sheiko calculator xls
DESCRIPTION
Sheiko calculator, includes all sheiko programs.TRANSCRIPT
Enter your maxes here:Squat 105Bench 70Deadlift 150
Volume Calculations
Reps PoundageMS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 6563 7105 10020 236882 86 127 70 283 6185 6034 7050 192693 131 200 114 445 9209 9149 11985 303434 88 106 94 288 6584 5236 10110 21930
Total 397 583 375 1355 28539 27524 39165 95228339
MS Prep2 Squat Bench Dead Squat Bench Dead1 80 204 90 374 5959 9538 9810 253062 91 163 83 337 6311 7658 9060 230293 84 191 107 382 6227 8985 11250 264614 85 148 69 302 6279 7196 7395 208705 95 186 78 359 6846 8572 8055 234736 85 148 69 302 6279 7196 7395 20870
Total 520 1040 496 2056 37900 49144 52965 140008347 343
MS Prep3 Squat Bench Dead Squat Bench Dead1 80 114 67 261 5927 5576 7260 187632 91 148 46 285 6342 7000 4950 182923 73 126 62 261 5371 6080 6690 181404 51 127 51 229 3707 6052 5670 154285 83 137 62 282 6101 6699 6780 19580
Total 378 652 288 1318 27447 31406 31350 90203264
MS Comp Squat Bench Dead Squat Bench Dead1 82 67 63 212 5985 3318 6660 159632 92 92 69 253 6773 4568 7425 187653 58 87 47 192 4253 4284 4860 133974 41 65 19 125 2909 3157 1905 79715 15 30 15 60 977 1309 1395 3681
Total 288 341 213 842 20895 16636 22245 59776
#29 Squat Bench Dead Squat Bench Dead1 74 108 55 237 5119 4925 5895 159382 101 106 52 259 6794 4799 5565 171573 77 100 48 225 5791 5005 4890 156864 90 140 30 260 6090 6615 3330 16035
Total 342 454 185 981 23793 21343 19680 64816
#30 Squat Bench Dead Squat Bench Dead1 119 180 63 362 8495 8316 6900 237112 89 133 59 281 6185 6220 6090 184943 106 220 60 386 7550 10259 6788 245964 83 119 26 228 6101 5747 2775 14623
Total 397 652 208 1257 28329 30541 22553 81423
#31 Squat Bench Dead Squat Bench Dead
1 134 182 51 367 9335 8316 5370 230212 88 98 44 230 6132 4645 4463 152393 81 227 42 350 5901 10462 4560 209234 86 85 18 189 6174 4193 1875 12242
Total 389 592 155 1136 27542 27615 16268 71424
#32 Squat Bench Dead Squat Bench Dead1 59 60 13 132 4169 2916 1380 84642 77 102 41 220 5665 5040 4215 149203 41 63 25 129 2930 3070 2520 85194 15 32 15 62 977 1414 1425 3816
Total 192 257 94 543 13739 12439 9540 35718
#37 Squat Bench Dead Squat Bench Dead1 74 142 70 286 5119 6157 7020 182952 93 113 57 263 6699 5187 5678 175643 109 162 63 334 7770 7371 6720 218614 83 118 26 227 6090 5677 2775 14542
Total 359 535 216 1110 25678 24392 22193 72262
#39 Squat Bench Dead Squat Bench Dead1 70 82 46 198 4867 3756 4890 135122 102 111 52 265 6689 5086 5325 170993 58 100 40 198 4394 5005 4080 134794 90 140 30 260 6090 6615 3330 16035
Total 320 433 168 921 22040 20461 17625 60126
#40 Squat Bench Dead Squat Bench Dead1 80 188 59 327 5896 8715 6690 213012 93 125 41 259 6689 5964 4035 166883 78 158 55 291 5765 7420 6218 194024 136 145 62 343 9755 6811 6533 23098
Total 387 616 217 1220 28103 28910 23475 80488
Intensity/Average %Squat Bench Dead67.9% 67.7% 68.9%68.5% 67.9% 67.1%66.9% 65.4% 70.1%71.3% 70.6% 71.7%68.5% 67.4% 69.6%
Squat Bench Dead70.9% 66.8% 72.7%66.0% 67.1% 72.8%70.6% 67.2% 70.1%70.4% 69.5% 71.4%68.6% 65.8% 68.8%70.4% 69.5% 71.4%69.4% 67.5% 71.2%
Squat Bench Dead70.6% 69.9% 72.2%66.4% 67.6% 71.7%70.1% 68.9% 71.9%69.2% 68.1% 74.1%70.0% 69.9% 72.9%69.2% 68.8% 72.6%
Squat Bench Dead69.5% 70.7% 70.5%70.1% 70.9% 71.7%69.8% 70.3% 68.9%67.6% 69.4% 66.8%62.0% 62.3% 62.0%69.1% 69.7% 69.6%
Squat Bench Dead65.9% 65.1% 71.5%64.1% 64.7% 71.3%71.6% 71.5% 67.9%64.4% 67.5% 74.0%66.3% 67.2% 70.9%
Squat Bench Dead68.0% 66.0% 73.0%66.2% 66.8% 68.8%67.8% 66.6% 75.4%70.0% 69.0% 71.2%68.0% 66.9% 72.3%
Squat Bench Dead
66.3% 65.3% 70.2%66.4% 67.7% 67.6%69.4% 65.8% 72.4%68.4% 70.5% 69.4%67.4% 66.6% 70.0%
Squat Bench Dead67.3% 69.4% 70.8%70.1% 70.6% 68.5%68.0% 69.6% 67.2%62.0% 63.1% 63.3%68.2% 69.1% 67.7%
Squat Bench Dead65.9% 61.9% 66.9%68.6% 65.6% 66.4%67.9% 65.0% 71.1%69.9% 68.7% 71.2%68.1% 65.1% 68.5%
Squat Bench Dead66.2% 65.4% 70.9%62.5% 65.5% 68.3%72.2% 71.5% 68.0%64.4% 67.5% 74.0%65.6% 67.5% 69.9%
Squat Bench Dead70.2% 66.2% 75.6%68.5% 68.2% 65.6%70.4% 67.1% 75.4%68.3% 67.1% 70.2%69.2% 67.0% 72.1%
SheikoMonthly training plan #29
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 2 4270% 3 2 4975% 3 5 53
2 Squat 50% 5 1 5360% 5 2 6370% 5 5 74
3 Bench press 50% 5 1 3560% 5 1 4270% 4 4 49
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 3 2 9070% 3 2 10575% 3 4 113
2 Incline Bench press 6 43 Dip 5 54 Deadlift from boxes 55% 4 1 83
65% 4 1 9875% 4 2 11385% 3 4 128
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 5 1 4270% 4 1 4975% 3 2 5380% 2 2 5675% 3 2 5370% 4 1 4960% 6 1 4250% 8 1 35
2 Dumbbell fly 10 53 Squat 50% 5 1 53
60% 4 2 6370% 3 2 7475% 3 5 79
4 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 5 56
3 Dumbbell fly 10 54 Push up 10 55 Front squat 45% 3 2 47
55% 3 2 5860% 2 4 63
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 3 1 9070% 3 2 10575% 2 4 113
2 Bench press 50% 6 1 3560% 6 2 4265% 6 4 46
3 Dumbbell fly 10 54 Deadlift from boxes 55% 4 1 83
65% 4 1 9875% 4 2 11380% 4 4 120
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 2 5675% 3 1 5365% 5 1 4655% 7 1 39
3 Dumbbell fly 10 54 Squat 50% 5 1 53
60% 5 2 6370% 4 4 74
5 Good morning (standing) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 58
65% 4 1 6875% 3 2 7985% 2 4 89
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 3 1 53
60% 3 1 6370% 3 1 7480% 3 4 84
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 2 75
60% 3 2 9065% 3 4 98
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 3 5685% 2 2 6080% 3 2 56
3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 90
70% 4 2 10580% 3 2 12090% 2 3 135
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 7 56
3 Dumbbell fly 10 54 Press 4 55 Good morning (standing) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 55% 5 1 3965% 5 1 4675% 4 5 53
3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 42
50% 4 2 5360% 3 3 63
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 2 5685% 2 3 60
2 Deadlift 50% 3 1 7560% 3 1 9070% 3 2 10580% 3 2 12085% 2 3 12880% 2 3 120
3 Bench press 50% 5 1 3560% 5 1 4270% 5 4 49
4 Dumbbell fly 10 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Bench press 50% 6 1 3560% 5 1 4270% 4 2 4980% 3 2 5685% 2 2 6080% 3 2 5670% 4 1 4960% 6 1 4250% 8 1 35
3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 56 Abs 10 3
SheikoMonthly training plan #30
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 2 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Bench press 50% 5 1 3560% 5 1 4270% 5 5 49
4 Dumbbell fly 10 55 Squat 55% 5 1 58
65% 4 1 6875% 3 5 79
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 75
60% 4 2 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 2 5685% 1 2 6080% 2 2 5675% 3 2 5370% 4 1 4965% 6 1 4660% 8 1 4255% 10 1 3950% 12 1 35
3 Dumbbell fly 4 64 Deadlift from boxes 60% 5 1 90
70% 4 2 10580% 3 3 12090% 2 4 135
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 2 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 2 4270% 3 2 4980% 2 6 56
3 Dip 6 54 Squat 50% 5 1 53
60% 5 2 6370% 4 4 74
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 2 6370% 3 2 7480% 2 2 8490% 1 3 95
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 6 56
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 4 84
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 75
60% 4 2 9070% 3 2 10575% 3 4 113
2 Bench press 50% 5 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 2 5675% 3 2 5370% 5 2 4960% 7 1 4250% 9 1 35
3 Dumbbell fly 10 54 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 2 4270% 3 2 4980% 2 5 56
2 Squat 50% 5 1 5360% 5 2 6370% 5 5 74
3 Bench press 55% 4 1 3965% 3 1 4675% 2 5 53
4 Dip 8 55 Leg Press 6 56 Good morning (sitting) 6 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 2 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 5 56
3 Squat 50% 6 1 5360% 6 1 6365% 6 4 68
4 Bench press 55% 5 1 3965% 5 2 4675% 4 4 53
5 Dumbbell fly 10 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 3 3 12085% 2 3 128
2 Bench press 50% 6 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 2 5685% 1 2 6080% 2 2 5675% 3 2 5370% 5 1 4965% 7 1 4660% 9 1 4255% 11 1 3950% 13 1 35
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 98
75% 5 2 11385% 4 4 128
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 6 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 2 8485% 2 3 8980% 3 3 84
3 Bench press 50% 5 1 3560% 5 2 4270% 5 5 49
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 2 8990% 1 2 95
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 2 5685% 2 2 6080% 3 2 56
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 4 84
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 2 5685% 2 3 60
2 Deadlift 50% 4 1 7560% 4 1 9070% 3 2 10580% 3 2 12085% 2 3 128
3 Bench press 55% 5 1 3965% 5 1 4675% 4 4 53
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Bench press 50% 5 1 3560% 5 1 4270% 5 5 49
3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 56 Abs 10 3
SheikoMonthly training plan #31
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 2 5685% 2 4 60
2 Squat 50% 5 1 5360% 5 2 6370% 2,4,6,8,7,5,3 1 74
3 Bench press 50% 6 1 3560% 6 2 4265% 6 4 46
4 Dumbbell fly 10 55 Squat 50% 5 1 53
60% 5 2 6365% 4 4 68
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 75
60% 4 2 9070% 4 4 105
2 Bench press 50% 5 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 2 5685% 1 2 6080% 2 2 5675% 3 2 5370% 4 1 4965% 6 1 4660% 8 1 4255% 10 1 3950% 12 1 35
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 90
70% 4 1 10580% 3 2 12090% 2 4 135
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 3 89
2 Bench press 50% 5 1 3560% 4 2 4270% 3 2 4980% 2 6 56
3 Dip 6 54 Squat 55% 5 1 58
65% 5 1 6875% 4 4 79
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 2 2 5690% 1 3 63
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 5 84
3 Bench press 55% 5 1 3965% 5 1 4675% 5 4 53
4 Dumbbell fly 10 55 Leg press 6 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 75
60% 3 2 9065% 3 4 98
2 Bench press 50% 6 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 2 5685% 1 2 6075% 3 1 5365% 5 1 4655% 7 1 39
3 Dumbbell fly 10 54 Deadlift 55% 3 1 83
65% 3 2 9875% 3 2 11385% 2 4 128
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 2 8485% 2 4 89
2 Incline Bench press 4 63 Squat 50% 6 1 53
60% 6 1 6365% 6 4 68
4 Triceps 10 55 Back extension 10 4
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 5 1 6370% 5,8,3,6,2,7,4 1 74
3 Bench press 55% 5 1 3965% 5 1 4670% 5 5 49
4 Dumbbell fly 10 55 Lunge 5 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 75
60% 4 1 9070% 3 2 10580% 2 4 120
2 Bench press 50% 8 1 3555% 7 1 3960% 6 1 4265% 5 1 4670% 4 1 4975% 3 2 5380% 2 2 5685% 1 2 6080% 2 2 5675% 3 1 5370% 4 1 4965% 6 1 4660% 8 1 4255% 10 1 3950% 12 1 35
3 Deadlift from boxes 60% 4 1 9070% 4 1 10580% 3 2 12090% 2 3 135
4 Leg press 5 55 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 6 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 2 8485% 2 3 8980% 3 3 84
3 Bench press 50% 5 1 3560% 5 2 4270% 5 5 49
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 2 8490% 1 3 9580% 2 2 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 2 5685% 2 4 60
3 Dumbbell fly 10 54 Dip 8 55 Lunge 5 56 Back extension 10 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 2 2 5690% 1 3 6380% 2 2 56
2 Deadlift 50% 3 1 7560% 3 1 9070% 3 2 10580% 2 2 12090% 1 2 135
3 Dumbbell fly 10 54 Leg press 5 65 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 55% 5 1 3965% 5 1 4675% 4 5 53
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 53
60% 5 1 6370% 5 4 74
6 Good morning (sitting) 5 5
SheikoMonthly training plan #32
week 11 day (Monday) % reps sets weight1 Squat 50% 3 1 53
60% 3 1 6370% 3 2 7475% 2 3 79
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4975% 2 3 53
3 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 53
60% 3 2 6370% 2 2 7480% 2 1 8490% 1 1 95
100%-105% 1 2-3 105-110.252 Bench press 50% 3 1 35
60% 3 1 4270% 2 2 4980% 2 1 5690% 1 1 63
100%-105% 1 2-3 70-73.53 Deadlift 50% 3 1 75
60% 2 1 9070% 2 2 10580% 1 1 12090% 1 1 135
100%-105% 1 2-3 150-157.5
5 day (Friday) % reps sets weight1 Squat 50% 3 1 53
60% 3 2 6370% 3 2 7475% 2 4 79
2 Bench press 55% 3 1 3965% 3 2 4675% 3 6 53
3 Dumbbell fly 10 54 Good morning (standing) 5 55 Abs 10 3
###week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 53
60% 3 2 6370% 3 2 7480% 2 4 84
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 3 5 56
3 Dumbbell fly 8 44 Squat 55% 3 1 58
65% 3 2 6875% 3 4 79
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 2 2 9065% 2 2 9870% 1 3 105
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 3 2 5685% 2 3 60
3 Dumbbell fly 10 54 Deadlift 50% 3 1 75
60% 3 1 9070% 3 2 10580% 3 5 120
5 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 3 1 35
60% 3 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 3 1 5360% 3 2 6370% 3 2 7480% 3 6 84
3 Bench press 50% 4 1 3560% 4 1 4270% 4 4 49
4 Dumbbell fly 10 55 Good morning (standing) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 3 1 53
60% 3 1 6370% 3 2 7480% 2 5 84
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 2 3 5685% 1 3 60
3 Dumbbell fly 8 44 Abs 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 35
60% 3 1 4270% 3 2 4980% 2 5 56
2 Dumbbell fly 8 43 Deadlift 50% 3 1 75
60% 3 2 9070% 3 2 10575% 2 5 113
4 Good morning (standing) 5 4
5 day (Friday) % reps sets weight1 Squat 50% 3 1 53
60% 3 2 6370% 2 2 7475% 2 3 79
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4975% 2 4 53
3 Abs 8 3###
week 41 day (Monday) % reps sets weight1 Bench press 50% 3 1 35
60% 3 2 4270% 2 2 4975% 1 4 53
1 Deadlift 50% 3 1 7560% 2 2 9070% 2 4 105
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 53
60% 3 2 6370% 2 3 74
2 Bench press 50% 3 1 3560% 3 2 4270% 2 3 49
5-6-7 dayCompetition
SheikoMonthly training plan #37
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 2 4270% 3 2 4975% 3 5 53
2 Squat 50% 5 1 5360% 5 2 6370% 5 5 74
3 Dumbbell fly 10 54 Bench press 50% 6 1 35
60% 6 2 4265% 6 4 46
5 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 5 1 75
60% 5 2 9070% 4 2 10575% 3 4 113
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 50% 5 1 75
60% 5 2 9070% 4 2 10580% 3 4 120
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 7 1 35
55% 6 1 3960% 5 1 4265% 4 1 4670% 3 2 4975% 2 2 5370% 3 2 4965% 4 1 4660% 6 1 4255% 8 1 3950% 10 1 35
2 Dumbbell fly 10 53 Squat 50% 5 1 53
60% 4 2 6370% 3 2 7475% 3 5 79
4 French press 10 55 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 2 6370% 3 2 7480% 2 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 6 56
3 Dumbbell fly 10 54 Push up 10 55 Squat 55% 3 1 58
65% 3 1 6875% 3 4 79
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 75
60% 4 2 9070% 4 4 105
2 Bench press 50% 5 1 3560% 5 2 4270% 4 5 49
3 Dumbbell fly 10 54 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10575% 3 5 113
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 4 1 53
60% 4 1 6370% 3 2 7475% 3 6 79
2 Bench press 50% 6 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 2 5675% 4 1 5370% 5 1 4960% 6 1 4250% 7 1 35
3 Dumbbell fly 10 54 Triceps 10 55 Squat 55% 3 1 58
65% 3 1 6875% 2 4 79
6 Good morning (sitting) 6 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 2 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 5 56
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 53
60% 5 1 6370% 5 5 74
6 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 75
60% 4 1 9070% 4 2 10575% 4 4 113
2 Bench press 50% 6 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 2 5675% 3 2 5370% 4 1 4965% 5 1 4660% 6 1 4255% 7 1 3950% 8 1 35
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 90
70% 5 2 10580% 4 4 120
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 2 5 56
2 Squat 50% 5 1 5360% 5 1 6370% 5 2 7475% 4 5 79
3 Bench press 50% 6 1 3560% 6 2 4265% 6 4 46
4 Dumbbell fly 10 55 Good morning (standing) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 3 89
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 5 56
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 4 84
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 2 5685% 2 3 60
2 Deadlift 50% 4 1 7560% 4 1 9070% 3 2 10580% 3 2 12085% 2 3 128
3 Bench press 55% 5 1 3965% 5 1 4675% 4 4 53
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Bench press 50% 5 1 3560% 5 1 4270% 5 5 49
3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 56 Abs 10 3
SheikoMonthly training plan #39
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 2 4270% 3 2 4975% 3 5 53
2 Squat 50% 5 1 5360% 5 2 6370% 5 5 74
3 Dumbbell press 6 64 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 3 1 9070% 3 2 10575% 3 4 113
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 55% 4 1 83
65% 4 1 9875% 3 2 11385% 2 4 128
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 5 1 4270% 4 1 4975% 3 2 5380% 2 2 5675% 3 2 5370% 4 1 4960% 6 1 4250% 8 1 35
2 Dumbbell fly 10 53 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7475% 3 5 79
4 Triceps 10 55 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dumbbell fly 10 54 Push up 10 55 Front squat 40% 4 2 42
50% 3 2 5355% 3 4 58
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 3 1 9070% 3 2 10575% 2 4 113
2 Bench press 50% 6 1 3560% 6 2 4265% 6 4 46
3 Dumbbell fly 10 54 Deadlift from boxes 50% 4 1 75
60% 4 1 9070% 4 2 10575% 4 4 113
5 Barbell row 8 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 2 5685% 1 2 6075% 3 1 5365% 5 1 4655% 7 1 39
3 Dumbbell fly 10 54 Squat 50% 5 1 53
60% 5 1 6370% 4 4 74
5 Back extension 8 56 Dip 5 5
###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 58
65% 4 1 6875% 3 2 7985% 2 5 89
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dumbbell fly 10 54 Push up (wide grip) 10 55 Pistol squat 5 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 2 75
60% 3 2 9065% 2 4 98
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 2 5685% 2 2 6080% 3 2 56
3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 90
70% 4 1 10580% 3 2 12090% 2 3 135
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 7 56
3 Dumbbell fly 10 54 Press 4 55 Pull-up/Chin-up 8 56 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 55% 5 1 3965% 5 1 4675% 4 5 53
3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 42
50% 4 2 5360% 3 3 63
6 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 2 5685% 2 3 60
2 Deadlift 50% 3 1 7560% 3 1 9070% 3 2 10580% 3 2 12085% 2 3 12880% 3 2 120
3 Bench press 50% 5 1 3560% 5 1 4270% 5 4 49
4 Pull-up/Chin-up 8 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Bench press 50% 6 1 3560% 5 1 4270% 4 2 4980% 3 2 5685% 2 2 6080% 3 2 5670% 4 1 4960% 6 1 4250% 8 1 35
3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 5
SheikoMonthly training plan #40
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 2 4270% 3 2 4980% 3 2 5685% 2 3 6080% 3 2 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Bench press 55% 5 1 3965% 5 1 4675% 4 5 53
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 75
60% 4 2 9070% 3 2 10580% 3 2 12085% 2 4 128
2 Bench press 50% 8 1 3555% 7 1 3960% 6 1 4265% 5 1 4670% 4 1 4975% 3 2 5380% 2 2 5685% 1 3 6080% 2 2 5675% 3 1 5370% 4 1 4965% 6 1 4660% 8 1 4255% 10 1 3950% 12 1 35
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 90
70% 4 1 10580% 3 2 12090% 3 2 135100% 2 3 150
5 Lunge 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 4 89
2 Bench press 50% 5 1 3560% 4 2 4270% 3 2 4980% 2 6 56
3 Dip 6 54 Squat 55% 5 1 58
65% 4 1 6875% 3 4 79
5 Triceps 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 6 56
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7475% 3 4 79
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 75
60% 3 2 9065% 2 4 98
2 Bench press 50% 5 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 3 5675% 3 2 5370% 5 2 4960% 7 1 4250% 9 1 35
3 Dumbbell fly 10 54 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 2 5 120
5 Leg press 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 7 56
2 Squat 50% 5 1 5360% 5 1 6370% 5 2 7475% 4 4 79
3 Push-up (wide grip) 8 54 Leg extension 10 55 Good morning (sitting) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 2 8490% 1 3 95
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 2 5690% 2 3 63
3 Squat 55% 4 1 5865% 4 1 6875% 4 4 79
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 75
60% 3 1 9070% 3 2 10580% 2 2 12090% 1 3 13580% 2 2 120
2 Bench press 50% 6 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 3 5675% 3 2 5370% 5 1 4960% 9 1 4250% 11 1 35
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 98
75% 5 2 11385% 4 4 128
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 6 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 3 8485% 2 4 89
3 Bench press 50% 6 1 3560% 6 1 4270% 6 4 49
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 3 5685% 2 4 60
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 53
60% 5 1 6370% 5 1 7475% 4 4 79
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 3 2 9070% 3 2 10575% 3 5 113
2 Bench press 50% 6 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 3 3 5675% 4 2 5370% 5 2 4965% 6 1 4660% 8 1 4255% 10 1 3950% 10 1 35
3 Deadlift 50% 4 1 7560% 4 1 9070% 3 2 10580% 3 6 120
4 Dumbbell fly 10 55 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 3 8485% 2 3 8980% 3 3 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 6 56
3 Squat 50% 6 1 5360% 6 1 6365% 6 4 68
4 Good morning (sitting) 5 5
SheikoMonthly training plan #1 of Candidates to MS and CMS in preparation period
week 11 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 2 6370% 3 2 7480% 2 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dumbbell fly 10 54 Squat 50% 5 1 53
60% 5 1 6370% 4 5 74
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 6 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 2 5675% 3 2 5370% 4 1 4965% 6 1 4660% 8 1 4250% 10 1 35
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 75
60% 4 1 9070% 4 5 105
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Bench press 55% 5 1 3965% 4 1 4675% 3 5 53
4 Dumbbell fly 10 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 2 75
60% 2 4 902 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 60% 4 1 90
70% 4 2 10580% 3 2 12090% 2 4 135
5 Good morning (sitting) 5 5###
week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 3 5685% 2 3 60
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Bench press 55% 4 1 3965% 4 2 4675% 4 4 53
4 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 75
60% 3 2 9065% 2 4 98
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 3 5675% 3 2 5370% 4 1 4960% 6 1 4250% 8 1 35
3 Dumbbell fly 10 54 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 55% 5 1 3965% 4 1 4675% 3 5 53
3 Dumbbell fly 10 54 Squat 50% 5 1 53
60% 5 1 6370% 4 4 74
5 Abs 10 3
6 day (Saturday) % reps sets weight1 Press 5 52 Incline Bench press 4 63 Dip (with weights) 8 54 Deadlift up to knees 50% 4 1 75
60% 4 1 9070% 3 2 10575% 2 5 113
5 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dumbbell fly 10 54 Squat 50% 5 1 53
60% 5 1 6370% 5 5 74
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 8 1 3555% 7 1 3960% 6 1 4265% 5 1 4670% 4 1 4975% 3 2 5380% 2 2 5685% 1 2 6080% 2 2 5675% 3 2 5370% 4 1 4965% 6 1 4660% 8 1 4255% 10 1 3950% 12 1 35
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 75
60% 4 1 9070% 4 5 105
5 Good morning (sitting) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 3 8485% 2 3 89
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dumbbell fly 10 54 Squat 50% 6 1 53
60% 6 1 6365% 6 4 68
5 Dip (with weights) 6 66 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 75
60% 3 2 9065% 3 4 98
2 Bench press 50% 6 1 3560% 6 1 4265% 6 5 46
3 Triceps 6 54 Deadlift off boxes 60% 4 1 90
70% 4 2 10580% 4 2 12085% 4 4 128
5 Good morning (standing) 5 5###
week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 7 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 2 5685% 2 3 6080% 3 2 56
3 Dip 6 54 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 75
60% 3 2 9070% 2 4 105
2 Bench press 50% 5 1 3560% 5 1 4270% 5 2 4975% 4 5 53
3 Dumbbell fly 10 54 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 3 3 12085% 2 3 128
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 3 8485% 2 3 89
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dip 6 54 Dumbbell fly 10 55 Squat 55% 4 1 58
65% 3 1 6875% 3 5 79
6 Abs 10 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 75
60% 4 1 9070% 3 2 10580% 2 4 120
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 60% 4 1 90
70% 4 1 10580% 3 2 12090% 3 4 135
5 Good morning (sitting) 5 5
SheikoMonthly training plan #2 of Candidates to MS and CMS in preparation period
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Bench press 55% 5 1 3965% 5 1 4675% 4 5 53
4 Dumbbell fly 10 55 Bottom up squat 5 56 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 75
60% 3 2 9065% 2 4 98
2 Bench press 50% 5 1 3560% 5 1 4270% 4 2 4975% 3 2 5380% 2 2 5685% 1 3 6080% 2 2 5675% 3 2 5370% 4 2 4965% 5 1 4660% 6 1 4255% 7 1 3950% 8 1 35
3 Dumbbell fly 10 54 Deadlift 50% 4 1 75
60% 3 1 9070% 3 2 10580% 3 2 12085% 2 4 128
5 Leg press 5 65 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 55% 5 1 58
65% 4 1 6875% 3 2 7985% 2 4 89
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 6 56
3 Dip (weighted) 5 54 Squat 50% 5 1 53
60% 4 1 6370% 3 1 7480% 3 5 84
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 3 1 9070% 3 2 10575% 3 4 113
2 Bench press 50% 6 1 3560% 6 1 4265% 6 5 46
3 Deadlift off boxes 70% 4 1 10580% 3 2 12090% 3 2 135100% 2 3 150
4 Leg press 6 65 Back extension 10 46 Abs 10 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 5 84
3 Bench press 50% 5 1 3560% 5 1 4270% 5 5 49
4 Leg press 5 65 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 4 2 4975% 3 2 5380% 2 3 5675% 3 2 5370% 4 1 4965% 5 1 4660% 6 1 4255% 7 1 3950% 8 1 35
2 Dumbbell fly 10 53 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 2 6 120
4 Bottom up squat 5 65 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dip (weighted) 6 54 Squat 50% 6 1 53
60% 6 2 6365% 6 3 68
5 Back extension 10 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 5 1 75
60% 5 2 9070% 4 4 105
2 Incline bench press 3 53 Triceps 10 54 Deadlift from boxes 75% 4 2 113
85% 3 2 12895% 3 4 143
5 Leg press 5 65 Abs 8 3
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 3 8485% 2 3 89
3 Bench press 55% 5 1 3965% 4 1 4675% 3 4 53
4 Dumbbell fly 10 55 Bottom up squat 5 66 Back extension 10 4
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 75
60% 4 1 9070% 3 2 10575% 2 5 113
2 Bench press 50% 6 1 3560% 5 1 4270% 4 1 4975% 3 2 5380% 2 2 5685% 1 2 6080% 2 2 5675% 3 2 5370% 4 1 4965% 5 1 4660% 6 1 4255% 7 1 3950% 8 1 35
3 Deadlift from boxes 65% 4 1 9875% 4 2 11385% 4 4 128
4 Leg press 6 65 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dumbbell fly 10 54 Squat 55% 4 1 58
65% 4 1 6875% 4 4 79
5 Good morning (sitting) 6 6
6 day (Saturday) % reps sets weight1 Deadlift off boxes 50% 3 1 75
60% 3 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 3560% 5 2 4270% 5 5 49
3 Triceps 10 54 Snatch grip rack pull 50% 4 1 75
(slow eccentric) 60% 4 2 9065% 4 4 98
5 Bottom up squat 6 65 Abs 10 4
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 2 8980% 3 2 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 2 5685% 2 4 60
3 Dumbbell fly 10 54 Squat 55% 5 1 58
65% 4 1 6875% 3 5 79
5 Abs 8 3
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 6 56
2 Deadlift 50% 4 1 7560% 4 1 9070% 3 2 10580% 3 3 12085% 2 3 128
3 Bench press 55% 5 1 3965% 5 1 4675% 4 4 53
4 Leg press 5 65 Back extension 8 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Bench press 50% 5 1 3560% 5 1 4270% 5 4 49
4 Dumbbell fly 10 55 Bottom up squat 5 56 Back extension 10 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 75
60% 4 1 9070% 3 2 10575% 2 4 113
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 55% 3 1 83
65% 3 1 9875% 3 1 11385% 2 3 12895% 1 3 143
5 Leg press 6 66 Good morning 5 5
###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Bench press 55% 5 1 3965% 4 1 4675% 3 4 53
4 Dumbbell fly 10 55 Leg press 4 66 Good morning (sitting) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 6 1 3560% 5 1 4270% 4 1 4975% 3 2 5380% 2 3 5675% 3 2 5370% 4 1 4965% 5 1 4660% 6 1 4255% 7 1 3950% 8 1 35
3 Dumbbell fly 8 44 Deadlift to knees 50% 4 1 75
60% 4 1 9070% 3 5 105
5 Leg press 4 66 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 5 56
3 Dumbbell fly 8 44 Squat 50% 5 1 53
60% 5 1 6370% 5 5 74
5 Triceps 10 56 Good morning 5 5
6 day (Saturday) % reps sets weight1 Bench press 50% 6 1 35
60% 6 2 4265% 6 4 46
2 Dip 4 53 Deadlift 50% 4 1 75
60% 4 1 9070% 3 2 10580% 2 6 120
5 Bottom up squat 5 65 Abs 10 3
###week 61 day (Monday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 2 8990% 1 2 95
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 2 5690% 1 3 6380% 2 2 56
3 Dumbbell fly 6 34 Squat 55% 5 1 58
65% 4 2 6875% 3 4 79
5 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 35
60% 5 1 4270% 4 2 4975% 3 2 5380% 2 3 5675% 3 2 5370% 4 1 4960% 6 1 4250% 8 1 35
2 Deadlift 50% 4 1 7560% 4 1 9070% 3 2 10580% 3 2 12090% 2 4 135
3 Triceps 10 54 Leg press 5 65 Abs 6 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Bench press 55% 5 1 3965% 5 1 4675% 4 4 53
4 Dumbbell fly 10 55 Leg press 5 6
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 75
60% 3 2 9065% 3 5 98
2 Incline Bench press 4 63 Dip 6 54 Snatch grip deadlift 50% 4 1 75
60% 4 2 9065% 4 4 98
5 Leg press 7 66 Abs 10 4
SheikoMonthly training plan #2 of Candidates to MS and CMS in preparation period
week 11 day (Monday) % reps sets weight1 Squat 55% 5 1 58
65% 4 1 6875% 3 2 7985% 2 4 89
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 5 56
3 Dumbbell fly 10 54 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 4 84
5 Triceps 10 56 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 55% 5 1 39
65% 4 1 4675% 3 2 5385% 2 5 60
2 Deadlift 50% 3 1 7560% 3 1 9070% 3 2 10580% 3 5 120
3 Bench press 50% 5 1 3560% 5 1 4270% 4 4 49
4 Dumbbell fly 10 55 Abs 10 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dip (weighted) 4 54 Leg press 5 55 Good morning (standing) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 3 1 9070% 3 2 10575% 2 4 113
2 Incline bench press 3 63 Lats 10 54 Deadlift off boxes 60% 4 1 90
70% 4 1 10580% 3 2 12090% 2 3 135
5 Squat (deep) 5 56 Abs 8 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 35
60% 4 1 4270% 3 2 4980% 3 5 56
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Bench press 55% 5 1 3965% 5 1 4675% 4 4 53
4 Dumbbell fly 10 55 Leg curl 8 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 3 1 9070% 3 2 10575% 2 4 113
2 Bench press 50% 6 1 3560% 5 1 4270% 4 1 4975% 3 2 5380% 2 2 5685% 1 3 6075% 3 1 5365% 5 1 4655% 7 1 39
3 Dumbbell fly 10 54 Squat (deep) 4 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 5 56
3 Dumbbell fly 10 54 Squat 50% 6 1 53
60% 6 1 6365% 6 4 68
5 Shoulders 8 56 Back extension 8 4
6 day (Saturday) % reps sets weight1 Narrow grip bench press 50% 5 1 35
60% 4 1 4270% 3 5 49
2 Deadlift from boxes 55% 4 1 8365% 4 1 9875% 3 2 11385% 3 4 128
3 Triceps 10 54 Lats 10 55 Abs 8 4
###week 31 day (Monday) % reps sets weight1 Bench press 55% 5 1 39
65% 4 1 4675% 3 2 5385% 2 4 60
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Bench press 50% 5 1 3560% 4 1 4270% 3 1 4980% 2 5 56
4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 75
60% 3 1 9070% 3 2 10575% 2 5 113
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Deadlift from boxes 60% 3 1 9070% 3 1 10580% 3 2 12090% 2 3 135
4 Squat (deep) 5 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 55% 5 1 58
65% 4 1 6875% 3 2 7985% 2 4 89
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 2 2 5690% 1 3 63
3 Dumbbell fly 10 54 Squat 50% 5 1 53
60% 4 1 6370% 3 1 7480% 2 4 84
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 75
60% 3 1 9070% 3 2 10580% 2 5 120
2 Bench press 50% 5 1 3560% 5 1 4270% 4 4 49
3 Dip 4 54 Triceps 8 55 Leg extension 8 56 Abs 10 4
###week 41 day (Monday) % reps sets weight1 Bench press 55% 5 1 39
65% 4 1 4675% 3 2 5385% 2 5 60
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 2 8490% 1 3 9580% 2 2 84
3 Dumbbell bench press 6 54 Dumbbell fly 10 55 Leg curl 8 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 75
60% 3 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 6 1 3560% 5 1 4270% 4 1 4980% 3 2 5685% 2 3 6080% 3 1 5675% 4 1 5370% 5 1 4965% 6 1 4660% 7 1 4255% 8 1 3950% 9 1 35
3 Dumbbell fly 8 44 Back extension 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 5 84
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 6 56
3 Dumbbell fly 10 54 Triceps 10 55 Squat (deep) 4 56 Abs 10 4
6 day (Saturday) % reps sets weight1 Deadlift off boxes 55% 3 1 83
65% 3 1 9875% 3 2 11385% 3 4 128
2 Incline bench press 4 53 Dip 8 54 Good morning (sitting) 5 55 Leg press 5 5
###week 51 day (Monday) % reps sets weight1 Bench press 55% 5 1 39
65% 4 1 4675% 3 2 5385% 2 4 60
2 Squat 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 3 8485% 2 3 89
3 Bench press 50% 5 1 3560% 4 1 4270% 3 1 4980% 3 4 56
4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 75
60% 3 2 9070% 2 4 105
2 Bench press 50% 5 1 3560% 4 1 4270% 3 2 4980% 3 5 56
3 Deadlift from boxes 65% 3 1 9875% 3 1 11385% 3 2 12895% 2 3 143
4 Squat (deep) 4 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Bench press 55% 5 1 3965% 4 1 4675% 3 2 5385% 2 5 60
3 Dumbbell fly 10 54 Squat 55% 5 1 58
65% 5 1 6875% 4 4 79
5 Dumbbell bench press 6 56 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 75
60% 3 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 3560% 5 1 4270% 5 5 49
3 Triceps 10 54 Leg extension 10 55 Abs 8 4
SheikoMonthly training plan #1 of Candidates to MS and CMS in competition period
week 11 day (Monday) % reps sets weight1 Squat 50% 3 1 53
60% 3 2 6370% 3 2 7475% 2 3 79
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4975% 2 3 53
3 Dumbbell fly 8 44 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 53
60% 3 1 6370% 3 2 7480% 2 2 8490% 1 1 95
95%-100% 1 2-3 99.75-1052 Bench press 50% 3 1 35
60% 3 1 4270% 3 2 4980% 2 2 5690% 1 1 63
95%-100% 1 2-3 66.5-703 Deadlift 50% 3 1 75
60% 3 1 9070% 2 2 10580% 2 1 12090% 1 1 135
95%-100% 1 2-3 142.5-150
5 day (Friday) % reps sets weight1 Squat 50% 3 1 53
60% 3 1 6370% 3 2 7480% 2 6 84
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 3 6 56
3 Dumbbell fly 10 54 Squat 55% 3 1 58
65% 3 1 6875% 3 4 79
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 75
60% 4 1 9070% 4 4 105
2 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 55% 3 1 83
65% 3 1 9875% 3 2 11385% 3 4 128
5 Abs 10 5###
week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 53
60% 3 1 6370% 3 2 7480% 3 3 8485% 2 3 89
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 2 2 5690% 1 2 6380% 2 2 56
3 Dumbbell fly 8 44 Squat 50% 4 1 53
60% 4 1 6370% 4 4 74
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 75
60% 3 1 9070% 3 2 10580% 3 3 12085% 2 3 128
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 3 5 56
3 Dumbbell fly 10 54 Deadlift up to knees 55% 3 1 83
65% 3 1 9875% 3 4 113
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 3 1 53
60% 3 1 6370% 3 2 7480% 3 5 84
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 2 2 5685% 1 3 60
3 Dumbbell fly 10 54 Squat 55% 3 1 58
65% 3 1 6875% 2 4 79
5 Abs 10 3
6 day (Saturday) % reps sets weight1 Bench press 55% 3 1 39
65% 3 2 4675% 3 5 53
2 Dip 4 53 Deadlift 50% 3 1 75
60% 3 1 9070% 3 2 10580% 2 6 120
4 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Bench press 50% 3 1 35
60% 3 1 4270% 3 2 4980% 2 2 5685% 1 2 60
2 Squat 50% 3 1 5360% 3 1 6370% 3 2 7480% 2 5 84
3 Bench press 55% 3 1 3965% 3 1 4675% 2 4 53
4 Dumbbell fly 8 45 Good morning (standing) 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 35
60% 3 2 4270% 3 2 4980% 3 6 56
2 Dumbbell fly 8 43 Deadlift 50% 3 1 75
60% 3 1 9070% 2 2 10580% 2 5 120
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 53
60% 3 1 6370% 3 2 7480% 2 2 8485% 1 2 89
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 2 5 56
3 Dumbbell fly 8 44 Squat 55% 3 1 58
65% 3 1 6875% 3 4 79
5 Good morning (sitting) 4 4
6 day (Saturday) % reps sets weight1 Incline Bench press 3 52 Dip 4 53 Deadlift 50% 3 1 75
60% 3 2 9070% 3 2 10575% 3 4 113
4 Abs 8 4###
week 41 day (Monday) % reps sets weight1 Squat 50% 3 1 53
60% 3 2 6370% 3 2 7480% 2 4 84
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 2 5 56
3 Dumbbell fly 6 44 Good morning (standing) 4 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 35
60% 3 2 4270% 3 2 4980% 2 4 56
2 Dumbbell fly 6 33 Deadlift 50% 3 1 75
60% 2 2 9070% 2 2 10575% 2 4 113
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 53
60% 3 1 6370% 3 2 7475% 2 3 79
2 Bench press 50% 3 1 3560% 3 1 4270% 3 2 4980% 2 4 56
3 Dumbbell fly 6 34 Good morning (sitting) 4 4
6 day (Saturday)Rest
###week 51 day (Monday) % reps sets weight1 Deadlift 50% 3 1 75
60% 3 2 9070% 2 3 105
2 Bench press 50% 3 1 3560% 3 2 4270% 2 2 4975% 1 2 53
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 53
60% 3 2 6370% 2 3 74
2 Bench press 50% 3 1 3560% 3 2 4270% 2 3 49
5-6-7 dayCompetition
WEEK 1 Full gear Partial gear/Partial ROM Raw Maxes
DAY 1 (MON) Squat 100 100 100bench 100 100 100
reps sets % FULL Partial Raw deadlift 100 100 100
Squat 5 1 55% 55.0 55.0 55.0 CHANGE ONLY THIS BOX!!!!!!!4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0 DAY 4 (FRI)2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0 reps sets % FULL Partial Raw4 1 60% 60.0 60.0 60.0 Squat 5 1 50% 50.0 50.0 50.03 2 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.03 5 80% 80.0 80.0 80.0 3 2 70% 70.0 70.0 70.0
Squat 5 1 50% 50.0 50.0 50.0 3 5 80% 80.0 80.0 80.04 1 60% 60.0 60.0 60.0 Bench Press 5 1 50% 50.0 50.0 50.03 1 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.02 4 80% 80.0 80.0 80.0 3 2 70% 70.0 70.0 70.0
Dumbbell fly 10 5 3 6 80% 80.0 80.0 80.0Inc. DB press 10 4 Squat 5 1 55% 55.0 55.0 55.0
5 1 65% 65.0 65.0 65.0
DAY 2 (TUES) 4 4 75% 75.0 75.0 75.0Triceps 10 5
reps sets % FULL Partial Raw Abs 10 3Dead on box 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0 DAY 5 (SAT)2 4 70% 70.0 70.0 70.0
Bench Press 4 5 reps sets % FULL Partial RawFloor Press 3 5 Dead to Knees 3 1 50% 50.0 50.0 50.0Lat Pull down 6 5 3 1 60% 60.0 60.0 60.0Abs 10 4 3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
DAY 3 (WED) Bench Press 5 1 55% 55.0 55.0 55.05 1 65% 65.0 65.0 65.0
reps sets % FULL Partial Raw 4 5 75% 75.0 75.0 75.0Deadlift 3 1 50% 50.0 50.0 50.0 Floor Press 3 5
3 1 60% 60.0 60.0 60.0 Rev Band DL 3 1 65% 65.0 65.0 65.03 2 70% 70.0 70.0 70.0 3 1 75% 75.0 75.0 75.03 2 80% 80.0 80.0 80.0 3 2 85% 85.0 85.0 85.02 4 85% 85.0 85.0 85.0 3 4 95% 95.0 95.0 95.0
Bench Press 5 1 55% 55.0 55.0 55.0 Leg Press 4 54 1 65% 65.0 65.0 65.0 Abs 8 33 2 75% 75.0 75.0 75.02 5 85% 85.0 85.0 85.0
Dumbbell fly 10 5Squat with Bands 4 5Good Mornings 8 4
WEEK 2DAY 1 (MON)
reps sets % FULL Partial RawBench Press 5 1 50% 50.0 50.0 50.0 0 Full gear Partial gear/Partial ROM Raw Maxes
4 1 60% 60.0 60.0 60.0 Squat 100 100 100.03 2 70% 70.0 70.0 70.0 bench 100 100 100.02 2 80% 80.0 80.0 80.0 deadlift 100 100 100.0
1 3 90% 90.0 90.0 90.0 DO NOT TYPE HERE!!!!Squat 5 1 50% 50.0 50.0 50.0
4 1 65% 65.0 65.0 65.0 DAY 4 (FRI)3 1 75% 75.0 75.0 75.02 4 85% 85.0 85.0 85.0 reps sets % FULL Partial Raw
Bench Press 5 1 55% 55.0 55.0 55.0 Squat 5 1 50% 50.0 50.0 50.04 1 65% 65.0 65.0 65.0 4 1 60% 60.0 60.0 60.03 1 75% 75.0 75.0 75.0 3 2 70% 70.0 70.0 70.02 4 85% 85.0 85.0 85.0 2 2 80% 80.0 80.0 80.0
Dumbbell fly 10 5 1 3 90% 90.0 90.0 90.0Good Mornings 5 5 2 2 80% 80.0 80.0 80.0
Bench Press 5 1 50% 50.0 50.0 50.0
DAY 2 (TUES) 4 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0
reps sets % FULL Partial Raw 2 6 80% 80.0 80.0 80.0Dead on Box 3 1 55% 55.0 55.0 55.0 Floor Press 2 6
2 2 65% 65.0 65.0 65.0 Dumbbell fly 10 51 5 75% 75.0 75.0 75.0 Abs 8 3
Incline Bench 4 6
Floor Press 3 5 DAY 5 (SAT)Lat Pull Down 6 5Abs 8 4 reps sets % FULL Partial Raw
Deadlift 3 1 55% 55.0 55.0 55.0
DAY 3 (WED) 3 1 65% 65.0 65.0 65.03 2 75% 75.0 75.0 75.0
reps sets % FULL Partial Raw 2 5 85% 85.0 85.0 85.0Deadlifts 3 1 50% 50.0 50.0 50.0 Bench Press 4 1 55% 55.0 55.0 55.0
3 1 60% 60.0 60.0 60.0 4 1 65% 65.0 65.0 65.03 2 70% 70.0 70.0 70.0 4 5 75% 75.0 75.0 75.02 2 80% 80.0 80.0 80.0 Triceps 10 51 3 90% 90.0 90.0 90.0 Deadlift 4 1 50% 50.0 50.0 50.0
Bench Press 5 1 50% 50.0 50.0 50.0 4 4 60% 60.0 60.0 60.04 2 60% 60.0 60.0 60.0 Good Mornings 5 53 2 70% 70.0 70.0 70.03 5 80% 80.0 80.0 80.0
Dumbbell fly 10 5Rev Band DL 4 1 65% 65.0 65.0 65.0
4 2 75% 75.0 75.0 75.04 4 85% 85.0 85.0 85.0
Good Mornings 8 4
WEEK 3DAY 1 (MON)
reps sets % FULL Partial Raw 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 5 1 55% 55.0 55.0 55.0 Squat 100 100 100.0
4 1 65% 65.0 65.0 65.0 bench 100 100 100.03 2 75% 75.0 75.0 75.0 deadlift 100 100 100.0
2 5 85% 85.0 85.0 85.0 DO NOT TYPE HERE!!!!Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0 DAY 4 (FRI)Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0 reps sets % FULL Partial Raw3 1 70% 70.0 70.0 70.0 Squat 5 1 50% 50.0 50.0 50.03 4 80% 80.0 80.0 80.0 5 1 60% 60.0 60.0 60.0
Dumbbell fly 10 5 5 1 70% 70.0 70.0 70.0Good Mornings 8 4 4 4 75% 75.0 75.0 75.0
Bench Press 5 1 50% 50.0 50.0 50.0
DAY 2 (TUES) 4 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0
reps sets % FULL Partial Raw 3 7 80% 80.0 80.0 80.0Dead on box 3 2 50% 50.0 50.0 50.0 Dumbbell fly 10 5
3 2 60% 60.0 60.0 60.0 Lat Pull Down 5 52 6 65% 65.0 65.0 65.0 Good Mornings 8 4
Bench Press 5 1 55% 55.0 55.0 55.0
4 2 65% 65.0 65.0 65.0 DAY 5 (SAT)3 4 75% 75.0 75.0 75.0
Floor Press 3 5 reps sets % FULL Partial RawSquat with Bands 4 5 Deadlift 3 1 50% 50.0 50.0 50.0Good Mornings 5 5 3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
DAY 3 (WED) 3 2 80% 80.0 80.0 80.0reps sets % FULL Partial Raw 2 4 85% 85.0 85.0 85.0
Dead to knees 3 1 50% 50.0 50.0 50.0 Bench Press 5 1 55% 55.0 55.0 55.03 1 60% 60.0 60.0 60.0 5 2 65% 65.0 65.0 65.03 2 70% 70.0 70.0 70.0 4 5 75% 75.0 75.0 75.03 4 75% 75.0 75.0 75.0 Rev Band DL 4 1 60% 60.0 60.0 60.0
Bench Press 5 1 50% 50.0 50.0 50.0 7 1 70% 70.0 70.0 70.04 1 60% 60.0 60.0 60.0 4 2 80% 80.0 80.0 80.03 2 70% 70.0 70.0 70.0 4 4 90% 90.0 90.0 90.03 2 80% 80.0 80.0 80.0 Triceps 10 5
Deadlift 3 1 50% 50.0 50.0 50.0 Squats with Bands 4 53 1 60% 60.0 60.0 60.03 1 70% 70.0 70.0 70.03 5 80% 80.0 80.0 80.0
Incline Bench 4 5Good Mornings 5 5
WEEK 4DAY 1 (MON)
reps sets % FULL Partial RawSquat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0 0 Full gear Partial gear/Partial ROM Raw Maxes3 2 75% 75.0 75.0 75.0 Squat 100 100 100.02 4 85% 85.0 85.0 85.0 bench 100 100 100.0
Bench Press 5 1 50% 50.0 50.0 50.0 deadlift 100 100 100.0
4 1 60% 60.0 60.0 60.0 DO NOT TYPE HERE!!!!3 2 70% 70.0 70.0 70.03 6 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Squat 5 1 50% 50.0 50.0 50.0 DAY 4 (FRI)4 2 60% 60.0 60.0 60.03 1 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw3 4 80% 80.0 80.0 80.0 Squat 5 1 50% 50.0 50.0 50.0
Good Mornings 8 5 4 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0
DAY 2 (TUES) 3 6 80% 80.0 80.0 80.0Bench Press 5 1 50% 50.0 50.0 50.0
reps sets % FULL Partial Raw 4 1 60% 60.0 60.0 60.0Dead on box 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.0
3 1 60% 60.0 60.0 60.0 3 2 80% 80.0 80.0 80.02 2 70% 70.0 70.0 70.0 2 3 85% 85.0 85.0 85.01 3 75% 75.0 75.0 75.0 3 3 80% 80.0 80.0 80.0
Floor Press 2 6 Dumbbell fly 10 5Lat Pull Down 5 5 Abs 8 4Abs 8 3
DAY 5 (SAT)DAY 3 (WED)
reps sets % FULL Partial Raw reps sets % FULL Partial RawDeadlift 3 1 50% 50.0 50.0 50.0 Dead to Knees 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0 3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0 3 2 70% 70.0 70.0 70.03 2 80% 80.0 80.0 80.0 2 5 80% 80.0 80.0 80.02 4 85% 85.0 85.0 85.0 Floor Press 3 5
Bench Press 5 1 50% 50.0 50.0 50.0 Dumbell OHP 5 64 1 60% 60.0 60.0 60.0 Deadlift 4 1 50% 50.0 50.0 50.03 2 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.03 2 80% 80.0 80.0 80.0 4 4 65% 65.0 65.0 65.02 2 90% 90.0 90.0 90.0 Leg Press 4 5
Rev Band DL 3 1 65% 65.0 65.0 65.03 1 75% 75.0 75.0 75.03 2 85% 85.0 85.0 85.03 2 95% 95.0 95.0 95.02 2 105% 105.0 105.0 105.0
Good Mornings 2 2
WEEK 5DAY 1 (MON)
reps sets % FULL Partial RawSquat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.03 2 75% 75.0 75.0 75.02 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0 0 Full gear Partial gear/Partial ROM Raw Maxes4 1 60% 60.0 60.0 60.0 Squat 100 100 100.03 2 70% 70.0 70.0 70.0 bench 100 100 100.03 6 80% 80.0 80.0 80.0 deadlift 100 100 100.0
Dumbbell fly 10 5 DO NOT TYPE HERE!!!!Squat 5 1 50% 50.0 50.0 50.0 DAY 4 (FRI)
4 1 60% 60.0 60.0 60.03 1 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw2 4 80% 80.0 80.0 80.0 Bench Press 5 1 50% 50.0 50.0 50.0
Good Mornings 5 5 4 1 60% 60.0 60.0 60.0Abs 10 4 3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
DAY 2 (TUES) Squat 5 1 50% 50.0 50.0 50.0reps sets % FULL Partial Raw 4 1 60% 60.0 60.0 60.0
Dead on box 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.03 2 60% 60.0 60.0 60.0 3 6 80% 80.0 80.0 80.02 5 70% 70.0 70.0 70.0 Bench Press 5 1 50% 50.0 50.0 50.0
Bench Press 3 1 55% 55.0 55.0 55.0 5 1 60% 60.0 60.0 60.03 2 65% 65.0 65.0 65.0 5 4 70% 70.0 70.0 70.03 5 75% 75.0 75.0 75.0 Dumbbell fly 10 5
Lat Pull Down 6 5 Leg Presses 10 5Good Mornings 8 4
DAY 3 (WED)reps sets % FULL Partial Raw
Deadlift 3 1 55% 55.0 55.0 55.0 DAY 5 (SAT)3 1 65% 65.0 65.0 65.03 2 75% 75.0 75.0 75.0 reps sets % FULL Partial Raw2 4 85% 85.0 85.0 85.0 Deadlift 3 1 50% 50.0 50.0 50.0
Bench Press 5 1 50% 50.0 50.0 50.0 3 1 60% 60.0 60.0 60.04 1 60% 60.0 60.0 60.0 3 2 70% 70.0 70.0 70.03 2 70% 70.0 70.0 70.0 2 6 80% 80.0 80.0 80.03 2 80% 80.0 80.0 80.0 Incline Bench 3 52 4 85% 85.0 85.0 85.0 Floor Press 2 5
Dumbbell fly 10 5 Triceps 10 5Rev Band DL 3 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.03 2 80% 80.0 80.0 80.03 2 90% 90.0 90.0 90.02 3 100% 100.0 100.0 100.0
Abs 8 4
WEEK 1 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 100
DAY 1 (MON) bench 100 100 100deadlift 100 100 100
reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!Squat 3 1 50% 50.0 50.0 50.0 DAY 4 (FRI)
3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw2 2 80% 80.0 80.0 80.0 Squat 3 1 50% 50.0 50.0 50.01 3 90%-95% 90 - 95 90 - 95 90 - 95 3 1 60% 60.0 60.0 60.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.03 1 60% 60.0 60.0 60.0 2 6 80% 80.0 80.0 80.03 2 70% 70.0 70.0 70.0 Bench Press 3 1 55% 55.0 55.0 55.02 2 80% 80.0 80.0 80.0 3 1 65% 65.0 65.0 65.01 3 90%-95% 90 - 95 90 - 95 90 - 95 3 2 75% 75.0 75.0 75.0
Dumbbell fly 10 5 2 3 85% 85.0 85.0 85.0Triceps 8 5 3 2 80% 80.0 80.0 80.0Good morning (Standing) 8 4 Floor Press 3 5
Dumbbell fly 8 4
DAY 2 (TUES) Good morning (standing) 8 4REST!
DAY 5 (SAT)DAY 3 (WED)
reps sets % FULL Partial Rawreps sets % FULL Partial Raw Deads on blocks 3 1 50% 50.0 50.0 50.0
Deadlift 3 1 50% 50.0 50.0 50.0 3 2 60% 60.0 60.0 60.03 1 60% 60.0 60.0 60.0 2 4 70% 70.0 70.0 70.03 2 70% 70.0 70.0 70.0 Bench Press 3 1 50% 50.0 50.0 50.02 2 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.01 3 90%-95% 90 - 95 90 - 95 90 - 95 3 2 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0 2 5 80% 80.0 80.0 80.03 1 60% 60.0 60.0 60.0 Dumbbell fly 8 43 1 70% 70.0 70.0 70.0 Deadlifts 3 1 50% 50.0 50.0 50.03 6 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0
Dead to Knees 3 1 65% 65 65 65 3 2 70% 70.0 70.0 70.03 2 75% 75 75 75 2 5 80% 80.0 80.0 80.03 4 85% 85 85 85 Abs 8 3
Abs 8 3
0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 100
WEEK 2 bench 100 100 100deadlift 100 100 100
DAY 1 (MON) DO NOT TYPE HERE!!!!DAY 4 (FRI)
reps sets % FULL Partial RawBench Press 3 1 55% 55.0 55.0 55.0 reps sets % FULL Partial Raw
3 1 65% 65.0 65.0 65.0 Bench Press 3 1 50% 50.0 50.0 50.03 2 75% 75.0 75.0 75.0 3 1 60% 60.0 60.0 60.02 4 85% 85.0 85.0 85.0 3 2 70% 70.0 70.0 70.0
Squat 3 1 55% 55.0 55.0 55.0 2 5 80% 80.0 80.0 80.03 1 65% 65.0 65.0 65.0 Squat 3 1 50% 50.0 50.0 50.03 2 75% 75.0 75.0 75.0 3 1 60% 60.0 60.0 60.02 3 85% 85.0 85.0 85.0 3 2 70% 70.0 70.0 70.03 2 80% 80.0 80.0 80.0 3 5 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50 50 50 Bench Press 3 1 55% 55.0 55.0 55.03 1 60% 60 60 60 3 1 65% 65.0 65.0 65.03 1 70% 70 70 70 3 4 75% 75.0 75.0 75.03 4 80% 80 80 80 Dumbbell fly 8 4
Dumbbell fly 8 4 Good morning (standing) 5 4Good Mornings (sitting) 8 3
DAY 5 (SAT)DAY 2 (TUES)REST! reps sets % FULL Partial Raw
DAY 3 (WED) Deadlift 3 1 50% 50.0 50.0 50.03 1 60% 60.0 60.0 60.0
reps sets % FULL Partial Raw 3 2 70% 70.0 70.0 70.0Bench Press 3 1 50% 50.0 50.0 50.0 3 5 80% 80.0 80.0 80.0
3 1 60% 60.0 60.0 60.0 Incline Dumbell Press 3 53 2 70% 70.0 70.0 70.0 Floor Press 3 53 6 80% 80.0 80.0 80.0 Leg Press 4 4
Deadlifts 3 1 50% 50.0 50.0 50.0 Abs 8 33 2 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.03 3 80% 80.0 80.0 80.02 3 85% 85.0 85.0 85.03 2 80% 80.0 80.0 80.0
Floor Press 2 5Abs 8 3
0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
WEEK 3 bench 100 100 100deadlift 100 100 100
DAY 1 (MON) DAY 4 (FRI) DO NOT TYPE HERE!!!!
reps sets % FULL Partial Raw reps sets % FULL Partial RawSquat 3 1 50% 50.0 50.0 50.0 Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0 3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0 3 2 70% 70.0 70.0 70.02 2 80% 80.0 80.0 80.0 2 5 80% 80.0 80.0 80.01 3 85% 85.0 85.0 85.0 Bench Press 3 1 50% 50.0 50.0 50.02 2 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.03 1 60% 60.0 60.0 60.0 2 5 80% 80.0 80.0 80.03 2 70% 70.0 70.0 70.0 Dumbbell fly 10 53 6 80% 80.0 80.0 80.0 Good Mornings (standing) 4 4
Dumbbell fly 8 4
Leg Press 4 4 DAY 5 (SAT)Good morning (sitting) 8 3
reps sets % FULL Partial Raw
DAY 2 (TUES) Deadlift 3 1 50% 50.0 50.0 50.0REST 3 1 60% 60.0 60.0 60.0
DAY 3 (WED) 3 2 70% 70.0 70.0 70.02 5 80% 80.0 80.0 80.0
reps sets % FULL Partial Raw Bench Press 3 1 55% 55.0 55.0 55.0Bench Press 3 1 50% 50.0 50.0 50.0 3 1 65% 65.0 65.0 65.0
3 1 60% 60.0 60.0 60.0 3 4 75% 75.0 75.0 75.03 2 70% 70.0 70.0 70.0 Rev Band DL 4 1 60% 60.0 60.0 60.03 2 80% 80.0 80.0 80.0 4 1 70% 70.0 70.0 70.02 2 85% 85.0 85.0 85.0 4 2 80% 80.0 80.0 80.03 3 80% 80.0 80.0 80.0 4 4 90% 90.0 90.0 90.0
Deadlifts 3 1 50% 50.0 50.0 50.0 Good mornings (sitting) 6 43 1 60% 60.0 60.0 60.0 Abs 8 33 2 70% 70.0 70.0 70.02 2 80% 80.0 80.0 80.01 3 85% 85.0 85.0 85.02 3 80% 80.0 80.0 80.0
Floor Press 2 4Abs 8 3
WEEK 4 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 100
DAY 1 (MON) bench 100 100 100deadlift 100 100 100
reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.02 5 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0 DAY 4 (FRI)3 2 70% 70.0 70.0 70.03 5 80% 80.0 80.0 80.0 reps sets % FULL Partial Raw
Dumbbell fly 6 3 Squat 3 1 50% 50.0 50.0 50.0Good Mornings 4 4 3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
DAY 2 (TUES) 2 5 75% 75.0 75.0 75.0REST Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
DAY 3 (WED) 3 2 70% 70.0 70.0 70.02 2 75% 75.0 75.0 75.0
reps sets % FULL Partial Raw 1 3 80% 80.0 80.0 80.0Bench Press 3 1 50% 50.0 50.0 50.0 Good Mornings (standing) 6 3
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0 DAY 5 (SAT)2 5 80% 80.0 80.0 80.0 REST
Dumbbell fly 8 4Deadlifts 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.02 4 75% 75.0 75.0 75.0
Abs 8 3
WEEK 5
DAY 1 (MON) 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 100
reps sets % FULL Partial Raw bench 100 100 100Bench Press 3 1 50% 50.0 50.0 50.0 deadlift 100 100 100
3 1 60% 60.0 60.0 60.0 DO NOT TYPE HERE!!!!2 2 70% 70.0 70.0 70.01 3 75% 75.0 75.0 75.0
Deadlifts 3 1 50% 50.0 50.0 50.0 DAY 4 (FRI)3 2 60% 60.0 60.0 60.0 REST
2 4 70% 70.0 70.0 70.0 DAY 5 (SAT)Good Mornings 5 3 CONTEST!!!!
DAY 2 (TUES)REST
DAY 3 (WED)
reps sets % FULL Partial RawSquat 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.02 3 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.03 2 60% 60.0 60.0 60.02 3 70% 70.0 70.0 70.0