Sheiko 100

Enter your maxes here:
Squat
170
Bench
120
Deadlift
200
Press
57
Oly Squat
129
175
124
206
59
133
175
180
Volume Calculations
MS Prep
1
2
3
4
Total
Reps
Squat
92
86
131
88
397
Poundage
Squat
10625
10013
14909
10659
46206
Bench
12180
10344
15684
8976
47184
Dead
13360
9400
15980
13480
52220
36165
29757
46573
33115
145610
Squat
9648
10217
10081
10166
11084
10166
61362
Bench
16350
13128
15402
12336
14694
12336
84246
Dead
13080
12080
15000
9860
10740
9860
70620
39078
35425
40483
32362
36518
32362
216228
Squat
9597
10268
8696
6001
9877
44438
Bench
9558
12000
10422
10374
11484
53838
Dead
9680
6600
8920
7560
9040
41800
28835
28868
28038
23935
30401
140076
212
253
192
125
60
842
Squat
9690
10965
6885
4709
1581
33830
Bench
5688
7830
7344
5412
2244
28518
Dead
8880
9900
6480
2540
1860
29660
24258
28695
20709
12661
5685
92008
Dead
55
52
48
30
185
237
259
225
260
981
Squat
8288
10999
9376
9860
38522
Bench
8442
8226
8580
11340
36588
Dead
7860
7420
6520
4440
26240
24590
26645
24476
25640
101350
Bench
180
133
220
119
652
Dead
63
59
60
26
208
362
281
386
228
1257
Squat
13753
10013
12223
9877
45866
Bench
14256
10662
17586
9852
52356
Dead
9200
8120
9050
3700
30070
37209
28795
38859
23429
128292
Bench
182
98
Dead
51
44
367
230
Squat
15113
9928
Bench
14256
7962
Dead
7160
5950
36529
23840
Bench
150
127
200
106
583
Dead
97
70
114
94
375
Bench
204
163
191
148
186
148
1040
Dead
90
83
107
69
78
69
496
MS Prep3
1
2
3
4
5
Total
Squat
80
91
84
85
95
85
520
347
Squat
80
91
73
51
83
378
Bench
114
148
126
127
137
652
Dead
67
46
62
51
62
288
MS Comp
1
2
3
4
5
Total
Squat
82
92
58
41
15
288
Bench
67
92
87
65
30
341
Dead
63
69
47
19
15
213
#29
1
2
3
4
Total
Squat
74
101
77
90
342
Bench
108
106
100
140
454
#30
1
2
3
4
Total
Squat
119
89
106
83
397
#31
1
2
Squat
134
88
MS Prep2
1
2
3
4
5
6
Total
339
283
445
288
1355
339
374
337
382
302
359
302
2056
343
261
285
261
229
282
1318
264
3
4
Total
81
86
389
227
85
592
42
18
155
350
189
1136
9554
9996
44591
17934
7188
47340
6080
2500
21690
33568
19684
113621
#32
1
2
3
4
Total
Squat
59
77
41
15
192
Bench
60
102
63
32
257
Dead
13
41
25
15
94
132
220
129
62
543
Squat
6749
9172
4743
1581
22245
Bench
4998
8640
5262
2424
21324
Dead
1840
5620
3360
1900
12720
13587
23432
13365
5905
56289
#37
1
2
3
4
Total
Squat
74
93
109
83
359
Bench
142
113
162
118
535
Dead
70
57
63
26
216
286
263
334
227
1110
Squat
8288
10846
12580
9860
41574
Bench
10554
8892
12636
9732
41814
Dead
9360
7570
8960
3700
29590
28202
27308
34176
23292
112978
#39
1
2
3
4
Total
Squat
70
102
58
90
320
Bench
82
111
100
140
433
Dead
46
52
40
30
168
198
265
198
260
921
Squat
7880
10878
7177
9933
35868
Bench
6438
8718
8580
11340
35076
Dead
6520
7100
5440
4440
23500
20838
26696
21197
25713
94444
#40
1
2
3
4
Total
Squat
80
93
78
136
387
Bench
188
125
158
145
616
Dead
59
41
55
62
217
327
259
291
343
1220
Squat
9546
10829
9333
15793
45501
Bench
14940
10224
12720
11676
49560
Dead
8920
5380
8290
8710
31300
33406
26433
30343
36179
126361
#101
1
2
3
4
Total
Squat
70
96
77
90
333
Bench
108
109
100
140
457
Dead
52
52
44
30
178
230
257
221
260
968
Squat
7880
10489
9376
9860
37604
Bench
8442
8514
8580
11340
36876
Dead
7500
7260
6000
4440
25200
23822
26263
23956
25640
99680
#102
1
2
3
4
Total
Squat
119
89
106
86
400
Bench
183
133
220
127
663
Dead
63
59
60
55
237
365
281
386
268
1300
Squat
13753
10013
12223
10379
46368
Bench
14544
10662
17586
13676
56468
Dead
9200
8120
9050
4596
30966
37497
28795
38859
28651
133802
#103
1
2
3
4
Total
Squat
53
64
76
56
249
Bench
110
104
94
103
411
Dead
53
39
40
17
149
216
207
210
176
809
Squat
5916
6885
8415
6146
27362
Bench
9456
9114
8304
9198
36072
Dead
7230
5160
5640
2410
20440
22602
21159
22359
17754
83874
#104
1
2
3
4
Total
Squat
58
64
78
56
256
Bench
108
104
95
109
416
Dead
53
39
40
17
149
219
207
213
182
821
Squat
#REF!
#REF!
#REF!
#REF!
#REF!
Bench
#REF!
#REF!
#REF!
#REF!
#REF!
Dead
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Intensity/Average %
Squat
Bench
67.9%
67.7%
68.5%
67.9%
66.9%
65.4%
71.3%
70.6%
68.5%
67.4%
Dead
68.9%
67.1%
70.1%
71.7%
69.6%
Squat
70.9%
66.0%
70.6%
70.4%
68.6%
70.4%
69.4%
Bench
66.8%
67.1%
67.2%
69.5%
65.8%
69.5%
67.5%
Dead
72.7%
72.8%
70.1%
71.4%
68.8%
71.4%
71.2%
Squat
70.6%
66.4%
70.1%
69.2%
70.0%
69.2%
Bench
69.9%
67.6%
68.9%
68.1%
69.9%
68.8%
Dead
72.2%
71.7%
71.9%
74.1%
72.9%
72.6%
Squat
69.5%
70.1%
69.8%
67.6%
62.0%
69.1%
Bench
70.7%
70.9%
70.3%
69.4%
62.3%
69.7%
Dead
70.5%
71.7%
68.9%
66.8%
62.0%
69.6%
Squat
65.9%
64.1%
71.6%
64.4%
66.3%
Bench
65.1%
64.7%
71.5%
67.5%
67.2%
Dead
71.5%
71.3%
67.9%
74.0%
70.9%
Squat
68.0%
66.2%
67.8%
70.0%
68.0%
Bench
66.0%
66.8%
66.6%
69.0%
66.9%
Dead
73.0%
68.8%
75.4%
71.2%
72.3%
Squat
66.3%
66.4%
Bench
65.3%
67.7%
Dead
70.2%
67.6%
69.4%
68.4%
67.4%
65.8%
70.5%
66.6%
72.4%
69.4%
70.0%
Squat
67.3%
70.1%
68.0%
62.0%
68.2%
Bench
69.4%
70.6%
69.6%
63.1%
69.1%
Dead
70.8%
68.5%
67.2%
63.3%
67.7%
Squat
65.9%
68.6%
67.9%
69.9%
68.1%
Bench
61.9%
65.6%
65.0%
68.7%
65.1%
Dead
66.9%
66.4%
71.1%
71.2%
68.5%
Squat
66.2%
62.7%
72.8%
64.9%
65.9%
Bench
65.4%
65.5%
71.5%
67.5%
67.5%
Dead
70.9%
68.3%
68.0%
74.0%
69.9%
Squat
70.2%
68.5%
70.4%
68.3%
69.2%
Bench
66.2%
68.2%
67.1%
67.1%
67.0%
Dead
75.6%
65.6%
75.4%
70.2%
72.1%
Squat
66.2%
64.3%
71.6%
64.4%
66.4%
Bench
65.1%
65.1%
71.5%
67.5%
67.2%
Dead
72.1%
69.8%
68.2%
74.0%
70.8%
Squat
68.0%
66.2%
67.8%
71.0%
68.2%
Bench
66.2%
66.8%
66.6%
89.7%
71.0%
Dead
73.0%
68.8%
75.4%
41.8%
65.3%
Squat
65.7%
63.3%
65.1%
64.6%
64.6%
Bench
71.6%
73.0%
73.6%
74.4%
73.1%
Dead
68.2%
66.2%
70.5%
70.9%
68.6%
Squat
#REF!
#REF!
#REF!
#REF!
#REF!
Bench
#REF!
#REF!
#REF!
#REF!
#REF!
Dead
#REF!
#REF!
#REF!
#REF!
#REF!
#106
Sheiko
Monthly training plan #105 Same as #103 but w/ different exercises
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Press
%
50%
60%
70%
75%
50%
60%
70%
55%
65%
70%
reps
3
3
3
4
5
5
6
4
4
6
8
6
1
sets
1
2
1
2
1
1
3
1
1
3
4
3
3
weight
60
72
84
90
85
102
119
31
37
40
%
50%
60%
70%
75%
50%
80%
reps
3
3
3
3
3
3
8
3
4
3
4
6
1
sets
1
2
2
3
1
9
4
1
2
2
3
3
3
weight
100
120
140
150
60
96
reps
5
5
4
2
8
4
3
3
2
6
1
sets
1
1
1
10
4
1
2
1
6
3
3
weight
60
72
84
101
4 Klokov Press
5 Seated GM
6 Plank
3 day (Wednesday)
1 Deadlift
2 Bench press (long pause)

3 Incline bench
4 Deadlift from boxes
50%
60%
70%
80%
5 Seated GM
6 Plank
5 day (Friday)
1 Bench press
2 Klokov Press
3 Squat (Paused)
%
50%
60%
70%
84%
50%
60%
70%
75%
4 Seated GM
5 Plank
5
5
18
100
120
140
160
85
102
119
128
4
6
3
12
53
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
reps
3
3
3
4
Page 8
sets
1
1
1
1
weight
85
102
119
136
3
3
3
4
#106
Wraps
2 Bench press
3 Incline bench
4 Plank
5 Olympic squat
80%
50%
60%
70%
75%
55%
65%
75%
6 Seated GM
3 day (Wednesday)
1 Deadlift up to knees

3 Klokov Press
4 Deadlift
%
50%
60%
70%
50%
80%
50%
60%
70%
75%
5 Seated GM
6 Plank
5 day (Friday)
1 Squat (Paused)
2 Bench press
3 Incline bench
4 Olympic squat
%
50%
60%
70%
75%
50%
60%
70%
84%
55%
65%
75%
5 Seated GM
6 Plank
4
5
5
4
5
8
1
3
3
4
6
1
1
1
1
5
4
3
1
1
2
3
140
60
72
84
90
71
84
97
3
3
8
reps
4
4
5
3
3
8
3
3
3
4
6
1
sets
1
1
2
1
9
4
1
1
1
3
3
3
weight
100
120
140
60
96
reps
4
4
3
2
5
5
5
2
10
3
3
2
6
1
sets
1
1
1
6
1
1
1
10
5
1
1
2
3
3
weight
85
102
119
128
60
72
84
101
100
120
140
150
71
84
97
4
4
3
12
3
3
4
64
week 3
1 day (Monday)
1 Squat
Wraps
2 Bench press
3 Dumbbell bench
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
reps
4
4
3
4
4
5
5
4
4
8
Page 9
sets
1
1
3
2
1
1
1
1
4
4
weight
85
102
119
136
140
60
72
84
96
4
4
9
8
4
#106
4 Klokov Press
5 Olympic squat
50%
60%
70%
6 Plank
3 day (Wednesday)

3 Incline bench
%
50%
60%
70%
75%
50%
80%
60%
70%
80%
5 Seated GM
6 Plank
5 day (Friday)
1 Squat (Paused)
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
84%
3 Klokov Press
4 Seated GM
5 Plank
6
4
4
5
1
3
1
1
3
3
reps
3
3
1
5
3
3
8
4
3
5
6
1
sets
1
1
4
2
1
9
4
1
2
2
3
3
weight
100
120
140
150
60
96
reps
4
4
4
2
5
5
5
2
8
6
1
sets
1
1
1
6
1
1
1
10
4
3
3
weight
85
102
119
128
60
72
84
101
65
77
90
4
4
15
120
140
160
4
4
4
12
76
week 4
1 day (Monday)
1 Squat
Wraps
2 Bench press
3 Incline bench
4 Plank
5 Olympic squat
6 Seated GM
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
90%
50%
60%
70%
80%
reps
3
3
3
3
3
5
5
4
3
3
2
2
8
1
3
3
3
4
6
Page 10
sets
1
1
2
1
1
1
1
1
1
3
2
1
4
3
1
1
1
2
3
weight
85
102
119
136
149
60
72
84
90
96
102
108
85
102
119
136
3
3
6
3
3
3
3
3
8
#106
3 day (Wednesday)
1 Deadlift
%
50%
60%
70%
80%
85%
50%
80%
reps
3
3
2
3
3
3
3
8
6
1
sets
1
1
1
2
1
1
9
4
3
3
weight
100
120
140
160
170
60
96
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
84%
reps
3
3
3
2
2
5
5
5
3
2
8
6
1
sets
1
1
1
3
3
1
1
1
2
10
4
3
3
weight
85
102
119
136
140
60
72
84
96
101
3 Klokov Press
4 Seated GM
5 Plank
5 day (Friday)
1 Squat (Paused)
Wraps
2 Bench press
3 Incline bench
4 Seated GM
5 Plank
3
3
3
6
6
56
249
Page 11
#106
3
6
3
8
180
432
252
720
4
4
18
125
148
718
425
510
2142
3
27
3
6
6
9
300
720
840
1350
3
8
6
12
300
960
840
1920
53
7230
180
2592
5
5
4
20
300
360
336
2016
110
8360
340
612
357
1530
5916
255
306
357
544
Page 12
#106
560
5
5
4
25
300
360
336
2250
213
252
774
3
27
4
4
10
400
480
1400
3
3
3
12
300
360
420
1800
39
5160
180
2592
340
408
357
1530
5
5
5
20
300
360
420
2016
104
9114
5
5
4
16
300
360
336
1536
213
252
387
6747
340
408
1071
1088
560
Page 13
#106
258
310
1355
3
27
3
3
4
10
300
360
560
1500
4
6
10
480
840
1600
40
5640
180
2592
340
408
476
1530
8143
5
5
5
20
300
360
420
2016
95
8400
5
5
4
3
9
4
2
300
360
336
270
864
408
216
255
306
714
408
447
255
306
357
1088
Page 14
#106
3
3
2
6
3
300
360
280
960
510
3
27
180
2592
5
5
5
6
20
300
360
420
576
2016
6710
103
9198
17
2410
27517
412
35072
149
20440
255
306
357
816
840
Page 15
#103
Sheiko
Monthly training plan #103 Like #29 with 20% less volume
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
55%
65%
70%
reps
3
3
3
4
5
5
6
4
4
6
8
6
6
sets
1
2
1
2
1
1
3
1
1
3
4
3
3
weight
60
72
84
90
85
102
119
66
78
84
%
50%
60%
70%
75%
50%
80%
reps
3
3
3
3
3
3
8
3
4
3
4
6
6
sets
1
2
2
3
1
9
4
1
2
2
3
3
3
weight
100
120
140
150
60
96
reps
5
5
4
2
8
4
3
3
2
6
6
sets
1
1
1
10
4
1
2
1
6
3
3
weight
60
72
84
101
4 Dumbbell Bench
5 RDL
6 Abs
3 day (Wednesday)
1 Deadlift

3 Dumbbell Bench
50%
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell bench
3 Squat (Paused)
%
50%
60%
70%
84%
50%
60%
70%
75%
4 RDL
5 Abs
5
5
18
100
120
140
160
85
102
119
128
4
6
3
12
53
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
reps
3
3
3
4
Page 16
sets
1
1
1
2
weight
85
102
119
136
3
3
3
8
#103
2 Bench press
3 Dumbbell bench
4 Abs
5 Front squat
50%
60%
70%
75%
45%
55%
60%
6 RDL
3 day (Wednesday)

3 Dumbbell bench
4 Deadlift
%
50%
60%
70%
50%
80%
50%
60%
70%
75%
5 Shrugs
6 Abs
5 day (Friday)
1 Squat (Paused)
2 Bench press
3 Dumbbell Bench
4 Front squat
%
50%
60%
70%
75%
50%
60%
70%
84%
45%
55%
60%
5 RDL
6 Abs
5
5
4
5
8
6
3
3
4
6
1
1
1
5
4
3
1
1
2
3
60
72
84
90
reps
4
4
5
3
3
8
3
3
3
4
6
6
sets
1
1
2
1
9
4
1
1
1
3
3
3
weight
100
120
140
60
96
reps
4
4
3
2
5
5
5
2
10
3
3
2
6
6
sets
1
1
1
6
1
1
1
10
5
1
1
2
3
3
weight
85
102
119
128
60
72
84
101
77
94
102
3
3
8
100
120
140
150
77
94
102
4
4
3
12
3
3
4
64
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell bench
4 RDL
5 Front squat
%
50%
60%
70%
80%
50%
60%
70%
80%
45%
reps
4
4
3
4
5
5
4
3
8
6
4
Page 17
sets
1
1
3
3
1
1
1
5
4
3
1
weight
85
102
119
136
60
72
84
96
77
4
4
9
12
#103
55%
60%
4
5
6
1
3
3
94
102
%
50%
60%
70%
75%
50%
80%
reps
3
3
1
5
3
3
8
4
3
5
6
6
sets
1
1
4
2
1
9
4
1
2
2
3
3
weight
100
120
140
150
60
96
reps
4
4
4
2
5
5
5
2
8
6
6
sets
1
1
1
6
1
1
1
10
4
3
3
weight
85
102
119
128
60
72
84
101
6 Abs
3 day (Wednesday)

3 Dumbbell bench
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
1 Squat (Paused)
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
84%
3 Dumbbell Bench
4 Abs
5 RDL
4
15
120
140
160
4
4
4
12
76
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell Bench
4 Abs
5 Front squat
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
90%
35%
45%
50%
60%
6 RDL
3 day (Wednesday)
reps
3
3
3
3
3
5
5
4
3
3
2
2
8
6
3
3
3
4
6
sets
1
1
2
1
1
1
1
1
1
3
2
1
4
3
1
1
1
2
3
weight
85
102
119
136
145
60
72
84
90
96
102
108
reps
sets
weight
Page 18
60
77
85
102
3
3
6
3
3
3
3
3
8
#103
1 Deadlift
50%
60%
70%
80%
85%
50%
80%
3
3
2
3
3
3
3
8
6
6
1
1
1
2
1
1
9
4
3
3
100
120
140
160
170
60
96
%
50%
60%
70%
80%
50%
60%
70%
80%
84%
reps
3
3
3
2
5
5
5
3
2
8
6
6
sets
1
1
1
6
1
1
1
2
10
4
3
3
weight
85
102
119
136
60
72
84
96
101
3 Dumbbell bench
4 Shrugs
5 Abs
5 day (Friday)
1 Squat (Paused)
2 Bench press
3 Dumbbell bench
4 RDL
5 Abs
3
3
3
12
56
249
Page 19
#103
3
6
3
8
180
432
252
720
4
4
18
264
312
1512
425
510
2142
3
27
3
6
6
9
300
720
840
1350
3
8
6
12
300
960
840
1920
53
7230
180
2592
5
5
4
20
300
360
336
2016
110
9456
340
612
357
1530
5916
255
306
357
1088
Page 20
#103
5
5
4
25
300
360
336
2250
230
281
816
3
27
4
4
10
400
480
1400
3
3
3
12
300
360
420
1800
39
5160
180
2592
340
408
357
1530
5
5
5
20
300
360
420
2016
104
9114
5
5
4
15
300
360
336
1440
230
281
408
6885
340
408
1071
1632
306
Page 21
#103
374
1530
3
27
3
3
4
10
300
360
560
1500
4
6
10
480
840
1600
40
5640
180
2592
340
408
476
1530
8415
5
5
5
20
300
360
420
2016
94
8304
5
5
4
3
9
4
2
300
360
336
270
864
408
216
255
306
714
408
434
179
230
255
816
Page 22
#103
3
3
2
6
3
300
360
280
960
510
3
27
180
2592
5
5
5
6
20
300
360
420
576
2016
6146
103
9198
17
2410
27362
411
36072
149
20440
255
306
357
1632
Page 23
#107
Sheiko
Monthly training plan #107 - #104 w/ different exercises
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Klokov Press
4 Press
%
50%
60%
70%
75%
50%
60%
70%
55%
65%
70%
5 RDL
6 Abs
3 day (Wednesday)
1 Deadlift

3 Incline Bench
%
50%
60%
70%
75%
50%
80%
50%
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
1 Bench press
2 Klokov Press
3 Squat (paused)
%
50%
60%
70%
84%
50%
60%
70%
75%
4 Abs
5 RDL
reps
3
3
3
4
5
5
6
8
4
4
6
6
6
sets
1
1
1
2
1
2
3
4
1
1
3
3
3
weight
60
72
84
90
85
102
119
reps
3
3
3
3
3
3
8
3
4
3
4
6
6
sets
1
2
2
3
1
9
4
1
2
2
3
3
3
weight
100
120
140
150
60
96
reps
5
5
5
2
8
4
3
3
2
6
6
sets
1
1
1
10
4
1
2
1
6
3
3
weight
60
72
84
101
5
10
18
31
37
40
100
120
140
160
85
102
119
128
4
6
3
12
58
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
reps
3
3
3
4
Page 24
sets
1
1
1
1
weight
85
102
119
136
3
3
3
4
#107
Wraps
2 Bench press
3 Incline Bench
4 RDL
5 Olympic squat
80%
50%
60%
70%
75%
55%
65%
75%
6 Abs
3 day (Wednesday)
2 Bench press
3 Klokov Press
4 Deadlift
%
50%
60%
70%
50%
80%
50%
60%
70%
75%
5 Shrugs
6 Abs
5 day (Friday)
1 Squat (paused)
2 Bench press
3 Incline Bench
4 Abs
5 Olympic squat (paused)
%
50%
60%
70%
75%
50%
60%
70%
84%
55%
65%
75%
6 RDL
4
5
5
4
5
8
6
3
3
2
6
1
1
1
1
5
4
3
1
1
2
3
140
60
72
84
90
71
84
97
3
3
4
reps
4
4
5
3
3
8
3
3
3
4
6
6
sets
1
1
2
1
9
4
1
1
1
3
3
3
weight
100
120
140
60
96
reps
4
4
3
2
5
5
5
2
8
6
3
3
2
6
sets
1
1
1
6
1
1
1
10
4
3
1
1
2
3
weight
85
102
119
128
60
72
84
101
100
120
140
150
71
84
97
4
4
3
12
3
3
4
60
week 3
1 day (Monday)
1 Squat
Wraps
2 Bench press
3 Klokov Press
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
reps
4
4
3
4
4
5
5
5
3
8
Page 25
sets
1
1
3
1
2
1
1
1
5
4
weight
85
102
119
136
140
60
72
84
96
4
4
9
4
8
#107
4 RDL
5 Olympic squat
50%
60%
70%
6 Abs
3 day (Wednesday)

3 Klokov Press
%
50%
60%
70%
75%
50%
80%
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
84%
4 Klokov Press
5 RDL
6 Abs
6
5
5
5
6
3
1
1
3
3
reps
3
3
4
5
3
3
8
4
3
5
3
3
sets
1
1
1
2
1
9
4
1
2
2
6
6
weight
100
120
140
150
60
96
reps
4
4
4
2
5
5
5
2
8
6
6
sets
1
1
1
6
1
1
1
10
4
3
3
weight
85
102
119
128
60
72
84
101
65
77
90
5
5
15
120
140
160
4
4
4
12
78
week 4
1 day (Monday)
1 Squat
Wraps
2 Bench press
3 Klokov Press
4 Abs
5 Olympic squat
6 RDL
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
90%
50%
60%
70%
80%
reps
3
3
3
3
3
5
5
4
3
3
2
1
8
6
3
3
3
4
6
Page 26
sets
1
1
2
1
1
1
1
1
5
3
2
2
4
3
1
1
1
2
3
weight
85
102
119
136
149
60
72
84
90
96
102
108
65
77
90
103
3
3
6
3
3
3
3
3
8
#107
3 day (Wednesday)
2 Deadlift
%
50%
60%
70%
80%
85%
50%
80%
reps
3
3
2
3
3
3
3
8
6
6
sets
1
1
1
2
1
1
9
4
3
3
weight
100
120
140
160
170
60
96
%
50%
60%
70%
80%
80%
50%
60%
70%
84%
reps
3
3
3
2
2
5
5
5
2
8
6
6
sets
1
1
1
3
3
1
1
1
10
4
3
3
weight
85
102
119
136
140
60
72
84
101
4 Klokov Press
5 Lunge
6 Abs
5 day (Friday)
1 Squat (paused)
Wraps
2 Bench press
3 Klokov Press
5 RDL
6 Abs
3
3
3
6
6
56
252
Page 27
#107
3
3
3
8
180
216
252
720
4
4
18
125
148
718
425
1020
2142
3
27
3
6
6
9
300
720
840
1350
3
8
6
12
300
960
840
1920
53
7230
180
2592
5
5
5
20
300
360
420
2016
108
8228
340
612
357
1530
6426
255
306
357
544
Page 28
#107
560
5
5
4
25
300
360
336
2250
213
252
387
3
27
4
4
10
400
480
1400
3
3
3
12
300
360
420
1800
39
5160
180
2592
340
408
357
1530
5
5
5
20
300
360
420
2016
104
9114
5
5
5
15
300
360
420
1440
213
252
387
6360
340
408
1071
544
1121
Page 29
#107
323
387
1355
3
27
3
3
4
10
300
360
560
1500
4
6
10
480
840
1600
40
5640
180
2592
340
408
476
1530
8302
5
5
5
20
300
360
420
2016
95
8388
5
5
4
15
9
4
2
300
360
336
1350
864
408
216
255
306
714
408
447
194
232
271
826
Page 30
#107
3
3
2
6
3
300
360
280
960
510
3
27
180
2592
5
5
5
20
300
360
420
2016
6226
109
9702
17
2410
27314
416
35432
149
20440
255
306
357
816
840
Page 31
#104
Sheiko
Monthly training plan #104 - Vastly reduced volume #37
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Dumbbell bench
4 Bench press
%
50%
60%
70%
75%
50%
60%
70%
55%
65%
70%
5 RDL
6 Abs
3 day (Wednesday)
1 Deadlift

3 Dumbbell bench
%
50%
60%
70%
75%
50%
80%
50%
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell bench
3 Squat (paused)
%
50%
60%
70%
84%
50%
60%
70%
75%
4 Abs
5 RDL
reps
3
3
3
4
5
5
6
8
4
4
6
6
6
sets
1
1
1
2
1
2
3
4
1
1
3
3
3
weight
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
reps
3
3
3
3
3
3
8
3
4
3
4
6
6
sets
1
2
2
3
1
9
4
1
2
2
3
3
3
weight
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
reps
5
5
5
2
8
4
3
3
2
6
6
sets
1
1
1
10
4
1
2
1
6
3
3
weight
#REF!
#REF!
#REF!
#REF!
5
10
18
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
4
6
3
12
58
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
reps
3
3
3
4
Page 32
sets
1
1
1
2
weight
#REF!
#REF!
#REF!
#REF!
3
3
3
8
#104
2 Bench press
3 Dumbbell bench
4 RDL
5 Front Squat
50%
60%
70%
75%
45%
50%
60%
6 Abs
3 day (Wednesday)
2 Bench press
3 Dumbbell bench
4 Deadlift
%
50%
60%
70%
50%
80%
50%
60%
70%
75%
5 Shrugs
6 Abs
5 day (Friday)
1 Squat (paused)
2 Bench press
3 Dumbbell bench
4 Abs
5 Front Squat (paused)
%
50%
60%
70%
75%
50%
60%
70%
84%
45%
50%
60%
6 RDL
5
5
4
5
8
6
3
3
4
6
1
1
1
5
4
3
1
1
2
3
#REF!
#REF!
#REF!
#REF!
reps
4
4
5
3
3
8
3
3
3
4
6
6
sets
1
1
2
1
9
4
1
1
1
3
3
3
weight
#REF!
#REF!
#REF!
#REF!
#REF!
reps
4
4
3
2
5
5
5
2
8
6
3
3
2
6
sets
1
1
1
6
1
1
1
10
4
3
1
1
2
3
weight
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
3
3
8
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
4
4
3
12
3
3
4
64
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell bench
4 RDL
5 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
40%
reps
4
4
3
4
5
5
5
3
8
6
5
Page 33
sets
1
1
3
3
1
1
1
5
4
3
1
weight
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
4
4
9
12
#104
45%
55%
5
5
6
1
3
3
#REF!
#REF!
%
50%
60%
70%
75%
50%
80%
reps
3
3
4
5
3
3
8
4
3
5
3
3
sets
1
1
1
2
1
9
4
1
2
2
6
6
weight
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
reps
4
4
4
2
5
5
5
2
8
6
6
sets
1
1
1
6
1
1
1
10
4
3
3
weight
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
6 Abs
3 day (Wednesday)

3 Dumbbell bench
60%
70%
80%
5 Shrugs
6 Abs
5 day (Friday)
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
84%
4 Dumbbell bench
5 RDL
6 Abs
5
15
#REF!
#REF!
#REF!
4
4
4
12
78
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell bench
4 Abs
5 Front Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
90%
40%
45%
55%
60%
6 RDL
3 day (Wednesday)
reps
3
3
3
3
3
5
5
4
3
3
2
1
8
6
3
3
3
4
6
sets
1
1
2
1
1
1
1
1
5
3
2
2
4
3
1
1
1
2
3
weight
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
reps
sets
weight
Page 34
#REF!
#REF!
#REF!
#REF!
3
3
6
3
3
3
3
3
8
#104
2 Deadlift
50%
60%
70%
80%
85%
50%
80%
3
3
2
3
3
3
3
8
6
6
1
1
1
2
1
1
9
4
3
3
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
%
50%
60%
70%
80%
50%
60%
70%
84%
reps
3
3
3
2
5
5
5
2
8
6
6
sets
1
1
1
6
1
1
1
10
4
3
3
weight
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
4 Dumbbell bench
5 Lunge
6 Abs
5 day (Friday)
1 Squat (paused)
2 Bench press
3 Dumbbell bench
5 RDL
6 Abs
3
3
3
12
56
256
Page 35
#104
3
3
3
8
#REF!
#REF!
#REF!
#REF!
4
4
18
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
3
27
3
6
6
9
#REF!
#REF!
#REF!
#REF!
3
8
6
12
#REF!
#REF!
#REF!
#REF!
53
#REF!
#REF!
#REF!
5
5
5
20
#REF!
#REF!
#REF!
#REF!
108
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Page 36
#104
5
5
4
25
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
3
27
4
4
10
#REF!
#REF!
#REF!
3
3
3
12
#REF!
#REF!
#REF!
#REF!
39
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
5
5
5
20
#REF!
#REF!
#REF!
#REF!
104
#REF!
5
5
5
15
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Page 37
#104
#REF!
#REF!
3
27
3
3
4
10
#REF!
#REF!
#REF!
#REF!
4
6
10
#REF!
#REF!
#REF!
40
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
5
5
5
20
#REF!
#REF!
#REF!
#REF!
95
#REF!
5
5
4
15
9
4
2
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Page 38
#104
3
3
2
6
3
#REF!
#REF!
#REF!
#REF!
#REF!
3
27
#REF!
#REF!
5
5
5
20
#REF!
#REF!
#REF!
#REF!
#REF!
109
#REF!
17
#REF!
#REF!
416
#REF!
149
#REF!
#REF!
#REF!
#REF!
#REF!
Page 39
Sheiko
Monthly training plan #39
week 1
1 day (Monday)
1 Bench press
2 Squat
%
50%
60%
70%
75%
50%
60%
70%
reps
5
4
3
3
5
5
5
6
10
5
sets
1
2
2
5
1
2
5
6
5
5
weight
60
72
84
90
85
102
119
%
50%
60%
70%
75%
reps
3
3
3
3
4
5
4
4
3
2
5
10
sets
1
1
2
4
6
5
1
1
2
4
6
3
weight
100
120
140
150
3
3
6
12
300
360
840
1800
110
130
150
170
4
4
6
8
440
520
900
1360
reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
10
5
sets
1
1
1
2
2
2
1
1
1
5
1
1
2
5
5
5
weight
60
72
84
90
96
90
84
72
60
46
6520
reps
5
4
3
2
2
5
4
3
3
10
10
4
3
3
5
sets
1
1
2
2
3
1
1
2
6
5
5
2
2
4
5
weight
85
102
119
136
140
60
72
84
96
reps
3
3
3
2
6
6
6
10
4
4
4
4
8
10
sets
1
1
2
4
1
2
4
5
1
1
2
4
5
4
weight
100
120
140
150
60
72
78
3
3
6
8
300
360
840
1200
4
4
8
16
400
480
1120
2400
reps
5
4
3
2
2
5
4
3
2
1
3
5
7
10
5
5
4
8
5
sets
1
1
2
2
3
1
1
2
2
2
1
1
1
5
1
1
4
5
5
weight
85
102
119
136
140
60
72
84
96
102
90
78
66
52
7100
%
55%
65%
75%
85%
85%
50%
60%
70%
80%
reps
5
4
3
2
2
5
4
3
3
10
10
5
5
sets
1
1
2
2
3
1
1
2
6
5
5
5
5
weight
94
111
128
145
149
60
72
84
96
%
50%
60%
65%
50%
60%
70%
80%
85%
80%
reps
3
3
2
5
4
3
3
2
3
10
4
4
3
2
5
10
sets
2
2
4
1
1
2
2
2
2
5
1
1
2
3
5
4
weight
100
120
130
60
72
84
96
102
96
6
6
8
600
720
1040
4
4
6
6
480
560
960
1080
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
reps
5
4
3
3
3
5
4
3
3
10
4
8
5
sets
1
1
2
3
3
1
1
2
7
5
5
5
5
weight
85
102
119
136
140
60
72
84
96
40
5440
%
50%
60%
70%
80%
80%
55%
65%
75%
reps
5
4
3
3
3
5
5
4
10
8
5
4
3
10
sets
1
1
2
2
3
1
1
5
5
5
2
2
3
5
weight
85
102
119
136
140
66
78
90
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
2
3
3
3
3
2
3
5
5
5
8
10
sets
1
1
2
2
3
1
1
2
2
3
2
1
1
4
5
4
weight
60
72
84
96
102
100
120
140
160
170
160
60
72
84
3
3
6
6
6
6
300
360
840
960
1020
960
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%
reps
5
4
3
3
3
6
5
4
3
2
3
4
6
8
10
8
5
sets
1
1
2
3
3
1
1
2
2
2
2
1
1
1
5
5
5
weight
85
102
119
136
140
60
72
84
96
102
96
84
72
60
3 Dumbbell press
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
2 Incline Bench press

3 Dip
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
4 Triceps
5 Good morning (sitting)
week 2
1 day (Monday)
1 Squat
Wraps
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
40%
50%
55%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
75%
50%
60%
65%
50%
60%
70%
75%
5 Barbell row
6 Abs
5 day (Friday)
1 Squat
Wraps
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
80%
50%
60%
70%
80%
85%
75%
65%
55%
50%
60%
70%
5 Back extension
6 Dip
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up (wide grip)
5 Pistol squat
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Press
5 Pull-up/Chin-up
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
40%
50%
60%
6 Back extension
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Pull-up/Chin-up
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
85
102
119
128
68
85
94
5
8
6
15
5
10
25
5
4
6
15
425
408
714
1913
70
7880
5
4
6
4
6
425
408
714
544
840
8
6
12
300
576
504
1350
425
1020
2975
5
5
4
6
4
6
4
6
8
300
360
336
540
384
540
336
432
480
82
6438
5
4
6
18
300
288
504
1728
6
12
24
360
864
1872
544
510
1122
100
120
140
150
85
102
119
5
4
6
4
6
425
408
714
544
840
5
5
16
425
510
1904
102
10878
5
4
6
4
6
468
442
765
578
893
5
4
6
4
2
3
5
7
300
288
504
384
204
270
390
462
111
8718
5
4
6
18
300
288
504
1728
5
4
6
6
4
6
300
288
504
576
408
576
120
140
160
180
68
85
102
5
4
6
9
9
425
408
714
1224
1261
58
7177
5
4
6
6
9
425
408
714
816
1261
10
8
9
680
680
918
5
4
6
9
9
5
4
6
21
300
288
504
2016
100
8580
5
5
20
330
390
1800
5
4
6
6
6
300
288
504
576
612
5
5
20
300
360
1680
6
5
8
6
4
6
4
6
8
360
360
672
576
408
576
336
432
480
425
408
714
1224
1261
90
9933
140
11340
30
4440
320
35868
433
35076
168
23500
#101
Sheiko
Monthly training plan #101 Very much like #29
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
50%
60%
70%
reps
5
4
3
3
5
5
5
5
5
4
10
5
sets
1
2
2
5
1
2
5
1
1
4
5
5
weight
60
72
84
90
85
102
119
60
72
84
%
50%
60%
70%
75%
reps
3
3
3
3
6
5
4
4
4
3
5
10
sets
1
1
2
4
4
5
1
1
2
4
5
3
weight
100
120
140
150
reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
10
5
sets
1
1
1
2
2
2
1
1
1
5
1
1
2
5
5
5
weight
60
72
84
90
96
90
84
72
60
4 Dumbbell fly
3 day (Wednesday)

3 Weighted Dips
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
4 Dumbbell triceps extension

5
10
25
110
130
150
170
85
102
119
128
5
4
6
15
70
week 2
1 day (Monday)
1 Squat
%
50%
reps
5
Page 41
sets
1
weight
85
#101
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
60%
70%
80%
50%
60%
70%
80%
45%
55%
60%

3 day (Wednesday)
2 Bench press
3 Pec Deck
%
50%
60%
70%
75%
50%
60%
65%
50%
60%
70%
80%
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
75%
65%
55%
50%
60%
70%
5 Back extensions
4
3
2
5
4
3
3
10
10
3
3
2
5
1
2
5
1
1
2
6
5
5
2
2
4
5
102
119
136
60
72
84
96
4
6
10
77
94
102
6
6
8
reps
3
3
3
2
6
6
6
10
4
4
4
4
5
sets
1
1
2
4
1
2
4
5
1
1
2
4
5
weight
100
120
140
150
60
72
78
reps
5
4
3
2
5
4
3
2
3
5
7
10
5
5
4
8
sets
1
1
2
5
1
1
2
2
1
1
1
5
1
1
4
5
weight
85
102
119
136
60
72
84
96
90
78
66
100
120
140
160
85
102
119
5
4
6
10
5
5
16
96
week 3
1 day (Monday)
1 Squat
2 Bench press
%
55%
65%
75%
85%
50%
reps
5
4
3
2
5
Page 42
sets
1
1
2
4
1
weight
94
111
128
145
60
5
4
6
8
#101
60%
70%
80%
3 Dumbbell fly
4 Push up
5 Squat
50%
60%
70%
80%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
65%
50%
60%
70%
80%
85%
80%
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
3 Dumbbell fly
5 Good morning (seated)
4
3
3
10
10
3
3
3
3
5
1
2
6
5
5
1
1
1
4
5
72
84
96
reps
3
3
2
5
4
3
3
2
3
10
4
4
3
2
5
10
sets
2
2
4
1
1
2
2
2
2
5
1
2
2
3
5
4
weight
100
120
130
60
72
84
96
102
96
reps
5
4
3
3
5
4
3
3
10
4
5
sets
1
1
2
6
1
1
2
7
5
5
5
weight
85
102
119
136
60
72
84
96
85
102
119
136
3
3
3
12
120
140
160
180
5
4
6
18
77
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
%
50%
60%
70%
80%
55%
65%
75%
40%
reps
5
4
3
3
5
5
4
10
8
5
Page 43
sets
1
1
2
5
1
1
5
5
5
2
weight
85
102
119
136
66
78
90
68
5
4
6
15
10
#101
50%
60%
4
3
10
2
3
5
85
102
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
2
3
3
3
3
2
3
5
5
5
10
5
sets
1
1
2
2
3
1
1
2
2
3
2
1
1
4
5
5
weight
60
72
84
96
102
100
120
140
160
170
160
60
72
84
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%
reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5
10
sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
3
weight
85
102
119
136
60
72
84
96
102
96
84
72
60
6 Back extensions
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3
4
5
6
Dumbbell fly
Dip
Good morning (sitting)
Abs
8
9
5
4
6
18
90
333
Page 44
#101
5
8
6
15
300
576
504
1350
5
5
16
300
360
1344
425
1020
2975
5
5
4
6
4
6
4
6
8
300
360
336
540
384
540
336
432
480
108
8442
3
3
6
12
300
360
840
1800
4
4
8
12
440
520
1200
2040
52
7500
425
408
714
1913
7880
425
Page 45
#101
408
714
1360
5
4
6
18
300
288
504
1728
459
561
816
6
12
24
3
3
6
8
300
360
840
1200
4
4
8
16
400
480
1120
2560
52
7260
360
864
1872
425
408
714
1360
5
4
6
4
3
5
7
300
288
504
384
270
390
462
109
8514
300
425
510
1904
10489
468
442
765
1156
Page 46
#101
4
6
18
288
504
1728
255
306
357
1632
5
4
6
6
4
6
6
6
8
600
720
1040
4
8
6
6
480
1120
960
1080
44
6000
300
288
504
576
408
576
425
408
714
2448
9376
5
4
6
21
300
288
504
2016
100
8580
5
5
20
330
390
1800
425
408
714
2040
680
Page 47
#101
680
918
5
4
6
6
6
300
288
504
576
612
3
3
6
6
6
6
300
360
840
960
1020
960
5
5
20
300
360
1680
6
5
8
6
4
6
4
6
8
360
360
672
576
408
576
336
432
480
9860
140
11340
30
4440
37604
457
36876
178
25200
425
408
714
2448
Page 48
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
75%
50%
60%
70%
50%
60%
70%
reps
5
4
3
3
5
5
5
5
5
4
10
5
sets
1
2
2
5
1
2
5
1
1
4
5
5
weight
60
72
84
90
85
102
119
60
72
84
%
50%
60%
70%
75%
reps
3
3
3
3
6
5
4
4
4
3
5
10
sets
1
2
2
4
4
5
1
1
2
4
5
3
weight
100
120
140
150
reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
5
sets
1
1
1
2
2
2
1
1
1
5
1
2
2
5
5
weight
60
72
84
90
96
90
84
72
60
reps
5
4
3
2
5
4
3
3
10
10
3
3
2
5
sets
1
1
2
5
1
1
2
5
5
5
2
2
4
5
weight
85
102
119
136
60
72
84
96
reps
3
3
3
2
6
6
6
10
4
4
4
4
5
sets
1
1
2
4
1
2
4
5
1
1
2
4
5
weight
100
120
140
150
60
72
78
reps
5
4
3
2
5
4
3
2
3
5
7
10
5
5
4
5
sets
1
1
2
5
1
1
2
2
1
1
1
5
1
2
4
5
weight
85
102
119
136
60
72
84
96
90
78
66
reps
5
4
3
2
5
4
3
3
10
10
3
3
3
3
5
sets
1
1
2
4
1
1
2
6
5
5
1
1
1
4
5
weight
94
111
128
145
60
72
84
96
reps
3
3
3
5
4
3
2
2
3
10
4
4
3
2
5
sets
2
2
4
1
1
2
3
2
2
5
1
2
2
3
5
weight
100
120
130
60
72
84
96
102
96
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
4
5
sets
1
1
2
6
1
1
2
7
5
5
5
weight
85
102
119
136
60
72
84
96
%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
5
4
10
8
5
4
3
5
sets
1
1
2
5
1
1
5
5
5
2
2
3
5
weight
85
102
119
136
66
78
90
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
2
3
3
3
3
2
2
5
5
5
10
sets
1
1
2
2
3
1
1
2
2
3
3
1
1
4
5
weight
60
72
84
96
102
100
120
140
160
170
160
60
72
84
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%
reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5
10
sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
3
weight
85
102
119
136
60
72
84
96
102
96
84
72
60
4 Dumbbell fly
3 day (Wednesday)

3 Dip
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
%
50%
60%
70%
80%
50%
60%
70%
80%
45%
55%
60%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
75%
50%
60%
65%
55%
65%
75%
80%
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
75%
65%
55%
50%
60%
70%
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
65%
50%
60%
70%
80%
85%
80%
60%
70%
80%
90%
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Press
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
40%
50%
60%

3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
6 Abs
110
130
150
170
85
102
119
128
77
94
102
110
130
150
160
85
102
119
85
102
119
136
120
140
160
180
68
85
102
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Dumbbell fly
4 Bench press
%
50%
60%
70%
75%
50%
60%
70%
reps
5
4
3
3
5
5
5
10
6
6
6
5
sets
1
2
2
5
1
2
5
5
1
2
4
5
weight
60
72
84
90
85
102
119
reps
5
5
4
3
4
5
5
5
4
3
5
10
sets
1
2
2
4
6
5
1
2
2
4
5
3
weight
100
120
140
150
reps
7
6
5
4
3
2
3
4
6
8
10
10
5
4
3
3
10
5
sets
1
1
1
1
2
2
2
1
1
1
1
5
1
2
2
5
5
5
weight
60
66
72
78
84
90
84
78
72
66
60
reps
5
4
3
2
5
4
3
2
10
10
3
3
3
5
sets
1
2
2
5
1
1
2
6
5
5
1
1
4
5
weight
85
102
119
136
60
72
84
96
reps
4
4
4
5
5
4
10
4
4
3
3
5
sets
1
2
4
1
2
5
5
1
1
2
5
5
weight
100
120
140
60
72
84
reps
4
4
3
3
6
5
4
3
2
4
5
6
7
10
10
3
3
2
6
sets
1
1
2
6
1
1
2
2
2
1
1
1
1
5
5
1
1
4
5
weight
85
102
119
128
60
72
84
90
96
90
84
72
60
reps
5
4
3
3
5
4
3
3
10
10
5
5
5
10
sets
1
2
2
5
1
1
2
5
5
5
1
1
5
3
weight
85
102
119
136
60
72
84
96
reps
4
4
4
4
6
5
4
3
2
3
4
5
6
7
8
10
5
5
4
5
10
sets
1
1
2
4
1
1
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3
weight
100
120
140
150
60
72
84
90
96
90
84
78
72
66
60
%
50%
60%
70%
80%
50%
60%
70%
75%
50%
60%
65%
reps
5
4
3
2
5
5
5
4
6
6
6
10
5
sets
1
1
2
5
1
1
2
5
1
2
4
5
5
weight
60
72
84
96
85
102
119
128
60
72
78
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
reps
5
4
3
3
2
5
4
3
3
10
8
5
4
3
2
5
sets
1
1
2
2
3
1
1
2
5
5
5
1
1
2
4
5
weight
85
102
119
136
145
60
72
84
96
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5
sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5
weight
60
72
84
96
102
100
120
140
160
170
66
78
90
%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
5
5
10
8
5
10
sets
1
1
2
6
1
1
5
5
5
5
3
weight
85
102
119
136
60
72
84
50%
60%
65%

3 day (Wednesday)
1 Deadlift

3 Dip
%
50%
60%
70%
75%
50%
60%
70%
80%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
%
50%
55%
60%
65%
70%
75%
70%
65%
60%
55%
50%
50%
60%
70%
75%
4 French press
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
70%
50%
60%
70%
50%
60%
70%
75%
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Triceps
5 Squat
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
55%
65%
75%
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
6 Abs
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
80%

3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
6 Abs
60
72
78
100
120
140
160
85
102
119
128
94
111
128
100
120
140
150
94
111
128
85
102
119
120
140
160
85
102
119
136
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
50%
60%
65%
reps
5
4
3
3
2
5
5
2,4,6,8,7,5,3
6
6
6
10
5
5
4
5
sets
1
1
2
2
4
1
2
1
1
2
4
5
1
2
4
5
weight
60
72
84
96
102
85
102
119
60
72
78
reps
4
4
4
5
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
2
5
10
sets
1
2
4
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
1
2
4
5
3
weight
100
120
140
60
72
84
90
96
102
96
90
84
78
72
66
60
reps
5
4
3
3
2
5
4
3
2
6
5
5
4
10
5
sets
1
1
2
2
3
1
2
2
6
5
1
1
4
5
5
weight
85
102
119
136
145
60
72
84
96
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
2
1
5
4
3
2
5
5
5
10
6
5
sets
1
1
2
2
3
1
1
2
5
1
1
4
5
5
5
weight
60
72
84
96
108
85
102
119
136
66
78
90
%
50%
60%
65%
50%
60%
70%
75%
80%
85%
75%
65%
55%
reps
3
3
3
6
5
4
3
2
1
3
5
7
10
3
3
3
2
5
10
sets
1
2
4
1
1
2
2
2
2
1
1
1
5
1
2
2
4
5
4
weight
100
120
130
60
72
84
90
96
102
90
78
66
reps
5
4
3
2
2
4
6
6
6
10
10
sets
1
1
2
2
4
6
1
1
4
5
4
weight
85
102
119
136
145
%
50%
60%
70%
80%
50%
60%
70%
55%
65%
70%
reps
5
4
3
3
5
5
5,8,3,6,2,7,4
5
5
5
10
5
5
sets
1
1
2
5
1
1
1
1
1
5
5
5
5
weight
60
72
84
96
85
102
119
66
78
84
%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
reps
4
4
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
4
4
3
2
5
10
sets
1
1
2
4
1
1
1
1
1
2
2
2
2
1
1
1
1
1
1
1
1
2
3
5
3
weight
100
120
140
160
60
66
72
78
84
90
96
102
96
90
84
78
72
66
60
120
140
160
180
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5
sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5
weight
60
72
84
96
85
102
119
136
145
136
60
72
84
%
50%
60%
70%
80%
90%
80%
50%
60%
70%
80%
85%
reps
5
4
3
2
1
2
5
4
3
3
2
10
8
5
10
sets
1
1
2
2
3
2
1
1
2
2
4
5
5
5
4
weight
85
102
119
136
153
136
60
72
84
96
102
%
50%
60%
70%
80%
90%
80%
50%
60%
70%
80%
90%
reps
5
4
3
2
1
2
3
3
3
2
1
10
5
10
sets
1
1
2
2
3
2
1
1
2
2
2
5
6
3
weight
60
72
84
96
108
96
100
120
140
160
180
%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
5
4
10
8
5
5
5
5
sets
1
1
2
5
1
1
5
5
5
1
1
4
5
weight
85
102
119
136
66
78
90
50%
60%
65%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dip
4 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
5 French press
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Squat

3 Squat
%
50%
60%
70%
80%
85%
50%
60%
65%
4 Triceps
5 Back extension
week 3
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Lunge
3 day (Wednesday)
2 Bench press
4 Leg press
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
week 4
1 day (Monday)
1 Squat
2 Bench press
3
4
5
6
Dumbbell fly
Dip
Lunge
Back extension
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Dumbbell fly
4 Leg press
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
85
102
111
120
140
160
180
94
111
128
110
130
150
170
85
102
111
85
102
119
Sheiko
week 1
1 day (Monday)
Bench press
Squat
Bench press
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
2
3
5
4
3
3
5
5
4
10
6
5
sets
1
2
2
2
3
2
1
1
2
5
1
1
5
5
6
5
weight
60
72
84
96
102
96
85
102
119
136
66
78
90
%
50%
60%
70%
80%
85%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
4
4
3
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
3
2
5
10
sets
1
2
2
2
4
1
1
1
1
1
2
2
3
2
1
1
1
1
1
1
5
1
1
2
2
3
6
4
weight
100
120
140
160
170
60
66
72
78
84
90
96
102
96
90
84
78
72
66
60
reps
5
4
3
3
2
5
4
3
2
6
5
4
3
10
5
sets
1
1
2
2
4
1
2
2
6
5
1
1
4
5
5
weight
85
102
119
136
145
60
72
84
96
reps
5
4
3
3
5
4
3
2
10
8
5
4
3
3
5
sets
1
1
2
5
1
1
2
6
5
5
1
1
2
4
5
weight
85
102
119
136
60
72
84
96
reps
3
3
2
5
5
4
3
2
3
5
7
9
10
4
4
3
2
5
10
sets
1
2
4
1
1
2
2
3
2
2
1
1
5
1
1
2
5
6
4
weight
100
120
130
60
72
84
90
96
90
84
72
60
%
50%
60%
70%
80%
50%
60%
70%
75%
reps
5
4
3
3
5
5
5
4
8
10
5
sets
1
1
2
7
1
1
2
4
5
5
5
weight
60
72
84
96
85
102
119
128
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
90%
55%
65%
75%
reps
5
4
3
2
1
5
4
3
3
2
4
4
4
10
5
sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5
weight
85
102
119
136
153
60
72
84
96
108
94
111
128
%
50%
60%
70%
80%
90%
80%
50%
60%
70%
75%
80%
75%
70%
60%
50%
reps
4
3
3
2
1
2
6
5
4
3
2
3
5
9
11
10
5
5
4
5
10
sets
1
1
2
2
3
2
1
1
2
2
3
2
1
1
1
5
1
2
4
6
3
weight
100
120
140
160
180
160
60
72
84
90
96
90
84
72
60
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
2
6
6
6
10
6
5
sets
1
1
2
6
1
1
2
3
4
1
1
4
5
6
5
weight
60
72
84
96
85
102
119
136
145
60
72
84
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
reps
5
4
3
3
5
4
3
3
2
10
8
5
5
5
4
5
sets
1
1
2
5
1
1
2
3
4
5
5
1
1
1
4
5
weight
85
102
119
136
60
72
84
96
102
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%
80%
reps
3
3
3
3
6
5
4
3
3
4
5
6
8
10
10
4
4
3
3
10
5
10
sets
1
2
2
5
1
1
2
2
3
2
2
1
1
1
1
1
1
2
6
5
6
3
weight
100
120
140
150
60
72
84
90
96
90
84
78
72
66
60
100
120
140
160
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
50%
60%
65%
reps
5
4
3
3
2
3
5
4
3
2
6
6
6
5
sets
1
1
2
3
3
3
1
1
2
6
1
1
4
5
weight
85
102
119
136
145
136
60
72
84
96
85
102
111
Dumbbell fly
Leg press
Good morning (standing)
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift from boxes
60%
70%
80%
90%
100%
Lunge
Abs
5 day (Friday)
Squat
Bench press
Dip
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
Triceps
week 2
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
75%

3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
%
50%
60%
65%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
Leg press
Abs
5 day (Friday)
Bench press
Squat
Push-up (wide grip)

Leg extension
week 3
1 day (Monday)
Squat
Bench press
Squat
Dumbbell fly
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift from boxes
65%
75%
85%
Lunge
Abs
5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
Leg press
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
50%
60%
70%
75%

3 day (Wednesday)
Deadlift up to knees
Bench press
Deadlift
Dumbbell fly
Lunge
Abs
5 day (Friday)
Squat
Bench press
Squat
120
140
160
180
200
94
111
128
85
102
119
128
100
120
140
160
130
150
170
85
102
119
128
Sheiko
week 1
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
5
5
5
10
5
4
3
5
sets
1
2
2
5
1
1
2
5
1
1
5
5
1
1
5
5
weight
60
72
84
96
85
102
119
136
60
72
84
reps
4
4
3
3
5
5
4
3
2
1
2
3
4
6
8
10
12
4
5
4
3
2
5
10
sets
1
2
2
5
1
1
2
2
2
2
2
2
1
1
1
1
1
6
1
2
3
4
5
3
weight
100
120
140
160
60
72
84
90
96
102
96
90
84
78
72
66
60
reps
5
4
3
3
5
4
3
2
6
5
5
4
10
5
sets
1
2
2
5
1
2
2
6
5
1
2
4
5
5
weight
85
102
119
136
60
72
84
96
reps
5
4
3
2
1
5
4
3
2
10
10
5
4
3
2
5
sets
1
2
2
2
3
1
1
2
6
5
5
1
1
2
4
5
weight
85
102
119
136
153
60
72
84
96
reps
4
4
3
3
5
5
4
3
2
3
5
7
9
10
4
4
3
3
5
sets
1
2
2
4
1
1
2
2
2
2
2
1
1
5
1
1
2
5
5
weight
100
120
140
150
60
72
84
90
96
90
84
72
60
%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%
reps
5
4
3
2
5
5
5
4
3
2
8
6
6
sets
1
2
2
5
1
2
5
1
1
5
5
5
5
weight
60
72
84
96
85
102
119
66
78
90
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
6
6
6
5
5
4
10
5
sets
1
2
2
5
1
1
2
5
1
1
4
1
2
4
5
5
weight
85
102
119
136
60
72
84
96
85
102
111
66
78
90
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
4
4
3
3
2
6
5
4
3
2
1
2
3
5
7
9
11
13
10
5
5
4
5
10
sets
1
1
2
3
3
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3
weight
100
120
140
160
170
60
72
84
90
96
102
96
90
84
78
72
66
60
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5
sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5
weight
60
72
84
96
85
102
119
136
145
136
60
72
84
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
85%
80%
reps
5
4
3
3
2
1
5
4
3
3
2
3
10
8
5
4
3
2
5
sets
1
1
2
2
2
2
1
1
2
2
2
2
5
5
1
1
2
4
5
weight
85
102
119
136
145
153
60
72
84
96
102
96
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5
sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5
weight
60
72
84
96
102
100
120
140
160
170
66
78
90
%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
5
5
10
8
5
10
sets
1
1
2
6
1
1
5
5
5
5
3
weight
85
102
119
136
60
72
84
55%
65%
75%

3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift from boxes
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
Lunge
Abs
5 day (Friday)
Squat
Bench press
Dip
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
French press
week 2
1 day (Monday)
Squat
Bench press
Dumbbell fly
Push up
Squat
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
50%
60%
70%
80%

3 day (Wednesday)
Bench press
Dumbbell fly
Deadlift
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
Lunge
5 day (Friday)
Bench press
Squat
Bench press
Dip
Leg Press
week 3
1 day (Monday)
Squat
Bench press
Squat
Bench press
Dumbbell fly
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift from boxes
65%
75%
85%
Lunge
Abs
5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
50%
60%
70%
80%

3 day (Wednesday)
Bench press
Deadlift
Bench press
Dumbbell fly
Lunge
5 day (Friday)
Squat
Bench press
Dumbbell fly
Dip
Abs
94
111
128
120
140
160
180
85
102
119
85
102
119
136
100
120
140
160
130
150
170
85
102
119
136
#102
Sheiko
Monthly training plan #102 More volume than #30
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%

3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
50%
reps
5
4
3
3
5
4
3
3
5
5
5
10
5
4
3
5
sets
1
2
2
6
1
1
2
5
1
1
5
5
1
1
5
5
weight
60
72
84
96
85
102
119
136
60
72
84
reps
4
4
3
3
5
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
2
5
10
sets
1
2
2
5
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
2
3
4
5
3
weight
100
120
140
160
60
72
84
90
96
102
96
90
84
78
72
66
60
reps
5
4
3
3
5
sets
1
2
2
5
1
weight
85
102
119
136
60
Page 54
94
111
128
5
4
6
15
5
4
15
120
140
160
180
5
8
6
15
#102
60%
70%
80%
3 Dip
4 Squat
50%
60%
70%
5 French press
4
3
2
6
5
5
4
10
5
2
2
6
5
1
2
4
5
5
72
84
96
85
102
119
5
10
16
119
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
50%
60%
70%
80%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
5 Lunge
5 day (Friday)
1 Bench press
%
50%
60%
70%
reps
5
4
3
2
1
5
4
3
2
10
10
5
4
3
2
5
sets
1
2
2
2
3
1
1
2
6
5
5
1
1
2
4
5
weight
85
102
119
136
153
60
72
84
96
reps
4
4
3
3
5
5
4
3
2
3
5
7
9
10
4
4
3
3
5
sets
1
2
2
4
1
1
2
2
2
2
2
1
1
5
1
1
2
5
5
weight
100
120
140
150
60
72
84
90
96
90
84
72
60
reps
5
4
3
sets
1
2
2
weight
60
72
84
Page 55
85
102
119
136
100
120
140
160
5
8
6
4
3
5
4
6
8
#102
2 Squat
3 Bench press
80%
50%
60%
70%
55%
65%
75%
4 Dip
5 Leg Press
2
5
5
5
4
3
2
8
6
6
5
1
2
5
1
1
5
5
5
5
96
85
102
119
66
78
90
5
10
25
89
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Squat
4 Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
6
6
6
5
5
4
10
5
sets
1
2
2
5
1
1
2
5
1
1
4
1
2
4
5
5
weight
85
102
119
136
60
72
84
96
85
102
111
66
78
90
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
4
4
3
3
2
6
5
4
3
2
1
2
3
5
7
9
11
13
10
5
5
4
5
sets
1
1
2
3
3
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
2
4
5
weight
100
120
140
160
170
60
72
84
90
96
102
96
90
84
78
72
66
60
5 Dumbbell fly
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
5 Lunge
65%
75%
85%
Page 56
130
150
170
5
8
6
15
6
6
24
#102
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%
4 Dumbbell fly
10
reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5
sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5
weight
60
72
84
96
85
102
119
136
145
136
60
72
84
5
4
6
6
6
9
106
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
85%
80%
55%
65%
75%

3 day (Wednesday)
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
reps
5
4
3
3
2
1
5
4
3
3
2
3
10
8
4
4
3
5
sets
1
1
2
2
2
2
1
1
2
2
2
2
5
5
1
1
5
5
weight
85
102
119
136
145
153
60
72
84
96
102
96
reps
3
3
3
2
5
5
4
3
3
4
5
6
7
sets
1
2
2
4
1
1
2
2
2
1
1
1
1
weight
60
72
84
90
100
120
140
150
160
150
140
130
120
Page 57
94
111
128
5
4
6
6
4
2
4
4
15
#102
3 Deadlift
55%
50%
50%
60%
70%
80%
8
9
4
4
3
3
10
5
10
1
1
1
1
2
6
5
5
3
110
100
60
72
84
96
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
2
10
8
5
sets
1
1
2
7
1
1
2
6
5
5
5
weight
85
102
119
136
60
72
84
96
4 Dumbbell fly
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5
4
6
21
86
400
Page 58
#102
5
8
6
18
300
576
504
1728
5
5
25
300
360
2100
425
408
714
2040
468
442
1913
5
5
8
6
4
2
4
6
4
6
8
10
12
4
8
6
15
400
960
840
2400
5
8
9
8
600
1120
1440
1440
300
360
672
540
384
204
384
540
336
468
576
660
720
425
816
714
2040
5
300
Page 59
#102
8
6
12
576
504
1152
183
14544
5
4
6
12
300
288
504
1152
425
1020
1904
13753
63
9200
4
8
6
12
400
960
840
1800
4
4
6
15
400
480
840
2400
425
816
714
544
459
425
408
714
1088
5
5
8
6
4
6
10
7
9
5
8
6
300
360
672
540
384
540
840
504
540
300
576
504
Page 60
#102
10
960
4
3
10
264
234
900
133
10662
5
4
6
15
300
288
504
1440
5
10
16
330
780
1440
425
1020
2975
10013
59
8120
4
4
6
9
6
400
480
840
1440
1020
5
10
16
650
1500
2720
425
816
714
2040
510
612
2652
6
5
8
6
4
2
4
6
5
7
9
11
13
360
360
672
540
384
204
384
540
420
546
648
726
780
Page 61
#102
5
4
6
18
300
288
504
1728
5
10
25
300
720
2100
220
17586
5
4
6
6
4
6
300
288
504
576
408
576
425
408
714
816
867
1224
12223
60
9050
3
6
6
8
180
432
504
720
425
408
714
816
578
306
374
442
1913
5
5
8
6
6
4
5
6
7
500
600
1120
900
960
600
700
780
840
Page 62
#102
8
9
880
900
4
4
6
18
240
288
504
1728
425
408
714
2856
5
4
6
12
300
288
504
1152
10379
127
13676
55
4596
46368
663
56468
237
30966
Page 63
Sheiko
week 1
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
75%
reps
3
3
3
2
3
3
3
2
10
sets
1
1
2
3
1
1
2
3
3
weight
85
102
119
128
60
72
84
90
%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%
reps
3
3
2
2
1
1
3
3
2
2
1
1
3
2
2
1
1
1
sets
1
2
2
1
1
2-3
1
1
2
1
1
2-3
1
1
2
1
1
2-3
weight
85
102
119
136
153
170-178.5
60
72
84
96
108
120-126
100
120
140
160
180
200-210
%
50%
60%
70%
75%
55%
65%
75%
reps
3
3
3
2
3
3
3
10
5
10
sets
1
2
2
4
1
2
6
5
5
3
weight
85
102
119
128
66
78
90
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
3
8
3
3
3
sets
1
2
2
4
1
1
2
5
4
1
2
4
weight
85
102
119
136
60
72
84
96
reps
3
2
2
1
3
3
3
3
2
10
3
3
3
3
10
sets
1
2
2
3
1
1
2
2
3
5
1
1
2
5
3
weight
100
120
130
140
60
72
84
96
102
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
3
3
3
3
3
3
3
3
4
4
4
10
5
sets
1
1
2
5
1
2
2
6
1
1
4
5
5
weight
60
72
84
96
85
102
119
136
60
72
84
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
reps
3
3
3
2
3
3
3
2
1
8
4
sets
1
1
2
5
1
1
2
3
3
4
5
weight
85
102
119
136
60
72
84
96
102
%
50%
60%
70%
80%
reps
3
3
3
2
8
3
3
3
2
5
sets
1
1
2
5
4
1
2
2
5
4
weight
60
72
84
96
%
50%
60%
70%
75%
50%
60%
70%
75%
reps
3
3
2
2
3
3
3
2
8
sets
1
2
2
3
1
1
2
4
3
weight
85
102
119
128
60
72
84
90
%
50%
60%
70%
75%
50%
60%
70%
reps
3
3
2
1
3
2
2
8
sets
1
2
2
4
1
2
4
2
weight
60
72
84
90
100
120
140
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
85
102
119
60
72
84
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
3 Deadlift
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
5 Abs
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
55%
65%
75%
%
50%
60%
65%
70%
50%
60%
70%
80%
85%
50%
60%
70%
80%
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Abs
3 day (Wednesday)
1 Bench press
2 Dumbbell fly
3 Deadlift
50%
60%
70%
75%

5 day (Friday)
1 Squat
2 Bench press
3 Abs
week 4
1 day (Monday)
1 Bench press
1 Deadlift
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
5-6-7 day
Competition
94
111
128
100
120
140
160
100
120
140
150
Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period
week 1
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
5
5
4
10
sets
1
2
2
5
1
1
2
6
5
1
1
5
3
weight
85
102
119
136
60
72
84
96
reps
4
4
3
3
6
5
4
3
2
3
4
6
8
10
10
4
4
4
5
sets
1
1
2
5
1
1
2
2
2
2
1
1
1
1
5
1
1
5
5
weight
100
120
140
160
60
72
84
90
96
90
84
78
72
60
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
4
3
10
10
sets
1
1
2
5
1
1
2
6
1
1
5
5
3
weight
60
72
84
96
85
102
119
136
66
78
90
%
50%
60%
reps
3
2
4
6
4
4
3
2
5
sets
2
4
6
5
1
2
2
4
5
weight
100
120
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
2
5
4
3
3
4
4
4
10
10
sets
1
1
2
3
3
1
1
2
5
1
2
4
5
3
weight
60
72
84
96
102
85
102
119
136
66
78
90
%
50%
60%
65%
50%
60%
70%
80%
75%
70%
60%
50%
reps
3
3
2
5
4
3
2
3
4
6
8
10
4
4
3
3
5
sets
1
2
4
1
1
2
3
2
1
1
1
5
1
1
2
5
5
weight
100
120
130
60
72
84
96
90
84
72
60
reps
5
4
3
3
5
4
3
10
5
5
4
10
sets
1
1
2
5
1
1
5
5
1
1
4
3
weight
85
102
119
136
66
78
90
reps
5
4
8
4
4
3
2
5
sets
5
6
5
1
1
2
5
5
weight
reps
5
4
3
3
5
4
3
3
10
5
5
5
10
sets
1
1
2
5
1
1
2
6
5
1
1
5
3
weight
85
102
119
136
60
72
84
96
reps
4
4
3
3
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
4
4
4
5
sets
1
1
2
5
1
1
1
1
1
2
2
2
2
2
1
1
1
1
1
5
1
1
5
5
weight
100
120
140
160
60
66
72
78
84
90
96
102
96
90
84
78
72
66
60
reps
5
4
3
3
2
5
4
3
3
10
6
6
6
6
10
sets
1
1
2
3
3
1
1
2
6
5
1
1
4
6
3
weight
85
102
119
136
145
60
72
84
96
reps
3
3
3
6
6
6
6
4
4
4
4
5
sets
1
2
4
1
1
5
5
1
2
2
4
5
weight
100
120
130
60
72
78
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
reps
5
4
3
3
5
4
3
3
2
3
6
10
10
sets
1
1
2
7
1
1
2
2
3
2
5
5
3
weight
85
102
119
136
60
72
84
96
102
96
%
50%
60%
70%
50%
60%
70%
75%
reps
3
3
2
5
5
5
4
10
4
4
3
3
2
5
sets
1
2
4
1
1
2
5
5
1
1
2
3
3
5
weight
100
120
140
60
72
84
90
reps
5
4
3
3
2
5
4
3
3
6
10
4
3
3
10
sets
1
1
2
3
3
1
1
2
6
5
5
1
1
5
5
weight
85
102
119
136
145
60
72
84
96
reps
4
4
3
2
5
4
4
4
3
3
5
sets
1
1
2
4
5
6
1
1
2
4
5
weight
100
120
140
160
50%
60%
70%
Abs
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
50%
60%
70%

5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
Abs
6 day (Saturday)
Deficit deadlift
Incline Bench press
Dip (with weights)
Deadlift off boxes
60%
70%
80%
90%

week 2
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%

5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
55%
65%
75%
50%
60%
70%
Abs
6 day (Saturday)
Press
Incline Bench press
Dip (with weights)
50%
60%
70%
75%

week 3
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
Abs
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%

5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
50%
60%
65%
Dip (with weights)

Abs
6 day (Saturday)
Deficit deadlift
Bench press
Triceps
Deadlift off boxes
%
50%
60%
65%
50%
60%
65%
60%
70%
80%
85%

week 4
1 day (Monday)
Squat
Bench press
Dip
Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
85%

5 day (Friday)
Squat
Bench press
Dip
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
Abs
6 day (Saturday)
Press
Incline Bench press
Deadlift off boxes
%
50%
60%
70%
80%
60%
70%
80%
90%
85
102
119
100
120
140
120
140
160
180
100
120
140
160
85
102
119
100
120
140
150
85
102
119
100
120
140
85
102
111
120
140
160
170
100
120
140
160
170
94
111
128
120
140
160
180
Sheiko
w eek 1
1 day (Monday)
Bench press
Squat
Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
5
4
10
5
5
sets
1
1
2
5
1
1
2
5
1
1
5
5
5
5
w eight
60
72
84
96
85
102
119
136
66
78
90
%
50%
60%
65%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
3
3
2
5
5
4
3
2
1
2
3
4
5
6
7
8
10
4
3
3
3
2
5
8
sets
1
2
4
1
1
2
2
2
3
2
2
2
1
1
1
1
5
1
1
2
2
4
6
3
w eight
100
120
130
60
72
84
90
96
102
96
90
84
78
72
66
60
reps
5
4
3
2
5
4
3
2
5
5
4
3
3
5
sets
1
1
2
4
1
1
2
6
5
1
1
1
5
5
w eight
94
111
128
145
60
72
84
96
%
50%
60%
70%
75%
50%
60%
65%
70%
80%
90%
100%
reps
3
3
3
3
6
6
6
4
3
3
2
6
10
10
sets
1
1
2
4
1
1
5
1
2
2
3
6
4
4
w eight
100
120
140
150
60
72
78
140
160
180
200
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
2
5
5
5
5
5
sets
1
1
2
5
1
1
2
5
1
1
5
6
5
w eight
60
72
84
96
85
102
119
136
60
72
84
%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
reps
5
4
4
3
2
3
4
5
6
7
8
10
4
4
3
2
5
10
sets
1
1
2
2
3
2
1
1
1
1
1
5
1
1
2
6
6
4
w eight
60
72
84
90
96
90
84
78
72
66
60
reps
5
4
3
3
5
4
3
3
6
6
6
6
10
sets
1
1
2
5
1
1
2
6
5
1
2
3
4
w eight
85
102
119
136
60
72
84
96
reps
5
5
4
3
10
4
3
3
5
8
sets
1
2
4
5
5
2
2
4
6
3
w eight
100
120
140
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
2
5
4
3
10
5
10
sets
1
1
2
5
1
1
2
3
3
1
1
4
5
6
4
w eight
60
72
84
96
85
102
119
136
145
66
78
90
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
65%
75%
85%
reps
4
4
3
2
6
5
4
3
2
1
2
3
4
5
6
7
8
4
4
4
6
10
sets
1
1
2
5
1
1
1
2
2
2
2
2
1
1
1
1
1
1
2
4
6
4
w eight
100
120
140
150
60
72
84
90
96
102
96
90
84
78
72
66
60
130
150
170
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
4
4
4
6
sets
1
1
2
5
1
1
2
6
5
1
1
4
6
w eight
85
102
119
136
60
72
84
96
reps
3
3
3
3
5
5
5
10
4
4
4
6
10
sets
1
1
2
5
1
2
5
5
1
2
4
6
4
w eight
100
120
140
160
60
72
84
reps
5
4
3
3
2
3
5
4
3
3
2
10
5
4
3
8
sets
1
1
2
2
2
2
1
1
2
2
4
5
1
1
5
3
w eight
85
102
119
136
145
136
60
72
84
96
102
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
4
4
3
3
2
5
5
4
5
8
sets
1
1
2
6
1
1
2
3
3
1
1
4
6
4
w eight
60
72
84
96
100
120
140
160
170
66
78
90
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
5
5
5
10
5
10
sets
1
1
2
5
1
1
2
5
1
1
4
5
5
4
w eight
60
72
84
96
85
102
119
136
60
72
84
%
50%
60%
70%
75%
reps
4
4
3
2
5
4
3
3
3
2
1
6
5
sets
1
1
2
4
5
6
1
1
1
3
3
6
5
w eight
100
120
140
150
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
4
3
10
4
5
sets
1
1
2
5
1
1
2
5
1
1
4
5
6
5
w eight
60
72
84
96
85
102
119
136
66
78
90
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
reps
4
4
3
3
6
5
4
3
2
3
4
5
6
7
8
8
4
4
3
4
10
sets
1
1
2
5
1
1
1
2
3
2
1
1
1
1
1
4
1
1
5
6
4
w eight
100
120
140
160
60
72
84
90
96
90
84
78
72
66
60
reps
5
4
3
3
5
4
3
3
8
5
5
5
10
5
sets
1
1
2
5
1
1
2
5
4
1
1
5
5
5
w eight
85
102
119
136
60
72
84
96
reps
6
6
6
4
4
4
3
2
5
10
sets
1
2
4
5
1
1
2
6
6
3
w eight
60
72
78
reps
5
4
3
3
2
1
5
4
3
2
1
2
6
5
4
3
5
sets
1
1
2
2
2
2
1
1
2
2
3
2
3
1
2
4
5
w eight
85
102
119
136
145
153
60
72
84
96
108
96
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
90%
reps
5
5
4
3
2
3
4
6
8
4
4
3
3
2
10
5
6
sets
1
1
2
2
3
2
1
1
1
1
1
2
2
4
5
6
3
w eight
60
72
84
90
96
90
84
72
60
100
120
140
160
180
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
5
4
10
5
sets
1
1
2
5
1
1
2
5
1
1
4
5
6
w eight
60
72
84
96
85
102
119
136
66
78
90
%
50%
60%
65%
reps
3
3
3
4
6
4
4
4
7
10
sets
1
2
5
6
5
1
2
4
6
4
w eight
100
120
130
Dumbbell fly
Bottom up squat
Good morning
3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
85%
Leg press
Abs
5 day (Friday)
Squat
Bench press
Dip (w eighted)
Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

6 day (Saturday)
Bench press
Deadlift off boxes
Leg press
Back extension
Abs
w eek 2
1 day (Monday)
Bench press
Squat
Bench press
Leg press
Good morning
3 day (Wednesday)
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
Bottom up squat
Abs
5 day (Friday)
Squat
Bench press
Dip (w eighted)
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
Back extension
6 day (Saturday)
Incline bench press
Triceps
Deadlift from boxes
%
50%
60%
70%
75%
85%
95%
Leg press
Abs
w eek 3
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Bottom up squat
Back extension
3 day (Wednesday)
Bench press
Deadlift from boxes

Leg press
Back extension
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%
Good m orning (sitting)

6 day (Saturday)
Deadlift off boxes
Bench press
Triceps
Snatch grip rack pull
(slow eccentric)
%
50%
60%
70%
80%
50%
60%
70%
50%
60%
65%
Bottom up squat
Abs
w eek 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
55%
65%
75%
Abs
3 day (Wednesday)
Bench press
Deadlift
Bench press
Leg press
Back extension
5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
Bottom up squat
Back extension
6 day (Saturday)
Press
Incline Bench press
Deadlift off boxes
55%
65%
75%
85%
95%
Leg press
Good morning
w eek 5
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Leg press
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift to knees
50%
60%
70%
Leg press
Back extension
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
Triceps
Good m orning
6 day (Saturday)
Bench press
Dip
Deadlift
%
50%
60%
65%
50%
60%
70%
80%
Bottom up squat
Abs
w eek 6
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
90%
80%
55%
65%
75%
Good morning
3 day (Wednesday)
Bench press
Deadlift
Triceps
Leg press
Abs
5 day (Friday)
Bench press
Squat
Bench press
Dumbbell fly
Leg press
6 day (Saturday)
Deficit deadlift
Incline Bench press
Dip
Snatch grip deadlift
Leg press
Abs
50%
60%
65%
100
120
140
160
170
85
102
119
136
100
120
140
160
85
102
111
150
170
190
94
111
128
100
120
130
94
111
128
110
130
150
170
190
100
120
140
85
102
119
100
120
140
160
94
111
128
100
120
130
Sheiko
week 1
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
5
4
3
3
10
10
sets
1
1
2
4
1
1
2
5
5
1
1
2
4
5
5
weight
94
111
128
145
60
72
84
96
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
2
3
3
3
3
5
5
4
10
10
sets
1
1
2
5
1
1
2
5
1
1
4
5
5
weight
66
78
90
102
100
120
140
160
60
72
84
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
4
5
5
sets
1
1
2
5
1
1
2
6
5
5
5
weight
85
102
119
136
60
72
84
96
%
50%
60%
70%
75%
reps
3
3
3
2
3
10
4
4
3
2
5
8
sets
1
1
2
4
6
5
1
1
2
3
5
4
weight
100
120
140
150
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
5
4
10
8
5
sets
1
1
2
5
1
1
2
5
1
1
4
5
5
5
weight
60
72
84
96
85
102
119
136
66
78
90
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
75%
65%
55%
reps
3
3
3
2
6
5
4
3
2
1
3
5
7
10
4
10
sets
1
1
2
4
1
1
1
2
2
3
1
1
1
5
5
4
weight
100
120
140
150
60
72
84
90
96
102
90
78
66
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
2
10
6
6
6
8
8
sets
1
1
2
5
1
1
2
5
5
1
1
4
5
4
weight
85
102
119
136
60
72
84
96
%
50%
60%
70%
55%
65%
75%
85%
reps
5
4
3
4
4
3
3
10
10
8
sets
1
1
5
1
1
2
4
5
5
4
weight
60
72
84
110
130
150
170
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
5
4
3
2
10
10
8
sets
1
1
2
4
1
1
2
5
1
1
1
5
5
5
4
weight
66
78
90
102
85
102
119
136
60
72
84
96
%
50%
60%
70%
75%
50%
60%
70%
80%
60%
70%
80%
90%
reps
3
3
3
2
5
4
3
3
3
3
3
2
5
8
sets
1
1
2
5
1
1
2
6
1
1
2
3
5
4
weight
100
120
140
150
60
72
84
96
120
140
160
180
%
55%
65%
75%
85%
50%
60%
70%
80%
90%
reps
5
4
3
2
5
4
3
2
1
10
5
4
3
2
5
sets
1
1
2
4
1
1
2
2
3
5
1
1
1
4
5
weight
94
111
128
145
60
72
84
96
108
%
50%
60%
70%
80%
50%
60%
70%
reps
3
3
3
2
5
5
4
4
8
8
10
sets
1
1
2
5
1
1
4
5
5
5
4
weight
100
120
140
160
60
72
84
%
55%
65%
75%
85%
50%
60%
70%
80%
90%
80%
reps
5
4
3
2
5
4
3
2
1
2
6
10
8
sets
1
1
2
5
1
1
2
2
3
2
5
5
5
weight
66
78
90
102
85
102
119
136
153
136
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
3
3
3
3
6
5
4
3
2
3
4
5
6
7
8
9
8
8
sets
1
1
2
5
1
1
1
2
3
1
1
1
1
1
1
1
4
4
weight
100
120
140
160
60
72
84
96
102
96
90
84
78
72
66
60
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
10
4
10
sets
1
1
2
5
1
1
2
6
5
5
5
4
weight
85
102
119
136
60
72
84
96
%
55%
65%
75%
85%
reps
3
3
3
3
4
8
5
5
sets
1
1
2
4
5
5
5
5
weight
110
130
150
170
%
55%
65%
75%
85%
50%
60%
70%
80%
85%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
2
2
5
4
3
3
10
10
8
sets
1
1
2
4
1
1
2
3
3
1
1
1
4
5
5
4
weight
66
78
90
102
85
102
119
136
145
60
72
84
96
%
50%
60%
70%
50%
60%
70%
80%
65%
75%
85%
95%
reps
3
3
2
5
4
3
3
3
3
3
2
4
8
sets
1
2
4
1
1
2
5
1
1
2
3
5
4
weight
100
120
140
60
72
84
96
130
150
170
190
%
50%
60%
70%
80%
55%
65%
75%
85%
reps
5
4
3
3
5
4
3
2
10
5
5
4
6
5
sets
1
1
2
5
1
1
2
5
5
1
1
4
5
5
weight
85
102
119
136
66
78
90
102
reps
3
3
3
3
5
5
5
10
10
8
sets
1
1
2
5
1
1
5
5
5
4
weight
100
120
140
160
60
72
84
50%
60%
70%
80%
Triceps
Back extension
3 day (Wednesday)
Bench press
Deadlift
Bench press
Dumbbell fly
Abs
5 day (Friday)
Squat
Bench press
Dip (weighted)
Leg press
6 day (Saturday)
Incline bench press

Lats
Deadlift off boxes
60%
70%
80%
90%
Squat (deep)
Abs
week 2
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Leg curl
3 day (Wednesday)
Bench press
Dumbbell fly
Squat (deep)
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
50%
60%
65%
Shoulders
Back extension
6 day (Saturday)
Narrow grip bench press
Deadlift from boxes
Triceps
Lats
Abs
week 3
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Bench press
Deadlift from boxes
Squat (deep)
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
50%
60%
70%
80%

6 day (Saturday)
Deadlift
Bench press
Dip
Triceps
Leg extension
Abs
week 4
1 day (Monday)
Bench press
Squat
Dumbbell bench press

Dumbbell fly
Leg curl
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Back extension
5 day (Friday)
Squat
Bench press
Dumbbell fly
Triceps
Squat (deep)
Abs
6 day (Saturday)
Deadlift off boxes
Incline bench press

Dip
Leg press
week 5
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Deficit deadlift
Bench press
Deadlift from boxes
Squat (deep)
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%
Dumbbell bench press

6 day (Saturday)
Deadlift
Bench press
Triceps
Leg extension
Abs
%
50%
60%
70%
80%
50%
60%
70%
85
102
119
136
120
140
160
180
85
102
111
85
102
119
136
94
111
128
Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period
week 1
1 day (Monday)
Squat
Bench press
%
50%
60%
70%
75%
50%
60%
70%
75%
reps
3
3
3
2
3
3
3
2
8
10
sets
1
2
2
3
1
1
2
3
4
3
weight
85
102
119
128
60
72
84
90
%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
reps
3
3
3
2
1
1
3
3
3
2
1
1
3
3
2
2
1
1
sets
1
1
2
2
1
2-3
1
1
2
2
1
2-3
1
1
2
1
1
2-3
weight
85
102
119
136
153
161.5-170
60
72
84
96
108
114-120
100
120
140
160
180
190-200
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
3
10
3
3
3
5
sets
1
1
2
6
1
1
2
6
5
1
1
4
5
weight
85
102
119
136
60
72
84
96
reps
4
4
4
4
6
3
3
3
3
10
sets
1
1
4
6
5
1
1
2
4
5
weight
100
120
140
reps
3
3
3
3
2
3
3
3
2
1
2
8
4
4
4
10
sets
1
1
2
3
3
1
1
2
2
2
2
4
1
1
4
3
weight
85
102
119
136
145
60
72
84
96
108
96
reps
3
3
3
3
2
3
3
3
3
10
3
3
3
5
sets
1
1
2
3
3
1
1
2
5
5
1
1
4
5
weight
100
120
140
160
170
60
72
84
96
reps
3
3
3
3
3
3
3
2
1
10
3
3
2
10
sets
1
1
2
5
1
1
2
2
3
5
1
1
4
3
weight
85
102
119
136
60
72
84
96
102
reps
3
3
3
4
3
3
3
2
5
sets
1
2
5
5
1
1
2
6
5
weight
66
78
90
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
reps
3
3
3
2
1
3
3
3
2
3
3
2
8
4
sets
1
1
2
2
2
1
1
2
5
1
1
4
4
5
weight
60
72
84
96
102
85
102
119
136
66
78
90
%
50%
60%
70%
80%
reps
3
3
3
3
8
3
3
2
2
8
sets
1
2
2
6
4
1
1
2
5
3
weight
60
72
84
96
reps
3
3
3
2
1
3
3
3
2
8
3
3
3
4
sets
1
1
2
2
2
1
1
2
5
4
1
1
4
4
weight
85
102
119
136
145
60
72
84
96
reps
3
4
3
3
3
3
8
sets
5
5
1
2
2
4
4
weight
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
2
6
4
sets
1
2
2
4
1
1
2
5
4
4
weight
85
102
119
136
60
72
84
96
%
50%
60%
70%
80%
reps
3
3
3
2
6
3
2
2
2
8
sets
1
2
2
4
3
1
2
2
4
3
weight
60
72
84
96
%
50%
60%
70%
75%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
2
6
4
sets
1
1
2
3
1
1
2
4
3
4
weight
85
102
119
128
60
72
84
96
%
50%
60%
70%
50%
60%
70%
75%
reps
3
3
2
3
3
2
1
8
sets
1
2
3
1
2
2
2
2
weight
100
120
140
60
72
84
90
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
85
102
119
60
72
84
Dumbbell fly
Abs
3 day (Wednesday)
Squat
Bench press
Deadlift
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%

6 day (Saturday)
Incline Bench press

Dip (with weights)
Deadlift off boxes
%
50%
60%
70%
55%
65%
75%
85%
Abs
week 2
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
80%
50%
60%
70%
Abs
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%
Abs
6 day (Saturday)
Bench press
Dip
Deadlift
%
55%
65%
75%
50%
60%
70%
80%

week 3
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
3 day (Wednesday)
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

6 day (Saturday)
Incline Bench press
Dip
Deadlift
50%
60%
70%
75%
Abs
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
3 day (Wednesday)
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
75%
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
94
111
128
110
130
150
170
85
102
119
110
130
150
94
111
128
100
120
140
160
100
120
140
160
94
111
128
100
120
140
150
100
120
140
150
6 day (Saturday)
Rest
week 5
1 day (Monday)
Deadlift
Bench press
Abs
3 day (Wednesday)
Squat
Bench press
5-6-7 day
Competition
Sheet18
Sheiko
5 Day Monthly training plan #1 of Candidates to MS and CMS in preparation period
week 1
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
95%
reps
5
4
3
3
2
5
4
3
2
1
10
6
5
sets
1
1
2
2
3
1
1
2
2
3
5
5
5
weight
85
102
119
136
153
66
78
90
102
114
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
100
120
130
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
100
120
140
160
180
66
78
90
102
96
84
72
60
reps
5
4
3
sets
1
1
2
weight
85
102
119
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift off boxes
70%
80%
90%
100%
5 Leg press
6 Weighted Extensions
5 day (Friday)
1 Squat
%
50%
60%
70%
Page 69
5
4
6
6
6
140
160
180
200
5
4
6
Sheet18
2 Bench press
3 Dumbbell fly
4 Front Squat
80%
50%
60%
70%
80%
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
3
5
4
3
3
10
5
4
3
8
5
1
1
2
5
5
1
2
4
4
136
60
72
84
96
15
85
94
102
5
8
12
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
100
120
130
100
120
140
160
82
Week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
95%
reps
5
4
3
1
5
4
3
2
1
10
5
4
3
2
6
5
sets
1
1
2
4
1
1
2
7
3
5
1
1
1
5
5
5
weight
94
111
128
145
60
72
84
96
114
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
100
120
130
%
50%
60%
reps
3
3
sets
1
1
weight
100
120
50%
60%
70%
80%
5 Seated dumbbell press

85
102
119
136
5
4
6
4
5
4
3
10
up to here
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
Page 70
Sheet18
2 Bench press
3 Dumbbell fly
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
140
160
180
66
78
90
102
96
84
72
60
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
85
102
119
136
60
72
84
96
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
100
120
130
140
160
180
200
85
94
102
5
4
6
15
5
8
12
100
120
140
160
96
Week 3
1 day (Monday)
1 Squat
%
50%
60%
70%
80%
90%
reps
5
4
3
3
2
Page 71
sets
1
1
2
2
3
weight
85
102
119
136
153
5
4
6
6
6
Sheet18
2 Bench press
55%
65%
75%
85%
95%
5
4
3
2
1
10
6
5
1
1
2
2
3
5
5
5
66
78
90
102
114
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
100
120
130
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
100
120
140
160
180
66
78
90
102
96
84
72
60
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
85
102
119
136
60
72
84
96
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
5 Extensions
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
Page 72
140
160
180
200
85
94
102
5
4
6
15
5
8
12
Sheet18
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
100
120
130
3
2
5
5
5
4
10
4
4
3
3
2
5
2
4
1
1
2
5
5
1
1
2
3
3
5
120
140
60
72
84
90
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
95%
reps
5
4
3
3
2
5
4
3
2
1
10
6
5
sets
1
1
2
2
3
1
1
2
2
3
5
5
5
weight
85
102
119
136
153
66
78
90
102
114
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
100
120
130
%
50%
60%
reps
3
3
sets
1
1
weight
100
120
50%
60%
70%
80%
5 Deep Squat
6 Abs
100
120
140
160
82
2 Bench press
3 Dumbbell fly
4 Deadlift
60%
70%
50%
60%
70%
75%
50%
60%
70%
80%
85%

Week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
Page 73
100
120
140
160
170
5
4
6
6
6
Sheet18
2 Bench press
3 Dumbbell fly
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
140
160
180
66
78
90
102
96
84
72
60
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
85
102
119
136
60
72
84
96
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
100
120
130
140
160
180
200
85
94
102
5
4
6
15
5
8
12
100
120
140
160
82
Week 5
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
90%
55%
reps
5
4
3
3
2
5
Page 74
sets
1
1
2
2
3
1
weight
85
102
119
136
153
66
5
4
6
6
6
Sheet18
65%
75%
85%
95%
4
3
2
1
10
6
5
1
2
2
3
5
5
5
78
90
102
114
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
100
120
130
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
100
120
140
160
180
66
78
90
102
96
84
72
60
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
85
102
119
136
60
72
84
96
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
5 Extensions
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
6 day (Saturday)
Page 75
140
160
180
200
85
94
102
5
4
6
15
5
8
12
Sheet18
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
100
120
130
100
120
140
160
82
Week 6
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
95%
reps
5
4
3
3
2
5
4
3
2
1
10
6
5
sets
1
1
2
2
3
1
1
2
2
3
5
5
5
weight
85
102
119
136
153
66
78
90
102
114
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
100
120
130
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
weight
100
120
140
160
180
66
78
90
102
96
84
72
60
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
70%
80%
90%
Page 76
140
160
180
5
4
6
6
6
Sheet18
100%
2
4
10
4
5
5
200
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
85
102
119
136
60
72
84
96
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
100
120
130
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
85
94
102
5
4
6
15
5
8
12
100
120
140
160
82
Week 7
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
95%
reps
5
4
3
3
2
5
4
3
2
1
10
6
5
sets
1
1
2
2
3
1
1
2
2
3
5
5
5
weight
85
102
119
136
153
66
78
90
102
114
%
50%
60%
65%
reps
2
2
1
4
10
10
sets
3
2
4
5
5
5
weight
100
120
130
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2 Press
3 Dumbbell Bench
4 Incline Curls
Page 77
5
4
6
6
6
Sheet18
5 Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
55%
60%
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
50%
60%
65%
50%
60%
70%
80%
5 Deep Squat
6 Abs
15
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
100
120
140
160
180
66
78
90
102
96
84
72
60
reps
5
4
3
3
5
4
3
3
10
5
4
3
8
sets
1
1
2
5
1
1
2
5
5
1
2
4
4
weight
85
102
119
136
60
72
84
96
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
100
120
130
140
160
180
200
85
94
102
5
4
6
15
5
8
12
100
120
140
160
82
Week 8
1 day (Monday)
1 Squat
%
50%
reps
5
Page 78
sets
1
weight
85
Sheet18
2 Bench press
60%
70%
80%
90%
55%
65%
75%
85%
95%
4
3
3
2
5
4
3
2
1
10
6
5
1
2
2
3
1
1
2
2
3
5
5
5
102
119
136
153
66
78
90
102
114
%
50%
60%
65%
reps
2
2
1
4
10
10
15
sets
3
2
4
5
5
5
5
weight
100
120
130
%
50%
60%
70%
80%
90%
55%
65%
75%
85%
80%
70%
60%
50%
reps
3
3
3
2
1
5
4
3
2
3
5
7
9
10
3
3
3
2
4
10
sets
1
1
2
2
3
1
1
2
3
2
1
1
1
5
1
1
2
4
5
5
weight
100
120
140
160
180
66
78
90
102
96
84
72
60
reps
5
4
3
3
5
4
3
3
10
5
sets
1
1
2
5
1
1
2
5
5
1
weight
85
102
119
136
60
72
84
96
3 Dumbbell fly
4 Deep Squat
2 day (Tuesday)
1 Deficit Deadlift
2
3
4
5
Press
Dumbbell Bench
Incline Curls
Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
70%
80%
90%
100%
5 Leg press
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Front Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
Page 79
4
6
6
6
140
160
180
200
85
5
4
6
15
Sheet18
55%
60%
4
3
8
2
4
4
94
102
50%
60%
65%
3
3
2
4
10
3
3
3
2
6
8
1
2
4
6
5
1
1
2
5
6
4
100
120
130
5 Extensions
6 day (Saturday)
1 Deficit Deadlift

3 Triceps
4 Deadlift
5 Deep Squat
6 Abs
50%
60%
70%
80%
8
12
100
120
140
160
82
Page 80
Sheet18
425
408
714
816
918
5
4
6
4
3
5
4
6
6
6
5
7
9
330
312
540
408
342
6
4
4
600
480
520
3
3
6
4
3
300
360
840
640
540
3
3
6
8
420
480
1080
1600
330
312
540
612
576
420
504
540
425
408
714
Page 81
Sheet18
2040
5
4
6
15
300
288
504
1440
425
748
1224
9265
100
8298
5
4
6
14
3
300
288
504
1344
342
3
6
8
300
720
1040
3
3
6
10
300
360
840
1600
92
13020
6
4
4
600
480
520
3
3
300
360
468
442
765
578
425
408
357
1360
Page 82
Sheet18
5
4
6
6
6
5
7
9
6
4
3
840
640
540
3
3
6
8
420
480
1080
1600
3
6
8
300
720
1040
3
3
6
10
300
360
840
1600
92
13020
330
312
540
612
576
420
504
540
425
408
714
2040
5
4
6
15
300
288
504
1440
425
748
1224
10787
110
9144
425
408
714
816
918
Page 83
Sheet18
5
4
6
4
3
5
4
6
6
6
5
7
9
330
312
540
408
342
6
4
4
600
480
520
3
3
6
4
3
300
360
840
640
540
3
3
6
8
420
480
1080
1600
330
312
540
612
576
420
504
540
425
408
714
2040
5
4
6
15
300
288
504
1440
425
748
1224
Page 84
Sheet18
9265
100
8298
5
5
10
20
300
360
840
1800
3
6
8
300
720
1040
3
3
6
10
300
360
840
1600
92
6
8
13020
720
1120
4
4
6
9
6
400
480
840
1440
1020
6
4
4
600
480
520
3
3
300
360
425
408
714
816
918
5
4
6
4
3
330
312
540
408
342
Page 85
Sheet18
5
4
6
6
6
5
7
9
6
4
3
840
640
540
3
3
6
8
420
480
1080
1600
3
6
8
300
720
1040
3
3
6
10
300
360
840
1600
92
13020
330
312
540
612
576
420
504
540
425
408
714
2040
5
4
6
15
300
288
504
1440
425
748
1224
9265
100
8298
330
425
408
714
816
918
Page 86
Sheet18
4
6
4
3
5
4
6
6
6
5
7
9
312
540
408
342
6
4
4
600
480
520
3
3
6
4
3
300
360
840
640
540
3
3
6
8
420
480
1080
1600
330
312
540
612
576
420
504
540
425
408
714
2040
5
4
6
15
300
288
504
1440
425
748
1224
Page 87
Sheet18
9265
100
8298
5
4
6
4
3
330
312
540
408
342
3
6
8
300
720
1040
3
3
6
10
300
360
840
1600
92
13020
6
4
4
600
480
520
3
3
6
4
3
300
360
840
640
540
3
3
6
420
480
1080
425
408
714
816
918
5
4
6
6
6
5
7
9
330
312
540
612
576
420
504
540
Page 88
Sheet18
8
1600
3
6
8
300
720
1040
3
3
6
10
300
360
840
1600
92
13020
6
4
4
600
480
520
425
408
714
2040
5
4
6
15
300
288
504
1440
425
748
1224
9265
100
8298
5
4
6
4
3
330
312
540
408
342
425
408
714
816
918
Page 89
Sheet18
5
4
6
6
6
5
7
9
3
3
6
4
3
300
360
840
640
540
3
3
6
8
420
480
1080
1600
3
6
8
300
720
1040
3
3
6
10
300
360
840
1600
92
13020
330
312
540
612
576
420
504
540
425
408
714
2040
5
4
6
15
300
288
504
1440
425
748
1224
9265
100
8298
425
Page 90
Sheet18
408
714
816
918
5
4
6
4
3
5
4
6
6
6
5
7
9
330
312
540
408
342
6
4
4
600
480
520
3
3
6
4
3
300
360
840
640
540
3
3
6
8
420
480
1080
1600
330
312
540
612
576
420
504
540
425
408
714
2040
5
4
6
15
300
288
504
1440
425
Page 91
Sheet18
748
1224
9265
100
8298
3
6
8
300
720
1040
3
3
6
10
300
360
840
1600
92
13020
Page 92
WEEK 1
DAY 1 (MON)
reps sets
Squat
Bench Press
Squat
Dumbbell fly
Inc. DB press
FULL
Partial
Raw
55%
55.0
55.0
55.0
65%
65.0
65.0
65.0
3
2
5
4
3
3
5
4
3
2
10
10
2
4
1
1
2
5
1
1
1
4
5
4
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%
75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
75.0
85.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
Squat
bench
deadlift
Bench Press
Floor Press
Lat Pull down
Abs
reps sets
3
1
3
2
4
3
6
10
2
4
5
5
5
4
FULL
50.0
Partial
50.0
Raw
50.0
60%
70%
60.0
70.0
60.0
70.0
60.0
70.0
Squat
Bench Press
Deadlift
Bench Press
Dumbbell fly
Squat with Bands
Good Mornings
WEEK 2
Triceps
Abs
Bench Press
reps sets
3
1
3
1
3
2
3
2
2
4
5
1
4
1
3
2
2
5
10
5
4
5
8
4
%
50%
60%
70%
80%
85%
55%
65%
75%
85%
FULL
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0
Partial
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0
Raw
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0
100
100
100
reps
5
4
3
3
5
4
3
3
5
5
sets
1
1
2
5
1
1
2
6
1
1
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
4
10
10
4
5
3
75%
75.0
75.0
75.0
reps
3
3
3
2
sets
1
1
2
5
%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
80.0
5
5
4
3
3
3
3
3
4
8
1
1
5
5
1
1
2
4
5
3
55%
65%
75%
55.0
65.0
75.0
55.0
65.0
75.0
55.0
65.0
75.0
65%
75%
85%
95%
65.0
75.0
85.0
95.0
65.0
75.0
85.0
95.0
65.0
75.0
85.0
95.0
DAY 5 (SAT)
Dead to Knees
DAY 3 (WED)
Raw Maxes
100
100
100
DAY 4 (FRI)
Squat
%
50%
Partial gear/Partial ROM
100
100
100
CHANGE ONLY THIS BOX!!!!!!!
DAY 2 (TUES)
Dead on box
Full gear
Floor Press
Rev Band DL
Leg Press
Abs
DAY 1 (MON)
Bench Press
Squat
Bench Press
Dumbbell fly
Good Mornings
reps sets
5
1
4
1
3
2
2
2
%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
80.0
1
5
3
1
90%
50%
90.0
50.0
90.0
50.0
90.0
50.0
4
3
2
5
4
3
2
10
5
1
1
4
1
1
1
4
5
5
65%
75%
85%
55%
65%
75%
85%
65.0
75.0
85.0
55.0
65.0
75.0
85.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
0
Full gear
Squat
100
bench
100
deadlift
100
Incline Bench
Floor Press
Lat Pull Down
Abs
reps sets
3
1
2
2
1
5
4
6
3
6
8
%
55%
65%
75%
FULL
55.0
65.0
75.0
Partial
55.0
65.0
75.0
Raw
55.0
65.0
75.0
DAY 4 (FRI)
Bench Press
reps
5
4
3
2
1
2
5
sets
1
1
2
2
3
2
1
%
50%
60%
70%
80%
90%
80%
50%
FULL
50.0
60.0
70.0
80.0
90.0
80.0
50.0
Partial
50.0
60.0
70.0
80.0
90.0
80.0
50.0
Raw
50.0
60.0
70.0
80.0
90.0
80.0
50.0
1
2
6
6
5
3
60%
70%
80%
60.0
70.0
80.0
60.0
70.0
80.0
60.0
70.0
80.0
Floor Press
Dumbbell fly
Abs
4
3
2
2
10
8
reps
3
sets
1
%
55%
FULL
55.0
Partial
55.0
Raw
55.0
3
3
2
4
4
4
10
4
4
5
1
2
5
1
1
5
5
1
4
5
65%
75%
85%
55%
65%
75%
65.0
75.0
85.0
55.0
65.0
75.0
65.0
75.0
85.0
55.0
65.0
75.0
65.0
75.0
85.0
55.0
65.0
75.0
50%
60%
50.0
60.0
50.0
60.0
50.0
60.0
Squat
DAY 5 (SAT)
5
5
4
Deadlift
DAY 3 (WED)
Deadlifts
Bench Press
Dumbbell fly
Rev Band DL
Good Mornings
WEEK 3
DAY 1 (MON)
reps sets
3
1
3
1
3
2
2
2
1
3
5
1
4
2
3
2
3
5
10
5
4
1
4
2
4
4
8
4
Raw Maxes
100.0
100.0
100.0
DO NOT TYPE HERE!!!!
DAY 2 (TUES)
Dead on Box

100
100
100
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
80.0
90.0
50.0
60.0
70.0
80.0
65%
75%
85%
65.0
75.0
85.0
65.0
75.0
85.0
65.0
75.0
85.0
Bench Press
Triceps
Deadlift
Good Mornings
Squat
Bench Press
Squat
Dumbbell fly
Good Mornings
reps sets
5
1
4
1
3
2
%
55%
65%
75%
FULL
55.0
65.0
75.0
Partial
55.0
65.0
75.0
Raw
55.0
65.0
75.0
2
5
4
3
5
1
1
2
85%
50%
60%
70%
85.0
50.0
60.0
70.0
85.0
50.0
60.0
70.0
85.0
50.0
60.0
70.0
3
5
4
3
3
10
8
6
1
1
1
4
5
4
80%
50%
60%
70%
80%
80.0
50.0
60.0
70.0
80.0
80.0
50.0
60.0
70.0
80.0
80.0
50.0
60.0
70.0
80.0
0
Full gear
Squat
100
bench
100
deadlift
100
DAY 4 (FRI)
Squat
DAY 2 (TUES)
Bench Press
Floor Press
Squat with Bands
Good Mornings
reps sets
3
2
3
2
2
6
5
1
4
3
3
4
5
2
4
5
5
5
%
50%
60%
65%
55%
FULL
50.0
60.0
65.0
55.0
Partial
50.0
60.0
65.0
55.0
Raw
50.0
60.0
65.0
55.0
65%
75%
65.0
75.0
65.0
75.0
65.0
75.0
Dumbbell fly
Lat Pull Down
Good Mornings
DAY 3 (WED)
Dead to knees
Bench Press
Deadlift
Incline Bench
Good Mornings
%
50%
60%
70%
75%
50%
60%
70%
80%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
75.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
reps sets
5
1
%
55%
FULL
55.0
Partial
55.0
Raw
55.0
WEEK 4
DAY 1 (MON)
Squat
reps
5
5
5
4
5
sets
1
1
1
4
1
%
50%
60%
70%
75%
50%
FULL
50.0
60.0
70.0
75.0
50.0
Partial
50.0
60.0
70.0
75.0
50.0
Raw
50.0
60.0
70.0
75.0
50.0
4
3
3
10
5
8
1
2
7
5
5
4
60%
70%
80%
60.0
70.0
80.0
60.0
70.0
80.0
60.0
70.0
80.0
reps
3
3
3
sets
1
1
2
%
50%
60%
70%
FULL
50.0
60.0
70.0
Partial
50.0
60.0
70.0
Raw
50.0
60.0
70.0
3
2
5
5
4
4
7
4
4
10
4
2
4
1
2
5
1
1
2
4
5
5
80%
85%
55%
65%
75%
60%
70%
80%
90%
80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0
80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0
80.0
85.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0
DAY 5 (SAT)
Deadlift
reps sets
3
1
3
1
3
2
3
4
5
1
4
1
3
2
3
2
3
1
3
1
3
1
3
5
4
5
5
5
Raw Maxes
100.0
100.0
100.0
Bench Press
Dead on box

100
100
100
Bench Press
Rev Band DL
Triceps
Squats with Bands
Bench Press
4
3
2
5
1
2
4
1
65%
75%
85%
50%
65.0
75.0
85.0
50.0
65.0
75.0
85.0
50.0
65.0
75.0
85.0
50.0
1
2
6
5
60%
70%
80%
60.0
70.0
80.0
60.0
70.0
80.0
60.0
70.0
80.0
Dumbbell fly
4
3
3
10
5
4
3
3
8
1
2
1
4
5
50%
60%
70%
80%
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
Squat
Good Mornings
0
Full gear
Squat
100
bench
100
deadlift
100
DAY 4 (FRI)
Squat
Bench Press
Floor Press
Lat Pull Down
Abs
reps sets
3
1
3
1
2
2
1
3
2
6
5
5
8
3
%
50%
60%
70%
75%
FULL
50.0
60.0
70.0
75.0
Partial
50.0
60.0
70.0
75.0
Raw Maxes
100.0
100.0
100.0
DAY 2 (TUES)
Dead on box

100
100
100
Raw
50.0
60.0
70.0
75.0
Dumbbell fly
Abs
reps
5
4
3
sets
1
1
2
%
50%
60%
70%
FULL
50.0
60.0
70.0
Partial
50.0
60.0
70.0
Raw
50.0
60.0
70.0
3
5
4
3
3
2
3
10
8
6
1
1
2
2
3
3
5
4
80%
50%
60%
70%
80%
85%
80%
80.0
50.0
60.0
70.0
80.0
85.0
80.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0
reps
3
3
3
2
3
5
4
4
4
4
sets
1
1
2
5
5
6
1
1
4
5
%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
80.0
50%
60%
65%
50.0
60.0
65.0
50.0
60.0
65.0
50.0
60.0
65.0
DAY 5 (SAT)
DAY 3 (WED)
Deadlift
Bench Press
Rev Band DL
Good Mornings
reps sets
3
1
3
1
3
2
3
2
2
4
5
1
4
1
3
2
3
2
2
2
3
1
3
1
3
2
3
2
2
2
2
2
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
65%
75%
85%
95%
105%
FULL
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0
85.0
95.0
105.0
Partial
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0
85.0
95.0
105.0
Raw
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
90.0
65.0
75.0
85.0
95.0
105.0
reps sets
5
1
4
1
3
2
%
55%
65%
75%
FULL
55.0
65.0
75.0
Partial
55.0
65.0
75.0
Raw
55.0
65.0
75.0
WEEK 5
DAY 1 (MON)
Squat
Dead to Knees
Floor Press
Dumbell OHP
Deadlift
Leg Press
2
5
4
3
3
4
1
1
2
6
Dumbbell fly
10
Squat
5
4
3
2
5
10
1
1
1
4
5
4
Bench Press
Good Mornings
Abs
85%
50%
60%
70%
80%
85.0
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
85.0
50.0
60.0
70.0
80.0
50%
60%
70%
80%
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
Bench Press
Lat Pull Down

Good Mornings
Raw Maxes
100.0
100.0
100.0
%
50%
60%
70%
55%
65%
75%
FULL
50.0
60.0
70.0
55.0
65.0
75.0
Partial
50.0
60.0
70.0
55.0
65.0
75.0
Raw
50.0
60.0
70.0
55.0
65.0
75.0
DAY 4 (FRI)
Bench Press
Squat
reps sets
3
1
3
2
2
5
3
1
3
2
3
5
6
5
8
4

100
100
100
DAY 2 (TUES)
Dead on box
0
Full gear
Squat
100
bench
100
deadlift
100
Bench Press
Dumbbell fly
Leg Presses
reps
5
4
3
3
sets
1
1
2
5
%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
80.0
5
4
3
3
5
5
5
10
10
1
1
2
6
1
1
4
5
5
50%
60%
70%
80%
50%
60%
70%
50.0
60.0
70.0
80.0
50.0
60.0
70.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
reps
3
3
3
2
3
2
10
sets
1
1
2
6
5
5
5
%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
80.0
DAY 3 (WED)
reps sets
Deadlift
Bench Press
Dumbbell fly
Rev Band DL
Abs
3
3
3
2
5
4
3
3
2
10
3
3
3
3
2
8
1
1
2
4
1
1
2
2
4
5
1
1
2
2
3
4
FULL
Partial
Raw
55%
65%
75%
85%
50%
60%
70%
80%
85%
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0
55.0
65.0
75.0
85.0
50.0
60.0
70.0
80.0
85.0
60%
70%
80%
90%
100%
60.0
70.0
80.0
90.0
100.0
60.0
70.0
80.0
90.0
100.0
60.0
70.0
80.0
90.0
100.0
DAY 5 (SAT)
Deadlift
Incline Bench
Floor Press
Triceps
WEEK 1
0
Full gear Partial gear/Partial ROM
Squat
100
100
DAY 1 (MON)
bench
deadlift
reps sets
Squat
Bench Press
Dumbbell fly
Triceps
Good morning (Standing)
3
3
3
2
1
3
3
3
2
1
10
8
8
1
1
2
2
3
1
1
2
2
3
5
5
4
FULL
Partial
Raw
50%
60%
70%
80%
90%-95%
50%
60%
70%
80%
90%-95%
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
90 - 95
100
100
100
100

DAY 4 (FRI)
Squat
Bench Press
Floor Press
Dumbbell fly
DAY 2 (TUES)
100
100
Raw Maxes
100
reps
3
3
3
2
3
3
3
2
3
3
8
sets
1
1
2
6
1
1
2
3
2
5
4
reps
3
3
2
3
3
3
2
8
3
3
3
2
8
sets
1
2
4
1
1
2
5
4
1
1
2
5
3
%
50%
60%
70%
80%
55%
65%
75%
85%
80%
FULL
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0
Partial
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0
Raw
50.0
60.0
70.0
80.0
55.0
65.0
75.0
85.0
80.0
%
50%
60%
70%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
50.0
60.0
70.0
80.0
50%
60%
70%
80%
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
REST!
DAY 5 (SAT)
DAY 3 (WED)
Deadlift
Bench Press
Dead to Knees
Abs
reps sets
%
3
1
50%
3
1
60%
3
2
70%
2
2
80%
1
3 90%-95%
3
1
50%
3
1
60%
3
1
70%
3
6
80%
3
1
65%
3
2
75%
3
4
85%
8
3
FULL
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
65
75
85
Partial
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
65
75
85
Raw
50.0
60.0
70.0
80.0
90 - 95
50.0
60.0
70.0
80.0
65
75
85
Deads on blocks
Bench Press
Dumbbell fly
Deadlifts
Abs
0
Squat
100
100
WEEK 2
bench
deadlift
100
100
100
100
Raw Maxes
100
100
100
DAY 1 (MON)
DAY 4 (FRI)
Bench Press
Squat
Bench Press
Dumbbell fly
Good Mornings (sitting)
reps sets
3
1
3
1
3
2
2
4
3
1
3
1
3
2
2
3
3
2
3
1
3
1
3
1
3
4
8
4
8
3
%
55%
65%
75%
85%
55%
65%
75%
85%
80%
50%
60%
70%
80%
FULL
55.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
80.0
50
60
70
80
Partial
55.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
80.0
50
60
70
80
Raw
55.0
65.0
75.0
85.0
55.0
65.0
75.0
85.0
80.0
50
60
70
80
Bench Press
Squat
Bench Press
Dumbbell fly
reps
3
3
3
2
3
3
3
3
3
3
3
8
5
sets
1
1
2
5
1
1
2
5
1
1
4
4
4
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0
Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0
Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
55.0
65.0
75.0
reps
3
3
3
3
3
3
4
8
sets
FULL
Partial
Raw
1
1
2
5
5
5
4
3
50%
60%
70%
80%
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
DAY 5 (SAT)
DAY 2 (TUES)
REST!
DAY 3 (WED)
Bench Press
Deadlifts
Floor Press
Abs
Deadlift
reps sets
3
1
3
1
3
2
3
6
3
1
3
2
3
2
3
3
2
3
3
2
2
5
8
3
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0
Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0
Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0
Incline Dumbell Press

Floor Press
Leg Press
Abs
WEEK 3
DAY 1 (MON)
Squat
Bench Press
Dumbbell fly
Leg Press
4
8
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
Squat
Bench Press
Dumbbell fly
Good Mornings (standing)
Deadlift
REST
DAY 3 (WED)
Deadlifts
Floor Press
Abs
100
100
bench
deadlift
100
100
100
100
100
100
reps sets
3
1
3
1
3
2
3
2
2
2
3
3
3
1
3
1
3
2
2
2
1
3
2
3
2
4
8
3
reps
3
3
3
2
3
3
3
2
10
4
sets
1
1
2
5
1
1
2
5
5
4
%
50%
60%
70%
80%
50%
60%
70%
80%
FULL
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
Partial
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
Raw
50.0
60.0
70.0
80.0
50.0
60.0
70.0
80.0
reps
3
3
sets
FULL
Partial
Raw
1
1
50%
60%
50.0
60.0
50.0
60.0
50.0
60.0
3
2
3
3
3
4
4
4
4
6
8
2
5
1
1
4
1
1
2
4
4
3
70%
80%
55%
65%
75%
60%
70%
80%
90%
70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0
70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0
70.0
80.0
55.0
65.0
75.0
60.0
70.0
80.0
90.0
DAY 5 (SAT)
4
3
DAY 2 (TUES)
Bench Press
Raw Maxes
100
DAY 4 (FRI)
reps sets
3
1
3
1
3
2
2
2
1
3
2
2
3
1
3
1
3
2
3
6
8
4
Squat
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
80%
FULL
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0
Partial
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0
Raw
50.0
60.0
70.0
80.0
85.0
80.0
50.0
60.0
70.0
80.0
85.0
80.0
Bench Press
Rev Band DL
Good mornings (sitting)

Abs
WEEK 4
0
Squat
100
100
DAY 1 (MON)
bench
deadlift
Squat
Bench Press
Dumbbell fly
Good Mornings
reps sets
3
1
3
1
3
2
2
5
3
1
3
3
3
6
4
1
2
5
3
4
%
50%
60%
70%
80%
50%
FULL
50.0
60.0
70.0
80.0
50.0
Partial
50.0
60.0
70.0
80.0
50.0
Raw
50.0
60.0
70.0
80.0
50.0
60%
70%
80%
60.0
70.0
80.0
60.0
70.0
80.0
60.0
70.0
80.0
Bench Press
DAY 3 (WED)
Dumbbell fly
Deadlifts
Abs
reps sets
3
1
3
1
3
2
8
3
3
3
2
8
2
5
4
1
1
2
4
3
%
50%
60%
FULL
50.0
60.0
Partial
50.0
60.0
Raw
50.0
60.0
70%
80%
70.0
80.0
70.0
80.0
70.0
80.0
50%
60%
70%
75%
50.0
60.0
70.0
75.0
50.0
60.0
70.0
75.0
50.0
60.0
70.0
75.0
100
100
DAY 4 (FRI)
DAY 2 (TUES)
Bench Press
100
100
Squat
REST
100
100
Raw Maxes
100
Good Mornings (standing)
DAY 5 (SAT)
REST
reps
3
3
3
sets
1
1
2
%
50%
60%
70%
FULL
50.0
60.0
70.0
Partial
50.0
60.0
70.0
Raw
50.0
60.0
70.0
2
3
3
5
1
1
75%
50%
60%
75.0
50.0
60.0
75.0
50.0
60.0
75.0
50.0
60.0
3
2
1
6
2
2
3
3
70%
75%
80%
70.0
75.0
80.0
70.0
75.0
80.0
70.0
75.0
80.0
WEEK 5
DAY 1 (MON)
Bench Press
Deadlifts
Good Mornings
reps sets
3
1
%
50%
FULL
50.0
Partial
50.0
Raw
50.0
3
2
1
1
2
3
60%
70%
75%
60.0
70.0
75.0
60.0
70.0
75.0
60.0
70.0
75.0
3
3
1
2
50%
60%
50.0
60.0
50.0
60.0
50.0
60.0
2
5
4
3
70%
70.0
70.0
70.0
DAY 2 (TUES)
DAY 3 (WED)
Bench Press
reps sets
3
1
3
2
2
3
3
1
3
2
2
3
%
50%
60%
70%
50%
60%
70%
FULL
50.0
60.0
70.0
50.0
60.0
70.0
Partial
50.0
60.0
70.0
50.0
60.0
70.0
Raw
50.0
60.0
70.0
50.0
60.0
70.0
Raw Maxes
100
100
100

DAY 4 (FRI)
REST
DAY 5 (SAT)
CONTEST!!!!
REST
Squat
0
Squat
100
100
bench
100
100
deadlift
100
100

Sheiko 100

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Enter your maxes here:

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

3 Bench press (long pause)

2 Bench press (long pause)

2 Bench press (long pause)

3 Bench press (long pause)

2 Incline Bench press

6 Good morning (standing)

2 Incline Bench press

4 Dumbbell triceps extension

6 Good morning (standing)

6 Good morning (standing)

2 Incline Bench press

4 Good morning (sitting)

6 Good morning (standing)

5 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

5 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

6 Good morning (sitting)

6 Good morning (standing)

6 Good morning (standing)

2 Incline Bench press

3 Deadlift from boxes

6 Good morning (sitting)

Good morning (standing)

Push-up (wide grip)

Good morning (standing)

Good morning (sitting)

Good morning (standing)

Good morning (standing)

Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

4 Good morning (standing)

Good morning (standing)

Good morning (sitting)

Good morning (standing)

Good morning (sitting)

Good morning (sitting)

Dip (with weights)

Good morning (standing)

Good morning (standing)

Good morning (sitting)

Good morning (sitting)

Deadlift from boxes

Good m orning (sitting)