sheiko spreadsheet 2008.08.25
DESCRIPTION
Boris Sheiko powerlifting programming spreadsheet. All workouts/programs from numbered to CMS.TRANSCRIPT
Enter your maxes here:Squat 383Bench 305Deadlift 405
Volume Calculations
Reps PoundageMS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 23938 30958 27054 819492 86 127 70 283 22559 26291 19035 678853 131 200 114 445 33589 39864 32360 1058124 88 106 94 288 24014 22814 27297 74125
Total 397 583 375 1355 104099 119926 105746 329771339
MS Prep2 Squat Bench Dead Squat Bench Dead1 80 204 90 374 21735 41556 26487 897792 91 163 83 337 23018 33367 24462 808473 84 191 107 382 22712 39147 30375 922344 85 148 69 302 22903 31354 19967 742245 95 186 78 359 24972 37347 21749 840676 85 148 69 302 22903 31354 19967 74224
Total 520 1040 496 2056 138244 214125 143006 495375347 343
MS Prep3 Squat Bench Dead Squat Bench Dead1 80 114 67 261 21620 24293 19602 655162 91 148 46 285 23133 30500 13365 669983 73 126 62 261 19590 26489 18063 641434 51 127 51 229 13520 26367 15309 551965 83 137 62 282 22252 29189 18306 69747
Total 378 652 288 1318 100116 136838 84645 321599264
MS Comp Squat Bench Dead Squat Bench Dead1 82 67 63 212 21831 14457 17982 542702 92 92 69 253 24704 19901 20048 646523 58 87 47 192 15512 18666 13122 473004 41 65 19 125 10609 13756 5144 295085 15 30 15 60 3562 5704 3767 13032
Total 288 341 213 842 76217 72483 60062 208762
#29 Squat Bench Dead Squat Bench Dead1 74 108 55 237 18671 21457 15107 552352 101 106 52 259 24780 20908 14378 600653 77 100 48 225 21122 21808 13203 561334 90 140 30 260 22214 28823 8991 60028
Total 342 454 185 981 86788 92995 51678 231460
#30 Squat Bench Dead Squat Bench Dead1 119 180 63 362 30985 36234 18630 858492 89 133 59 281 22559 27099 16443 661013 106 220 60 386 27538 44698 18326 905624 83 119 26 228 22252 25041 7493 54785
Total 397 652 208 1257 103333 133072 60892 297297
#31 Squat Bench Dead Squat Bench Dead
1 134 182 51 367 34049 36234 14499 847822 88 98 44 230 22367 20237 12049 546533 81 227 42 350 21525 45582 12312 794194 86 85 18 189 22520 18270 5063 45852
Total 389 592 155 1136 100461 120323 43922 264706
#32 Squat Bench Dead Squat Bench Dead1 59 60 13 132 15205 12703 3726 316342 77 102 41 220 20663 21960 11381 540033 41 63 25 129 10686 13374 6804 308644 15 32 15 62 3562 6161 3848 13570
Total 192 257 94 543 50116 54199 25758 130072
#37 Squat Bench Dead Squat Bench Dead1 74 142 70 286 18671 26825 18954 644502 93 113 57 263 24435 22601 15329 623653 109 162 63 334 28342 32117 18144 786034 83 118 26 227 22214 24736 7493 54442
Total 359 535 216 1110 93663 106277 59920 259860
#39 Squat Bench Dead Squat Bench Dead1 70 82 46 198 17752 16363 13203 473182 102 111 52 265 24397 22158 14378 609333 58 100 40 198 16029 21808 11016 488524 90 140 30 260 22214 28823 8991 60028
Total 320 433 168 921 80392 89152 47588 217131
#40 Squat Bench Dead Squat Bench Dead1 80 188 59 327 21505 37973 18063 775412 93 125 41 259 24397 25986 10895 612783 78 158 55 291 21027 32330 16787 701444 136 145 62 343 35581 29677 17638 82895
Total 387 616 217 1220 102510 125965 63383 291857
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% 67.8%64.1% 64.7% 68.3%71.6% 71.5% 67.9%64.4% 67.5% 74.0%66.3% 67.2% 69.0%
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 weight INOL 1 Bench press 50% 5 1 153 0.10
60% 4 2 183 0.20 70% 3 2 214 0.20 75% 3 5 229 0.60
2 Squat 50% 5 1 192 0.10 60% 5 2 230 0.25 70% 5 5 268 0.83
3 Bench press 50% 5 1 153 0.10 60% 5 1 183 0.13 70% 4 4 214 0.53
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Defecit Deadlift 50% 3 1 203 0.06
60% 3 2 243 0.15 70% 3 2 284 0.20 75% 3 4 304 0.48
2 Incline Bench press 6 43 Dip 5 54 Deadlift with Chains 50% 4 1 203 0.08
60% 4 1 243 0.10 70% 4 2 284 0.27 75% 3 4 304 0.48
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153 0.10
60% 5 1 183 0.13 70% 4 1 214 0.13 75% 3 2 229 0.24 80% 2 2 244 0.20 75% 3 2 229 0.24 70% 4 1 214 0.13 60% 6 1 183 0.15 50% 8 1 153 0.16
2 Dumbbell fly 10 53 Squat 50% 5 1 192 0.10
60% 4 2 230 0.20 70% 3 2 268 0.20 75% 3 5 287 0.60
4 Good morning (sitting) 5 5
week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 192 0.10
60% 4 1 230 0.10 70% 3 2 268 0.20 80% 2 5 306 0.50
2 Bench press 50% 5 1 153 0.10 60% 4 1 183 0.10 70% 3 2 214 0.20 80% 3 5 244 0.75
3 Dumbbell fly 10 54 Push up 10 55 Front squat 45% 3 2 172 0.11
55% 3 2 211 0.13 60% 2 4 230 0.20
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 203 0.06
60% 3 1 243 0.08 70% 3 2 284 0.20 75% 2 4 304 0.32
2 Bench press 50% 6 1 153 0.12 60% 6 2 183 0.30 65% 6 4 198 0.69
3 Dumbbell fly 10 54 Defecit DL 50% 4 1 203 0.08
60% 4 1 243 0.10 70% 4 2 284 0.27 75% 4 4 304 0.64
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192 0.10
60% 4 1 230 0.10 70% 3 2 268 0.20 80% 2 5 306 0.50
2 Bench press 50% 5 1 153 0.10 60% 4 1 183 0.10 70% 3 2 214 0.20 80% 2 2 244 0.20 75% 3 1 229 0.12 65% 5 1 198 0.14 55% 7 1 168 0.16
3 Dumbbell fly 10 54 Squat 50% 5 1 192 0.10
60% 5 2 230 0.25 70% 4 4 268 0.53
5 Good morning (standing) 5 5
week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 211
65% 4 1 24975% 3 2 28785% 2 4 326
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 3 1 192
60% 3 1 23070% 3 1 26880% 3 4 306
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 2 203
60% 3 2 24365% 3 4 263
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 3 24485% 2 2 25980% 3 2 244
3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 243
70% 4 2 28480% 3 2 32490% 2 3 365
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 6 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 7 244
3 Dumbbell fly 10 54 Press 4 55 Good morning (standing) 5 5
week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 55% 5 1 168 0.11 65% 5 1 198 0.14 75% 4 5 229 0.80
3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 153
50% 4 2 19260% 3 3 230
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 153 0.10
60% 4 1 183 0.10 70% 3 2 214 0.20 80% 3 2 244 0.30 85% 2 3 259 0.40
2 Deadlift 50% 3 1 203 0.06 60% 3 1 243 0.08 70% 3 2 284 0.20 80% 3 2 324 0.30 85% 2 3 344 0.40 80% 2 3 324 0.30
3 Bench press 50% 5 1 153 0.10 60% 5 1 183 0.13 70% 5 4 214 0.67
4 Dumbbell fly 10 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 6 306
2 Bench press 50% 6 1 153 0.12 60% 5 1 183 0.13 70% 4 2 214 0.27 80% 3 2 244 0.30 85% 2 2 259 0.27 80% 3 2 244 0.30 70% 4 1 214 0.13 60% 6 1 183 0.15 50% 8 1 153 0.16
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 1 153
60% 4 2 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 5 306
3 Bench press 50% 5 1 15360% 5 1 18370% 5 5 214
4 Dumbbell fly 10 55 Squat 55% 5 1 211
65% 4 1 24975% 3 5 287
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 203
60% 4 2 24370% 3 2 28480% 3 5 324
2 Bench press 50% 5 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 2 24485% 1 2 25980% 2 2 24475% 3 2 22970% 4 1 21465% 6 1 19860% 8 1 18355% 10 1 16850% 12 1 153
3 Dumbbell fly 4 64 Deadlift from boxes 60% 5 1 243
70% 4 2 28480% 3 3 32490% 2 4 365
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 2 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 2 18370% 3 2 21480% 2 6 244
3 Dip 6 54 Squat 50% 5 1 192
60% 5 2 23070% 4 4 268
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 2 23070% 3 2 26880% 2 2 30690% 1 3 345
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 6 244
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 2 4 306
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 203
60% 4 2 24370% 3 2 28475% 3 4 304
2 Bench press 50% 5 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 2 24475% 3 2 22970% 5 2 21460% 7 1 18350% 9 1 153
3 Dumbbell fly 10 54 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 3 5 324
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 2 18370% 3 2 21480% 2 5 244
2 Squat 50% 5 1 19260% 5 2 23070% 5 5 268
3 Bench press 55% 4 1 16865% 3 1 19875% 2 5 229
4 Dip 8 55 Leg Press 6 56 Good morning (sitting) 6 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 2 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 5 244
3 Squat 50% 6 1 19260% 6 1 23065% 6 4 249
4 Bench press 55% 5 1 16865% 5 2 19875% 4 4 229
5 Dumbbell fly 10 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 3 3 32485% 2 3 344
2 Bench press 50% 6 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 2 24485% 1 2 25980% 2 2 24475% 3 2 22970% 5 1 21465% 7 1 19860% 9 1 18355% 11 1 16850% 13 1 153
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 263
75% 5 2 30485% 4 4 344
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 6 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 2 30685% 2 3 32680% 3 3 306
3 Bench press 50% 5 1 15360% 5 2 18370% 5 5 214
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 2 30685% 2 2 32690% 1 2 345
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 2 24485% 2 2 25980% 3 2 244
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 2 4 306
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 2 24485% 2 3 259
2 Deadlift 50% 4 1 20360% 4 1 24370% 3 2 28480% 3 2 32485% 2 3 344
3 Bench press 55% 5 1 16865% 5 1 19875% 4 4 229
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 6 306
2 Bench press 50% 5 1 15360% 5 1 18370% 5 5 214
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 1 153
60% 4 1 18370% 3 2 21480% 3 2 24485% 2 4 259
2 Squat 50% 5 1 19260% 5 2 23070% 2,4,6,8,7,5,3 1 268
3 Bench press 50% 6 1 15360% 6 2 18365% 6 4 198
4 Dumbbell fly 10 55 Squat 50% 5 1 192
60% 5 2 23065% 4 4 249
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 203
60% 4 2 24370% 4 4 284
2 Bench press 50% 5 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 2 24485% 1 2 25980% 2 2 24475% 3 2 22970% 4 1 21465% 6 1 19860% 8 1 18355% 10 1 16850% 12 1 153
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 243
70% 4 1 28480% 3 2 32490% 2 4 365
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 2 30685% 2 3 326
2 Bench press 50% 5 1 15360% 4 2 18370% 3 2 21480% 2 6 244
3 Dip 6 54 Squat 55% 5 1 211
65% 5 1 24975% 4 4 287
5 French press 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 2 2 24490% 1 3 275
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 2 5 306
3 Bench press 55% 5 1 16865% 5 1 19875% 5 4 229
4 Dumbbell fly 10 55 Leg press 6 56 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 203
60% 3 2 24365% 3 4 263
2 Bench press 50% 6 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 2 24485% 1 2 25975% 3 1 22965% 5 1 19855% 7 1 168
3 Dumbbell fly 10 54 Deadlift 55% 3 1 223
65% 3 2 26375% 3 2 30485% 2 4 344
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 2 2 30685% 2 4 326
2 Incline Bench press 4 63 Squat 50% 6 1 192
60% 6 1 23065% 6 4 249
4 Triceps 10 55 Back extension 10 4
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 5 1 23070% 5,8,3,6,2,7,4 1 268
3 Bench press 55% 5 1 16865% 5 1 19870% 5 5 214
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 1 203
60% 4 1 24370% 3 2 28480% 2 4 324
2 Bench press 50% 8 1 15355% 7 1 16860% 6 1 18365% 5 1 19870% 4 1 21475% 3 2 22980% 2 2 24485% 1 2 25980% 2 2 24475% 3 1 22970% 4 1 21465% 6 1 19860% 8 1 18355% 10 1 16850% 12 1 153
3 Deadlift from boxes 60% 4 1 24370% 4 1 28480% 3 2 32490% 2 3 365
4 Leg press 5 55 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 6 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 2 30685% 2 3 32680% 3 3 306
3 Bench press 50% 5 1 15360% 5 2 18370% 5 5 214
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 2 2 30690% 1 3 34580% 2 2 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 2 24485% 2 4 259
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 1 153
60% 4 1 18370% 3 2 21480% 2 2 24490% 1 3 27580% 2 2 244
2 Deadlift 50% 3 1 20360% 3 1 24370% 3 2 28480% 2 2 32490% 1 2 365
3 Dumbbell fly 10 54 Leg press 5 65 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 55% 5 1 16865% 5 1 19875% 4 5 229
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 192
60% 5 1 23070% 5 4 268
6 Good morning (sitting) 5 5
SheikoMonthly training plan #32
week 11 day (Monday) % reps sets weight1 Squat 50% 3 1 192
60% 3 1 23070% 3 2 26875% 2 3 287
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21475% 2 3 229
3 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 192
60% 3 2 23070% 2 2 26880% 2 1 30690% 1 1 345
100%-105% 1 2-3 383-402.152 Bench press 50% 3 1 153
60% 3 1 18370% 2 2 21480% 2 1 24490% 1 1 275
100%-105% 1 2-3 305-320.253 Deadlift 50% 3 1 203
60% 2 1 24370% 2 2 28480% 1 1 32490% 1 1 365
100%-105% 1 2-3 405-425.25
5 day (Friday) % reps sets weight1 Squat 50% 3 1 192
60% 3 2 23070% 3 2 26875% 2 4 287
2 Bench press 55% 3 1 16865% 3 2 19875% 3 6 229
3 Dumbbell fly 10 54 Good morning (standing) 5 55 Abs 10 3
###week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 192
60% 3 2 23070% 3 2 26880% 2 4 306
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 3 5 244
3 Dumbbell fly 8 44 Squat 55% 3 1 211
65% 3 2 24975% 3 4 287
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 203
60% 2 2 24365% 2 2 26370% 1 3 284
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 3 2 24485% 2 3 259
3 Dumbbell fly 10 54 Deadlift 50% 3 1 203
60% 3 1 24370% 3 2 28480% 3 5 324
5 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 3 1 153
60% 3 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 3 1 19260% 3 2 23070% 3 2 26880% 3 6 306
3 Bench press 50% 4 1 15360% 4 1 18370% 4 4 214
4 Dumbbell fly 10 55 Good morning (standing) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 3 1 192
60% 3 1 23070% 3 2 26880% 2 5 306
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 2 3 24485% 1 3 259
3 Dumbbell fly 8 44 Abs 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 153
60% 3 1 18370% 3 2 21480% 2 5 244
2 Dumbbell fly 8 43 Deadlift 50% 3 1 203
60% 3 2 24370% 3 2 28475% 2 5 304
4 Good morning (standing) 5 4
5 day (Friday) % reps sets weight1 Squat 50% 3 1 192
60% 3 2 23070% 2 2 26875% 2 3 287
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21475% 2 4 229
3 Abs 8 3###
week 41 day (Monday) % reps sets weight1 Bench press 50% 3 1 153
60% 3 2 18370% 2 2 21475% 1 4 229
1 Deadlift 50% 3 1 20360% 2 2 24370% 2 4 284
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 192
60% 3 2 23070% 2 3 268
2 Bench press 50% 3 1 15360% 3 2 18370% 2 3 214
5-6-7 dayCompetition
SheikoMonthly training plan #37
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 2 18370% 3 2 21475% 3 5 229
2 Squat 50% 5 1 19260% 5 2 23070% 5 5 268
3 Dumbbell fly 10 54 Bench press 50% 6 1 153
60% 6 2 18365% 6 4 198
5 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 5 1 203
60% 5 2 24370% 4 2 28475% 3 4 304
2 Incline Bench press 4 63 Dip 5 54 Deadlift with Chains 50% 5 1 203
60% 5 2 24370% 4 2 28480% 3 4 324
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 7 1 153
55% 6 1 16860% 5 1 18365% 4 1 19870% 3 2 21475% 2 2 22970% 3 2 21465% 4 1 19860% 6 1 18355% 8 1 16850% 10 1 153
2 Dumbbell fly 10 53 Squat 50% 5 1 192
60% 4 2 23070% 3 2 26875% 3 5 287
4 French press 10 55 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 2 23070% 3 2 26880% 2 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 6 244
3 Dumbbell fly 10 54 Push up 10 55 Squat 55% 3 1 211
65% 3 1 24975% 3 4 287
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 203
60% 4 2 24370% 4 4 284
2 Bench press 50% 5 1 15360% 5 2 18370% 4 5 214
3 Dumbbell fly 10 54 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28475% 3 5 304
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 4 1 192
60% 4 1 23070% 3 2 26875% 3 6 287
2 Bench press 50% 6 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 2 24475% 4 1 22970% 5 1 21460% 6 1 18350% 7 1 153
3 Dumbbell fly 10 54 Triceps 10 55 Squat 55% 3 1 211
65% 3 1 24975% 2 4 287
6 Good morning (sitting) 6 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 2 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 5 244
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 192
60% 5 1 23070% 5 5 268
6 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 203
60% 4 1 24370% 4 2 28475% 4 4 304
2 Bench press 50% 6 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 2 24475% 3 2 22970% 4 1 21465% 5 1 19860% 6 1 18355% 7 1 16850% 8 1 153
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 243
70% 5 2 28480% 4 4 324
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 2 5 244
2 Squat 50% 5 1 19260% 5 1 23070% 5 2 26875% 4 5 287
3 Bench press 50% 6 1 15360% 6 2 18365% 6 4 198
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 2 30685% 2 3 326
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 5 244
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 2 4 306
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 2 24485% 2 3 259
2 Deadlift 50% 4 1 20360% 4 1 24370% 3 2 28480% 3 2 32485% 2 3 344
3 Bench press 55% 5 1 16865% 5 1 19875% 4 4 229
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 6 306
2 Bench press 50% 5 1 15360% 5 1 18370% 5 5 214
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 1 153
60% 4 2 18370% 3 2 21475% 3 5 229
2 Squat 50% 5 1 19260% 5 2 23070% 5 5 268
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 1 203
60% 3 1 24370% 3 2 28475% 3 4 304
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 55% 4 1 223
65% 4 1 26375% 3 2 30485% 2 4 344
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 5 1 18370% 4 1 21475% 3 2 22980% 2 2 24475% 3 2 22970% 4 1 21460% 6 1 18350% 8 1 153
2 Dumbbell fly 10 53 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26875% 3 5 287
4 Triceps 10 55 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 2 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
3 Dumbbell fly 10 54 Push up 10 55 Front squat 40% 4 2 153
50% 3 2 19255% 3 4 211
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 203
60% 3 1 24370% 3 2 28475% 2 4 304
2 Bench press 50% 6 1 15360% 6 2 18365% 6 4 198
3 Dumbbell fly 10 54 Deadlift from boxes 50% 4 1 203
60% 4 1 24370% 4 2 28475% 4 4 304
5 Barbell row 8 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 2 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 2 24485% 1 2 25975% 3 1 22965% 5 1 19855% 7 1 168
3 Dumbbell fly 10 54 Squat 50% 5 1 192
60% 5 1 23070% 4 4 268
5 Back extension 8 56 Dip 5 5
###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 211
65% 4 1 24975% 3 2 28785% 2 5 326
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
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 2 203
60% 3 2 24365% 2 4 263
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 2 24485% 2 2 25980% 3 2 244
3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 243
70% 4 1 28480% 3 2 32490% 2 3 365
5 Lunge 5 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 6 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 7 244
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 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 55% 5 1 16865% 5 1 19875% 4 5 229
3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 153
50% 4 2 19260% 3 3 230
6 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 2 24485% 2 3 259
2 Deadlift 50% 3 1 20360% 3 1 24370% 3 2 28480% 3 2 32485% 2 3 34480% 3 2 324
3 Bench press 50% 5 1 15360% 5 1 18370% 5 4 214
4 Pull-up/Chin-up 8 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 6 306
2 Bench press 50% 6 1 15360% 5 1 18370% 4 2 21480% 3 2 24485% 2 2 25980% 3 2 24470% 4 1 21460% 6 1 18350% 8 1 153
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 1 153
60% 4 2 18370% 3 2 21480% 3 2 24485% 2 3 25980% 3 2 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 5 306
3 Bench press 55% 5 1 16865% 5 1 19875% 4 5 229
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 203
60% 4 2 24370% 3 2 28480% 3 2 32485% 2 4 344
2 Bench press 50% 8 1 15355% 7 1 16860% 6 1 18365% 5 1 19870% 4 1 21475% 3 2 22980% 2 2 24485% 1 3 25980% 2 2 24475% 3 1 22970% 4 1 21465% 6 1 19860% 8 1 18355% 10 1 16850% 12 1 153
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 243
70% 4 1 28480% 3 2 32490% 3 2 365100% 2 3 405
5 Lunge 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 2 30685% 2 4 326
2 Bench press 50% 5 1 15360% 4 2 18370% 3 2 21480% 2 6 244
3 Dip 6 54 Squat 55% 5 1 211
65% 4 1 24975% 3 4 287
5 Triceps 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 6 244
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26875% 3 4 287
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 203
60% 3 2 24365% 2 4 263
2 Bench press 50% 5 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 3 24475% 3 2 22970% 5 2 21460% 7 1 18350% 9 1 153
3 Dumbbell fly 10 54 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 2 5 324
5 Leg press 5 66 Abs 10 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 7 244
2 Squat 50% 5 1 19260% 5 1 23070% 5 2 26875% 4 4 287
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 1 192
60% 4 1 23070% 3 2 26880% 2 2 30690% 1 3 345
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 2 24490% 2 3 275
3 Squat 55% 4 1 21165% 4 1 24975% 4 4 287
4 Dumbbell fly 10 55 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 203
60% 3 1 24370% 3 2 28480% 2 2 32490% 1 3 36580% 2 2 324
2 Bench press 50% 6 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 3 24475% 3 2 22970% 5 1 21460% 9 1 18350% 11 1 153
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 263
75% 5 2 30485% 4 4 344
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 6 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 3 30685% 2 4 326
3 Bench press 50% 6 1 15360% 6 1 18370% 6 4 214
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 3 24485% 2 4 259
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 192
60% 5 1 23070% 5 1 26875% 4 4 287
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 203
60% 3 2 24370% 3 2 28475% 3 5 304
2 Bench press 50% 6 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 3 3 24475% 4 2 22970% 5 2 21465% 6 1 19860% 8 1 18355% 10 1 16850% 10 1 153
3 Deadlift 50% 4 1 20360% 4 1 24370% 3 2 28480% 3 6 324
4 Dumbbell fly 10 55 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 3 30685% 2 3 32680% 3 3 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 6 244
3 Squat 50% 6 1 19260% 6 1 23065% 6 4 249
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 1 192
60% 4 2 23070% 3 2 26880% 2 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
3 Dumbbell fly 10 54 Squat 50% 5 1 192
60% 5 1 23070% 4 5 268
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 3 5 324
2 Bench press 50% 6 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 2 24475% 3 2 22970% 4 1 21465% 6 1 19860% 8 1 18350% 10 1 153
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 203
60% 4 1 24370% 4 5 284
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 6 306
3 Bench press 55% 5 1 16865% 4 1 19875% 3 5 229
4 Dumbbell fly 10 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 2 203
60% 2 4 2432 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 60% 4 1 243
70% 4 2 28480% 3 2 32490% 2 4 365
5 Good morning (sitting) 5 5###
week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 3 24485% 2 3 259
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 5 306
3 Bench press 55% 4 1 16865% 4 2 19875% 4 4 229
4 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 203
60% 3 2 24365% 2 4 263
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 3 24475% 3 2 22970% 4 1 21460% 6 1 18350% 8 1 153
3 Dumbbell fly 10 54 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 3 5 324
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 55% 5 1 16865% 4 1 19875% 3 5 229
3 Dumbbell fly 10 54 Squat 50% 5 1 192
60% 5 1 23070% 4 4 268
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 1 203
60% 4 1 24370% 3 2 28475% 2 5 304
5 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
3 Dumbbell fly 10 54 Squat 50% 5 1 192
60% 5 1 23070% 5 5 268
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 3 5 324
2 Bench press 50% 8 1 15355% 7 1 16860% 6 1 18365% 5 1 19870% 4 1 21475% 3 2 22980% 2 2 24485% 1 2 25980% 2 2 24475% 3 2 22970% 4 1 21465% 6 1 19860% 8 1 18355% 10 1 16850% 12 1 153
3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 203
60% 4 1 24370% 4 5 284
5 Good morning (sitting) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 3 30685% 2 3 326
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
3 Dumbbell fly 10 54 Squat 50% 6 1 192
60% 6 1 23065% 6 4 249
5 Dip (with weights) 6 66 Abs 10 3
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 203
60% 3 2 24365% 3 4 263
2 Bench press 50% 6 1 15360% 6 1 18365% 6 5 198
3 Triceps 6 54 Deadlift off boxes 60% 4 1 243
70% 4 2 28480% 4 2 32485% 4 4 344
5 Good morning (standing) 5 5###
week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 7 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 2 24485% 2 3 25980% 3 2 244
3 Dip 6 54 Dumbbell fly 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 203
60% 3 2 24370% 2 4 284
2 Bench press 50% 5 1 15360% 5 1 18370% 5 2 21475% 4 5 229
3 Dumbbell fly 10 54 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 3 3 32485% 2 3 344
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 3 30685% 2 3 326
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
3 Dip 6 54 Dumbbell fly 10 55 Squat 55% 4 1 211
65% 3 1 24975% 3 5 287
6 Abs 10 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 203
60% 4 1 24370% 3 2 28480% 2 4 324
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 60% 4 1 243
70% 4 1 28480% 3 2 32490% 3 4 365
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 1 153
60% 4 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 5 306
3 Bench press 55% 5 1 16865% 5 1 19875% 4 5 229
4 Dumbbell fly 10 55 Bottom up squat 5 56 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 203
60% 3 2 24365% 2 4 263
2 Bench press 50% 5 1 15360% 5 1 18370% 4 2 21475% 3 2 22980% 2 2 24485% 1 3 25980% 2 2 24475% 3 2 22970% 4 2 21465% 5 1 19860% 6 1 18355% 7 1 16850% 8 1 153
3 Dumbbell fly 10 54 Deadlift 50% 4 1 203
60% 3 1 24370% 3 2 28480% 3 2 32485% 2 4 344
5 Leg press 5 65 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 55% 5 1 211
65% 4 1 24975% 3 2 28785% 2 4 326
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 6 244
3 Dip (weighted) 5 54 Squat 50% 5 1 192
60% 4 1 23070% 3 1 26880% 3 5 306
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 203
60% 3 1 24370% 3 2 28475% 3 4 304
2 Bench press 50% 6 1 15360% 6 1 18365% 6 5 198
3 Deadlift off boxes 70% 4 1 28480% 3 2 32490% 3 2 365100% 2 3 405
4 Leg press 6 65 Back extension 10 46 Abs 10 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 2 5 306
3 Bench press 50% 5 1 15360% 5 1 18370% 5 5 214
4 Leg press 5 65 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 4 2 21475% 3 2 22980% 2 3 24475% 3 2 22970% 4 1 21465% 5 1 19860% 6 1 18355% 7 1 16850% 8 1 153
2 Dumbbell fly 10 53 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 2 6 324
4 Bottom up squat 5 65 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
3 Dip (weighted) 6 54 Squat 50% 6 1 192
60% 6 2 23065% 6 3 249
5 Back extension 10 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 5 1 203
60% 5 2 24370% 4 4 284
2 Incline bench press 3 53 Triceps 10 54 Deadlift from boxes 75% 4 2 304
85% 3 2 34495% 3 4 385
5 Leg press 5 65 Abs 8 3
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 3 30685% 2 3 326
3 Bench press 55% 5 1 16865% 4 1 19875% 3 4 229
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 1 203
60% 4 1 24370% 3 2 28475% 2 5 304
2 Bench press 50% 6 1 15360% 5 1 18370% 4 1 21475% 3 2 22980% 2 2 24485% 1 2 25980% 2 2 24475% 3 2 22970% 4 1 21465% 5 1 19860% 6 1 18355% 7 1 16850% 8 1 153
3 Deadlift from boxes 65% 4 1 26375% 4 2 30485% 4 4 344
4 Leg press 6 65 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
3 Dumbbell fly 10 54 Squat 55% 4 1 211
65% 4 1 24975% 4 4 287
5 Good morning (sitting) 6 6
6 day (Saturday) % reps sets weight1 Deadlift off boxes 50% 3 1 203
60% 3 1 24370% 3 2 28480% 3 5 324
2 Bench press 50% 5 1 15360% 5 2 18370% 5 5 214
3 Triceps 10 54 Snatch grip rack pull 50% 4 1 203
(slow eccentric) 60% 4 2 24365% 4 4 263
5 Bottom up squat 6 65 Abs 10 4
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 2 30685% 2 2 32680% 3 2 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 2 24485% 2 4 259
3 Dumbbell fly 10 54 Squat 55% 5 1 211
65% 4 1 24975% 3 5 287
5 Abs 8 3
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 6 244
2 Deadlift 50% 4 1 20360% 4 1 24370% 3 2 28480% 3 3 32485% 2 3 344
3 Bench press 55% 5 1 16865% 5 1 19875% 4 4 229
4 Leg press 5 65 Back extension 8 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 5 306
3 Bench press 50% 5 1 15360% 5 1 18370% 5 4 214
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 1 203
60% 4 1 24370% 3 2 28475% 2 4 304
2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 55% 3 1 223
65% 3 1 26375% 3 1 30485% 2 3 34495% 1 3 385
5 Leg press 6 66 Good morning 5 5
###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 5 306
3 Bench press 55% 5 1 16865% 4 1 19875% 3 4 229
4 Dumbbell fly 10 55 Leg press 4 66 Good morning (sitting) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 3 5 324
2 Bench press 50% 6 1 15360% 5 1 18370% 4 1 21475% 3 2 22980% 2 3 24475% 3 2 22970% 4 1 21465% 5 1 19860% 6 1 18355% 7 1 16850% 8 1 153
3 Dumbbell fly 8 44 Deadlift to knees 50% 4 1 203
60% 4 1 24370% 3 5 284
5 Leg press 4 66 Back extension 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 5 244
3 Dumbbell fly 8 44 Squat 50% 5 1 192
60% 5 1 23070% 5 5 268
5 Triceps 10 56 Good morning 5 5
6 day (Saturday) % reps sets weight1 Bench press 50% 6 1 153
60% 6 2 18365% 6 4 198
2 Dip 4 53 Deadlift 50% 4 1 203
60% 4 1 24370% 3 2 28480% 2 6 324
5 Bottom up squat 5 65 Abs 10 3
###week 61 day (Monday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 2 30685% 2 2 32690% 1 2 345
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 2 24490% 1 3 27580% 2 2 244
3 Dumbbell fly 6 34 Squat 55% 5 1 211
65% 4 2 24975% 3 4 287
5 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 153
60% 5 1 18370% 4 2 21475% 3 2 22980% 2 3 24475% 3 2 22970% 4 1 21460% 6 1 18350% 8 1 153
2 Deadlift 50% 4 1 20360% 4 1 24370% 3 2 28480% 3 2 32490% 2 4 365
3 Triceps 10 54 Leg press 5 65 Abs 6 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 5 306
3 Bench press 55% 5 1 16865% 5 1 19875% 4 4 229
4 Dumbbell fly 10 55 Leg press 5 6
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 203
60% 3 2 24365% 3 5 263
2 Incline Bench press 4 63 Dip 6 54 Snatch grip deadlift 50% 4 1 203
60% 4 2 24365% 4 4 263
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 1 211
65% 4 1 24975% 3 2 28785% 2 4 326
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 5 244
3 Dumbbell fly 10 54 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 4 306
5 Triceps 10 56 Back extension 10 5
3 day (Wednesday) % reps sets weight1 Bench press 55% 5 1 168
65% 4 1 19875% 3 2 22985% 2 5 259
2 Deadlift 50% 3 1 20360% 3 1 24370% 3 2 28480% 3 5 324
3 Bench press 50% 5 1 15360% 5 1 18370% 4 4 214
4 Dumbbell fly 10 55 Abs 10 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
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 1 203
60% 3 1 24370% 3 2 28475% 2 4 304
2 Incline bench press 3 63 Lats 10 54 Deadlift off boxes 60% 4 1 243
70% 4 1 28480% 3 2 32490% 2 3 365
5 Squat (deep) 5 56 Abs 8 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 153
60% 4 1 18370% 3 2 21480% 3 5 244
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 5 306
3 Bench press 55% 5 1 16865% 5 1 19875% 4 4 229
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 1 203
60% 3 1 24370% 3 2 28475% 2 4 304
2 Bench press 50% 6 1 15360% 5 1 18370% 4 1 21475% 3 2 22980% 2 2 24485% 1 3 25975% 3 1 22965% 5 1 19855% 7 1 168
3 Dumbbell fly 10 54 Squat (deep) 4 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 2 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 5 244
3 Dumbbell fly 10 54 Squat 50% 6 1 192
60% 6 1 23065% 6 4 249
5 Shoulders 8 56 Back extension 8 4
6 day (Saturday) % reps sets weight1 Narrow grip bench press 50% 5 1 153
60% 4 1 18370% 3 5 214
2 Deadlift from boxes 55% 4 1 22365% 4 1 26375% 3 2 30485% 3 4 344
3 Triceps 10 54 Lats 10 55 Abs 8 4
###week 31 day (Monday) % reps sets weight1 Bench press 55% 5 1 168
65% 4 1 19875% 3 2 22985% 2 4 259
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 3 5 306
3 Bench press 50% 5 1 15360% 4 1 18370% 3 1 21480% 2 5 244
4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 203
60% 3 1 24370% 3 2 28475% 2 5 304
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
3 Deadlift from boxes 60% 3 1 24370% 3 1 28480% 3 2 32490% 2 3 365
4 Squat (deep) 5 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 55% 5 1 211
65% 4 1 24975% 3 2 28785% 2 4 326
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 2 2 24490% 1 3 275
3 Dumbbell fly 10 54 Squat 50% 5 1 192
60% 4 1 23070% 3 1 26880% 2 4 306
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 203
60% 3 1 24370% 3 2 28480% 2 5 324
2 Bench press 50% 5 1 15360% 5 1 18370% 4 4 214
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 1 168
65% 4 1 19875% 3 2 22985% 2 5 259
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 2 2 30690% 1 3 34580% 2 2 306
3 Dumbbell bench press 6 54 Dumbbell fly 10 55 Leg curl 8 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 203
60% 3 1 24370% 3 2 28480% 3 5 324
2 Bench press 50% 6 1 15360% 5 1 18370% 4 1 21480% 3 2 24485% 2 3 25980% 3 1 24475% 4 1 22970% 5 1 21465% 6 1 19860% 7 1 18355% 8 1 16850% 9 1 153
3 Dumbbell fly 8 44 Back extension 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 2 5 306
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 6 244
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 1 223
65% 3 1 26375% 3 2 30485% 3 4 344
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 1 168
65% 4 1 19875% 3 2 22985% 2 4 259
2 Squat 50% 5 1 19260% 4 1 23070% 3 2 26880% 2 3 30685% 2 3 326
3 Bench press 50% 5 1 15360% 4 1 18370% 3 1 21480% 3 4 244
4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 203
60% 3 2 24370% 2 4 284
2 Bench press 50% 5 1 15360% 4 1 18370% 3 2 21480% 3 5 244
3 Deadlift from boxes 65% 3 1 26375% 3 1 30485% 3 2 34495% 2 3 385
4 Squat (deep) 4 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 192
60% 4 1 23070% 3 2 26880% 3 5 306
2 Bench press 55% 5 1 16865% 4 1 19875% 3 2 22985% 2 5 259
3 Dumbbell fly 10 54 Squat 55% 5 1 211
65% 5 1 24975% 4 4 287
5 Dumbbell bench press 6 56 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 203
60% 3 1 24370% 3 2 28480% 3 5 324
2 Bench press 50% 5 1 15360% 5 1 18370% 5 5 214
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 1 192
60% 3 2 23070% 3 2 26875% 2 3 287
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21475% 2 3 229
3 Dumbbell fly 8 44 Abs 10 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 192
60% 3 1 23070% 3 2 26880% 2 2 30690% 1 1 345
95%-100% 1 2-3 363.85-3832 Bench press 50% 3 1 153
60% 3 1 18370% 3 2 21480% 2 2 24490% 1 1 275
95%-100% 1 2-3 289.75-3053 Deadlift 50% 3 1 203
60% 3 1 24370% 2 2 28480% 2 1 32490% 1 1 365
95%-100% 1 2-3 384.75-405
5 day (Friday) % reps sets weight1 Squat 50% 3 1 192
60% 3 1 23070% 3 2 26880% 2 6 306
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 3 6 244
3 Dumbbell fly 10 54 Squat 55% 3 1 211
65% 3 1 24975% 3 4 287
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 203
60% 4 1 24370% 4 4 284
2 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 55% 3 1 223
65% 3 1 26375% 3 2 30485% 3 4 344
5 Abs 10 5###
week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 192
60% 3 1 23070% 3 2 26880% 3 3 30685% 2 3 326
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 2 2 24490% 1 2 27580% 2 2 244
3 Dumbbell fly 8 44 Squat 50% 4 1 192
60% 4 1 23070% 4 4 268
5 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 203
60% 3 1 24370% 3 2 28480% 3 3 32485% 2 3 344
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 3 5 244
3 Dumbbell fly 10 54 Deadlift up to knees 55% 3 1 223
65% 3 1 26375% 3 4 304
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight1 Squat 50% 3 1 192
60% 3 1 23070% 3 2 26880% 3 5 306
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 2 2 24485% 1 3 259
3 Dumbbell fly 10 54 Squat 55% 3 1 211
65% 3 1 24975% 2 4 287
5 Abs 10 3
6 day (Saturday) % reps sets weight1 Bench press 55% 3 1 168
65% 3 2 19875% 3 5 229
2 Dip 4 53 Deadlift 50% 3 1 203
60% 3 1 24370% 3 2 28480% 2 6 324
4 Good morning (sitting) 5 5###
week 31 day (Monday) % reps sets weight1 Bench press 50% 3 1 153
60% 3 1 18370% 3 2 21480% 2 2 24485% 1 2 259
2 Squat 50% 3 1 19260% 3 1 23070% 3 2 26880% 2 5 306
3 Bench press 55% 3 1 16865% 3 1 19875% 2 4 229
4 Dumbbell fly 8 45 Good morning (standing) 4 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 153
60% 3 2 18370% 3 2 21480% 3 6 244
2 Dumbbell fly 8 43 Deadlift 50% 3 1 203
60% 3 1 24370% 2 2 28480% 2 5 324
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 192
60% 3 1 23070% 3 2 26880% 2 2 30685% 1 2 326
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 2 5 244
3 Dumbbell fly 8 44 Squat 55% 3 1 211
65% 3 1 24975% 3 4 287
5 Good morning (sitting) 4 4
6 day (Saturday) % reps sets weight1 Incline Bench press 3 52 Dip 4 53 Deadlift 50% 3 1 203
60% 3 2 24370% 3 2 28475% 3 4 304
4 Abs 8 4###
week 41 day (Monday) % reps sets weight1 Squat 50% 3 1 192
60% 3 2 23070% 3 2 26880% 2 4 306
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 2 5 244
3 Dumbbell fly 6 44 Good morning (standing) 4 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 153
60% 3 2 18370% 3 2 21480% 2 4 244
2 Dumbbell fly 6 33 Deadlift 50% 3 1 203
60% 2 2 24370% 2 2 28475% 2 4 304
4 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 192
60% 3 1 23070% 3 2 26875% 2 3 287
2 Bench press 50% 3 1 15360% 3 1 18370% 3 2 21480% 2 4 244
3 Dumbbell fly 6 34 Good morning (sitting) 4 4
6 day (Saturday)Rest
###week 51 day (Monday) % reps sets weight1 Deadlift 50% 3 1 203
60% 3 2 24370% 2 3 284
2 Bench press 50% 3 1 15360% 3 2 18370% 2 2 21475% 1 2 229
3 Abs 8 2
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 192
60% 3 2 23070% 2 3 268
2 Bench press 50% 3 1 15360% 3 2 18370% 2 3 214
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