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Squat 435
Bench 245
Deadlift 450
Volume Calculations

Reps Poundage
MS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 27188 24868 30060 82115
2 86 127 70 283 25622 21119 21150 67891
3 131 200 114 445 38150 32022 35955 106126
4 88 106 94 288 27275 18326 30330 75931
Total 397 583 375 1355 118233 96334 117495 332062
339
MS Prep2 Squat Bench Dead Squat Bench Dead
1 80 204 90 374 24686 33381 29430 87498
2 91 163 83 337 26144 26803 27180 80127
3 84 191 107 382 25796 31446 33750 90991
4 85 148 69 302 26013 25186 22185 73384
5 95 186 78 359 28362 30000 24165 82527
6 85 148 69 302 26013 25186 22185 73384
Total 520 1040 496 2056 157013 172002 158895 487911
347 343
MS Prep3 Squat Bench Dead Squat Bench Dead
1 80 114 67 261 24556 19514 21780 65850
2 91 148 46 285 26274 24500 14850 65624
3 73 126 62 261 22250 21278 20070 63599
4 51 127 51 229 15356 21180 17010 53546
5 83 137 62 282 25274 23447 20340 69060
Total 378 652 288 1318 113709 109919 94050 317678
264
MS Comp Squat Bench Dead Squat Bench Dead
1 82 67 63 212 24795 11613 19980 56388
2 92 92 69 253 28058 15986 22275 66319
3 58 87 47 192 17618 14994 14580 47192
4 41 65 19 125 12050 11050 5715 28814
5 15 30 15 60 4046 4582 4185 12812
Total 288 341 213 842 86565 58224 66735 211524

#29 Squat Bench Dead Squat Bench Dead

1 74 108 55 237 21206 17236 17685 56127
2 101 106 52 259 28145 16795 16695 61634
3 77 100 48 225 23990 17518 14670 56178
4 90 140 30 260 25230 23153 9990 58373
Total 342 454 185 981 98571 74701 59040 232312

#30 Squat Bench Dead Squat Bench Dead

1 119 180 63 362 35192 29106 20700 84998
2 89 133 59 281 25622 21768 18270 65660
3 106 220 60 386 31277 35905 20363 87544
4 83 119 26 228 25274 20115 8325 53713
Total 397 652 208 1257 117363 106894 67658 291914

#31 Squat Bench Dead Squat Bench Dead

1 134 182 51 367 38672 29106 16110 83888
 2 88 98 44 230 25404 16256 13388 55047
3 81 227 42 350 24447 36615 13680 74742
4 86 85 18 189 25578 14676 5625 45879
Total 389 592 155 1136 114101 96653 48803 259556

#32 Squat Bench Dead Squat Bench Dead

1 59 60 13 132 17270 10204 4140 31614
2 77 102 41 220 23468 17640 12645 53753
3 41 63 25 129 12137 10743 7560 30440
4 15 32 15 62 4046 4949 4275 13270
Total 192 257 94 543 56920 43537 28620 129076

#37 Squat Bench Dead Squat Bench Dead

1 74 142 70 286 21206 21548 21060 63814
2 93 113 57 263 27753 18155 17033 62940
3 109 162 63 334 32190 25799 20160 78149
4 83 118 26 227 25230 19870 8325 53425
Total 359 535 216 1110 106379 85370 66578 258327

#39 Squat Bench Dead Squat Bench Dead

1 70 82 46 198 20162 13144 14670 47977
2 102 111 52 265 27710 17799 15975 61484
3 58 100 40 198 18205 17518 12240 47962
4 90 140 30 260 25230 23153 9990 58373
Total 320 433 168 921 91307 71614 52875 215795

#40 Squat Bench Dead Squat Bench Dead

1 80 188 59 327 24425 30503 20070 74998
2 93 125 41 259 27710 20874 12105 60689
3 78 158 55 291 23882 25970 18653 68504
4 136 145 62 343 40412 23839 19598 83848
Total 387 616 217 1220 116428 101185 70425 288038
Intensity/Average %
Squat Bench Dead
67.9% 67.7% 68.9%
68.5% 67.9% 67.1%
66.9% 65.4% 70.1%
71.3% 70.6% 71.7%
68.5% 67.4% 69.6%

Squat Bench Dead

70.9% 66.8% 72.7%
66.0% 67.1% 72.8%
70.6% 67.2% 70.1%
70.4% 69.5% 71.4%
68.6% 65.8% 68.8%
70.4% 69.5% 71.4%
69.4% 67.5% 71.2%

Squat Bench Dead

70.6% 69.9% 72.2%
66.4% 67.6% 71.7%
70.1% 68.9% 71.9%
69.2% 68.1% 74.1%
70.0% 69.9% 72.9%
69.2% 68.8% 72.6%

Squat Bench Dead

69.5% 70.7% 70.5%
70.1% 70.9% 71.7%
69.8% 70.3% 68.9%
67.6% 69.4% 66.8%
62.0% 62.3% 62.0%
69.1% 69.7% 69.6%

Squat Bench Dead

65.9% 65.1% 71.5%
64.1% 64.7% 71.3%
71.6% 71.5% 67.9%
64.4% 67.5% 74.0%
66.3% 67.2% 70.9%

Squat Bench Dead

68.0% 66.0% 73.0%
66.2% 66.8% 68.8%
67.8% 66.6% 75.4%
70.0% 69.0% 71.2%
68.0% 66.9% 72.3%

Squat Bench Dead

66.3% 65.3% 70.2%
66.4% 67.7% 67.6%
69.4% 65.8% 72.4%
68.4% 70.5% 69.4%
67.4% 66.6% 70.0%

Squat Bench Dead

67.3% 69.4% 70.8%
70.1% 70.6% 68.5%
68.0% 69.6% 67.2%
62.0% 63.1% 63.3%
68.2% 69.1% 67.7%

Squat Bench Dead

65.9% 61.9% 66.9%
68.6% 65.6% 66.4%
67.9% 65.0% 71.1%
69.9% 68.7% 71.2%
68.1% 65.1% 68.5%

Squat Bench Dead

66.2% 65.4% 70.9%
62.5% 65.5% 68.3%
72.2% 71.5% 68.0%
64.4% 67.5% 74.0%
65.6% 67.5% 69.9%

Squat Bench Dead

70.2% 66.2% 75.6%
68.5% 68.2% 65.6%
70.4% 67.1% 75.4%
68.3% 67.1% 70.2%
69.2% 67.0% 72.1%
 Sheiko
Monthly training plan #29

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 2 147
70% 3 2 172
75% 3 5 184
2 Squat 50% 5 1 218
60% 5 2 261
70% 5 5 305
3 Bench press 50% 5 1 123
60% 5 1 147
70% 4 4 172
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
60% 3 2 270
70% 3 2 315
75% 3 4 338
2 Incline Bench press 6 4
3 Dip 5 5
4 Deadlift from boxes 55% 4 1 248
65% 4 1 293
75% 4 2 338
85% 3 4 383
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 5 1 147
70% 4 1 172
75% 3 2 184
80% 2 2 196
75% 3 2 184
70% 4 1 172
60% 6 1 147
50% 8 1 123
2 Dumbbell fly 10 5
3 Squat 50% 5 1 218
60% 4 2 261
70% 3 2 305
75% 3 5 326
4 Good morning (sitting) 5 5
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 45% 3 2 196
55% 3 2 239
60% 2 4 261
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
60% 3 1 270
70% 3 2 315
75% 2 4 338
2 Bench press 50% 6 1 123
60% 6 2 147
65% 6 4 159
3 Dumbbell fly 10 5
4 Deadlift from boxes 55% 4 1 248
65% 4 1 293
75% 4 2 338
80% 4 4 360
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 2 196
75% 3 1 184
65% 5 1 159
55% 7 1 135
3 Dumbbell fly 10 5
4 Squat 50% 5 1 218
60% 5 2 261
70% 4 4 305
5 Good morning (standing) 5 5
week 3
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 239
65% 4 1 283
75% 3 2 326
85% 2 4 370
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 3 1 218
60% 3 1 261
70% 3 1 305
80% 3 4 348
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 2 225
60% 3 2 270
65% 3 4 293
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 3 196
85% 2 2 208
80% 3 2 196
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 4 1 270
70% 4 2 315
80% 3 2 360
90% 2 3 405
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 6 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 7 196
3 Dumbbell fly 10 5
4 Press 4 5
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 55% 5 1 135
65% 5 1 159
75% 4 5 184
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 174
50% 4 2 218
60% 3 3 261
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 3 208
2 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 3 2 360
85% 2 3 383
80% 2 3 360
3 Bench press 50% 5 1 123
60% 5 1 147
70% 5 4 172
4 Dumbbell fly 10 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 6 348
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 2 172
80% 3 2 196
85% 2 2 208
80% 3 2 196
70% 4 1 172
60% 6 1 147
50% 8 1 123
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Monthly training plan #30

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 2 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
3 Bench press 50% 5 1 123
60% 5 1 147
70% 5 5 172
4 Dumbbell fly 10 5
5 Squat 55% 5 1 239
65% 4 1 283
75% 3 5 326
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 225
60% 4 2 270
70% 3 2 315
80% 3 5 360
2 Bench press 50% 5 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 2 196
85% 1 2 208
80% 2 2 196
75% 3 2 184
70% 4 1 172
65% 6 1 159
60% 8 1 147
55% 10 1 135
50% 12 1 123
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 270
70% 4 2 315
80% 3 3 360
90% 2 4 405
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
 60% 4 2 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 2 147
70% 3 2 172
80% 2 6 196
3 Dip 6 5
4 Squat 50% 5 1 218
60% 5 2 261
70% 4 4 305
5 French press 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 2 261
70% 3 2 305
80% 2 2 348
90% 1 3 392
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 6 196
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 4 348
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 225
60% 4 2 270
70% 3 2 315
75% 3 4 338
2 Bench press 50% 5 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 2 196
75% 3 2 184
70% 5 2 172
60% 7 1 147
50% 9 1 123
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 225
60% 4 1 270
 70% 3 2 315
80% 3 5 360
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 2 147
70% 3 2 172
80% 2 5 196
2 Squat 50% 5 1 218
60% 5 2 261
70% 5 5 305
3 Bench press 55% 4 1 135
65% 3 1 159
75% 2 5 184
4 Dip 8 5
5 Leg Press 6 5
6 Good morning (sitting) 6 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 2 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
3 Squat 50% 6 1 218
60% 6 1 261
65% 6 4 283
4 Bench press 55% 5 1 135
65% 5 2 159
75% 4 4 184
5 Dumbbell fly 10 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 3 360
85% 2 3 383
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 2 196
85% 1 2 208
 80% 2 2 196
75% 3 2 184
70% 5 1 172
65% 7 1 159
60% 9 1 147
55% 11 1 135
50% 13 1 123
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 293
75% 5 2 338
85% 4 4 383
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 2 348
85% 2 3 370
80% 3 3 348
3 Bench press 50% 5 1 123
60% 5 2 147
70% 5 5 172
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 2 348
85% 2 2 370
90% 1 2 392
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 2 208
80% 3 2 196
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
 80% 2 4 348
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 3 208
2 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 2 360
85% 2 3 383
3 Bench press 55% 5 1 135
65% 5 1 159
75% 4 4 184
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 6 348
2 Bench press 50% 5 1 123
60% 5 1 147
70% 5 5 172
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Monthly training plan #31

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 4 208
2 Squat 50% 5 1 218
60% 5 2 261
70% 2,4,6,8,7,5,3 1 305
3 Bench press 50% 6 1 123
60% 6 2 147
65% 6 4 159
4 Dumbbell fly 10 5
5 Squat 50% 5 1 218
60% 5 2 261
65% 4 4 283
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 225
60% 4 2 270
70% 4 4 315
2 Bench press 50% 5 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 2 196
85% 1 2 208
80% 2 2 196
75% 3 2 184
70% 4 1 172
65% 6 1 159
60% 8 1 147
55% 10 1 135
50% 12 1 123
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 270
70% 4 1 315
80% 3 2 360
90% 2 4 405
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
 70% 3 2 305
80% 3 2 348
85% 2 3 370
2 Bench press 50% 5 1 123
60% 4 2 147
70% 3 2 172
80% 2 6 196
3 Dip 6 5
4 Squat 55% 5 1 239
65% 5 1 283
75% 4 4 326
5 French press 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 2 196
90% 1 3 221
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 5 348
3 Bench press 55% 5 1 135
65% 5 1 159
75% 5 4 184
4 Dumbbell fly 10 5
5 Leg press 6 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 225
60% 3 2 270
65% 3 4 293
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 2 196
85% 1 2 208
75% 3 1 184
65% 5 1 159
55% 7 1 135
3 Dumbbell fly 10 5
4 Deadlift 55% 3 1 248
65% 3 2 293
75% 3 2 338
85% 2 4 383
5 Lunge 5 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 2 348
85% 2 4 370
2 Incline Bench press 4 6
3 Squat 50% 6 1 218
60% 6 1 261
65% 6 4 283
4 Triceps 10 5
5 Back extension 10 4

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
60% 5 1 261
70% 5,8,3,6,2,7,4 1 305
3 Bench press 55% 5 1 135
65% 5 1 159
70% 5 5 172
4 Dumbbell fly 10 5
5 Lunge 5 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 2 4 360
2 Bench press 50% 8 1 123
55% 7 1 135
60% 6 1 147
65% 5 1 159
70% 4 1 172
75% 3 2 184
80% 2 2 196
85% 1 2 208
80% 2 2 196
75% 3 1 184
70% 4 1 172
65% 6 1 159
60% 8 1 147
 55% 10 1 135
50% 12 1 123
3 Deadlift from boxes 60% 4 1 270
70% 4 1 315
80% 3 2 360
90% 2 3 405
4 Leg press 5 5
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 2 348
85% 2 3 370
80% 3 3 348
3 Bench press 50% 5 1 123
60% 5 2 147
70% 5 5 172
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 2 348
90% 1 3 392
80% 2 2 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 4 208
3 Dumbbell fly 10 5
4 Dip 8 5
5 Lunge 5 5
6 Back extension 10 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 2 196
90% 1 3 221
 80% 2 2 196
2 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 2 2 360
90% 1 2 405
3 Dumbbell fly 10 5
4 Leg press 5 6
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 55% 5 1 135
65% 5 1 159
75% 4 5 184
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 218
60% 5 1 261
70% 5 4 305
6 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #32

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 218
60% 3 1 261
70% 3 2 305
75% 2 3 326
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
75% 2 3 184
3 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 218
60% 3 2 261
70% 2 2 305
80% 2 1 348
90% 1 1 392
100%-105% 1 2-3 435-456.75
2 Bench press 50% 3 1 123
60% 3 1 147
70% 2 2 172
80% 2 1 196
90% 1 1 221
100%-105% 1 2-3 245-257.25
3 Deadlift 50% 3 1 225
60% 2 1 270
70% 2 2 315
80% 1 1 360
90% 1 1 405
100%-105% 1 2-3 450-472.5

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 218
60% 3 2 261
70% 3 2 305
75% 2 4 326
2 Bench press 55% 3 1 135
65% 3 2 159
75% 3 6 184
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5
5 Abs 10 3

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 218
 60% 3 2 261
70% 3 2 305
80% 2 4 348
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 3 5 196
3 Dumbbell fly 8 4
4 Squat 55% 3 1 239
65% 3 2 283
75% 3 4 326

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
60% 2 2 270
65% 2 2 293
70% 1 3 315
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 3 2 196
85% 2 3 208
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 3 5 360
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 3 1 218
60% 3 2 261
70% 3 2 305
80% 3 6 348
3 Bench press 50% 4 1 123
60% 4 1 147
70% 4 4 172
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 218
60% 3 1 261
70% 3 2 305
80% 2 5 348
2 Bench press 50% 3 1 123
 60% 3 1 147
70% 3 2 172
80% 2 3 196
85% 1 3 208
3 Dumbbell fly 8 4
4 Abs 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 2 5 196
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 225
60% 3 2 270
70% 3 2 315
75% 2 5 338
4 Good morning (standing) 5 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 218
60% 3 2 261
70% 2 2 305
75% 2 3 326
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
75% 2 4 184
3 Abs 8 3

week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 123
60% 3 2 147
70% 2 2 172
75% 1 4 184
1 Deadlift 50% 3 1 225
60% 2 2 270
70% 2 4 315
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 218
60% 3 2 261
70% 2 3 305
2 Bench press 50% 3 1 123
60% 3 2 147
70% 2 3 172

5-6-7 day
Competition
 Sheiko
Monthly training plan #37

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 2 147
70% 3 2 172
75% 3 5 184
2 Squat 50% 5 1 218
60% 5 2 261
70% 5 5 305
3 Dumbbell fly 10 5
4 Bench press 50% 6 1 123
60% 6 2 147
65% 6 4 159
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 5 1 225
60% 5 2 270
70% 4 2 315
75% 3 4 338
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 225
60% 5 2 270
70% 4 2 315
80% 3 4 360
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 7 1 123
55% 6 1 135
60% 5 1 147
65% 4 1 159
70% 3 2 172
75% 2 2 184
70% 3 2 172
65% 4 1 159
60% 6 1 147
55% 8 1 135
50% 10 1 123
2 Dumbbell fly 10 5
3 Squat 50% 5 1 218
60% 4 2 261
70% 3 2 305
75% 3 5 326
4 French press 10 5
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 2 261
70% 3 2 305
80% 2 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 6 196
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 239
65% 3 1 283
75% 3 4 326
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 225
60% 4 2 270
70% 4 4 315
2 Bench press 50% 5 1 123
60% 5 2 147
70% 4 5 172
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
75% 3 5 338
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 4 1 218
60% 4 1 261
70% 3 2 305
75% 3 6 326
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 2 196
75% 4 1 184
70% 5 1 172
60% 6 1 147
50% 7 1 123
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat 55% 3 1 239
 65% 3 1 283
75% 2 4 326
6 Good morning (sitting) 6 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 2 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 218
60% 5 1 261
70% 5 5 305
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 225
60% 4 1 270
70% 4 2 315
75% 4 4 338
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 2 196
75% 3 2 184
70% 4 1 172
65% 5 1 159
60% 6 1 147
55% 7 1 135
50% 8 1 123
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 270
70% 5 2 315
80% 4 4 360
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 5 196
2 Squat 50% 5 1 218
 60% 5 1 261
70% 5 2 305
75% 4 5 326
3 Bench press 50% 6 1 123
60% 6 2 147
65% 6 4 159
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 2 348
85% 2 3 370
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 4 348
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 3 208
2 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 2 360
85% 2 3 383
3 Bench press 55% 5 1 135
65% 5 1 159
75% 4 4 184
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 6 348
2 Bench press 50% 5 1 123
60% 5 1 147
70% 5 5 172
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Monthly training plan #39

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 2 147
70% 3 2 172
75% 3 5 184
2 Squat 50% 5 1 218
60% 5 2 261
70% 5 5 305
3 Dumbbell press 6 6
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
60% 3 1 270
70% 3 2 315
75% 3 4 338
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 55% 4 1 248
65% 4 1 293
75% 3 2 338
85% 2 4 383
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 5 1 147
70% 4 1 172
75% 3 2 184
80% 2 2 196
75% 3 2 184
70% 4 1 172
60% 6 1 147
50% 8 1 123
2 Dumbbell fly 10 5
3 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
75% 3 5 326
4 Triceps 10 5
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 40% 4 2 174
50% 3 2 218
55% 3 4 239
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
60% 3 1 270
70% 3 2 315
75% 2 4 338
2 Bench press 50% 6 1 123
60% 6 2 147
65% 6 4 159
3 Dumbbell fly 10 5
4 Deadlift from boxes 50% 4 1 225
60% 4 1 270
70% 4 2 315
75% 4 4 338
5 Barbell row 8 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 2 196
85% 1 2 208
75% 3 1 184
65% 5 1 159
55% 7 1 135
3 Dumbbell fly 10 5
4 Squat 50% 5 1 218
60% 5 1 261
70% 4 4 305
5 Back extension 8 5
6 Dip 5 5
week 3
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 239
65% 4 1 283
75% 3 2 326
85% 2 5 370
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dumbbell fly 10 5
4 Push up (wide grip) 10 5
5 Pistol squat 5 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 2 225
60% 3 2 270
65% 2 4 293
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 2 208
80% 3 2 196
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 4 1 270
70% 4 1 315
80% 3 2 360
90% 2 3 405
5 Lunge 5 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 6 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 7 196
3 Dumbbell fly 10 5
4 Press 4 5
5 Pull-up/Chin-up 8 5
6 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 55% 5 1 135
65% 5 1 159
75% 4 5 184
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 174
50% 4 2 218
60% 3 3 261
6 Back extension 10 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 3 208
2 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 3 2 360
85% 2 3 383
80% 3 2 360
3 Bench press 50% 5 1 123
60% 5 1 147
70% 5 4 172
4 Pull-up/Chin-up 8 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 6 348
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 2 172
80% 3 2 196
85% 2 2 208
80% 3 2 196
70% 4 1 172
60% 6 1 147
50% 8 1 123
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #40

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 2 147
70% 3 2 172
80% 3 2 196
85% 2 3 208
80% 3 2 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
3 Bench press 55% 5 1 135
65% 5 1 159
75% 4 5 184
4 Dumbbell fly 10 5
5 Leg press 6 6
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 225
60% 4 2 270
70% 3 2 315
80% 3 2 360
85% 2 4 383
2 Bench press 50% 8 1 123
55% 7 1 135
60% 6 1 147
65% 5 1 159
70% 4 1 172
75% 3 2 184
80% 2 2 196
85% 1 3 208
80% 2 2 196
75% 3 1 184
70% 4 1 172
65% 6 1 159
60% 8 1 147
55% 10 1 135
50% 12 1 123
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 270
70% 4 1 315
80% 3 2 360
90% 3 2 405
100% 2 3 450
5 Lunge 5 6
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 2 348
85% 2 4 370
2 Bench press 50% 5 1 123
60% 4 2 147
70% 3 2 172
80% 2 6 196
3 Dip 6 5
4 Squat 55% 5 1 239
65% 4 1 283
75% 3 4 326
5 Triceps 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 6 196
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
75% 3 4 326
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 225
60% 3 2 270
65% 2 4 293
2 Bench press 50% 5 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 3 196
75% 3 2 184
70% 5 2 172
60% 7 1 147
50% 9 1 123
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 2 5 360
5 Leg press 5 6
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 7 196
2 Squat 50% 5 1 218
60% 5 1 261
70% 5 2 305
75% 4 4 326
3 Push-up (wide grip) 8 5
4 Leg extension 10 5
5 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 2 348
90% 1 3 392
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
90% 2 3 221
3 Squat 55% 4 1 239
65% 4 1 283
75% 4 4 326
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 225
60% 3 1 270
70% 3 2 315
80% 2 2 360
90% 1 3 405
80% 2 2 360
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
 80% 2 3 196
75% 3 2 184
70% 5 1 172
60% 9 1 147
50% 11 1 123
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 293
75% 5 2 338
85% 4 4 383
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 3 348
85% 2 4 370
3 Bench press 50% 6 1 123
60% 6 1 147
70% 6 4 172
4 Dumbbell fly 10 5
5 Leg press 6 6
6 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 3 196
85% 2 4 208
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 218
60% 5 1 261
70% 5 1 305
75% 4 4 326
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
 60% 3 2 270
70% 3 2 315
75% 3 5 338
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 3 3 196
75% 4 2 184
70% 5 2 172
65% 6 1 159
60% 8 1 147
55% 10 1 135
50% 10 1 123
3 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 6 360
4 Dumbbell fly 10 5
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 3 348
85% 2 3 370
80% 3 3 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 6 196
3 Squat 50% 6 1 218
60% 6 1 261
65% 6 4 283
4 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 2 261
70% 3 2 305
80% 2 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dumbbell fly 10 5
4 Squat 50% 5 1 218
60% 5 1 261
70% 4 5 305
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 5 360
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 2 196
75% 3 2 184
70% 4 1 172
65% 6 1 159
60% 8 1 147
50% 10 1 123
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 225
60% 4 1 270
70% 4 5 315
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 6 348
3 Bench press 55% 5 1 135
 65% 4 1 159
75% 3 5 184
4 Dumbbell fly 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 2 225
60% 2 4 270
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 60% 4 1 270
70% 4 2 315
80% 3 2 360
90% 2 4 405
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 3 196
85% 2 3 208
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
3 Bench press 55% 4 1 135
65% 4 2 159
75% 4 4 184
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 225
60% 3 2 270
65% 2 4 293
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 3 196
75% 3 2 184
70% 4 1 172
60% 6 1 147
50% 8 1 123
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 5 360
5 Good morning (standing) 5 5
5 day (Friday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 55% 5 1 135
65% 4 1 159
75% 3 5 184
3 Dumbbell fly 10 5
4 Squat 50% 5 1 218
60% 5 1 261
70% 4 4 305
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Press 5 5
2 Incline Bench press 4 6
3 Dip (with weights) 8 5
4 Deadlift up to knees 50% 4 1 225
60% 4 1 270
70% 3 2 315
75% 2 5 338
5 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dumbbell fly 10 5
4 Squat 50% 5 1 218
60% 5 1 261
70% 5 5 305
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 5 360
2 Bench press 50% 8 1 123
55% 7 1 135
60% 6 1 147
65% 5 1 159
70% 4 1 172
 75% 3 2 184
80% 2 2 196
85% 1 2 208
80% 2 2 196
75% 3 2 184
70% 4 1 172
65% 6 1 159
60% 8 1 147
55% 10 1 135
50% 12 1 123
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 225
60% 4 1 270
70% 4 5 315
5 Good morning (sitting) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 3 348
85% 2 3 370
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dumbbell fly 10 5
4 Squat 50% 6 1 218
60% 6 1 261
65% 6 4 283
5 Dip (with weights) 6 6
6 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 225
60% 3 2 270
65% 3 4 293
2 Bench press 50% 6 1 123
60% 6 1 147
65% 6 5 159
3 Triceps 6 5
4 Deadlift off boxes 60% 4 1 270
70% 4 2 315
80% 4 2 360
85% 4 4 383
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
 70% 3 2 305
80% 3 7 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 3 208
80% 3 2 196
3 Dip 6 5
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 225
60% 3 2 270
70% 2 4 315
2 Bench press 50% 5 1 123
60% 5 1 147
70% 5 2 172
75% 4 5 184
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 3 360
85% 2 3 383
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 3 348
85% 2 3 370
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dip 6 5
4 Dumbbell fly 10 5
5 Squat 55% 4 1 239
65% 3 1 283
75% 3 5 326
6 Abs 10 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 2 4 360
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 60% 4 1 270
70% 4 1 315
80% 3 2 360
90% 3 4 405
5 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
3 Bench press 55% 5 1 135
65% 5 1 159
75% 4 5 184
4 Dumbbell fly 10 5
5 Bottom up squat 5 5
6 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 225
60% 3 2 270
65% 2 4 293
2 Bench press 50% 5 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 2 196
85% 1 3 208
80% 2 2 196
75% 3 2 184
70% 4 2 172
65% 5 1 159
60% 6 1 147
55% 7 1 135
50% 8 1 123
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 225
60% 3 1 270
70% 3 2 315
80% 3 2 360
85% 2 4 383
5 Leg press 5 6
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 239
65% 4 1 283
75% 3 2 326
 85% 2 4 370
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 6 196
3 Dip (weighted) 5 5
4 Squat 50% 5 1 218
60% 4 1 261
70% 3 1 305
80% 3 5 348
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
60% 3 1 270
70% 3 2 315
75% 3 4 338
2 Bench press 50% 6 1 123
60% 6 1 147
65% 6 5 159
3 Deadlift off boxes 70% 4 1 315
80% 3 2 360
90% 3 2 405
100% 2 3 450
4 Leg press 6 6
5 Back extension 10 4
6 Abs 10 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 5 348
3 Bench press 50% 5 1 123
60% 5 1 147
70% 5 5 172
4 Leg press 5 6
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 4 2 172
75% 3 2 184
80% 2 3 196
75% 3 2 184
 70% 4 1 172
65% 5 1 159
60% 6 1 147
55% 7 1 135
50% 8 1 123
2 Dumbbell fly 10 5
3 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 2 6 360
4 Bottom up squat 5 6
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dip (weighted) 6 5
4 Squat 50% 6 1 218
60% 6 2 261
65% 6 3 283
5 Back extension 10 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 5 1 225
60% 5 2 270
70% 4 4 315
2 Incline bench press 3 5
3 Triceps 10 5
4 Deadlift from boxes 75% 4 2 338
85% 3 2 383
95% 3 4 428
5 Leg press 5 6
5 Abs 8 3

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 3 348
85% 2 3 370
3 Bench press 55% 5 1 135
65% 4 1 159
75% 3 4 184
4 Dumbbell fly 10 5
5 Bottom up squat 5 6
6 Back extension 10 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 225
60% 4 1 270
70% 3 2 315
75% 2 5 338
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 1 172
75% 3 2 184
80% 2 2 196
85% 1 2 208
80% 2 2 196
75% 3 2 184
70% 4 1 172
65% 5 1 159
60% 6 1 147
55% 7 1 135
50% 8 1 123
3 Deadlift from boxes 65% 4 1 293
75% 4 2 338
85% 4 4 383
4 Leg press 6 6
5 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dumbbell fly 10 5
4 Squat 55% 4 1 239
65% 4 1 283
75% 4 4 326
5 Good morning (sitting) 6 6

6 day (Saturday) % reps sets weight

1 Deadlift off boxes 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 3 5 360
2 Bench press 50% 5 1 123
60% 5 2 147
70% 5 5 172
3 Triceps 10 5
4 Snatch grip rack pull 50% 4 1 225
(slow eccentric) 60% 4 2 270
65% 4 4 293
5 Bottom up squat 6 6
5 Abs 10 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 2 348
85% 2 2 370
80% 3 2 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 2 196
85% 2 4 208
3 Dumbbell fly 10 5
4 Squat 55% 5 1 239
65% 4 1 283
75% 3 5 326
5 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
2 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 3 360
85% 2 3 383
3 Bench press 55% 5 1 135
65% 5 1 159
75% 4 4 184
4 Leg press 5 6
5 Back extension 8 4

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
 60% 4 1 261
70% 3 2 305
80% 3 5 348
3 Bench press 50% 5 1 123
60% 5 1 147
70% 5 4 172
4 Dumbbell fly 10 5
5 Bottom up squat 5 5
6 Back extension 10 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 225
60% 4 1 270
70% 3 2 315
75% 2 4 338
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 55% 3 1 248
65% 3 1 293
75% 3 1 338
85% 2 3 383
95% 1 3 428
5 Leg press 6 6
6 Good morning 5 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
3 Bench press 55% 5 1 135
65% 4 1 159
75% 3 4 184
4 Dumbbell fly 10 5
5 Leg press 4 6
6 Good morning (sitting) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 5 360
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 1 172
75% 3 2 184
 80% 2 3 196
75% 3 2 184
70% 4 1 172
65% 5 1 159
60% 6 1 147
55% 7 1 135
50% 8 1 123
3 Dumbbell fly 8 4
4 Deadlift to knees 50% 4 1 225
60% 4 1 270
70% 3 5 315
5 Leg press 4 6
6 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
3 Dumbbell fly 8 4
4 Squat 50% 5 1 218
60% 5 1 261
70% 5 5 305
5 Triceps 10 5
6 Good morning 5 5

6 day (Saturday) % reps sets weight

1 Bench press 50% 6 1 123
60% 6 2 147
65% 6 4 159
2 Dip 4 5
3 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 2 6 360
5 Bottom up squat 5 6
5 Abs 10 3

week 6
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 2 348
85% 2 2 370
90% 1 2 392
2 Bench press 50% 5 1 123
 60% 4 1 147
70% 3 2 172
80% 2 2 196
90% 1 3 221
80% 2 2 196
3 Dumbbell fly 6 3
4 Squat 55% 5 1 239
65% 4 2 283
75% 3 4 326
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 123
60% 5 1 147
70% 4 2 172
75% 3 2 184
80% 2 3 196
75% 3 2 184
70% 4 1 172
60% 6 1 147
50% 8 1 123
2 Deadlift 50% 4 1 225
60% 4 1 270
70% 3 2 315
80% 3 2 360
90% 2 4 405
3 Triceps 10 5
4 Leg press 5 6
5 Abs 6 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
3 Bench press 55% 5 1 135
65% 5 1 159
75% 4 4 184
4 Dumbbell fly 10 5
5 Leg press 5 6

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 225
60% 3 2 270
65% 3 5 293
2 Incline Bench press 4 6
3 Dip 6 5
4 Snatch grip deadlift 50% 4 1 225
60% 4 2 270
65% 4 4 293
5 Leg press 7 6
6 Abs 10 4
 Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 239
65% 4 1 283
75% 3 2 326
85% 2 4 370
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
3 Dumbbell fly 10 5
4 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 4 348
5 Triceps 10 5
6 Back extension 10 5

3 day (Wednesday) % reps sets weight

1 Bench press 55% 5 1 135
65% 4 1 159
75% 3 2 184
85% 2 5 208
2 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 3 5 360
3 Bench press 50% 5 1 123
60% 5 1 147
70% 4 4 172
4 Dumbbell fly 10 5
5 Abs 10 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dip (weighted) 4 5
4 Leg press 5 5
5 Good morning (standing) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
60% 3 1 270
70% 3 2 315
75% 2 4 338
2 Incline bench press 3 6
3 Lats 10 5
4 Deadlift off boxes 60% 4 1 270
70% 4 1 315
80% 3 2 360
90% 2 3 405
5 Squat (deep) 5 5
6 Abs 8 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
3 Bench press 55% 5 1 135
65% 5 1 159
75% 4 4 184
4 Dumbbell fly 10 5
5 Leg curl 8 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
60% 3 1 270
70% 3 2 315
75% 2 4 338
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 1 172
75% 3 2 184
80% 2 2 196
85% 1 3 208
75% 3 1 184
65% 5 1 159
55% 7 1 135
3 Dumbbell fly 10 5
4 Squat (deep) 4 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
 70% 3 2 305
80% 2 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 5 196
3 Dumbbell fly 10 5
4 Squat 50% 6 1 218
60% 6 1 261
65% 6 4 283
5 Shoulders 8 5
6 Back extension 8 4

6 day (Saturday) % reps sets weight

1 Narrow grip bench press 50% 5 1 123
60% 4 1 147
70% 3 5 172
2 Deadlift from boxes 55% 4 1 248
65% 4 1 293
75% 3 2 338
85% 3 4 383
3 Triceps 10 5
4 Lats 10 5
5 Abs 8 4

week 3
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 135
65% 4 1 159
75% 3 2 184
85% 2 4 208
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
3 Bench press 50% 5 1 123
60% 4 1 147
70% 3 1 172
80% 2 5 196
4 Dumbbell fly 10 5
5 Triceps 10 5
6 Back extension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 225
60% 3 1 270
70% 3 2 315
75% 2 5 338
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
 80% 3 6 196
3 Deadlift from boxes 60% 3 1 270
70% 3 1 315
80% 3 2 360
90% 2 3 405
4 Squat (deep) 5 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 239
65% 4 1 283
75% 3 2 326
85% 2 4 370
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 2 2 196
90% 1 3 221
3 Dumbbell fly 10 5
4 Squat 50% 5 1 218
60% 4 1 261
70% 3 1 305
80% 2 4 348
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 2 5 360
2 Bench press 50% 5 1 123
60% 5 1 147
70% 4 4 172
3 Dip 4 5
4 Triceps 8 5
5 Leg extension 8 5
6 Abs 10 4

week 4
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 135
65% 4 1 159
75% 3 2 184
85% 2 5 208
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 2 348
90% 1 3 392
80% 2 2 348
3 Dumbbell bench press 6 5
4 Dumbbell fly 10 5
5 Leg curl 8 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 3 5 360
2 Bench press 50% 6 1 123
60% 5 1 147
70% 4 1 172
80% 3 2 196
85% 2 3 208
80% 3 1 196
75% 4 1 184
70% 5 1 172
65% 6 1 159
60% 7 1 147
55% 8 1 135
50% 9 1 123
3 Dumbbell fly 8 4
4 Back extension 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 5 348
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 6 196
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat (deep) 4 5
6 Abs 10 4

6 day (Saturday) % reps sets weight

1 Deadlift off boxes 55% 3 1 248
65% 3 1 293
75% 3 2 338
85% 3 4 383
2 Incline bench press 4 5
3 Dip 8 5
4 Good morning (sitting) 5 5
5 Leg press 5 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 135
65% 4 1 159
 75% 3 2 184
85% 2 4 208
2 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 2 3 348
85% 2 3 370
3 Bench press 50% 5 1 123
60% 4 1 147
70% 3 1 172
80% 3 4 196
4 Dumbbell fly 10 5
5 Triceps 10 5
6 Back extension 8 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 225
60% 3 2 270
70% 2 4 315
2 Bench press 50% 5 1 123
60% 4 1 147
70% 3 2 172
80% 3 5 196
3 Deadlift from boxes 65% 3 1 293
75% 3 1 338
85% 3 2 383
95% 2 3 428
4 Squat (deep) 4 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 218
60% 4 1 261
70% 3 2 305
80% 3 5 348
2 Bench press 55% 5 1 135
65% 4 1 159
75% 3 2 184
85% 2 5 208
3 Dumbbell fly 10 5
4 Squat 55% 5 1 239
65% 5 1 283
75% 4 4 326
5 Dumbbell bench press 6 5
6 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 3 5 360
2 Bench press 50% 5 1 123
60% 5 1 147
70% 5 5 172
3 Triceps 10 5
4 Leg extension 10 5
5 Abs 8 4
 Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 218
60% 3 2 261
70% 3 2 305
75% 2 3 326
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
75% 2 3 184
3 Dumbbell fly 8 4
4 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 218
60% 3 1 261
70% 3 2 305
80% 2 2 348
90% 1 1 392
95%-100% 1 2-3 413.25-435
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 2 2 196
90% 1 1 221
95%-100% 1 2-3 232.75-245
3 Deadlift 50% 3 1 225
60% 3 1 270
70% 2 2 315
80% 2 1 360
90% 1 1 405
95%-100% 1 2-3 427.5-450

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 218
60% 3 1 261
70% 3 2 305
80% 2 6 348
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 3 6 196
3 Dumbbell fly 10 5
4 Squat 55% 3 1 239
65% 3 1 283
75% 3 4 326
5 Good morning (sitting) 5 5
6 day (Saturday) % reps sets weight
1 Deadlift up to knees 50% 4 1 225
60% 4 1 270
70% 4 4 315
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 55% 3 1 248
65% 3 1 293
75% 3 2 338
85% 3 4 383
5 Abs 10 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 218
60% 3 1 261
70% 3 2 305
80% 3 3 348
85% 2 3 370
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 2 2 196
90% 1 2 221
80% 2 2 196
3 Dumbbell fly 8 4
4 Squat 50% 4 1 218
60% 4 1 261
70% 4 4 305
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 3 3 360
85% 2 3 383
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 3 5 196
3 Dumbbell fly 10 5
4 Deadlift up to knees 55% 3 1 248
65% 3 1 293
75% 3 4 338
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 218
60% 3 1 261
 70% 3 2 305
80% 3 5 348
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 2 2 196
85% 1 3 208
3 Dumbbell fly 10 5
4 Squat 55% 3 1 239
65% 3 1 283
75% 2 4 326
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Bench press 55% 3 1 135
65% 3 2 159
75% 3 5 184
2 Dip 4 5
3 Deadlift 50% 3 1 225
60% 3 1 270
70% 3 2 315
80% 2 6 360
4 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 2 2 196
85% 1 2 208
2 Squat 50% 3 1 218
60% 3 1 261
70% 3 2 305
80% 2 5 348
3 Bench press 55% 3 1 135
65% 3 1 159
75% 2 4 184
4 Dumbbell fly 8 4
5 Good morning (standing) 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 123
60% 3 2 147
70% 3 2 172
80% 3 6 196
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 225
60% 3 1 270
70% 2 2 315
80% 2 5 360
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 218
60% 3 1 261
70% 3 2 305
80% 2 2 348
85% 1 2 370
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 2 5 196
3 Dumbbell fly 8 4
4 Squat 55% 3 1 239
65% 3 1 283
75% 3 4 326
5 Good morning (sitting) 4 4

6 day (Saturday) % reps sets weight

1 Incline Bench press 3 5
2 Dip 4 5
3 Deadlift 50% 3 1 225
60% 3 2 270
70% 3 2 315
75% 3 4 338
4 Abs 8 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 218
60% 3 2 261
70% 3 2 305
80% 2 4 348
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 2 5 196
3 Dumbbell fly 6 4
4 Good morning (standing) 4 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 123
60% 3 2 147
70% 3 2 172
80% 2 4 196
2 Dumbbell fly 6 3
3 Deadlift 50% 3 1 225
60% 2 2 270
70% 2 2 315
75% 2 4 338
4 Abs 8 3
5 day (Friday) % reps sets weight
1 Squat 50% 3 1 218
60% 3 1 261
70% 3 2 305
75% 2 3 326
2 Bench press 50% 3 1 123
60% 3 1 147
70% 3 2 172
80% 2 4 196
3 Dumbbell fly 6 3
4 Good morning (sitting) 4 4

6 day (Saturday)
Rest

week 5
1 day (Monday) % reps sets weight
1 Deadlift 50% 3 1 225
60% 3 2 270
70% 2 3 315
2 Bench press 50% 3 1 123
60% 3 2 147
70% 2 2 172
75% 1 2 184
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 218
60% 3 2 261
70% 2 3 305
2 Bench press 50% 3 1 123
60% 3 2 147
70% 2 3 172

5-6-7 day
Competition
WEEK 1
DAY 1 (MON)
reps sets % FULL Partial Raw

Squat 5 1 55% 55.0 55.0 55.0

4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
2 4 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Inc. DB press 10 4

DAY 2 (TUES)
reps sets % FULL Partial Raw
Dead on box 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 4 70% 70.0 70.0 70.0
Bench Press 4 5
Floor Press 3 5
Lat Pull down 6 5
Abs 10 4

DAY 3 (WED)
reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 5 85% 85.0 85.0 85.0
Dumbbell fly 10 5
Squat with Bands 4 5
Good Mornings 8 4
WEEK 2
DAY 1 (MON)
reps sets % FULL Partial Raw
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0

1 3 90% 90.0 90.0 90.0

Squat 5 1 50% 50.0 50.0 50.0
4 1 65% 65.0 65.0 65.0
3 1 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
3 1 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Dumbbell fly 10 5
Good Mornings 5 5

DAY 2 (TUES)
reps sets % FULL Partial Raw
Dead on Box 3 1 55% 55.0 55.0 55.0
2 2 65% 65.0 65.0 65.0
1 5 75% 75.0 75.0 75.0
Incline Bench 4 6
Floor Press 3 5
Lat Pull Down 6 5
Abs 8 4

DAY 3 (WED)
reps sets % FULL Partial Raw
Deadlifts 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0
1 3 90% 90.0 90.0 90.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 2 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Rev Band DL 4 1 65% 65.0 65.0 65.0
4 2 75% 75.0 75.0 75.0
4 4 85% 85.0 85.0 85.0
Good Mornings 8 4
WEEK 3
DAY 1 (MON)
reps sets % FULL Partial Raw
Squat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0

2 5 85% 85.0 85.0 85.0

Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
3 4 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Good Mornings 8 4

DAY 2 (TUES)
reps sets % FULL Partial Raw
Dead on box 3 2 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 6 65% 65.0 65.0 65.0
Bench Press 5 1 55% 55.0 55.0 55.0
4 2 65% 65.0 65.0 65.0
3 4 75% 75.0 75.0 75.0
Floor Press 3 5
Squat with Bands 4 5
Good Mornings 5 5

DAY 3 (WED)
reps sets % FULL Partial Raw
Dead to knees 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 4 75% 75.0 75.0 75.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Incline Bench 4 5
Good Mornings 5 5
WEEK 4
DAY 1 (MON)
reps sets % FULL Partial Raw
Squat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0

4 1 60% 60.0 60.0 60.0

3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Squat 5 1 50% 50.0 50.0 50.0
4 2 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
3 4 80% 80.0 80.0 80.0
Good Mornings 8 5

DAY 2 (TUES)
reps sets % FULL Partial Raw
Dead on box 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
2 2 70% 70.0 70.0 70.0
1 3 75% 75.0 75.0 75.0
Floor Press 2 6
Lat Pull Down 5 5
Abs 8 3

DAY 3 (WED)
reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 2 90% 90.0 90.0 90.0
Rev Band DL 3 1 65% 65.0 65.0 65.0
3 1 75% 75.0 75.0 75.0
3 2 85% 85.0 85.0 85.0
3 2 95% 95.0 95.0 95.0
2 2 105% 105.0 105.0 105.0
Good Mornings 2 2
WEEK 5
DAY 1 (MON)
reps sets % FULL Partial Raw
Squat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0

Dumbbell fly 10 5
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
2 4 80% 80.0 80.0 80.0
Good Mornings 5 5
Abs 10 4

DAY 2 (TUES)
reps sets % FULL Partial Raw
Dead on box 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 5 70% 70.0 70.0 70.0
Bench Press 3 1 55% 55.0 55.0 55.0
3 2 65% 65.0 65.0 65.0
3 5 75% 75.0 75.0 75.0
Lat Pull Down 6 5
Good Mornings 8 4
DAY 3 (WED)
reps sets % FULL Partial Raw
Deadlift 3 1 55% 55.0 55.0 55.0
3 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 4 85% 85.0 85.0 85.0
Dumbbell fly 10 5
Rev Band DL 3 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
3 2 90% 90.0 90.0 90.0
2 3 100% 100.0 100.0 100.0
Abs 8 4
 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
bench 100 100 100
deadlift 100 100 100

CHANGE ONLY THIS BOX!!!!!!!

DAY 4 (FRI)
reps sets % FULL Partial Raw
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Squat 5 1 55% 55.0 55.0 55.0
5 1 65% 65.0 65.0 65.0
4 4 75% 75.0 75.0 75.0
Triceps 10 5
Abs 10 3

DAY 5 (SAT)
reps sets % FULL Partial Raw
Dead to Knees 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Bench Press 5 1 55% 55.0 55.0 55.0
5 1 65% 65.0 65.0 65.0
4 5 75% 75.0 75.0 75.0
Floor Press 3 5
Rev Band DL 3 1 65% 65.0 65.0 65.0
3 1 75% 75.0 75.0 75.0
3 2 85% 85.0 85.0 85.0
3 4 95% 95.0 95.0 95.0
Leg Press 4 5
Abs 8 3
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100.0
bench 100 100 100.0
deadlift 100 100 100.0
DO NOT TYPE HERE!!!!
DAY 4 (FRI)
reps sets % FULL Partial Raw
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0
1 3 90% 90.0 90.0 90.0
2 2 80% 80.0 80.0 80.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 6 80% 80.0 80.0 80.0
Floor Press 2 6
Dumbbell fly 10 5
Abs 8 3

DAY 5 (SAT)
reps sets % FULL Partial Raw
Deadlift 3 1 55% 55.0 55.0 55.0
3 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 5 85% 85.0 85.0 85.0
Bench Press 4 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
4 5 75% 75.0 75.0 75.0
Triceps 10 5
Deadlift 4 1 50% 50.0 50.0 50.0
4 4 60% 60.0 60.0 60.0
Good Mornings 5 5
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100.0
bench 100 100 100.0
deadlift 100 100 100.0
DO NOT TYPE HERE!!!!

DAY 4 (FRI)
reps sets % FULL Partial Raw
Squat 5 1 50% 50.0 50.0 50.0
5 1 60% 60.0 60.0 60.0
5 1 70% 70.0 70.0 70.0
4 4 75% 75.0 75.0 75.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 7 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Lat Pull Down 5 5
Good Mornings 8 4

DAY 5 (SAT)
reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 55% 55.0 55.0 55.0
5 2 65% 65.0 65.0 65.0
4 5 75% 75.0 75.0 75.0
Rev Band DL 4 1 60% 60.0 60.0 60.0
7 1 70% 70.0 70.0 70.0
4 2 80% 80.0 80.0 80.0
4 4 90% 90.0 90.0 90.0
Triceps 10 5
Squats with Bands 4 5
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100.0
bench 100 100 100.0
deadlift 100 100 100.0
DO NOT TYPE HERE!!!!

DAY 4 (FRI)
reps sets % FULL Partial Raw
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 3 85% 85.0 85.0 85.0
3 3 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Abs 8 4

DAY 5 (SAT)

reps sets % FULL Partial Raw

Dead to Knees 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Floor Press 3 5
Dumbell OHP 5 6
Deadlift 4 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
4 4 65% 65.0 65.0 65.0
Leg Press 4 5
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100.0
bench 100 100 100.0
deadlift 100 100 100.0
DO NOT TYPE HERE!!!!
DAY 4 (FRI)
reps sets % FULL Partial Raw
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Bench Press 5 1 50% 50.0 50.0 50.0
5 1 60% 60.0 60.0 60.0
5 4 70% 70.0 70.0 70.0
Dumbbell fly 10 5
Leg Presses 10 5

DAY 5 (SAT)
reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 6 80% 80.0 80.0 80.0
Incline Bench 3 5
Floor Press 2 5
Triceps 10 5
WEEK 1

DAY 1 (MON)

reps sets % FULL Partial Raw

Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0
1 3 90%-95% 90 - 95 90 - 95 90 - 95
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0
1 3 90%-95% 90 - 95 90 - 95 90 - 95
Dumbbell fly 10 5
Triceps 8 5
Good morning (Standing) 8 4

DAY 2 (TUES)
REST!

DAY 3 (WED)
reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0
1 3 90%-95% 90 - 95 90 - 95 90 - 95
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Dead to Knees 3 1 65% 65 65 65
3 2 75% 75 75 75
3 4 85% 85 85 85
Abs 8 3

WEEK 2

DAY 1 (MON)

reps sets % FULL Partial Raw

Bench Press 3 1 55% 55.0 55.0 55.0
3 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Squat 3 1 55% 55.0 55.0 55.0
3 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 3 85% 85.0 85.0 85.0
3 2 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50 50 50
3 1 60% 60 60 60
3 1 70% 70 70 70
3 4 80% 80 80 80
Dumbbell fly 8 4
Good Mornings (sitting) 8 3

DAY 2 (TUES)
REST!
DAY 3 (WED)
reps sets % FULL Partial Raw
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Deadlifts 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 3 80% 80.0 80.0 80.0
2 3 85% 85.0 85.0 85.0
3 2 80% 80.0 80.0 80.0
Floor Press 2 5
Abs 8 3

WEEK 3

DAY 1 (MON)
reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0
1 3 85% 85.0 85.0 85.0
2 2 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
 3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Dumbbell fly 8 4
Leg Press 4 4
Good morning (sitting) 8 3

DAY 2 (TUES)
REST
DAY 3 (WED)
reps sets % FULL Partial Raw
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 2 85% 85.0 85.0 85.0
3 3 80% 80.0 80.0 80.0
Deadlifts 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0
1 3 85% 85.0 85.0 85.0
2 3 80% 80.0 80.0 80.0
Floor Press 2 4
Abs 8 3

WEEK 4

DAY 1 (MON)

reps sets % FULL Partial Raw

Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Dumbbell fly 6 3
Good Mornings 4 4

DAY 2 (TUES)
REST

DAY 3 (WED)
 reps sets % FULL Partial Raw
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Dumbbell fly 8 4
Deadlifts 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 4 75% 75.0 75.0 75.0
Abs 8 3

WEEK 5

DAY 1 (MON)
reps sets % FULL Partial Raw
Bench Press 3 1 50% 50.0 50.0 50.0

3 1 60% 60.0 60.0 60.0

2 2 70% 70.0 70.0 70.0
1 3 75% 75.0 75.0 75.0
Deadlifts 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 4 70% 70.0 70.0 70.0
Good Mornings 5 3

DAY 2 (TUES)
REST
DAY 3 (WED)
reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 3 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 3 70% 70.0 70.0 70.0
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
bench 100 100 100
deadlift 100 100 100
DO NOT TYPE HERE!!!!
DAY 4 (FRI)
reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 6 80% 80.0 80.0 80.0
Bench Press 3 1 55% 55.0 55.0 55.0
3 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 3 85% 85.0 85.0 85.0
3 2 80% 80.0 80.0 80.0
Floor Press 3 5
Dumbbell fly 8 4
Good morning (standing) 8 4

DAY 5 (SAT)

reps sets % FULL Partial Raw

Deads on blocks 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 4 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Dumbbell fly 8 4
Deadlifts 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Abs 8 3

0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100
bench 100 100 100
deadlift 100 100 100
DO NOT TYPE HERE!!!!
DAY 4 (FRI)
 reps sets % FULL Partial Raw
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Bench Press 3 1 55% 55.0 55.0 55.0
3 1 65% 65.0 65.0 65.0
3 4 75% 75.0 75.0 75.0
Dumbbell fly 8 4
Good morning (standing) 5 4

DAY 5 (SAT)

reps sets % FULL Partial Raw

Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Incline Dumbell Press 3 5
Floor Press 3 5
Leg Press 4 4
Abs 8 3

0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100
bench 100 100 100
deadlift 100 100 100
DAY 4 (FRI) DO NOT TYPE HERE!!!!
reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Good Mornings (standing) 4 4

DAY 5 (SAT)
reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Bench Press 3 1 55% 55.0 55.0 55.0
3 1 65% 65.0 65.0 65.0
3 4 75% 75.0 75.0 75.0
Rev Band DL 4 1 60% 60.0 60.0 60.0
4 1 70% 70.0 70.0 70.0
4 2 80% 80.0 80.0 80.0
4 4 90% 90.0 90.0 90.0
Good mornings (sitting) 6 4
Abs 8 3

0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100
bench 100 100 100
deadlift 100 100 100
DO NOT TYPE HERE!!!!

DAY 4 (FRI)
reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 75% 75.0 75.0 75.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
 2 2 75% 75.0 75.0 75.0
1 3 80% 80.0 80.0 80.0
Good Mornings (standing) 6 3

DAY 5 (SAT)
REST

0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100
bench 100 100 100
deadlift 100 100 100
DO NOT TYPE HERE!!!!

DAY 4 (FRI)
REST
DAY 5 (SAT)
CONTEST!!!!