Sheiko - Xls 1

Enter your maxes here:
Squat
180
Bench
105
Deadlift
220
#29 - Is supposed to be an introductory prep cycle, it has lower intensity decent volume good for reinforcing motor patter
#37 - Is slightly more volume than 29 and higher intensity in certain weeks, the distribution of exercises is pretty balanced
#30 - Is supposedly for beginners as the volume is very high with avg intensity, its used for a LOT of repition.
#31 - Seems like the same case as #30, very very high volume
#40 - Similar to #30, lots of emphasis on LARGE bench pyramids (not sure if its an actual template, seems to have strang
#32 - Peaking cycle, intended for the realisation of gains after prep cycles (super compensation)
#39 - Lower volume than #37, more emphasis on benching and rack pulls.
CMS - 4 day a week Sheiko cycle, average tonnage is I think not as high as #30 (at work cant check) but the frequency wi
MSIC - 5 day a week sheiko cycle, deadlift 2x a week, high intensity mixed in
Read more:http://prorawpowerlifting.proboards.com/index.cgi?board=advice&action=display&thread=596#ixzz1Zx76b5Sr
29>30>31>32 is pretty crazy, its purpose is meant to be reinforcement of motor patterns for athletes who dont have good
Read more:http://prorawpowerlifting.proboards.com/index.cgi?board=advice&action=display&thread=596#ixzz1Zx7yIG1o
e good for reinforcing motor patterns.

ution of exercises is pretty balanced.
d for a LOT of repition.
ual template, seems to have strange assistances listed)
rk cant check) but the frequency will get to you.
ixzz1Zx76b5Sr
rns for athletes who dont have good neuromuscular effeciency (current max does not stress the CNS but is physically difficult)
ixzz1Zx7yIG1o
S but is physically difficult)
Volume Calculations
MS Prep
1
2
3
4
Total
Reps
Squat
92
86
131
88
397
Poundage
Squat
11250
10602
15786
11286
48924
Bench
10658
9051
13724
7854
41286
Dead
14696
10340
17578
14828
57442
36604
29993
47088
33968
147652
Squat
10215
10818
10674
10764
11736
10764
64971
Bench
14306
11487
13477
10794
12857
10794
73715
Dead
14388
13288
16500
10846
11814
10846
77682
38909
35593
40651
32404
36407
32404
216368
Squat
10161
10872
9207
6354
10458
47052
Bench
8363
10500
9119
9077
10049
47108
Dead
10648
7260
9812
8316
9944
45980
29172
28632
28138
23747
30451
140140
212
253
192
125
60
842
Squat
10260
11610
7290
4986
1674
35820
Bench
4977
6851
6426
4736
1964
24953
Dead
9768
10890
7128
2794
2046
32626
25005
29351
20844
12516
5684
93399
Dead
55
52
48
30
185
237
259
225
260
981
Squat
8775
11646
9927
10440
40788
Bench
7387
7198
7508
9923
32015
Dead
8646
8162
7172
4884
28864
24808
27006
24607
25247
101667
Bench
180
133
220
119
652
Dead
63
59
60
26
208
362
281
386
228
1257
Squat
14562
10602
12942
10458
48564
Bench
12474
9329
15388
8621
45812
Dead
10120
8932
9955
4070
33077
37156
28863
38285
23149
127453
Bench
182
98
Dead
51
44
367
230
Squat
16002
10512
Bench
12474
6967
Dead
7876
6545
36352
24024
Bench
150
127
200
106
583
Dead
97
70
114
94
375
Bench
204
163
191
148
186
148
1040
Dead
90
83
107
69
78
69
496
MS Prep3
1
2
3
4
5
Total
Squat
80
91
84
85
95
85
520
347
Squat
80
91
73
51
83
378
Bench
114
148
126
127
137
652
Dead
67
46
62
51
62
288
MS Comp
1
2
3
4
5
Total
Squat
82
92
58
41
15
288
Bench
67
92
87
65
30
341
Dead
63
69
47
19
15
213
#29
1
2
3
4
Total
Squat
74
101
77
90
342
Bench
108
106
100
140
454
#30
1
2
3
4
Total
Squat
119
89
106
83
397
#31
1
2
Squat
134
88
MS Prep2
1
2
3
4
5
6
Total
339
283
445
288
1355
339
374
337
382
302
359
302
2056
343
261
285
261
229
282
1318
264
3
4
Total
81
86
389
227
85
592
42
18
155
350
189
1136
10116
10584
47214
15692
6290
41423
6688
2750
23859
32496
19624
112496
#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
7146
9711
5022
1674
23553
Bench
4373
7560
4604
2121
18659
Dead
2024
6182
3696
2090
13992
13543
23453
13322
5885
56204
#37
1
2
3
4
Total
Squat
74
93
109
83
359
Bench
142
113
162
118
535
Dead
70
57
63
26
216
286
263
334
227
1110
Squat
8775
11484
13320
10440
44019
Bench
9235
7781
11057
8516
36587
Dead
10296
8327
9856
4070
32549
28306
27592
34233
23026
113155
#39
1
2
3
4
Total
Squat
70
102
58
90
320
Bench
82
111
100
140
433
Dead
46
52
40
30
168
198
265
198
260
921
Squat
8343
11466
7533
10440
37782
Bench
5633
7628
7508
9923
30692
Dead
7172
7810
5984
4884
25850
21148
26904
21025
25247
94324
#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
10107
11466
9882
16722
48177
Bench
13073
8946
11130
10217
43365
Dead
9812
5918
9119
9581
34430
32992
26330
30131
36520
125972
Intensity/Average %
Squat
Bench
67.9%
67.7%
68.5%
67.9%
66.9%
65.4%
71.3%
70.6%
68.5%
67.4%
Dead
68.9%
67.1%
70.1%
71.7%
69.6%
Squat
70.9%
66.0%
70.6%
70.4%
68.6%
70.4%
69.4%
Bench
66.8%
67.1%
67.2%
69.5%
65.8%
69.5%
67.5%
Dead
72.7%
72.8%
70.1%
71.4%
68.8%
71.4%
71.2%
Squat
70.6%
66.4%
70.1%
69.2%
70.0%
69.2%
Bench
69.9%
67.6%
68.9%
68.1%
69.9%
68.8%
Dead
72.2%
71.7%
71.9%
74.1%
72.9%
72.6%
Squat
69.5%
70.1%
69.8%
67.6%
62.0%
69.1%
Bench
70.7%
70.9%
70.3%
69.4%
62.3%
69.7%
Dead
70.5%
71.7%
68.9%
66.8%
62.0%
69.6%
Squat
65.9%
64.1%
71.6%
64.4%
66.3%
Bench
65.1%
64.7%
71.5%
67.5%
67.2%
Dead
71.5%
71.3%
67.9%
74.0%
70.9%
Squat
68.0%
66.2%
67.8%
70.0%
68.0%
Bench
66.0%
66.8%
66.6%
69.0%
66.9%
Dead
73.0%
68.8%
75.4%
71.2%
72.3%
Squat
66.3%
66.4%
Bench
65.3%
67.7%
Dead
70.2%
67.6%
69.4%
68.4%
67.4%
65.8%
70.5%
66.6%
72.4%
69.4%
70.0%
Squat
67.3%
70.1%
68.0%
62.0%
68.2%
Bench
69.4%
70.6%
69.6%
63.1%
69.1%
Dead
70.8%
68.5%
67.2%
63.3%
67.7%
Squat
65.9%
68.6%
67.9%
69.9%
68.1%
Bench
61.9%
65.6%
65.0%
68.7%
65.1%
Dead
66.9%
66.4%
71.1%
71.2%
68.5%
Squat
66.2%
62.5%
72.2%
64.4%
65.6%
Bench
65.4%
65.5%
71.5%
67.5%
67.5%
Dead
70.9%
68.3%
68.0%
74.0%
69.9%
Squat
70.2%
68.5%
70.4%
68.3%
69.2%
Bench
66.2%
68.2%
67.1%
67.1%
67.0%
Dead
75.6%
65.6%
75.4%
70.2%
72.1%
Sheiko
Monthly training plan #29
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
50%
60%
70%
reps
5
4
3
3
5
5
5
5
5
4
10
5
sets
1
2
2
5
1
2
5
1
1
4
5
5
weight
53
63
74
79
90
108
126
53
63
74
%
50%
60%
70%
75%
reps
3
3
3
3
6
5
4
4
4
3
5
10
sets
1
2
2
4
4
5
1
1
2
4
5
3
weight
110
132
154
165
reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
5
sets
1
1
1
2
2
2
1
1
1
5
1
2
2
5
5
weight
53
63
74
79
84
79
74
63
53
reps
5
4
3
2
5
4
3
3
10
10
3
3
2
5
sets
1
1
2
5
1
1
2
5
5
5
2
2
4
5
weight
90
108
126
144
53
63
74
84
reps
3
3
3
2
6
6
6
10
4
4
4
4
5
sets
1
1
2
4
1
2
4
5
1
1
2
4
5
weight
110
132
154
165
53
63
68
reps
5
4
3
2
5
4
3
2
3
5
7
10
5
5
4
5
sets
1
1
2
5
1
1
2
2
1
1
1
5
1
2
4
5
weight
90
108
126
144
53
63
74
84
79
68
58
reps
5
4
3
2
5
4
3
3
10
10
3
3
3
3
5
sets
1
1
2
4
1
1
2
6
5
5
1
1
1
4
5
weight
99
117
135
153
53
63
74
84
reps
3
3
3
5
4
3
2
2
3
10
4
4
3
2
5
sets
2
2
4
1
1
2
3
2
2
5
1
2
2
3
5
weight
110
132
143
53
63
74
84
89
84
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
4
5
sets
1
1
2
6
1
1
2
7
5
5
5
weight
90
108
126
144
53
63
74
84
%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
5
4
10
8
5
4
3
5
sets
1
1
2
5
1
1
5
5
5
2
2
3
5
weight
90
108
126
144
58
68
79
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
2
3
3
3
3
2
2
5
5
5
10
sets
1
1
2
2
3
1
1
2
2
3
3
1
1
4
5
weight
53
63
74
84
89
110
132
154
176
187
176
53
63
74
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%
reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5
10
sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
3
weight
90
108
126
144
53
63
74
84
89
84
74
63
53
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees
2 Incline Bench press

3 Dip
4 Deadlift from boxes
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
4 Good morning (sitting)
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
%
50%
60%
70%
80%
50%
60%
70%
80%
45%
55%
60%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
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%
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
%
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
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
40%
50%
60%

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
6 Abs
121
143
165
187
90
108
126
135
81
99
108
121
143
165
176
90
108
126
90
108
126
144
132
154
176
198
72
90
108
Sheiko
week 1
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
5
5
5
10
5
4
3
5
sets
1
2
2
5
1
1
2
5
1
1
5
5
1
1
5
5
weight
53
63
74
84
90
108
126
144
53
63
74
reps
4
4
3
3
5
5
4
3
2
1
2
3
4
6
8
10
12
4
5
4
3
2
5
10
sets
1
2
2
5
1
1
2
2
2
2
2
2
1
1
1
1
1
6
1
2
3
4
5
3
weight
110
132
154
176
53
63
74
79
84
89
84
79
74
68
63
58
53
reps
5
4
3
3
5
4
3
2
6
5
5
4
10
5
sets
1
2
2
5
1
2
2
6
5
1
2
4
5
5
weight
90
108
126
144
53
63
74
84
reps
5
4
3
2
1
5
4
3
2
10
10
5
4
3
2
5
sets
1
2
2
2
3
1
1
2
6
5
5
1
1
2
4
5
weight
90
108
126
144
162
53
63
74
84
reps
4
4
3
3
5
5
4
3
2
3
5
7
9
10
4
4
3
3
5
sets
1
2
2
4
1
1
2
2
2
2
2
1
1
5
1
1
2
5
5
weight
110
132
154
165
53
63
74
79
84
79
74
63
53
%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%
reps
5
4
3
2
5
5
5
4
3
2
8
6
6
sets
1
2
2
5
1
2
5
1
1
5
5
5
5
weight
53
63
74
84
90
108
126
58
68
79
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
6
6
6
5
5
4
10
5
sets
1
2
2
5
1
1
2
5
1
1
4
1
2
4
5
5
weight
90
108
126
144
53
63
74
84
90
108
117
58
68
79
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
4
4
3
3
2
6
5
4
3
2
1
2
3
5
7
9
11
13
10
5
5
4
5
10
sets
1
1
2
3
3
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3
weight
110
132
154
176
187
53
63
74
79
84
89
84
79
74
68
63
58
53
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5
sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5
weight
53
63
74
84
90
108
126
144
153
144
53
63
74
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
85%
80%
reps
5
4
3
3
2
1
5
4
3
3
2
3
10
8
5
4
3
2
5
sets
1
1
2
2
2
2
1
1
2
2
2
2
5
5
1
1
2
4
5
weight
90
108
126
144
153
162
53
63
74
84
89
84
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5
sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5
weight
53
63
74
84
89
110
132
154
176
187
58
68
79
%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
5
5
10
8
5
10
sets
1
1
2
6
1
1
5
5
5
5
3
weight
90
108
126
144
53
63
74
55%
65%
75%
Good morning (standing)

3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift from boxes
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
Lunge
Abs
5 day (Friday)
Squat
Bench press
Dip
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
French press
Good morning (sitting)
week 2
1 day (Monday)
Squat
Bench press
Dumbbell fly
Push up
Squat
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
50%
60%
70%
80%

3 day (Wednesday)
Deadlift up to knees
Bench press
Dumbbell fly
Deadlift
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
Lunge
5 day (Friday)
Bench press
Squat
Bench press
Dip
Leg Press
week 3
1 day (Monday)
Squat
Bench press
Squat
Bench press
Dumbbell fly
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift from boxes
65%
75%
85%
Lunge
Abs
5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
50%
60%
70%
80%

3 day (Wednesday)
Bench press
Deadlift
Bench press
Dumbbell fly
Lunge
5 day (Friday)
Squat
Bench press
Dumbbell fly
Dip
Abs
99
117
135
132
154
176
198
90
108
126
90
108
126
144
110
132
154
176
143
165
187
90
108
126
144
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
50%
60%
65%
reps
5
4
3
3
2
5
5
2,4,6,8,7,5,3
6
6
6
10
5
5
4
5
sets
1
1
2
2
4
1
2
1
1
2
4
5
1
2
4
5
weight
53
63
74
84
89
90
108
126
53
63
68
reps
4
4
4
5
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
2
5
10
sets
1
2
4
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
1
2
4
5
3
weight
110
132
154
53
63
74
79
84
89
84
79
74
68
63
58
53
reps
5
4
3
3
2
5
4
3
2
6
5
5
4
10
5
sets
1
1
2
2
3
1
2
2
6
5
1
1
4
5
5
weight
90
108
126
144
153
53
63
74
84
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
2
1
5
4
3
2
5
5
5
10
6
5
sets
1
1
2
2
3
1
1
2
5
1
1
4
5
5
5
weight
53
63
74
84
95
90
108
126
144
58
68
79
%
50%
60%
65%
50%
60%
70%
75%
80%
85%
75%
65%
55%
reps
3
3
3
6
5
4
3
2
1
3
5
7
10
3
3
3
2
5
10
sets
1
2
4
1
1
2
2
2
2
1
1
1
5
1
2
2
4
5
4
weight
110
132
143
53
63
74
79
84
89
79
68
58
reps
5
4
3
2
2
4
6
6
6
10
10
sets
1
1
2
2
4
6
1
1
4
5
4
weight
90
108
126
144
153
%
50%
60%
70%
80%
50%
60%
70%
55%
65%
70%
reps
5
4
3
3
5
5
5,8,3,6,2,7,4
5
5
5
10
5
5
sets
1
1
2
5
1
1
1
1
1
5
5
5
5
weight
53
63
74
84
90
108
126
58
68
74
%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
reps
4
4
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
4
4
3
2
5
10
sets
1
1
2
4
1
1
1
1
1
2
2
2
2
1
1
1
1
1
1
1
1
2
3
5
3
weight
110
132
154
176
53
58
63
68
74
79
84
89
84
79
74
68
63
58
53
132
154
176
198
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5
sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5
weight
53
63
74
84
90
108
126
144
153
144
53
63
74
%
50%
60%
70%
80%
90%
80%
50%
60%
70%
80%
85%
reps
5
4
3
2
1
2
5
4
3
3
2
10
8
5
10
sets
1
1
2
2
3
2
1
1
2
2
4
5
5
5
4
weight
90
108
126
144
162
144
53
63
74
84
89
%
50%
60%
70%
80%
90%
80%
50%
60%
70%
80%
90%
reps
5
4
3
2
1
2
3
3
3
2
1
10
5
10
sets
1
1
2
2
3
2
1
1
2
2
2
5
6
3
weight
53
63
74
84
95
84
110
132
154
176
198
%
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
90
108
126
144
58
68
79
50%
60%
65%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
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
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
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

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
3 day (Wednesday)
2 Bench press
4 Leg press
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
week 4
1 day (Monday)
1 Squat
2 Bench press
3
4
5
6
Dumbbell fly
Dip
Lunge
Back extension
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Dumbbell fly
4 Leg press
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
90
108
117
132
154
176
198
99
117
135
121
143
165
187
90
108
117
90
108
126
Sheiko
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
90
108
126
135
53
63
74
79
%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%
reps
3
3
2
2
1
1
3
3
2
2
1
1
3
2
2
1
1
1
sets
1
2
2
1
1
2-3
1
1
2
1
1
2-3
1
1
2
1
1
2-3
weight
90
108
126
144
162
180-189
53
63
74
84
95
105-110.25
110
132
154
176
198
220-231
%
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
90
108
126
135
58
68
79
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
3
8
3
3
3
sets
1
2
2
4
1
1
2
5
4
1
2
4
weight
90
108
126
144
53
63
74
84
reps
3
2
2
1
3
3
3
3
2
10
3
3
3
3
10
sets
1
2
2
3
1
1
2
2
3
5
1
1
2
5
3
weight
110
132
143
154
53
63
74
84
89
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
3
3
3
3
3
3
3
3
4
4
4
10
5
sets
1
1
2
5
1
2
2
6
1
1
4
5
5
weight
53
63
74
84
90
108
126
144
53
63
74
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
reps
3
3
3
2
3
3
3
2
1
8
4
sets
1
1
2
5
1
1
2
3
3
4
5
weight
90
108
126
144
53
63
74
84
89
%
50%
60%
70%
80%
reps
3
3
3
2
8
3
3
3
2
5
sets
1
1
2
5
4
1
2
2
5
4
weight
53
63
74
84
%
50%
60%
70%
75%
50%
60%
70%
75%
reps
3
3
2
2
3
3
3
2
8
sets
1
2
2
3
1
1
2
4
3
weight
90
108
126
135
53
63
74
79
%
50%
60%
70%
75%
50%
60%
70%
reps
3
3
2
1
3
2
2
8
sets
1
2
2
4
1
2
4
2
weight
53
63
74
79
110
132
154
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
90
108
126
53
63
74
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
3 Deadlift
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
5 Abs
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
55%
65%
75%
%
50%
60%
65%
70%
50%
60%
70%
80%
85%
50%
60%
70%
80%
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
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%

5 day (Friday)
1 Squat
2 Bench press
3 Abs
week 4
1 day (Monday)
1 Bench press
1 Deadlift
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
5-6-7 day
Competition
99
117
135
110
132
154
176
110
132
154
165
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Dumbbell fly
4 Bench press
%
50%
60%
70%
75%
50%
60%
70%
reps
5
4
3
3
5
5
5
10
6
6
6
5
sets
1
2
2
5
1
2
5
5
1
2
4
5
weight
53
63
74
79
90
108
126
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
110
132
154
165
reps
7
6
5
4
3
2
3
4
6
8
10
10
5
4
3
3
10
5
sets
1
1
1
1
2
2
2
1
1
1
1
5
1
2
2
5
5
5
weight
53
58
63
68
74
79
74
68
63
58
53
reps
5
4
3
2
5
4
3
2
10
10
3
3
3
5
sets
1
2
2
5
1
1
2
6
5
5
1
1
4
5
weight
90
108
126
144
53
63
74
84
reps
4
4
4
5
5
4
10
4
4
3
3
5
sets
1
2
4
1
2
5
5
1
1
2
5
5
weight
110
132
154
53
63
74
reps
4
4
3
3
6
5
4
3
2
4
5
6
7
10
10
3
3
2
6
sets
1
1
2
6
1
1
2
2
2
1
1
1
1
5
5
1
1
4
5
weight
90
108
126
135
53
63
74
79
84
79
74
63
53
reps
5
4
3
3
5
4
3
3
10
10
5
5
5
10
sets
1
2
2
5
1
1
2
5
5
5
1
1
5
3
weight
90
108
126
144
53
63
74
84
reps
4
4
4
4
6
5
4
3
2
3
4
5
6
7
8
10
5
5
4
5
10
sets
1
1
2
4
1
1
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3
weight
110
132
154
165
53
63
74
79
84
79
74
68
63
58
53
%
50%
60%
70%
80%
50%
60%
70%
75%
50%
60%
65%
reps
5
4
3
2
5
5
5
4
6
6
6
10
5
sets
1
1
2
5
1
1
2
5
1
2
4
5
5
weight
53
63
74
84
90
108
126
135
53
63
68
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
reps
5
4
3
3
2
5
4
3
3
10
8
5
4
3
2
5
sets
1
1
2
2
3
1
1
2
5
5
5
1
1
2
4
5
weight
90
108
126
144
153
53
63
74
84
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5
sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5
weight
53
63
74
84
89
110
132
154
176
187
58
68
79
%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
5
5
10
8
5
10
sets
1
1
2
6
1
1
5
5
5
5
3
weight
90
108
126
144
53
63
74
50%
60%
65%

3 day (Wednesday)

3 Dip
%
50%
60%
70%
75%
50%
60%
70%
80%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
%
50%
55%
60%
65%
70%
75%
70%
65%
60%
55%
50%
50%
60%
70%
75%
4 French press
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
70%
50%
60%
70%
50%
60%
70%
75%
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Triceps
5 Squat
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
55%
65%
75%
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
6 Abs
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
80%

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
6 Abs
53
63
68
110
132
154
176
90
108
126
135
99
117
135
110
132
154
165
99
117
135
90
108
126
132
154
176
90
108
126
144
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
%
50%
60%
70%
75%
50%
60%
70%
reps
5
4
3
3
5
5
5
6
10
5
sets
1
2
2
5
1
2
5
6
5
5
weight
53
63
74
79
90
108
126
%
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
110
132
154
165
reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
10
5
sets
1
1
1
2
2
2
1
1
1
5
1
1
2
5
5
5
weight
53
63
74
79
84
79
74
63
53
reps
5
4
3
2
5
4
3
3
10
10
4
3
3
5
sets
1
1
2
5
1
1
2
6
5
5
2
2
4
5
weight
90
108
126
144
53
63
74
84
reps
3
3
3
2
6
6
6
10
4
4
4
4
8
10
sets
1
1
2
4
1
2
4
5
1
1
2
4
5
4
weight
110
132
154
165
53
63
68
reps
5
4
3
2
5
4
3
2
1
3
5
7
10
5
5
4
8
5
sets
1
1
2
5
1
1
2
2
2
1
1
1
5
1
1
4
5
5
weight
90
108
126
144
53
63
74
84
89
79
68
58
%
55%
65%
75%
85%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
10
5
5
sets
1
1
2
5
1
1
2
6
5
5
5
5
weight
99
117
135
153
53
63
74
84
%
50%
60%
65%
50%
60%
70%
80%
85%
80%
reps
3
3
2
5
4
3
3
2
3
10
4
4
3
2
5
10
sets
2
2
4
1
1
2
2
2
2
5
1
1
2
3
5
4
weight
110
132
143
53
63
74
84
89
84
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
4
8
5
sets
1
1
2
6
1
1
2
7
5
5
5
5
weight
90
108
126
144
53
63
74
84
%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
5
4
10
8
5
4
3
10
sets
1
1
2
5
1
1
5
5
5
2
2
3
5
weight
90
108
126
144
58
68
79
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
2
3
3
3
3
2
3
5
5
5
8
10
sets
1
1
2
2
3
1
1
2
2
3
2
1
1
4
5
4
weight
53
63
74
84
89
110
132
154
176
187
176
53
63
74
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%
reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5
sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
weight
90
108
126
144
53
63
74
84
89
84
74
63
53
3 Dumbbell press
4 Dumbbell fly
3 day (Wednesday)

3 Dip
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
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%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
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
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3
4
5
6
Dumbbell fly
Press
Pull-up/Chin-up
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
121
143
165
187
90
108
126
135
72
90
99
110
132
154
165
90
108
126
132
154
176
198
72
90
108
Sheiko
week 1
1 day (Monday)
Bench press
Squat
Bench press
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
2
3
5
4
3
3
5
5
4
10
6
5
sets
1
2
2
2
3
2
1
1
2
5
1
1
5
5
6
5
weight
53
63
74
84
89
84
90
108
126
144
58
68
79
%
50%
60%
70%
80%
85%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
4
4
3
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
3
2
5
10
sets
1
2
2
2
4
1
1
1
1
1
2
2
3
2
1
1
1
1
1
1
5
1
1
2
2
3
6
4
weight
110
132
154
176
187
53
58
63
68
74
79
84
89
84
79
74
68
63
58
53
reps
5
4
3
3
2
5
4
3
2
6
5
4
3
10
5
sets
1
1
2
2
4
1
2
2
6
5
1
1
4
5
5
weight
90
108
126
144
153
53
63
74
84
reps
5
4
3
3
5
4
3
2
10
8
5
4
3
3
5
sets
1
1
2
5
1
1
2
6
5
5
1
1
2
4
5
weight
90
108
126
144
53
63
74
84
reps
3
3
2
5
5
4
3
2
3
5
7
9
10
4
4
3
2
5
10
sets
1
2
4
1
1
2
2
3
2
2
1
1
5
1
1
2
5
6
4
weight
110
132
143
53
63
74
79
84
79
74
63
53
%
50%
60%
70%
80%
50%
60%
70%
75%
reps
5
4
3
3
5
5
5
4
8
10
5
sets
1
1
2
7
1
1
2
4
5
5
5
weight
53
63
74
84
90
108
126
135
%
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
90
108
126
144
162
53
63
74
84
95
99
117
135
%
50%
60%
70%
80%
90%
80%
50%
60%
70%
75%
80%
75%
70%
60%
50%
reps
4
3
3
2
1
2
6
5
4
3
2
3
5
9
11
10
5
5
4
5
10
sets
1
1
2
2
3
2
1
1
2
2
3
2
1
1
1
5
1
2
4
6
3
weight
110
132
154
176
198
176
53
63
74
79
84
79
74
63
53
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
2
6
6
6
10
6
5
sets
1
1
2
6
1
1
2
3
4
1
1
4
5
6
5
weight
53
63
74
84
90
108
126
144
153
53
63
74
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
reps
5
4
3
3
5
4
3
3
2
10
8
5
5
5
4
5
sets
1
1
2
5
1
1
2
3
4
5
5
1
1
1
4
5
weight
90
108
126
144
53
63
74
84
89
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%
80%
reps
3
3
3
3
6
5
4
3
3
4
5
6
8
10
10
4
4
3
3
10
5
10
sets
1
2
2
5
1
1
2
2
3
2
2
1
1
1
1
1
1
2
6
5
6
3
weight
110
132
154
165
53
63
74
79
84
79
74
68
63
58
53
110
132
154
176
%
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
90
108
126
144
153
144
53
63
74
84
90
108
117
Dumbbell fly
Leg press
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift from boxes
60%
70%
80%
90%
100%
Lunge
Abs
5 day (Friday)
Squat
Bench press
Dip
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
Triceps
week 2
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
75%

3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
%
50%
60%
65%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
Leg press
Abs
5 day (Friday)
Bench press
Squat
Push-up (wide grip)

Leg extension
week 3
1 day (Monday)
Squat
Bench press
Squat
Dumbbell fly
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift from boxes
65%
75%
85%
Lunge
Abs
5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
Leg press
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
50%
60%
70%
75%

3 day (Wednesday)
Bench press
Deadlift
Dumbbell fly
Lunge
Abs
5 day (Friday)
Squat
Bench press
Squat
132
154
176
198
220
99
117
135
90
108
126
135
110
132
154
176
143
165
187
90
108
126
135
Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period
week 1
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
5
5
4
10
sets
1
2
2
5
1
1
2
6
5
1
1
5
3
weight
90
108
126
144
53
63
74
84
reps
4
4
3
3
6
5
4
3
2
3
4
6
8
10
10
4
4
4
5
sets
1
1
2
5
1
1
2
2
2
2
1
1
1
1
5
1
1
5
5
weight
110
132
154
176
53
63
74
79
84
79
74
68
63
53
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
4
3
10
10
sets
1
1
2
5
1
1
2
6
1
1
5
5
3
weight
53
63
74
84
90
108
126
144
58
68
79
%
50%
60%
reps
3
2
4
6
4
4
3
2
5
sets
2
4
6
5
1
2
2
4
5
weight
110
132
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
2
5
4
3
3
4
4
4
10
10
sets
1
1
2
3
3
1
1
2
5
1
2
4
5
3
weight
53
63
74
84
89
90
108
126
144
58
68
79
%
50%
60%
65%
50%
60%
70%
80%
75%
70%
60%
50%
reps
3
3
2
5
4
3
2
3
4
6
8
10
4
4
3
3
5
sets
1
2
4
1
1
2
3
2
1
1
1
5
1
1
2
5
5
weight
110
132
143
53
63
74
84
79
74
63
53
reps
5
4
3
3
5
4
3
10
5
5
4
10
sets
1
1
2
5
1
1
5
5
1
1
4
3
weight
90
108
126
144
58
68
79
reps
5
4
8
4
4
3
2
5
sets
5
6
5
1
1
2
5
5
weight
reps
5
4
3
3
5
4
3
3
10
5
5
5
10
sets
1
1
2
5
1
1
2
6
5
1
1
5
3
weight
90
108
126
144
53
63
74
84
reps
4
4
3
3
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
4
4
4
5
sets
1
1
2
5
1
1
1
1
1
2
2
2
2
2
1
1
1
1
1
5
1
1
5
5
weight
110
132
154
176
53
58
63
68
74
79
84
89
84
79
74
68
63
58
53
reps
5
4
3
3
2
5
4
3
3
10
6
6
6
6
10
sets
1
1
2
3
3
1
1
2
6
5
1
1
4
6
3
weight
90
108
126
144
153
53
63
74
84
reps
3
3
3
6
6
6
6
4
4
4
4
5
sets
1
2
4
1
1
5
5
1
2
2
4
5
weight
110
132
143
53
63
68
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
reps
5
4
3
3
5
4
3
3
2
3
6
10
10
sets
1
1
2
7
1
1
2
2
3
2
5
5
3
weight
90
108
126
144
53
63
74
84
89
84
%
50%
60%
70%
50%
60%
70%
75%
reps
3
3
2
5
5
5
4
10
4
4
3
3
2
5
sets
1
2
4
1
1
2
5
5
1
1
2
3
3
5
weight
110
132
154
53
63
74
79
reps
5
4
3
3
2
5
4
3
3
6
10
4
3
3
10
sets
1
1
2
3
3
1
1
2
6
5
5
1
1
5
5
weight
90
108
126
144
153
53
63
74
84
reps
4
4
3
2
5
4
4
4
3
3
5
sets
1
1
2
4
5
6
1
1
2
4
5
weight
110
132
154
176
50%
60%
70%
Abs
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
50%
60%
70%

5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
Abs
6 day (Saturday)
Deficit deadlift
Incline Bench press
Dip (with weights)
Deadlift off boxes
60%
70%
80%
90%

week 2
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%

5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
55%
65%
75%
50%
60%
70%
Abs
6 day (Saturday)
Press
Incline Bench press
Dip (with weights)
50%
60%
70%
75%

week 3
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
Abs
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%

5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
50%
60%
65%
Dip (with weights)

Abs
6 day (Saturday)
Deficit deadlift
Bench press
Triceps
Deadlift off boxes
%
50%
60%
65%
50%
60%
65%
60%
70%
80%
85%

week 4
1 day (Monday)
Squat
Bench press
Dip
Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
85%

5 day (Friday)
Squat
Bench press
Dip
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
Abs
6 day (Saturday)
Press
Incline Bench press
Deadlift off boxes
%
50%
60%
70%
80%
60%
70%
80%
90%
90
108
126
110
132
154
132
154
176
198
110
132
154
176
90
108
126
110
132
154
165
90
108
126
110
132
154
90
108
117
132
154
176
187
110
132
154
176
187
99
117
135
132
154
176
198
Sheiko
w eek 1
1 day (Monday)
Bench press
Squat
Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
5
4
10
5
5
sets
1
1
2
5
1
1
2
5
1
1
5
5
5
5
w eight
53
63
74
84
90
108
126
144
58
68
79
%
50%
60%
65%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
3
3
2
5
5
4
3
2
1
2
3
4
5
6
7
8
10
4
3
3
3
2
5
8
sets
1
2
4
1
1
2
2
2
3
2
2
2
1
1
1
1
5
1
1
2
2
4
6
3
w eight
110
132
143
53
63
74
79
84
89
84
79
74
68
63
58
53
reps
5
4
3
2
5
4
3
2
5
5
4
3
3
5
sets
1
1
2
4
1
1
2
6
5
1
1
1
5
5
w eight
99
117
135
153
53
63
74
84
%
50%
60%
70%
75%
50%
60%
65%
70%
80%
90%
100%
reps
3
3
3
3
6
6
6
4
3
3
2
6
10
10
sets
1
1
2
4
1
1
5
1
2
2
3
6
4
4
w eight
110
132
154
165
53
63
68
154
176
198
220
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
2
5
5
5
5
5
sets
1
1
2
5
1
1
2
5
1
1
5
6
5
w eight
53
63
74
84
90
108
126
144
53
63
74
%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
reps
5
4
4
3
2
3
4
5
6
7
8
10
4
4
3
2
5
10
sets
1
1
2
2
3
2
1
1
1
1
1
5
1
1
2
6
6
4
w eight
53
63
74
79
84
79
74
68
63
58
53
reps
5
4
3
3
5
4
3
3
6
6
6
6
10
sets
1
1
2
5
1
1
2
6
5
1
2
3
4
w eight
90
108
126
144
53
63
74
84
reps
5
5
4
3
10
4
3
3
5
8
sets
1
2
4
5
5
2
2
4
6
3
w eight
110
132
154
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
2
5
4
3
10
5
10
sets
1
1
2
5
1
1
2
3
3
1
1
4
5
6
4
w eight
53
63
74
84
90
108
126
144
153
58
68
79
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
65%
75%
85%
reps
4
4
3
2
6
5
4
3
2
1
2
3
4
5
6
7
8
4
4
4
6
10
sets
1
1
2
5
1
1
1
2
2
2
2
2
1
1
1
1
1
1
2
4
6
4
w eight
110
132
154
165
53
63
74
79
84
89
84
79
74
68
63
58
53
143
165
187
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
4
4
4
6
sets
1
1
2
5
1
1
2
6
5
1
1
4
6
w eight
90
108
126
144
53
63
74
84
reps
3
3
3
3
5
5
5
10
4
4
4
6
10
sets
1
1
2
5
1
2
5
5
1
2
4
6
4
w eight
110
132
154
176
53
63
74
reps
5
4
3
3
2
3
5
4
3
3
2
10
5
4
3
8
sets
1
1
2
2
2
2
1
1
2
2
4
5
1
1
5
3
w eight
90
108
126
144
153
144
53
63
74
84
89
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
4
4
3
3
2
5
5
4
5
8
sets
1
1
2
6
1
1
2
3
3
1
1
4
6
4
w eight
53
63
74
84
110
132
154
176
187
58
68
79
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
5
5
5
10
5
10
sets
1
1
2
5
1
1
2
5
1
1
4
5
5
4
w eight
53
63
74
84
90
108
126
144
53
63
74
%
50%
60%
70%
75%
reps
4
4
3
2
5
4
3
3
3
2
1
6
5
sets
1
1
2
4
5
6
1
1
1
3
3
6
5
w eight
110
132
154
165
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
4
3
10
4
5
sets
1
1
2
5
1
1
2
5
1
1
4
5
6
5
w eight
53
63
74
84
90
108
126
144
58
68
79
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
reps
4
4
3
3
6
5
4
3
2
3
4
5
6
7
8
8
4
4
3
4
10
sets
1
1
2
5
1
1
1
2
3
2
1
1
1
1
1
4
1
1
5
6
4
w eight
110
132
154
176
53
63
74
79
84
79
74
68
63
58
53
reps
5
4
3
3
5
4
3
3
8
5
5
5
10
5
sets
1
1
2
5
1
1
2
5
4
1
1
5
5
5
w eight
90
108
126
144
53
63
74
84
reps
6
6
6
4
4
4
3
2
5
10
sets
1
2
4
5
1
1
2
6
6
3
w eight
53
63
68
reps
5
4
3
3
2
1
5
4
3
2
1
2
6
5
4
3
5
sets
1
1
2
2
2
2
1
1
2
2
3
2
3
1
2
4
5
w eight
90
108
126
144
153
162
53
63
74
84
95
84
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
90%
reps
5
5
4
3
2
3
4
6
8
4
4
3
3
2
10
5
6
sets
1
1
2
2
3
2
1
1
1
1
1
2
2
4
5
6
3
w eight
53
63
74
79
84
79
74
63
53
110
132
154
176
198
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
5
4
10
5
sets
1
1
2
5
1
1
2
5
1
1
4
5
6
w eight
53
63
74
84
90
108
126
144
58
68
79
%
50%
60%
65%
reps
3
3
3
4
6
4
4
4
7
10
sets
1
2
5
6
5
1
2
4
6
4
w eight
110
132
143
Dumbbell fly
Bottom up squat
Good morning
3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
85%
Leg press
Abs
5 day (Friday)
Squat
Bench press
Dip (w eighted)
Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

6 day (Saturday)
Bench press
Deadlift off boxes
Leg press
Back extension
Abs
w eek 2
1 day (Monday)
Bench press
Squat
Bench press
Leg press
Good morning
3 day (Wednesday)
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
Bottom up squat
Abs
5 day (Friday)
Squat
Bench press
Dip (w eighted)
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
Back extension
6 day (Saturday)
Incline bench press

Triceps
Deadlift from boxes
%
50%
60%
70%
75%
85%
95%
Leg press
Abs
w eek 3
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Bottom up squat
Back extension
3 day (Wednesday)
Bench press
Deadlift from boxes
Leg press
Back extension
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%
Good m orning (sitting)

6 day (Saturday)
Deadlift off boxes
Bench press
Triceps
Snatch grip rack pull
(slow eccentric)
%
50%
60%
70%
80%
50%
60%
70%
50%
60%
65%
Bottom up squat
Abs
w eek 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
55%
65%
75%
Abs
3 day (Wednesday)
Bench press
Deadlift
Bench press
Leg press
Back extension
5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
Bottom up squat
Back extension
6 day (Saturday)
Press
Incline Bench press
Deadlift off boxes
55%
65%
75%
85%
95%
Leg press
Good morning
w eek 5
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Leg press
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift to knees
50%
60%
70%
Leg press
Back extension
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
Triceps
Good m orning
6 day (Saturday)
Bench press
Dip
Deadlift
%
50%
60%
65%
50%
60%
70%
80%
Bottom up squat
Abs
w eek 6
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
90%
80%
55%
65%
75%
Good morning
3 day (Wednesday)
Bench press
Deadlift
Triceps
Leg press
Abs
5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
Leg press
6 day (Saturday)
Deficit deadlift
Incline Bench press

Dip
Snatch grip deadlift
Leg press
Abs
50%
60%
65%
110
132
154
176
187
90
108
126
144
110
132
154
176
90
108
117
165
187
209
99
117
135
110
132
143
99
117
135
121
143
165
187
209
110
132
154
90
108
126
110
132
154
176
99
117
135
110
132
143
Sheiko
week 1
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
5
4
3
3
10
10
sets
1
1
2
4
1
1
2
5
5
1
1
2
4
5
5
weight
99
117
135
153
53
63
74
84
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
2
3
3
3
3
5
5
4
10
10
sets
1
1
2
5
1
1
2
5
1
1
4
5
5
weight
58
68
79
89
110
132
154
176
53
63
74
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
4
5
5
sets
1
1
2
5
1
1
2
6
5
5
5
weight
90
108
126
144
53
63
74
84
%
50%
60%
70%
75%
reps
3
3
3
2
3
10
4
4
3
2
5
8
sets
1
1
2
4
6
5
1
1
2
3
5
4
weight
110
132
154
165
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
5
4
10
8
5
sets
1
1
2
5
1
1
2
5
1
1
4
5
5
5
weight
53
63
74
84
90
108
126
144
58
68
79
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
75%
65%
55%
reps
3
3
3
2
6
5
4
3
2
1
3
5
7
10
4
10
sets
1
1
2
4
1
1
1
2
2
3
1
1
1
5
5
4
weight
110
132
154
165
53
63
74
79
84
89
79
68
58
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
2
10
6
6
6
8
8
sets
1
1
2
5
1
1
2
5
5
1
1
4
5
4
weight
90
108
126
144
53
63
74
84
%
50%
60%
70%
55%
65%
75%
85%
reps
5
4
3
4
4
3
3
10
10
8
sets
1
1
5
1
1
2
4
5
5
4
weight
53
63
74
121
143
165
187
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
5
4
3
2
10
10
8
sets
1
1
2
4
1
1
2
5
1
1
1
5
5
5
4
weight
58
68
79
89
90
108
126
144
53
63
74
84
%
50%
60%
70%
75%
50%
60%
70%
80%
60%
70%
80%
90%
reps
3
3
3
2
5
4
3
3
3
3
3
2
5
8
sets
1
1
2
5
1
1
2
6
1
1
2
3
5
4
weight
110
132
154
165
53
63
74
84
132
154
176
198
%
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
99
117
135
153
53
63
74
84
95
%
50%
60%
70%
80%
50%
60%
70%
reps
3
3
3
2
5
5
4
4
8
8
10
sets
1
1
2
5
1
1
4
5
5
5
4
weight
110
132
154
176
53
63
74
%
55%
65%
75%
85%
50%
60%
70%
80%
90%
80%
reps
5
4
3
2
5
4
3
2
1
2
6
10
8
sets
1
1
2
5
1
1
2
2
3
2
5
5
5
weight
58
68
79
89
90
108
126
144
162
144
%
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
110
132
154
176
53
63
74
84
89
84
79
74
68
63
58
53
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
10
4
10
sets
1
1
2
5
1
1
2
6
5
5
5
4
weight
90
108
126
144
53
63
74
84
%
55%
65%
75%
85%
reps
3
3
3
3
4
8
5
5
sets
1
1
2
4
5
5
5
5
weight
121
143
165
187
%
55%
65%
75%
85%
50%
60%
70%
80%
85%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
2
2
5
4
3
3
10
10
8
sets
1
1
2
4
1
1
2
3
3
1
1
1
4
5
5
4
weight
58
68
79
89
90
108
126
144
153
53
63
74
84
%
50%
60%
70%
50%
60%
70%
80%
65%
75%
85%
95%
reps
3
3
2
5
4
3
3
3
3
3
2
4
8
sets
1
2
4
1
1
2
5
1
1
2
3
5
4
weight
110
132
154
53
63
74
84
143
165
187
209
%
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
90
108
126
144
58
68
79
89
reps
3
3
3
3
5
5
5
10
10
8
sets
1
1
2
5
1
1
5
5
5
4
weight
110
132
154
176
53
63
74
50%
60%
70%
80%
Triceps
Back extension
3 day (Wednesday)
Bench press
Deadlift
Bench press
Dumbbell fly
Abs
5 day (Friday)
Squat
Bench press
Dip (weighted)
Leg press
6 day (Saturday)
Incline bench press

Lats
Deadlift off boxes
60%
70%
80%
90%
Squat (deep)
Abs
week 2
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Leg curl
3 day (Wednesday)
Bench press
Dumbbell fly
Squat (deep)
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
50%
60%
65%
Shoulders
Back extension
6 day (Saturday)
Narrow grip bench press
Deadlift from boxes
Triceps
Lats
Abs
week 3
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Bench press
Deadlift from boxes
Squat (deep)
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
50%
60%
70%
80%

6 day (Saturday)
Deadlift
Bench press
Dip
Triceps
Leg extension
Abs
week 4
1 day (Monday)
Bench press
Squat
Dumbbell bench press

Dumbbell fly
Leg curl
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Back extension
5 day (Friday)
Squat
Bench press
Dumbbell fly
Triceps
Squat (deep)
Abs
6 day (Saturday)
Deadlift off boxes
Incline bench press

Dip
Leg press
week 5
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Deficit deadlift
Bench press
Deadlift from boxes
Squat (deep)
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%
Dumbbell bench press

6 day (Saturday)
Deadlift
Bench press
Triceps
Leg extension
Abs
%
50%
60%
70%
80%
50%
60%
70%
90
108
126
144
132
154
176
198
90
108
117
90
108
126
144
99
117
135
Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period
week 1
1 day (Monday)
Squat
Bench press
%
50%
60%
70%
75%
50%
60%
70%
75%
reps
3
3
3
2
3
3
3
2
8
10
sets
1
2
2
3
1
1
2
3
4
3
weight
90
108
126
135
53
63
74
79
%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
reps
3
3
3
2
1
1
3
3
3
2
1
1
3
3
2
2
1
1
sets
1
1
2
2
1
2-3
1
1
2
2
1
2-3
1
1
2
1
1
2-3
weight
90
108
126
144
162
171-180
53
63
74
84
95
99.75-105
110
132
154
176
198
209-220
%
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
90
108
126
144
53
63
74
84
reps
4
4
4
4
6
3
3
3
3
10
sets
1
1
4
6
5
1
1
2
4
5
weight
110
132
154
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
90
108
126
144
153
53
63
74
84
95
84
reps
3
3
3
3
2
3
3
3
3
10
3
3
3
5
sets
1
1
2
3
3
1
1
2
5
5
1
1
4
5
weight
110
132
154
176
187
53
63
74
84
reps
3
3
3
3
3
3
3
2
1
10
3
3
2
10
sets
1
1
2
5
1
1
2
2
3
5
1
1
4
3
weight
90
108
126
144
53
63
74
84
89
reps
3
3
3
4
3
3
3
2
5
sets
1
2
5
5
1
1
2
6
5
weight
58
68
79
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
reps
3
3
3
2
1
3
3
3
2
3
3
2
8
4
sets
1
1
2
2
2
1
1
2
5
1
1
4
4
5
weight
53
63
74
84
89
90
108
126
144
58
68
79
%
50%
60%
70%
80%
reps
3
3
3
3
8
3
3
2
2
8
sets
1
2
2
6
4
1
1
2
5
3
weight
53
63
74
84
reps
3
3
3
2
1
3
3
3
2
8
3
3
3
4
sets
1
1
2
2
2
1
1
2
5
4
1
1
4
4
weight
90
108
126
144
153
53
63
74
84
reps
3
4
3
3
3
3
8
sets
5
5
1
2
2
4
4
weight
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
2
6
4
sets
1
2
2
4
1
1
2
5
4
4
weight
90
108
126
144
53
63
74
84
%
50%
60%
70%
80%
reps
3
3
3
2
6
3
2
2
2
8
sets
1
2
2
4
3
1
2
2
4
3
weight
53
63
74
84
%
50%
60%
70%
75%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
2
6
4
sets
1
1
2
3
1
1
2
4
3
4
weight
90
108
126
135
53
63
74
84
%
50%
60%
70%
50%
60%
70%
75%
reps
3
3
2
3
3
2
1
8
sets
1
2
3
1
2
2
2
2
weight
110
132
154
53
63
74
79
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
90
108
126
53
63
74
Dumbbell fly
Abs
3 day (Wednesday)
Squat
Bench press
Deadlift
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%

6 day (Saturday)
Incline Bench press

Dip (with weights)
Deadlift off boxes
%
50%
60%
70%
55%
65%
75%
85%
Abs
week 2
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
80%
50%
60%
70%
Abs
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%
Abs
6 day (Saturday)
Bench press
Dip
Deadlift
%
55%
65%
75%
50%
60%
70%
80%

week 3
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
3 day (Wednesday)
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

6 day (Saturday)
Incline Bench press
Dip
Deadlift
50%
60%
70%
75%
Abs
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
3 day (Wednesday)
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
75%
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
99
117
135
121
143
165
187
90
108
126
121
143
165
99
117
135
110
132
154
176
110
132
154
176
99
117
135
110
132
154
165
110
132
154
165
6 day (Saturday)
Rest
week 5
1 day (Monday)
Deadlift
Bench press
Abs
3 day (Wednesday)
Squat
Bench press
5-6-7 day
Competition
WEEK 1
DAY 1 (MON)
reps sets
Squat
Bench Press
Squat
Dumbbell fly
Inc. DB press
FULL
Partial
Raw
55%
55.0
55.0
55.0
65%
65.0
65.0
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
WEEK 2
Triceps
Abs
Bench Press
reps sets
3
1
3
1
3
2
3
2
2
4
5
1
4
1
3
2
2
5
10
5
4
5
8
4
%
50%
60%
70%
80%
85%
55%
65%
75%
85%
FULL
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0
Partial
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0
Raw
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
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
Good Mornings
WEEK 3
DAY 1 (MON)
reps sets
3
1
3
1
3
2
2
2
1
3
5
1
4
2
3
2
3
5
10
5
4
1
4
2
4
4
8
4
Raw Maxes
100.0
100.0
100.0
DO NOT TYPE HERE!!!!
DAY 2 (TUES)
Dead on Box

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%
85%
65.0
75.0
85.0
65.0
75.0
85.0
65.0
75.0
85.0
Bench Press
Triceps
Deadlift
Good Mornings
Squat
Bench Press
Squat
Dumbbell fly
Good Mornings
reps sets
5
1
4
1
3
2
%
55%
65%
75%
FULL
55.0
65.0
75.0
Partial
55.0
65.0
75.0
Raw
55.0
65.0
75.0
2
5
4
3
5
1
1
2
85%
50%
60%
70%
85.0
50.0
60.0
70.0
85.0
50.0
60.0
70.0
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
DAY 2 (TUES)
Bench Press
Floor Press
Squat with Bands
Good Mornings
reps sets
3
2
3
2
2
6
5
1
4
3
3
4
5
2
4
5
5
5
%
50%
60%
65%
55%
FULL
50.0
60.0
65.0
55.0
Partial
50.0
60.0
65.0
55.0
Raw
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
%
55%
FULL
55.0
Partial
55.0
Raw
55.0
WEEK 4
DAY 1 (MON)
Squat
reps
5
5
5
4
5
sets
1
1
1
4
1
%
50%
60%
70%
75%
50%
FULL
50.0
60.0
70.0
75.0
50.0
Partial
50.0
60.0
70.0
75.0
50.0
Raw
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)
Deadlift
reps sets
3
1
3
1
3
2
3
4
5
1
4
1
3
2
3
2
3
1
3
1
3
1
3
5
4
5
5
5
Raw Maxes
100.0
100.0
100.0
Bench Press
Dead on box

100
100
100
Bench Press
Rev Band DL
Triceps
Squats with Bands
Bench Press
4
3
2
5
1
2
4
1
65%
75%
85%
50%
65.0
75.0
85.0
50.0
65.0
75.0
85.0
50.0
65.0
75.0
85.0
50.0
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
Dumbbell fly
4
3
3
10
5
4
3
3
8
1
2
1
4
5
50%
60%
70%
80%
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
Squat
Good Mornings
0
Full gear
Squat
100
bench
100
deadlift
100
DAY 4 (FRI)
Squat
Bench Press
Floor Press
Lat Pull Down
Abs
reps sets
3
1
3
1
2
2
1
3
2
6
5
5
8
3
%
50%
60%
70%
75%
FULL
50.0
60.0
70.0
75.0
Partial
50.0
60.0
70.0
75.0
Raw Maxes
100.0
100.0
100.0
DAY 2 (TUES)
Dead on box

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
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
%
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 5
DAY 1 (MON)
Squat
Dead to Knees
Floor Press
Dumbell OHP
Deadlift
Leg Press
2
5
4
3
3
4
1
1
2
6
Dumbbell fly
10
Squat
5
4
3
2
5
10
1
1
1
4
5
4
Bench Press
Good Mornings
Abs
85%
50%
60%
70%
80%
85.0
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
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
Bench Press
Lat Pull Down

Good Mornings
Raw Maxes
100.0
100.0
100.0
%
50%
60%
70%
55%
65%
75%
FULL
50.0
60.0
70.0
55.0
65.0
75.0
Partial
50.0
60.0
70.0
55.0
65.0
75.0
Raw
50.0
60.0
70.0
55.0
65.0
75.0
DAY 4 (FRI)
Bench Press
Squat
reps sets
3
1
3
2
2
5
3
1
3
2
3
5
6
5
8
4

100
100
100
DAY 2 (TUES)
Dead on box
0
Full gear
Squat
100
bench
100
deadlift
100
Bench Press
Dumbbell fly
Leg Presses
reps
5
4
3
3
sets
1
1
2
5
%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
80.0
Raw
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)
reps sets
Deadlift
Bench Press
Dumbbell fly
Rev Band DL
Abs
3
3
3
2
5
4
3
3
2
10
3
3
3
3
2
8
1
1
2
4
1
1
2
2
4
5
1
1
2
2
3
4
FULL
Partial
Raw
55%
65%
75%
85%
50%
60%
70%
80%
85%
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0
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
DAY 5 (SAT)
Deadlift
Incline Bench
Floor Press
Triceps
WEEK 1
0
Full gear Partial gear/Partial ROM
Squat
100
100
DAY 1 (MON)
bench
deadlift
reps sets
Squat
Bench Press
Dumbbell fly
Triceps
Good morning (Standing)
3
3
3
2
1
3
3
3
2
1
10
8
8
1
1
2
2
3
1
1
2
2
3
5
5
4
FULL
Partial
Raw
50%
60%
70%
80%
90%-95%
50%
60%
70%
80%
90%-95%
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
100
100
100
100

DAY 4 (FRI)
Squat
Bench Press
Floor Press
Dumbbell fly
DAY 2 (TUES)
100
100
Raw Maxes
100
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
0
Squat
100
100
WEEK 2
bench
deadlift
100
100
100
100
Raw Maxes
100
100
100
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
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
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
REST
DAY 3 (WED)
Deadlifts
Floor Press
Abs
100
100
bench
deadlift
100
100
100
100
100
100
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
DAY 2 (TUES)
Bench Press
Raw Maxes
100
DAY 4 (FRI)
reps sets
3
1
3
1
3
2
2
2
1
3
2
2
3
1
3
1
3
2
3
6
8
4
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
0
Squat
100
100
DAY 1 (MON)
bench
deadlift
Squat
Bench Press
Dumbbell fly
Good Mornings
reps sets
3
1
3
1
3
2
2
5
3
1
3
3
3
6
4
1
2
5
3
4
%
50%
60%
70%
80%
50%
FULL
50.0
60.0
70.0
80.0
50.0
Partial
50.0
60.0
70.0
80.0
50.0
Raw
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
100
100
DAY 4 (FRI)
DAY 2 (TUES)
Bench Press
100
100
Squat
REST
100
100
Raw Maxes
100
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
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
2
5
4
3
70%
70.0
70.0
70.0
DAY 2 (TUES)
DAY 3 (WED)
Bench Press
reps sets
3
1
3
2
2
3
3
1
3
2
2
3
%
50%
60%
70%
50%
60%
70%
FULL
50.0
60.0
70.0
50.0
60.0
70.0
Partial
50.0
60.0
70.0
50.0
60.0
70.0
Raw
50.0
60.0
70.0
50.0
60.0
70.0
Raw Maxes
100
100
100

DAY 4 (FRI)
REST
DAY 5 (SAT)
CONTEST!!!!
REST
Squat
0
Squat
100
100
bench
100
100
deadlift
100
100

Sheiko - Xls 1

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Sheiko - Xls 1

Uploaded by

Copyright:

Available Formats

Enter your maxes here:

e good for reinforcing motor patterns.

ual template, seems to have strange assistances listed)

rk cant check) but the frequency will get to you.

S but is physically difficult)

2 Incline Bench press

4 Good morning (sitting)

6 Good morning (standing)

5 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

Good morning (standing)

Good morning (standing)

Good morning (standing)

6 Good morning (standing)

2 Incline Bench press

3 Deadlift from boxes

6 Good morning (sitting)

4 Good morning (standing)

5 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

6 Good morning (sitting)

6 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

Good morning (standing)

Push-up (wide grip)

Good morning (standing)

Good morning (sitting)

Good morning (standing)

Good morning (sitting)

Good morning (standing)

Good morning (sitting)

Good morning (sitting)

Dip (with weights)

Good morning (standing)

Good morning (standing)

Good morning (sitting)

Good morning (sitting)

Deadlift off boxes

Incline bench press

Deadlift from boxes

Good m orning (sitting)

Incline Bench press

Incline bench press

Deadlift from boxes

Deadlift from boxes

Good morning (sitting)

Dumbbell bench press

Incline bench press

Deadlift from boxes

Dumbbell bench press

Good morning (sitting)

Incline Bench press

Good morning (standing)

Good morning (sitting)

Good morning (sitting)

Partial gear/Partial ROM

CHANGE ONLY THIS BOX!!!!!!!

DO NOT TYPE HERE!!!!

Partial gear/Partial ROM

DO NOT TYPE HERE!!!!