Sheiko

Enter your maxes here:
Squat
485
Bench
315
Deadlift
620
Volume Calculations
MS Prep
1
2
3
4
Total
Reps
Squat
92
86
131
88
397
Bench
150
127
200
106
583
Dead
97
70
114
94
375
339
283
445
288
1355
Poundage
Squat
30313
28567
42535
30410
131823
Bench
31973
27153
41171
23562
123858
Dead
41416
29140
49538
41788
161882
103701
84860
133243
95760
417563
MS Prep2
1
2
3
4
5
6
Total
Squat
80
91
84
85
95
85
520
Bench
204
163
191
148
186
148
1040
Dead
90
83
107
69
78
69
496
374
337
382
302
359
302
2056
Squat
27524
29149
28761
29003
31622
29003
175061
Bench
42919
34461
40430
32382
38572
32382
221146
Dead
40548
37448
46500
30566
33294
30566
218922
110991
101058
115691
91951
103488
91951
615129
MS Prep3
1
2
3
4
5
Total
Squat
80
91
73
51
83
378
Bench
114
148
126
127
137
652
Dead
67
46
62
51
62
288
261
285
261
229
282
1318
Squat
27378
29294
24808
17121
28179
126779
Bench
25090
31500
27358
27232
30146
141325
Dead
30008
20460
27652
23436
28024
129580
82476
81254
79818
67788
86348
397684
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
212
253
192
125
60
842
Squat
27645
31283
19643
13435
4511
96515
Bench
14931
20554
19278
14207
5891
74860
Dead
27528
30690
20088
7874
5766
91946
70104
82526
59009
35515
16167
263321
#29
1
2
3
4
Total
Squat
74
101
77
90
342
Bench
108
106
100
140
454
Dead
55
52
48
30
185
237
259
225
260
981
Squat
23644
31380
26748
28130
109901
Bench
22160
21593
22523
29768
96044
Dead
24366
23002
20212
13764
81344
70170
75975
69482
71662
287289
#30
1
2
3
4
Total
Squat
119
89
106
83
397
Bench
180
133
220
119
652
Dead
63
59
60
26
208
362
281
386
228
1257
Squat
39237
28567
34872
28179
130853
Bench
37422
27988
46163
25862
137435
Dead
28520
25172
28055
11470
93217
105179
81726
109090
65510
361505
#31
1
Squat
134
Bench
182
Dead
51
367
Squat
43117
Bench
37422
Dead
22196
102735
2
3
4
Total
88
81
86
389
98
227
85
592
44
42
18
155
230
350
189
1136
28324
27257
28518
127216
20900
47077
18869
124268
18445
18848
7750
67239
67669
93182
55137
318722
#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
19255
26166
13532
4511
63462
Bench
13120
22680
13813
6363
55976
Dead
5704
17422
10416
5890
39432
38078
66268
37760
16764
158870
#37
1
2
3
4
Total
Squat
74
93
109
80
356
Bench
115
100
169
115
499
Dead
70
57
63
26
216
259
250
341
221
1071
Squat
23644
31404
35890
26966
117904
Bench
24302
21688
36052
24381
106423
Dead
29016
23932
27776
11470
92194
76962
77024
99718
62817
316520
#39
1
2
3
4
Total
Squat
70
102
58
90
320
Bench
82
113
102
140
437
Dead
46
52
40
30
168
198
267
200
260
925
Squat
22480
30895
20297
28130
101802
Bench
16900
23420
23058
29768
93146
Dead
20212
22010
16864
13764
72850
59592
76325
60219
71662
267797
#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
27233
30895
26627
45057
129810
Bench
39218
26838
33390
30650
130095
Dead
27652
16678
25699
27001
97030
94102
74411
85716
102707
356935
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%
Bench
65.3%
Dead
70.2%
66.4%
69.4%
68.4%
67.4%
67.7%
65.8%
70.5%
66.6%
67.6%
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%
69.6%
67.9%
69.5%
68.3%
Bench
67.1%
68.9%
67.7%
67.3%
67.7%
Dead
66.9%
67.7%
71.1%
71.2%
68.8%
Squat
66.2%
62.5%
72.2%
64.4%
65.6%
Bench
65.4%
65.8%
71.8%
67.5%
67.7%
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%
Sheiko
Monthly training plan #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
158
189
221
236
243
291
340
158
189
221
%
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
310
372
434
465
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
158
189
221
236
252
236
221
189
158
reps
5
4
3
sets
1
1
2
weight
243
291
340
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees
2 Incline Bench press

3 Dip
4 Deadlift from boxes
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 Good morning (sitting)
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
341
403
465
527
243
291
340
364
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
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
%
55%
65%
75%
85%
50%
60%
70%
80%
2
5
4
3
3
10
10
3
3
2
5
5
1
1
2
5
5
5
2
2
4
5
388
158
189
221
252
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
310
372
434
465
158
189
205
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
243
291
340
388
158
189
221
252
236
205
173
reps
5
4
3
2
5
4
3
3
sets
1
1
2
4
1
1
2
6
weight
267
315
364
412
158
189
221
252
218
267
291
341
403
465
496
243
291
340
3 Dumbbell fly
4 Push up
5 Squat
10
10
3
3
3
3
5
5
5
1
1
1
4
5
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
310
372
403
158
189
221
252
268
252
%
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
243
291
340
388
158
189
221
252
%
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
243
291
340
388
173
205
236
reps
sets
weight
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)
243
291
340
388
372
434
496
558
194
243
291
1 Bench press
2 Deadlift
3 Bench press
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%
5
4
3
3
2
3
3
3
3
2
2
5
5
5
10
1
1
2
2
3
1
1
2
2
3
3
1
1
4
5
158
189
221
252
268
310
372
434
496
527
496
158
189
221
%
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
243
291
340
388
158
189
221
252
268
252
221
189
158
4 Dumbbell fly
5 day (Friday)
1 Squat
2 Bench press
3
4
5
6
Dumbbell fly
Dip
Good morning (sitting)
Abs
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
158
189
221
252
243
291
340
388
158
189
221
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
310
372
434
496
158
189
221
236
252
268
252
236
221
205
189
173
158
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
243
291
340
388
158
189
221
252
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
243
291
340
388
437
158
189
221
252
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
310
372
434
465
158
189
221
236
252
236
221
189
158
%
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
158
189
221
252
243
291
340
173
205
236
%
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
243
291
340
388
158
189
221
252
243
291
315
173
205
236
%
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
310
372
434
496
527
158
189
221
236
252
268
252
236
221
205
189
173
158
%
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
158
189
221
252
243
291
340
388
412
388
158
189
221
%
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
243
291
340
388
412
437
158
189
221
252
268
252
%
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
158
189
221
252
268
310
372
434
496
527
173
205
236
%
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
243
291
340
388
158
189
221
55%
65%
75%
Good morning (standing)

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)
Deadlift up to knees
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
267
315
364
372
434
496
558
243
291
340
243
291
340
388
310
372
434
496
403
465
527
243
291
340
388
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
158
189
221
252
268
243
291
340
158
189
205
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
310
372
434
158
189
221
236
252
268
252
236
221
205
189
173
158
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
243
291
340
388
412
158
189
221
252
%
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
158
189
221
252
284
243
291
340
388
173
205
236
%
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
310
372
403
158
189
221
236
252
268
236
205
173
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
243
291
340
388
412
%
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
158
189
221
252
243
291
340
173
205
221
%
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
310
372
434
496
158
173
189
205
221
236
252
268
252
236
221
205
189
173
158
372
434
496
558
%
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
158
189
221
252
243
291
340
388
412
388
158
189
221
%
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
243
291
340
388
437
388
158
189
221
252
268
%
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
158
189
221
252
284
252
310
372
434
496
558
%
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
243
291
340
388
173
205
236
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%
243
291
315
372
434
496
558
267
315
364
341
403
465
527
243
291
315
243
291
340
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
243
291
340
364
158
189
221
236
%
50%
60%
70%
80%
90%
95%
50%
60%
70%
80%
90%
95%
50%
60%
70%
80%
90%
95%
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
1
1
1
2
1
1
1
1
1
2
1
1
1
weight
243
291
340
388
437
460.75
158
189
221
252
284
299.25
310
372
434
496
558
589
%
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
243
291
340
364
173
205
236
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
3
sets
1
2
2
4
1
1
2
5
weight
243
291
340
388
158
189
221
252
55%
65%
75%
3
3
3
8
reps
3
2
2
1
3
3
3
3
2
10
3
3
3
3
10
1
2
4
4
sets
1
2
2
3
1
1
2
2
3
5
1
1
2
5
3
%
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
158
189
221
252
243
291
340
388
158
189
221
%
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
243
291
340
388
158
189
221
252
268
%
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
158
189
221
252
%
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
243
291
340
364
158
189
221
236
%
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
158
189
221
236
310
372
434
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
243
291
340
158
189
221
50%
60%
70%
80%
90%
95%
105%
50%
60%
70%
80%
90%
95%
105%
50%
60%
70%
80%
90%
95%
105%
3
3
2
1
1
1
1
3
3
2
1
1
1
1
3
3
2
1
1
1
1
1
1
2
2
1
1
1
1
1
2
2
1
1
1
1
1
2
2
1
1
1
158
189
221
252
284
299
331
243
291
340
388
437
461
509
310
372
434
496
558
589
651
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
4 Squat
Dumbbell fly
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
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
Bmax
Smax
Dmax
267
315
364
weight
310
372
403
434
158
189
221
252
268
310
372
434
496
310
372
434
465
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Dumbbell fly
4 Bench press
%
50%
60%
70%
75%
50%
60%
70%
55%
65%
70%

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%
60%
70%
75%
80%
85%
80%
75%
65%
55%
50%
60%
70%
75%
4 French press
week 2
1 day (Monday)
reps
5
4
3
3
5
5
5
10
5
5
4
5
sets
1
1
2
4
1
2
5
5
1
2
5
5
weight
158
189
221
236
243
291
340
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
310
372
434
465
reps
6
5
4
3
2
1
2
3
5
7
sets
1
1
2
2
2
2
2
2
1
1
weight
158
189
221
236
252
268
252
236
205
173
10
5
4
3
3
10
5
5
1
2
2
5
5
5
reps
sets
173
205
221
310
372
434
496
243
291
340
364
weight
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
55%
65%
75%
80%
50%
60%
70%
80%
55%
65%
75%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
70%
55%
65%
70%
50%
60%
70%
80%
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
5 Squat
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
60%
50%
55%
65%
75%
5
4
3
2
5
4
3
2
10
10
3
3
3
5
1
2
2
5
1
1
2
6
5
5
1
1
4
5
267
315
364
388
158
189
221
252
reps
4
4
4
5
5
4
10
4
4
3
3
5
sets
1
2
4
1
1
5
5
1
1
2
5
5
weight
310
372
434
173
205
221
reps
4
4
3
3
6
5
4
3
2
1
2
4
5
6
7
3
3
2
6
sets
1
1
2
6
1
1
1
3
2
2
2
1
1
1
1
1
1
4
5
10
10
weight
243
291
340
364
158
189
221
236
252
268
252
236
221
189
158
267
315
364
sets
1
2
2
weight
243
291
340
3 Dumbbell fly
4 Triceps
week 3
1 day (Monday)
1 Squat
%
50%
60%
70%
reps
5
4
3
267
315
364
310
372
434
496
5
5
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
80%
50%
60%
70%
80%
3
5
4
3
3
10
10
5
5
5
10
5
1
1
2
6
5
5
1
1
5
3
388
158
189
221
252
reps
4
4
4
4
6
5
4
3
2
1
2
3
4
6
7
10
5
5
4
5
10
sets
1
1
2
4
1
1
2
2
2
2
2
2
1
1
1
5
1
2
4
5
3
weight
310
372
434
465
158
189
221
236
252
268
252
236
221
205
173
%
50%
60%
70%
80%
50%
60%
70%
75%
50%
60%
65%
reps
5
4
3
3
5
5
5
4
6
6
6
10
5
sets
1
1
2
7
1
1
2
5
1
2
4
5
5
weight
158
189
221
252
243
291
340
364
158
189
205
%
50%
60%
70%
reps
5
4
3
sets
1
1
2
weight
243
291
340
50%
60%
70%
6 Abs
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
55%
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
243
291
340
372
434
496
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
80%
90%
50%
60%
70%
80%
3
1
5
4
3
3
10
8
5
4
3
2
5
2
3
1
1
2
5
5
5
1
1
2
4
5
388
437
158
189
221
252
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
85%
50%
60%
70%
reps
5
4
3
3
1
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
158
189
221
252
284
310
372
434
496
527
158
189
221
%
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
243
291
340
388
158
189
221
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
4
5
6
Dumbbell fly
Dip
Abs
243
291
340
388
Sheiko
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
158
189
221
236
243
291
340
%
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
310
372
434
465
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
158
189
221
236
252
236
221
189
158
reps
5
4
3
2
5
4
3
3
10
10
4
3
3
5
sets
1
1
2
5
1
1
2
6
5
5
2
2
4
5
weight
243
291
340
388
158
189
221
252
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
310
372
434
465
158
189
205
reps
5
4
3
2
5
4
3
2
2
3
5
7
10
5
5
4
8
5
sets
1
1
2
5
1
1
2
2
2
1
1
1
5
1
1
4
5
5
weight
243
291
340
388
158
189
221
252
268
236
205
173
%
55%
65%
75%
85%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
10
5
5
sets
1
1
2
5
1
1
2
6
5
5
5
5
weight
267
315
364
412
158
189
221
252
%
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
3
2
5
1
1
2
3
5
4
weight
310
372
403
158
189
221
252
268
252
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
4
8
5
sets
1
1
2
6
1
1
2
7
5
5
5
5
weight
243
291
340
388
158
189
221
252
%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
5
4
10
8
5
4
3
10
sets
1
1
2
5
1
1
5
5
5
2
2
3
5
weight
243
291
340
388
173
205
236
%
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
158
189
221
252
268
310
372
434
496
527
496
158
189
221
%
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
sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
weight
243
291
340
388
158
189
221
252
268
252
221
189
158
3 Dumbbell press
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%
4 Triceps
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%
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
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
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
4
5
6
Dumbbell fly
Push up (wide grip)
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
4
5
6
Dumbbell fly
Press
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
341
403
465
527
243
291
340
364
194
243
267
310
372
434
465
243
291
340
372
434
496
558
194
243
291
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 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
158
189
221
252
268
252
243
291
340
388
173
205
236
%
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
310
372
434
496
527
158
173
189
205
221
236
252
268
252
236
221
205
189
173
158
reps
5
4
sets
1
1
weight
243
291
4 Dumbbell fly
5 Leg press
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
60%
70%
80%
90%
100%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
%
50%
60%
372
434
496
558
620
2 Bench press
3 Dip
4 Squat
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
5 Triceps
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
75%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
65%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
5 Leg press
6 Abs
5 day (Friday)
1 Bench press
%
50%
3
3
2
5
4
3
2
6
5
4
3
10
5
2
2
4
1
2
2
6
5
1
1
4
5
5
340
388
412
158
189
221
252
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
243
291
340
388
158
189
221
252
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
310
372
403
158
189
221
236
252
236
221
189
158
reps
5
sets
1
weight
158
267
315
364
243
291
340
364
310
372
434
496
2 Squat
60%
70%
80%
50%
60%
70%
75%
4
3
3
5
5
5
4
8
10
5
1
2
7
1
1
2
4
5
5
5
189
221
252
243
291
340
364
%
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
243
291
340
388
437
158
189
221
252
284
267
315
364
%
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
310
372
434
496
558
496
158
189
221
236
252
236
221
189
158
reps
5
4
sets
1
1
weight
158
189
3 Push-up (wide grip)

4 Leg extension
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Squat
4 Incline DB
5 Chinups
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
%
50%
60%
403
465
527
2 Squat
3 Bench press
70%
80%
50%
60%
70%
80%
85%
50%
60%
70%
3
3
5
4
3
3
2
6
6
6
10
6
5
2
6
1
1
2
3
4
1
1
4
5
6
5
221
252
243
291
340
388
412
158
189
221
%
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
243
291
340
388
158
189
221
252
268
reps
3
3
3
3
6
5
4
3
3
4
5
6
8
10
10
4
4
3
3
10
5
sets
1
2
2
5
1
1
2
2
3
2
2
1
1
1
1
1
1
2
6
5
6
weight
310
372
434
465
158
189
221
236
252
236
221
205
189
173
158
310
372
434
496
4 Dumbbell fly
5 Leg press
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
75%

3 day (Wednesday)
2 Bench press
3 Deadlift
4 Dumbbell fly
5 Lunge
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%
80%
243
291
340
364
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Squat
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
50%
60%
65%
10
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
243
291
340
388
412
388
158
189
221
252
243
291
315
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
243
291
340
388
158
189
221
252
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
310
372
434
496
158
189
221
236
252
236
221
205
189
158
%
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
158
189
221
252
243
291
340
388
173
205
236
%
50%
60%
reps
3
2
4
6
4
4
3
2
5
sets
2
4
6
5
1
2
2
4
5
weight
310
372
%
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
158
189
221
252
268
243
291
340
388
173
205
236
%
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
310
372
403
158
189
221
252
236
221
189
158
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
243
291
340
388
173
205
236
reps
5
4
8
4
4
3
2
sets
5
6
5
1
1
2
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
243
291
340
388
158
189
221
252
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
310
372
434
496
158
173
189
205
221
236
252
268
252
236
221
205
189
173
158
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
243
291
340
388
412
158
189
221
252
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
310
372
403
158
189
205
%
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
243
291
340
388
158
189
221
252
268
252
%
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
310
372
434
158
189
221
236
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
243
291
340
388
412
158
189
221
252
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
310
372
434
496
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)
week 3
1 day (Monday)
Squat
Bench press
Dumbbell fly
Squat
50%
60%
70%
75%
%
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%
243
291
340
310
372
434
372
434
496
558
310
372
434
496
243
291
340
310
372
434
465
243
291
340
310
372
434
243
291
315
372
434
496
527
310
372
434
496
527
267
315
364
372
434
496
558
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
158
189
221
252
243
291
340
388
173
205
236
%
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
310
372
403
158
189
221
236
252
268
252
236
221
205
189
173
158
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
267
315
364
412
158
189
221
252
%
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
310
372
434
465
158
189
205
434
496
558
620
%
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
158
189
221
252
243
291
340
388
158
189
221
%
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
158
189
221
236
252
236
221
205
189
173
158
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
243
291
340
388
158
189
221
252
reps
5
5
4
3
10
4
3
3
5
8
sets
1
2
4
5
5
2
2
4
6
3
w eight
310
372
434
%
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
158
189
221
252
243
291
340
388
412
173
205
236
%
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
310
372
434
465
158
189
221
236
252
268
252
236
221
205
189
173
158
403
465
527
%
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
243
291
340
388
158
189
221
252
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
310
372
434
496
158
189
221
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
243
291
340
388
412
388
158
189
221
252
268
%
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
158
189
221
252
310
372
434
496
527
173
205
236
%
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
158
189
221
252
243
291
340
388
158
189
221
%
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
310
372
434
465
%
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
158
189
221
252
243
291
340
388
173
205
236
%
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
310
372
434
496
158
189
221
236
252
236
221
205
189
173
158
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
243
291
340
388
158
189
221
252
reps
6
6
6
4
4
4
3
2
5
10
sets
1
2
4
5
1
1
2
6
6
3
w eight
158
189
205
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
243
291
340
388
412
437
158
189
221
252
284
252
%
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
158
189
221
236
252
236
221
189
158
310
372
434
496
558
%
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
158
189
221
252
243
291
340
388
173
205
236
%
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
310
372
403
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%
310
372
434
496
527
243
291
340
388
310
372
434
496
243
291
315
465
527
589
267
315
364
310
372
403
267
315
364
341
403
465
527
589
310
372
434
243
291
340
310
372
434
496
267
315
364
310
372
403
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
267
315
364
412
158
189
221
252
%
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
173
205
236
268
310
372
434
496
158
189
221
%
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
243
291
340
388
158
189
221
252
%
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
310
372
434
465
%
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
158
189
221
252
243
291
340
388
173
205
236
%
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
310
372
434
465
158
189
221
236
252
268
236
205
173
%
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
243
291
340
388
158
189
221
252
%
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
158
189
221
341
403
465
527
%
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
173
205
236
268
243
291
340
388
158
189
221
252
%
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
310
372
434
465
158
189
221
252
372
434
496
558
%
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
267
315
364
412
158
189
221
252
284
%
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
310
372
434
496
158
189
221
%
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
173
205
236
268
243
291
340
388
437
388
%
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
310
372
434
496
158
189
221
252
268
252
236
221
205
189
173
158
%
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
243
291
340
388
158
189
221
252
%
55%
65%
75%
85%
reps
3
3
3
3
4
8
5
5
sets
1
1
2
4
5
5
5
5
weight
341
403
465
527
%
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
173
205
236
268
243
291
340
388
412
158
189
221
252
%
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
310
372
434
158
189
221
252
403
465
527
589
%
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
243
291
340
388
173
205
236
268
reps
3
3
3
3
5
5
5
10
10
8
sets
1
1
2
5
1
1
5
5
5
4
weight
310
372
434
496
158
189
221
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%
243
291
340
388
372
434
496
558
243
291
315
243
291
340
388
267
315
364
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
243
291
340
364
158
189
221
236
%
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
243
291
340
388
437
460.75-485
158
189
221
252
284
299.25-315
310
372
434
496
558
589-620
%
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
243
291
340
388
158
189
221
252
reps
4
4
4
4
6
3
3
3
3
10
sets
1
1
4
6
5
1
1
2
4
5
weight
310
372
434
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
243
291
340
388
412
158
189
221
252
284
252
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
310
372
434
496
527
158
189
221
252
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
243
291
340
388
158
189
221
252
268
reps
3
3
3
4
3
3
3
2
5
sets
1
2
5
5
1
1
2
6
5
weight
173
205
236
%
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
158
189
221
252
268
243
291
340
388
173
205
236
%
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
158
189
221
252
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
243
291
340
388
412
158
189
221
252
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
243
291
340
388
158
189
221
252
%
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
158
189
221
252
%
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
243
291
340
364
158
189
221
252
%
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
310
372
434
158
189
221
236
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
243
291
340
158
189
221
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
267
315
364
341
403
465
527
243
291
340
341
403
465
267
315
364
310
372
434
496
310
372
434
496
267
315
364
310
372
434
465
310
372
434
465
6 day (Saturday)
Rest
week 5
1 day (Monday)
Deadlift
Bench press
Abs
3 day (Wednesday)
Squat
Bench press
5-6-7 day
Competition
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

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2 Incline Bench press

4 Good morning (sitting)

6 Good morning (standing)

5 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

Good morning (standing)

Good morning (standing)

Good morning (standing)

6 Good morning (standing)

2 Incline Bench press

3 Deadlift from boxes

6 Good morning (sitting)

4 Good morning (standing)

5 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

6 Good morning (sitting)

6 Good morning (standing)

2 Incline Bench press

6 Good morning (standing)

6 Good morning (standing)

3 Push-up (wide grip)

6 Good morning (standing)

4 Good morning (sitting)

Good morning (standing)

Good morning (sitting)

Good morning (standing)

Good morning (sitting)

Dip (with weights)

Good morning (standing)

Good morning (standing)

Good morning (sitting)

Good morning (sitting)

Deadlift off boxes

Incline bench press

Deadlift from boxes

Good m orning (sitting)

Incline Bench press

Incline bench press

Deadlift from boxes

Deadlift from boxes

Good morning (sitting)

Dumbbell bench press

Incline bench press

Deadlift from boxes

Dumbbell bench press

Good morning (sitting)

Incline Bench press

Good morning (standing)

Good morning (sitting)

Good morning (sitting)

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