Enter your maxes here:

Squat 170
Bench 165
Deadlift 265
Volume Calculations

Reps Poundage
MS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 10625 16748 17702 45075
2 86 127 70 283 10013 14223 12455 36691
3 131 200 114 445 14909 21566 21174 57648
4 88 106 94 288 10659 12342 17861 40862
Total 397 583 375 1355 46206 64878 69192 180276
339
MS Prep2 Squat Bench Dead Squat Bench Dead
1 80 204 90 374 9648 22481 17331 49460
2 91 163 83 337 10217 18051 16006 44274
3 84 191 107 382 10081 21178 19875 51134
4 85 148 69 302 10166 16962 13065 40193
5 95 186 78 359 11084 20204 14231 45519
6 85 148 69 302 10166 16962 13065 40193
Total 520 1040 496 2056 61362 115838 93572 270771
347 343
MS Prep3 Squat Bench Dead Squat Bench Dead
1 80 114 67 261 9597 13142 12826 35565
2 91 148 46 285 10268 16500 8745 35513
3 73 126 62 261 8696 14330 11819 34845
4 51 127 51 229 6001 14264 10017 30282
5 83 137 62 282 9877 15791 11978 37646
Total 378 652 288 1318 44438 74027 55385 173850
264
MS Comp Squat Bench Dead Squat Bench Dead
1 82 67 63 212 9690 7821 11766 29277
2 92 92 69 253 10965 10766 13118 34849
3 58 87 47 192 6885 10098 8586 25569
4 41 65 19 125 4709 7442 3366 15516
5 15 30 15 60 1581 3086 2465 7131
Total 288 341 213 842 33830 39212 39300 112342

#29 Squat Bench Dead Squat Bench Dead

1 74 108 55 237 8288 11608 10415 30310
2 101 106 52 259 10999 11311 9832 32141
3 77 100 48 225 9376 11798 8639 29812
4 90 140 30 260 9860 15593 5883 31336
Total 342 454 185 981 38522 50309 34768 123599

#30 Squat Bench Dead Squat Bench Dead

1 119 180 63 362 13753 19602 12190 45545
2 89 133 59 281 10013 14660 10759 35432
3 106 220 60 386 12223 24181 11991 48395
4 83 119 26 228 9877 13547 4903 28326
Total 397 652 208 1257 45866 71990 39843 157698

#31 Squat Bench Dead Squat Bench Dead

1 134 182 51 367 15113 19602 9487 44202
2 88 98 44 230 9928 10948 7884 28760
3 81 227 42 350 9554 24659 8056 42269
 4 86 85 18 189 9996 9884 3313 23192
Total 389 592 155 1136 44591 65093 28739 138423

#32 Squat Bench Dead Squat Bench Dead

1 59 60 13 132 6749 6872 2438 16059
2 77 102 41 220 9172 11880 7447 28498
3 41 63 25 129 4743 7235 4452 16430
4 15 32 15 62 1581 3333 2518 7432
Total 192 257 94 543 22245 29321 16854 68419

#37 Squat Bench Dead Squat Bench Dead

1 74 142 70 286 8288 14512 12402 35201
2 93 113 57 263 10846 12227 10030 33103
3 109 162 63 334 12580 17375 11872 41827
4 83 118 26 227 9860 13382 4903 28144
Total 359 535 216 1110 41574 57494 39207 138275

#39 Squat Bench Dead Squat Bench Dead

1 70 82 46 198 7880 8852 8639 25371
2 102 111 52 265 10829 11987 9408 32224
3 58 100 40 198 7115 11798 7208 26120
4 90 140 30 260 9860 15593 5883 31336
Total 320 433 168 921 35683 48230 31138 115050

#40 Squat Bench Dead Squat Bench Dead

1 80 188 59 327 9546 20543 11819 41907
2 93 125 41 259 10829 14058 7129 32016
3 78 158 55 291 9333 17490 10984 37807
4 136 145 62 343 15793 16055 11541 43388
Total 387 616 217 1220 45501 68145 41473 155118
Intensity/Average %
Squat Bench Dead
67.9% 67.7% 68.9%
68.5% 67.9% 67.1%
66.9% 65.4% 70.1%
71.3% 70.6% 71.7%
68.5% 67.4% 69.6%

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

Squat Bench Dead

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

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 83
60% 4 2 99
70% 3 2 116
75% 3 5 124
2 Squat 50% 5 1 85
60% 5 2 102
70% 5 5 119
3 Bench press 50% 5 1 83
60% 5 1 99
70% 4 4 116
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 133
60% 3 2 159
70% 3 2 186
75% 3 4 199
2 Incline Bench press 6 4
3 Dip 5 5
4 Deadlift from boxes 55% 4 1 146
65% 4 1 172
75% 4 2 199
85% 3 4 225
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 83
60% 5 1 99
70% 4 1 116
75% 3 2 124
80% 2 2 132
75% 3 2 124
70% 4 1 116
60% 6 1 99
50% 8 1 83
2 Dumbbell fly 10 5
3 Squat 50% 5 1 85
60% 4 2 102
70% 3 2 119
75% 3 5 128
4 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 45% 3 2 77
55% 3 2 94
60% 2 4 102
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 133
60% 3 1 159
70% 3 2 186
75% 2 4 199
2 Bench press 50% 6 1 83
60% 6 2 99
65% 6 4 107
3 Dumbbell fly 10 5
4 Deadlift from boxes 55% 4 1 146
65% 4 1 172
75% 4 2 199
80% 4 4 212
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 2 132
75% 3 1 124
65% 5 1 107
55% 7 1 91
3 Dumbbell fly 10 5
4 Squat 50% 5 1 85
60% 5 2 102
70% 4 4 119
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 94
65% 4 1 111
 75% 3 2 128
85% 2 4 145
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 3 1 85
60% 3 1 102
70% 3 1 119
80% 3 4 136
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 2 133
60% 3 2 159
65% 3 4 172
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 3 132
85% 2 2 140
80% 3 2 132
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 4 1 159
70% 4 2 186
80% 3 2 212
90% 2 3 239
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 6 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 7 132
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 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 55% 5 1 91
65% 5 1 107
 75% 4 5 124
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 68
50% 4 2 85
60% 3 3 102
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
85% 2 3 140
2 Deadlift 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 3 2 212
85% 2 3 225
80% 2 3 212
3 Bench press 50% 5 1 83
60% 5 1 99
70% 5 4 116
4 Dumbbell fly 10 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 6 136
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 2 116
80% 3 2 132
85% 2 2 140
80% 3 2 132
70% 4 1 116
60% 6 1 99
50% 8 1 83
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 83
60% 4 2 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
3 Bench press 50% 5 1 83
60% 5 1 99
70% 5 5 116
4 Dumbbell fly 10 5
5 Squat 55% 5 1 94
65% 4 1 111
75% 3 5 128
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 133
60% 4 2 159
70% 3 2 186
80% 3 5 212
2 Bench press 50% 5 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 2 132
85% 1 2 140
80% 2 2 132
75% 3 2 124
70% 4 1 116
65% 6 1 107
60% 8 1 99
55% 10 1 91
50% 12 1 83
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 159
70% 4 2 186
80% 3 3 212
90% 2 4 239
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 2 102
70% 3 2 119
 80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 2 99
70% 3 2 116
80% 2 6 132
3 Dip 6 5
4 Squat 50% 5 1 85
60% 5 2 102
70% 4 4 119
5 French press 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 2 102
70% 3 2 119
80% 2 2 136
90% 1 3 153
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 6 132
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 4 136
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 133
60% 4 2 159
70% 3 2 186
75% 3 4 199
2 Bench press 50% 5 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 2 132
75% 3 2 124
70% 5 2 116
60% 7 1 99
50% 9 1 83
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 5 212
5 Lunge 5 5
5 day (Friday) % reps sets weight
1 Bench press 50% 5 1 83
60% 4 2 99
70% 3 2 116
80% 2 5 132
2 Squat 50% 5 1 85
60% 5 2 102
70% 5 5 119
3 Bench press 55% 4 1 91
65% 3 1 107
75% 2 5 124
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 85
60% 4 2 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
3 Squat 50% 6 1 85
60% 6 1 102
65% 6 4 111
4 Bench press 55% 5 1 91
65% 5 2 107
75% 4 4 124
5 Dumbbell fly 10 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 3 212
85% 2 3 225
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 2 132
85% 1 2 140
80% 2 2 132
75% 3 2 124
70% 5 1 116
65% 7 1 107
60% 9 1 99
55% 11 1 91
 50% 13 1 83
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 172
75% 5 2 199
85% 4 4 225
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 2 136
85% 2 3 145
80% 3 3 136
3 Bench press 50% 5 1 83
60% 5 2 99
70% 5 5 116
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 2 136
85% 2 2 145
90% 1 2 153
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
85% 2 2 140
80% 3 2 132
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 4 136
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
 85% 2 3 140
2 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 2 212
85% 2 3 225
3 Bench press 55% 5 1 91
65% 5 1 107
75% 4 4 124
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 6 136
2 Bench press 50% 5 1 83
60% 5 1 99
70% 5 5 116
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 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
85% 2 4 140
2 Squat 50% 5 1 85
60% 5 2 102
70% 2,4,6,8,7,5,3 1 119
3 Bench press 50% 6 1 83
60% 6 2 99
65% 6 4 107
4 Dumbbell fly 10 5
5 Squat 50% 5 1 85
60% 5 2 102
65% 4 4 111
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 133
60% 4 2 159
70% 4 4 186
2 Bench press 50% 5 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 2 132
85% 1 2 140
80% 2 2 132
75% 3 2 124
70% 4 1 116
65% 6 1 107
60% 8 1 99
55% 10 1 91
50% 12 1 83
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 159
70% 4 1 186
80% 3 2 212
90% 2 4 239
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 2 136
 85% 2 3 145
2 Bench press 50% 5 1 83
60% 4 2 99
70% 3 2 116
80% 2 6 132
3 Dip 6 5
4 Squat 55% 5 1 94
65% 5 1 111
75% 4 4 128
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 83
60% 4 1 99
70% 3 2 116
80% 2 2 132
90% 1 3 149
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 5 136
3 Bench press 55% 5 1 91
65% 5 1 107
75% 5 4 124
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 1 133
60% 3 2 159
65% 3 4 172
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 2 132
85% 1 2 140
75% 3 1 124
65% 5 1 107
55% 7 1 91
3 Dumbbell fly 10 5
4 Deadlift 55% 3 1 146
65% 3 2 172
75% 3 2 199
85% 2 4 225
5 Lunge 5 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 2 136
85% 2 4 145
2 Incline Bench press 4 6
3 Squat 50% 6 1 85
60% 6 1 102
65% 6 4 111
4 Triceps 10 5
5 Back extension 10 4

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 5 1 102
70% 5,8,3,6,2,7,4 1 119
3 Bench press 55% 5 1 91
65% 5 1 107
70% 5 5 116
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 1 133
60% 4 1 159
70% 3 2 186
80% 2 4 212
2 Bench press 50% 8 1 83
55% 7 1 91
60% 6 1 99
65% 5 1 107
70% 4 1 116
75% 3 2 124
80% 2 2 132
85% 1 2 140
80% 2 2 132
75% 3 1 124
70% 4 1 116
65% 6 1 107
60% 8 1 99
55% 10 1 91
50% 12 1 83
3 Deadlift from boxes 60% 4 1 159
70% 4 1 186
80% 3 2 212
90% 2 3 239
4 Leg press 5 5
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 2 136
85% 2 3 145
80% 3 3 136
3 Bench press 50% 5 1 83
60% 5 2 99
70% 5 5 116
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 2 136
90% 1 3 153
80% 2 2 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
85% 2 4 140
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 83
60% 4 1 99
70% 3 2 116
80% 2 2 132
90% 1 3 149
80% 2 2 132
2 Deadlift 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 2 2 212
90% 1 2 239
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 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 55% 5 1 91
65% 5 1 107
75% 4 5 124
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 85
60% 5 1 102
70% 5 4 119
6 Good morning (sitting) 5 5
 Sheiko
Monthly training plan #32

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 85
60% 3 1 102
70% 3 2 119
75% 2 3 128
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
75% 2 3 124
3 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 2 102
70% 2 2 119
80% 2 1 136
90% 1 1 153
100%-105% 1 2-3 170-178.5
2 Bench press 50% 3 1 83
60% 3 1 99
70% 2 2 116
80% 2 1 132
90% 1 1 149
100%-105% 1 2-3 165-173.25
3 Deadlift 50% 3 1 133
60% 2 1 159
70% 2 2 186
80% 1 1 212
90% 1 1 239
100%-105% 1 2-3 265-278.25

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 2 102
70% 3 2 119
75% 2 4 128
2 Bench press 55% 3 1 91
65% 3 2 107
75% 3 6 124
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 85
60% 3 2 102
70% 3 2 119
 80% 2 4 136
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 3 5 132
3 Dumbbell fly 8 4
4 Squat 55% 3 1 94
65% 3 2 111
75% 3 4 128

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 133
60% 2 2 159
65% 2 2 172
70% 1 3 186
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 3 2 132
85% 2 3 140
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 3 5 212
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 3 1 85
60% 3 2 102
70% 3 2 119
80% 3 6 136
3 Bench press 50% 4 1 83
60% 4 1 99
70% 4 4 116
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 85
60% 3 1 102
70% 3 2 119
80% 2 5 136
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 2 3 132
85% 1 3 140
3 Dumbbell fly 8 4
4 Abs 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 2 5 132
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 133
60% 3 2 159
70% 3 2 186
75% 2 5 199
4 Good morning (standing) 5 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 2 102
70% 2 2 119
75% 2 3 128
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
75% 2 4 124
3 Abs 8 3

week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 83
60% 3 2 99
70% 2 2 116
75% 1 4 124
1 Deadlift 50% 3 1 133
60% 2 2 159
70% 2 4 186
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 2 102
70% 2 3 119
2 Bench press 50% 3 1 83
60% 3 2 99
70% 2 3 116

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

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 83
60% 4 2 99
70% 3 2 116
75% 3 5 124
2 Squat 50% 5 1 85
60% 5 2 102
70% 5 5 119
3 Dumbbell fly 10 5
4 Bench press 50% 6 1 83
60% 6 2 99
65% 6 4 107
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 5 1 133
60% 5 2 159
70% 4 2 186
75% 3 4 199
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 133
60% 5 2 159
70% 4 2 186
80% 3 4 212
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 7 1 83
55% 6 1 91
60% 5 1 99
65% 4 1 107
70% 3 2 116
75% 2 2 124
70% 3 2 116
65% 4 1 107
60% 6 1 99
55% 8 1 91
50% 10 1 83
2 Dumbbell fly 10 5
3 Squat 50% 5 1 85
60% 4 2 102
70% 3 2 119
75% 3 5 128
4 French press 10 5
5 Good morning (sitting) 5 5
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 2 102
70% 3 2 119
80% 2 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 6 132
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 94
65% 3 1 111
75% 3 4 128
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 133
60% 4 2 159
70% 4 4 186
2 Bench press 50% 5 1 83
60% 5 2 99
70% 4 5 116
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
75% 3 5 199
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 4 1 85
60% 4 1 102
70% 3 2 119
75% 3 6 128
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 2 132
75% 4 1 124
70% 5 1 116
60% 6 1 99
50% 7 1 83
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat 55% 3 1 94
65% 3 1 111
75% 2 4 128
6 Good morning (sitting) 6 5
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 2 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 85
60% 5 1 102
70% 5 5 119
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 133
60% 4 1 159
70% 4 2 186
75% 4 4 199
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 2 132
75% 3 2 124
70% 4 1 116
65% 5 1 107
60% 6 1 99
55% 7 1 91
50% 8 1 83
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 159
70% 5 2 186
80% 4 4 212
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 5 132
2 Squat 50% 5 1 85
60% 5 1 102
70% 5 2 119
75% 4 5 128
3 Bench press 50% 6 1 83
60% 6 2 99
65% 6 4 107
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 2 136
85% 2 3 145
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 4 136
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
85% 2 3 140
2 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 2 212
85% 2 3 225
3 Bench press 55% 5 1 91
65% 5 1 107
75% 4 4 124
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 6 136
2 Bench press 50% 5 1 83
60% 5 1 99
70% 5 5 116
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 83
60% 4 2 99
70% 3 2 116
75% 3 5 124
2 Squat 50% 5 1 85
60% 5 2 102
70% 5 5 119
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 1 133
60% 3 1 159
70% 3 2 186
75% 3 4 199
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 55% 4 1 146
65% 4 1 172
75% 3 2 199
85% 2 4 225
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 83
60% 5 1 99
70% 4 1 116
75% 3 2 124
80% 2 2 132
75% 3 2 124
70% 4 1 116
60% 6 1 99
50% 8 1 83
2 Dumbbell fly 10 5
3 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
75% 3 5 128
4 Triceps 10 5
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
 60% 4 1 102
70% 3 2 119
80% 2 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 40% 4 2 68
50% 3 2 85
55% 3 4 94
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 133
60% 3 1 159
70% 3 2 186
75% 2 4 199
2 Bench press 50% 6 1 83
60% 6 2 99
65% 6 4 107
3 Dumbbell fly 10 5
4 Deadlift from boxes 50% 4 1 133
60% 4 1 159
70% 4 2 186
75% 4 4 199
5 Barbell row 8 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 2 132
85% 1 2 140
75% 3 1 124
65% 5 1 107
55% 7 1 91
3 Dumbbell fly 10 5
4 Squat 50% 5 1 85
60% 5 1 102
70% 4 4 119
5 Back extension 8 5
6 Dip 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 94
65% 4 1 111
75% 3 2 128
85% 2 5 145
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
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 2 133
60% 3 2 159
65% 2 4 172
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
85% 2 2 140
80% 3 2 132
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 4 1 159
70% 4 1 186
80% 3 2 212
90% 2 3 239
5 Lunge 5 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 6 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 7 132
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 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 55% 5 1 91
 65% 5 1 107
75% 4 5 124
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 68
50% 4 2 85
60% 3 3 102
6 Back extension 10 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
85% 2 3 140
2 Deadlift 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 3 2 212
85% 2 3 225
80% 3 2 212
3 Bench press 50% 5 1 83
60% 5 1 99
70% 5 4 116
4 Pull-up/Chin-up 8 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 6 136
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 2 116
80% 3 2 132
85% 2 2 140
80% 3 2 132
70% 4 1 116
60% 6 1 99
50% 8 1 83
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 83
60% 4 2 99
70% 3 2 116
80% 3 2 132
85% 2 3 140
80% 3 2 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
3 Bench press 55% 5 1 91
65% 5 1 107
75% 4 5 124
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 1 133
60% 4 2 159
70% 3 2 186
80% 3 2 212
85% 2 4 225
2 Bench press 50% 8 1 83
55% 7 1 91
60% 6 1 99
65% 5 1 107
70% 4 1 116
75% 3 2 124
80% 2 2 132
85% 1 3 140
80% 2 2 132
75% 3 1 124
70% 4 1 116
65% 6 1 107
60% 8 1 99
55% 10 1 91
50% 12 1 83
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 159
70% 4 1 186
80% 3 2 212
90% 3 2 239
100% 2 3 265
5 Lunge 5 6
6 Abs 10 4
5 day (Friday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 2 136
85% 2 4 145
2 Bench press 50% 5 1 83
60% 4 2 99
70% 3 2 116
80% 2 6 132
3 Dip 6 5
4 Squat 55% 5 1 94
65% 4 1 111
75% 3 4 128
5 Triceps 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 6 132
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
75% 3 4 128
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 133
60% 3 2 159
65% 2 4 172
2 Bench press 50% 5 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 3 132
75% 3 2 124
70% 5 2 116
60% 7 1 99
50% 9 1 83
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
 80% 2 5 212
5 Leg press 5 6
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 7 132
2 Squat 50% 5 1 85
60% 5 1 102
70% 5 2 119
75% 4 4 128
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 85
60% 4 1 102
70% 3 2 119
80% 2 2 136
90% 1 3 153
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
90% 2 3 149
3 Squat 55% 4 1 94
65% 4 1 111
75% 4 4 128
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 133
60% 3 1 159
70% 3 2 186
80% 2 2 212
90% 1 3 239
80% 2 2 212
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 3 132
75% 3 2 124
70% 5 1 116
60% 9 1 99
50% 11 1 83
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 172
75% 5 2 199
85% 4 4 225
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 3 136
85% 2 4 145
3 Bench press 50% 6 1 83
60% 6 1 99
70% 6 4 116
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 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 3 132
85% 2 4 140
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 85
60% 5 1 102
70% 5 1 119
75% 4 4 128
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 133
60% 3 2 159
70% 3 2 186
75% 3 5 199
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 3 3 132
 75% 4 2 124
70% 5 2 116
65% 6 1 107
60% 8 1 99
55% 10 1 91
50% 10 1 83
3 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 6 212
4 Dumbbell fly 10 5
5 Lunge 5 6
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 3 136
85% 2 3 145
80% 3 3 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 6 132
3 Squat 50% 6 1 85
60% 6 1 102
65% 6 4 111
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 85
60% 4 2 102
70% 3 2 119
80% 2 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
3 Dumbbell fly 10 5
4 Squat 50% 5 1 85
60% 5 1 102
70% 4 5 119
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 5 212
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 2 132
75% 3 2 124
70% 4 1 116
65% 6 1 107
60% 8 1 99
50% 10 1 83
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 133
60% 4 1 159
70% 4 5 186
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 6 136
3 Bench press 55% 5 1 91
65% 4 1 107
75% 3 5 124
4 Dumbbell fly 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 2 133
60% 2 4 159
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 60% 4 1 159
70% 4 2 186
80% 3 2 212
90% 2 4 239
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 3 132
85% 2 3 140
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
3 Bench press 55% 4 1 91
65% 4 2 107
75% 4 4 124
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 133
60% 3 2 159
65% 2 4 172
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 3 132
75% 3 2 124
70% 4 1 116
60% 6 1 99
50% 8 1 83
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 5 212
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
 70% 3 2 119
80% 3 5 136
2 Bench press 55% 5 1 91
65% 4 1 107
75% 3 5 124
3 Dumbbell fly 10 5
4 Squat 50% 5 1 85
60% 5 1 102
70% 4 4 119
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 1 133
60% 4 1 159
70% 3 2 186
75% 2 5 199
5 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
3 Dumbbell fly 10 5
4 Squat 50% 5 1 85
60% 5 1 102
70% 5 5 119
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 5 212
2 Bench press 50% 8 1 83
55% 7 1 91
60% 6 1 99
65% 5 1 107
70% 4 1 116
75% 3 2 124
80% 2 2 132
85% 1 2 140
80% 2 2 132
75% 3 2 124
70% 4 1 116
 65% 6 1 107
60% 8 1 99
55% 10 1 91
50% 12 1 83
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 133
60% 4 1 159
70% 4 5 186
5 Good morning (sitting) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 3 136
85% 2 3 145
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
3 Dumbbell fly 10 5
4 Squat 50% 6 1 85
60% 6 1 102
65% 6 4 111
5 Dip (with weights) 6 6
6 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 133
60% 3 2 159
65% 3 4 172
2 Bench press 50% 6 1 83
60% 6 1 99
65% 6 5 107
3 Triceps 6 5
4 Deadlift off boxes 60% 4 1 159
70% 4 2 186
80% 4 2 212
85% 4 4 225
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 7 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
85% 2 3 140
80% 3 2 132
3 Dip 6 5
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 133
60% 3 2 159
70% 2 4 186
2 Bench press 50% 5 1 83
60% 5 1 99
70% 5 2 116
75% 4 5 124
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 3 212
85% 2 3 225
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 3 136
85% 2 3 145
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
3 Dip 6 5
4 Dumbbell fly 10 5
5 Squat 55% 4 1 94
65% 3 1 111
75% 3 5 128
6 Abs 10 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 2 4 212
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 60% 4 1 159
70% 4 1 186
80% 3 2 212
90% 3 4 239
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 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
3 Bench press 55% 5 1 91
65% 5 1 107
75% 4 5 124
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 1 133
60% 3 2 159
65% 2 4 172
2 Bench press 50% 5 1 83
60% 5 1 99
70% 4 2 116
75% 3 2 124
80% 2 2 132
85% 1 3 140
80% 2 2 132
75% 3 2 124
70% 4 2 116
65% 5 1 107
60% 6 1 99
55% 7 1 91
50% 8 1 83
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 133
60% 3 1 159
70% 3 2 186
80% 3 2 212
85% 2 4 225
5 Leg press 5 6
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 94
65% 4 1 111
75% 3 2 128
85% 2 4 145
2 Bench press 50% 5 1 83
 60% 4 1 99
70% 3 2 116
80% 2 6 132
3 Dip (weighted) 5 5
4 Squat 50% 5 1 85
60% 4 1 102
70% 3 1 119
80% 3 5 136
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 133
60% 3 1 159
70% 3 2 186
75% 3 4 199
2 Bench press 50% 6 1 83
60% 6 1 99
65% 6 5 107
3 Deadlift off boxes 70% 4 1 186
80% 3 2 212
90% 3 2 239
100% 2 3 265
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 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 5 136
3 Bench press 50% 5 1 83
60% 5 1 99
70% 5 5 116
4 Leg press 5 6
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 4 2 116
75% 3 2 124
80% 2 3 132
75% 3 2 124
70% 4 1 116
65% 5 1 107
60% 6 1 99
55% 7 1 91
 50% 8 1 83
2 Dumbbell fly 10 5
3 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 2 6 212
4 Bottom up squat 5 6
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
3 Dip (weighted) 6 5
4 Squat 50% 6 1 85
60% 6 2 102
65% 6 3 111
5 Back extension 10 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 5 1 133
60% 5 2 159
70% 4 4 186
2 Incline bench press 3 5
3 Triceps 10 5
4 Deadlift from boxes 75% 4 2 199
85% 3 2 225
95% 3 4 252
5 Leg press 5 6
5 Abs 8 3

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 3 136
85% 2 3 145
3 Bench press 55% 5 1 91
65% 4 1 107
75% 3 4 124
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 1 133
60% 4 1 159
70% 3 2 186
75% 2 5 199
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 1 116
75% 3 2 124
80% 2 2 132
85% 1 2 140
80% 2 2 132
75% 3 2 124
70% 4 1 116
65% 5 1 107
60% 6 1 99
55% 7 1 91
50% 8 1 83
3 Deadlift from boxes 65% 4 1 172
75% 4 2 199
85% 4 4 225
4 Leg press 6 6
5 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
3 Dumbbell fly 10 5
4 Squat 55% 4 1 94
65% 4 1 111
75% 4 4 128
5 Good morning (sitting) 6 6

6 day (Saturday) % reps sets weight

1 Deadlift off boxes 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 3 5 212
2 Bench press 50% 5 1 83
60% 5 2 99
70% 5 5 116
3 Triceps 10 5
4 Snatch grip rack pull 50% 4 1 133
(slow eccentric) 60% 4 2 159
65% 4 4 172
5 Bottom up squat 6 6
5 Abs 10 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 2 136
85% 2 2 145
80% 3 2 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 2 132
85% 2 4 140
3 Dumbbell fly 10 5
4 Squat 55% 5 1 94
65% 4 1 111
75% 3 5 128
5 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
2 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 3 212
85% 2 3 225
3 Bench press 55% 5 1 91
65% 5 1 107
75% 4 4 124
4 Leg press 5 6
5 Back extension 8 4

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
3 Bench press 50% 5 1 83
60% 5 1 99
70% 5 4 116
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 1 133
60% 4 1 159
70% 3 2 186
75% 2 4 199
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 55% 3 1 146
65% 3 1 172
75% 3 1 199
85% 2 3 225
95% 1 3 252
5 Leg press 6 6
6 Good morning 5 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
3 Bench press 55% 5 1 91
65% 4 1 107
75% 3 4 124
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 1 133
60% 4 1 159
70% 3 2 186
80% 3 5 212
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 1 116
75% 3 2 124
80% 2 3 132
75% 3 2 124
70% 4 1 116
65% 5 1 107
60% 6 1 99
55% 7 1 91
50% 8 1 83
3 Dumbbell fly 8 4
4 Deadlift to knees 50% 4 1 133
60% 4 1 159
70% 3 5 186
5 Leg press 4 6
6 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
3 Dumbbell fly 8 4
4 Squat 50% 5 1 85
60% 5 1 102
70% 5 5 119
5 Triceps 10 5
6 Good morning 5 5

6 day (Saturday) % reps sets weight

1 Bench press 50% 6 1 83
60% 6 2 99
65% 6 4 107
2 Dip 4 5
3 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 2 6 212
5 Bottom up squat 5 6
5 Abs 10 3

week 6
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 2 136
85% 2 2 145
90% 1 2 153
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 2 132
90% 1 3 149
80% 2 2 132
3 Dumbbell fly 6 3
4 Squat 55% 5 1 94
65% 4 2 111
75% 3 4 128
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 83
60% 5 1 99
 70% 4 2 116
75% 3 2 124
80% 2 3 132
75% 3 2 124
70% 4 1 116
60% 6 1 99
50% 8 1 83
2 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 2 186
80% 3 2 212
90% 2 4 239
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 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
3 Bench press 55% 5 1 91
65% 5 1 107
75% 4 4 124
4 Dumbbell fly 10 5
5 Leg press 5 6

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 133
60% 3 2 159
65% 3 5 172
2 Incline Bench press 4 6
3 Dip 6 5
4 Snatch grip deadlift 50% 4 1 133
60% 4 2 159
65% 4 4 172
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 94
65% 4 1 111
75% 3 2 128
85% 2 4 145
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
3 Dumbbell fly 10 5
4 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 4 136
5 Triceps 10 5
6 Back extension 10 5

3 day (Wednesday) % reps sets weight

1 Bench press 55% 5 1 91
65% 4 1 107
75% 3 2 124
85% 2 5 140
2 Deadlift 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 3 5 212
3 Bench press 50% 5 1 83
60% 5 1 99
70% 4 4 116
4 Dumbbell fly 10 5
5 Abs 10 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
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 1 133
60% 3 1 159
 70% 3 2 186
75% 2 4 199
2 Incline bench press 3 6
3 Lats 10 5
4 Deadlift off boxes 60% 4 1 159
70% 4 1 186
80% 3 2 212
90% 2 3 239
5 Squat (deep) 5 5
6 Abs 8 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
3 Bench press 55% 5 1 91
65% 5 1 107
75% 4 4 124
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 1 133
60% 3 1 159
70% 3 2 186
75% 2 4 199
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 1 116
75% 3 2 124
80% 2 2 132
85% 1 3 140
75% 3 1 124
65% 5 1 107
55% 7 1 91
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 85
60% 4 1 102
70% 3 2 119
80% 2 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
 70% 3 2 116
80% 2 5 132
3 Dumbbell fly 10 5
4 Squat 50% 6 1 85
60% 6 1 102
65% 6 4 111
5 Shoulders 8 5
6 Back extension 8 4

6 day (Saturday) % reps sets weight

1 Narrow grip bench press 50% 5 1 83
60% 4 1 99
70% 3 5 116
2 Deadlift from boxes 55% 4 1 146
65% 4 1 172
75% 3 2 199
85% 3 4 225
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 91
65% 4 1 107
75% 3 2 124
85% 2 4 140
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
3 Bench press 50% 5 1 83
60% 4 1 99
70% 3 1 116
80% 2 5 132
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 1 133
60% 3 1 159
70% 3 2 186
75% 2 5 199
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
3 Deadlift from boxes 60% 3 1 159
70% 3 1 186
80% 3 2 212
90% 2 3 239
4 Squat (deep) 5 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 94
65% 4 1 111
75% 3 2 128
85% 2 4 145
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 2 2 132
90% 1 3 149
3 Dumbbell fly 10 5
4 Squat 50% 5 1 85
60% 4 1 102
70% 3 1 119
80% 2 4 136
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 2 5 212
2 Bench press 50% 5 1 83
60% 5 1 99
70% 4 4 116
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 91
65% 4 1 107
75% 3 2 124
85% 2 5 140
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 2 136
90% 1 3 153
80% 2 2 136
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 1 133
60% 3 1 159
70% 3 2 186
80% 3 5 212
2 Bench press 50% 6 1 83
60% 5 1 99
70% 4 1 116
80% 3 2 132
85% 2 3 140
80% 3 1 132
75% 4 1 124
70% 5 1 116
65% 6 1 107
60% 7 1 99
55% 8 1 91
50% 9 1 83
3 Dumbbell fly 8 4
4 Back extension 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 5 136
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 6 132
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 1 146
65% 3 1 172
75% 3 2 199
85% 3 4 225
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 91
65% 4 1 107
75% 3 2 124
85% 2 4 140
2 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 2 3 136
85% 2 3 145
3 Bench press 50% 5 1 83
60% 4 1 99
70% 3 1 116
 80% 3 4 132
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 1 133
60% 3 2 159
70% 2 4 186
2 Bench press 50% 5 1 83
60% 4 1 99
70% 3 2 116
80% 3 5 132
3 Deadlift from boxes 65% 3 1 172
75% 3 1 199
85% 3 2 225
95% 2 3 252
4 Squat (deep) 4 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 85
60% 4 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 55% 5 1 91
65% 4 1 107
75% 3 2 124
85% 2 5 140
3 Dumbbell fly 10 5
4 Squat 55% 5 1 94
65% 5 1 111
75% 4 4 128
5 Dumbbell bench press 6 5
6 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 3 5 212
2 Bench press 50% 5 1 83
60% 5 1 99
70% 5 5 116
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 85
60% 3 2 102
70% 3 2 119
75% 2 3 128
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
75% 2 3 124
3 Dumbbell fly 8 4
4 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 1 102
70% 3 2 119
80% 2 2 136
90% 1 1 153
95%-100% 1 2-3 161.5-170
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 2 2 132
90% 1 1 149
95%-100% 1 2-3 156.75-165
3 Deadlift 50% 3 1 133
60% 3 1 159
70% 2 2 186
80% 2 1 212
90% 1 1 239
95%-100% 1 2-3 251.75-265

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 1 102
70% 3 2 119
80% 2 6 136
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 3 6 132
3 Dumbbell fly 10 5
4 Squat 55% 3 1 94
65% 3 1 111
75% 3 4 128
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 133
60% 4 1 159
70% 4 4 186
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 55% 3 1 146
65% 3 1 172
75% 3 2 199
85% 3 4 225
5 Abs 10 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 85
60% 3 1 102
70% 3 2 119
80% 3 3 136
85% 2 3 145
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 2 2 132
90% 1 2 149
80% 2 2 132
3 Dumbbell fly 8 4
4 Squat 50% 4 1 85
60% 4 1 102
70% 4 4 119
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 3 3 212
85% 2 3 225
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 3 5 132
3 Dumbbell fly 10 5
4 Deadlift up to knees 55% 3 1 146
65% 3 1 172
75% 3 4 199
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 1 102
70% 3 2 119
80% 3 5 136
2 Bench press 50% 3 1 83
60% 3 1 99
 70% 3 2 116
80% 2 2 132
85% 1 3 140
3 Dumbbell fly 10 5
4 Squat 55% 3 1 94
65% 3 1 111
75% 2 4 128
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Bench press 55% 3 1 91
65% 3 2 107
75% 3 5 124
2 Dip 4 5
3 Deadlift 50% 3 1 133
60% 3 1 159
70% 3 2 186
80% 2 6 212
4 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 2 2 132
85% 1 2 140
2 Squat 50% 3 1 85
60% 3 1 102
70% 3 2 119
80% 2 5 136
3 Bench press 55% 3 1 91
65% 3 1 107
75% 2 4 124
4 Dumbbell fly 8 4
5 Good morning (standing) 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 83
60% 3 2 99
70% 3 2 116
80% 3 6 132
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 133
60% 3 1 159
70% 2 2 186
80% 2 5 212
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 1 102
70% 3 2 119
 80% 2 2 136
85% 1 2 145
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 2 5 132
3 Dumbbell fly 8 4
4 Squat 55% 3 1 94
65% 3 1 111
75% 3 4 128
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 1 133
60% 3 2 159
70% 3 2 186
75% 3 4 199
4 Abs 8 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 85
60% 3 2 102
70% 3 2 119
80% 2 4 136
2 Bench press 50% 3 1 83
60% 3 1 99
70% 3 2 116
80% 2 5 132
3 Dumbbell fly 6 4
4 Good morning (standing) 4 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 83
60% 3 2 99
70% 3 2 116
80% 2 4 132
2 Dumbbell fly 6 3
3 Deadlift 50% 3 1 133
60% 2 2 159
70% 2 2 186
75% 2 4 199
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 1 102
70% 3 2 119
75% 2 3 128
2 Bench press 50% 3 1 83
60% 3 1 99
 70% 3 2 116
80% 2 4 132
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 1 133
60% 3 2 159
70% 2 3 186
2 Bench press 50% 3 1 83
60% 3 2 99
70% 2 2 116
75% 1 2 124
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 85
60% 3 2 102
70% 2 3 119
2 Bench press 50% 3 1 83
60% 3 2 99
70% 2 3 116

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

Squat 5 1 55% 55.0 55.0 55.0

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

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

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

WEEK 2
DAY 1 (MON)
 reps sets % FULL Partial Raw
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 2 80% 80.0 80.0 80.0

1 3 90% 90.0 90.0 90.0

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

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

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

2 5 85% 85.0 85.0 85.0

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

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

DAY 3 (WED)
reps sets % FULL Partial Raw
Dead to knees 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 4 75% 75.0 75.0 75.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Incline Bench 4 5
Good Mornings 5 5
WEEK 4
DAY 1 (MON)
reps sets % FULL Partial Raw
Squat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0
 4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Squat 5 1 50% 50.0 50.0 50.0
4 2 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
3 4 80% 80.0 80.0 80.0
Good Mornings 8 5

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

DAY 3 (WED)
reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 2 90% 90.0 90.0 90.0
Rev Band DL 3 1 65% 65.0 65.0 65.0
3 1 75% 75.0 75.0 75.0
3 2 85% 85.0 85.0 85.0
3 2 95% 95.0 95.0 95.0
2 2 105% 105.0 105.0 105.0
Good Mornings 2 2
WEEK 5
DAY 1 (MON)
reps sets % FULL Partial Raw
Squat 5 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Dumbbell fly 10 5
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 1 70% 70.0 70.0 70.0
2 4 80% 80.0 80.0 80.0
Good Mornings 5 5
Abs 10 4

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

CHANGE ONLY THIS BOX!!!!!!!

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

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

DAY 5 (SAT)
reps sets % FULL Partial Raw
Deadlift 3 1 55% 55.0 55.0 55.0
3 1 65% 65.0 65.0 65.0
3 2 75% 75.0 75.0 75.0
2 5 85% 85.0 85.0 85.0
Bench Press 4 1 55% 55.0 55.0 55.0
4 1 65% 65.0 65.0 65.0
4 5 75% 75.0 75.0 75.0
Triceps 10 5
Deadlift 4 1 50% 50.0 50.0 50.0
4 4 60% 60.0 60.0 60.0
Good Mornings 5 5

0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100.0
bench 100 100 100.0
 deadlift 100 100 100.0
DO NOT TYPE HERE!!!!

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

DAY 5 (SAT)
reps sets % FULL Partial Raw
Deadlift 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 2 80% 80.0 80.0 80.0
2 4 85% 85.0 85.0 85.0
Bench Press 5 1 55% 55.0 55.0 55.0
5 2 65% 65.0 65.0 65.0
4 5 75% 75.0 75.0 75.0
Rev Band DL 4 1 60% 60.0 60.0 60.0
7 1 70% 70.0 70.0 70.0
4 2 80% 80.0 80.0 80.0
4 4 90% 90.0 90.0 90.0
Triceps 10 5
Squats with Bands 4 5

0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100.0
bench 100 100 100.0
deadlift 100 100 100.0
 DO NOT TYPE HERE!!!!

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

DAY 5 (SAT)

reps sets % FULL Partial Raw

Dead to Knees 3 1 50% 50.0 50.0 50.0
3 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
2 5 80% 80.0 80.0 80.0
Floor Press 3 5
Dumbell OHP 5 6
Deadlift 4 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
4 4 65% 65.0 65.0 65.0
Leg Press 4 5

0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100.0
bench 100 100 100.0
deadlift 100 100 100.0
 DO NOT TYPE HERE!!!!
DAY 4 (FRI)
reps sets % FULL Partial Raw
Bench Press 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 5 80% 80.0 80.0 80.0
Squat 5 1 50% 50.0 50.0 50.0
4 1 60% 60.0 60.0 60.0
3 2 70% 70.0 70.0 70.0
3 6 80% 80.0 80.0 80.0
Bench Press 5 1 50% 50.0 50.0 50.0
5 1 60% 60.0 60.0 60.0
5 4 70% 70.0 70.0 70.0
Dumbbell fly 10 5
Leg Presses 10 5

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

DAY 1 (MON)

reps sets % FULL Partial Raw

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

DAY 2 (TUES)
REST!

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

WEEK 2

DAY 1 (MON)

reps sets % FULL Partial Raw

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

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

WEEK 3

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

WEEK 4

DAY 1 (MON)

reps sets % FULL Partial Raw

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

DAY 2 (TUES)
REST

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

WEEK 5

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

3 1 60% 60.0 60.0 60.0

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

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

DAY 5 (SAT)

reps sets % FULL Partial Raw

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

0 Full gear Partial gear/Partial ROM Raw Maxes

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

DAY 5 (SAT)

reps sets % FULL Partial Raw

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

0 Full gear Partial gear/Partial ROM Raw Maxes

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

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

0 Full gear Partial gear/Partial ROM Raw Maxes

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

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

DAY 5 (SAT)
REST
 0 Full gear Partial gear/Partial ROM Raw Maxes
Squat 100 100 100
bench 100 100 100
deadlift 100 100 100
DO NOT TYPE HERE!!!!

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