Enter your maxes here:

Squat 360
Bench 255
Deadlift 520
Volume Calculations

Reps Poundage
MS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 22500 25883 34736 83119
2 86 127 70 283 21204 21981 24440 67625
3 131 200 114 445 31572 33329 41548 106449
4 88 106 94 288 22572 19074 35048 76694
Total 397 583 375 1355 97848 100266 135772 333886

MS Prep2 Squat Bench Dead Squat Bench Dead

1 80 204 90 374 20430 34744 34008 89182
2 91 163 83 337 21636 27897 31408 80941
3 84 191 107 382 21348 32729 39000 93077
4 85 148 69 302 21528 26214 25636 73378
5 95 186 78 359 23472 31225 27924 82621
6 85 148 69 302 21528 26214 25636 73378
Total 520 1040 496 2056 129942 179023 183612 492577

MS Prep3 Squat Bench Dead Squat Bench Dead

1 80 114 67 261 20322 20311 25168 65801
2 91 148 46 285 21744 25500 17160 64404
3 73 126 62 261 18414 22147 23192 63753
4 51 127 51 229 12708 22045 19656 54409
5 83 137 62 282 20916 24404 23504 68824
Total 378 652 288 1318 94104 114406 108680 317190

MS Comp Squat Bench Dead Squat Bench Dead

1 82 67 63 212 20520 12087 23088 55695
2 92 92 69 253 23220 16639 25740 65599
3 58 87 47 192 14580 15606 16848 47034
4 41 65 19 125 9972 11501 6604 28077
5 15 30 15 60 3348 4769 4836 12953
Total 288 341 213 842 71640 60601 77116 209357

#29 Squat Bench Dead Squat Bench Dead

1 74 108 55 237 17550 17939 20436 55925
2 101 106 52 259 23292 17480 19292 60064
3 77 100 48 225 19854 18233 16952 55039
4 90 140 30 260 20880 24098 11544 56522
Total 342 454 185 981 81576 77750 68224 227550

#30 Squat Bench Dead Squat Bench Dead

1 119 180 63 362 29124 30294 23920 83338
2 89 133 59 281 21204 22657 21112 64973
3 106 220 60 386 25884 37370 23530 86784
4 83 119 26 228 20916 20936 9620 51472
Total 397 652 208 1257 97128 111257 78182 286567

#31 Squat Bench Dead Squat Bench Dead

 1 134 182 51 367 32004 30294 18616 80914
2 88 98 44 230 21024 16919 15470 53413
3 81 227 42 350 20232 38110 15808 74150
4 86 85 18 189 21168 15275 6500 42943
Total 389 592 155 1136 94428 100598 56394 251420

#32 Squat Bench Dead Squat Bench Dead

1 59 60 13 132 14292 10621 4784 29697
2 77 102 41 220 19422 18360 14612 52394
3 41 63 25 129 10044 11182 8736 29962
4 15 32 15 62 3348 5151 4940 13439
Total 192 257 94 543 47106 45314 33072 125492

#37 Squat Bench Dead Squat Bench Dead

1 74 115 70 259 17550 19673 24336 61559
2 93 100 57 250 ### 23310 17557 20072 60939
3 109 169 63 341 26640 29185 23296 79121
4 80 115 26 221 20016 19737 9620 49373
Total 356 499 216 1071 87516 86152 77324 250992

#39 Squat Bench Dead Squat Bench Dead

1 70 82 46 198 16686 13681 16952 47319
2 102 113 52 267 22932 18959 18460 60351
3 58 102 40 200 15066 18666 14144 47876
4 90 140 30 260 20880 24098 11544 56522
Total 320 437 168 925 75564 75404 61100 212068

#40 Squat Bench Dead Squat Bench Dead

1 80 188 59 327 20214 31748 23192 75154
2 93 125 41 259 22932 21726 13988 58646
3 78 158 55 291 19764 27030 21554 68348
4 136 145 62 343 33444 24812 22646 80902
Total 387 616 217 1220 96354 105315 81380 283049
Intensity/Average %
Squat Bench Dead
67.9% 67.7% 68.9%
68.5% 67.9% 67.1%
66.9% 65.4% 70.1%
71.3% 70.6% 71.7%
68.5% 67.4% 69.6%

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

65.9% 67.1% 66.9%
0 69.6% 68.9% 67.7%
67.9% 67.7% 71.1%
69.5% 67.3% 71.2%
68.3% 67.7% 68.8%

Squat Bench Dead

66.2% 65.4% 70.9%
62.5% 65.8% 68.3%
72.2% 71.8% 68.0%
64.4% 67.5% 74.0%
65.6% 67.7% 69.9%

Squat Bench Dead

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

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
75% 3 5 191
2 Squat 50% 5 1 180
60% 5 2 216
70% 5 5 252
3 Bench press 50% 5 1 128
60% 5 1 153
70% 4 4 179
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 260
60% 3 2 312
70% 3 2 364
75% 3 4 390
2 Incline Bench press 6 4
3 Dip 5 5
4 Deadlift from boxes 55% 4 1 286
65% 4 1 338
75% 4 2 390
85% 3 4 442
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 5 1 153
70% 4 1 179
75% 3 2 191
80% 2 2 204
75% 3 2 191
70% 4 1 179
60% 6 1 153
50% 8 1 128
2 Dumbbell fly 10 5
3 Squat 50% 5 1 180
60% 4 2 216
70% 3 2 252
75% 3 5 270
4 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
 60% 4 1 216
70% 3 2 252
80% 2 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 45% 3 2 162
55% 3 2 198
60% 2 4 216
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 260
60% 3 1 312
70% 3 2 364
75% 2 4 390
2 Bench press 50% 6 1 128
60% 6 2 153
65% 6 4 166
3 Dumbbell fly 10 5
4 Deadlift from boxes 55% 4 1 286
65% 4 1 338
75% 4 2 390
80% 4 4 416
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 2 204
75% 3 1 191
65% 5 1 166
55% 7 1 140
3 Dumbbell fly 10 5
4 Squat 50% 5 1 180
60% 5 2 216
70% 4 4 252
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 198
65% 4 1 234
75% 3 2 270
85% 2 4 306
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 3 1 180
60% 3 1 216
70% 3 1 252
80% 3 4 288
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 2 260
60% 3 2 312
65% 3 4 338
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 3 204
85% 2 2 217
80% 3 2 204
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 4 1 312
70% 4 2 364
80% 3 2 416
90% 2 3 468
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 6 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 7 204
3 Dumbbell fly 10 5
4 Press 4 5
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 55% 5 1 140
65% 5 1 166
75% 4 5 191
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 144
50% 4 2 180
60% 3 3 216
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 3 217
2 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 3 2 416
85% 2 3 442
80% 2 3 416
3 Bench press 50% 5 1 128
60% 5 1 153
70% 5 4 179
4 Dumbbell fly 10 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 6 288
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
80% 3 2 204
85% 2 2 217
80% 3 2 204
70% 4 1 179
60% 6 1 153
50% 8 1 128
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Monthly training plan #30

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
3 Bench press 50% 5 1 128
60% 5 1 153
70% 5 5 179
4 Dumbbell fly 10 5
5 Squat 55% 5 1 198
65% 4 1 234
75% 3 5 270
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 260
60% 4 2 312
70% 3 2 364
80% 3 5 416
2 Bench press 50% 5 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 2 204
85% 1 2 217
80% 2 2 204
75% 3 2 191
70% 4 1 179
65% 6 1 166
60% 8 1 153
55% 10 1 140
50% 12 1 128
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 312
70% 4 2 364
80% 3 3 416
90% 2 4 468
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 2 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
80% 2 6 204
3 Dip 6 5
4 Squat 50% 5 1 180
60% 5 2 216
70% 4 4 252
5 French press 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 2 216
70% 3 2 252
80% 2 2 288
90% 1 3 324
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 6 204
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 4 288
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 260
60% 4 2 312
70% 3 2 364
75% 3 4 390
2 Bench press 50% 5 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 2 204
75% 3 2 191
70% 5 2 179
60% 7 1 153
50% 9 1 128
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 5 416
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
80% 2 5 204
2 Squat 50% 5 1 180
60% 5 2 216
70% 5 5 252
3 Bench press 55% 4 1 140
65% 3 1 166
75% 2 5 191
4 Dip 8 5
5 Leg Press 6 5
6 Good morning (sitting) 6 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 2 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
3 Squat 50% 6 1 180
60% 6 1 216
65% 6 4 234
4 Bench press 55% 5 1 140
65% 5 2 166
75% 4 4 191
5 Dumbbell fly 10 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 3 416
85% 2 3 442
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 2 204
85% 1 2 217
80% 2 2 204
75% 3 2 191
70% 5 1 179
65% 7 1 166
60% 9 1 153
55% 11 1 140
50% 13 1 128
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 338
75% 5 2 390
85% 4 4 442
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 2 288
85% 2 3 306
80% 3 3 288
3 Bench press 50% 5 1 128
60% 5 2 153
70% 5 5 179
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 2 288
85% 2 2 306
90% 1 2 324
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 2 217
80% 3 2 204
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 4 288
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 3 217
2 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 2 416
85% 2 3 442
3 Bench press 55% 5 1 140
65% 5 1 166
75% 4 4 191
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 6 288
2 Bench press 50% 5 1 128
60% 5 1 153
70% 5 5 179
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Monthly training plan #31

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 4 217
2 Squat 50% 5 1 180
60% 5 2 216
70% 2,4,6,8,7,5,3 1 252
3 Bench press 50% 6 1 128
60% 6 2 153
65% 6 4 166
4 Dumbbell fly 10 5
5 Squat 50% 5 1 180
60% 5 2 216
65% 4 4 234
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 260
60% 4 2 312
70% 4 4 364
2 Bench press 50% 5 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 2 204
85% 1 2 217
80% 2 2 204
75% 3 2 191
70% 4 1 179
65% 6 1 166
60% 8 1 153
55% 10 1 140
50% 12 1 128
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 312
70% 4 1 364
80% 3 2 416
90% 2 4 468
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 2 288
85% 2 3 306
2 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
80% 2 6 204
3 Dip 6 5
4 Squat 55% 5 1 198
65% 5 1 234
75% 4 4 270
5 French press 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 2 204
90% 1 3 230
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 5 288
3 Bench press 55% 5 1 140
65% 5 1 166
75% 5 4 191
4 Dumbbell fly 10 5
5 Leg press 6 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 260
60% 3 2 312
65% 3 4 338
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 2 204
85% 1 2 217
75% 3 1 191
65% 5 1 166
55% 7 1 140
3 Dumbbell fly 10 5
4 Deadlift 55% 3 1 286
65% 3 2 338
75% 3 2 390
85% 2 4 442
5 Lunge 5 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 2 288
85% 2 4 306
2 Incline Bench press 4 6
3 Squat 50% 6 1 180
60% 6 1 216
65% 6 4 234
4 Triceps 10 5
5 Back extension 10 4

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 5 1 216
70% 5,8,3,6,2,7,4 1 252
3 Bench press 55% 5 1 140
65% 5 1 166
70% 5 5 179
4 Dumbbell fly 10 5
5 Lunge 5 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 2 4 416
2 Bench press 50% 8 1 128
55% 7 1 140
60% 6 1 153
65% 5 1 166
70% 4 1 179
75% 3 2 191
80% 2 2 204
85% 1 2 217
80% 2 2 204
75% 3 1 191
70% 4 1 179
65% 6 1 166
60% 8 1 153
55% 10 1 140
50% 12 1 128
3 Deadlift from boxes 60% 4 1 312
70% 4 1 364
80% 3 2 416
90% 2 3 468
4 Leg press 5 5
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 2 288
85% 2 3 306
80% 3 3 288
3 Bench press 50% 5 1 128
60% 5 2 153
70% 5 5 179
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 2 288
90% 1 3 324
80% 2 2 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 4 217
3 Dumbbell fly 10 5
4 Dip 8 5
5 Lunge 5 5
6 Back extension 10 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 2 204
90% 1 3 230
80% 2 2 204
2 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 2 2 416
90% 1 2 468
3 Dumbbell fly 10 5
4 Leg press 5 6
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 55% 5 1 140
65% 5 1 166
75% 4 5 191
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 180
60% 5 1 216
70% 5 4 252
6 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #32

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 180
60% 3 1 216
70% 3 2 252
75% 2 3 270
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
75% 2 3 191
3 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 2 216
70% 2 2 252
80% 2 1 288
90% 1 1 324
95% 1 1 342
2 Bench press 50% 3 1 128
60% 3 1 153
70% 2 2 179
80% 2 1 204
90% 1 1 230
95% 1 1 242.25
3 Deadlift 50% 3 1 260
60% 2 1 312
70% 2 2 364
80% 1 1 416
90% 1 1 468
95% 1 1 494

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 2 216
70% 3 2 252
75% 2 4 270
2 Bench press 55% 3 1 140
65% 3 2 166
75% 3 6 191
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5
5 Abs 10 3

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 180
60% 3 2 216
70% 3 2 252
80% 2 4 288
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 3 5 204

4 Squat 55% 3 1 198

65% 3 2 234
75% 3 4 270
Dumbbell fly 8 4
3 day (Wednesday) % reps sets weight
1 Deadlift up to knees 50% 3 1 260
60% 2 2 312
65% 2 2 338
70% 1 3 364
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 3 2 204
85% 2 3 217
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 3 5 416
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 3 1 180
60% 3 2 216
70% 3 2 252
80% 3 6 288
3 Bench press 50% 4 1 128
60% 4 1 153
70% 4 4 179
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 180
60% 3 1 216
70% 3 2 252
80% 2 5 288
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 2 3 204
85% 1 3 217
3 Dumbbell fly 8 4
4 Abs 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 2 5 204
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 260
60% 3 2 312
70% 3 2 364
75% 2 5 390
4 Good morning (standing) 5 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 2 216
70% 2 2 252
75% 2 3 270
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
75% 2 4 191
3 Abs 8 3

week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 128
60% 3 2 153
70% 2 2 179
75% 1 4 191
1 Deadlift 50% 3 1 260
60% 2 2 312
70% 2 4 364
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 2 216
70% 2 3 252
2 Bench press 50% 3 1 128
60% 3 2 153
70% 2 3 179

Bmax 50% 3 1 128

60% 3 1 153
70% 2 2 179
80% 1 2 204
90% 1 1 230
95% 1 1 242
105% 1 1 268
Smax 50% 3 1 180
60% 3 1 216
70% 2 2 252
80% 1 2 288
90% 1 1 324
95% 1 1 342
105% 1 1 378
Dmax 50% 3 1 260
60% 3 1 312
70% 2 2 364
80% 1 2 416
90% 1 1 468
95% 1 1 494
105% 1 1 546
 Sheiko
Monthly training plan #37

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
75% 3 4 191
2 Squat 50% 5 1 180
60% 5 2 216
70% 5 5 252
3 Dumbbell fly 10 5
4 Bench press 55% 5 1 140
65% 5 2 166
70% 4 5 179
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 5 1 260
60% 5 2 312
70% 4 2 364
75% 3 4 390
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 260
60% 5 2 312
70% 4 2 364
80% 3 4 416
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 2 204
85% 1 2 217
80% 2 2 204
75% 3 2 191
65% 5 1 166
55% 7 1 140

2 Dumbbell fly 10 5
3 Squat 50% 5 1 180
60% 4 2 216
70% 3 2 252
75% 3 5 270
4 French press 10 5
5 Good morning (sitting) 5 5

###
week 2
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 198
65% 4 2 234
75% 3 2 270
80% 2 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 6 204
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 198
65% 3 1 234
75% 3 4 270
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 260
60% 4 2 312
70% 4 4 364
2 Bench press 55% 5 1 140
65% 5 1 166
70% 4 5 179
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 5 416
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 4 1 180
60% 4 1 216
70% 3 2 252
75% 3 6 270
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 1 179
75% 3 3 191
80% 2 2 204
85% 1 2 217
80% 2 2 204
75% 4 1 191
70% 5 1 179
60% 6 1 153
50% 7 1 128
5 Squat 55% 3 1 198
65% 3 1 234
75% 2 4 270
6 Good morning (sitting) 6 5
3 Dumbbell fly Dumbbell fly 10 5
4 Triceps Triceps 10 5 ###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 2 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 180
60% 5 1 216
70% 5 5 252
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 260
60% 4 1 312
70% 4 2 364
75% 4 4 390
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 2 204
85% 1 2 217
80% 2 2 204
75% 3 2 191
70% 4 1 179
65% 6 1 166
55% 7 1 140
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 312
70% 5 2 364
80% 4 4 416
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 7 204
2 Squat 50% 5 1 180
60% 5 1 216
70% 5 2 252
75% 4 5 270
3 Bench press 50% 6 1 128
60% 6 2 153
65% 6 4 166
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
 ###
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 2 288
90% 1 3 324
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 4 288
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
90% 1 3 230
2 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 2 416
85% 2 3 442
3 Bench press 50% 5 1 128
60% 5 1 153
70% 4 4 179
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 6 288
2 Bench press 50% 5 1 128
60% 5 1 153
70% 5 5 179
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Monthly training plan #39

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
75% 3 5 191
2 Squat 50% 5 1 180
60% 5 2 216
70% 5 5 252
3 Dumbbell press 6 6
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 260
60% 3 1 312
70% 3 2 364
75% 3 4 390
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 55% 4 1 286
65% 4 1 338
75% 3 2 390
85% 2 4 442
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 5 1 153
70% 4 1 179
75% 3 2 191
80% 2 2 204
75% 3 2 191
70% 4 1 179
60% 6 1 153
50% 8 1 128
2 Dumbbell fly 10 5
3 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
75% 3 5 270
4 Triceps 10 5
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 40% 4 2 144
50% 3 2 180
55% 3 4 198
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 260
60% 3 1 312
70% 3 2 364
75% 2 4 390
2 Bench press 50% 6 1 128
60% 6 2 153
65% 6 4 166
3 Dumbbell fly 10 5
4 Deadlift from boxes 50% 4 1 260
60% 4 1 312
70% 4 2 364
75% 4 4 390
5 Barbell row 8 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 2 204
85% 2 2 217
75% 3 1 191
65% 5 1 166
55% 7 1 140
3 Dumbbell fly 10 5
4 Squat 50% 5 1 180
60% 5 1 216
70% 4 4 252
5 Back extension 8 5
6 Dip 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 198
65% 4 1 234
75% 3 2 270
85% 2 5 306
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Push up (wide grip) 10 5
5 Pistol squat 5 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 2 260
60% 3 2 312
65% 2 4 338
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 3 217
80% 3 2 204
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 4 1 312
70% 4 1 364
80% 3 2 416
90% 2 3 468
5 Lunge 5 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 6 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 7 204
3 Dumbbell fly 10 5
4 Press 4 5
5 Pull-up/Chin-up 8 5
6 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 55% 5 1 140
65% 5 1 166
75% 4 5 191
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 144
50% 4 2 180
60% 3 3 216
6 Back extension 10 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 3 217
2 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 3 2 416
85% 2 3 442
80% 3 2 416
3 Bench press 50% 5 1 128
60% 5 1 153
70% 5 4 179
4 Pull-up/Chin-up 8 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 6 288
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
80% 3 2 204
85% 2 2 217
80% 3 2 204
70% 4 1 179
60% 6 1 153
50% 8 1 128
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #40

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
80% 3 2 204
85% 2 3 217
80% 3 2 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
3 Bench press 55% 5 1 140
65% 5 1 166
75% 4 5 191
4 Dumbbell fly 10 5
5 Leg press 6 6
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 260
60% 4 2 312
70% 3 2 364
80% 3 2 416
85% 2 4 442
2 Bench press 50% 8 1 128
55% 7 1 140
60% 6 1 153
65% 5 1 166
70% 4 1 179
75% 3 2 191
80% 2 2 204
85% 1 3 217
80% 2 2 204
75% 3 1 191
70% 4 1 179
65% 6 1 166
60% 8 1 153
55% 10 1 140
50% 12 1 128
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 312
70% 4 1 364
80% 3 2 416
90% 3 2 468
100% 2 3 520
5 Lunge 5 6
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 2 288
85% 2 4 306
2 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
80% 2 6 204
3 Dip 6 5
4 Squat 55% 5 1 198
65% 4 1 234
75% 3 4 270
5 Triceps 10 5
6 Good morning (sitting) 5 5

###
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 6 204
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
75% 3 4 270
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 260
60% 3 2 312
65% 2 4 338
2 Bench press 50% 5 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 3 204
75% 3 2 191
70% 5 2 179
60% 7 1 153
50% 9 1 128
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 2 5 416
5 Leg press 5 6
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 7 204
2 Squat 50% 5 1 180
60% 5 1 216
70% 5 2 252
75% 4 4 270
3 Push-up (wide grip) 8 5
4 Leg extension 10 5
5 Good morning (sitting) 5 5

###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 2 288
90% 1 3 324
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
90% 2 3 230
3 Squat 55% 4 1 198
65% 4 1 234
75% 4 4 270
4 Incline DB 10 5
5 Chinups 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 260
60% 3 1 312
70% 3 2 364
80% 2 2 416
90% 1 3 468
80% 2 2 416
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 3 204
75% 3 2 191
70% 5 1 179
60% 9 1 153
50% 11 1 128
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 338
75% 5 2 390
85% 4 4 442
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 3 288
85% 2 4 306
3 Bench press 50% 6 1 128
60% 6 1 153
70% 6 4 179
4 Dumbbell fly 10 5
5 Leg press 6 6
6 Good morning (sitting) 5 5

###
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 3 204
85% 2 4 217
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 180
60% 5 1 216
70% 5 1 252
75% 4 4 270
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 260
60% 3 2 312
70% 3 2 364
75% 3 5 390
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 3 3 204
75% 4 2 191
70% 5 2 179
65% 6 1 166
60% 8 1 153
 55% 10 1 140
50% 10 1 128
3 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 6 416
4 Dumbbell fly 10 5
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 3 288
85% 2 3 306
80% 3 3 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 6 204
3 Squat 50% 6 1 180
60% 6 1 216
65% 6 4 234
4 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 2 216
70% 3 2 252
80% 2 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Squat 50% 5 1 180
60% 5 1 216
70% 4 5 252
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 5 416
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 2 204
75% 3 2 191
70% 4 1 179
65% 6 1 166
60% 8 1 153
50% 10 1 128
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 260
60% 4 1 312
70% 4 5 364
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 6 288
3 Bench press 55% 5 1 140
65% 4 1 166
75% 3 5 191
4 Dumbbell fly 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 2 260
60% 2 4 312
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 60% 4 1 312
70% 4 2 364
80% 3 2 416
90% 2 4 468
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 3 204
85% 2 3 217
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
3 Bench press 55% 4 1 140
65% 4 2 166
75% 4 4 191
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 260
60% 3 2 312
65% 2 4 338
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 3 204
75% 3 2 191
70% 4 1 179
60% 6 1 153
50% 8 1 128
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 5 416
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 55% 5 1 140
65% 4 1 166
75% 3 5 191
3 Dumbbell fly 10 5
4 Squat 50% 5 1 180
60% 5 1 216
70% 4 4 252
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Press 5 5
2 Incline Bench press 4 6
3 Dip (with weights) 8 5
4 Deadlift up to knees 50% 4 1 260
60% 4 1 312
70% 3 2 364
75% 2 5 390

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Squat 50% 5 1 180
60% 5 1 216
70% 5 5 252
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 5 416
2 Bench press 50% 8 1 128
55% 7 1 140
60% 6 1 153
65% 5 1 166
70% 4 1 179
75% 3 2 191
80% 2 2 204
85% 1 2 217
80% 2 2 204
75% 3 2 191
70% 4 1 179
65% 6 1 166
60% 8 1 153
55% 10 1 140
50% 12 1 128
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 260
60% 4 1 312
70% 4 5 364
5 Good morning (sitting) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 3 288
85% 2 3 306
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Squat 50% 6 1 180
60% 6 1 216
65% 6 4 234
5 Dip (with weights) 6 6
6 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 260
60% 3 2 312
65% 3 4 338
2 Bench press 50% 6 1 128
60% 6 1 153
65% 6 5 166
3 Triceps 6 5
4 Deadlift off boxes 60% 4 1 312
70% 4 2 364
80% 4 2 416
85% 4 4 442
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 7 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 3 217
80% 3 2 204
3 Dip 6 5
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 260
60% 3 2 312
70% 2 4 364
2 Bench press 50% 5 1 128
60% 5 1 153
70% 5 2 179
75% 4 5 191
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 3 416
85% 2 3 442
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 3 288
85% 2 3 306
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dip 6 5
4 Dumbbell fly 10 5
5 Squat 55% 4 1 198
65% 3 1 234
75% 3 5 270
6 Abs 10 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 2 4 416
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 60% 4 1 312
70% 4 1 364
80% 3 2 416
90% 3 4 468
5 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
3 Bench press 55% 5 1 140
65% 5 1 166
75% 4 5 191
4 Dumbbell fly 10 5
5 Bottom up squat 5 5
6 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 260
60% 3 2 312
65% 2 4 338
2 Bench press 50% 5 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 2 204
85% 1 3 217
80% 2 2 204
75% 3 2 191
70% 4 2 179
65% 5 1 166
60% 6 1 153
55% 7 1 140
50% 8 1 128
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 260
60% 3 1 312
70% 3 2 364
80% 3 2 416
85% 2 4 442
5 Leg press 5 6
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 198
65% 4 1 234
75% 3 2 270
85% 2 4 306
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 6 204
3 Dip (weighted) 5 5
4 Squat 50% 5 1 180
60% 4 1 216
70% 3 1 252
80% 3 5 288
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 260
60% 3 1 312
70% 3 2 364
75% 3 4 390
2 Bench press 50% 6 1 128
60% 6 1 153
65% 6 5 166
3 Deadlift off boxes 70% 4 1 364
80% 3 2 416
90% 3 2 468
100% 2 3 520
4 Leg press 6 6
5 Back extension 10 4
6 Abs 10 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 5 288
3 Bench press 50% 5 1 128
60% 5 1 153
70% 5 5 179
4 Leg press 5 6
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 4 2 179
75% 3 2 191
80% 2 3 204
75% 3 2 191
70% 4 1 179
65% 5 1 166
60% 6 1 153
55% 7 1 140
50% 8 1 128
2 Dumbbell fly 10 5
3 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 2 6 416
4 Bottom up squat 5 6
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dip (weighted) 6 5
4 Squat 50% 6 1 180
60% 6 2 216
65% 6 3 234
5 Back extension 10 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 5 1 260
60% 5 2 312
70% 4 4 364
2 Incline bench press 3 5
3 Triceps 10 5
4 Deadlift from boxes 75% 4 2 390
85% 3 2 442
95% 3 4 494
5 Leg press 5 6
5 Abs 8 3

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 3 288
85% 2 3 306
3 Bench press 55% 5 1 140
65% 4 1 166
75% 3 4 191
4 Dumbbell fly 10 5
5 Bottom up squat 5 6
6 Back extension 10 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 260
60% 4 1 312
70% 3 2 364
75% 2 5 390
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 1 179
75% 3 2 191
80% 2 2 204
85% 1 2 217
80% 2 2 204
75% 3 2 191
70% 4 1 179
65% 5 1 166
60% 6 1 153
55% 7 1 140
50% 8 1 128
3 Deadlift from boxes 65% 4 1 338
75% 4 2 390
85% 4 4 442
4 Leg press 6 6
5 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Squat 55% 4 1 198
65% 4 1 234
75% 4 4 270
5 Good morning (sitting) 6 6

6 day (Saturday) % reps sets weight

1 Deadlift off boxes 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 3 5 416
2 Bench press 50% 5 1 128
60% 5 2 153
70% 5 5 179
3 Triceps 10 5
4 Snatch grip rack pull 50% 4 1 260
(slow eccentric) 60% 4 2 312
65% 4 4 338
5 Bottom up squat 6 6
5 Abs 10 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 2 288
85% 2 2 306
80% 3 2 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 4 217
3 Dumbbell fly 10 5
4 Squat 55% 5 1 198
65% 4 1 234
75% 3 5 270
5 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
2 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 3 416
85% 2 3 442
3 Bench press 55% 5 1 140
65% 5 1 166
75% 4 4 191
4 Leg press 5 6
5 Back extension 8 4

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
3 Bench press 50% 5 1 128
60% 5 1 153
70% 5 4 179
4 Dumbbell fly 10 5
5 Bottom up squat 5 5
6 Back extension 10 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 260
60% 4 1 312
70% 3 2 364
75% 2 4 390
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 55% 3 1 286
65% 3 1 338
75% 3 1 390
85% 2 3 442
95% 1 3 494
5 Leg press 6 6
6 Good morning 5 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
3 Bench press 55% 5 1 140
65% 4 1 166
75% 3 4 191
4 Dumbbell fly 10 5
5 Leg press 4 6
6 Good morning (sitting) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 5 416
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 1 179
75% 3 2 191
80% 2 3 204
75% 3 2 191
70% 4 1 179
65% 5 1 166
60% 6 1 153
55% 7 1 140
50% 8 1 128
3 Dumbbell fly 8 4
4 Deadlift to knees 50% 4 1 260
60% 4 1 312
70% 3 5 364
5 Leg press 4 6
6 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
3 Dumbbell fly 8 4
4 Squat 50% 5 1 180
60% 5 1 216
70% 5 5 252
5 Triceps 10 5
6 Good morning 5 5

6 day (Saturday) % reps sets weight

1 Bench press 50% 6 1 128
60% 6 2 153
65% 6 4 166
2 Dip 4 5
3 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 2 6 416
5 Bottom up squat 5 6
5 Abs 10 3

week 6
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 2 288
85% 2 2 306
90% 1 2 324
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 2 204
90% 1 3 230
80% 2 2 204
3 Dumbbell fly 6 3
4 Squat 55% 5 1 198
65% 4 2 234
75% 3 4 270
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 128
60% 5 1 153
70% 4 2 179
75% 3 2 191
80% 2 3 204
75% 3 2 191
70% 4 1 179
60% 6 1 153
50% 8 1 128
2 Deadlift 50% 4 1 260
60% 4 1 312
70% 3 2 364
80% 3 2 416
90% 2 4 468
3 Triceps 10 5
4 Leg press 5 6
5 Abs 6 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
3 Bench press 55% 5 1 140
65% 5 1 166
75% 4 4 191
4 Dumbbell fly 10 5
5 Leg press 5 6

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 260
60% 3 2 312
65% 3 5 338
2 Incline Bench press 4 6
3 Dip 6 5
4 Snatch grip deadlift 50% 4 1 260
60% 4 2 312
65% 4 4 338
5 Leg press 7 6
6 Abs 10 4
 Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period

week 1
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 198
65% 4 1 234
75% 3 2 270
85% 2 4 306
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
3 Dumbbell fly 10 5
4 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 4 288
5 Triceps 10 5
6 Back extension 10 5

3 day (Wednesday) % reps sets weight

1 Bench press 55% 5 1 140
65% 4 1 166
75% 3 2 191
85% 2 5 217
2 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 3 5 416
3 Bench press 50% 5 1 128
60% 5 1 153
70% 4 4 179
4 Dumbbell fly 10 5
5 Abs 10 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dip (weighted) 4 5
4 Leg press 5 5
5 Good morning (standing) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 260
60% 3 1 312
70% 3 2 364
75% 2 4 390
2 Incline bench press 3 6
3 Lats 10 5
4 Deadlift off boxes 60% 4 1 312
70% 4 1 364
80% 3 2 416
90% 2 3 468
5 Squat (deep) 5 5
6 Abs 8 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
3 Bench press 55% 5 1 140
65% 5 1 166
75% 4 4 191
4 Dumbbell fly 10 5
5 Leg curl 8 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 260
60% 3 1 312
70% 3 2 364
75% 2 4 390
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 1 179
75% 3 2 191
80% 2 2 204
85% 1 3 217
75% 3 1 191
65% 5 1 166
55% 7 1 140
3 Dumbbell fly 10 5
4 Squat (deep) 4 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 5 204
3 Dumbbell fly 10 5
4 Squat 50% 6 1 180
60% 6 1 216
65% 6 4 234
5 Shoulders 8 5
6 Back extension 8 4

6 day (Saturday) % reps sets weight

1 Narrow grip bench press 50% 5 1 128
60% 4 1 153
70% 3 5 179
2 Deadlift from boxes 55% 4 1 286
65% 4 1 338
75% 3 2 390
85% 3 4 442
3 Triceps 10 5
4 Lats 10 5
5 Abs 8 4

week 3
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 140
65% 4 1 166
75% 3 2 191
85% 2 4 217
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
3 Bench press 50% 5 1 128
60% 4 1 153
70% 3 1 179
80% 2 5 204
4 Dumbbell fly 10 5
5 Triceps 10 5
6 Back extension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 260
60% 3 1 312
70% 3 2 364
75% 2 5 390
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Deadlift from boxes 60% 3 1 312
70% 3 1 364
80% 3 2 416
90% 2 3 468
4 Squat (deep) 5 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 198
65% 4 1 234
75% 3 2 270
85% 2 4 306
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 2 204
90% 1 3 230
3 Dumbbell fly 10 5
4 Squat 50% 5 1 180
60% 4 1 216
70% 3 1 252
80% 2 4 288
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 2 5 416
2 Bench press 50% 5 1 128
60% 5 1 153
70% 4 4 179
3 Dip 4 5
4 Triceps 8 5
5 Leg extension 8 5
6 Abs 10 4

week 4
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 140
65% 4 1 166
75% 3 2 191
85% 2 5 217
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 2 288
90% 1 3 324
80% 2 2 288
3 Dumbbell bench press 6 5
4 Dumbbell fly 10 5
5 Leg curl 8 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 3 5 416
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 1 179
80% 3 2 204
85% 2 3 217
80% 3 1 204
75% 4 1 191
70% 5 1 179
65% 6 1 166
60% 7 1 153
55% 8 1 140
50% 9 1 128
3 Dumbbell fly 8 4
4 Back extension 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 5 288
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat (deep) 4 5
6 Abs 10 4

6 day (Saturday) % reps sets weight

1 Deadlift off boxes 55% 3 1 286
65% 3 1 338
75% 3 2 390
85% 3 4 442
2 Incline bench press 4 5
3 Dip 8 5
4 Good morning (sitting) 5 5
5 Leg press 5 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 140
65% 4 1 166
75% 3 2 191
85% 2 4 217
2 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 2 3 288
85% 2 3 306
3 Bench press 50% 5 1 128
60% 4 1 153
70% 3 1 179
80% 3 4 204
4 Dumbbell fly 10 5
5 Triceps 10 5
6 Back extension 8 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 260
60% 3 2 312
70% 2 4 364
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 5 204
3 Deadlift from boxes 65% 3 1 338
75% 3 1 390
85% 3 2 442
95% 2 3 494
4 Squat (deep) 4 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 180
60% 4 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 55% 5 1 140
65% 4 1 166
75% 3 2 191
85% 2 5 217
3 Dumbbell fly 10 5
4 Squat 55% 5 1 198
65% 5 1 234
75% 4 4 270
5 Dumbbell bench press 6 5
6 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 3 5 416
2 Bench press 50% 5 1 128
60% 5 1 153
70% 5 5 179
3 Triceps 10 5
4 Leg extension 10 5
5 Abs 8 4
 Sheiko
Monthly training plan #1 of Candidates to MS and CMS in competition period

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 180
60% 3 2 216
70% 3 2 252
75% 2 3 270
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
75% 2 3 191
3 Dumbbell fly 8 4
4 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 1 216
70% 3 2 252
80% 2 2 288
90% 1 1 324
95%-100% 1 2-3 342-360
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 2 2 204
90% 1 1 230
95%-100% 1 2-3 242.25-255
3 Deadlift 50% 3 1 260
60% 3 1 312
70% 2 2 364
80% 2 1 416
90% 1 1 468
95%-100% 1 2-3 494-520

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 1 216
70% 3 2 252
80% 2 6 288
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 3 6 204
3 Dumbbell fly 10 5
4 Squat 55% 3 1 198
65% 3 1 234
75% 3 4 270
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 260
60% 4 1 312
70% 4 4 364
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 55% 3 1 286
65% 3 1 338
75% 3 2 390
85% 3 4 442
5 Abs 10 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 180
60% 3 1 216
70% 3 2 252
80% 3 3 288
85% 2 3 306
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 2 2 204
90% 1 2 230
80% 2 2 204
3 Dumbbell fly 8 4
4 Squat 50% 4 1 180
60% 4 1 216
70% 4 4 252
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 3 3 416
85% 2 3 442
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 3 5 204
3 Dumbbell fly 10 5
4 Deadlift up to knees 55% 3 1 286
65% 3 1 338
75% 3 4 390
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 1 216
70% 3 2 252
80% 3 5 288
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 2 2 204
85% 1 3 217
3 Dumbbell fly 10 5
4 Squat 55% 3 1 198
65% 3 1 234
75% 2 4 270
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Bench press 55% 3 1 140
65% 3 2 166
75% 3 5 191
2 Dip 4 5
3 Deadlift 50% 3 1 260
60% 3 1 312
70% 3 2 364
80% 2 6 416
4 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 2 2 204
85% 1 2 217
2 Squat 50% 3 1 180
60% 3 1 216
70% 3 2 252
80% 2 5 288
3 Bench press 55% 3 1 140
65% 3 1 166
75% 2 4 191
4 Dumbbell fly 8 4
5 Good morning (standing) 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 128
60% 3 2 153
70% 3 2 179
80% 3 6 204
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 260
60% 3 1 312
70% 2 2 364
80% 2 5 416
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 1 216
70% 3 2 252
80% 2 2 288
85% 1 2 306
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 2 5 204
3 Dumbbell fly 8 4
4 Squat 55% 3 1 198
65% 3 1 234
75% 3 4 270
5 Good morning (sitting) 4 4

6 day (Saturday) % reps sets weight

1 Incline Bench press 3 5
2 Dip 4 5
3 Deadlift 50% 3 1 260
60% 3 2 312
70% 3 2 364
75% 3 4 390
4 Abs 8 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 180
60% 3 2 216
70% 3 2 252
80% 2 4 288
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 2 5 204
3 Dumbbell fly 6 4
4 Good morning (standing) 4 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 128
60% 3 2 153
70% 3 2 179
80% 2 4 204
2 Dumbbell fly 6 3
3 Deadlift 50% 3 1 260
60% 2 2 312
70% 2 2 364
75% 2 4 390
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 1 216
70% 3 2 252
75% 2 3 270
2 Bench press 50% 3 1 128
60% 3 1 153
70% 3 2 179
80% 2 4 204
3 Dumbbell fly 6 3
4 Good morning (sitting) 4 4

6 day (Saturday)
Rest

week 5
1 day (Monday) % reps sets weight
1 Deadlift 50% 3 1 260
60% 3 2 312
70% 2 3 364
2 Bench press 50% 3 1 128
60% 3 2 153
70% 2 2 179
75% 1 2 191
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 180
60% 3 2 216
70% 2 3 252
2 Bench press 50% 3 1 128
60% 3 2 153
70% 2 3 179

5-6-7 day
Competition
WEEK 1 Full gear Partial gear/Partial ROM Raw Maxes
DAY 1 (MON) Squat 100 100 100
bench 100 100 100
reps sets % FULL Partial Raw deadlift 100 100 100

Squat 5 1 55% 55.0 55.0 55.0 CHANGE ONLY THIS BOX!!!!!!!

4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0 DAY 4 (FRI)
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0 reps sets % FULL Partial Raw
4 1 60% 60.0 60.0 60.0 Squat 5 1 50% 50.0 50.0 50.0
3 2 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.0
3 5 80% 80.0 80.0 80.0 3 2 70% 70.0 70.0 70.0
Squat 5 1 50% 50.0 50.0 50.0 3 5 80% 80.0 80.0 80.0
4 1 60% 60.0 60.0 60.0 Bench Press 5 1 50% 50.0 50.0 50.0
3 1 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.0
2 4 80% 80.0 80.0 80.0 3 2 70% 70.0 70.0 70.0
Dumbbell fly 10 5 3 6 80% 80.0 80.0 80.0
Inc. DB press 10 4 Squat 5 1 55% 55.0 55.0 55.0
5 1 65% 65.0 65.0 65.0
DAY 2 (TUES) 4 4 75% 75.0 75.0 75.0
Triceps 10 5
reps sets % FULL Partial Raw Abs 10 3
Dead on box 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0 DAY 5 (SAT)
2 4 70% 70.0 70.0 70.0
Bench Press 4 5 reps sets % FULL Partial Raw
Floor Press 3 5 Dead to Knees 3 1 50% 50.0 50.0 50.0
Lat Pull down 6 5 3 1 60% 60.0 60.0 60.0
Abs 10 4 3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
DAY 3 (WED) Bench Press 5 1 55% 55.0 55.0 55.0
5 1 65% 65.0 65.0 65.0
reps sets % FULL Partial Raw 4 5 75% 75.0 75.0 75.0
Deadlift 3 1 50% 50.0 50.0 50.0 Floor Press 3 5
3 1 60% 60.0 60.0 60.0 Rev Band DL 3 1 65% 65.0 65.0 65.0
3 2 70% 70.0 70.0 70.0 3 1 75% 75.0 75.0 75.0
3 2 80% 80.0 80.0 80.0 3 2 85% 85.0 85.0 85.0
2 4 85% 85.0 85.0 85.0 3 4 95% 95.0 95.0 95.0
Bench Press 5 1 55% 55.0 55.0 55.0 Leg Press 4 5
4 1 65% 65.0 65.0 65.0 Abs 8 3
3 2 75% 75.0 75.0 75.0
2 5 85% 85.0 85.0 85.0
Dumbbell fly 10 5
Squat with Bands 4 5
Good Mornings 8 4

WEEK 2
DAY 1 (MON)
reps sets % FULL Partial Raw
Bench Press 5 1 50% 50.0 50.0 50.0 0 Full gear Partial gear/Partial ROM Raw Maxes
4 1 60% 60.0 60.0 60.0 Squat 100 100 100.0
3 2 70% 70.0 70.0 70.0 bench 100 100 100.0
2 2 80% 80.0 80.0 80.0 deadlift 100 100 100.0

1 3 90% 90.0 90.0 90.0 DO NOT TYPE HERE!!!!

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

2 5 85% 85.0 85.0 85.0 DO NOT TYPE HERE!!!!

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

4 1 60% 60.0 60.0 60.0 DO NOT TYPE HERE!!!!

3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Squat 5 1 50% 50.0 50.0 50.0 DAY 4 (FRI)
4 2 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw
3 4 80% 80.0 80.0 80.0 Squat 5 1 50% 50.0 50.0 50.0
Good Mornings 8 5 4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
DAY 2 (TUES) 3 6 80% 80.0 80.0 80.0
Bench Press 5 1 50% 50.0 50.0 50.0
reps sets % FULL Partial Raw 4 1 60% 60.0 60.0 60.0
Dead on box 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.0
3 1 60% 60.0 60.0 60.0 3 2 80% 80.0 80.0 80.0
2 2 70% 70.0 70.0 70.0 2 3 85% 85.0 85.0 85.0
1 3 75% 75.0 75.0 75.0 3 3 80% 80.0 80.0 80.0
Floor Press 2 6 Dumbbell fly 10 5
Lat Pull Down 5 5 Abs 8 4
Abs 8 3
DAY 5 (SAT)
DAY 3 (WED)
reps sets % FULL Partial Raw reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0 Dead to Knees 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0 3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0 3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0 2 5 80% 80.0 80.0 80.0
2 4 85% 85.0 85.0 85.0 Floor Press 3 5
Bench Press 5 1 50% 50.0 50.0 50.0 Dumbell OHP 5 6
4 1 60% 60.0 60.0 60.0 Deadlift 4 1 50% 50.0 50.0 50.0
3 2 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.0
 3 2 80% 80.0 80.0 80.0 4 4 65% 65.0 65.0 65.0
2 2 90% 90.0 90.0 90.0 Leg Press 4 5
Rev Band DL 3 1 65% 65.0 65.0 65.0
3 1 75% 75.0 75.0 75.0
3 2 85% 85.0 85.0 85.0
3 2 95% 95.0 95.0 95.0
2 2 105% 105.0 105.0 105.0
Good Mornings 2 2
WEEK 5
DAY 1 (MON)
reps sets % FULL Partial Raw
Squat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0 0 Full gear Partial gear/Partial ROM Raw Maxes
4 1 60% 60.0 60.0 60.0 Squat 100 100 100.0
3 2 70% 70.0 70.0 70.0 bench 100 100 100.0
3 6 80% 80.0 80.0 80.0 deadlift 100 100 100.0

Dumbbell fly 10 5 DO NOT TYPE HERE!!!!

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

reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!

Squat 3 1 50% 50.0 50.0 50.0 DAY 4 (FRI)
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw
2 2 80% 80.0 80.0 80.0 Squat 3 1 50% 50.0 50.0 50.0
1 3 90%-95% 90 - 95 90 - 95 90 - 95 3 1 60% 60.0 60.0 60.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.0
3 1 60% 60.0 60.0 60.0 2 6 80% 80.0 80.0 80.0
3 2 70% 70.0 70.0 70.0 Bench Press 3 1 55% 55.0 55.0 55.0
2 2 80% 80.0 80.0 80.0 3 1 65% 65.0 65.0 65.0
1 3 90%-95% 90 - 95 90 - 95 90 - 95 3 2 75% 75.0 75.0 75.0
Dumbbell fly 10 5 2 3 85% 85.0 85.0 85.0
Triceps 8 5 3 2 80% 80.0 80.0 80.0
Good morning (Standing) 8 4 Floor Press 3 5
Dumbbell fly 8 4
DAY 2 (TUES) Good morning (standing) 8 4
REST!
DAY 5 (SAT)
DAY 3 (WED)
reps sets % FULL Partial Raw
reps sets % FULL Partial Raw Deads on blocks 3 1 50% 50.0 50.0 50.0
Deadlift 3 1 50% 50.0 50.0 50.0 3 2 60% 60.0 60.0 60.0
3 1 60% 60.0 60.0 60.0 2 4 70% 70.0 70.0 70.0
3 2 70% 70.0 70.0 70.0 Bench Press 3 1 50% 50.0 50.0 50.0
2 2 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0
1 3 90%-95% 90 - 95 90 - 95 90 - 95 3 2 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0 2 5 80% 80.0 80.0 80.0
3 1 60% 60.0 60.0 60.0 Dumbbell fly 8 4
3 1 70% 70.0 70.0 70.0 Deadlifts 3 1 50% 50.0 50.0 50.0
3 6 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0
Dead to Knees 3 1 65% 65 65 65 3 2 70% 70.0 70.0 70.0
3 2 75% 75 75 75 2 5 80% 80.0 80.0 80.0
3 4 85% 85 85 85 Abs 8 3
Abs 8 3
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
WEEK 2 bench 100 100 100
deadlift 100 100 100

DAY 1 (MON) DO NOT TYPE HERE!!!!

DAY 4 (FRI)
reps sets % FULL Partial Raw
Bench Press 3 1 55% 55.0 55.0 55.0 reps sets % FULL Partial Raw
3 1 65% 65.0 65.0 65.0 Bench Press 3 1 50% 50.0 50.0 50.0
3 2 75% 75.0 75.0 75.0 3 1 60% 60.0 60.0 60.0
2 4 85% 85.0 85.0 85.0 3 2 70% 70.0 70.0 70.0
Squat 3 1 55% 55.0 55.0 55.0 2 5 80% 80.0 80.0 80.0
3 1 65% 65.0 65.0 65.0 Squat 3 1 50% 50.0 50.0 50.0
3 2 75% 75.0 75.0 75.0 3 1 60% 60.0 60.0 60.0
2 3 85% 85.0 85.0 85.0 3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0 3 5 80% 80.0 80.0 80.0
Bench Press 3 1 50% 50 50 50 Bench Press 3 1 55% 55.0 55.0 55.0
3 1 60% 60 60 60 3 1 65% 65.0 65.0 65.0
3 1 70% 70 70 70 3 4 75% 75.0 75.0 75.0
3 4 80% 80 80 80 Dumbbell fly 8 4
Dumbbell fly 8 4 Good morning (standing) 5 4
Good Mornings (sitting) 8 3
DAY 5 (SAT)
DAY 2 (TUES)
REST! reps sets % FULL Partial Raw
DAY 3 (WED) Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
reps sets % FULL Partial Raw 3 2 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 5 80% 80.0 80.0 80.0
3 1 60% 60.0 60.0 60.0 Incline Dumbell Press 3 5
3 2 70% 70.0 70.0 70.0 Floor Press 3 5
3 6 80% 80.0 80.0 80.0 Leg Press 4 4
Deadlifts 3 1 50% 50.0 50.0 50.0 Abs 8 3
3 2 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 3 80% 80.0 80.0 80.0
2 3 85% 85.0 85.0 85.0
3 2 80% 80.0 80.0 80.0
Floor Press 2 5
Abs 8 3
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
WEEK 3 bench 100 100 100
deadlift 100 100 100

DAY 1 (MON) DAY 4 (FRI) DO NOT TYPE HERE!!!!

reps sets % FULL Partial Raw reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0 Squat 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0 3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0 3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0 2 5 80% 80.0 80.0 80.0
1 3 85% 85.0 85.0 85.0 Bench Press 3 1 50% 50.0 50.0 50.0
2 2 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.0
3 1 60% 60.0 60.0 60.0 2 5 80% 80.0 80.0 80.0
3 2 70% 70.0 70.0 70.0 Dumbbell fly 10 5
3 6 80% 80.0 80.0 80.0 Good Mornings (standing) 4 4
Dumbbell fly 8 4
Leg Press 4 4 DAY 5 (SAT)
Good morning (sitting) 8 3
reps sets % FULL Partial Raw
DAY 2 (TUES) Deadlift 3 1 50% 50.0 50.0 50.0
REST 3 1 60% 60.0 60.0 60.0
DAY 3 (WED) 3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
reps sets % FULL Partial Raw Bench Press 3 1 55% 55.0 55.0 55.0
Bench Press 3 1 50% 50.0 50.0 50.0 3 1 65% 65.0 65.0 65.0
3 1 60% 60.0 60.0 60.0 3 4 75% 75.0 75.0 75.0
3 2 70% 70.0 70.0 70.0 Rev Band DL 4 1 60% 60.0 60.0 60.0
3 2 80% 80.0 80.0 80.0 4 1 70% 70.0 70.0 70.0
2 2 85% 85.0 85.0 85.0 4 2 80% 80.0 80.0 80.0
3 3 80% 80.0 80.0 80.0 4 4 90% 90.0 90.0 90.0
Deadlifts 3 1 50% 50.0 50.0 50.0 Good mornings (sitting) 6 4
3 1 60% 60.0 60.0 60.0 Abs 8 3
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0
1 3 85% 85.0 85.0 85.0
2 3 80% 80.0 80.0 80.0
Floor Press 2 4
Abs 8 3
WEEK 4 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
DAY 1 (MON) bench 100 100 100
deadlift 100 100 100

reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!

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

DAY 1 (MON) 0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100
reps sets % FULL Partial Raw bench 100 100 100
Bench Press 3 1 50% 50.0 50.0 50.0 deadlift 100 100 100

3 1 60% 60.0 60.0 60.0 DO NOT TYPE HERE!!!!

2 2 70% 70.0 70.0 70.0
1 3 75% 75.0 75.0 75.0
Deadlifts 3 1 50% 50.0 50.0 50.0 DAY 4 (FRI)
3 2 60% 60.0 60.0 60.0 REST
2 4 70% 70.0 70.0 70.0 DAY 5 (SAT)
Good Mornings 5 3 CONTEST!!!!

DAY 2 (TUES)
REST
DAY 3 (WED)
reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 3 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 3 70% 70.0 70.0 70.0