Enter your maxes here:

Squat 100
Bench 100
Deadlift 100
Volume Calculations
These graphs show you volume vs intensity
Adaptation
4 Day Prep Squat Bench Dead NL Avg Wt. Squat
1 52 105 61 218 65 57.9%
2 49 78 32 159 64 57.2%
3 56 126 75 257 66 62.4%
4 62 121 65 248 67 62.7%
Total 219 430 233 882 66 60.3%
Accumulation
64
65
65
66
66
67
67
68
68
140
160
180
200
220
240
260
280
1 2 3 4
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Week
Peparatory Period (4 day #1)
NL
Avg Wt.
67
68
68
69
69
70
70
71
170
190
210
230
250
270
290
310
330
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Peparatory Period (4 day #2)
NL
Avg Wt.
4 Day Prep2 Squat Bench Dead NL Avg Wt. Squat
1 59 103 59 221 70 66.4%
2 55 93 48 196 69 69.1%
3 84 105 59 248 67 66.1%
4 42 84 63 189 70 67.6%
5 91 129 90 310 67 66.2%
6 42 84 63 189 70 67.6%
Total 373 598 382 1353 69 66.9%
Transmutation
4 Day Prep3 Squat Bench Dead NL Avg Wt. Squat
1 55 62 35 152 69 68.2%
2 69 94 64 227 68 67.2%
3 67 140 65 272 67 65.7%
4 71 128 54 253 70 68.5%
5 58 134 72 264 68 67.9%
Total 320 558 290 1168 69 67.5%
Realization
67
67
150
170
190
1 2 3 4 5 6
Week
67
67
68
68
69
69
70
70
71
71
150
170
190
210
230
250
270
290
1 2 3 4 5
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Week
Peparatory Period (4 day #3)
NL
Avg Wt.
70
71
160
180
Competition Period (4 day comp)
4 Day Comp Squat Bench Dead NL Avg Wt. Squat
1 40 85 38 163 70 69.4%
2 30 47 29 106 69 68.8%
3 31 56 47 134 70 70.3%
4 30 44 10 84 67 67.2%
5 8 25 12 45 63 60.0%
Total 139 257 136 532 69 68.5%
62
63
64
65
66
67
68
69
70
71
0
20
40
60
80
100
120
140
160
180
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Week
NL
Avg Wt.
These graphs show the type of loading
Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month
68.0% 66.9% 50-59 18 21 21 23 83
67.7% 66.4% 60-69 6 4 7 7 24
66.0% 69.6% 70-79 20 6 14 6 46
68.6% 69.7% 80-89 0 10 10 20 40
67.5% 68.5% 90+ 0 0 0 0 0
NL 44 41 52 56 193
Avg. Int. 57.9% 57.2% 62.4% 62.7% 60.3%
0
5
10
15
20
25
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Week
Squat (4 day #1)
50-59
60-69
70-79
80-89
90+
0
10
20
30
40
50
60
70
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Squat (4 day #2)
Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
69.7% 74.8% 50-59 10 13 14 10 14 15
70.6% 66.0% 60-69 9 11 13 8 13 13
67.2% 70.0% 70-79 32 9 49 6 64 26
72.6% 69.0% 80-89 8 22 8 18 0 18
65.5% 69.2% 90+ 0 0 0 0 0 0
72.6% 69.0% NL 59 55 84 42 91 72
69.3% 69.7% Avg. Int. 66.4% 69.1% 66.1% 67.6% 66.2% 67.6%
Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Cycle
66.9% 74.6% 50-59 13 15 10 10 13 61
66.7% 71.6% 60-69 11 13 39 9 11 83
67.9% 66.5% 70-79 17 26 3 36 18 100
70.4% 73.5% 80-89 14 10 15 16 16 71
66.0% 72.6% 90+ 0 5 0 0 0 5
67.7% 71.4% NL 55 69 67 71 58 320
Avg. Int. 68.2% 67.2% 65.7% 68.5% 67.9% 67.5%
0
1 2 3 4 5 6
Week
-5
0
5
10
15
20
25
30
35
40
45
1 2 3 4 5
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Week
Squat (4 day #3)
50-59
60-69
70-79
80-89
90+
15
20
Squat (4 day comp)
Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Month
70.1% 70.7% 50-59 8 6 6 6 3 3
68.2% 68.8% 60-69 7 6 6 6 2
70.6% 69.5% 70-79 6 12 7 10 3
67.4% 64.0% 80-89 19 2 12 8 0
63.4% 62.5% 90+ 0 4 0 0 0
68.8% 68.6% NL 40 30 31 30 8 3
Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%
-5
0
5
10
15
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Week
50-59
60-69
70-79
80-89
90+
Bench Deadlift
% Week 1 Week 2 Week 3 Week 4 Month %
50-59 15 12 21 19 67 50-59
60-69 16 25 52 44 137 60-69
70-79 62 21 36 20 139 70-79
80-89 12 17 14 32 75 80-89
90+ 0 3 3 6 12 90+
NL 105 78 126 121 430 NL
Avg. Int. 68.0% 67.7% 66.0% 68.6% 67.5% Avg. Int.
0
10
20
30
40
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60
70
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Week
Bench (4 day #1)
50-59
60-69
70-79
80-89
90+
0
5
10
15
20
25
30
35
40
1
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50-59
60-69
70-79
80-89
90+
0
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20
30
40
50
60
70
80
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Bench (4 day #2)
50-59
60-69
70-79
80-89
90+
0
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40
50
60
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Bench Deadlift
Cycle % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle %
76 50-59 17 18 21 16 35 19 126 50-59
67 60-69 18 15 19 14 28 17 111 60-69
186 70-79 36 25 45 12 36 72 226 70-79
74 80-89 32 29 20 35 30 10 156 80-89
0 90+ 0 6 0 7 0 0 13 90+
403 NL 103 93 105 84 129 118 632 NL
66.9% Avg. Int. 69.7% 70.6% 67.2% 72.6% 65.5% 72.6% 69.3% Avg. Int.
Bench Deadlift
% Week 1 Week 2 Week 3 Week 4 Week 5 Cycle %
50-59 15 20 28 19 24 106 50-59
60-69 12 17 27 18 22 96 60-69
70-79 17 50 34 61 76 238 70-79
80-89 18 2 51 24 12 107 80-89
90+ 0 5 0 6 0 11 90+
NL 62 94 140 128 134 558 NL
Avg. Int. 66.9% 66.7% 67.9% 70.4% 66.0% 67.7% Avg. Int.
90+
0
1 2 3 4 5 6
Week
90+
0
1
0
10
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30
40
50
60
70
80
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Week
Bench (4 day #3)
50-59
60-69
70-79
80-89
90+
0
10
20
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40
50
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35
40
45
Bench (4 day comp)
12
14
16
Bench Deadlift
% Week 1 Week 2 Week 3 Week 4 Week 5 Month %
50-59 18 9 9 9 6 0 50-59
60-69 15 9 9 9 6 0 60-69
70-79 12 23 9 15 13 0 70-79
80-89 40 2 29 11 0 0 80-89
90+ 0 4 0 0 0 0 90+
NL 85 47 56 44 25 0 NL
Avg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8% Avg. Int.
0
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Week
50-59
60-69
70-79
80-89
90+
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4
6
8
10
12
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These graphs show the focus of the loading
Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 1
12 6 9 9 36 Squat 21.0%
17 6 13 12 48 Bench 50.0%
26 20 37 29 112 Deadlift 29.0%
6 0 16 9 31
0 0 0 6 6
61 32 75 65 233
66.9% 66.4% 69.6% 69.7% 68.5%
1 2 3 4
Week
Deadlift (4 day #1)
50-59
60-69
70-79
80-89
90+
0%
10%
20%
30%
40%
50%
60%
1 2
%

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Lift Distribution
Deadlift (4 day #2)
50-59
60-69
70-79
80-89
90+
0%
10%
20%
30%
40%
50%
%

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Lift Distribution
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle % of Lifts Week 1
3 9 6 9 14 13 54 Squat 26.7%
9 9 10 12 14 19 73 Bench 46.6%
14 30 27 17 50 33 171 Deadlift 26.7%
33 0 16 17 12 10 88
0 0 0 0 0 0 0
59 48 59 55 90 75 386
74.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%
Week 1 Week 2 Week 3 Week 4 Week 5 Cycle % of Lifts Week 1
3 8 11 7 9 38 Squat 36.2%
6 11 11 10 12 50 Bench 40.8%
14 22 43 9 29 117 Deadlift 23.0%
6 18 0 22 15 61
6 5 0 6 7 24
35 64 65 54 72 290
74.6% 71.6% 66.5% 73.5% 72.6% 71.4%
1 2 3 4 5 6
Week
90+
0%
1 2
1 2 3 4 5
Week
Deadlift (4 day #3)
50-59
60-69
70-79
80-89
90+
0%
10%
20%
30%
40%
50%
60%
1 2
%

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Lift Distribution
Deadlift (4 day comp)
50%
60%
Lift Distribution
Week 1 Week 2 Week 3 Week 4 Week 5 Month % of Lifts Week 1
6 6 9 2 3 0 Squat 24.5%
9 6 9 2 3 0 Bench 52.1%
10 11 15 6 6 0 Deadlift 23.3%
10 2 14 0 0 0
3 4 0 0 0 0
38 29 47 10 12 0
70.7% 68.8% 69.5% 64.0% 62.5% 68.6%
1 2 3 4 5
Week
50-59
60-69
70-79
80-89
90+
0%
10%
20%
30%
40%
50%
1 2
%

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These graphs show the focus of the loading
Week 2 Week 3 Week 4 Month
27.2% 20.6% 23.1% 22.5%
51.7% 49.8% 50.0% 50.2%
21.2% 29.6% 26.9% 27.2%
2 3 4
Week
Lift Distribution (4 day #1)
Squat
Deadlift
Bench
Lift Distribution (4 day #2)
Squat
Deadlift
Bench
Week 2 Week 3 Week 4 Week 5 Week 6 Cycle
28.1% 33.9% 23.2% 29.4% 27.2% 28.4%
47.4% 42.3% 46.4% 41.6% 44.5% 44.5%
24.5% 23.8% 30.4% 29.0% 28.3% 27.2%
Week 2 Week 3 Week 4 Week 5 Cycle
30.4% 24.6% 28.1% 22.0% 27.4%
41.4% 51.5% 50.6% 50.8% 47.8%
28.2% 23.9% 21.3% 27.3% 24.8%
2 3 4 5 6
Week
2 3 4 5
Week
Lift Distribution (4 day #3)
Squat
Deadlift
Bench
Lift Distribution (4 day comp)
Week 2 Week 3 Week 4 Week 5 Month
28.3% 23.1% 35.7% 17.8% 100.0%
44.3% 41.8% 52.4% 55.6% 0.0%
27.4% 35.1% 11.9% 26.7% 0.0%
2 3 4 5
Week
Squat
Deadlift
Bench
Sheiko
Preparatory Period for Class 1 & CMS
week 1
1 day (Monday) % reps sets weight
Front squat 30% 4 1 30
Front squat 40% 4 1 40
Front squat 50% 4 3 50
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 2 4 75
Chest muscles 8 4
Abs 10 3
3 day (Wednesday) % reps sets weight
Deadlift to knees w/2s pause 50% 3 1 50
Deadlift to knees w/2s pause 60% 3 1 60
Deadlift to knees w/2s pause 70% 3 4 70
Bench press 50% 5 1 50
Bench press 60% 5 1 60
Bench press 70% 3 1 70
Bench press 70% 5 1 70
Bench press 70% 7 1 70
Bench press 70% 4 1 70
Bench press 70% 6 1 70
Bench press 70% 8 1 70
Deadlift w/pause 5-7cmabove knees 55% 3 1 55
Deadlift w/pause 5-7cmabove knees 65% 3 1 65
Deadlift w/pause 5-7cmabove knees 75% 2 4 75
Lat muscles 6 4
Good morning 5 5
5 day (Friday) % reps sets weight
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 3 4 75
Squat w/pause at half squat position on the way down 50% 3 1 50
Squat w/pause at half squat position on the way down 60% 3 1 60
Squat w/pause at half squat position on the way down 70% 3 4 70
Board bench press 60% 3 1 60
Board bench press 70% 3 1 70
Board bench press 80% 3 2 80
Board bench press 85% 2 3 85
Chest muscles 8 4
Hyperextension 8 4
6 day (Saturday) % reps sets weight
Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 2 4 60
Incline Bench press 3 5
Deadlift off boxes, bar is 5-7cmbelow knees 55% 3 1 55
Deadlift off boxes, bar is 5-7cmbelow knees 65% 3 1 65
Deadlift off boxes, bar is 5-7cmbelow knees 75% 3 2 75
Deadlift off boxes, bar is 5-7cmbelow knees 85% 2 3 85
Dip (with weights) 4 5
Leg press (80-90% of squat 1RM) 5 5
Reverse hyperextension 8 4
week 2
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 75% 3 1 75
Squat 80% 2 5 80
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 5 80
French press lying 6 5
Chest muscles 8 4
Hyperextension 8 4
3 day (Wednesday) % reps sets weight
Bench press w/chains plus 8-10 kg to each side in addition to this weight 50% 3 1 50
Bench press w/chains plus 8-10 kg to each side in addition to this weight 60% 3 1 60
Bench press w/chains plus 8-10 kg to each side in addition to this weight 70% 3 5 70
Deadlift w/pause 5-7cmbelow knees 50% 3 1 50
Deadlift w/pause 5-7cmbelow knees 60% 3 1 60
Deadlift w/pause 5-7cmbelow knees 70% 3 1 70
Deadlift w/pause 5-7cmbelow knees 75% 2 5 75
Delts 6 5
Leg extension (1 sec pause every rep 6 5
at the top)
Abs 8 4
5 day (Friday) % reps sets weight
Front squat 30% 4 1 30
Front squat 40% 4 1 40
Front squat 50% 4 4 50
Board bench press 60% 3 1 60
Board bench press 70% 3 1 70
Board bench press 80% 3 1 80
Board bench press 85% 2 2 85
Board bench press 90% 1 3 90
Dips (with weights) 6 5
Lat muscles 8 4
Good morning 5 5
6 day (Saturday) % reps sets weight
Bench press narrow grip 50% 4 1 50
Bench press narrow grip 60% 3 1 60
Bench press narrow grip 65% 3 4 65
Deadlift w/chains, 8-10kg each side plus this weight 50% 3 1 50
Deadlift w/chains, 8-10kg each side plus this weight 60% 3 1 60
Deadlift w/chains, 8-10kg each side plus this weight 70% 2 2 70
Deadlift w/chains, 8-10kg each side plus this weight 75% 1 3 75
Dumbbells press 6 5
Leg press 4 5
Reverse hyperextension 8 4
week 3
1 day (Monday) % reps sets weight
Front squat 40% 4 1 40
Front squat 50% 4 1 50
Front squat 55% 3 3 55
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 2 85
Bench press 80% 2 2 80
Squat w/pause at half squat position on the way down 50% 3 1 50
Squat w/pause at half squat position on the way down 60% 3 1 60
Squat w/pause at half squat position on the way down 70% 3 1 70
Squat w/pause at half squat position on the way down 75% 2 4 75
Lat muscles 6 5
Goodmorning 5 4
3 day (Wednesday) % reps sets weight
Deadlift to knees with 2 sec pause 50% 3 1 50
Deadlift to knees with 2 sec pause 60% 3 1 60
Deadlift to knees with 2 sec pause 70% 3 1 70
Deadlift to knees with 2 sec pause 75% 2 4 75
Bench press 50% 5 1 50
Bench press 60% 5 1 60
Bench press 70% 3 1 70
Bench press 70% 7 1 70
Bench press 70% 4 1 70
Bench press 70% 8 1 70
Bench press 70% 2 1 70
Bench press 70% 6 1 70
Deadlift off boxes, bar is 5-7cmbelow knees 60% 4 1 60
Deadlift off boxes, bar is 5-7cmbelow knees 70% 4 1 70
Deadlift off boxes, bar is 5-7cmbelow knees 80% 4 4 80
Chest muscles 6 4
Abs 10 3
5 day (Friday) % reps sets weight
Board bench press 55% 3 1 55
Board bench press 65% 3 1 65
Board bench press 75% 3 1 75
Board bench press 85% 2 2 85
Board bench press 90% 1 3 90
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 5 80
Bench press w/chains plus 8-10 kg to each side in addition to this weight 50% 4 1 50
Bench press w/chains plus 8-10 kg to each side in addition to this weight 60% 4 1 60
Bench press w/chains plus 8-10 kg to each side in addition to this weight 65% 4 4 65
Lat muscles 8 4
Goodmorning seated 4 4
6 day (Saturday) % reps sets weight
Deadlift w/pause 5-7cmabove knees 50% 3 1 50
Deadlift w/pause 5-7cmabove knees 60% 3 1 60
Deadlift w/pause 5-7cmabove knees 70% 3 1 70
Deadlift w/pause 5-7cmabove knees 75% 2 4 75
Bench press with middle grip 50% 4 1 50
Bench press with middle grip 60% 4 1 60
Bench press with middle grip 65% 4 4 65
Deadlift w/ chains 50% 3 1 50
Deadlift w/ chains 60% 3 1 60
Deadlift w/ chains 70% 3 1 70
Deadlift w/ chains 75% 2 4 75
Triceps 6 5
Reverse hyperextension 8 4
week 4
1 day (Monday) % reps sets weight
Front squat 40% 3 1 40
Front squat 45% 3 1 45
Front squat 50% 3 2 50
Front squat 55% 3 3 55
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 2 80
Bench press 85% 2 3 85
Bench press 80% 3 2 80
Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
Dip 6 5
Lat muscles 6 4
Hyperextension 8 4
3 day (Wednesday) % reps sets weight
Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60
Deficit deadlift 70% 2 4 70
Board bench press 60% 3 1 60
Board bench press 70% 3 1 70
Board bench press 80% 3 1 80
Board bench press 85% 3 1 85
Board bench press 90% 2 2 90
Board bench press 95% 1 2 95
Deadlift off boxes, 5-7cmbelow knees 60% 3 1 60
Deadlift off boxes, 5-7cmbelow knees 70% 3 1 70
Deadlift off boxes, 5-7cmbelow knees 80% 3 2 80
Deadlift off boxes, 5-7cmbelow knees 90% 2 2 90
Deadlift off boxes, 5-7cmbelow knees 95% 1 2 95
Chest muscles 8 4
French press 6 5
5 day (Friday) % reps sets weight
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 4 80
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Bench press w/chains plus 8-10 kg to each side in addition to this weight 50% 3 1 50
Bench press w/chains plus 8-10 kg to each side in addition to this weight 60% 3 1 60
Bench press w/chains plus 8-10 kg to each side in addition to this weight 70% 3 1 70
Bench press w/chains plus 8-10 kg to each side in addition to this weight 75% 2 4 75
Delts 6 4
Abs 10 3
6 day (Saturday) % reps sets weight
Deadlift w/pause 5-7cmbelow knees 50% 3 1 50
Deadlift w/pause 5-7cmbelow knees 60% 3 1 60
Deadlift w/pause 5-7cmbelow knees 70% 3 1 70
Deadlift w/pause 5-7cmbelow knees 75% 2 2 75
Deadlift w/pause 5-7cmbelow knees 80% 1 3 80
Bench press 50% 6 1 50
Bench press 60% 6 1 60
Bench press 65% 6 4 65
Deadlift w/chains 50% 3 1 50
Deadlift w/chains 60% 3 1 60
Deadlift w/chains 70% 3 1 70
Deadlift w/chains 75% 2 4 75
Leg press 5 5
Reverse hyperextension 8 4
Sheiko
Preparatory Period for Class 1 & CMS
week 1
1 day (Monday) % reps sets weight
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 3 1 70
Squat 70% 7 1 70
Squat 70% 4 1 70
Squat 70% 8 1 70
Squat 70% 2 1 70
Squat 70% 5 1 70
Bench press w/board 60% 3 1 60
Bench press w/board 70% 3 1 70
Bench press w/board 80% 3 2 80
Bench press w/board 85% 2 3 85
Chest Muscles 8 4
Abs 8 3
3 day (Wednesday) % reps sets weight
Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60
Deficit deadlift 70% 2 4 70
Bench press with chains 50% 3 1 50
Bench press with chains 60% 3 1 60
Bench press with chains 70% 3 1 70
Bench press with chains 75% 2 4 75
Deadlift off boxes, bar is at 5 cm below knees 60% 3 1 60
Deadlift off boxes, bar is at 5 cm below knees 70% 3 1 70
Deadlift off boxes, bar is at 5 cm below knees 80% 3 2 80
Deadlift off boxes, bar is at 5 cm below knees 85% 3 3 85
Lat Muscles 6 5
Dips 5 5
Goodmorning 5 5
5 day (Friday) % reps sets weight
Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 4 4 70
Chest Muscles 6 5
Abs 10 3
6 day (Saturday) % reps sets weight
Deadlift off boxes, bar is at 5 cm below knees 60% 3 1 60
Deadlift off boxes, bar is at 5 cm below knees 70% 3 1 70
Deadlift off boxes, bar is at 5 cm below knees 80% 3 2 80
Deadlift off boxes, bar is at 5 cm below knees 85% 3 4 85
Incline Shoulder Press 3 5
Delts 6 4
Lat Muscles 6 5
Hyperextension 8 4
week 2
1 day (Monday) % reps sets weight
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 4 80
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Bench press w/chains 50% 3 1 50
Bench press w/chains 60% 3 1 60
Bench press w/chains 70% 3 1 70
Bench press w/chains 75% 2 4 75
Chest Muscles 8 5
Good morning 5 5
3 day (Wednesday) % reps sets weight
Deadlift to knees 50% 3 1 50
Deadlift to knees 60% 3 1 60
Deadlift to knees 70% 2 4 70
Bench press w/board 55% 5 1 55
Bench press w/board 65% 4 1 65
Bench press w/board 75% 4 2 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 3 90
Deadlift w/chains 50% 3 1 50
Deadlift w/chains 60% 3 1 60
Deadlift w/chains 70% 3 1 70
Deadlift w/chains 75% 2 4 75
Triceps 6 5
Abs 10 4
5 day (Friday) % reps sets weight
Squat 55% 5 1 55
Squat 65% 4 1 65
Squat 75% 3 1 75
Squat 85% 2 4 85
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 5 80
Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 3 80
Chest Muscle 6 5
Hyperextension 8 4
6 day (Saturday) % reps sets weight
Deadlift w/ 2 pauses, 5-7cm above and below knees 50% 3 1 50
Deadlift w/ 2 pauses, 5-7cm above and below knees 60% 3 1 60
Deadlift w/ 2 pauses, 5-7cm above and below knees 70% 3 1 70
Deadlift w/ 2 pauses, 5-7cm above and below knees 75% 2 4 75
Incline shoulder press 3 5
Dips 5 5
Lat Muscles 6 5
week 3
1 day (Monday) % reps sets weight
Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 3 1 70
Squat 70% 7 1 70
Squat 70% 4 1 70
Squat 70% 8 1 70
Squat 70% 2 1 70
Squat 70% 6 1 70
Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 4 80
Chest Muscles 6 4
Good Morning 5 5
3 day (Wednesday) % reps sets weight
Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60
Deficit Deadlift 70% 2 4 70
Bench press 50% 6 1 50
Bench press 60% 5 1 60
Bench press 70% 4 1 70
Bench press 75% 3 1 75
Bench press 80% 2 2 80
Deadlift from boxes bar is 5cm below knees 60% 4 1 60
Deadlift from boxes bar is 5cm below knees 70% 4 1 70
Deadlift from boxes bar is 5cm below knees 80% 4 4 80
Triceps 6 5
Abs 10 3
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Bench press w/chains 50% 4 1 50
Bench press w/chains 60% 4 1 60
Bench press w/chains 70% 4 5 70
Squat 50% 4 1 50
Squat 60% 4 1 60
Squat 70% 4 4 70
Lat Muscles 6 5
Hyperextension 8 4
6 day (Saturday) % reps sets weight
1 + 1/2 (x2) Deadlift 50% 3 1 50
2 + 1/2 (x2) Deadlift 60% 3 1 60
3 + 1/2 (x2) Deadlift 70% 3 1 70
4 + 1/2 (x2) Deadlift 75% 3 4 75
Close Grip Bench Press 50% 3 1 50
Close Grip Bench Press 60% 3 1 60
Close Grip Bench Press 70% 3 4 70
Delts 6 5
Triceps 6 5
Reverse Hyperextension 8 4
week 4
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 5 80
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 5 80
Chest Muscles 6 5
Dips 5 5
Good Morning 5 5
3 day (Wednesday) % reps sets weight
Deadlift w/pause 5-7cm above knees 50% 3 1 50
Deadlift w/pause 5-7cm above knees 60% 3 1 60
Deadlift w/pause 5-7cm above knees 70% 3 1 70
Deadlift w/pause 5-7cm above knees 80% 2 4 80
Bench press w/board 55% 3 1 55
Bench press w/board 65% 3 1 65
Bench press w/board 75% 3 1 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 2 90
Bench press w/board 95% 1 3 95
Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 2 4 75
Triceps 6 5
Lat Muscles 6 5
Abs 8 4
5 day (Friday) % reps sets weight
Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 3 80
Chest Muscles 6 5
Hyperextension 8 4
6 day (Saturday) % reps sets weight
Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60
Deficit Deadlift 70% 2 4 70
Incline Shoulder Press 3 5
Deadlift off boxes bar is 5cm below knees 60% 3 1 60
Deadlift off boxes bar is 5cm below knees 70% 3 1 70
Deadlift off boxes bar is 5cm below knees 80% 3 1 80
Deadlift off boxes bar is 5cm below knees 85% 2 3 85
Lat Muscles 6 5
Leg Press 5 5
week 5
1 day (Monday) % reps sets weight
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 3 1 70
Squat 70% 5 1 70
Squat 70% 7 1 70
Squat 70% 4 1 70
Squat 70% 6 1 70
Squat 70% 8 1 70
Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 4 4 70
Chest Muscles 6 5
Good morning 5 5
3 day (Wednesday) % reps sets weight
Deadlift up to knees 50% 4 1 50
Deadlift up to knees 60% 4 1 60
Deadlift up to knees 70% 4 4 70
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 5 80
Deadlift off boxes, bar is 5cm below knees 55% 3 1 55
Deadlift off boxes, bar is 5cm below knees 65% 3 1 65
Deadlift off boxes, bar is 5cm below knees 75% 3 1 75
Deadlift off boxes, bar is 5cm below knees 85% 3 4 85
Triceps 6 5
Hyperextension 8 4
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 75% 3 4 75
Bench press 50% 6 1 50
Bench press 60% 5 1 60
Bench press 70% 4 1 70
Bench press 75% 3 1 75
Bench press 80% 2 2 80
Bench press 85% 1 2 85
Bench press 80% 2 1 80
Bench press 75% 3 1 75
Bench press 70% 4 1 70
Bench press 65% 5 1 65
Bench press 60% 6 1 60
Bench press 55% 7 1 55
Bench press 50% 8 1 50
Squat 50% 4 1 50
Squat 60% 4 1 60
Squat 70% 4 4 70
Chest Muscles 6 5
Abs 10 3
6 day (Saturday) % reps sets weight
Deadlift w/pause 5cm above knees 50% 3 1 50
Deadlift w/pause 5cm above knees 60% 3 1 60
Deadlift w/pause 5cm above knees 70% 3 1 70
Deadlift w/pause 5cm above knees 75% 2 4 75
DB Bench press 6 5
Deadlift w/chains off boxes, bar is 10-12cm below knees 50% 4 1 50
Deadlift w/chains off boxes, bar is 10-12cm below knees 60% 4 1 60
Deadlift w/chains off boxes, bar is 10-12cm below knees 70% 4 1 70
Deadlift w/chains off boxes, bar is 10-12cm below knees 75% 4 4 75
Lat Muscles 6 5
Hyperextension 8 4
week 6
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 5 80
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 5 80
Chest Muscles 6 5
Hyperextension 8 4
3 day (Wednesday) % reps sets weight
Deficit Deadlift 50% 4 1 50
Deficit Deadlift 60% 4 1 60
Deficit Deadlift 65% 3 2 65
Bench press 50% 5 1 50
Bench press 60% 5 1 60
Bench press 70% 3 1 70
Bench press 70% 6 1 70
Bench press 70% 4 1 70
Bench press 70% 7 1 70
Bench press 70% 2 1 70
Bench press 70% 8 1 70
Bench press 70% 5 1 70
Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 3 1 70
Deadlift 80% 2 5 80
Delts 6 5
Lat Muscles 8 4
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 3 5 75
Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 4 70
Chest Muscles 8 5
Abs 8 4
6 day (Saturday) % reps sets weight
Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 3 4 75
Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 4 4 70
Deadlift w/chains 50% 3 1 50
Deadlift w/chains 60% 3 1 60
Deadlift w/chains 70% 3 1 70
Deadlift w/chains 75% 3 4 75
Dip 4 5
Lat Muscles 6 5
Hyperextension 8 4
Sheiko
Preparatory Period for Class 1 & CMS
week 1
1 day (Monday) % reps sets weight
Squat 55% 5 1 55
Squat 65% 4 1 65
Squat 75% 3 1 75
Squat 85% 2 3 85
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 4 80
Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Chest Muscles 6 4
Goodmorning 5 5
3 day (Wednesday) % reps sets weight
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 2 85
Bench press 80% 2 2 80
Deadlift off boxes, bar is 5cm below knees 65% 3 1 65
Deadlift off boxes, bar is 5cm below knees 75% 3 1 75
Deadlift off boxes, bar is 5cm below knees 85% 3 2 85
Deadlift off boxes, bar is 5cm below knees 90% 2 3 90
Triceps 6 5
Lat Muscles 6 5
Abs 8 4
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 75% 2 4 75
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
Chest Muscles 6 5
Dips 5 5
Goodmorning 5 5
6 day (Saturday) % reps sets weight
Incline shoulder press 3 5
Deadlift w/pause 5cm above knees 50% 3 1 50
Deadlift w/pause 5cm above knees 60% 3 1 60
Deadlift w/pause 5cm above knees 70% 3 1 70
Deadlift w/pause 5cm above knees 75% 2 4 75
Lat Muscles 6 4
Hyperextension 8 4
week 2
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 1 80
Squat 90% 1 1 90
Squat 95% 1 1 95
Squat 100%-105% 1 2-3 100-105
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
Chest Muscles 5 3
Hyperextension 8 4
3 day (Wednesday) % reps sets weight
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 1 80
Bench press 90% 1 1 90
Bench press 95% 1 1 95
Bench press 100%-105% 1 2-3 100-105
Deadlift up to knees 50% 5 1 50
Deadlift up to knees 60% 4 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 80% 2 1 80
Deadlift up to knees 90% 1 1 90
Deadlift up to knees 95% 1 1 95
Deadlift up to knees 100%-105% 1 2-3 100-105
Delts 6 4
Lat Muscles 6 4
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 3 5 75
Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 4 70
Chest Muscles 8 5
Abs 8 4
6 day (Saturday) % reps sets weight
Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 3 4 75
Bench Press 50% 5 1 50
Bench Press 60% 5 1 60
Bench Press 70% 5 4 70
Deadlift off boxes, bar is 5cm below knees 60% 4 1 60
Deadlift off boxes, bar is 5cm below knees 70% 4 1 70
Deadlift off boxes, bar is 5cm below knees 80% 4 4 80
Dips 4 5
Lat Muscles 6 5
Hyperextension 8 4
week 3
1 day (Monday) % reps sets weight
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 3 5 80
Bench press w/board 60% 4 1 60
Bench press w/board 70% 4 1 70
Bench press w/board 80% 4 4 80
Chest Muscles 6 4
Goodmorning 5 5
3 day (Wednesday) % reps sets weight
Deadlift up to knees w/pause 50% 4 1 50
Deadlift up to knees w/pause 60% 4 1 60
Deadlift up to knees w/pause 70% 4 4 70
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 2 80
Bench press 85% 2 2 85
Bench press 80% 3 1 80
Bench press 70% 5 1 70
Bench press 60% 7 1 60
Bench press 50% 9 1 50
1(x2) + 1/2 (x2) Deadlift, alternating 50% 4 1 50
1(x2) + 1/2 (x2) Deadlift, alternating 60% 4 1 60
1(x2) + 1/2 (x2) Deadlift, alternating 70% 4 1 70
1 + 1/2 (x2) Deadlift, alternating 75% 3 4 75
Triceps 6 5
Lat Muscles 6 5
Abs 10 4
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 65% 3 1 65
Squat 65% 7 1 65
Squat 65% 4 1 65
Squat 65% 8 1 65
Squat 65% 2 1 65
Squat 65% 6 1 65
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 5 80
Dips 4 5
Chest Muscles 6 4
Hyperextension 8 4
6 day (Saturday) % reps sets weight
Deadlift w/pause 5-7cm above knees 50% 3 1 50
Deadlift w/pause 5-7cm above knees 60% 3 1 60
Deadlift w/pause 5-7cm above knees 70% 3 1 70
Deadlift w/pause 5-7cm above knees 75% 2 4 75
Bench press w/chains 50% 4 1 50
Bench press w/chains 60% 4 1 60
Bench press w/chains 70% 4 4 70
Goodmorning 5 5
Leg Press 6 5
week 4
1 day (Monday) % reps sets weight
Bench press w/board 55% 3 1 55
Bench press w/board 65% 3 1 65
Bench press w/board 75% 3 1 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 3 90
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 3 2 80
Squat 85% 2 2 85
Squat 80% 3 2 80
Decline Bench Press 50% 4 1 50
Decline Bench Press 60% 4 1 60
Decline Bench Press 70% 4 5 70
Chest Muscles 6 4
Abs 10 3
3 day (Wednesday) % reps sets weight
Deadlift w/pause 5-7cm below knees 50% 3 1 50
Deadlift w/pause 5-7cm below knees 60% 3 1 60
Deadlift w/pause 5-7cm below knees 70% 3 1 70
Deadlift w/pause 5-7cm below knees 80% 2 4 80
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 2 80
Bench press 85% 2 3 85
Bench press 80% 3 2 80
Deadlift off boxes, bar is 5cm below knees 65% 3 1 65
Deadlift off boxes, bar is 5cm below knees 75% 3 1 75
Deadlift off boxes, bar is 5cm below knees 85% 3 2 85
Deadlift off boxes, bar is 5cm below knees 95% 2 3 95
Lat Muscles 6 5
Goodmorning 5 5
5 day (Friday) % reps sets weight
Bench press w/chains 50% 3 1 50
Bench press w/chains 60% 3 1 60
Bench press w/chains 70% 3 1 70
Bench press w/chains 75% 3 4 75
Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 3 1 70
Squat 70% 5 1 70
Squat 70% 7 1 70
Squat 70% 4 1 70
Squat 70% 6 1 70
Squat 70% 8 1 70
Bench press w/board 50% 4 1 50
Bench press w/board 60% 4 1 60
Bench press w/board 70% 4 1 70
Bench press w/board 75% 4 4 75
Chest Muscles 6 5
Dips 5 5
6 day (Saturday) % reps sets weight
1(x2) + 1/2 (x2) Deadlift, alternating 50% 4 1 50
1(x2) + 1/2 (x2) Deadlift, alternating 60% 4 1 60
1 + 1/2 (x2) Deadlift, alternating 70% 3 1 70
1 + 1/2 Deadlift, alternating80% 2 4 80
Incline shoulder press 3 5
Lat Muscles 6 5
Hyperextension 8 4
week 5
1 day (Monday) % reps sets weight
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 4 4 70
Chest Muscles 6 4
Goodmorning 5 5
3 day (Wednesday) % reps sets weight
Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60
Deficit deadlift 65% 3 1 65
Deficit deadlift 70% 2 4 70
Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
Deadlift from boxes, bar is 5cm below knees 70% 3 1 70
Deadlift from boxes, bar is 5cm below knees 80% 3 1 80
Deadlift from boxes, bar is 5cm below knees 90% 2 2 90
Deadlift from boxes, bar is 5cm below knees 95% 1 3 95
Triceps 6 5
Goodmorning 5 4
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
Bench press 50% 6 1 50
Bench press 60% 6 1 60
Bench press 70% 6 5 70
Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 3 4 75
Chest Muscles 6 5
Lat Muscles 6 5
6 day (Saturday) % reps sets weight
Deadlift up to knees w/pause 50% 3 1 50
Deadlift up to knees w/pause 60% 3 1 60
Deadlift up to knees w/pause 70% 3 1 70
Deadlift up to knees w/pause 75% 3 4 75
Close Grip Bench Press 50% 4 1 50
Close Grip Bench Press 60% 4 1 60
Close Grip Bench Press 70% 4 4 70
Deadlift off boxes, bar is 5cm below knees 55% 3 1 55
Deadlift off boxes, bar is 5cm below knees 65% 3 1 65
Deadlift off boxes, bar is 5cm below knees 75% 3 1 75
Deadlift off boxes, bar is 5cm below knees 85% 3 4 85
Dips 5 5
Triceps 6 5
Sheiko
Competition Period for Class 1 & CMS
week 1
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 3 85
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
3 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 4 80
4 Chest Muscles 8 4
5 Hyperextension 8 4
3 day (Wednesday) % reps sets weight
1 Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60
Deficit Deadlift 70% 2 2 70
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
3 Deadlift of boxes, bar is 5cmbelow knees 60% 3 1 60
Deadlift of boxes, bar is 5cmbelow knees 70% 3 1 70
Deadlift of boxes, bar is 5cmbelow knees 80% 2 2 80
Deadlift of boxes, bar is 5cmbelow knees 90% 1 3 90
4 Lat Muscles 6 4
5 Abs 8 4
5 day (Friday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 2 80
Squat 85% 1 3 85
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 2 3 85
Bench press 80% 2 2 80
3 Chest Muscles 6 4
4 Triceps 6 4
5 Goodmorning 5 4
6 day (Saturday) % reps sets weight
1 Incline Shoulder press 3 5
2 Deadlift off boxes, bar is 5cmbelow knees 55% 3 1 55
Deadlift off boxes, bar is 5cmbelow knees 65% 3 1 65
Deadlift off boxes, bar is 5cmbelow knees 75% 3 1 75
Deadlift off boxes, bar is 5cmbelow knees 85% 2 3 85
3 Delts 6 4
4 Lat Muscles 6 4
5 Reverse Hyperextension 8 4
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 75% 2 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Chest Muscles 6 4
4 Hyperextension 8 3
3 day (Wednesday) % reps sets weight
1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 1 80
Bench press 90% 1 1 90
Bench press 95% 1 1 95
Bench press 100% 1 1-2 100
2 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 2 1 70
Deadlift 80% 2 1 80
Deadlift 90% 1 1 90
Deadlift 95% 1 1 95
Deadlift 100% 1 1-2 100
3 Triceps 6 4
4 Abs 8 3
5 day (Friday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 1 80
Squat 90% 1 1 90
Squat 95% 1 1 95
Squat 100% 1 1-2 100
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
3 Chest Muscles 6 4
4 Goodmorning 4 4
6 day (Saturday) % reps sets weight
1 DB Bench Press 5 5
2 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 2 3 75
3 Lat Muscles 6 4
4 Dips 4 4
week 3
1 day (Monday) % reps sets weight
1 Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 2 2 75
Squat 85% 1 4 85
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
3 Chest Muscles 6 4
4 Hyperextension 8 4
3 day (Wednesday) % reps sets weight
1 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 2 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 3 85
3 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 3 1 70
Deadlift 80% 2 4 80
4 Lat Muscles 6 4
5 Abs 8 3
5 day (Friday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 5 80
3 Delts 6 4
4 Triceps 6 4
5 Goodmorning 4 4
6 day (Saturday) % reps sets weight
1 Incline Shoulder Press 3 5
2 Deadlift off boxes, bar is 5cmbelow knees 55% 3 1 55
Deadlift off boxes, bar is 5cmbelow knees 65% 3 1 65
Deadlift off boxes, bar is 5cmbelow knees 75% 3 1 75
Deadlift off boxes, bar is 5cmbelow knees 85% 2 3 85
3 Lat Muscles 6 4
4 Reverse Hyperextension 8 4
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 3 85
3 Chest Muscles 6 4
4 Goodmorning 4 4
3 day (Wednesday) % reps sets weight
1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
2 Deadlift 50% 2 1 50
Deadlift 60% 2 1 60
Deadlift 70% 2 3 70
3 Lat Muscles 6 3
4 Abs 8 3
5 day (Friday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 2 2 70
Squat 75% 1 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Hyperextension 6 3
6 day (Saturday)
Rest
week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 2 2 70
Bench press 75% 1 3 75
2 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 2 3 70
3 Abs 8 3
3 day (Wednesday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 2 1 60
Squat 70% 1 3 70
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 2 3 70
5-6-7 day
Competition