sheiko spreadsheet(1)
TRANSCRIPT
Enter your maxes here:Squat 150Bench 105Deadlift 180
Volume Calculations
Reps PoundageMS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 9375 10658 12024 320572 86 127 70 283 8835 9051 8460 263463 131 200 114 445 13155 13724 14382 412614 88 106 94 288 9405 7854 12132 29391
Total 397 583 375 1355 40770 41286 46998 129054339
MS Prep2 Squat Bench Dead Squat Bench Dead1 80 204 90 374 8513 14306 11772 345912 91 163 83 337 9015 11487 10872 313743 84 191 107 382 8895 13477 13500 358724 85 148 69 302 8970 10794 8874 286385 95 186 78 359 9780 12857 9666 323036 85 148 69 302 8970 10794 8874 28638
Total 520 1040 496 2056 54143 73715 63558 191416347 343
MS Prep3 Squat Bench Dead Squat Bench Dead1 80 114 67 261 8468 8363 8712 255432 91 148 46 285 9060 10500 5940 255003 73 126 62 261 7673 9119 8028 248204 51 127 51 229 5295 9077 6804 211765 83 137 62 282 8715 10049 8136 26900
Total 378 652 288 1318 39210 47108 37620 123938264
MS Comp Squat Bench Dead Squat Bench Dead1 82 67 63 212 8550 4977 7992 215192 92 92 69 253 9675 6851 8910 254363 58 87 47 192 6075 6426 5832 183334 41 65 19 125 4155 4736 2286 111775 15 30 15 60 1395 1964 1674 5033
Total 288 341 213 842 29850 24953 26694 81497
#29 Squat Bench Dead Squat Bench Dead1 74 108 55 237 7313 7387 7074 217732 101 106 52 259 9705 7198 6678 235813 77 100 48 225 8273 7508 5868 216484 90 140 30 260 8700 9923 3996 22619
Total 342 454 185 981 33990 32015 23616 89621
#30 Squat Bench Dead Squat Bench Dead1 119 180 63 362 12135 12474 8280 328892 89 133 59 281 8835 9329 7308 254723 106 220 60 386 10785 15388 8145 343184 83 119 26 228 8715 8621 3330 20666
Total 397 652 208 1257 40470 45812 27063 113345
#31 Squat Bench Dead Squat Bench Dead
1 134 182 51 367 13335 12474 6444 322532 88 98 44 230 8760 6967 5355 210823 81 227 42 350 8430 15692 5472 295944 86 85 18 189 8820 6290 2250 17360
Total 389 592 155 1136 39345 41423 19521 100289
#32 Squat Bench Dead Squat Bench Dead1 59 60 13 132 5955 4373 1656 119842 77 102 41 220 8093 7560 5058 207113 41 63 25 129 4185 4604 3024 118134 15 32 15 62 1395 2121 1710 5226
Total 192 257 94 543 19628 18659 11448 49734
#37 Squat Bench Dead Squat Bench Dead1 74 142 70 286 7313 9235 8424 249712 93 113 57 263 9570 7781 6813 241643 109 162 63 334 11100 11057 8064 302214 83 118 26 227 8700 8516 3330 20546
Total 359 535 216 1110 36683 36587 26631 99901
#39 Squat Bench Dead Squat Bench Dead1 70 82 46 198 6953 5633 5868 184542 102 111 52 265 9555 7628 6390 235733 58 100 40 198 6278 7508 4896 186814 90 140 30 260 8700 9923 3996 22619
Total 320 433 168 921 31485 30692 21150 83327
#40 Squat Bench Dead Squat Bench Dead1 80 188 59 327 8423 13073 8028 295232 93 125 41 259 9555 8946 4842 233433 78 158 55 291 8235 11130 7461 268264 136 145 62 343 13935 10217 7839 31991
Total 387 616 217 1220 40148 43365 28170 111683
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 53
60% 4 2 6370% 3 2 7475% 3 5 79
2 Squat 50% 5 1 7560% 5 2 9070% 5 5 105
3 Bench press 50% 5 1 5360% 5 1 6370% 4 4 74
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 90
60% 3 2 10870% 3 2 12675% 3 4 135
2 Incline Bench press 6 43 Dip 5 54 Deadlift from boxes 55% 4 1 99
65% 4 1 11775% 4 2 13585% 3 4 153
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 5 1 6370% 4 1 7475% 3 2 7980% 2 2 8475% 3 2 7970% 4 1 7460% 6 1 6350% 8 1 53
2 Dumbbell fly 10 53 Squat 50% 5 1 75
60% 4 2 9070% 3 2 10575% 3 5 113
4 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Dumbbell fly 10 54 Push up 10 55 Front squat 45% 3 2 68
55% 3 2 8360% 2 4 90
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 90
60% 3 1 10870% 3 2 12675% 2 4 135
2 Bench press 50% 6 1 5360% 6 2 6365% 6 4 68
3 Dumbbell fly 10 54 Deadlift from boxes 55% 4 1 99
65% 4 1 11775% 4 2 13580% 4 4 144
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 2 8475% 3 1 7965% 5 1 6855% 7 1 58
3 Dumbbell fly 10 54 Squat 50% 5 1 75
60% 5 2 9070% 4 4 105
5 Good morning (standing) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 83
65% 4 1 9875% 3 2 11385% 2 4 128
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 3 1 75
60% 3 1 9070% 3 1 10580% 3 4 120
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 2 90
60% 3 2 10865% 3 4 117
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 3 8485% 2 2 8980% 3 2 84
3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 108
70% 4 2 12680% 3 2 14490% 2 3 162
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 6 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 7 84
3 Dumbbell fly 10 54 Press 4 55 Good morning (standing) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 55% 5 1 5865% 5 1 6875% 4 5 79
3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 60
50% 4 2 7560% 3 3 90
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 3 89
2 Deadlift 50% 3 1 9060% 3 1 10870% 3 2 12680% 3 2 14485% 2 3 15380% 2 3 144
3 Bench press 50% 5 1 5360% 5 1 6370% 5 4 74
4 Dumbbell fly 10 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 6 120
2 Bench press 50% 6 1 5360% 5 1 6370% 4 2 7480% 3 2 8485% 2 2 8980% 3 2 8470% 4 1 7460% 6 1 6350% 8 1 53
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 53
60% 4 2 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Bench press 50% 5 1 5360% 5 1 6370% 5 5 74
4 Dumbbell fly 10 55 Squat 55% 5 1 83
65% 4 1 9875% 3 5 113
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 90
60% 4 2 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 2 8485% 1 2 8980% 2 2 8475% 3 2 7970% 4 1 7465% 6 1 6860% 8 1 6355% 10 1 5850% 12 1 53
3 Dumbbell fly 4 64 Deadlift from boxes 60% 5 1 108
70% 4 2 12680% 3 3 14490% 2 4 162
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 2 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 2 6370% 3 2 7480% 2 6 84
3 Dip 6 54 Squat 50% 5 1 75
60% 5 2 9070% 4 4 105
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 2 9070% 3 2 10580% 2 2 12090% 1 3 135
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 6 84
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 4 120
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 90
60% 4 2 10870% 3 2 12675% 3 4 135
2 Bench press 50% 5 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 2 8475% 3 2 7970% 5 2 7460% 7 1 6350% 9 1 53
3 Dumbbell fly 10 54 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 2 6370% 3 2 7480% 2 5 84
2 Squat 50% 5 1 7560% 5 2 9070% 5 5 105
3 Bench press 55% 4 1 5865% 3 1 6875% 2 5 79
4 Dip 8 55 Leg Press 6 56 Good morning (sitting) 6 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 2 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Squat 50% 6 1 7560% 6 1 9065% 6 4 98
4 Bench press 55% 5 1 5865% 5 2 6875% 4 4 79
5 Dumbbell fly 10 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 3 3 14485% 2 3 153
2 Bench press 50% 6 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 2 8485% 1 2 8980% 2 2 8475% 3 2 7970% 5 1 7465% 7 1 6860% 9 1 6355% 11 1 5850% 13 1 53
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 117
75% 5 2 13585% 4 4 153
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 2 12085% 2 3 12880% 3 3 120
3 Bench press 50% 5 1 5360% 5 2 6370% 5 5 74
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 2 12085% 2 2 12890% 1 2 135
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 2 8485% 2 2 8980% 3 2 84
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 4 120
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 3 89
2 Deadlift 50% 4 1 9060% 4 1 10870% 3 2 12680% 3 2 14485% 2 3 153
3 Bench press 55% 5 1 5865% 5 1 6875% 4 4 79
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 6 120
2 Bench press 50% 5 1 5360% 5 1 6370% 5 5 74
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 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 4 89
2 Squat 50% 5 1 7560% 5 2 9070% 2,4,6,8,7,5,3 1 105
3 Bench press 50% 6 1 5360% 6 2 6365% 6 4 68
4 Dumbbell fly 10 55 Squat 50% 5 1 75
60% 5 2 9065% 4 4 98
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 90
60% 4 2 10870% 4 4 126
2 Bench press 50% 5 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 2 8485% 1 2 8980% 2 2 8475% 3 2 7970% 4 1 7465% 6 1 6860% 8 1 6355% 10 1 5850% 12 1 53
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 108
70% 4 1 12680% 3 2 14490% 2 4 162
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 2 12085% 2 3 128
2 Bench press 50% 5 1 5360% 4 2 6370% 3 2 7480% 2 6 84
3 Dip 6 54 Squat 55% 5 1 83
65% 5 1 9875% 4 4 113
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 2 8490% 1 3 95
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 2 5 120
3 Bench press 55% 5 1 5865% 5 1 6875% 5 4 79
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 90
60% 3 2 10865% 3 4 117
2 Bench press 50% 6 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 2 8485% 1 2 8975% 3 1 7965% 5 1 6855% 7 1 58
3 Dumbbell fly 10 54 Deadlift 55% 3 1 99
65% 3 2 11775% 3 2 13585% 2 4 153
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 2 12085% 2 4 128
2 Incline Bench press 4 63 Squat 50% 6 1 75
60% 6 1 9065% 6 4 98
4 Triceps 10 55 Back extension 10 4
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 5 1 9070% 5,8,3,6,2,7,4 1 105
3 Bench press 55% 5 1 5865% 5 1 6870% 5 5 74
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 90
60% 4 1 10870% 3 2 12680% 2 4 144
2 Bench press 50% 8 1 5355% 7 1 5860% 6 1 6365% 5 1 6870% 4 1 7475% 3 2 7980% 2 2 8485% 1 2 8980% 2 2 8475% 3 1 7970% 4 1 7465% 6 1 6860% 8 1 6355% 10 1 5850% 12 1 53
3 Deadlift from boxes 60% 4 1 10870% 4 1 12680% 3 2 14490% 2 3 162
4 Leg press 5 55 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 2 12085% 2 3 12880% 3 3 120
3 Bench press 50% 5 1 5360% 5 2 6370% 5 5 74
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 2 12090% 1 3 13580% 2 2 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 2 8485% 2 4 89
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 53
60% 4 1 6370% 3 2 7480% 2 2 8490% 1 3 9580% 2 2 84
2 Deadlift 50% 3 1 9060% 3 1 10870% 3 2 12680% 2 2 14490% 1 2 162
3 Dumbbell fly 10 54 Leg press 5 65 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 55% 5 1 5865% 5 1 6875% 4 5 79
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 75
60% 5 1 9070% 5 4 105
6 Good morning (sitting) 5 5
SheikoMonthly training plan #32
week 11 day (Monday) % reps sets weight1 Squat 50% 3 1 75
60% 3 1 9070% 3 2 10575% 2 3 113
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7475% 2 3 79
3 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 75
60% 3 2 9070% 2 2 10580% 2 1 12090% 1 1 135
100%-105% 1 2-3 150-157.52 Bench press 50% 3 1 53
60% 3 1 6370% 2 2 7480% 2 1 8490% 1 1 95
100%-105% 1 2-3 105-110.253 Deadlift 50% 3 1 90
60% 2 1 10870% 2 2 12680% 1 1 14490% 1 1 162
100%-105% 1 2-3 180-189
5 day (Friday) % reps sets weight1 Squat 50% 3 1 75
60% 3 2 9070% 3 2 10575% 2 4 113
2 Bench press 55% 3 1 5865% 3 2 6875% 3 6 79
3 Dumbbell fly 10 54 Good morning (standing) 5 55 Abs 10 3
###week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 75
60% 3 2 9070% 3 2 10580% 2 4 120
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 3 5 84
3 Dumbbell fly 8 44 Squat 55% 3 1 83
65% 3 2 9875% 3 4 113
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 90
60% 2 2 10865% 2 2 11770% 1 3 126
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 3 2 8485% 2 3 89
3 Dumbbell fly 10 54 Deadlift 50% 3 1 90
60% 3 1 10870% 3 2 12680% 3 5 144
5 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 3 1 53
60% 3 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 3 1 7560% 3 2 9070% 3 2 10580% 3 6 120
3 Bench press 50% 4 1 5360% 4 1 6370% 4 4 74
4 Dumbbell fly 10 55 Good morning (standing) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 3 1 75
60% 3 1 9070% 3 2 10580% 2 5 120
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 2 3 8485% 1 3 89
3 Dumbbell fly 8 44 Abs 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 53
60% 3 1 6370% 3 2 7480% 2 5 84
2 Dumbbell fly 8 43 Deadlift 50% 3 1 90
60% 3 2 10870% 3 2 12675% 2 5 135
4 Good morning (standing) 5 4
5 day (Friday) % reps sets weight1 Squat 50% 3 1 75
60% 3 2 9070% 2 2 10575% 2 3 113
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7475% 2 4 79
3 Abs 8 3###
week 41 day (Monday) % reps sets weight1 Bench press 50% 3 1 53
60% 3 2 6370% 2 2 7475% 1 4 79
1 Deadlift 50% 3 1 9060% 2 2 10870% 2 4 126
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 75
60% 3 2 9070% 2 3 105
2 Bench press 50% 3 1 5360% 3 2 6370% 2 3 74
5-6-7 dayCompetition
SheikoMonthly training plan #37
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 2 6370% 3 2 7475% 3 5 79
2 Squat 50% 5 1 7560% 5 2 9070% 5 5 105
3 Dumbbell fly 10 54 Bench press 50% 6 1 53
60% 6 2 6365% 6 4 68
5 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 5 1 90 x
60% 5 2 10870% 4 2 12675% 3 4 135
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 50% 5 1 90
60% 5 2 10870% 4 2 12680% 3 4 144
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 7 1 53
55% 6 1 5860% 5 1 6365% 4 1 6870% 3 2 7475% 2 2 7970% 3 2 7465% 4 1 6860% 6 1 6355% 8 1 5850% 10 1 53
2 Dumbbell fly 10 53 Squat 50% 5 1 75
60% 4 2 9070% 3 2 10575% 3 5 113
4 French press 10 55 Good morning (sitting) 5 5
week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 2 9070% 3 2 10580% 2 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 6 84
3 Dumbbell fly 10 54 Push up 10 55 Squat 55% 3 1 83
65% 3 1 9875% 3 4 113
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 90
60% 4 2 10870% 4 4 126
2 Bench press 50% 5 1 5360% 5 2 6370% 4 5 74
3 Dumbbell fly 10 54 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12675% 3 5 135
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 4 1 75
60% 4 1 9070% 3 2 10575% 3 6 113
2 Bench press 50% 6 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 2 8475% 4 1 7970% 5 1 7460% 6 1 6350% 7 1 53
3 Dumbbell fly 10 54 Triceps 10 55 Squat 55% 3 1 83
65% 3 1 9875% 2 4 113
6 Good morning (sitting) 6 5
week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 2 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 75
60% 5 1 9070% 5 5 105
6 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 90
60% 4 1 10870% 4 2 12675% 4 4 135
2 Bench press 50% 6 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 2 8475% 3 2 7970% 4 1 7465% 5 1 6860% 6 1 6355% 7 1 5850% 8 1 53
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 108
70% 5 2 12680% 4 4 144
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 2 5 84
2 Squat 50% 5 1 7560% 5 1 9070% 5 2 10575% 4 5 113
3 Bench press 50% 6 1 5360% 6 2 6365% 6 4 68
4 Dumbbell fly 10 55 Good morning (standing) 5 5
week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 2 12085% 2 3 128
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 4 120
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 3 89
2 Deadlift 50% 4 1 9060% 4 1 10870% 3 2 12680% 3 2 14485% 2 3 153
3 Bench press 55% 5 1 5865% 5 1 6875% 4 4 79
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 6 120
2 Bench press 50% 5 1 5360% 5 1 6370% 5 5 74
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 53
60% 4 2 6370% 3 2 7475% 3 5 79
2 Squat 50% 5 1 7560% 5 2 9070% 5 5 105
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 90
60% 3 1 10870% 3 2 12675% 3 4 135
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 55% 4 1 99
65% 4 1 11775% 3 2 13585% 2 4 153
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 5 1 6370% 4 1 7475% 3 2 7980% 2 2 8475% 3 2 7970% 4 1 7460% 6 1 6350% 8 1 53
2 Dumbbell fly 10 53 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10575% 3 5 113
4 Triceps 10 55 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Dumbbell fly 10 54 Push up 10 55 Front squat 40% 4 2 60
50% 3 2 7555% 3 4 83
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 90
60% 3 1 10870% 3 2 12675% 2 4 135
2 Bench press 50% 6 1 5360% 6 2 6365% 6 4 68
3 Dumbbell fly 10 54 Deadlift from boxes 50% 4 1 90
60% 4 1 10870% 4 2 12675% 4 4 135
5 Barbell row 8 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 2 8485% 1 2 8975% 3 1 7965% 5 1 6855% 7 1 58
3 Dumbbell fly 10 54 Squat 50% 5 1 75
60% 5 1 9070% 4 4 105
5 Back extension 8 56 Dip 5 5
###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 83
65% 4 1 9875% 3 2 11385% 2 5 128
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
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 90
60% 3 2 10865% 2 4 117
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 2 8485% 2 2 8980% 3 2 84
3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 108
70% 4 1 12680% 3 2 14490% 2 3 162
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 6 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 7 84
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 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 55% 5 1 5865% 5 1 6875% 4 5 79
3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 60
50% 4 2 7560% 3 3 90
6 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 2 8485% 2 3 89
2 Deadlift 50% 3 1 9060% 3 1 10870% 3 2 12680% 3 2 14485% 2 3 15380% 3 2 144
3 Bench press 50% 5 1 5360% 5 1 6370% 5 4 74
4 Pull-up/Chin-up 8 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 6 120
2 Bench press 50% 6 1 5360% 5 1 6370% 4 2 7480% 3 2 8485% 2 2 8980% 3 2 8470% 4 1 7460% 6 1 6350% 8 1 53
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 53
60% 4 2 6370% 3 2 7480% 3 2 8485% 2 3 8980% 3 2 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Bench press 55% 5 1 5865% 5 1 6875% 4 5 79
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 90
60% 4 2 10870% 3 2 12680% 3 2 14485% 2 4 153
2 Bench press 50% 8 1 5355% 7 1 5860% 6 1 6365% 5 1 6870% 4 1 7475% 3 2 7980% 2 2 8485% 1 3 8980% 2 2 8475% 3 1 7970% 4 1 7465% 6 1 6860% 8 1 6355% 10 1 5850% 12 1 53
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 108
70% 4 1 12680% 3 2 14490% 3 2 162100% 2 3 180
5 Lunge 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 2 12085% 2 4 128
2 Bench press 50% 5 1 5360% 4 2 6370% 3 2 7480% 2 6 84
3 Dip 6 54 Squat 55% 5 1 83
65% 4 1 9875% 3 4 113
5 Triceps 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 6 84
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10575% 3 4 113
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 90
60% 3 2 10865% 2 4 117
2 Bench press 50% 5 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 3 8475% 3 2 7970% 5 2 7460% 7 1 6350% 9 1 53
3 Dumbbell fly 10 54 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 2 5 144
5 Leg press 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 7 84
2 Squat 50% 5 1 7560% 5 1 9070% 5 2 10575% 4 4 113
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 75
60% 4 1 9070% 3 2 10580% 2 2 12090% 1 3 135
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 2 8490% 2 3 95
3 Squat 55% 4 1 8365% 4 1 9875% 4 4 113
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 90
60% 3 1 10870% 3 2 12680% 2 2 14490% 1 3 16280% 2 2 144
2 Bench press 50% 6 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 3 8475% 3 2 7970% 5 1 7460% 9 1 6350% 11 1 53
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 117
75% 5 2 13585% 4 4 153
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 3 12085% 2 4 128
3 Bench press 50% 6 1 5360% 6 1 6370% 6 4 74
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 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 3 8485% 2 4 89
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 75
60% 5 1 9070% 5 1 10575% 4 4 113
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 90
60% 3 2 10870% 3 2 12675% 3 5 135
2 Bench press 50% 6 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 3 3 8475% 4 2 7970% 5 2 7465% 6 1 6860% 8 1 6355% 10 1 5850% 10 1 53
3 Deadlift 50% 4 1 9060% 4 1 10870% 3 2 12680% 3 6 144
4 Dumbbell fly 10 55 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 3 12085% 2 3 12880% 3 3 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 6 84
3 Squat 50% 6 1 7560% 6 1 9065% 6 4 98
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 75
60% 4 2 9070% 3 2 10580% 2 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Dumbbell fly 10 54 Squat 50% 5 1 75
60% 5 1 9070% 4 5 105
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 6 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 2 8475% 3 2 7970% 4 1 7465% 6 1 6860% 8 1 6350% 10 1 53
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 90
60% 4 1 10870% 4 5 126
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 6 120
3 Bench press 55% 5 1 5865% 4 1 6875% 3 5 79
4 Dumbbell fly 10 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 2 90
60% 2 4 1082 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 60% 4 1 108
70% 4 2 12680% 3 2 14490% 2 4 162
5 Good morning (sitting) 5 5###
week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 3 8485% 2 3 89
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Bench press 55% 4 1 5865% 4 2 6875% 4 4 79
4 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 90
60% 3 2 10865% 2 4 117
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 3 8475% 3 2 7970% 4 1 7460% 6 1 6350% 8 1 53
3 Dumbbell fly 10 54 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 55% 5 1 5865% 4 1 6875% 3 5 79
3 Dumbbell fly 10 54 Squat 50% 5 1 75
60% 5 1 9070% 4 4 105
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 90
60% 4 1 10870% 3 2 12675% 2 5 135
5 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Dumbbell fly 10 54 Squat 50% 5 1 75
60% 5 1 9070% 5 5 105
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 8 1 5355% 7 1 5860% 6 1 6365% 5 1 6870% 4 1 7475% 3 2 7980% 2 2 8485% 1 2 8980% 2 2 8475% 3 2 7970% 4 1 7465% 6 1 6860% 8 1 6355% 10 1 5850% 12 1 53
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 90
60% 4 1 10870% 4 5 126
5 Good morning (sitting) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 3 12085% 2 3 128
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Dumbbell fly 10 54 Squat 50% 6 1 75
60% 6 1 9065% 6 4 98
5 Dip (with weights) 6 66 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 90
60% 3 2 10865% 3 4 117
2 Bench press 50% 6 1 5360% 6 1 6365% 6 5 68
3 Triceps 6 54 Deadlift off boxes 60% 4 1 108
70% 4 2 12680% 4 2 14485% 4 4 153
5 Good morning (standing) 5 5###
week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 7 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 2 8485% 2 3 8980% 3 2 84
3 Dip 6 54 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 90
60% 3 2 10870% 2 4 126
2 Bench press 50% 5 1 5360% 5 1 6370% 5 2 7475% 4 5 79
3 Dumbbell fly 10 54 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 3 3 14485% 2 3 153
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 3 12085% 2 3 128
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Dip 6 54 Dumbbell fly 10 55 Squat 55% 4 1 83
65% 3 1 9875% 3 5 113
6 Abs 10 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 90
60% 4 1 10870% 3 2 12680% 2 4 144
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 60% 4 1 108
70% 4 1 12680% 3 2 14490% 3 4 162
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 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Bench press 55% 5 1 5865% 5 1 6875% 4 5 79
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 90
60% 3 2 10865% 2 4 117
2 Bench press 50% 5 1 5360% 5 1 6370% 4 2 7475% 3 2 7980% 2 2 8485% 1 3 8980% 2 2 8475% 3 2 7970% 4 2 7465% 5 1 6860% 6 1 6355% 7 1 5850% 8 1 53
3 Dumbbell fly 10 54 Deadlift 50% 4 1 90
60% 3 1 10870% 3 2 12680% 3 2 14485% 2 4 153
5 Leg press 5 65 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 55% 5 1 83
65% 4 1 9875% 3 2 11385% 2 4 128
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 6 84
3 Dip (weighted) 5 54 Squat 50% 5 1 75
60% 4 1 9070% 3 1 10580% 3 5 120
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 90
60% 3 1 10870% 3 2 12675% 3 4 135
2 Bench press 50% 6 1 5360% 6 1 6365% 6 5 68
3 Deadlift off boxes 70% 4 1 12680% 3 2 14490% 3 2 162100% 2 3 180
4 Leg press 6 65 Back extension 10 46 Abs 10 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 2 5 120
3 Bench press 50% 5 1 5360% 5 1 6370% 5 5 74
4 Leg press 5 65 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 4 2 7475% 3 2 7980% 2 3 8475% 3 2 7970% 4 1 7465% 5 1 6860% 6 1 6355% 7 1 5850% 8 1 53
2 Dumbbell fly 10 53 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 2 6 144
4 Bottom up squat 5 65 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Dip (weighted) 6 54 Squat 50% 6 1 75
60% 6 2 9065% 6 3 98
5 Back extension 10 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 5 1 90
60% 5 2 10870% 4 4 126
2 Incline bench press 3 53 Triceps 10 54 Deadlift from boxes 75% 4 2 135
85% 3 2 15395% 3 4 171
5 Leg press 5 65 Abs 8 3
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 3 12085% 2 3 128
3 Bench press 55% 5 1 5865% 4 1 6875% 3 4 79
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 90
60% 4 1 10870% 3 2 12675% 2 5 135
2 Bench press 50% 6 1 5360% 5 1 6370% 4 1 7475% 3 2 7980% 2 2 8485% 1 2 8980% 2 2 8475% 3 2 7970% 4 1 7465% 5 1 6860% 6 1 6355% 7 1 5850% 8 1 53
3 Deadlift from boxes 65% 4 1 11775% 4 2 13585% 4 4 153
4 Leg press 6 65 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Dumbbell fly 10 54 Squat 55% 4 1 83
65% 4 1 9875% 4 4 113
5 Good morning (sitting) 6 6
6 day (Saturday) % reps sets weight1 Deadlift off boxes 50% 3 1 90
60% 3 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 5360% 5 2 6370% 5 5 74
3 Triceps 10 54 Snatch grip rack pull 50% 4 1 90
(slow eccentric) 60% 4 2 10865% 4 4 117
5 Bottom up squat 6 65 Abs 10 4
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 2 12085% 2 2 12880% 3 2 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 2 8485% 2 4 89
3 Dumbbell fly 10 54 Squat 55% 5 1 83
65% 4 1 9875% 3 5 113
5 Abs 8 3
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 6 84
2 Deadlift 50% 4 1 9060% 4 1 10870% 3 2 12680% 3 3 14485% 2 3 153
3 Bench press 55% 5 1 5865% 5 1 6875% 4 4 79
4 Leg press 5 65 Back extension 8 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Bench press 50% 5 1 5360% 5 1 6370% 5 4 74
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 90
60% 4 1 10870% 3 2 12675% 2 4 135
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 55% 3 1 99
65% 3 1 11775% 3 1 13585% 2 3 15395% 1 3 171
5 Leg press 6 66 Good morning 5 5
###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Bench press 55% 5 1 5865% 4 1 6875% 3 4 79
4 Dumbbell fly 10 55 Leg press 4 66 Good morning (sitting) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 6 1 5360% 5 1 6370% 4 1 7475% 3 2 7980% 2 3 8475% 3 2 7970% 4 1 7465% 5 1 6860% 6 1 6355% 7 1 5850% 8 1 53
3 Dumbbell fly 8 44 Deadlift to knees 50% 4 1 90
60% 4 1 10870% 3 5 126
5 Leg press 4 66 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Dumbbell fly 8 44 Squat 50% 5 1 75
60% 5 1 9070% 5 5 105
5 Triceps 10 56 Good morning 5 5
6 day (Saturday) % reps sets weight1 Bench press 50% 6 1 53
60% 6 2 6365% 6 4 68
2 Dip 4 53 Deadlift 50% 4 1 90
60% 4 1 10870% 3 2 12680% 2 6 144
5 Bottom up squat 5 65 Abs 10 3
###week 61 day (Monday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 2 12085% 2 2 12890% 1 2 135
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 2 8490% 1 3 9580% 2 2 84
3 Dumbbell fly 6 34 Squat 55% 5 1 83
65% 4 2 9875% 3 4 113
5 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 53
60% 5 1 6370% 4 2 7475% 3 2 7980% 2 3 8475% 3 2 7970% 4 1 7460% 6 1 6350% 8 1 53
2 Deadlift 50% 4 1 9060% 4 1 10870% 3 2 12680% 3 2 14490% 2 4 162
3 Triceps 10 54 Leg press 5 65 Abs 6 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Bench press 55% 5 1 5865% 5 1 6875% 4 4 79
4 Dumbbell fly 10 55 Leg press 5 6
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 90
60% 3 2 10865% 3 5 117
2 Incline Bench press 4 63 Dip 6 54 Snatch grip deadlift 50% 4 1 90
60% 4 2 10865% 4 4 117
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 83
65% 4 1 9875% 3 2 11385% 2 4 128
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Dumbbell fly 10 54 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 4 120
5 Triceps 10 56 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 55% 5 1 58
65% 4 1 6875% 3 2 7985% 2 5 89
2 Deadlift 50% 3 1 9060% 3 1 10870% 3 2 12680% 3 5 144
3 Bench press 50% 5 1 5360% 5 1 6370% 4 4 74
4 Dumbbell fly 10 55 Abs 10 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
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 90
60% 3 1 10870% 3 2 12675% 2 4 135
2 Incline bench press 3 63 Lats 10 54 Deadlift off boxes 60% 4 1 108
70% 4 1 12680% 3 2 14490% 2 3 162
5 Squat (deep) 5 56 Abs 8 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 53
60% 4 1 6370% 3 2 7480% 3 5 84
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Bench press 55% 5 1 5865% 5 1 6875% 4 4 79
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 90
60% 3 1 10870% 3 2 12675% 2 4 135
2 Bench press 50% 6 1 5360% 5 1 6370% 4 1 7475% 3 2 7980% 2 2 8485% 1 3 8975% 3 1 7965% 5 1 6855% 7 1 58
3 Dumbbell fly 10 54 Squat (deep) 4 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 5 84
3 Dumbbell fly 10 54 Squat 50% 6 1 75
60% 6 1 9065% 6 4 98
5 Shoulders 8 56 Back extension 8 4
6 day (Saturday) % reps sets weight1 Narrow grip bench press 50% 5 1 53
60% 4 1 6370% 3 5 74
2 Deadlift from boxes 55% 4 1 9965% 4 1 11775% 3 2 13585% 3 4 153
3 Triceps 10 54 Lats 10 55 Abs 8 4
###week 31 day (Monday) % reps sets weight1 Bench press 55% 5 1 58
65% 4 1 6875% 3 2 7985% 2 4 89
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Bench press 50% 5 1 5360% 4 1 6370% 3 1 7480% 2 5 84
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 90
60% 3 1 10870% 3 2 12675% 2 5 135
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
3 Deadlift from boxes 60% 3 1 10870% 3 1 12680% 3 2 14490% 2 3 162
4 Squat (deep) 5 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 55% 5 1 83
65% 4 1 9875% 3 2 11385% 2 4 128
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 2 2 8490% 1 3 95
3 Dumbbell fly 10 54 Squat 50% 5 1 75
60% 4 1 9070% 3 1 10580% 2 4 120
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 90
60% 3 1 10870% 3 2 12680% 2 5 144
2 Bench press 50% 5 1 5360% 5 1 6370% 4 4 74
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 58
65% 4 1 6875% 3 2 7985% 2 5 89
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 2 2 12090% 1 3 13580% 2 2 120
3 Dumbbell bench press 6 54 Dumbbell fly 10 55 Leg curl 8 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 90
60% 3 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 6 1 5360% 5 1 6370% 4 1 7480% 3 2 8485% 2 3 8980% 3 1 8475% 4 1 7970% 5 1 7465% 6 1 6860% 7 1 6355% 8 1 5850% 9 1 53
3 Dumbbell fly 8 44 Back extension 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 5 120
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 6 84
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 99
65% 3 1 11775% 3 2 13585% 3 4 153
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 58
65% 4 1 6875% 3 2 7985% 2 4 89
2 Squat 50% 5 1 7560% 4 1 9070% 3 2 10580% 2 3 12085% 2 3 128
3 Bench press 50% 5 1 5360% 4 1 6370% 3 1 7480% 3 4 84
4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 90
60% 3 2 10870% 2 4 126
2 Bench press 50% 5 1 5360% 4 1 6370% 3 2 7480% 3 5 84
3 Deadlift from boxes 65% 3 1 11775% 3 1 13585% 3 2 15395% 2 3 171
4 Squat (deep) 4 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Bench press 55% 5 1 5865% 4 1 6875% 3 2 7985% 2 5 89
3 Dumbbell fly 10 54 Squat 55% 5 1 83
65% 5 1 9875% 4 4 113
5 Dumbbell bench press 6 56 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 90
60% 3 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 5360% 5 1 6370% 5 5 74
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 75
60% 3 2 9070% 3 2 10575% 2 3 113
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7475% 2 3 79
3 Dumbbell fly 8 44 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 75
60% 3 1 9070% 3 2 10580% 2 2 12090% 1 1 135
95%-100% 1 2-3 142.5-1502 Bench press 50% 3 1 53
60% 3 1 6370% 3 2 7480% 2 2 8490% 1 1 95
95%-100% 1 2-3 99.75-1053 Deadlift 50% 3 1 90
60% 3 1 10870% 2 2 12680% 2 1 14490% 1 1 162
95%-100% 1 2-3 171-180
5 day (Friday) % reps sets weight1 Squat 50% 3 1 75
60% 3 1 9070% 3 2 10580% 2 6 120
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 3 6 84
3 Dumbbell fly 10 54 Squat 55% 3 1 83
65% 3 1 9875% 3 4 113
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 90
60% 4 1 10870% 4 4 126
2 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 55% 3 1 99
65% 3 1 11775% 3 2 13585% 3 4 153
5 Abs 10 5###
week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 75
60% 3 1 9070% 3 2 10580% 3 3 12085% 2 3 128
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 2 2 8490% 1 2 9580% 2 2 84
3 Dumbbell fly 8 44 Squat 50% 4 1 75
60% 4 1 9070% 4 4 105
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 90
60% 3 1 10870% 3 2 12680% 3 3 14485% 2 3 153
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 3 5 84
3 Dumbbell fly 10 54 Deadlift up to knees 55% 3 1 99
65% 3 1 11775% 3 4 135
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 3 1 75
60% 3 1 9070% 3 2 10580% 3 5 120
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 2 2 8485% 1 3 89
3 Dumbbell fly 10 54 Squat 55% 3 1 83
65% 3 1 9875% 2 4 113
5 Abs 10 3
6 day (Saturday) % reps sets weight1 Bench press 55% 3 1 58
65% 3 2 6875% 3 5 79
2 Dip 4 53 Deadlift 50% 3 1 90
60% 3 1 10870% 3 2 12680% 2 6 144
4 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Bench press 50% 3 1 53
60% 3 1 6370% 3 2 7480% 2 2 8485% 1 2 89
2 Squat 50% 3 1 7560% 3 1 9070% 3 2 10580% 2 5 120
3 Bench press 55% 3 1 5865% 3 1 6875% 2 4 79
4 Dumbbell fly 8 45 Good morning (standing) 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 53
60% 3 2 6370% 3 2 7480% 3 6 84
2 Dumbbell fly 8 43 Deadlift 50% 3 1 90
60% 3 1 10870% 2 2 12680% 2 5 144
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 75
60% 3 1 9070% 3 2 10580% 2 2 12085% 1 2 128
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 2 5 84
3 Dumbbell fly 8 44 Squat 55% 3 1 83
65% 3 1 9875% 3 4 113
5 Good morning (sitting) 4 4
6 day (Saturday) % reps sets weight1 Incline Bench press 3 52 Dip 4 53 Deadlift 50% 3 1 90
60% 3 2 10870% 3 2 12675% 3 4 135
4 Abs 8 4###
week 41 day (Monday) % reps sets weight1 Squat 50% 3 1 75
60% 3 2 9070% 3 2 10580% 2 4 120
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 2 5 84
3 Dumbbell fly 6 44 Good morning (standing) 4 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 53
60% 3 2 6370% 3 2 7480% 2 4 84
2 Dumbbell fly 6 33 Deadlift 50% 3 1 90
60% 2 2 10870% 2 2 12675% 2 4 135
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 75
60% 3 1 9070% 3 2 10575% 2 3 113
2 Bench press 50% 3 1 5360% 3 1 6370% 3 2 7480% 2 4 84
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 90
60% 3 2 10870% 2 3 126
2 Bench press 50% 3 1 5360% 3 2 6370% 2 2 7475% 1 2 79
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 75
60% 3 2 9070% 2 3 105
2 Bench press 50% 3 1 5360% 3 2 6370% 2 3 74
5-6-7 dayCompetition
WEEK 1 Full gear Partial gear/Partial ROM Raw Maxes
DAY 1 (MON) Squat 100 100 140bench 100 100 80
reps sets % FULL Partial Raw deadlift 100 100 190
Squat 5 1 55% 55.0 55.0 77.0 CHANGE ONLY THIS BOX!!!!!!!4 1 65% 65.0 65.0 91.0
3 2 75% 75.0 75.0 105.0 DAY 4 (FRI)2 4 85% 85.0 85.0 119.0
Bench Press 5 1 50% 50.0 50.0 40.0 reps sets % FULL Partial Raw4 1 60% 60.0 60.0 48.0 Squat 5 1 50% 50.0 50.0 70.03 2 70% 70.0 70.0 56.0 4 1 60% 60.0 60.0 84.03 5 80% 80.0 80.0 64.0 3 2 70% 70.0 70.0 98.0
Squat 5 1 50% 50.0 50.0 70.0 3 5 80% 80.0 80.0 112.04 1 60% 60.0 60.0 84.0 Bench Press 5 1 50% 50.0 50.0 40.03 1 70% 70.0 70.0 98.0 4 1 60% 60.0 60.0 48.02 4 80% 80.0 80.0 112.0 3 2 70% 70.0 70.0 56.0
Dumbbell fly 10 5 3 6 80% 80.0 80.0 64.0Inc. DB press 10 4 Squat 5 1 55% 55.0 55.0 77.0
5 1 65% 65.0 65.0 91.0
DAY 2 (TUES) 4 4 75% 75.0 75.0 105.0Triceps 10 5
reps sets % FULL Partial Raw Abs 10 3Dead on box 3 1 50% 50.0 50.0 95.0
3 2 60% 60.0 60.0 114.0 DAY 5 (SAT)2 4 70% 70.0 70.0 133.0
Bench Press 4 5 reps sets % FULL Partial RawFloor Press 3 5 Dead to Knees 3 1 50% 50.0 50.0 95.0Lat Pull down 6 5 3 1 60% 60.0 60.0 114.0Abs 10 4 3 2 70% 70.0 70.0 133.0
2 5 80% 80.0 80.0 152.0
DAY 3 (WED) Bench Press 5 1 55% 55.0 55.0 44.05 1 65% 65.0 65.0 52.0
reps sets % FULL Partial Raw 4 5 75% 75.0 75.0 60.0Deadlift 3 1 50% 50.0 50.0 95.0 Floor Press 3 5
3 1 60% 60.0 60.0 114.0 Rev Band DL 3 1 65% 65.0 65.0 123.53 2 70% 70.0 70.0 133.0 3 1 75% 75.0 75.0 142.53 2 80% 80.0 80.0 152.0 3 2 85% 85.0 85.0 161.52 4 85% 85.0 85.0 161.5 3 4 95% 95.0 95.0 180.5
Bench Press 5 1 55% 55.0 55.0 44.0 Leg Press 4 54 1 65% 65.0 65.0 52.0 Abs 8 33 2 75% 75.0 75.0 60.02 5 85% 85.0 85.0 68.0
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 40.0 0 Full gear Partial gear/Partial ROM Raw Maxes
4 1 60% 60.0 60.0 48.0 Squat 100 100 140.03 2 70% 70.0 70.0 56.0 bench 100 100 80.02 2 80% 80.0 80.0 64.0 deadlift 100 100 190.0
1 3 90% 90.0 90.0 72.0 DO NOT TYPE HERE!!!!Squat 5 1 50% 50.0 50.0 70.0
4 1 65% 65.0 65.0 91.0 DAY 4 (FRI)3 1 75% 75.0 75.0 105.02 4 85% 85.0 85.0 119.0 reps sets % FULL Partial Raw
Bench Press 5 1 55% 55.0 55.0 44.0 Squat 5 1 50% 50.0 50.0 70.04 1 65% 65.0 65.0 52.0 4 1 60% 60.0 60.0 84.03 1 75% 75.0 75.0 60.0 3 2 70% 70.0 70.0 98.02 4 85% 85.0 85.0 68.0 2 2 80% 80.0 80.0 112.0
Dumbbell fly 10 5 1 3 90% 90.0 90.0 126.0Good Mornings 5 5 2 2 80% 80.0 80.0 112.0
Bench Press 5 1 50% 50.0 50.0 40.0
DAY 2 (TUES) 4 1 60% 60.0 60.0 48.03 2 70% 70.0 70.0 56.0
reps sets % FULL Partial Raw 2 6 80% 80.0 80.0 64.0Dead on Box 3 1 55% 55.0 55.0 104.5 Floor Press 2 6
2 2 65% 65.0 65.0 123.5 Dumbbell fly 10 51 5 75% 75.0 75.0 142.5 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 55.0 104.5
DAY 3 (WED) 3 1 65% 65.0 65.0 123.53 2 75% 75.0 75.0 142.5
reps sets % FULL Partial Raw 2 5 85% 85.0 85.0 161.5Deadlifts 3 1 50% 50.0 50.0 95.0 Bench Press 4 1 55% 55.0 55.0 44.0
3 1 60% 60.0 60.0 114.0 4 1 65% 65.0 65.0 52.03 2 70% 70.0 70.0 133.0 4 5 75% 75.0 75.0 60.02 2 80% 80.0 80.0 152.0 Triceps 10 51 3 90% 90.0 90.0 171.0 Deadlift 4 1 50% 50.0 50.0 95.0
Bench Press 5 1 50% 50.0 50.0 40.0 4 4 60% 60.0 60.0 114.04 2 60% 60.0 60.0 48.0 Good Mornings 5 53 2 70% 70.0 70.0 56.03 5 80% 80.0 80.0 64.0
Dumbbell fly 10 5Rev Band DL 4 1 65% 65.0 65.0 123.5
4 2 75% 75.0 75.0 142.54 4 85% 85.0 85.0 161.5
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 77.0 Squat 100 100 140.0
4 1 65% 65.0 65.0 91.0 bench 100 100 80.03 2 75% 75.0 75.0 105.0 deadlift 100 100 190.0
2 5 85% 85.0 85.0 119.0 DO NOT TYPE HERE!!!!Bench Press 5 1 50% 50.0 50.0 40.0
4 1 60% 60.0 60.0 48.03 2 70% 70.0 70.0 56.0
3 6 80% 80.0 80.0 64.0 DAY 4 (FRI)Squat 5 1 50% 50.0 50.0 70.0
4 1 60% 60.0 60.0 84.0 reps sets % FULL Partial Raw3 1 70% 70.0 70.0 98.0 Squat 5 1 50% 50.0 50.0 70.03 4 80% 80.0 80.0 112.0 5 1 60% 60.0 60.0 84.0
Dumbbell fly 10 5 5 1 70% 70.0 70.0 98.0Good Mornings 8 4 4 4 75% 75.0 75.0 105.0
Bench Press 5 1 50% 50.0 50.0 40.0
DAY 2 (TUES) 4 1 60% 60.0 60.0 48.03 2 70% 70.0 70.0 56.0
reps sets % FULL Partial Raw 3 7 80% 80.0 80.0 64.0Dead on box 3 2 50% 50.0 50.0 95.0 Dumbbell fly 10 5
3 2 60% 60.0 60.0 114.0 Lat Pull Down 5 52 6 65% 65.0 65.0 123.5 Good Mornings 8 4
Bench Press 5 1 55% 55.0 55.0 44.0
4 2 65% 65.0 65.0 52.0 DAY 5 (SAT)3 4 75% 75.0 75.0 60.0
Floor Press 3 5 reps sets % FULL Partial RawSquat with Bands 4 5 Deadlift 3 1 50% 50.0 50.0 95.0Good Mornings 5 5 3 1 60% 60.0 60.0 114.0
3 2 70% 70.0 70.0 133.0
DAY 3 (WED) 3 2 80% 80.0 80.0 152.0reps sets % FULL Partial Raw 2 4 85% 85.0 85.0 161.5
Dead to knees 3 1 50% 50.0 50.0 95.0 Bench Press 5 1 55% 55.0 55.0 44.03 1 60% 60.0 60.0 114.0 5 2 65% 65.0 65.0 52.03 2 70% 70.0 70.0 133.0 4 5 75% 75.0 75.0 60.03 4 75% 75.0 75.0 142.5 Rev Band DL 4 1 60% 60.0 60.0 114.0
Bench Press 5 1 50% 50.0 50.0 40.0 7 1 70% 70.0 70.0 133.04 1 60% 60.0 60.0 48.0 4 2 80% 80.0 80.0 152.03 2 70% 70.0 70.0 56.0 4 4 90% 90.0 90.0 171.03 2 80% 80.0 80.0 64.0 Triceps 10 5
Deadlift 3 1 50% 50.0 50.0 95.0 Squats with Bands 4 53 1 60% 60.0 60.0 114.03 1 70% 70.0 70.0 133.03 5 80% 80.0 80.0 152.0
Incline Bench 4 5Good Mornings 5 5
WEEK 4DAY 1 (MON)
reps sets % FULL Partial RawSquat 5 1 55% 55.0 55.0 77.0
4 1 65% 65.0 65.0 91.0 0 Full gear Partial gear/Partial ROM Raw Maxes3 2 75% 75.0 75.0 105.0 Squat 100 100 140.02 4 85% 85.0 85.0 119.0 bench 100 100 80.0
Bench Press 5 1 50% 50.0 50.0 40.0 deadlift 100 100 190.0
4 1 60% 60.0 60.0 48.0 DO NOT TYPE HERE!!!!3 2 70% 70.0 70.0 56.03 6 80% 80.0 80.0 64.0
Dumbbell fly 10 5
Squat 5 1 50% 50.0 50.0 70.0 DAY 4 (FRI)4 2 60% 60.0 60.0 84.03 1 70% 70.0 70.0 98.0 reps sets % FULL Partial Raw3 4 80% 80.0 80.0 112.0 Squat 5 1 50% 50.0 50.0 70.0
Good Mornings 8 5 4 1 60% 60.0 60.0 84.03 2 70% 70.0 70.0 98.0
DAY 2 (TUES) 3 6 80% 80.0 80.0 112.0Bench Press 5 1 50% 50.0 50.0 40.0
reps sets % FULL Partial Raw 4 1 60% 60.0 60.0 48.0Dead on box 3 1 50% 50.0 50.0 95.0 3 2 70% 70.0 70.0 56.0
3 1 60% 60.0 60.0 114.0 3 2 80% 80.0 80.0 64.02 2 70% 70.0 70.0 133.0 2 3 85% 85.0 85.0 68.01 3 75% 75.0 75.0 142.5 3 3 80% 80.0 80.0 64.0
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 95.0 Dead to Knees 3 1 50% 50.0 50.0 95.0
3 1 60% 60.0 60.0 114.0 3 1 60% 60.0 60.0 114.03 2 70% 70.0 70.0 133.0 3 2 70% 70.0 70.0 133.03 2 80% 80.0 80.0 152.0 2 5 80% 80.0 80.0 152.02 4 85% 85.0 85.0 161.5 Floor Press 3 5
Bench Press 5 1 50% 50.0 50.0 40.0 Dumbell OHP 5 64 1 60% 60.0 60.0 48.0 Deadlift 4 1 50% 50.0 50.0 95.03 2 70% 70.0 70.0 56.0 4 1 60% 60.0 60.0 114.03 2 80% 80.0 80.0 64.0 4 4 65% 65.0 65.0 123.52 2 90% 90.0 90.0 72.0 Leg Press 4 5
Rev Band DL 3 1 65% 65.0 65.0 123.53 1 75% 75.0 75.0 142.53 2 85% 85.0 85.0 161.53 2 95% 95.0 95.0 180.52 2 105% 105.0 105.0 199.5
Good Mornings 2 2
WEEK 5DAY 1 (MON)
reps sets % FULL Partial RawSquat 5 1 55% 55.0 55.0 77.0
4 1 65% 65.0 65.0 91.03 2 75% 75.0 75.0 105.02 4 85% 85.0 85.0 119.0
Bench Press 5 1 50% 50.0 50.0 40.0 0 Full gear Partial gear/Partial ROM Raw Maxes4 1 60% 60.0 60.0 48.0 Squat 100 100 140.03 2 70% 70.0 70.0 56.0 bench 100 100 80.03 6 80% 80.0 80.0 64.0 deadlift 100 100 190.0
Dumbbell fly 10 5 DO NOT TYPE HERE!!!!Squat 5 1 50% 50.0 50.0 70.0 DAY 4 (FRI)
4 1 60% 60.0 60.0 84.03 1 70% 70.0 70.0 98.0 reps sets % FULL Partial Raw2 4 80% 80.0 80.0 112.0 Bench Press 5 1 50% 50.0 50.0 40.0
Good Mornings 5 5 4 1 60% 60.0 60.0 48.0Abs 10 4 3 2 70% 70.0 70.0 56.0
3 5 80% 80.0 80.0 64.0
DAY 2 (TUES) Squat 5 1 50% 50.0 50.0 70.0reps sets % FULL Partial Raw 4 1 60% 60.0 60.0 84.0
Dead on box 3 1 50% 50.0 50.0 95.0 3 2 70% 70.0 70.0 98.03 2 60% 60.0 60.0 114.0 3 6 80% 80.0 80.0 112.02 5 70% 70.0 70.0 133.0 Bench Press 5 1 50% 50.0 50.0 40.0
Bench Press 3 1 55% 55.0 55.0 44.0 5 1 60% 60.0 60.0 48.03 2 65% 65.0 65.0 52.0 5 4 70% 70.0 70.0 56.03 5 75% 75.0 75.0 60.0 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 55.0 104.5 DAY 5 (SAT)3 1 65% 65.0 65.0 123.53 2 75% 75.0 75.0 142.5 reps sets % FULL Partial Raw2 4 85% 85.0 85.0 161.5 Deadlift 3 1 50% 50.0 50.0 95.0
Bench Press 5 1 50% 50.0 50.0 40.0 3 1 60% 60.0 60.0 114.04 1 60% 60.0 60.0 48.0 3 2 70% 70.0 70.0 133.03 2 70% 70.0 70.0 56.0 2 6 80% 80.0 80.0 152.03 2 80% 80.0 80.0 64.0 Incline Bench 3 52 4 85% 85.0 85.0 68.0 Floor Press 2 5
Dumbbell fly 10 5 Triceps 10 5Rev Band DL 3 1 60% 60.0 60.0 114.0
3 1 70% 70.0 70.0 133.03 2 80% 80.0 80.0 152.03 2 90% 90.0 90.0 171.02 3 100% 100.0 100.0 190.0
Abs 8 4
WEEK 1 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 140
DAY 1 (MON) bench 100 100 80deadlift 100 100 190
reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!Squat 3 1 50% 50.0 50.0 70.0 DAY 4 (FRI)
3 1 60% 60.0 60.0 84.03 2 70% 70.0 70.0 98.0 reps sets % FULL Partial Raw2 2 80% 80.0 80.0 112.0 Squat 3 1 50% 50.0 50.0 70.01 3 90%-95% 90 - 95 90 - 95 126 - 133 3 1 60% 60.0 60.0 84.0
Bench Press 3 1 50% 50.0 50.0 40.0 3 2 70% 70.0 70.0 98.03 1 60% 60.0 60.0 48.0 2 6 80% 80.0 80.0 112.03 2 70% 70.0 70.0 56.0 Bench Press 3 1 55% 55.0 55.0 44.02 2 80% 80.0 80.0 64.0 3 1 65% 65.0 65.0 52.01 3 90%-95% 90 - 95 90 - 95 72 - 76 3 2 75% 75.0 75.0 60.0
Dumbbell fly 10 5 2 3 85% 85.0 85.0 68.0Triceps 8 5 3 2 80% 80.0 80.0 64.0Good 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 95.0
Deadlift 3 1 50% 50.0 50.0 95.0 3 2 60% 60.0 60.0 114.03 1 60% 60.0 60.0 114.0 2 4 70% 70.0 70.0 133.03 2 70% 70.0 70.0 133.0 Bench Press 3 1 50% 50.0 50.0 40.02 2 80% 80.0 80.0 152.0 3 1 60% 60.0 60.0 48.01 3 90%-95% 90 - 95 90 - 95 171 - 180.5 3 2 70% 70.0 70.0 56.0
Bench Press 3 1 50% 50.0 50.0 40.0 2 5 80% 80.0 80.0 64.03 1 60% 60.0 60.0 48.0 Dumbbell fly 8 43 1 70% 70.0 70.0 56.0 Deadlifts 3 1 50% 50.0 50.0 95.03 6 80% 80.0 80.0 64.0 3 1 60% 60.0 60.0 114.0
Dead to Knees 3 1 65% 65 65 123.5 3 2 70% 70.0 70.0 133.03 2 75% 75 75 142.5 2 5 80% 80.0 80.0 152.03 4 85% 85 85 161.5 Abs 8 3
Abs 8 3
0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 140
WEEK 2 bench 100 100 80deadlift 100 100 190
DAY 1 (MON) DO NOT TYPE HERE!!!!DAY 4 (FRI)
reps sets % FULL Partial RawBench Press 3 1 55% 55.0 55.0 44.0 reps sets % FULL Partial Raw
3 1 65% 65.0 65.0 52.0 Bench Press 3 1 50% 50.0 50.0 40.03 2 75% 75.0 75.0 60.0 3 1 60% 60.0 60.0 48.02 4 85% 85.0 85.0 68.0 3 2 70% 70.0 70.0 56.0
Squat 3 1 55% 55.0 55.0 77.0 2 5 80% 80.0 80.0 64.03 1 65% 65.0 65.0 91.0 Squat 3 1 50% 50.0 50.0 70.03 2 75% 75.0 75.0 105.0 3 1 60% 60.0 60.0 84.02 3 85% 85.0 85.0 119.0 3 2 70% 70.0 70.0 98.03 2 80% 80.0 80.0 112.0 3 5 80% 80.0 80.0 112.0
Bench Press 3 1 50% 50 50 40 Bench Press 3 1 55% 55.0 55.0 44.03 1 60% 60 60 48 3 1 65% 65.0 65.0 52.03 1 70% 70 70 56 3 4 75% 75.0 75.0 60.03 4 80% 80 80 64 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 95.03 1 60% 60.0 60.0 114.0
reps sets % FULL Partial Raw 3 2 70% 70.0 70.0 133.0Bench Press 3 1 50% 50.0 50.0 40.0 3 5 80% 80.0 80.0 152.0
3 1 60% 60.0 60.0 48.0 Incline Dumbell Press 3 53 2 70% 70.0 70.0 56.0 Floor Press 3 53 6 80% 80.0 80.0 64.0 Leg Press 4 4
Deadlifts 3 1 50% 50.0 50.0 95.0 Abs 8 33 2 60% 60.0 60.0 114.03 2 70% 70.0 70.0 133.03 3 80% 80.0 80.0 152.02 3 85% 85.0 85.0 161.53 2 80% 80.0 80.0 152.0
Floor Press 2 5Abs 8 3
0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 140
WEEK 3 bench 100 100 80deadlift 100 100 190
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 70.0 Squat 3 1 50% 50.0 50.0 70.0
3 1 60% 60.0 60.0 84.0 3 1 60% 60.0 60.0 84.03 2 70% 70.0 70.0 98.0 3 2 70% 70.0 70.0 98.02 2 80% 80.0 80.0 112.0 2 5 80% 80.0 80.0 112.01 3 85% 85.0 85.0 119.0 Bench Press 3 1 50% 50.0 50.0 40.02 2 80% 80.0 80.0 112.0 3 1 60% 60.0 60.0 48.0
Bench Press 3 1 50% 50.0 50.0 40.0 3 2 70% 70.0 70.0 56.03 1 60% 60.0 60.0 48.0 2 5 80% 80.0 80.0 64.03 2 70% 70.0 70.0 56.0 Dumbbell fly 10 53 6 80% 80.0 80.0 64.0 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 95.0REST 3 1 60% 60.0 60.0 114.0
DAY 3 (WED) 3 2 70% 70.0 70.0 133.02 5 80% 80.0 80.0 152.0
reps sets % FULL Partial Raw Bench Press 3 1 55% 55.0 55.0 44.0Bench Press 3 1 50% 50.0 50.0 40.0 3 1 65% 65.0 65.0 52.0
3 1 60% 60.0 60.0 48.0 3 4 75% 75.0 75.0 60.03 2 70% 70.0 70.0 56.0 Rev Band DL 4 1 60% 60.0 60.0 114.03 2 80% 80.0 80.0 64.0 4 1 70% 70.0 70.0 133.02 2 85% 85.0 85.0 68.0 4 2 80% 80.0 80.0 152.03 3 80% 80.0 80.0 64.0 4 4 90% 90.0 90.0 171.0
Deadlifts 3 1 50% 50.0 50.0 95.0 Good mornings (sitting) 6 43 1 60% 60.0 60.0 114.0 Abs 8 33 2 70% 70.0 70.0 133.02 2 80% 80.0 80.0 152.01 3 85% 85.0 85.0 161.52 3 80% 80.0 80.0 152.0
Floor Press 2 4Abs 8 3
WEEK 4 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 140
DAY 1 (MON) bench 100 100 80deadlift 100 100 190
reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!Squat 3 1 50% 50.0 50.0 70.0
3 1 60% 60.0 60.0 84.03 2 70% 70.0 70.0 98.02 5 80% 80.0 80.0 112.0
Bench Press 3 1 50% 50.0 50.0 40.0
3 1 60% 60.0 60.0 48.0 DAY 4 (FRI)3 2 70% 70.0 70.0 56.03 5 80% 80.0 80.0 64.0 reps sets % FULL Partial Raw
Dumbbell fly 6 3 Squat 3 1 50% 50.0 50.0 70.0Good Mornings 4 4 3 1 60% 60.0 60.0 84.0
3 2 70% 70.0 70.0 98.0
DAY 2 (TUES) 2 5 75% 75.0 75.0 105.0REST Bench Press 3 1 50% 50.0 50.0 40.0
3 1 60% 60.0 60.0 48.0
DAY 3 (WED) 3 2 70% 70.0 70.0 56.02 2 75% 75.0 75.0 60.0
reps sets % FULL Partial Raw 1 3 80% 80.0 80.0 64.0Bench Press 3 1 50% 50.0 50.0 40.0 Good Mornings (standing) 6 3
3 1 60% 60.0 60.0 48.0
3 2 70% 70.0 70.0 56.0 DAY 5 (SAT)2 5 80% 80.0 80.0 64.0 REST
Dumbbell fly 8 4Deadlifts 3 1 50% 50.0 50.0 95.0
3 1 60% 60.0 60.0 114.03 2 70% 70.0 70.0 133.02 4 75% 75.0 75.0 142.5
Abs 8 3
WEEK 5
DAY 1 (MON) 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 140
reps sets % FULL Partial Raw bench 100 100 80Bench Press 3 1 50% 50.0 50.0 40.0 deadlift 100 100 190
3 1 60% 60.0 60.0 48.0 DO NOT TYPE HERE!!!!2 2 70% 70.0 70.0 56.01 3 75% 75.0 75.0 60.0
Deadlifts 3 1 50% 50.0 50.0 95.0 DAY 4 (FRI)3 2 60% 60.0 60.0 114.0 REST
2 4 70% 70.0 70.0 133.0 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 70.0
3 2 60% 60.0 60.0 84.02 3 70% 70.0 70.0 98.0
Bench Press 3 1 50% 50.0 50.0 40.03 2 60% 60.0 60.0 48.02 3 70% 70.0 70.0 56.0