sheiko training templates
DESCRIPTION
All sheiko routines from #29 - CMS/MSTRANSCRIPT
Enter your maxes here:Squat 180Bench 120Deadlift 210
Volume Calculations
Reps PoundageMS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 11250 12180 14028 374582 86 127 70 283 10602 10344 9870 308163 131 200 114 445 15786 15684 16779 482494 88 106 94 288 11286 8976 14154 34416
Total 397 583 375 1355 48924 47184 54831 150939339
MS Prep2 Squat Bench Dead Squat Bench Dead1 80 204 90 374 10215 16350 13734 402992 91 163 83 337 10818 13128 12684 366303 84 191 107 382 10674 15402 15750 418264 85 148 69 302 10764 12336 10353 334535 95 186 78 359 11736 14694 11277 377076 85 148 69 302 10764 12336 10353 33453
Total 520 1040 496 2056 64971 84246 74151 223368347 343
MS Prep3 Squat Bench Dead Squat Bench Dead1 80 114 67 261 10161 9558 10164 298832 91 148 46 285 10872 12000 6930 298023 73 126 62 261 9207 10422 9366 289954 51 127 51 229 6354 10374 7938 246665 83 137 62 282 10458 11484 9492 31434
Total 378 652 288 1318 47052 53838 43890 144780264
MS Comp Squat Bench Dead Squat Bench Dead1 82 67 63 212 10260 5688 9324 252722 92 92 69 253 11610 7830 10395 298353 58 87 47 192 7290 7344 6804 214384 41 65 19 125 4986 5412 2667 130655 15 30 15 60 1674 2244 1953 5871
Total 288 341 213 842 35820 28518 31143 95481
#29 Squat Bench Dead Squat Bench Dead1 74 108 55 237 8775 8442 8253 254702 101 106 52 259 11646 8226 7791 276633 77 100 48 225 9927 8580 6846 253534 90 140 30 260 10440 11340 4662 26442
Total 342 454 185 981 40788 36588 27552 104928
#30 Squat Bench Dead Squat Bench Dead1 119 180 63 362 14562 14256 9660 384782 89 133 59 281 10602 10662 8526 297903 106 220 60 386 12942 17586 9503 400314 83 119 26 228 10458 9852 3885 24195
Total 397 652 208 1257 48564 52356 31574 132494
#31 Squat Bench Dead Squat Bench Dead
1 134 182 51 367 16002 14256 7518 377762 88 98 44 230 10512 7962 6248 247223 81 227 42 350 10116 17934 6384 344344 86 85 18 189 10584 7188 2625 20397
Total 389 592 155 1136 47214 47340 22775 117329
#32 Squat Bench Dead Squat Bench Dead1 59 60 13 132 7146 4998 1932 140762 77 102 41 220 9711 8640 5901 242523 41 63 25 129 5022 5262 3528 138124 15 32 15 62 1674 2424 1995 6093
Total 192 257 94 543 23553 21324 13356 58233
#37 Squat Bench Dead Squat Bench Dead1 74 142 70 286 8775 10554 9828 291572 93 113 57 263 11484 8892 7949 283253 109 162 63 334 13320 12636 9408 353644 83 118 26 227 10440 9732 3885 24057
Total 359 535 216 1110 44019 41814 31070 116903
#39 Squat Bench Dead Squat Bench Dead1 70 82 46 198 8343 6438 6846 216272 102 111 52 265 11466 8718 7455 276393 58 100 40 198 7533 8580 5712 218254 90 140 30 260 10440 11340 4662 26442
Total 320 433 168 921 37782 35076 24675 97533
#40 Squat Bench Dead Squat Bench Dead1 80 188 59 327 10107 14940 9366 344132 93 125 41 259 11466 10224 5649 273393 78 158 55 291 9882 12720 8705 313074 136 145 62 343 16722 11676 9146 37544
Total 387 616 217 1220 48177 49560 32865 130602
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 60
60% 4 2 7270% 3 2 8475% 3 5 90
2 Squat 50% 5 1 9060% 5 2 10870% 5 5 126
3 Bench press 50% 5 1 6060% 5 1 7270% 4 4 84
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 105
60% 3 2 12670% 3 2 14775% 3 4 158
2 Incline Bench press 6 43 Dip 5 54 Deadlift from boxes 55% 4 1 116
65% 4 1 13775% 4 2 15885% 3 4 179
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 5 1 7270% 4 1 8475% 3 2 9080% 2 2 9675% 3 2 9070% 4 1 8460% 6 1 7250% 8 1 60
2 Dumbbell fly 10 53 Squat 50% 5 1 90
60% 4 2 10870% 3 2 12675% 3 5 135
4 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 5 96
3 Dumbbell fly 10 54 Push up 10 55 Front squat 45% 3 2 81
55% 3 2 9960% 2 4 108
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 105
60% 3 1 12670% 3 2 14775% 2 4 158
2 Bench press 50% 6 1 6060% 6 2 7265% 6 4 78
3 Dumbbell fly 10 54 Deadlift from boxes 55% 4 1 116
65% 4 1 13775% 4 2 15880% 4 4 168
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 2 9675% 3 1 9065% 5 1 7855% 7 1 66
3 Dumbbell fly 10 54 Squat 50% 5 1 90
60% 5 2 10870% 4 4 126
5 Good morning (standing) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 99
65% 4 1 11775% 3 2 13585% 2 4 153
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 3 1 90
60% 3 1 10870% 3 1 12680% 3 4 144
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 2 105
60% 3 2 12665% 3 4 137
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 3 9685% 2 2 10280% 3 2 96
3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 126
70% 4 2 14780% 3 2 16890% 2 3 189
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 6 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 7 96
3 Dumbbell fly 10 54 Press 4 55 Good morning (standing) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 55% 5 1 6665% 5 1 7875% 4 5 90
3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 72
50% 4 2 9060% 3 3 108
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 2 9685% 2 3 102
2 Deadlift 50% 3 1 10560% 3 1 12670% 3 2 14780% 3 2 16885% 2 3 17980% 2 3 168
3 Bench press 50% 5 1 6060% 5 1 7270% 5 4 84
4 Dumbbell fly 10 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 6 144
2 Bench press 50% 6 1 6060% 5 1 7270% 4 2 8480% 3 2 9685% 2 2 10280% 3 2 9670% 4 1 8460% 6 1 7250% 8 1 60
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 60
60% 4 2 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 5 144
3 Bench press 50% 5 1 6060% 5 1 7270% 5 5 84
4 Dumbbell fly 10 55 Squat 55% 5 1 99
65% 4 1 11775% 3 5 135
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 105
60% 4 2 12670% 3 2 14780% 3 5 168
2 Bench press 50% 5 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 2 9685% 1 2 10280% 2 2 9675% 3 2 9070% 4 1 8465% 6 1 7860% 8 1 7255% 10 1 6650% 12 1 60
3 Dumbbell fly 4 64 Deadlift from boxes 60% 5 1 126
70% 4 2 14780% 3 3 16890% 2 4 189
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 2 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 2 7270% 3 2 8480% 2 6 96
3 Dip 6 54 Squat 50% 5 1 90
60% 5 2 10870% 4 4 126
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 2 10870% 3 2 12680% 2 2 14490% 1 3 162
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 6 96
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 4 144
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 105
60% 4 2 12670% 3 2 14775% 3 4 158
2 Bench press 50% 5 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 2 9675% 3 2 9070% 5 2 8460% 7 1 7250% 9 1 60
3 Dumbbell fly 10 54 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 3 5 168
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 2 7270% 3 2 8480% 2 5 96
2 Squat 50% 5 1 9060% 5 2 10870% 5 5 126
3 Bench press 55% 4 1 6665% 3 1 7875% 2 5 90
4 Dip 8 55 Leg Press 6 56 Good morning (sitting) 6 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 2 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 5 96
3 Squat 50% 6 1 9060% 6 1 10865% 6 4 117
4 Bench press 55% 5 1 6665% 5 2 7875% 4 4 90
5 Dumbbell fly 10 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 3 3 16885% 2 3 179
2 Bench press 50% 6 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 2 9685% 1 2 10280% 2 2 9675% 3 2 9070% 5 1 8465% 7 1 7860% 9 1 7255% 11 1 6650% 13 1 60
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 137
75% 5 2 15885% 4 4 179
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 6 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 2 14485% 2 3 15380% 3 3 144
3 Bench press 50% 5 1 6060% 5 2 7270% 5 5 84
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 2 14485% 2 2 15390% 1 2 162
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 2 9685% 2 2 10280% 3 2 96
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 4 144
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 2 9685% 2 3 102
2 Deadlift 50% 4 1 10560% 4 1 12670% 3 2 14780% 3 2 16885% 2 3 179
3 Bench press 55% 5 1 6665% 5 1 7875% 4 4 90
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 6 144
2 Bench press 50% 5 1 6060% 5 1 7270% 5 5 84
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 60
60% 4 1 7270% 3 2 8480% 3 2 9685% 2 4 102
2 Squat 50% 5 1 9060% 5 2 10870% 2,4,6,8,7,5,3 1 126
3 Bench press 50% 6 1 6060% 6 2 7265% 6 4 78
4 Dumbbell fly 10 55 Squat 50% 5 1 90
60% 5 2 10865% 4 4 117
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 105
60% 4 2 12670% 4 4 147
2 Bench press 50% 5 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 2 9685% 1 2 10280% 2 2 9675% 3 2 9070% 4 1 8465% 6 1 7860% 8 1 7255% 10 1 6650% 12 1 60
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 126
70% 4 1 14780% 3 2 16890% 2 4 189
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 2 14485% 2 3 153
2 Bench press 50% 5 1 6060% 4 2 7270% 3 2 8480% 2 6 96
3 Dip 6 54 Squat 55% 5 1 99
65% 5 1 11775% 4 4 135
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 2 2 9690% 1 3 108
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 2 5 144
3 Bench press 55% 5 1 6665% 5 1 7875% 5 4 90
4 Dumbbell fly 10 55 Leg press 6 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 105
60% 3 2 12665% 3 4 137
2 Bench press 50% 6 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 2 9685% 1 2 10275% 3 1 9065% 5 1 7855% 7 1 66
3 Dumbbell fly 10 54 Deadlift 55% 3 1 116
65% 3 2 13775% 3 2 15885% 2 4 179
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 2 14485% 2 4 153
2 Incline Bench press 4 63 Squat 50% 6 1 90
60% 6 1 10865% 6 4 117
4 Triceps 10 55 Back extension 10 4
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 5 1 10870% 5,8,3,6,2,7,4 1 126
3 Bench press 55% 5 1 6665% 5 1 7870% 5 5 84
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 1 105
60% 4 1 12670% 3 2 14780% 2 4 168
2 Bench press 50% 8 1 6055% 7 1 6660% 6 1 7265% 5 1 7870% 4 1 8475% 3 2 9080% 2 2 9685% 1 2 10280% 2 2 9675% 3 1 9070% 4 1 8465% 6 1 7860% 8 1 7255% 10 1 6650% 12 1 60
3 Deadlift from boxes 60% 4 1 12670% 4 1 14780% 3 2 16890% 2 3 189
4 Leg press 5 55 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 6 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 2 14485% 2 3 15380% 3 3 144
3 Bench press 50% 5 1 6060% 5 2 7270% 5 5 84
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 2 14490% 1 3 16280% 2 2 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 2 9685% 2 4 102
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 60
60% 4 1 7270% 3 2 8480% 2 2 9690% 1 3 10880% 2 2 96
2 Deadlift 50% 3 1 10560% 3 1 12670% 3 2 14780% 2 2 16890% 1 2 189
3 Dumbbell fly 10 54 Leg press 5 65 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 55% 5 1 6665% 5 1 7875% 4 5 90
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 90
60% 5 1 10870% 5 4 126
6 Good morning (sitting) 5 5
SheikoMonthly training plan #32
week 11 day (Monday) % reps sets weight1 Squat 50% 3 1 90
60% 3 1 10870% 3 2 12675% 2 3 135
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8475% 2 3 90
3 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 90
60% 3 2 10870% 2 2 12680% 2 1 14490% 1 1 162
100%-105% 1 2-3 180-1892 Bench press 50% 3 1 60
60% 3 1 7270% 2 2 8480% 2 1 9690% 1 1 108
100%-105% 1 2-3 120-1263 Deadlift 50% 3 1 105
60% 2 1 12670% 2 2 14780% 1 1 16890% 1 1 189
100%-105% 1 2-3 210-220.5
5 day (Friday) % reps sets weight1 Squat 50% 3 1 90
60% 3 2 10870% 3 2 12675% 2 4 135
2 Bench press 55% 3 1 6665% 3 2 7875% 3 6 90
3 Dumbbell fly 10 54 Good morning (standing) 5 55 Abs 10 3
###week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 90
60% 3 2 10870% 3 2 12680% 2 4 144
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 3 5 96
3 Dumbbell fly 8 44 Squat 55% 3 1 99
65% 3 2 11775% 3 4 135
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 105
60% 2 2 12665% 2 2 13770% 1 3 147
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 3 2 9685% 2 3 102
3 Dumbbell fly 10 54 Deadlift 50% 3 1 105
60% 3 1 12670% 3 2 14780% 3 5 168
5 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 3 1 60
60% 3 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 3 1 9060% 3 2 10870% 3 2 12680% 3 6 144
3 Bench press 50% 4 1 6060% 4 1 7270% 4 4 84
4 Dumbbell fly 10 55 Good morning (standing) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 3 1 90
60% 3 1 10870% 3 2 12680% 2 5 144
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 2 3 9685% 1 3 102
3 Dumbbell fly 8 44 Abs 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 60
60% 3 1 7270% 3 2 8480% 2 5 96
2 Dumbbell fly 8 43 Deadlift 50% 3 1 105
60% 3 2 12670% 3 2 14775% 2 5 158
4 Good morning (standing) 5 4
5 day (Friday) % reps sets weight1 Squat 50% 3 1 90
60% 3 2 10870% 2 2 12675% 2 3 135
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8475% 2 4 90
3 Abs 8 3###
week 41 day (Monday) % reps sets weight1 Bench press 50% 3 1 60
60% 3 2 7270% 2 2 8475% 1 4 90
1 Deadlift 50% 3 1 10560% 2 2 12670% 2 4 147
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 90
60% 3 2 10870% 2 3 126
2 Bench press 50% 3 1 6060% 3 2 7270% 2 3 84
5-6-7 dayCompetition
SheikoMonthly training plan #37
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 2 7270% 3 2 8475% 3 5 90
2 Squat 50% 5 1 9060% 5 2 10870% 5 5 126
3 Dumbbell fly 10 54 Bench press 50% 6 1 60
60% 6 2 7265% 6 4 78
5 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 5 1 105
60% 5 2 12670% 4 2 14775% 3 4 158
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 50% 5 1 105
60% 5 2 12670% 4 2 14780% 3 4 168
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 7 1 60
55% 6 1 6660% 5 1 7265% 4 1 7870% 3 2 8475% 2 2 9070% 3 2 8465% 4 1 7860% 6 1 7255% 8 1 6650% 10 1 60
2 Dumbbell fly 10 53 Squat 50% 5 1 90
60% 4 2 10870% 3 2 12675% 3 5 135
4 French press 10 55 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 2 10870% 3 2 12680% 2 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 6 96
3 Dumbbell fly 10 54 Push up 10 55 Squat 55% 3 1 99
65% 3 1 11775% 3 4 135
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 105
60% 4 2 12670% 4 4 147
2 Bench press 50% 5 1 6060% 5 2 7270% 4 5 84
3 Dumbbell fly 10 54 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14775% 3 5 158
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 4 1 90
60% 4 1 10870% 3 2 12675% 3 6 135
2 Bench press 50% 6 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 2 9675% 4 1 9070% 5 1 8460% 6 1 7250% 7 1 60
3 Dumbbell fly 10 54 Triceps 10 55 Squat 55% 3 1 99
65% 3 1 11775% 2 4 135
6 Good morning (sitting) 6 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 2 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 5 96
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 90
60% 5 1 10870% 5 5 126
6 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 105
60% 4 1 12670% 4 2 14775% 4 4 158
2 Bench press 50% 6 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 2 9675% 3 2 9070% 4 1 8465% 5 1 7860% 6 1 7255% 7 1 6650% 8 1 60
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 126
70% 5 2 14780% 4 4 168
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 2 5 96
2 Squat 50% 5 1 9060% 5 1 10870% 5 2 12675% 4 5 135
3 Bench press 50% 6 1 6060% 6 2 7265% 6 4 78
4 Dumbbell fly 10 55 Good morning (standing) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 2 14485% 2 3 153
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 5 96
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 4 144
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 2 9685% 2 3 102
2 Deadlift 50% 4 1 10560% 4 1 12670% 3 2 14780% 3 2 16885% 2 3 179
3 Bench press 55% 5 1 6665% 5 1 7875% 4 4 90
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 6 144
2 Bench press 50% 5 1 6060% 5 1 7270% 5 5 84
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 60
60% 4 2 7270% 3 2 8475% 3 5 90
2 Squat 50% 5 1 9060% 5 2 10870% 5 5 126
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 1 105
60% 3 1 12670% 3 2 14775% 3 4 158
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 55% 4 1 116
65% 4 1 13775% 3 2 15885% 2 4 179
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 5 1 7270% 4 1 8475% 3 2 9080% 2 2 9675% 3 2 9070% 4 1 8460% 6 1 7250% 8 1 60
2 Dumbbell fly 10 53 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12675% 3 5 135
4 Triceps 10 55 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
3 Dumbbell fly 10 54 Push up 10 55 Front squat 40% 4 2 72
50% 3 2 9055% 3 4 99
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 105
60% 3 1 12670% 3 2 14775% 2 4 158
2 Bench press 50% 6 1 6060% 6 2 7265% 6 4 78
3 Dumbbell fly 10 54 Deadlift from boxes 50% 4 1 105
60% 4 1 12670% 4 2 14775% 4 4 158
5 Barbell row 8 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 2 9685% 1 2 10275% 3 1 9065% 5 1 7855% 7 1 66
3 Dumbbell fly 10 54 Squat 50% 5 1 90
60% 5 1 10870% 4 4 126
5 Back extension 8 56 Dip 5 5
###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 99
65% 4 1 11775% 3 2 13585% 2 5 153
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
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 2 105
60% 3 2 12665% 2 4 137
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 2 9685% 2 2 10280% 3 2 96
3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 126
70% 4 1 14780% 3 2 16890% 2 3 189
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 6 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 7 96
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 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 55% 5 1 6665% 5 1 7875% 4 5 90
3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 72
50% 4 2 9060% 3 3 108
6 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 2 9685% 2 3 102
2 Deadlift 50% 3 1 10560% 3 1 12670% 3 2 14780% 3 2 16885% 2 3 17980% 3 2 168
3 Bench press 50% 5 1 6060% 5 1 7270% 5 4 84
4 Pull-up/Chin-up 8 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 6 144
2 Bench press 50% 6 1 6060% 5 1 7270% 4 2 8480% 3 2 9685% 2 2 10280% 3 2 9670% 4 1 8460% 6 1 7250% 8 1 60
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 60
60% 4 2 7270% 3 2 8480% 3 2 9685% 2 3 10280% 3 2 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 5 144
3 Bench press 55% 5 1 6665% 5 1 7875% 4 5 90
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 105
60% 4 2 12670% 3 2 14780% 3 2 16885% 2 4 179
2 Bench press 50% 8 1 6055% 7 1 6660% 6 1 7265% 5 1 7870% 4 1 8475% 3 2 9080% 2 2 9685% 1 3 10280% 2 2 9675% 3 1 9070% 4 1 8465% 6 1 7860% 8 1 7255% 10 1 6650% 12 1 60
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 126
70% 4 1 14780% 3 2 16890% 3 2 189100% 2 3 210
5 Lunge 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 2 14485% 2 4 153
2 Bench press 50% 5 1 6060% 4 2 7270% 3 2 8480% 2 6 96
3 Dip 6 54 Squat 55% 5 1 99
65% 4 1 11775% 3 4 135
5 Triceps 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 6 96
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12675% 3 4 135
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 105
60% 3 2 12665% 2 4 137
2 Bench press 50% 5 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 3 9675% 3 2 9070% 5 2 8460% 7 1 7250% 9 1 60
3 Dumbbell fly 10 54 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 2 5 168
5 Leg press 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 7 96
2 Squat 50% 5 1 9060% 5 1 10870% 5 2 12675% 4 4 135
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 90
60% 4 1 10870% 3 2 12680% 2 2 14490% 1 3 162
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 2 9690% 2 3 108
3 Squat 55% 4 1 9965% 4 1 11775% 4 4 135
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 105
60% 3 1 12670% 3 2 14780% 2 2 16890% 1 3 18980% 2 2 168
2 Bench press 50% 6 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 3 9675% 3 2 9070% 5 1 8460% 9 1 7250% 11 1 60
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 137
75% 5 2 15885% 4 4 179
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 6 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 3 14485% 2 4 153
3 Bench press 50% 6 1 6060% 6 1 7270% 6 4 84
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 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 3 9685% 2 4 102
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 90
60% 5 1 10870% 5 1 12675% 4 4 135
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 105
60% 3 2 12670% 3 2 14775% 3 5 158
2 Bench press 50% 6 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 3 3 9675% 4 2 9070% 5 2 8465% 6 1 7860% 8 1 7255% 10 1 6650% 10 1 60
3 Deadlift 50% 4 1 10560% 4 1 12670% 3 2 14780% 3 6 168
4 Dumbbell fly 10 55 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 3 14485% 2 3 15380% 3 3 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 6 96
3 Squat 50% 6 1 9060% 6 1 10865% 6 4 117
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 90
60% 4 2 10870% 3 2 12680% 2 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
3 Dumbbell fly 10 54 Squat 50% 5 1 90
60% 5 1 10870% 4 5 126
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 3 5 168
2 Bench press 50% 6 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 2 9675% 3 2 9070% 4 1 8465% 6 1 7860% 8 1 7250% 10 1 60
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 105
60% 4 1 12670% 4 5 147
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 6 144
3 Bench press 55% 5 1 6665% 4 1 7875% 3 5 90
4 Dumbbell fly 10 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 2 105
60% 2 4 1262 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 60% 4 1 126
70% 4 2 14780% 3 2 16890% 2 4 189
5 Good morning (sitting) 5 5###
week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 3 9685% 2 3 102
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 5 144
3 Bench press 55% 4 1 6665% 4 2 7875% 4 4 90
4 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 105
60% 3 2 12665% 2 4 137
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 3 9675% 3 2 9070% 4 1 8460% 6 1 7250% 8 1 60
3 Dumbbell fly 10 54 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 3 5 168
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 55% 5 1 6665% 4 1 7875% 3 5 90
3 Dumbbell fly 10 54 Squat 50% 5 1 90
60% 5 1 10870% 4 4 126
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 1 105
60% 4 1 12670% 3 2 14775% 2 5 158
5 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
3 Dumbbell fly 10 54 Squat 50% 5 1 90
60% 5 1 10870% 5 5 126
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 3 5 168
2 Bench press 50% 8 1 6055% 7 1 6660% 6 1 7265% 5 1 7870% 4 1 8475% 3 2 9080% 2 2 9685% 1 2 10280% 2 2 9675% 3 2 9070% 4 1 8465% 6 1 7860% 8 1 7255% 10 1 6650% 12 1 60
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 105
60% 4 1 12670% 4 5 147
5 Good morning (sitting) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 3 14485% 2 3 153
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
3 Dumbbell fly 10 54 Squat 50% 6 1 90
60% 6 1 10865% 6 4 117
5 Dip (with weights) 6 66 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 105
60% 3 2 12665% 3 4 137
2 Bench press 50% 6 1 6060% 6 1 7265% 6 5 78
3 Triceps 6 54 Deadlift off boxes 60% 4 1 126
70% 4 2 14780% 4 2 16885% 4 4 179
5 Good morning (standing) 5 5###
week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 7 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 2 9685% 2 3 10280% 3 2 96
3 Dip 6 54 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 105
60% 3 2 12670% 2 4 147
2 Bench press 50% 5 1 6060% 5 1 7270% 5 2 8475% 4 5 90
3 Dumbbell fly 10 54 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 3 3 16885% 2 3 179
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 3 14485% 2 3 153
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
3 Dip 6 54 Dumbbell fly 10 55 Squat 55% 4 1 99
65% 3 1 11775% 3 5 135
6 Abs 10 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 105
60% 4 1 12670% 3 2 14780% 2 4 168
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 60% 4 1 126
70% 4 1 14780% 3 2 16890% 3 4 189
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 60
60% 4 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 5 144
3 Bench press 55% 5 1 6665% 5 1 7875% 4 5 90
4 Dumbbell fly 10 55 Bottom up squat 5 56 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 105
60% 3 2 12665% 2 4 137
2 Bench press 50% 5 1 6060% 5 1 7270% 4 2 8475% 3 2 9080% 2 2 9685% 1 3 10280% 2 2 9675% 3 2 9070% 4 2 8465% 5 1 7860% 6 1 7255% 7 1 6650% 8 1 60
3 Dumbbell fly 10 54 Deadlift 50% 4 1 105
60% 3 1 12670% 3 2 14780% 3 2 16885% 2 4 179
5 Leg press 5 65 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 55% 5 1 99
65% 4 1 11775% 3 2 13585% 2 4 153
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 6 96
3 Dip (weighted) 5 54 Squat 50% 5 1 90
60% 4 1 10870% 3 1 12680% 3 5 144
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 105
60% 3 1 12670% 3 2 14775% 3 4 158
2 Bench press 50% 6 1 6060% 6 1 7265% 6 5 78
3 Deadlift off boxes 70% 4 1 14780% 3 2 16890% 3 2 189100% 2 3 210
4 Leg press 6 65 Back extension 10 46 Abs 10 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 2 5 144
3 Bench press 50% 5 1 6060% 5 1 7270% 5 5 84
4 Leg press 5 65 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 4 2 8475% 3 2 9080% 2 3 9675% 3 2 9070% 4 1 8465% 5 1 7860% 6 1 7255% 7 1 6650% 8 1 60
2 Dumbbell fly 10 53 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 2 6 168
4 Bottom up squat 5 65 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
3 Dip (weighted) 6 54 Squat 50% 6 1 90
60% 6 2 10865% 6 3 117
5 Back extension 10 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 5 1 105
60% 5 2 12670% 4 4 147
2 Incline bench press 3 53 Triceps 10 54 Deadlift from boxes 75% 4 2 158
85% 3 2 17995% 3 4 200
5 Leg press 5 65 Abs 8 3
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 3 14485% 2 3 153
3 Bench press 55% 5 1 6665% 4 1 7875% 3 4 90
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 1 105
60% 4 1 12670% 3 2 14775% 2 5 158
2 Bench press 50% 6 1 6060% 5 1 7270% 4 1 8475% 3 2 9080% 2 2 9685% 1 2 10280% 2 2 9675% 3 2 9070% 4 1 8465% 5 1 7860% 6 1 7255% 7 1 6650% 8 1 60
3 Deadlift from boxes 65% 4 1 13775% 4 2 15885% 4 4 179
4 Leg press 6 65 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
3 Dumbbell fly 10 54 Squat 55% 4 1 99
65% 4 1 11775% 4 4 135
5 Good morning (sitting) 6 6
6 day (Saturday) % reps sets weight1 Deadlift off boxes 50% 3 1 105
60% 3 1 12670% 3 2 14780% 3 5 168
2 Bench press 50% 5 1 6060% 5 2 7270% 5 5 84
3 Triceps 10 54 Snatch grip rack pull 50% 4 1 105
(slow eccentric) 60% 4 2 12665% 4 4 137
5 Bottom up squat 6 65 Abs 10 4
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 2 14485% 2 2 15380% 3 2 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 2 9685% 2 4 102
3 Dumbbell fly 10 54 Squat 55% 5 1 99
65% 4 1 11775% 3 5 135
5 Abs 8 3
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 6 96
2 Deadlift 50% 4 1 10560% 4 1 12670% 3 2 14780% 3 3 16885% 2 3 179
3 Bench press 55% 5 1 6665% 5 1 7875% 4 4 90
4 Leg press 5 65 Back extension 8 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 5 144
3 Bench press 50% 5 1 6060% 5 1 7270% 5 4 84
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 1 105
60% 4 1 12670% 3 2 14775% 2 4 158
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 55% 3 1 116
65% 3 1 13775% 3 1 15885% 2 3 17995% 1 3 200
5 Leg press 6 66 Good morning 5 5
###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 5 144
3 Bench press 55% 5 1 6665% 4 1 7875% 3 4 90
4 Dumbbell fly 10 55 Leg press 4 66 Good morning (sitting) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 3 5 168
2 Bench press 50% 6 1 6060% 5 1 7270% 4 1 8475% 3 2 9080% 2 3 9675% 3 2 9070% 4 1 8465% 5 1 7860% 6 1 7255% 7 1 6650% 8 1 60
3 Dumbbell fly 8 44 Deadlift to knees 50% 4 1 105
60% 4 1 12670% 3 5 147
5 Leg press 4 66 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 5 96
3 Dumbbell fly 8 44 Squat 50% 5 1 90
60% 5 1 10870% 5 5 126
5 Triceps 10 56 Good morning 5 5
6 day (Saturday) % reps sets weight1 Bench press 50% 6 1 60
60% 6 2 7265% 6 4 78
2 Dip 4 53 Deadlift 50% 4 1 105
60% 4 1 12670% 3 2 14780% 2 6 168
5 Bottom up squat 5 65 Abs 10 3
###week 61 day (Monday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 2 14485% 2 2 15390% 1 2 162
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 2 9690% 1 3 10880% 2 2 96
3 Dumbbell fly 6 34 Squat 55% 5 1 99
65% 4 2 11775% 3 4 135
5 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 60
60% 5 1 7270% 4 2 8475% 3 2 9080% 2 3 9675% 3 2 9070% 4 1 8460% 6 1 7250% 8 1 60
2 Deadlift 50% 4 1 10560% 4 1 12670% 3 2 14780% 3 2 16890% 2 4 189
3 Triceps 10 54 Leg press 5 65 Abs 6 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 5 144
3 Bench press 55% 5 1 6665% 5 1 7875% 4 4 90
4 Dumbbell fly 10 55 Leg press 5 6
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 105
60% 3 2 12665% 3 5 137
2 Incline Bench press 4 63 Dip 6 54 Snatch grip deadlift 50% 4 1 105
60% 4 2 12665% 4 4 137
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 99
65% 4 1 11775% 3 2 13585% 2 4 153
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 5 96
3 Dumbbell fly 10 54 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 4 144
5 Triceps 10 56 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 55% 5 1 66
65% 4 1 7875% 3 2 9085% 2 5 102
2 Deadlift 50% 3 1 10560% 3 1 12670% 3 2 14780% 3 5 168
3 Bench press 50% 5 1 6060% 5 1 7270% 4 4 84
4 Dumbbell fly 10 55 Abs 10 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
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 1 105
60% 3 1 12670% 3 2 14775% 2 4 158
2 Incline bench press 3 63 Lats 10 54 Deadlift off boxes 60% 4 1 126
70% 4 1 14780% 3 2 16890% 2 3 189
5 Squat (deep) 5 56 Abs 8 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 60
60% 4 1 7270% 3 2 8480% 3 5 96
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 5 144
3 Bench press 55% 5 1 6665% 5 1 7875% 4 4 90
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 1 105
60% 3 1 12670% 3 2 14775% 2 4 158
2 Bench press 50% 6 1 6060% 5 1 7270% 4 1 8475% 3 2 9080% 2 2 9685% 1 3 10275% 3 1 9065% 5 1 7855% 7 1 66
3 Dumbbell fly 10 54 Squat (deep) 4 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 5 96
3 Dumbbell fly 10 54 Squat 50% 6 1 90
60% 6 1 10865% 6 4 117
5 Shoulders 8 56 Back extension 8 4
6 day (Saturday) % reps sets weight1 Narrow grip bench press 50% 5 1 60
60% 4 1 7270% 3 5 84
2 Deadlift from boxes 55% 4 1 11665% 4 1 13775% 3 2 15885% 3 4 179
3 Triceps 10 54 Lats 10 55 Abs 8 4
###week 31 day (Monday) % reps sets weight1 Bench press 55% 5 1 66
65% 4 1 7875% 3 2 9085% 2 4 102
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 3 5 144
3 Bench press 50% 5 1 6060% 4 1 7270% 3 1 8480% 2 5 96
4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 105
60% 3 1 12670% 3 2 14775% 2 5 158
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
3 Deadlift from boxes 60% 3 1 12670% 3 1 14780% 3 2 16890% 2 3 189
4 Squat (deep) 5 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 55% 5 1 99
65% 4 1 11775% 3 2 13585% 2 4 153
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 2 2 9690% 1 3 108
3 Dumbbell fly 10 54 Squat 50% 5 1 90
60% 4 1 10870% 3 1 12680% 2 4 144
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 105
60% 3 1 12670% 3 2 14780% 2 5 168
2 Bench press 50% 5 1 6060% 5 1 7270% 4 4 84
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 66
65% 4 1 7875% 3 2 9085% 2 5 102
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 2 2 14490% 1 3 16280% 2 2 144
3 Dumbbell bench press 6 54 Dumbbell fly 10 55 Leg curl 8 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 105
60% 3 1 12670% 3 2 14780% 3 5 168
2 Bench press 50% 6 1 6060% 5 1 7270% 4 1 8480% 3 2 9685% 2 3 10280% 3 1 9675% 4 1 9070% 5 1 8465% 6 1 7860% 7 1 7255% 8 1 6650% 9 1 60
3 Dumbbell fly 8 44 Back extension 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 2 5 144
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 6 96
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 1 116
65% 3 1 13775% 3 2 15885% 3 4 179
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 66
65% 4 1 7875% 3 2 9085% 2 4 102
2 Squat 50% 5 1 9060% 4 1 10870% 3 2 12680% 2 3 14485% 2 3 153
3 Bench press 50% 5 1 6060% 4 1 7270% 3 1 8480% 3 4 96
4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 105
60% 3 2 12670% 2 4 147
2 Bench press 50% 5 1 6060% 4 1 7270% 3 2 8480% 3 5 96
3 Deadlift from boxes 65% 3 1 13775% 3 1 15885% 3 2 17995% 2 3 200
4 Squat (deep) 4 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 90
60% 4 1 10870% 3 2 12680% 3 5 144
2 Bench press 55% 5 1 6665% 4 1 7875% 3 2 9085% 2 5 102
3 Dumbbell fly 10 54 Squat 55% 5 1 99
65% 5 1 11775% 4 4 135
5 Dumbbell bench press 6 56 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 105
60% 3 1 12670% 3 2 14780% 3 5 168
2 Bench press 50% 5 1 6060% 5 1 7270% 5 5 84
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 90
60% 3 2 10870% 3 2 12675% 2 3 135
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8475% 2 3 90
3 Dumbbell fly 8 44 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 90
60% 3 1 10870% 3 2 12680% 2 2 14490% 1 1 162
95%-100% 1 2-3 171-1802 Bench press 50% 3 1 60
60% 3 1 7270% 3 2 8480% 2 2 9690% 1 1 108
95%-100% 1 2-3 114-1203 Deadlift 50% 3 1 105
60% 3 1 12670% 2 2 14780% 2 1 16890% 1 1 189
95%-100% 1 2-3 199.5-210
5 day (Friday) % reps sets weight1 Squat 50% 3 1 90
60% 3 1 10870% 3 2 12680% 2 6 144
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 3 6 96
3 Dumbbell fly 10 54 Squat 55% 3 1 99
65% 3 1 11775% 3 4 135
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 105
60% 4 1 12670% 4 4 147
2 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 55% 3 1 116
65% 3 1 13775% 3 2 15885% 3 4 179
5 Abs 10 5###
week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 90
60% 3 1 10870% 3 2 12680% 3 3 14485% 2 3 153
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 2 2 9690% 1 2 10880% 2 2 96
3 Dumbbell fly 8 44 Squat 50% 4 1 90
60% 4 1 10870% 4 4 126
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 105
60% 3 1 12670% 3 2 14780% 3 3 16885% 2 3 179
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 3 5 96
3 Dumbbell fly 10 54 Deadlift up to knees 55% 3 1 116
65% 3 1 13775% 3 4 158
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 3 1 90
60% 3 1 10870% 3 2 12680% 3 5 144
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 2 2 9685% 1 3 102
3 Dumbbell fly 10 54 Squat 55% 3 1 99
65% 3 1 11775% 2 4 135
5 Abs 10 3
6 day (Saturday) % reps sets weight1 Bench press 55% 3 1 66
65% 3 2 7875% 3 5 90
2 Dip 4 53 Deadlift 50% 3 1 105
60% 3 1 12670% 3 2 14780% 2 6 168
4 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Bench press 50% 3 1 60
60% 3 1 7270% 3 2 8480% 2 2 9685% 1 2 102
2 Squat 50% 3 1 9060% 3 1 10870% 3 2 12680% 2 5 144
3 Bench press 55% 3 1 6665% 3 1 7875% 2 4 90
4 Dumbbell fly 8 45 Good morning (standing) 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 60
60% 3 2 7270% 3 2 8480% 3 6 96
2 Dumbbell fly 8 43 Deadlift 50% 3 1 105
60% 3 1 12670% 2 2 14780% 2 5 168
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 90
60% 3 1 10870% 3 2 12680% 2 2 14485% 1 2 153
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 2 5 96
3 Dumbbell fly 8 44 Squat 55% 3 1 99
65% 3 1 11775% 3 4 135
5 Good morning (sitting) 4 4
6 day (Saturday) % reps sets weight1 Incline Bench press 3 52 Dip 4 53 Deadlift 50% 3 1 105
60% 3 2 12670% 3 2 14775% 3 4 158
4 Abs 8 4###
week 41 day (Monday) % reps sets weight1 Squat 50% 3 1 90
60% 3 2 10870% 3 2 12680% 2 4 144
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 2 5 96
3 Dumbbell fly 6 44 Good morning (standing) 4 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 60
60% 3 2 7270% 3 2 8480% 2 4 96
2 Dumbbell fly 6 33 Deadlift 50% 3 1 105
60% 2 2 12670% 2 2 14775% 2 4 158
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 90
60% 3 1 10870% 3 2 12675% 2 3 135
2 Bench press 50% 3 1 6060% 3 1 7270% 3 2 8480% 2 4 96
3 Dumbbell fly 6 34 Good morning (sitting) 4 4
6 day (Saturday)Rest
###week 51 day (Monday) % reps sets weight1 Deadlift 50% 3 1 105
60% 3 2 12670% 2 3 147
2 Bench press 50% 3 1 6060% 3 2 7270% 2 2 8475% 1 2 90
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 90
60% 3 2 10870% 2 3 126
2 Bench press 50% 3 1 6060% 3 2 7270% 2 3 84
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