Enter your maxes here:

Squat
400
Bench
290
Deadlift
555

Volume Calculations
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
25000
23560
35080
25080
108720

Bench
29435
24998
37903
21692
114028

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
22700
24040
23720
23920
26080
23920
144380

Bench
39513
31726
37222
29812
35511
29812
203595

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
22580
24160
20460
14120
23240
104560

Bench
23099
29000
25187
25071
27753
130109

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
22800
25800
16200
11080
3720
79600

Bench
13746
18923
17748
13079
5423
68919

#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
19500
25880
22060
23200
90640

Bench
20402
19880
20735
27405
88421

#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
32360
23560
28760
23240
107920

Bench
34452
25767
42500
23809
126527

#31

Squat

Bench

Dead

Squat

Bench

MS Prep
1
2
3
4
Total

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

35560
23360
22480
23520
104920

34452
19242
43341
17371
114405

#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
15880
21580
11160
3720
52340

Bench
12079
20880
12717
5858
51533

#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
19500
### 25900
29600
22240
97240

Bench
22374
19967
33191
22446
97977

#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
18540
25480
16740
23200
83960

Bench
15559
21562
21228
27405
85753

#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
22460
25480
21960
37160
107060

Bench
36105
24708
30740
28217
119770

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
37074
26085
44345
37407
144911

91509
74643
117328
84179
367659

Dead
36297
33522
41625
27362
29804
27362
195971

98510
89288
102567
81094
91394
81094
543945

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%

Dead
26862
18315
24753
20979
25086
115995

72541
71475
70400
60170
76079
350664

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%

Dead
24642
27473
17982
7049
5162
82307

61188
72195
51930
31208
14305
230825

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%

Dead
21812
20591
18093
12321
72816

61713
66350
60888
62926
251877

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%

Dead
25530
22533
25114
10268
83444

92342
71860
96373
57317
317891

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

Dead

Dead
68.9%
67.1%
70.1%
71.7%
69.6%

19869
16511
16872
6938
60190

89881
59113
82693
47829
279515

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%

Dead
5106
15596
9324
5273
35298

33065
58056
33201
14851
139171

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%

Dead
25974
21423
24864
10268
82529

67848
67290
87655
54954
277745

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%

Dead
18093
19703
15096
12321
65213

52192
66744
53064
62926
234926

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%

Dead
24753
14930
23005
24170
86858

83318
65118
75705
89547
313688

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
145
174
203
218
200
240
280
145
174
203

%
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
278
333
389
416

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
145
174
203
218
232
218
203
174
145

reps
5

sets
1

weight
200

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%

305
361
416
472

200
240
280
300

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

240
280
320
145
174
203
232

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
278
333
389
416
145
174
189

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
200
240
280
320
145
174
203
232
218
189
160

reps
5
4
3
2

sets
1
1
2
4

weight
220
260
300
340

180
220
240

305
361
416
444

200
240
280

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

145
174
203
232

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
278
333
361
145
174
203
232
247
232

%
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
200
240
280
320
145
174
203
232

%
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
200
240
280
320
160
189
218

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

200
240
280
320

333
389
444
500

5 Front squat

40%
50%
60%

5
4
3
5

2
2
3
5

160
200
240

%
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
145
174
203
232
247
278
333
389
444
472
444
145
174
203

%
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
200
240
280
320
145
174
203
232
247
232
203
174
145

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

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
145
174
203
232
200
240
280
320
145
174
203

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
278
333
389
444
145
174
203
218
232
247
232
218
203
189
174
160
145

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
200
240
280
320
145
174
203
232

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
200
240
280
320
360
145
174
203
232

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
278
333
389
416
145
174
203
218
232
218
203
174
145

%
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
145
174
203
232
200
240
280
160
189
218

%
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
200
240
280
320
145
174
203
232
200
240
260
160
189
218

%
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
278
333
389
444
472
145
174
203
218
232
247
232
218
203
189
174
160
145

%
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
145
174
203
232
200
240
280
320
340
320
145
174
203

%
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
200
240
280
320
340
360
145
174
203
232
247
232

%
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
145
174
203
232
247
278
333
389
444
472
160
189
218

%
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
200
240
280
320
145
174
203

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

220
260
300

333
389
444
500

200
240
280

200
240
280
320

278
333
389
444

361
416
472

200
240
280
320

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
145
174
203
232
247
200
240
280
145
174
189

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
278
333
389
145
174
203
218
232
247
232
218
203
189
174
160
145

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
200
240
280
320
340
145
174
203
232

%
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
145
174
203
232
261
200
240
280
320
160
189
218

%
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
278
333
361
145
174
203
218
232
247
218
189
160

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
200
240
280
320
340

%
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
145
174
203
232
200
240
280
160
189
203

%
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
278
333
389
444
145
160
174
189
203
218
232
247
232
218
203
189
174
160
145
333
389
444
500

%
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
145
174
203
232
200
240
280
320
340
320
145
174
203

%
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
200
240
280
320
360
320
145
174
203
232
247

%
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
145
174
203
232
261
232
278
333
389
444
500

%
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
200
240
280
320
160
189
218

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%

200
240
260

333
389
444
500

220
260
300

305
361
416
472

200
240
260

200
240
280

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
200
240
280
300
145
174
203
218

%
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
200
240
280
320
360
380
145
174
203
232
261
275.5
278
333
389
444
500
527.25

%
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
200
240
280
300
160
189
218

%
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
200
240
280
320
145
174
203
232

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

220
260
300

%
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
145
174
203
232
200
240
280
320
145
174
203

%
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
200
240
280
320
145
174
203
232
247

%
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
145
174
203
232

%
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
200
240
280
300
145
174
203
218

%
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
145
174
203
218
278
333
389

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
200
240
280
145
174
203

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

145
174
203
232
261
276
305
200
240
280
320
360
380
420
278
333
389
444
500
527
583

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
278
333
361
389
145
174
203
232
247
278
333
389
444

278
333
389
416

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
145
174
203
218
200
240
280

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
278
333
389
416

reps
6
5
4
3
2
1
2
3
5
7

sets
1
1
2
2
2
2
2
2
1
1

weight
145
174
203
218
232
247
232
218
189
160

10
5
4
3
3
10
5

5
1
2
2
5
5
5

160
189
203

278
333
389
444

200
240
280
300

###

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
220
260
300
320
145
174
203
232

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
278
333
389
160
189
203

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
200
240
280
300
145
174
203
218
232
247
232
218
203
174
145
220
260
300

220
260
300

278
333
389
444

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
200
240
280
320
145
174
203
232

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
278
333
389
416
145
174
203
218
232
247
232
218
203
189
160

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
145
174
203
232
200
240
280
300
145
174
189

200
240
280

333
389
444

###
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
200
240
280
320
360
145
174
203
232

%
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
145
174
203
232
261
278
333
389
444
472
145
174
203

%
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
200
240
280
320
145
174
203

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

200
240
280
320

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
145
174
203
218
200
240
280

%
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
278
333
389
416

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
145
174
203
218
232
218
203
174
145

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
200
240
280
320
145
174
203
232

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
278
333
389
416
145
174
189

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
200
240
280
320
145
174
203
232
247
218
189
160

%
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
220
260
300
340
145
174
203
232

%
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
278
333
361
145
174
203
232
247
232

%
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
200
240
280
320
145
174
203
232

%
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
200
240
280
320
160
189
218

%
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
145
174
203
232
247
278
333
389
444
472
444
145
174
203

%
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
200
240
280
320
145
174
203
232
247
232
203
174
145

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 Dumbbell fly
4 Push up (wide grip)
5 Pistol squat
6 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)

305
361
416
472

200
240
280
300

160
200
220

278
333
389
416

200
240
280

333
389
444
500

160
200
240

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
145
174
203
232
247
232
200
240
280
320
160
189
218

%
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
278
333
389
444
472
145
160
174
189
203
218
232
247
232
218
203
189
174
160
145

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)

333
389
444
500
555

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

200
240
280
320
340
145
174
203
232
220
260
300

###
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
200
240
280
320
145
174
203
232

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
278
333
361
145
174
203
218
232
218
203
174
145

200
240
280
300

278
333
389
444

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
145
174
203
232
200
240
280
300

###
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
200
240
280
320
360
145
174
203
232
261
220
260
300

%
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
278
333
389
444
500
444
145
174
203
218
232
218
203
174
145

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

2 Bench press

3 Dumbbell fly
4 Deadlift from boxes

65%
75%
85%

361
416
472

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
145
174
203
232
200
240
280
320
340
145
174
203

###
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
200
240
280
320
145
174
203
232
247

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
278
333
389
416
145
174
203
218
232
218
203
189
174

200
240
280
300

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

160
145
278
333
389
444

%
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
200
240
280
320
340
320
145
174
203
232
200
240
260

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
200
240
280
320
145
174
203
232

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
278
333
389
444
145
174
203
218
232
218
203
189
174
145

%
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
145
174
203
232
200
240
280
320
160
189
218

%
50%
60%

reps
3
2
4
6
4
4
3
2
5

sets
2
4
6
5
1
2
2
4
5

weight
278
333

%
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
145
174
203
232
247
200
240
280
320
160
189
218

%
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
278
333
361
145
174
203
232
218
203
174
145

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
200
240
280
320
160
189
218

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
200
240
280
320
145
174
203
232

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
278
333
389
444
145
160
174
189
203
218
232
247
232
218
203
189
174
160
145

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
200
240
280
320
340
145
174
203
232

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
278
333
361
145
174
189

%
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
200
240
280
320
145
174
203
232
247
232

%
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
278
333
389
145
174
203
218

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
200
240
280
320
340
145
174
203
232

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
278
333
389
444

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%

200
240
280

278
333
389

333
389
444
500

278
333
389
444

200
240
280

278
333
389
416

200
240
280

278
333
389

200
240
260

333
389
444
472

278
333
389
444
472

220
260
300

333
389
444
500

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
145
174
203
232
200
240
280
320
160
189
218

%
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
278
333
361
145
174
203
218
232
247
232
218
203
189
174
160
145

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
220
260
300
340
145
174
203
232

%
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
278
333
389
416
145
174
189
389
444
500
555

%
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
145
174
203
232
200
240
280
320
145
174
203

%
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
145
174
203
218
232
218
203
189
174
160
145

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
200
240
280
320
145
174
203
232

reps
5
5
4
3
10
4
3
3
5
8

sets
1
2
4
5
5
2
2
4
6
3

weight
278
333
389

%
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
145
174
203
232
200
240
280
320
340
160
189
218

%
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
278
333
389
416
145
174
203
218
232
247
232
218
203
189
174
160
145
361
416
472

%
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
200
240
280
320
145
174
203
232

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
278
333
389
444
145
174
203

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
200
240
280
320
340
320
145
174
203
232
247

%
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
145
174
203
232
278
333
389
444
472
160
189
218

%
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
145
174
203
232
200
240
280
320
145
174
203

%
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
278
333
389
416

%
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
145
174
203
232
200
240
280
320
160
189
218

%
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
278
333
389
444
145
174
203
218
232
218
203
189
174
160
145

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
200
240
280
320
145
174
203
232

reps
6
6
6
4
4
4
3
2
5
10

sets
1
2
4
5
1
1
2
6
6
3

weight
145
174
189

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
200
240
280
320
340
360
145
174
203
232
261
232

%
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
145
174
203
218
232
218
203
174
145
278
333
389
444
500

%
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
145
174
203
232
200
240
280
320
160
189
218

%
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
278
333
361

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%

278
333
389
444
472

200
240
280
320

278
333
389
444

200
240
260

416
472
527

220
260
300

278
333
361

220
260
300

305
361
416
472
527

278
333
389

200
240
280

278
333
389
444

220
260
300

278
333
361

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
220
260
300
340
145
174
203
232

%
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
160
189
218
247
278
333
389
444
145
174
203

%
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
200
240
280
320
145
174
203
232

%
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
278
333
389
416

%
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
145
174
203
232
200
240
280
320
160
189
218

%
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
278
333
389
416
145
174
203
218
232
247
218
189
160

%
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
200
240
280
320
145
174
203
232

%
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
145
174
203
305
361
416
472

%
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
160
189
218
247
200
240
280
320
145
174
203
232

%
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
278
333
389
416
145
174
203
232
333
389
444
500

%
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
220
260
300
340
145
174
203
232
261

%
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
278
333
389
444
145
174
203

%
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
160
189
218
247
200
240
280
320
360
320

%
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
278
333
389
444
145
174
203
232
247
232
218
203
189
174
160
145

%
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
200
240
280
320
145
174
203
232

%
55%
65%
75%
85%

reps
3
3
3
3
4
8
5
5

sets
1
1
2
4
5
5
5
5

weight
305
361
416
472

%
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
160
189
218
247
200
240
280
320
340
145
174
203
232

%
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
278
333
389
145
174
203
232
361
416
472
527

%
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
200
240
280
320
160
189
218
247

reps
3
3
3
3
5
5
5
10
10
8

sets
1
1
2
5
1
1
5
5
5
4

weight
278
333
389
444
145
174
203

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%

200
240
280
320

333
389
444
500

200
240
260

200
240
280
320

220
260
300

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
200
240
280
300
145
174
203
218

%
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
200
240
280
320
360
380-400
145
174
203
232
261
275.5-290
278
333
389
444
500
527.25-555

%
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
200
240
280
320
145
174
203
232

reps
4
4
4
4
6
3
3
3
3
10

sets
1
1
4
6
5
1
1
2
4
5

weight
278
333
389

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
200
240
280
320
340
145
174
203
232
261
232

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
278
333
389
444
472
145
174
203
232

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
200
240
280
320
145
174
203
232
247

reps
3
3
3
4
3
3
3
2
5

sets
1
2
5
5
1
1
2
6
5

weight
160
189
218

%
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
145
174
203
232
247
200
240
280
320
160
189
218

%
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
145
174
203
232

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
200
240
280
320
340
145
174
203
232

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
200
240
280
320
145
174
203
232

%
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
145
174
203
232

%
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
200
240
280
300
145
174
203
232

%
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
278
333
389
145
174
203
218

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

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

weight
200
240
280
145
174
203

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)

220
260
300

305
361
416
472

200
240
280

305
361
416

220
260
300

278
333
389
444

278
333
389
444

220
260
300

278
333
389
416

278
333
389
416

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

reps sets
5
1

%
50%

FULL
50.0

Partial
50.0

Raw
50.0

100
100
100

100
100
100

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

Full gear

Partial gear/Partial ROM

Raw Maxes

DAY 5 (SAT)
Dead to Knees

DAY 3 (WED)

Raw Maxes

DAY 4 (FRI)

Squat

%
50%

Partial gear/Partial ROM

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

4
3
2

1
2
2

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

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

Squat
bench
deadlift

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

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

0
Squat
bench
deadlift

Full gear
100
100
100

Partial gear/Partial ROM

100
100
100

Raw Maxes
100.0
100.0
100.0

Squat

DAY 5 (SAT)

5
5
4

DAY 3 (WED)

Bench Press

Dumbbell fly
Rev Band DL

Good Mornings

100.0
100.0
100.0

DAY 4 (FRI)

Deadlift

Deadlifts

100
100
100

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on Box

100
100
100

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

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

FULL
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%
85%

65.0
75.0
85.0

65.0
75.0
85.0

65.0
75.0
85.0

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
55.0
65.0
75.0

85%
50%

85.0
50.0

85.0
50.0

85.0
50.0

Bench Press

Triceps
Deadlift
Good Mornings

WEEK 3
DAY 1 (MON)
Squat

Bench Press

2
5

5
1

DO NOT TYPE HERE!!!!

Squat

Dumbbell fly
Good Mornings

4
3

1
2

60%
70%

60.0
70.0

60.0
70.0

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

DAY 4 (FRI)
Squat

Bench Press

DAY 2 (TUES)
Dead on box

Bench Press

Floor Press
Squat with Bands
Good Mornings

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

2
4
5
5
5

%
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

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

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

%
55%
65%
75%
85%
50%

FULL
55.0
65.0
75.0
85.0
50.0

Partial
55.0
65.0
75.0
85.0
50.0

Raw
55.0
65.0
75.0
85.0
50.0

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

0
Squat
bench
deadlift

Full gear
100
100
100

Partial gear/Partial ROM

100
100
100

Raw Maxes
100.0
100.0
100.0

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

reps
5
5
5
4
5

Bench Press

Rev Band DL

Triceps
Squats with Bands

WEEK 4
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Squat

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

50%

50.0

50.0

50.0

DO NOT TYPE HERE!!!!

DAY 4 (FRI)

Good Mornings

4
3
3
8

2
1
4
5

60%
70%
80%

60.0
70.0
80.0

60.0
70.0
80.0

60.0
70.0
80.0

Squat

DAY 2 (TUES)
Bench Press
Dead on box

Floor Press
Lat Pull Down
Abs

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

%
50%
60%
70%
75%

FULL
50.0
60.0
70.0
75.0

Partial
50.0
60.0
70.0
75.0

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

0
Squat
bench
deadlift

Full gear
100
100
100

Partial gear/Partial ROM

100
100
100

Raw Maxes
100.0
100.0
100.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

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
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

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

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

FULL
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

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

Dead to Knees

Floor Press
Dumbell OHP
Deadlift

Leg Press

WEEK 5
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly

10

Squat

5
4
3
2
5
10

1
1
1
4
5
4

Good Mornings
Abs

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Bench Press

reps
5
4
3

sets
1
1
2

%
50%
60%
70%

FULL
50.0
60.0
70.0

DAY 2 (TUES)
Dead on box

Bench Press

Lat Pull Down

Good Mornings

Squat
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%
70%
80%
90%
100%

60.0
70.0
80.0
90.0
100.0

60.0
70.0
80.0
90.0
100.0

60.0
70.0
80.0
90.0
100.0

Bench Press

Dumbbell fly
Leg Presses

80%

80.0

80.0

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

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

DAY 5 (SAT)
Deadlift

Incline Bench
Floor Press
Triceps

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

%
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

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%
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

0
Squat

Full gear
100

Partial gear/Partial ROM

100

Raw Maxes
100

bench
deadlift

100
100

100
100

100
100

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

DO NOT TYPE HERE!!!!

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

Squat

Bench Press

Dumbbell fly

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

%
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

Good Mornings (sitting)

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

reps

sets

FULL

Partial

Raw

3
3
3
3
3
3
4
8

1
1
2
5
5
5
4
3

50%
60%
70%
80%

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

50.0
60.0
70.0
80.0

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

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

reps
3
3
3
2
3
3
3
4
4
4
4
6
8

Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0

sets

FULL

Partial

Raw

1
1

50%
60%

50.0
60.0

50.0
60.0

50.0
60.0

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

0
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
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)

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

Partial gear/Partial ROM

100
100
100

Raw Maxes
100
100
100

DAY 5 (SAT)
REST

WEEK 5
DAY 1 (MON)
Bench Press

Deadlifts

Good Mornings

reps sets
3
1

%
50%

FULL
50.0

Partial
50.0

Raw
50.0

DO NOT TYPE HERE!!!!

3
2
1

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)

REST

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

REST
CONTEST!!!!

DAY 2 (TUES)

Squat

0
Full gear
Squat
100
bench
100
deadlift
100

%
50%
60%
70%

FULL
50.0
60.0
70.0

Partial
50.0
60.0
70.0

Raw
50.0
60.0
70.0

Bench Press

3
3
2

1
2
3

50%
60%
70%

50.0
60.0
70.0

50.0
60.0
70.0

50.0
60.0
70.0