Download - Sheiko Spreadsheet
Enter your maxes here:Squat 460Bench 260Deadlift 500
Volume Calculations
Reps PoundageMS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 28750 26390 33400 885402 86 127 70 283 27094 22412 23500 730063 131 200 114 445 40342 33982 39950 1142744 88 106 94 288 28842 19448 33700 81990
Total 397 583 375 1355 125028 102232 130550 357810339
MS Prep2 Squat Bench Dead Squat Bench Dead1 80 204 90 374 26105 35425 32700 942302 91 163 83 337 27646 28444 30200 862903 84 191 107 382 27278 33371 37500 981494 85 148 69 302 27508 26728 24650 788865 95 186 78 359 29992 31837 26850 886796 85 148 69 302 27508 26728 24650 78886
Total 520 1040 496 2056 166037 182533 176550 525120347 343
MS Prep3 Squat Bench Dead Squat Bench Dead1 80 114 67 261 25967 20709 24200 708762 91 148 46 285 27784 26000 16500 702843 73 126 62 261 23529 22581 22300 684104 51 127 51 229 16238 22477 18900 576155 83 137 62 282 26726 24882 22600 74208
Total 378 652 288 1318 120244 116649 104500 341393264
MS Comp Squat Bench Dead Squat Bench Dead1 82 67 63 212 26220 12324 22200 607442 92 92 69 253 29670 16965 24750 713853 58 87 47 192 18630 15912 16200 507424 41 65 19 125 12742 11726 6350 308185 15 30 15 60 4278 4862 4650 13790
Total 288 341 213 842 91540 61789 74150 227479
#29 Squat Bench Dead Squat Bench Dead1 74 108 55 237 22425 18291 19650 603662 101 106 52 259 29762 17823 18550 661353 77 100 48 225 25369 18590 16300 602594 90 140 30 260 26680 24570 11100 62350
Total 342 454 185 981 104236 79274 65600 249110
#30 Squat Bench Dead Squat Bench Dead1 119 180 63 362 37214 30888 23000 911022 89 133 59 281 27094 23101 20300 704953 106 220 60 386 33074 38103 22625 938024 83 119 26 228 26726 21346 9250 57322
Total 397 652 208 1257 124108 113438 75175 312721
#31 Squat Bench Dead Squat Bench Dead
1 134 182 51 367 40894 30888 17900 896822 88 98 44 230 26864 17251 14875 589903 81 227 42 350 25852 38857 15200 799094 86 85 18 189 27048 15574 6250 48872
Total 389 592 155 1136 120658 102570 54225 277453
#32 Squat Bench Dead Squat Bench Dead1 59 60 13 132 18262 10829 4600 336912 77 102 41 220 24817 18720 14050 575873 41 63 25 129 12834 11401 8400 326354 15 32 15 62 4278 5252 4750 14280
Total 192 257 94 543 60191 46202 31800 138193
#37 Squat Bench Dead Squat Bench Dead1 74 142 70 286 22425 22867 23400 686922 93 113 57 263 29348 19266 18925 675393 109 162 63 334 34040 27378 22400 838184 83 118 26 227 26680 21086 9250 57016
Total 359 535 216 1110 112493 90597 73975 277065
#39 Squat Bench Dead Squat Bench Dead1 70 82 46 198 21321 13949 16300 515702 102 111 52 265 29302 18889 17750 659413 58 100 40 198 19251 18590 13600 514414 90 140 30 260 26680 24570 11100 62350
Total 320 433 168 921 96554 75998 58750 231302
#40 Squat Bench Dead Squat Bench Dead1 80 188 59 327 25829 32370 22300 804992 93 125 41 259 29302 22152 13450 649043 78 158 55 291 25254 27560 20725 735394 136 145 62 343 42734 25298 21775 89807
Total 387 616 217 1220 123119 107380 78250 308749
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%
week 11 day (Monday) % reps sets1 Bench press 50% 5 1
60% 4 270% 3 275% 3 5
2 Squat 50% 5 160% 5 270% 5 5
3 Bench press 50% 5 160% 5 170% 4 4
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets1 Deadlift up to knees 50% 3 1
60% 3 270% 3 275% 3 4
2 Incline Bench press 6 43 Dip 5 54 Deadlift from boxes 55% 4 1
65% 4 175% 4 285% 3 4
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets1 Bench press 50% 5 1
60% 5 170% 4 175% 3 280% 2 275% 3 270% 4 160% 6 150% 8 1
2 Dumbbell fly 10 53 Squat 50% 5 1
60% 4 270% 3 275% 3 5
4 Good morning (sitting) 5 5
week 21 day (Monday) % reps sets1 Squat 50% 5 1
60% 4 170% 3 280% 2 5
2 Bench press 50% 5 160% 4 170% 3 280% 3 5
3 Dumbbell fly 10 54 Push up 10 55 Front squat 45% 3 2
55% 3 260% 2 4
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets1 Deadlift up to knees 50% 3 1
60% 3 170% 3 275% 2 4
2 Bench press 50% 6 160% 6 265% 6 4
3 Dumbbell fly 10 54 Deadlift from boxes 55% 4 1
65% 4 175% 4 280% 4 4
5 Lunge 5 5
5 day (Friday) % reps sets1 Squat 50% 5 1
60% 4 170% 3 280% 2 5
2 Bench press 50% 5 160% 4 170% 3 280% 2 275% 3 165% 5 155% 7 1
3 Dumbbell fly 10 54 Squat 50% 5 1
60% 5 270% 4 4
5 Good morning (standing) 5 5
SheikoMonthly training plan #30
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 2 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 5 368
3 Bench press 50% 5 1 13060% 5 1 15670% 5 5 182
4 Dumbbell fly 10 55 Squat 55% 5 1 253
65% 4 1 29975% 3 5 345
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 250
60% 4 2 30070% 3 2 35080% 3 5 400
2 Bench press 50% 5 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 2 20885% 1 2 22180% 2 2 20875% 3 2 19570% 4 1 18265% 6 1 16960% 8 1 15655% 10 1 14350% 12 1 130
3 Dumbbell fly 4 64 Deadlift from boxes 60% 5 1 300
70% 4 2 35080% 3 3 40090% 2 4 450
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 2 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 2 15670% 3 2 18280% 2 6 208
3 Dip 6 54 Squat 50% 5 1 230
60% 5 2 27670% 4 4 322
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 2 27670% 3 2 32280% 2 2 36890% 1 3 414
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 6 208
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 2 4 368
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 250
60% 4 2 30070% 3 2 35075% 3 4 375
2 Bench press 50% 5 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 2 20875% 3 2 19570% 5 2 18260% 7 1 15650% 9 1 130
3 Dumbbell fly 10 54 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 3 5 400
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 2 15670% 3 2 18280% 2 5 208
2 Squat 50% 5 1 23060% 5 2 27670% 5 5 322
3 Bench press 55% 4 1 14365% 3 1 16975% 2 5 195
4 Dip 8 55 Leg Press 6 56 Good morning (sitting) 6 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 2 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 5 208
3 Squat 50% 6 1 23060% 6 1 27665% 6 4 299
4 Bench press 55% 5 1 14365% 5 2 16975% 4 4 195
5 Dumbbell fly 10 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 3 3 40085% 2 3 425
2 Bench press 50% 6 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 2 20885% 1 2 22180% 2 2 20875% 3 2 19570% 5 1 18265% 7 1 16960% 9 1 15655% 11 1 14350% 13 1 130
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 325
75% 5 2 37585% 4 4 425
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 6 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 2 36885% 2 3 39180% 3 3 368
3 Bench press 50% 5 1 13060% 5 2 15670% 5 5 182
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 2 36885% 2 2 39190% 1 2 414
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 2 20885% 2 2 22180% 3 2 208
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 2 4 368
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 2 20885% 2 3 221
2 Deadlift 50% 4 1 25060% 4 1 30070% 3 2 35080% 3 2 40085% 2 3 425
3 Bench press 55% 5 1 14365% 5 1 16975% 4 4 195
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 6 368
2 Bench press 50% 5 1 13060% 5 1 15670% 5 5 182
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 1 130
60% 4 1 15670% 3 2 18280% 3 2 20885% 2 4 221
2 Squat 50% 5 1 23060% 5 2 27670% 2,4,6,8,7,5,3 1 322
3 Bench press 50% 6 1 13060% 6 2 15665% 6 4 169
4 Dumbbell fly 10 55 Squat 50% 5 1 230
60% 5 2 27665% 4 4 299
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 250
60% 4 2 30070% 4 4 350
2 Bench press 50% 5 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 2 20885% 1 2 22180% 2 2 20875% 3 2 19570% 4 1 18265% 6 1 16960% 8 1 15655% 10 1 14350% 12 1 130
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 300
70% 4 1 35080% 3 2 40090% 2 4 450
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 2 36885% 2 3 391
2 Bench press 50% 5 1 13060% 4 2 15670% 3 2 18280% 2 6 208
3 Dip 6 54 Squat 55% 5 1 253
65% 5 1 29975% 4 4 345
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 2 2 20890% 1 3 234
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 2 5 368
3 Bench press 55% 5 1 14365% 5 1 16975% 5 4 195
4 Dumbbell fly 10 55 Leg press 6 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 250
60% 3 2 30065% 3 4 325
2 Bench press 50% 6 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 2 20885% 1 2 22175% 3 1 19565% 5 1 16955% 7 1 143
3 Dumbbell fly 10 54 Deadlift 55% 3 1 275
65% 3 2 32575% 3 2 37585% 2 4 425
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 2 2 36885% 2 4 391
2 Incline Bench press 4 63 Squat 50% 6 1 230
60% 6 1 27665% 6 4 299
4 Triceps 10 55 Back extension 10 4
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 5 1 27670% 5,8,3,6,2,7,4 1 322
3 Bench press 55% 5 1 14365% 5 1 16970% 5 5 182
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 1 250
60% 4 1 30070% 3 2 35080% 2 4 400
2 Bench press 50% 8 1 13055% 7 1 14360% 6 1 15665% 5 1 16970% 4 1 18275% 3 2 19580% 2 2 20885% 1 2 22180% 2 2 20875% 3 1 19570% 4 1 18265% 6 1 16960% 8 1 15655% 10 1 14350% 12 1 130
3 Deadlift from boxes 60% 4 1 30070% 4 1 35080% 3 2 40090% 2 3 450
4 Leg press 5 55 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 6 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 2 36885% 2 3 39180% 3 3 368
3 Bench press 50% 5 1 13060% 5 2 15670% 5 5 182
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 2 2 36890% 1 3 41480% 2 2 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 2 20885% 2 4 221
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 1 130
60% 4 1 15670% 3 2 18280% 2 2 20890% 1 3 23480% 2 2 208
2 Deadlift 50% 3 1 25060% 3 1 30070% 3 2 35080% 2 2 40090% 1 2 450
3 Dumbbell fly 10 54 Leg press 5 65 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 55% 5 1 14365% 5 1 16975% 4 5 195
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 230
60% 5 1 27670% 5 4 322
6 Good morning (sitting) 5 5
SheikoMonthly training plan #32
week 11 day (Monday) % reps sets weight1 Squat 50% 3 1 230
60% 3 1 27670% 3 2 32275% 2 3 345
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18275% 2 3 195
3 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 230
60% 3 2 27670% 2 2 32280% 2 1 36890% 1 1 414
100%-105% 1 2-3 460-4832 Bench press 50% 3 1 130
60% 3 1 15670% 2 2 18280% 2 1 20890% 1 1 234
100%-105% 1 2-3 260-2733 Deadlift 50% 3 1 250
60% 2 1 30070% 2 2 35080% 1 1 40090% 1 1 450
100%-105% 1 2-3 500-525
5 day (Friday) % reps sets weight1 Squat 50% 3 1 230
60% 3 2 27670% 3 2 32275% 2 4 345
2 Bench press 55% 3 1 14365% 3 2 16975% 3 6 195
3 Dumbbell fly 10 54 Good morning (standing) 5 55 Abs 10 3
###week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 230
60% 3 2 27670% 3 2 32280% 2 4 368
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 3 5 208
3 Dumbbell fly 8 44 Squat 55% 3 1 253
65% 3 2 29975% 3 4 345
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 250
60% 2 2 30065% 2 2 32570% 1 3 350
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 3 2 20885% 2 3 221
3 Dumbbell fly 10 54 Deadlift 50% 3 1 250
60% 3 1 30070% 3 2 35080% 3 5 400
5 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 3 1 130
60% 3 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 3 1 23060% 3 2 27670% 3 2 32280% 3 6 368
3 Bench press 50% 4 1 13060% 4 1 15670% 4 4 182
4 Dumbbell fly 10 55 Good morning (standing) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 3 1 230
60% 3 1 27670% 3 2 32280% 2 5 368
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 2 3 20885% 1 3 221
3 Dumbbell fly 8 44 Abs 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 130
60% 3 1 15670% 3 2 18280% 2 5 208
2 Dumbbell fly 8 43 Deadlift 50% 3 1 250
60% 3 2 30070% 3 2 35075% 2 5 375
4 Good morning (standing) 5 4
5 day (Friday) % reps sets weight1 Squat 50% 3 1 230
60% 3 2 27670% 2 2 32275% 2 3 345
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18275% 2 4 195
3 Abs 8 3###
week 41 day (Monday) % reps sets weight1 Bench press 50% 3 1 130
60% 3 2 15670% 2 2 18275% 1 4 195
1 Deadlift 50% 3 1 25060% 2 2 30070% 2 4 350
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 230
60% 3 2 27670% 2 3 322
2 Bench press 50% 3 1 13060% 3 2 15670% 2 3 182
5-6-7 dayCompetition
SheikoMonthly training plan #37
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 2 15670% 3 2 18275% 3 5 195
2 Squat 50% 5 1 23060% 5 2 27670% 5 5 322
3 Dumbbell fly 10 54 Bench press 50% 6 1 130
60% 6 2 15665% 6 4 169
5 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 5 1 250
60% 5 2 30070% 4 2 35075% 3 4 375
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 50% 5 1 250
60% 5 2 30070% 4 2 35080% 3 4 400
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 7 1 130
55% 6 1 14360% 5 1 15665% 4 1 16970% 3 2 18275% 2 2 19570% 3 2 18265% 4 1 16960% 6 1 15655% 8 1 14350% 10 1 130
2 Dumbbell fly 10 53 Squat 50% 5 1 230
60% 4 2 27670% 3 2 32275% 3 5 345
4 French press 10 55 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 2 27670% 3 2 32280% 2 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 6 208
3 Dumbbell fly 10 54 Push up 10 55 Squat 55% 3 1 253
65% 3 1 29975% 3 4 345
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 250
60% 4 2 30070% 4 4 350
2 Bench press 50% 5 1 13060% 5 2 15670% 4 5 182
3 Dumbbell fly 10 54 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35075% 3 5 375
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 4 1 230
60% 4 1 27670% 3 2 32275% 3 6 345
2 Bench press 50% 6 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 2 20875% 4 1 19570% 5 1 18260% 6 1 15650% 7 1 130
3 Dumbbell fly 10 54 Triceps 10 55 Squat 55% 3 1 253
65% 3 1 29975% 2 4 345
6 Good morning (sitting) 6 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 2 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 5 208
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 230
60% 5 1 27670% 5 5 322
6 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 250
60% 4 1 30070% 4 2 35075% 4 4 375
2 Bench press 50% 6 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 2 20875% 3 2 19570% 4 1 18265% 5 1 16960% 6 1 15655% 7 1 14350% 8 1 130
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 300
70% 5 2 35080% 4 4 400
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 2 5 208
2 Squat 50% 5 1 23060% 5 1 27670% 5 2 32275% 4 5 345
3 Bench press 50% 6 1 13060% 6 2 15665% 6 4 169
4 Dumbbell fly 10 55 Good morning (standing) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 2 36885% 2 3 391
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 5 208
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 2 4 368
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 2 20885% 2 3 221
2 Deadlift 50% 4 1 25060% 4 1 30070% 3 2 35080% 3 2 40085% 2 3 425
3 Bench press 55% 5 1 14365% 5 1 16975% 4 4 195
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 6 368
2 Bench press 50% 5 1 13060% 5 1 15670% 5 5 182
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 1 130
60% 4 2 15670% 3 2 18275% 3 5 195
2 Squat 50% 5 1 23060% 5 2 27670% 5 5 322
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 1 250
60% 3 1 30070% 3 2 35075% 3 4 375
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 55% 4 1 275
65% 4 1 32575% 3 2 37585% 2 4 425
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 5 1 15670% 4 1 18275% 3 2 19580% 2 2 20875% 3 2 19570% 4 1 18260% 6 1 15650% 8 1 130
2 Dumbbell fly 10 53 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32275% 3 5 345
4 Triceps 10 55 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 2 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
3 Dumbbell fly 10 54 Push up 10 55 Front squat 40% 4 2 184
50% 3 2 23055% 3 4 253
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 250
60% 3 1 30070% 3 2 35075% 2 4 375
2 Bench press 50% 6 1 13060% 6 2 15665% 6 4 169
3 Dumbbell fly 10 54 Deadlift from boxes 50% 4 1 250
60% 4 1 30070% 4 2 35075% 4 4 375
5 Barbell row 8 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 2 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 2 20885% 1 2 22175% 3 1 19565% 5 1 16955% 7 1 143
3 Dumbbell fly 10 54 Squat 50% 5 1 230
60% 5 1 27670% 4 4 322
5 Back extension 8 56 Dip 5 5
###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 253
65% 4 1 29975% 3 2 34585% 2 5 391
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
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 2 250
60% 3 2 30065% 2 4 325
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 2 20885% 2 2 22180% 3 2 208
3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 300
70% 4 1 35080% 3 2 40090% 2 3 450
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 6 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 7 208
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 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 55% 5 1 14365% 5 1 16975% 4 5 195
3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 184
50% 4 2 23060% 3 3 276
6 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 2 20885% 2 3 221
2 Deadlift 50% 3 1 25060% 3 1 30070% 3 2 35080% 3 2 40085% 2 3 42580% 3 2 400
3 Bench press 50% 5 1 13060% 5 1 15670% 5 4 182
4 Pull-up/Chin-up 8 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 6 368
2 Bench press 50% 6 1 13060% 5 1 15670% 4 2 18280% 3 2 20885% 2 2 22180% 3 2 20870% 4 1 18260% 6 1 15650% 8 1 130
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 1 130
60% 4 2 15670% 3 2 18280% 3 2 20885% 2 3 22180% 3 2 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 5 368
3 Bench press 55% 5 1 14365% 5 1 16975% 4 5 195
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 250
60% 4 2 30070% 3 2 35080% 3 2 40085% 2 4 425
2 Bench press 50% 8 1 13055% 7 1 14360% 6 1 15665% 5 1 16970% 4 1 18275% 3 2 19580% 2 2 20885% 1 3 22180% 2 2 20875% 3 1 19570% 4 1 18265% 6 1 16960% 8 1 15655% 10 1 14350% 12 1 130
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 300
70% 4 1 35080% 3 2 40090% 3 2 450100% 2 3 500
5 Lunge 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 2 36885% 2 4 391
2 Bench press 50% 5 1 13060% 4 2 15670% 3 2 18280% 2 6 208
3 Dip 6 54 Squat 55% 5 1 253
65% 4 1 29975% 3 4 345
5 Triceps 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 6 208
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32275% 3 4 345
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 250
60% 3 2 30065% 2 4 325
2 Bench press 50% 5 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 3 20875% 3 2 19570% 5 2 18260% 7 1 15650% 9 1 130
3 Dumbbell fly 10 54 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 2 5 400
5 Leg press 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 7 208
2 Squat 50% 5 1 23060% 5 1 27670% 5 2 32275% 4 4 345
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 1 230
60% 4 1 27670% 3 2 32280% 2 2 36890% 1 3 414
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 2 20890% 2 3 234
3 Squat 55% 4 1 25365% 4 1 29975% 4 4 345
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 250
60% 3 1 30070% 3 2 35080% 2 2 40090% 1 3 45080% 2 2 400
2 Bench press 50% 6 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 3 20875% 3 2 19570% 5 1 18260% 9 1 15650% 11 1 130
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 325
75% 5 2 37585% 4 4 425
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 6 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 3 36885% 2 4 391
3 Bench press 50% 6 1 13060% 6 1 15670% 6 4 182
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 3 20885% 2 4 221
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 230
60% 5 1 27670% 5 1 32275% 4 4 345
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 250
60% 3 2 30070% 3 2 35075% 3 5 375
2 Bench press 50% 6 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 3 3 20875% 4 2 19570% 5 2 18265% 6 1 16960% 8 1 15655% 10 1 14350% 10 1 130
3 Deadlift 50% 4 1 25060% 4 1 30070% 3 2 35080% 3 6 400
4 Dumbbell fly 10 55 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 3 36885% 2 3 39180% 3 3 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 6 208
3 Squat 50% 6 1 23060% 6 1 27665% 6 4 299
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 1 230
60% 4 2 27670% 3 2 32280% 2 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
3 Dumbbell fly 10 54 Squat 50% 5 1 230
60% 5 1 27670% 4 5 322
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 3 5 400
2 Bench press 50% 6 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 2 20875% 3 2 19570% 4 1 18265% 6 1 16960% 8 1 15650% 10 1 130
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 250
60% 4 1 30070% 4 5 350
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 6 368
3 Bench press 55% 5 1 14365% 4 1 16975% 3 5 195
4 Dumbbell fly 10 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 2 250
60% 2 4 3002 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 60% 4 1 300
70% 4 2 35080% 3 2 40090% 2 4 450
5 Good morning (sitting) 5 5###
week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 3 20885% 2 3 221
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 5 368
3 Bench press 55% 4 1 14365% 4 2 16975% 4 4 195
4 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 250
60% 3 2 30065% 2 4 325
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 3 20875% 3 2 19570% 4 1 18260% 6 1 15650% 8 1 130
3 Dumbbell fly 10 54 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 3 5 400
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 55% 5 1 14365% 4 1 16975% 3 5 195
3 Dumbbell fly 10 54 Squat 50% 5 1 230
60% 5 1 27670% 4 4 322
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 1 250
60% 4 1 30070% 3 2 35075% 2 5 375
5 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
3 Dumbbell fly 10 54 Squat 50% 5 1 230
60% 5 1 27670% 5 5 322
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 3 5 400
2 Bench press 50% 8 1 13055% 7 1 14360% 6 1 15665% 5 1 16970% 4 1 18275% 3 2 19580% 2 2 20885% 1 2 22180% 2 2 20875% 3 2 19570% 4 1 18265% 6 1 16960% 8 1 15655% 10 1 14350% 12 1 130
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 250
60% 4 1 30070% 4 5 350
5 Good morning (sitting) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 3 36885% 2 3 391
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
3 Dumbbell fly 10 54 Squat 50% 6 1 230
60% 6 1 27665% 6 4 299
5 Dip (with weights) 6 66 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 250
60% 3 2 30065% 3 4 325
2 Bench press 50% 6 1 13060% 6 1 15665% 6 5 169
3 Triceps 6 54 Deadlift off boxes 60% 4 1 300
70% 4 2 35080% 4 2 40085% 4 4 425
5 Good morning (standing) 5 5###
week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 7 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 2 20885% 2 3 22180% 3 2 208
3 Dip 6 54 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 250
60% 3 2 30070% 2 4 350
2 Bench press 50% 5 1 13060% 5 1 15670% 5 2 18275% 4 5 195
3 Dumbbell fly 10 54 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 3 3 40085% 2 3 425
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 3 36885% 2 3 391
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
3 Dip 6 54 Dumbbell fly 10 55 Squat 55% 4 1 253
65% 3 1 29975% 3 5 345
6 Abs 10 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 250
60% 4 1 30070% 3 2 35080% 2 4 400
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 60% 4 1 300
70% 4 1 35080% 3 2 40090% 3 4 450
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 1 130
60% 4 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 5 368
3 Bench press 55% 5 1 14365% 5 1 16975% 4 5 195
4 Dumbbell fly 10 55 Bottom up squat 5 56 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 250
60% 3 2 30065% 2 4 325
2 Bench press 50% 5 1 13060% 5 1 15670% 4 2 18275% 3 2 19580% 2 2 20885% 1 3 22180% 2 2 20875% 3 2 19570% 4 2 18265% 5 1 16960% 6 1 15655% 7 1 14350% 8 1 130
3 Dumbbell fly 10 54 Deadlift 50% 4 1 250
60% 3 1 30070% 3 2 35080% 3 2 40085% 2 4 425
5 Leg press 5 65 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 55% 5 1 253
65% 4 1 29975% 3 2 34585% 2 4 391
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 6 208
3 Dip (weighted) 5 54 Squat 50% 5 1 230
60% 4 1 27670% 3 1 32280% 3 5 368
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 250
60% 3 1 30070% 3 2 35075% 3 4 375
2 Bench press 50% 6 1 13060% 6 1 15665% 6 5 169
3 Deadlift off boxes 70% 4 1 35080% 3 2 40090% 3 2 450100% 2 3 500
4 Leg press 6 65 Back extension 10 46 Abs 10 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 2 5 368
3 Bench press 50% 5 1 13060% 5 1 15670% 5 5 182
4 Leg press 5 65 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 4 2 18275% 3 2 19580% 2 3 20875% 3 2 19570% 4 1 18265% 5 1 16960% 6 1 15655% 7 1 14350% 8 1 130
2 Dumbbell fly 10 53 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 2 6 400
4 Bottom up squat 5 65 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
3 Dip (weighted) 6 54 Squat 50% 6 1 230
60% 6 2 27665% 6 3 299
5 Back extension 10 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 5 1 250
60% 5 2 30070% 4 4 350
2 Incline bench press 3 53 Triceps 10 54 Deadlift from boxes 75% 4 2 375
85% 3 2 42595% 3 4 475
5 Leg press 5 65 Abs 8 3
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 3 36885% 2 3 391
3 Bench press 55% 5 1 14365% 4 1 16975% 3 4 195
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 1 250
60% 4 1 30070% 3 2 35075% 2 5 375
2 Bench press 50% 6 1 13060% 5 1 15670% 4 1 18275% 3 2 19580% 2 2 20885% 1 2 22180% 2 2 20875% 3 2 19570% 4 1 18265% 5 1 16960% 6 1 15655% 7 1 14350% 8 1 130
3 Deadlift from boxes 65% 4 1 32575% 4 2 37585% 4 4 425
4 Leg press 6 65 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
3 Dumbbell fly 10 54 Squat 55% 4 1 253
65% 4 1 29975% 4 4 345
5 Good morning (sitting) 6 6
6 day (Saturday) % reps sets weight1 Deadlift off boxes 50% 3 1 250
60% 3 1 30070% 3 2 35080% 3 5 400
2 Bench press 50% 5 1 13060% 5 2 15670% 5 5 182
3 Triceps 10 54 Snatch grip rack pull 50% 4 1 250
(slow eccentric) 60% 4 2 30065% 4 4 325
5 Bottom up squat 6 65 Abs 10 4
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 2 36885% 2 2 39180% 3 2 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 2 20885% 2 4 221
3 Dumbbell fly 10 54 Squat 55% 5 1 253
65% 4 1 29975% 3 5 345
5 Abs 8 3
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 6 208
2 Deadlift 50% 4 1 25060% 4 1 30070% 3 2 35080% 3 3 40085% 2 3 425
3 Bench press 55% 5 1 14365% 5 1 16975% 4 4 195
4 Leg press 5 65 Back extension 8 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 5 368
3 Bench press 50% 5 1 13060% 5 1 15670% 5 4 182
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 1 250
60% 4 1 30070% 3 2 35075% 2 4 375
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 55% 3 1 275
65% 3 1 32575% 3 1 37585% 2 3 42595% 1 3 475
5 Leg press 6 66 Good morning 5 5
###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 5 368
3 Bench press 55% 5 1 14365% 4 1 16975% 3 4 195
4 Dumbbell fly 10 55 Leg press 4 66 Good morning (sitting) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 3 5 400
2 Bench press 50% 6 1 13060% 5 1 15670% 4 1 18275% 3 2 19580% 2 3 20875% 3 2 19570% 4 1 18265% 5 1 16960% 6 1 15655% 7 1 14350% 8 1 130
3 Dumbbell fly 8 44 Deadlift to knees 50% 4 1 250
60% 4 1 30070% 3 5 350
5 Leg press 4 66 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 5 208
3 Dumbbell fly 8 44 Squat 50% 5 1 230
60% 5 1 27670% 5 5 322
5 Triceps 10 56 Good morning 5 5
6 day (Saturday) % reps sets weight1 Bench press 50% 6 1 130
60% 6 2 15665% 6 4 169
2 Dip 4 53 Deadlift 50% 4 1 250
60% 4 1 30070% 3 2 35080% 2 6 400
5 Bottom up squat 5 65 Abs 10 3
###week 61 day (Monday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 2 36885% 2 2 39190% 1 2 414
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 2 20890% 1 3 23480% 2 2 208
3 Dumbbell fly 6 34 Squat 55% 5 1 253
65% 4 2 29975% 3 4 345
5 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 130
60% 5 1 15670% 4 2 18275% 3 2 19580% 2 3 20875% 3 2 19570% 4 1 18260% 6 1 15650% 8 1 130
2 Deadlift 50% 4 1 25060% 4 1 30070% 3 2 35080% 3 2 40090% 2 4 450
3 Triceps 10 54 Leg press 5 65 Abs 6 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 5 368
3 Bench press 55% 5 1 14365% 5 1 16975% 4 4 195
4 Dumbbell fly 10 55 Leg press 5 6
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 250
60% 3 2 30065% 3 5 325
2 Incline Bench press 4 63 Dip 6 54 Snatch grip deadlift 50% 4 1 250
60% 4 2 30065% 4 4 325
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 1 253
65% 4 1 29975% 3 2 34585% 2 4 391
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 5 208
3 Dumbbell fly 10 54 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 4 368
5 Triceps 10 56 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 55% 5 1 143
65% 4 1 16975% 3 2 19585% 2 5 221
2 Deadlift 50% 3 1 25060% 3 1 30070% 3 2 35080% 3 5 400
3 Bench press 50% 5 1 13060% 5 1 15670% 4 4 182
4 Dumbbell fly 10 55 Abs 10 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
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 1 250
60% 3 1 30070% 3 2 35075% 2 4 375
2 Incline bench press 3 63 Lats 10 54 Deadlift off boxes 60% 4 1 300
70% 4 1 35080% 3 2 40090% 2 3 450
5 Squat (deep) 5 56 Abs 8 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 130
60% 4 1 15670% 3 2 18280% 3 5 208
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 5 368
3 Bench press 55% 5 1 14365% 5 1 16975% 4 4 195
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 1 250
60% 3 1 30070% 3 2 35075% 2 4 375
2 Bench press 50% 6 1 13060% 5 1 15670% 4 1 18275% 3 2 19580% 2 2 20885% 1 3 22175% 3 1 19565% 5 1 16955% 7 1 143
3 Dumbbell fly 10 54 Squat (deep) 4 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 2 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 5 208
3 Dumbbell fly 10 54 Squat 50% 6 1 230
60% 6 1 27665% 6 4 299
5 Shoulders 8 56 Back extension 8 4
6 day (Saturday) % reps sets weight1 Narrow grip bench press 50% 5 1 130
60% 4 1 15670% 3 5 182
2 Deadlift from boxes 55% 4 1 27565% 4 1 32575% 3 2 37585% 3 4 425
3 Triceps 10 54 Lats 10 55 Abs 8 4
###week 31 day (Monday) % reps sets weight1 Bench press 55% 5 1 143
65% 4 1 16975% 3 2 19585% 2 4 221
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 3 5 368
3 Bench press 50% 5 1 13060% 4 1 15670% 3 1 18280% 2 5 208
4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 250
60% 3 1 30070% 3 2 35075% 2 5 375
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
3 Deadlift from boxes 60% 3 1 30070% 3 1 35080% 3 2 40090% 2 3 450
4 Squat (deep) 5 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 55% 5 1 253
65% 4 1 29975% 3 2 34585% 2 4 391
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 2 2 20890% 1 3 234
3 Dumbbell fly 10 54 Squat 50% 5 1 230
60% 4 1 27670% 3 1 32280% 2 4 368
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 250
60% 3 1 30070% 3 2 35080% 2 5 400
2 Bench press 50% 5 1 13060% 5 1 15670% 4 4 182
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 1 143
65% 4 1 16975% 3 2 19585% 2 5 221
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 2 2 36890% 1 3 41480% 2 2 368
3 Dumbbell bench press 6 54 Dumbbell fly 10 55 Leg curl 8 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 250
60% 3 1 30070% 3 2 35080% 3 5 400
2 Bench press 50% 6 1 13060% 5 1 15670% 4 1 18280% 3 2 20885% 2 3 22180% 3 1 20875% 4 1 19570% 5 1 18265% 6 1 16960% 7 1 15655% 8 1 14350% 9 1 130
3 Dumbbell fly 8 44 Back extension 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 2 5 368
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 6 208
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 1 275
65% 3 1 32575% 3 2 37585% 3 4 425
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 1 143
65% 4 1 16975% 3 2 19585% 2 4 221
2 Squat 50% 5 1 23060% 4 1 27670% 3 2 32280% 2 3 36885% 2 3 391
3 Bench press 50% 5 1 13060% 4 1 15670% 3 1 18280% 3 4 208
4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 250
60% 3 2 30070% 2 4 350
2 Bench press 50% 5 1 13060% 4 1 15670% 3 2 18280% 3 5 208
3 Deadlift from boxes 65% 3 1 32575% 3 1 37585% 3 2 42595% 2 3 475
4 Squat (deep) 4 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 230
60% 4 1 27670% 3 2 32280% 3 5 368
2 Bench press 55% 5 1 14365% 4 1 16975% 3 2 19585% 2 5 221
3 Dumbbell fly 10 54 Squat 55% 5 1 253
65% 5 1 29975% 4 4 345
5 Dumbbell bench press 6 56 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 250
60% 3 1 30070% 3 2 35080% 3 5 400
2 Bench press 50% 5 1 13060% 5 1 15670% 5 5 182
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 1 230
60% 3 2 27670% 3 2 32275% 2 3 345
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18275% 2 3 195
3 Dumbbell fly 8 44 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 230
60% 3 1 27670% 3 2 32280% 2 2 36890% 1 1 414
95%-100% 1 2-3 437-4602 Bench press 50% 3 1 130
60% 3 1 15670% 3 2 18280% 2 2 20890% 1 1 234
95%-100% 1 2-3 247-2603 Deadlift 50% 3 1 250
60% 3 1 30070% 2 2 35080% 2 1 40090% 1 1 450
95%-100% 1 2-3 475-500
5 day (Friday) % reps sets weight1 Squat 50% 3 1 230
60% 3 1 27670% 3 2 32280% 2 6 368
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 3 6 208
3 Dumbbell fly 10 54 Squat 55% 3 1 253
65% 3 1 29975% 3 4 345
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 250
60% 4 1 30070% 4 4 350
2 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 55% 3 1 275
65% 3 1 32575% 3 2 37585% 3 4 425
5 Abs 10 5###
week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 230
60% 3 1 27670% 3 2 32280% 3 3 36885% 2 3 391
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 2 2 20890% 1 2 23480% 2 2 208
3 Dumbbell fly 8 44 Squat 50% 4 1 230
60% 4 1 27670% 4 4 322
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 250
60% 3 1 30070% 3 2 35080% 3 3 40085% 2 3 425
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 3 5 208
3 Dumbbell fly 10 54 Deadlift up to knees 55% 3 1 275
65% 3 1 32575% 3 4 375
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 3 1 230
60% 3 1 27670% 3 2 32280% 3 5 368
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 2 2 20885% 1 3 221
3 Dumbbell fly 10 54 Squat 55% 3 1 253
65% 3 1 29975% 2 4 345
5 Abs 10 3
6 day (Saturday) % reps sets weight1 Bench press 55% 3 1 143
65% 3 2 16975% 3 5 195
2 Dip 4 53 Deadlift 50% 3 1 250
60% 3 1 30070% 3 2 35080% 2 6 400
4 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Bench press 50% 3 1 130
60% 3 1 15670% 3 2 18280% 2 2 20885% 1 2 221
2 Squat 50% 3 1 23060% 3 1 27670% 3 2 32280% 2 5 368
3 Bench press 55% 3 1 14365% 3 1 16975% 2 4 195
4 Dumbbell fly 8 45 Good morning (standing) 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 130
60% 3 2 15670% 3 2 18280% 3 6 208
2 Dumbbell fly 8 43 Deadlift 50% 3 1 250
60% 3 1 30070% 2 2 35080% 2 5 400
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 230
60% 3 1 27670% 3 2 32280% 2 2 36885% 1 2 391
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 2 5 208
3 Dumbbell fly 8 44 Squat 55% 3 1 253
65% 3 1 29975% 3 4 345
5 Good morning (sitting) 4 4
6 day (Saturday) % reps sets weight1 Incline Bench press 3 52 Dip 4 53 Deadlift 50% 3 1 250
60% 3 2 30070% 3 2 35075% 3 4 375
4 Abs 8 4###
week 41 day (Monday) % reps sets weight1 Squat 50% 3 1 230
60% 3 2 27670% 3 2 32280% 2 4 368
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 2 5 208
3 Dumbbell fly 6 44 Good morning (standing) 4 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 130
60% 3 2 15670% 3 2 18280% 2 4 208
2 Dumbbell fly 6 33 Deadlift 50% 3 1 250
60% 2 2 30070% 2 2 35075% 2 4 375
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 230
60% 3 1 27670% 3 2 32275% 2 3 345
2 Bench press 50% 3 1 13060% 3 1 15670% 3 2 18280% 2 4 208
3 Dumbbell fly 6 34 Good morning (sitting) 4 4
6 day (Saturday)Rest
###week 51 day (Monday) % reps sets weight1 Deadlift 50% 3 1 250
60% 3 2 30070% 2 3 350
2 Bench press 50% 3 1 13060% 3 2 15670% 2 2 18275% 1 2 195
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 230
60% 3 2 27670% 2 3 322
2 Bench press 50% 3 1 13060% 3 2 15670% 2 3 182
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
