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Squat 0 Bench 0 Deadlift 0: Enter Your Maxes Here
Squat 0 Bench 0 Deadlift 0: Enter Your Maxes Here
Squat
0
Bench
0
Deadlift
0
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
0
0
0
0
0
Bench
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
Bench
0
0
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
Bench
0
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
Bench
0
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
0
0
#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
0
0
0
0
0
Bench
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
#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
0
0
0
0
0
Bench
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
#31
1
Squat
134
Bench
182
Dead
51
367
Squat
0
Bench
0
Dead
0
2
3
4
Total
88
81
86
389
98
227
85
592
44
42
18
155
230
350
189
1136
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
#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
0
0
0
0
0
Bench
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
#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
0
0
0
0
0
Bench
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
#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
0
0
0
0
0
Bench
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
#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
0
0
0
0
0
Bench
0
0
0
0
0
Dead
0
0
0
0
0
0
0
0
0
0
Intensity/Average %
Squat
Bench
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
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#DIV/0!
#DIV/0!
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#DIV/0!
#DIV/0!
Dead
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Squat
#DIV/0!
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#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
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Bench
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Dead
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Squat
#DIV/0!
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Bench
#DIV/0!
#DIV/0!
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Dead
#DIV/0!
#DIV/0!
#DIV/0!
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#DIV/0!
#DIV/0!
Squat
#DIV/0!
#DIV/0!
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Bench
#DIV/0!
#DIV/0!
#DIV/0!
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#DIV/0!
#DIV/0!
Dead
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Squat
#DIV/0!
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#DIV/0!
#DIV/0!
#DIV/0!
Bench
#DIV/0!
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#DIV/0!
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Dead
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Squat
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Bench
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Dead
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Squat
#DIV/0!
Bench
#DIV/0!
Dead
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Squat
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Bench
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Dead
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Squat
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Bench
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Dead
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Squat
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Bench
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Dead
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
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Squat
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
Bench
#DIV/0!
#DIV/0!
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#DIV/0!
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Dead
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
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
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
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
0
0
0
0
0
0
0
0
0
reps
5
4
3
sets
1
1
2
weight
0
0
0
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
week 2
1 day (Monday)
1 Squat
%
50%
60%
70%
0
0
0
0
0
0
0
0
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
80%
50%
60%
70%
80%
45%
55%
60%
2 Bench press
3 Dumbbell fly
4 Deadlift from boxes
%
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
0
0
0
0
0
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
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
reps
5
4
3
2
5
4
3
3
sets
1
1
2
4
1
1
2
6
weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
reps
sets
weight
50%
60%
70%
80%
2 Bench press
3 Dumbbell fly
4 Deadlift from boxes
%
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
5 Good morning (standing)
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
40%
50%
60%
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
4 Dumbbell fly
5 day (Friday)
1 Squat
2 Bench press
3
4
5
6
Dumbbell fly
Dip
Good morning (sitting)
Abs
Sheiko
Monthly training plan #30
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
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
55%
65%
75%
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
Good morning (sitting)
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%
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
Good morning (sitting)
week 3
1 day (Monday)
Squat
Bench press
Squat
Bench press
Dumbbell fly
Good morning (standing)
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
Good morning (sitting)
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Dip
Squat
50%
60%
70%
80%
Deadlift
Bench press
Dumbbell fly
Lunge
5 day (Friday)
Squat
Bench press
Dumbbell fly
Dip
Good morning (sitting)
Abs
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sheiko
Monthly training plan #31
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
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
50%
60%
65%
2 Bench press
3 Dumbbell fly
4 Deadlift from boxes
%
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
6 Good morning (sitting)
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
6 Good morning (standing)
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
%
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
6 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees
2 Bench press
4 Leg press
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Good morning (sitting)
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%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sheiko
Monthly training plan #32
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
%
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
3 Deadlift
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Good morning (standing)
5 Abs
week 2
1 day (Monday)
1 Squat
2 Bench press
4 Squat
Dumbbell fly
3 day (Wednesday)
1 Deadlift up to knees
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
5 Good morning (standing)
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%
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
0
0
0
weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sheiko
Monthly training plan #37
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%
%
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
5 Good morning (sitting)
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
0
0
0
0
0
0
0
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
0
0
0
0
reps
6
5
4
3
2
1
2
3
5
7
sets
1
1
2
2
2
2
2
2
1
1
weight
0
0
0
0
0
0
0
0
0
0
10
5
4
3
3
10
5
5
1
2
2
5
5
5
reps
sets
0
0
0
0
0
0
0
0
0
0
0
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%
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
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
sets
1
2
2
weight
0
0
0
3 Dumbbell fly
4 Triceps
week 3
1 day (Monday)
1 Squat
%
50%
60%
70%
reps
5
4
3
0
0
0
0
0
0
0
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
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
50%
60%
70%
reps
5
4
3
sets
1
1
2
weight
0
0
0
50%
60%
70%
6 Abs
3 day (Wednesday)
1 Deadlift up to knees
2 Bench press
3 Dumbbell fly
4 Deadlift from boxes
%
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
5 Good morning (standing)
week 4
1 day (Monday)
1 Squat
0
0
0
0
0
0
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
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
50%
60%
70%
80%
2 Deadlift
3 Bench press
4 Dumbbell fly
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3
4
5
6
Dumbbell fly
Dip
Good morning (sitting)
Abs
0
0
0
0
Sheiko
Monthly training plan #39
week 1
1 day (Monday)
1 Bench press
2 Squat
%
50%
60%
70%
75%
50%
60%
70%
reps
5
4
3
3
5
5
5
6
10
5
sets
1
2
2
5
1
2
5
6
5
5
weight
0
0
0
0
0
0
0
%
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
0
0
0
0
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
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
3 Dumbbell press
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
4 Triceps
5 Good morning (sitting)
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
%
50%
60%
70%
80%
50%
60%
70%
80%
40%
50%
55%
2 Bench press
3 Dumbbell fly
4 Deadlift from boxes
%
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
Good morning (standing)
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift from boxes
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
Good morning (sitting)
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
5 Good morning (sitting)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sheiko
Monthly training plan #40
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
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
reps
5
4
sets
1
1
weight
0
0
4 Dumbbell fly
5 Leg press
6 Good morning (standing)
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift from boxes
60%
70%
80%
90%
100%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
%
50%
60%
0
0
0
0
0
2 Bench press
3 Dip
4 Squat
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
5 Triceps
6 Good morning (sitting)
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%
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
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
reps
5
sets
1
weight
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
reps
5
4
sets
1
1
weight
0
0
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
4 Deadlift from boxes
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
%
50%
60%
0
0
0
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
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
4 Dumbbell fly
5 Leg press
6 Good morning (sitting)
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
75%
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%
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
50%
60%
reps
3
2
4
6
4
4
3
2
5
sets
2
4
6
5
1
2
2
4
5
weight
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
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
0
0
0
0
50%
60%
70%
Abs
3 day (Wednesday)
Deadlift
Bench press
Dumbbell fly
Deadlift up to knees
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
50%
60%
70%
Squat
Bench press
Dumbbell fly
Abs
6 day (Saturday)
Deficit deadlift
Incline Bench press
Dip (with weights)
Deadlift off boxes
60%
70%
80%
90%
Squat
Bench press
Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
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)
Deadlift up to knees
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
Deadlift up to knees
%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
50%
60%
65%
Bench press
Triceps
Deadlift off boxes
%
50%
60%
65%
50%
60%
65%
60%
70%
80%
85%
Bench press
Dip
Dumbbell fly
Abs
3 day (Wednesday)
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
85%
Bench press
Dip
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
Abs
6 day (Saturday)
Deadlift up to knees
Press
Incline Bench press
Deadlift off boxes
%
50%
60%
70%
80%
60%
70%
80%
90%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
reps
5
5
4
3
10
4
3
3
5
8
sets
1
2
4
5
5
2
2
4
6
3
w eight
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
reps
6
6
6
4
4
4
3
2
5
10
sets
1
2
4
5
1
1
2
6
6
3
w eight
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
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%
Bench press
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)
Deadlift up to knees
%
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)
Deadlift up to knees
Bench press
Leg press
Back extension
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%
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)
Deadlift up to knees
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
Good morning (sitting)
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
Leg press
Abs
50%
60%
65%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
%
55%
65%
75%
85%
reps
3
3
3
3
4
8
5
5
sets
1
1
2
4
5
5
5
5
weight
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
0
reps
3
3
3
3
5
5
5
10
10
8
sets
1
1
2
5
1
1
5
5
5
4
weight
0
0
0
0
0
0
0
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
Good morning (standing)
6 day (Saturday)
Deadlift up to knees
60%
70%
80%
90%
Squat (deep)
Abs
week 2
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Leg curl
Good morning (standing)
3 day (Wednesday)
Deadlift up to knees
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
Triceps
Lats
Abs
week 3
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Deadlift up to knees
Bench press
Squat (deep)
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
50%
60%
70%
80%
Bench press
Dip
Triceps
Leg extension
Abs
week 4
1 day (Monday)
Bench press
Squat
Bench press
Dumbbell fly
Back extension
5 day (Friday)
Squat
Bench press
Dumbbell fly
Triceps
Squat (deep)
Abs
6 day (Saturday)
Deadlift off boxes
Squat
Bench press
Dumbbell fly
Triceps
Back extension
3 day (Wednesday)
Deficit deadlift
Bench press
Squat (deep)
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%
Bench press
Triceps
Leg extension
Abs
%
50%
60%
70%
80%
50%
60%
70%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0-0
0
0
0
0
0
0-0
0
0
0
0
0
0-0
%
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
0
0
0
0
0
0
0
0
reps
4
4
4
4
6
3
3
3
3
10
sets
1
1
4
6
5
1
1
2
4
5
weight
0
0
0
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
0
0
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
0
reps
3
3
3
4
3
3
3
2
5
sets
1
2
5
5
1
1
2
6
5
weight
0
0
0
%
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
0
0
0
0
0
0
0
0
0
0
0
0
%
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
0
0
0
0
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
0
0
0
0
0
0
0
0
0
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
%
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
0
0
0
0
0
0
0
0
%
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
0
0
0
0
0
0
0
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
weight
0
0
0
0
0
0
Dumbbell fly
Abs
3 day (Wednesday)
Squat
Bench press
Deadlift
5 day (Friday)
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%
%
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
Deadlift up to knees
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
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%
Squat
Bench press
Dumbbell fly
Good morning (standing)
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%
50%
60%
70%
75%
Abs
week 4
1 day (Monday)
Squat
Bench press
Dumbbell fly
Good morning (standing)
3 day (Wednesday)
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
75%
Abs
5 day (Friday)
Squat
Bench press
Dumbbell fly
Good morning (sitting)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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%
100
100
100
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
DAY 2 (TUES)
Dead on Box
%
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
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
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
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
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
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
Full gear Partial gear/Partial ROM
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
Good morning (standing)
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
WEEK 3
DAY 1 (MON)
Squat
Bench Press
Dumbbell fly
Leg Press
Good morning (sitting)
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
WEEK 4
0
Full gear Partial gear/Partial ROM
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
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 5 (SAT)
CONTEST!!!!
REST
Squat
0
Full gear Partial gear/Partial ROM
Squat
100
100
bench
100
100
deadlift
100
100