 60 6 day (Saturday)
65% 3 1 65 1
75% 2 4 75
Incline Bench Press 85% 3 5 85
Chest muscles 65% 8 5 3
Triceps 70% 6 5
Good morning (sitting) 75% 5 5

3
4
week 4
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
Chest muscles 65% 8 5
Good morning (standing) 75% 5 5

3 day (Wednesday) % reps sets weight

Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 1 80
85% 2 1 85
90% 1 2 90
75% 4 1 75
Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 2 75
80% 1 3 80
Lat Muscles 65% 8 5
Good morning (standing) 75% 5 4

5 day (Friday) % reps sets weight

Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
Board press 65% 3 1 65
75% 3 1 75
85% 2 2 85
90% 1 3 90
Chest muscles 65% 8 5
Back Extensions 65% 8 4
6 day (Saturday) % reps sets weight
Bench press 50% 4 1 50
60% 4 1 60
70% 4 5 70
Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
Lat Muscles 70% 6 5
Leg Press 75% 5 5
 Sheiko

Prep period 2 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 5 1 50 1
60% 5 1 60
70% 3 1 70
70% 7 1 70
70% 4 1 70 2
70% 8 1 70
70% 2 1 70
70% 5 1 70
2 Bench press 50% 5 1 50 3
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Chest muscles 65% 8 5 4
4 Triceps 70% 6 5 5
5 Abs 65% 8 4
3 day (Wednesday)
3 day (Wednesday) % reps sets weight 1
1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70 2
80% 3 2 80
85% 2 3 85
2 Bench press 50% 5 1 50
60% 4 1 60 3
70% 3 1 70
80% 3 5 80
3 Lat muscles 70% 6 5
4 Dips 75% 5 5 4
5 Good morning (standing) 75% 5 5 5

5 day (Friday) % reps sets weight 5 day (Friday)

1 Bench press 55% 5 1 55 1
65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Squat 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 3 1 50 3
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Chest muscles 70% 6 5 4
 5 Abs 60% 10 3 5

6 day (Saturday) % reps sets weight 6 day (Saturday)

1 Deadlift from boxes 60% 3 1 60 1
70% 3 1 70
80% 3 2 80
85% 3 3 85
2 Incline Bench Press 85% 3 5 2
3 Lat muscles 70% 6 5 3
4 Back Extensions 65% 8 4 4
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Bench press 55% 5 1 55 1 Squat
65% 4 1 65
75% 3 1 75
85% 2 4 85
Squat 50% 5 1 50 2 Bench press
60% 4 1 60
70% 3 1 70
80% 2 4 80
Bench press 50% 3 1 50 3 Chest muscles
60% 3 1 60 4 Barbell curls
70% 3 1 70 5 Abs
80% 2 4 80
Chest muscles 65% 8 5 3 day (Wednesday)
Good morning (standing) 75% 5 5 1 Deadlift up to knees

3 day (Wednesday) % reps sets weight

Deficit deadlift 50% 3 1 50
60% 3 1 60 2 Bench press
70% 2 4 70
Bench press 50% 4 1 50
60% 4 1 60
70% 4 1 70 3 Deadlift from boxes
75% 4 4 75
Deadlift from boxes 70% 3 1 70
80% 3 2 80
90% 2 2 90 4 Triceps
95% 1 3 95 5 Back extensions
Triceps 70% 6 5
Abs 60% 10 4 5 day (Friday)
1 Squat
5 day (Friday) % reps sets weight
Squat 55% 5 1 55
65% 4 1 65
75% 3 1 75 2 Bench press
85% 2 4 85
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 3 Chest muscles
80% 3 5 80 4 Dips
Squat 50% 3 1 50 5 Abs
60% 3 1 60
70% 3 1 70 6 day (Saturday)
80% 2 4 80 1 Deadlift (Pause below knees)
Chest muscles 70% 6 5
 Good morning (sitting) 75% 5 5

6 day (Saturday) % reps sets weight 2 Incline Bench Press

Deadlift (Pause below knees) 50% 3 1 50 3 Lat muscles
60% 3 1 60 4 Back extensions
70% 3 1 70
75% 2 4 75
Incline Bench Press 85% 3 5
Dips 75% 5 5
Lat muscles 70% 6 5
 week 4
% reps sets weight 1 day (Monday) % reps sets
50% 5 1 50 1 Squat 50% 5 1
60% 4 1 60 60% 4 1
70% 3 1 70 70% 3 1
80% 2 5 80 80% 2 1
55% 5 1 55 90% 1 1
65% 4 1 65 95% 1 1
75% 3 1 75 100% 1 1
85% 2 4 85 105% 1 1
65% 8 5 2 Bench press 50% 5 1
70% 6 5 60% 4 1
75% 5 5 70% 3 1
75% 2 3
% reps sets weight 3 Chest muscles 60% 10 5
50% 3 1 50 4 Back extensions 65% 8 4
60% 3 1 60
70% 3 1 70 3 day (Wednesday) % reps sets
75% 2 4 75 1 Bench press 50% 5 1
50% 5 1 50 60% 4 1
60% 4 1 60 70% 3 1
70% 3 1 70 80% 2 1
80% 2 4 80 90% 1 1
60% 3 1 60 95% 1 1
70% 3 1 70 100% 1 1
80% 3 2 80 105% 1 1
85% 2 3 85 2 Deadlift 50% 5 1
70% 6 5 60% 4 1
65% 8 4 70% 3 1
80% 2 1
% reps sets weight 90% 1 1
50% 5 1 50 95% 1 1
60% 4 1 60 100% 1 1
70% 3 1 70 105% 1 1
75% 2 4 75 3 Dips 80% 4 5
50% 5 1 50 4 Lat muscles 65% 8 4
60% 4 1 60
70% 3 1 70 5 day (Friday) % reps sets
75% 3 5 75 1 Squat 50% 5 1
70% 6 5 60% 4 1
80% 4 5 70% 3 1
60% 10 3 80% 2 5
2 Bench press 50% 5 1
% reps sets weight 60% 4 1
50% 3 1 50 70% 3 1
60% 3 1 60 75% 3 5
70% 3 1 70 3 Squat 50% 4 1
75% 3 4 75 60% 4 1
85% 3 5 70% 4 4
70% 6 5 4 Chest muscles 65% 8 5
65% 8 4 5 Abs 65% 8 4

6 day (Saturday) % reps sets

1 Deadlift up to knees 50% 3 1
60% 3 1
70% 3 1
75% 3 4
2 Bench press 50% 5 1
60% 5 1
70% 5 4
3 Deadlift from boxes 65% 3 1
75% 3 1
85% 2 4
4 Dips 80% 4 5
5 Lat muscles 70% 6 5
6 Back extensions 65% 8 4
weight
50
60
70
80
90
95
100
105
50
60
70
75

weight
50
60
70
80
90
95
100
105
50
60
70
80
90
95
100
105

weight
50
60
70
80
50
60
70
75
 50
60
70

weight
50
60
70
75
50
60
70
65
75
85
 Sheiko

Prep period 3 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 55% 5 1 55 3
65% 4 1 65
75% 3 1 75
85% 2 3 85
2 Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Squat 50% 3 1 50 3
60% 3 1 60 4
70% 3 1 70 5
80% 2 4 80
4 Chest muscles 70% 6 4 3 day (Wednesday)
5 Good morning (standing) 75% 5 5 1

3 day (Wednesday) % reps sets weight

1 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 1 75
80% 2 2 80
85% 1 2 85
75% 3 1 75 2
65% 5 1 65
55% 7 1 55
2 Deadlift from boxes 65% 3 1 65
75% 3 1 75 3
85% 3 2 85 4
90% 2 3 90 5
3 Triceps 70% 6 5
4 Lat muscles 70% 6 5 5 day (Friday)
5 Abs 65% 8 4 1

5 day (Friday) % reps sets weight

2 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
2 Bench press 50% 5 1 50
60% 4 1 60 2
70% 3 1 70
75% 2 5 75
3 Chest muscles 70% 6 5
4 Dips 75% 5 5 3
 5 Good morning (sitting) 75% 5 5 4
5
6 day (Saturday) % reps sets weight
1 Deficit deadlift 50% 3 1 50 6 day (Saturday)
60% 3 1 60 1
70% 2 4 70
2 Incline Bench Press 85% 3 5
3 Deadlift (Pause above knees) 50% 3 1 50
60% 3 1 60 2
70% 3 1 70
75% 2 4 75
4 Lat muscles 70% 6 5 3
4 Back Extensions 65% 8 4 4
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1 Squat
60% 4 1 60
70% 3 1 70
80% 3 4 80
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 2 Bench press
80% 3 5 80
Chest muscles 65% 8 4
Barbell curls 65% 8 5
Good morning (standing) 75% 5 5 3 Chest muscles
4 Triceps
3 day (Wednesday) % reps sets weight 5 Abs
Bench press 50% 5 1 50
60% 4 1 60 3 day (Wednesday)
70% 3 1 70 1 Deadlift
80% 3 2 80
85% 2 2 85
80% 3 1 80
70% 5 1 70 2 Bench press
60% 7 1 60
50% 9 1 50
Deadlift 50% 4 1 50
60% 4 1 60
70% 4 1 70
80% 4 4 80 3 Deadlift from boxes
Triceps 70% 6 5
Lat muscles 70% 6 5
Abs 60% 10 4
4 Lat muscles
5 day (Friday) % reps sets weight 5 Good morning (standing)
Squat 50% 5 1 50
60% 5 1 60 5 day (Friday)
65% 3 1 65 1 Squat
65% 7 1 65
65% 4 1 65
65% 8 1 65
65% 2 1 65
65% 6 1 65
Bench press 50% 5 1 50
60% 4 1 60 2 Bench press
70% 3 1 70
80% 2 5 80
Dips 80% 4 5
 Chest muscles 70% 6 4 3 Chest muscles
Back Extensions 75% 5 5 4 Dips

6 day (Saturday) % reps sets weight 6 day (Saturday)

Deadlift (Pause above knees) 50% 3 1 50 1 Deadlift
60% 3 1 60
70% 3 1 70
75% 2 4 75
Closegrip Bench Press 50% 3 1 50 2 Press
60% 3 1 60 3 Lat muscles
70% 3 4 70 4 Back extensions
Good morning (sitting) 75% 5 5
Leg press 70% 6 5
 week 4
% reps sets weight 1 day (Monday) % reps sets
50% 5 1 50 1 Bench press 50% 5 1
60% 4 1 60 60% 4 1
70% 3 1 70 70% 3 1
80% 3 2 80 80% 3 4
85% 2 2 85 2 Squat 50% 5 1
80% 3 2 80 60% 4 1
50% 5 1 50 70% 3 1
60% 4 1 60 80% 2 4
70% 3 1 70 3 Bench press 50% 4 1
80% 3 5 80 60% 4 1
65% 8 4 70% 4 4
70% 6 5 4 Chest muscles 70% 6 4
60% 10 3 5 Good morning (sitting) 75% 5 5

% reps sets weight 3 day (Wednesday) % reps sets

55% 3 1 55 1 Deficit deadlift 50% 3 1
65% 3 1 65 60% 3 1
75% 3 1 75 65% 3 2
85% 2 4 85 70% 2 3
50% 5 1 50 2 Bench press 50% 5 1
60% 4 1 60 60% 4 1
70% 3 1 70 70% 3 1
80% 3 2 80 75% 2 4
85% 2 3 85 3 Deadlift from boxes 70% 3 1
80% 3 2 80 80% 3 1
65% 3 1 65 90% 2 2
75% 3 1 75 95% 1 3
85% 2 2 85 4 Triceps 70% 6 5
95% 1 3 95 5 Good morning (sitting) 75% 5 4
70% 6 5
75% 5 5 5 day (Friday) % reps sets
1 Squat 50% 5 1
% reps sets weight 60% 4 1
50% 5 1 50 70% 3 1
60% 5 1 60 80% 2 5
70% 3 1 70 2 Bench press 50% 6 1
70% 5 1 70 60% 6 1
70% 7 1 70 70% 6 5
70% 6 1 70 3 Chest muscles 70% 6 5
70% 4 1 70 4 Lat muscles 70% 6 5
50% 5 1 50 5 Abs 60% 10 4
60% 4 1 60
70% 3 1 70 6 day (Saturday) % reps sets
75% 3 5 75 1 Deadlift (Pause below knees) 50% 3 1
70% 6 5 60% 3 1
75% 5 5 70% 3 1
75% 2 4
% reps sets weight 2 Incline Bench Press 85% 3 5
50% 3 1 50 3 Deadlift from boxes 65% 3 1
60% 3 1 60 75% 3 1
70% 3 1 70 85% 3 4
80% 2 4 80 4 Dips 75% 5 5
75% 5 5 5 Triceps 70% 6 5
70% 6 5
65% 8 4
weight
50
60
70
80
50
60
70
80
50
60
70

weight
50
60
65
70
50
60
70
75
70
80
90
95

weight
50
60
70
80
50
60
70

weight
50
60
70
75

65
75
85
 Sheiko
Comp period (5 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Bench press 55% 5 1 55 1
65% 4 1 65
75% 3 1 75
85% 2 3 85
2 Squat 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 3 4 80
3 Bench press 50% 5 1 50 3
60% 4 1 60 4
70% 3 1 70
80% 2 4 80 3 day (Wednesday)
4 Chest muscles 65% 8 4 1
5 Back Extensions 65% 8 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 1 60
70% 2 4 70
2 Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 3 4 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 2 2 80
90% 1 3 90 3
4 Lat Muscles 65% 8 4 4
5 Dips 80% 4 5
5 day (Friday)
5 day (Friday) % reps sets weight 1
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 3 85
2 Bench press 50% 3 1 50
60% 3 1 60 2
70% 3 1 70
80% 2 2 80
85% 2 3 85
80% 2 2 80 3
3 Chest muscles 70% 6 5 4
4 Triceps 70% 6 4
 6 day (Saturday)
6 day (Saturday) % reps sets weight 1
1 Incline Bench Press 85% 3 5 2
2 Deadlift from boxes 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 3 85 3
3 Lat muscles 70% 6 4 4
4 Good morning (standing) 80% 4 4
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 3 1 50 1 Squat
60% 3 1 60
70% 3 1 70
75% 2 3 75
Bench press 50% 3 1 50 2 Bench press
60% 3 1 60
70% 3 1 70
75% 2 3 75
Chest muscles 70% 6 4 3 Chest muscles
Back Extensions 65% 8 3 4 Back Extensions

3 day (Wednesday) % reps sets weight 3 day (Wednesday)

Bench press 50% 3 1 50 1 Deadlift up to knees
60% 3 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90 2 Bench press
95% 1 1 95
100% 1 1 100
Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70 3 Deadlift
80% 2 1 80
90% 1 1 90
95% 1 1 95
100% 1 1 100 4 Lat muscles
Triceps 70% 6 4 5 Abs
Abs 65% 8 3
5 day (Friday)
5 day (Friday) % reps sets weight 1 Squat
Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 1 80 3 Bench press
90% 1 1 90
95% 1 1 95
100% 1 1 100
Bench press 50% 3 1 50 3 Triceps
60% 3 1 60 4 Good morning (sitting)
70% 3 1 70
75% 2 3 75 6 day (Saturday)
Chest muscles 70% 6 4 1 Incline Bench Press
Good morning (standing) 80% 4 4 2 Deadlift from boxes
6 day (Saturday) % reps sets weight
Press 75% 5 5
Deadlift up to knees 50% 3 1 50 3 Lat muscles
60% 3 1 60 4 Dips
70% 3 1 70
75% 2 3 75
Lat muscles 70% 6 4
Dips 80% 4 4
 week 4
% reps sets weight 1 day (Monday) % reps sets weight
55% 3 1 55 1 Squat 50% 3 1 50
65% 3 1 65 60% 3 1 60
75% 2 2 75 70% 3 1 70
85% 1 4 85 80% 2 4 80
50% 3 1 50 2 Bench press 50% 3 1 50
60% 3 1 60 60% 3 1 60
70% 3 1 70 70% 3 1 70
80% 3 4 80 80% 2 2 80
70% 6 4 85% 1 3 85
65% 8 4 3 Chest muscles 60% 6 4
4 Good morning (sitting) 80% 4 4
% reps sets weight
50% 3 1 50 3 day (Wednesday) % reps sets weight
60% 3 1 60 1 Bench press 50% 3 1 50
70% 3 1 70 60% 3 1 60
75% 2 3 75 70% 3 1 70
50% 3 1 50 80% 2 2 80
60% 3 1 60 2 Deadlift 50% 2 1 50
70% 3 1 70 60% 2 1 60
80% 2 2 80 70% 2 3 70
85% 1 3 85 3 Lat muscles 70% 6 3
50% 3 1 50 4 Abs 65% 8 3
60% 3 1 60
70% 3 1 70 5 day (Friday) % reps sets weight
80% 2 4 80 1 Squat 50% 3 1 50
70% 6 4 60% 3 1 60
65% 8 3 70% 2 2 70
75% 1 3 75
% reps sets weight 2 Bench press 50% 3 1 50
50% 3 1 50 60% 3 1 60
60% 3 1 60 70% 3 1 70
70% 3 1 70 75% 2 3 75
80% 2 4 80 3 Back Extensions 70% 6 3
50% 3 1 50
60% 3 1 60 6 day (Saturday) % reps sets weight
70% 3 1 70 Rest
80% 2 5 80
70% 6 5
80% 4 4

% reps sets weight

85% 3 5
55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 3 85
70% 6 4
80% 4 4
week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 3 75
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 3 70
4 Abs 65% 8 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 2 1 60
70% 1 3 70
2 Bench press 50% 3 1 50
60% 3 1 60
70% 2 3 70

5-6-7 day

Competition