Sheiko

Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 1
1 day (monday)
1 Squat

2 Benchpress

3 Chest muscles
(dumbbells flies or presses)
4 Squat

5 Abs
3 day (wednesday)
1 Deadlift

2 Benchpress

3 Chest muscles
4 Deadlift up to knees

5 Goodmornings (standing)
5 day (friday)
1 Benchpress

2 Squat

3 Benchpress

4 Chest muscles
5 Abs
6 day (saturday)
1 Deadlift standing on boxes
2 Incline Benchpress
3 Dips (with weights)
4 Deadlift off boxes

5 Goodmornings (seating)

reps
5
4
3
2
5
4
3
3

sets
1
2
2
5
1
1
2
6

%
50%
60%
70%
80%
50%
60%
70%
80%

weight
50
60
70
80
50
60
70
80

10
5
5
4
10

5
1
1
5
3

50%
60%
70%

50
60
70

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

%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%

weight
50
60
70
80
50
60
70
75
80
75
70
65
60
50

50%
60%
70%

50
60
70

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

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

weight
50
60
70
80
50
60
70
80
55
65
75

reps
3
2
4
6
4
4
3
2
5

sets
2
4
6
5
1
2
2
4
5

%
50%
60%

weight
50
60

60%
70%
80%
90%

60
70
80
90

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 2
1 day (monday)
1 Benchpress

2 Squat

3 Benchpress

4 Chest muscles
5 Abs
3 day (wednesday)
1 Deadlift standing on boxes

2 Benchpress

3 Chest muscles
4 Deadlift

5 Goodmornings (standing)
5 day (friday)
1 Squat

2 Benchpress

3 Chest muscles
4 Squat

5 Abs
6 day (saturday)
1 Press behind the neck
2 Incline Benchpress
3 Dips (with weights)
4 Deadlift up to knees

5 Goodmornings (seating)

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

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

weight
50
60
70
80
85
50
60
70
80
55
65
75

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

%
50%
60%
65%
50%
60%
70%
80%
75%
70%
60%
50%

weight
50
60
65
50
60
70
80
75
70
60
50

50%
60%
70%
80%

50
60
70
80

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

%
50%
60%
70%
80%
55%
65%
75%

weight
50
60
70
80
55
65
75

50%
60%
70%

50
60
70

reps
5
4
8
4
4
3
2
5

sets
5
6
5
1
1
2
5
5

weight

50%
60%
70%
75%

50
60
70
75

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 3
1 day (monday)
1 Squat

2 Benchpress

3 Chest muscles
4 Squat

5 Abs
3 day (wednesday)
1 Deadlift

2 Benchpress

3 Chest muscles
4 Deadlift up to knees

5 Goodmornings (seating)
5 day (friday)
1 Squat

2 Benchpress

3 Chest muscles
4 Squat

5 Dips (with weights)

6 Abs
6 day (saturday)
1 Deadlift standing on boxes

2 Benchpress

3 Triceps
4 Deadlift off boxes

5 Goodmornings (standing)

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

%
50%
60%
70%
80%
50%
60%
70%
80%

weight
50
60
70
80
50
60
70
80

50%
60%
70%

50
60
70

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

%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%

weight
50
60
70
80
50
55
60
65
70
75
80
85
80
75
70
65
60
55
50

50%
60%
70%

50
60
70

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

%
50%
60%
70%
80%
85%
50%
60%
70%
80%

weight
50
60
70
80
85
50
60
70
80

50%
60%
65%

50
60
65

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

%
50%
60%
65%
50%
60%
65%

weight
50
60
65
50
60
65

60%
70%
80%
85%

60
70
80
85

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 4
1 day (monday)
1 Squat

2 Benchpress

3 Dips
4 Chest muscles
5 Abs
3 day (wednesday)
1 Deadlift standing on boxes

2 Benchpress

3 Chest muscles
4 Deadlift

5 Goodmornings (standing)
5 day (friday)
1 Squat

2 Benchpress

3 Dips
4 Chest muscles
5 Squat

6 Abs
6 day (saturday)
1 Deadlift up to knees

2 Press behind the neck

3 Incline Benchpress
4 Deadlift off boxes

5 Goodmornings (seating)

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

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%

weight
50
60
70
80
50
60
70
80
85
80

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

%
50%
60%
70%
50%
60%
70%
75%

weight
50
60
70
50
60
70
75

50%
60%
70%
80%
85%

50
60
70
80
85

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

%
50%
60%
70%
80%
85%
50%
60%
70%
80%

weight
50
60
70
80
85
50
60
70
80

55%
65%
75%

55
65
75

reps
4
4
3
2
5
4
4
4
3
3
5

sets
1
1
2
4
5
6
1
1
2
4
5

%
50%
60%
70%
80%

weight
50
60
70
80

60%
70%
80%
90%

60
70
80
90

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 1
1 day (monday)
1 Squat

2 Benchpress

3 Chest muscles
4 Abs
3 day (wednesday)
1 Squat

2 Benchpress

3 Deadlift

5 day (friday)
1 Squat

2 Benchpress

3 Chest muscles
4 Squat

5 Goodmornings (seating)
6 day (saturday)
1 Deadlift up to knees

2 Incline Benchpress
3 Dips (with weights)
4 Deadlift off boxes

5 Abs

reps
3
3
3
2
3
3
3
2
8
10

sets
1
2
2
3
1
1
2
3
4
3

%
50%
60%
70%
75%
50%
60%
70%
75%

weight
50
60
70
75
50
60
70
75

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

%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%

weight
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
3
3
3
3
10
3
3
3
5

sets
1
1
2
6
1
1
2
6
5
1
1
4
5

%
50%
60%
70%
80%
50%
60%
70%
80%

weight
50
60
70
80
50
60
70
80

55%
65%
75%

55
65
75

reps
4
4
4
4
6
3
3
3
3
10

sets
1
1
4
6
5
1
1
2
4
5

%
50%
60%
70%

weight
50
60
70

55%
65%
75%
85%

55
65
75
85

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 2
1 day (monday)
1 Squat

2 Benchpress

3 Chest muscles
4 Squat

5 Abs
3 day (wednesday)
1 Deadlift

2 Benchpress

3 Chest muscles
4 Deadlift up to knees

5 Goodmornings (standing)
5 day (friday)
1 Squat

2 Benchpress

3 Chest muscles
4 Squat

5 Abs
6 day (saturday)
1 Benchpress

2 Dips
3 Deadlift

4 Goodmornings (seating)

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

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
80%

weight
50
60
70
80
85
50
60
70
80
90
80

50%
60%
70%

50
60
70

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

%
50%
60%
70%
80%
85%
50%
60%
70%
80%

weight
50
60
70
80
85
50
60
70
80

55%
65%
75%

55
65
75

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

%
50%
60%
70%
80%
50%
60%
70%
80%
85%

weight
50
60
70
80
50
60
70
80
85

55%
65%
75%

55
65
75

reps
3
3
3
4
3
3
3
2
5

sets
1
2
5
5
1
1
2
6
5

%
55%
65%
75%

weight
55
65
75

50%
60%
70%
80%

50
60
70
80

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 3
1 day (monday)
1 Benchpress

2 Squat

3 Benchpress

4 Chest muscles
5 Goodmornings (standing)
3 day (wednesday)
1 Benchpress

2 Chest muscles
3 Deadlift

4 Abs
5 day (friday)
1 Squat

2 Benchpress

3 Chest muscles
4 Squat

5 Goodmornings (seating)
6 day (saturday)
1 Incline Benchpress
2 Dips
3 Deadlift

4 Abs

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

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

weight
50
60
70
80
85
50
60
70
80
55
65
75

reps
3
3
3
3
8
3
3
2
2
8

sets
1
2
2
6
4
1
1
2
5
3

%
50%
60%
70%
80%

weight
50
60
70
80

50%
60%
70%
80%

50
60
70
80

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

%
50%
60%
70%
80%
85%
50%
60%
70%
80%

weight
50
60
70
80
85
50
60
70
80

55%
65%
75%

55
65
75

reps
3
4
3
3
3
3
8

sets
5
5
1
2
2
4
4

weight

50%
60%
70%
75%

50
60
70
75

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 4
1 day (monday)
1 Squat

2 Benchpress

3 Chest muscles
4 Goodmornings (standing)
3 day (wednesday)
1 Benchpress

2 Chest muscles
3 Deadlift

4 Abs
5 day (friday)
1 Squat

2 Benchpress

3 Chest muscles
4 Goodmornings (seating)
6 day (saturday)
Rest

reps
3
3
3
2
3
3
3
2
6
4

sets
1
2
2
4
1
1
2
5
4
4

%
50%
60%
70%
80%
50%
60%
70%
80%

weight
50
60
70
80
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

%
50%
60%
70%
80%

weight
50
60
70
80

50%
60%
70%
75%

50
60
70
75

reps
3
3
3
2
3
3
3
2
6
4

sets
1
1
2
3
1
1
2
4
3
4

%
50%
60%
70%
75%
50%
60%
70%
80%

weight
50
60
70
75
50
60
70
80

Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 5
1 day (monday)
1 Deadlift

2 Benchpress

3 Abs
3 day (wednesday)
1 Squat

2 Benchpress

5-6-7 day
Competition

reps
3
3
2
3
3
2
1
8

sets
1
2
3
1
2
2
2
2

%
50%
60%
70%
50%
60%
70%
75%

weight
50
60
70
50
60
70
75

reps
3
3
2
3
3
2

sets
1
2
3
1
2
3

%
50%
60%
70%
50%
60%
70%

weight
50
60
70
50
60
70

squat
bench
deadlift

100
100
100