Enter your maxes here:

Squat
130
Bench
95
Deadlift
155

Volume Calculations

These graphs show you volume vs intensity

Adaptation

Peparatory Period (4 day #1)

NL

4 Day Prep
1
2
3
4
Total

Squat
52
49
56
62
219

Bench
105
78
126
121
430

Dead
61
32
75
65
233

NL
218
159
257
248
882

Avg Wt.
78
75
80
81
79

Squat
57.9%
57.2%
62.4%
62.7%
60.3%

Accumulation

Peparatory Period (4 day #2)

NL

NL

4 Day Prep2
1
2
3
4
5
6
Total

Squat
59
55
84
42
91
42
373

Bench
103
93
105
84
129
84
598

Dead
59
48
59
63
90
63
382

NL
221
196
248
189
310
189
1353

Avg Wt.
85
82
82
86
82
86
84

Squat
66.4%
69.1%
66.1%
67.6%
66.2%
67.6%
66.9%

Transmutation

Peparatory Period (4 day #3)

NL

4 Day Prep3
1
2
3
4
5
Total

Squat
55
69
67
71
58
320

Realization

Bench
62
94
140
128
134
558

Dead
35
64
65
54
72
290

NL
152
227
272
253
264
1168

Avg Wt.
85
80
79
83
82
81

Squat
68.2%
66.2%
65.7%
68.5%
67.9%
67.2%

Competition Period (4 day comp)

NL

4 Day Comp
1
2
3
4
5
Total

Squat
40
30
31
30
8
139

Bench
85
47
56
44
25
257

Dead
38
29
47
10
12
136

NL
163
106
134
84
45
532

Avg Wt.
82
83
87
77
73
82

Squat
69.4%
68.8%
70.3%
67.2%
60.0%
68.5%

These graphs show the type of loading

Squat (4 day #1)

5059
6069
7079

Bench
68.0%
67.7%
66.0%
68.6%
67.5%

Dead
66.9%
66.4%
69.6%
69.7%
68.5%

Squat
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
18
6
20
0
0
44
57.9%

Week 2
21
4
6
10
0
41
57.2%

Week 3
21
7
14
10
0
52
62.4%

Week 4
23
7
6
20
0
56
62.7%

Month
83
24
46
40
0
193
60.3%

Squat (4 day #2)

5059
6069
7079

5059
6069
7079

Bench
69.7%
70.6%
67.2%
72.6%
65.5%
72.6%
69.3%

Dead
74.8%
66.0%
70.0%
69.0%
69.2%
69.0%
69.7%

Squat
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
10
9
32
8
0
59
66.4%

Week 2
13
11
9
22
0
55
69.1%

Week 3
14
13
49
8
0
84
66.1%

Week 4
10
8
6
18
0
42
67.6%

Week 5
14
13
64
0
0
91
66.2%

Week 6
15
13
26
18
0
72
67.6%

Squat (4 day #3)

50-59
60-69
70-79
80-89
90+

Bench
66.9%
66.9%
67.9%
70.4%
66.0%
67.7%

Dead
74.6%
63.7%
66.5%
73.5%
72.6%
69.7%

Squat
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
13
11
17
14
0
55
68.2%

Week 2
15
13
26
10
5
69
66.2%

Week 3
10
39
3
15
0
67
65.7%

Week 4
10
9
36
16
0
71
68.5%

Week 5
13
11
18
16
0
58
67.9%

Cycle
61
83
100
71
5
320
67.2%

Squat (4 day comp)

50-

Squat (4 day comp)

5059
6069
7079

Bench
70.1%
68.2%
70.6%
67.4%
63.4%
68.8%

Dead
70.7%
68.8%
69.5%
64.0%
62.5%
68.6%

Squat
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
8
7
6
19
0
40
69.4%

Week 2
6
6
12
2
4
30
68.8%

Week 3
6
6
7
12
0
31
70.3%

Week 4
6
6
10
8
0
30
67.2%

Week 5
3
2
3
0
0
8
60.0%

Month
3

3
68.5%

Bench (4 day #1)

Deadlif

5059
6069
7079

Bench
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
15
16
62
12
0
105
68.0%

Week 2 Week 3 Week 4

12
21
19
25
52
44
21
36
20
17
14
32
3
3
6
78
126
121
67.7%
66.0%
68.6%

Deadlift
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Month
67
137
139
75
12
430
67.5%

Bench (4 day #2)

De

5059

5059

6069

6069

7079

7079

5059

5059

6069

6069

7079

7079

Cycle
76
67
186
74
0
403
66.9%

Bench
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
17
18
36
32
0
103
69.7%

Week 2 Week 3 Week 4

18
21
16
15
19
14
25
45
12
29
20
35
6
0
7
93
105
84
70.6%
67.2%
72.6%

Week 5
35
28
36
30
0
129
65.5%

Week 6
19
17
72
10
0
118
72.6%

Cycle
126
111
226
156
13
632
69.3%

Deadlift
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Bench (4 day #3)

Dead

5059

50-59
60-69

6069

70-79
80-89

7079

90+

Bench
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
15
12
17
18
0
62
66.9%

Week 2 Week 3 Week 4

20
28
19
17
27
18
50
34
61
2
51
24
5
0
6
94
140
128
66.9%
67.9%
70.4%

Week 5
24
22
76
12
0
134
66.0%

Cycle
106
96
238
107
11
558
67.7%

Bench (4 day comp)

50-

Deadlift
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Deadli

50-

Bench (4 day comp)

Deadli

5059

5059

6069

6069

7079

7079

Bench
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
18
15
12
40
0
85
70.1%

Week 2 Week 3 Week 4

9
9
9
9
9
9
23
9
15
2
29
11
4
0
0
47
56
44
68.2%
70.6%
67.4%

Week 5
6
6
13
0
0
25
63.4%

Month
0
0
0
0
0
0
68.8%

Deadlift
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

These graphs show the focus of the loa

Deadlift (4 day #1)

Lift Distribution

5059
6069
7079

Week 1
12
17
26
6
0
61
66.9%

Week 2
6
6
20
0
0
32
66.4%

Week 3
9
13
37
16
0
75
69.6%

Week 4
9
12
29
9
6
65
69.7%

Month
36
48
112
31
6
233
68.5%

% of Lifts Week 1
Squat
21.0%
Bench
50.0%
Deadlift
29.0%

Lift Distrib

Deadlift (4 day #2)

5059
6069
7079

5059
6069
7079

Week 1
3
9
14
33
0
59
74.8%

Week 2
9
9
30
0
0
48
66.0%

Week 3
6
10
27
16
0
59
70.0%

Week 4
9
12
17
17
0
55
69.0%

Week 5
14
14
50
12
0
90
69.2%

Week 6
13
19
33
10
0
75
69.0%

Deadlift (4 day #3)

Cycle
54
73
171
88
0
386
69.7%

% of Lifts Week 1
Squat
26.7%
Bench
46.6%
Deadlift
26.7%

Lift Distributio

5059
6069
7079

Week 1
3
6
14
6
6
35
74.6%

Week 2
8
11
22
18
5
64
63.7%

Week 3
11
11
43
0
0
65
66.5%

Week 4
7
10
9
22
6
54
73.5%

Week 5
9
12
29
15
7
72
72.6%

Cycle
38
50
117
61
24
290
69.7%

Deadlift (4 day comp)

% of Lifts Week 1
Squat
36.2%
Bench
40.8%
Deadlift
23.0%

Lift Distributio

50-

Deadlift (4 day comp)

Lift Distributio

5059
6069
7079

Week 1
6
9
10
10
3
38
70.7%

Week 2
6
6
11
2
4
29
68.8%

Week 3
9
9
15
14
0
47
69.5%

Week 4
2
2
6
0
0
10
64.0%

Week 5
3
3
6
0
0
12
62.5%

Month
0
0
0
0
0
0
68.6%

% of Lifts Week 1
Squat
24.5%
Bench
52.1%
Deadlift
23.3%

aphs show the focus of the loading

t Distribution (4 day #1)

Squat
Deadlif
t
Bench

Week 2 Week 3 Week 4

27.2%
20.6%
23.1%
51.7%
49.8%
50.0%
21.2%
29.6%
26.9%

Month
22.5%
50.2%
27.2%

Lift Distribution (4 day #2)

Squat
Deadli
ft
Bench

Squat
Deadli
ft
Bench

Week 2 Week 3 Week 4 Week 5 Week 6

28.1%
33.9%
23.2%
29.4%
27.2%
47.4%
42.3%
46.4%
41.6%
44.5%
24.5%
23.8%
30.4%
29.0%
28.3%

Lift Distribution (4 day #3)

Squat
Deadli
ft
Bench

Week 2 Week 3 Week 4 Week 5

30.4%
24.6%
28.1%
22.0%
41.4%
51.5%
50.6%
50.8%
28.2%
23.9%
21.3%
27.3%

Cycle
27.4%
47.8%
24.8%

ift Distribution (4 day comp)

Cycle
28.4%
44.5%
27.2%

ift Distribution (4 day comp)

Squat
Deadlif
t
Bench

Week 2 Week 3 Week 4 Week 5

28.3%
23.1%
35.7%
17.8%
44.3%
41.8%
52.4%
55.6%
27.4%
35.1%
11.9%
26.7%

Month
100.0%
0.0%
0.0%

Sheiko
Preparatory Period for Class 1 & CMS

week 1
1 day (Monday)
1 Front squat
Front squat
Front squat
2 Bench press
Bench press
Bench press
Bench press
3 Squat
Squat
Squat
4 Chest muscles
5 Abs

%
30%
40%
50%
50%
60%
70%
75%
55%
65%
75%

sets
1
1
3
1
1
1
4
1
1
4
4
3

3 day (Wednesday)
%
1 Deadlift to knees w/2s pause
50%
Deadlift to knees w/2s pause
60%
Deadlift to knees w/2s pause
70%
2 Bench press
50%
Bench press
60%
Bench press
70%
Bench press
70%
Bench press
70%
Bench press
70%
Bench press
70%
Bench press
70%
3 Deadlift w/pause 5-7cm above knees
55%
Deadlift w/pause 5-7cm above knees
65%
Deadlift w/pause 5-7cm above knees
75%
4 Lat muscles
5 Good morning

sets
1
1
4
1
1
1
1
1
1
1
1
1
1
4

5 day (Friday)
%
1 Bench press
50%
Bench press
60%
Bench press
70%
Bench press
75%
2 Squat w/pause at half squat position o 50%
Squat w/pause at half squat position o 60%
Squat w/pause at half squat position o 70%
3 Board bench press
60%
Board bench press
70%
Board bench press
80%
Board bench press
85%
4 Chest muscles
5 Hyperextension

sets
1
1
1
4
1
1
4
1
1
2
3

6 day (Saturday)
%
1 Deficit deadlift
50%
Deficit deadlift
60%
2 Incline Bench press
3 Deadlift off boxes, bar is 5-7cm below 55%
Deadlift off boxes, bar is 5-7cm below 65%
Deadlift off boxes, bar is 5-7cm below 75%
Deadlift off boxes, bar is 5-7cm below 85%
4 Dip (with weights)
5 Leg press (80-90% of squat 1RM)
6 Reverse hyperextension

sets
1
4
5
1
1
2
3

week 2
1 day (Monday)
1 Squat
Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 French press lying
4 Chest muscles
5 Hyperextension

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

8
10

6
5
weight
48
57
67
71
65
78
91
57
67
76
81
8
20
8

reps
3
2
3
3
3
3
2

weight
78
93
62
85
101
116
132
4
10
5
100
8

reps
5
4
3
3
2
5
4
3
2

weight
65
78
91
98
104
48
57
67
76

5
5
4

sets
1
1
1
1
5
1
1
1
5
5
4
4

5 day (Friday)
1 Front squat
Front squat
Front squat
2 Board bench press
Board bench press
Board bench press
Board bench press
Board bench press
3 Dips (with weights)
4 Lat muscles
5 Good morning

sets
1
1
4
1
1
1
2
3

%
30%
40%
50%
60%
70%
80%
85%
90%

6
8
8
reps
3
3
3
3
3
3
2

5
5

week 3
1 day (Monday)
%
1 Front squat
40%
Front squat
50%
Front squat
55%
2 Bench press
50%
Bench press
60%
Bench press
70%
Bench press
80%
Bench press
85%
Bench press
80%
3 Squat w/pause at half squat position o 50%
Squat w/pause at half squat position o 60%
Squat w/pause at half squat position o 70%
Squat w/pause at half squat position o 75%
4 Lat muscles
5 Goodmorning

8
reps
4
4
4
3
3
3
2
1

sets
1
1
4
1
1
2
3

sets
1
1
1
2
3
1
1
1
5
1
1
4

6 day (Saturday)
%
1 Deadlift w/pause 5-7cm above knees
50%
Deadlift w/pause 5-7cm above knees
60%
Deadlift w/pause 5-7cm above knees
70%
Deadlift w/pause 5-7cm above knees
75%
2 Bench press with middle grip
50%
Bench press with middle grip
60%
Bench press with middle grip
65%
3 Deadlift w/ chains
50%
Deadlift w/ chains
60%
Deadlift w/ chains
70%
Deadlift w/ chains
75%
4 Triceps
5 Reverse hyperextension

sets
1
1
1
4
1
1
4
1
1
1
4

40%
45%
50%
55%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%

6
4
8

6
5

6
10

8
4

5
4

6 day (Saturday)
%
1 Deadlift w/pause 5-7cm below knees
50%
Deadlift w/pause 5-7cm below knees
60%
Deadlift w/pause 5-7cm below knees
70%
Deadlift w/pause 5-7cm below knees
75%
Deadlift w/pause 5-7cm below knees
80%
2 Bench press
50%
Bench press
60%
Bench press
65%
3 Deadlift w/chains
50%
Deadlift w/chains
60%
Deadlift w/chains
70%
Deadlift w/chains
75%
4 Leg press
5 Reverse hyperextension

sets
1
1
1
2
3
1
1
4
1
1
1
4

weight
78
93
109
116
48
57
62
78
93
109
116
6
8

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

sets
1
1
1
4
1
1
1
4
1
1
1
4

weight
52
62
71
81
86
65
78
91
104
48
57
62

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

sets
1
1
2
3
1
1
1
2
3
2
1
1
1
4

5 day (Friday)
%
1 Bench press
50%
Bench press
60%
Bench press
70%
Bench press
80%
2 Squat
50%
Squat
60%
Squat
70%
Squat
80%
3 Bench press w/chains plus 8-10 kg to ea50%
Bench press w/chains plus 8-10 kg to ea60%
Bench press w/chains plus 8-10 kg to ea70%
Bench press w/chains plus 8-10 kg to ea75%
4 Delts
5 Abs

weight
78
93
109
116
48
57
67
67
67
67
67
67
93
109
124

reps
3
3
3
2
1
5
4
3
2
4
4
4
4
4

sets
1
1
4
1
1
1
1
2
2
1
1
2
2
2

weight
52
65
72
48
57
67
76
81
76
65
78
91
98

reps
3
3
3
2
5
5
3
7
4
8
2
6
4
4
4
4
3

3 day (Wednesday)
%
1 Deficit deadlift
50%
Deficit deadlift
60%
Deficit deadlift
70%
2 Board bench press
60%
Board bench press
70%
Board bench press
80%
Board bench press
85%
Board bench press
90%
Board bench press
95%
3 Deadlift off boxes, 5-7cm below knees 60%
Deadlift off boxes, 5-7cm below knees 70%
Deadlift off boxes, 5-7cm below knees 80%
Deadlift off boxes, 5-7cm below knees 90%
Deadlift off boxes, 5-7cm below knees 95%
4 Chest muscles
5 French press

weight
48
57
62
78
93
109
116

reps
4
4
3
5
4
3
2
1
2
3
3
3
2
5
4

5 day (Friday)
%
1 Board bench press
55%
Board bench press
65%
Board bench press
75%
Board bench press
85%
Board bench press
90%
2 Squat
50%
Squat
60%
Squat
70%
Squat
80%
3 Bench press w/chains plus 8-10 kg to ea50%
Bench press w/chains plus 8-10 kg to ea60%
Bench press w/chains plus 8-10 kg to ea65%
4 Lat muscles
5 Goodmorning seated

6
8
5

5
5
4

sets
1
1
1
4
1
1
1
1
1
1
1
1
1
1
4

weight
39
52
65
57
67
76
81
86

reps
4
3
3
3
3
2
1

sets
1
1
3
1
1
1
2
2
2
1
1
1
4

3 day (Wednesday)
%
1 Deadlift to knees with 2 sec pause
50%
Deadlift to knees with 2 sec pause
60%
Deadlift to knees with 2 sec pause
70%
Deadlift to knees with 2 sec pause
75%
2 Bench press
50%
Bench press
60%
Bench press
70%
Bench press
70%
Bench press
70%
Bench press
70%
Bench press
70%
Bench press
70%
3 Deadlift off boxes, bar is 5-7cm below 60%
Deadlift off boxes, bar is 5-7cm below 70%
Deadlift off boxes, bar is 5-7cm below 80%
4 Chest muscles
5 Abs

weight
48
57
67
78
93
109
116
6
6

5
4
5

6 day (Saturday)
%
1 Bench press narrow grip
50%
Bench press narrow grip
60%
Bench press narrow grip
65%
2 Deadlift w/chains, 8-10kg each side plu 50%
Deadlift w/chains, 8-10kg each side plu 60%
Deadlift w/chains, 8-10kg each side plu 70%
Deadlift w/chains, 8-10kg each side plu 75%
3 Dumbbells press
4 Leg press
5 Reverse hyperextension

weight
78
93
109
48
57
67
67
67
67
67
67
85
101
116

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

sets
1
1
5
1
1
1
5

weight
39
52
65
48
57
67
71
72
85
98

reps
3
3
3
5
5
3
5
7
4
6
8
3
3
2
4
5

3 day (Wednesday)
%
1 Bench press w/chains plus 8-10 kg to ea50%
Bench press w/chains plus 8-10 kg to ea60%
Bench press w/chains plus 8-10 kg to ea70%
2 Deadlift w/pause 5-7cm below knees
50%
Deadlift w/pause 5-7cm below knees
60%
Deadlift w/pause 5-7cm below knees
70%
Deadlift w/pause 5-7cm below knees
75%
3 Delts
4 Leg extension (1 sec pause every rep
at the top)
5 Abs

week 4
1 day (Monday)
1 Front squat
Front squat
Front squat
Front squat
2 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
3 Squat
Squat
Squat
Squat
4 Dip
5 Lat muscles
6 Hyperextension

reps
4
4
4
5
4
3
2
3
3
2

weight
52
59
65
72
48
57
67
76
81
76
65
78
91
104
6
6
8

reps
3
3
2
3
3
3
3
2
1
3
3
3
2
1
4
5

weight
78
93
109
57
67
76
81
86
90
93
109
124
140
147
8
6

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

weight
48
57
67
76
65
78
91
104
48
57
67
71
6
10

reps
3
3
3
2
1
6
6
6
3
3
3
2
5
4

weight
78
93
109
116
124
48
57
62
78
93
109
116
5
8

Sheiko
Preparatory Period for Class 1 & CMS

week 1
1 day (Monday)
1 Bench press
Bench press
Bench press
Bench press
2 Squat
Squat
Squat
Squat
Squat
Squat
Squat
Squat
3 Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
4 Chest Muscles
5 Abs

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

sets
1
1
1
4
1
1
1
1
1
1
1
1
1
1
2
3
4
3

reps
5
4
3
3
5
5
3
7
4
8
2
5
3
3
3
2
8
8

weight
48
57
67
76
65
78
91
91
91
91
91
91
57
67
76
81

3 day (Wednesday)
1 Deficit deadlift
Deficit deadlift
Deficit deadlift
2 Bench press with chains
Bench press with chains
Bench press with chains
Bench press with chains
3 Deadlift off boxes, bar is at 5
Deadlift off boxes, bar is at 5
Deadlift off boxes, bar is at 5
Deadlift off boxes, bar is at 5
4 Lat Muscles
5 Dips
6 Goodmorning

%
50%
60%
70%
50%
60%
70%
75%
60%
70%
80%
85%

sets
1
1
4
1
1
1
4
1
1
2
3
5
5
5

reps
3
3
2
3
3
3
2
3
3
3
3
6
5
5

weight
78
93
109
48
57
67
71
93
109
124
132

5 day (Friday)
1 Bench press
Bench press
Bench press
Bench press
2 Squat
Squat
Squat
Squat
3 Bench press
Bench press
Bench press
4 Chest Muscles
5 Abs

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

sets
1
1
1
4
1
1
1
4
1
1
4
5
3

reps
5
4
3
2
5
4
3
2
4
4
4
6
10

weight
52
62
71
81
65
78
91
104
48
57
67

6 day (Saturday)
1 Deadlift off boxes, bar is at 5
Deadlift off boxes, bar is at 5
Deadlift off boxes, bar is at 5
Deadlift off boxes, bar is at 5
2 Incline Shoulder Press
3 Delts
4 Lat Muscles
5 Hyperextension

%
60%
70%
80%
85%

sets
1
1
2
4
5
4
5
4

reps
3
3
3
3
3
6
6
8

weight
93
109
124
132

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

sets
1
1
1
4
1
1
1
4
1
1
1
4
5
5

reps
5
4
3
2
5
4
3
2
3
3
3
2
8
5

weight
48
57
67
76
65
78
91
104
48
57
67
71

3 day (Wednesday)
1 Deadlift to knees
Deadlift to knees
Deadlift to knees
2 Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
3 Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
4 Triceps
5 Abs

%
50%
60%
70%
55%
65%
75%
85%
90%
50%
60%
70%
75%

sets
1
1
4
1
1
2
2
3
1
1
1
4
5
4

reps
3
3
2
5
4
4
3
2
3
3
3
2
6
10

weight
78
93
109
52
62
71
81
86
78
93
109
116

5 day (Friday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Squat
Squat
Squat
Squat
4 Chest Muscle
5 Hyperextension

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

sets
1
1
1
4
1
1
1
5
1
1
1
3
5
4

reps
5
4
3
2
5
4
3
3
3
3
3
2
6
8

weight
72
85
98
111
48
57
67
76
65
78
91
104

6 day (Saturday)
1 Deadlift w/ 2 pauses, 5-7cm a
Deadlift w/ 2 pauses, 5-7cm a
Deadlift w/ 2 pauses, 5-7cm a
Deadlift w/ 2 pauses, 5-7cm a
2 Incline shoulder press
3 Dips
4 Lat Muscles

%
50%
60%
70%
75%

sets
1
1
1
4
5
5
5

reps
3
3
3
2
3
5
6

weight
78
93
109
116

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

sets
1
1
1
4
1
1
1
1
1
1
1
1
1
1
1
4
4
5

reps
5
4
3
2
5
5
3
7
4
8
2
6
3
3
3
2
6
5

weight
52
62
71
81
65
78
91
91
91
91
91
91
48
57
67
76

3 day (Wednesday)
1 Deficit Deadlift
Deficit Deadlift
Deficit Deadlift
2 Bench press
Bench press
Bench press
Bench press
Bench press
3 Deadlift from boxes bar is 5cm
Deadlift from boxes bar is 5cm
Deadlift from boxes bar is 5cm
4 Triceps
5 Abs

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

sets
1
1
4
1
1
1
1
2
1
1
4
5
3

reps
3
3
2
6
5
4
3
2
4
4
4
6
10

weight
78
93
109
48
57
67
71
76
93
109
124

5 day (Friday)
1 Squat
Squat
Squat
Squat
2 Bench press w/chains
Bench press w/chains
Bench press w/chains
3 Squat
Squat
Squat
4 Lat Muscles
5 Hyperextension

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

sets
1
1
1
4
1
1
5
1
1
4
5
4

reps
5
4
3
2
4
4
4
4
4
4
6
8

weight
65
78
91
104
48
57
67
65
78
91

6 day (Saturday)
1 1 + 1/2 (x2) Deadlift
2 + 1/2 (x2) Deadlift
3 + 1/2 (x2) Deadlift
4 + 1/2 (x2) Deadlift
2 Close Grip Bench Press
Close Grip Bench Press
Close Grip Bench Press
3 Delts
4 Triceps
5 Reverse Hyperextension

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

sets
1
1
1
4
1
1
4
5
5
4

reps
3
3
3
3
3
3
3
6
6
8

weight
78
93
109
116
48
57
67

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

sets
1
1
1
5
1
1
1
5
5
5
5

reps
5
4
3
2
5
4
3
3
6
5
5

weight
65
78
91
104
48
57
67
76

3 day (Wednesday)
1 Deadlift w/pause 5-7cm above
Deadlift w/pause 5-7cm above
Deadlift w/pause 5-7cm above
Deadlift w/pause 5-7cm above
2 Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
3 Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
4 Triceps
5 Lat Muscles
6 Abs

%
50%
60%
70%
80%
55%
65%
75%
85%
90%
95%
50%
60%
70%
75%

sets
1
1
1
4
1
1
1
2
2
3
1
1
1
4
5
5
4

reps
3
3
3
2
3
3
3
3
2
1
3
3
3
2
6
6
8

weight
78
93
109
124
52
62
71
81
86
90
78
93
109
116

5 day (Friday)
1 Bench press
Bench press
Bench press
Bench press
2 Squat
Squat
Squat
Squat
3 Bench press
Bench press
Bench press
Bench press
4 Chest Muscles
5 Hyperextension

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

sets
1
1
1
4
1
1
1
4
1
1
1
3
5
4

reps
5
4
3
2
5
4
3
2
3
3
3
2
6
8

weight
52
62
71
81
65
78
91
104
48
57
67
76

6 day (Saturday)
1 Deficit Deadlift
Deficit Deadlift
Deficit Deadlift
2 Incline Shoulder Press
3 Deadlift off boxes bar is 5cm
Deadlift off boxes bar is 5cm
Deadlift off boxes bar is 5cm
Deadlift off boxes bar is 5cm
5 Lat Muscles
6 Leg Press

%
50%
60%
70%

sets
1
1
4
5
1
1
1
3
5
5

reps
3
3
2
3
3
3
3
2
6
5

weight
78
93
109

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

sets
1
1
1
4
1
1
1
1
1
1
1
1
1
1
4
5
5

reps
5
4
3
3
5
5
3
5
7
4
6
8
4
4
4
6
5

weight
48
57
67
76
65
78
91
91
91
91
91
91
48
57
67

3 day (Wednesday)
1 Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
2 Bench press
Bench press
Bench press
Bench press
3 Deadlift off boxes, bar is 5cm
Deadlift off boxes, bar is 5cm
Deadlift off boxes, bar is 5cm
Deadlift off boxes, bar is 5cm
4 Triceps
5 Hyperextension

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

sets
1
1
4
1
1
1
5
1
1
1
4
5
4

reps
4
4
4
5
4
3
2
3
3
3
3
6
8

weight
78
93
109
48
57
67
76
85
101
116
132

5 day (Friday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
3 Squat
Squat
Squat
4 Chest Muscles
5 Abs

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

sets
1
1
1
4
1
1
1
1
2
2
1
1
1
1
1
1
1
1
1
4
5
3

reps
5
4
3
3
6
5
4
3
2
1
2
3
4
5
6
7
8
4
4
4
6
10

weight
65
78
91
98
48
57
67
71
76
81
76
71
67
62
57
52
48
65
78
91

6 day (Saturday)
1 Deadlift w/pause 5cm above k
Deadlift w/pause 5cm above k
Deadlift w/pause 5cm above k
Deadlift w/pause 5cm above k
2 DB Bench press
3 Deadlift w/chains off boxes, b
Deadlift w/chains off boxes, b
Deadlift w/chains off boxes, b
Deadlift w/chains off boxes, b
4 Lat Muscles
5 Hyperextension

%
50%
60%
70%
75%

sets
1
1
1
4
5
1
1
1
4
5
4

reps
3
3
3
2
6
4
4
4
4
6
8

weight
78
93
109
116

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

sets
1
1
1
5
1
1
1
5
5
4

reps
5
4
3
2
5
4
3
2
6
8

weight
65
78
91
104
48
57
67
76

3 day (Wednesday)
1 Deficit Deadlift
Deficit Deadlift
Deficit Deadlift
2 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
3 Deadlift
Deadlift
Deadlift
Deadlift
4 Delts
5 Lat Muscles

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

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

reps
4
4
3
5
5
3
6
4
7
2
8
5
3
3
3
2
6
8

weight
78
93
101
48
57
67
67
67
67
67
67
67
78
93
109
124

5 day (Friday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Squat
Squat
Squat
4 Chest Muscles
5 Abs

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

sets
1
1
1
4
1
1
1
5
1
1
4
5
4

reps
5
4
3
2
5
4
3
3
5
5
5
8
8

weight
65
78
91
104
48
57
67
71
65
78
91

6 day (Saturday)
1 Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
2 Bench press
Bench press
Bench press
3 Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
4 Dip
5 Lat Muscles
6 Hyperextension

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

sets
1
1
1
4
1
1
4
1
1
1
4
5
5
4

reps
3
3
3
3
4
4
4
3
3
3
3
4
6
8

weight
78
93
109
116
48
57
67
78
93
109
116

week 2
1 day (Monday)
1 Bench press
Bench press
Bench press
Bench press
2 Squat
Squat
Squat
Squat
3 Bench press w/chains
Bench press w/chains
Bench press w/chains
Bench press w/chains
4 Chest Muscles
5 Good morning

week 3
1 day (Monday)
1 Bench press
Bench press
Bench press
Bench press
2 Squat
Squat
Squat
Squat
Squat
Squat
Squat
Squat
3 Bench press
Bench press
Bench press
Bench press
4 Chest Muscles
5 Good Morning

week 4
1 day (Monday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Chest Muscles
4 Dips
5 Good Morning

week 5
1 day (Monday)
1 Bench press
Bench press
Bench press
Bench press
2 Squat
Squat
Squat
Squat
Squat
Squat
Squat
Squat
3 Bench press
Bench press
Bench press
4 Chest Muscles
5 Good morning

week 6
1 day (Monday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Chest Muscles
4 Hyperextension

60%
70%
80%
85%

50%
60%
70%
75%

93
109
124
132

78
93
109
116

Sheiko
Preparatory Period for Class 1 & CMS

week 1
1 day (Monday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
4 Squat
Squat
Squat
Squat
3 Chest Muscles
5 Goodmorning

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

sets
1
1
1
3
1
1
1
4
1
1
1
4
4
5

reps
5
4
3
2
5
4
3
2
3
3
3
2
6
5

weight
72
85
98
111
48
57
67
76
65
78
91
104

3 day (Wednesday)
1 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
2 Deadlift off boxes, ba
Deadlift off boxes, ba
Deadlift off boxes, ba
Deadlift off boxes, ba
3 Triceps
4 Lat Muscles
5 Abs

%
50%
60%
70%
80%
85%
80%
65%
75%
85%
90%

sets
1
1
1
2
2
2
1
1
2
3
5
5
4

reps
5
4
3
2
1
2
3
3
3
2
6
6
8

weight
48
57
67
76
81
76
101
116
132
140

5 day (Friday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Chest Muscles
4 Dips
5 Goodmorning

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

sets
1
1
1
4
1
1
1
4
5
5
5

reps
5
4
3
2
5
4
3
2
6
5
5

weight
65
78
91
98
48
57
67
71

sets
5
1
1
1
4
4
4

reps
3
3
3
3
2
6
8

weight

%
50%
60%
70%
80%
90%
95%
100%-105%
50%
60%
70%
75%

sets
1
1
1
1
1
1
2-3
1
1
1
3
3
4

reps
5
4
3
2
1
1
1
5
4
3
2
5
8

weight
65
78
91
104
117
124
130-136,5
48
57
67
71

%
50%
60%
70%
80%
90%
95%
100%-105%
50%
60%
70%
80%
90%
95%
100%-105%

sets
1
1
1
1
1
1
2-3
1
1
1
1
1
1
2-3
4
4

reps
5
4
3
2
1
1
1
5
4
3
2
1
1
1
6
6

weight
48
57
67
76
86
90
95-99,75
48
57
67
76
86
90
155-162,75

5 day (Friday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
4 Squat
Squat
Squat
3 Chest Muscles
5 Abs

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

sets
1
1
1
4
1
1
1
5
1
1
4
5
4

reps
5
4
3
2
5
4
3
3
5
5
5
8
8

weight
65
78
91
104
48
57
67
71
65
78
91

6 day (Saturday)
1 Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
2 Bench Press
Bench Press
Bench Press
3 Deadlift off boxes, ba
Deadlift off boxes, ba
Deadlift off boxes, ba
4 Dips
5 Lat Muscles
6 Hyperextension

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

sets
1
1
1
4
1
1
4
1
1
4
5
5
4

reps
3
3
3
3
5
5
5
4
4
4
4
6
8

weight
78
93
109
116
48
57
67
93
109
124

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

sets
1
1
1
4
1
1
1
5
1
1
4
4
5

reps
5
4
3
3
5
4
3
3
4
4
4
6
5

weight
48
57
67
76
65
78
91
104
57
67
76

3 day (Wednesday)
1 Deadlift up to knees w
Deadlift up to knees w
Deadlift up to knees w
2 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
3 1(x2) + 1/2 (x2) Deadlift
1(x2) + 1/2 (x2) Deadlift
1(x2) + 1/2 (x2) Deadlift
1 + 1/2 (x2) Deadlift, al
4 Triceps
5 Lat Muscles
6 Abs

%
50%
60%
70%
50%
60%
70%
80%
85%
80%
70%
60%
50%
50%
60%
70%
75%

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

reps
4
4
4
5
4
3
3
2
3
5
7
9
4
4
4
3
6
6
10

weight
78
93
109
48
57
67
76
81
76
67
57
48
78
93
109
116

5 day (Friday)
1 Squat
Squat
Squat
Squat
Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Dips
4 Chest Muscles
5 Hyperextension

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

sets
1
1
1
1
1
1
1
1
1
1
1
5
5
4
4

reps
5
5
3
7
4
8
2
6
5
4
3
2
4
6
8

weight
65
78
85
85
85
85
85
85
48
57
67
76

6 day (Saturday)
1 Deadlift w/pause 5-7c
Deadlift w/pause 5-7c
Deadlift w/pause 5-7c
Deadlift w/pause 5-7c
2 Bench press w/chains
Bench press w/chains
Bench press w/chains
3 Goodmorning
4 Leg Press

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

sets
1
1
1
4
1
1
4
5
5

reps
3
3
3
2
4
4
4
5
6

weight
78
93
109
116
48
57
67

%
55%
65%
75%
85%
90%
50%
60%
70%
80%
85%
80%
50%
60%
70%

sets
1
1
1
2
3
1
1
1
2
2
2
1
1
5
4
3

reps
3
3
3
3
2
5
4
3
3
2
3
4
4
4
6
10

weight
52
62
71
81
86
65
78
91
104
111
104
48
57
67

3 day (Wednesday)
1 Deadlift w/pause 5-7c
Deadlift w/pause 5-7c
Deadlift w/pause 5-7c
Deadlift w/pause 5-7c
2 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
3 Deadlift off boxes, ba
Deadlift off boxes, ba
Deadlift off boxes, ba
Deadlift off boxes, ba
4 Lat Muscles
5 Goodmorning

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
65%
75%
85%
95%

sets
1
1
1
4
1
1
1
2
3
2
1
1
2
3
5
5

reps
3
3
3
2
5
4
3
3
2
3
3
3
3
2
6
5

weight
78
93
109
124
48
57
67
76
81
76
101
116
132
147

5 day (Friday)
1 Bench press w/chains
Bench press w/chains
Bench press w/chains
Bench press w/chains
2 Squat
Squat
Squat
Squat
Squat
Squat
Squat
Squat
3 Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
4 Chest Muscles
5 Dips

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

sets
1
1
1
4
1
1
1
1
1
1
1
1
1
1
1
4
5
5

reps
3
3
3
3
5
5
3
5
7
4
6
8
4
4
4
4
6
5

weight
48
57
67
71
65
78
91
91
91
91
91
91
48
57
67
71

6 day (Saturday)
1 1(x2) + 1/2 (x2) Deadlift
1(x2) + 1/2 (x2) Deadlift
1 + 1/2 (x2) Deadlift, al
1 + 1/2 Deadlift, altern
2 Incline shoulder press
3 Lat Muscles
4 Hyperextension

%
50%
60%
70%
80%

sets
1
1
1
4
5
5
4

reps
4
4
3
2
3
6
8

weight
78
93
109
124

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

sets
1
1
1
4
1
1
1
4
1
1
4
4
5

reps
5
4
3
3
5
4
3
2
4
4
4
6
5

weight
48
57
67
76
65
78
91
104
48
57
67

3 day (Wednesday)
1 Deficit deadlift
Deficit deadlift
Deficit deadlift
Deficit deadlift
2 Bench press
Bench press
Bench press
Bench press
3 Deadlift from boxes, b
Deadlift from boxes, b
Deadlift from boxes, b
Deadlift from boxes, b
4 Triceps
5 Goodmorning

%
50%
60%
65%
70%
50%
60%
70%
75%
70%
80%
90%
95%

sets
1
1
1
4
1
1
1
4
1
1
2
3
5
4

reps
3
3
3
2
5
4
3
2
3
3
2
1
6
5

weight
78
93
101
109
48
57
67
71
109
124
140
147

5 day (Friday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
4 Squat
Squat
Squat
3 Chest Muscles
5 Lat Muscles

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

sets
1
1
1
4
1
1
5
1
1
4
5
5

reps
5
4
3
2
6
6
6
3
3
3
6
6

weight
65
78
91
104
48
57
67
72
85
98

6 day (Saturday)
1 Deadlift up to knees w
Deadlift up to knees w
Deadlift up to knees w
Deadlift up to knees w
2 Close Grip Bench Pres
Close Grip Bench Pres
Close Grip Bench Pres
3 Deadlift off boxes, ba
Deadlift off boxes, ba
Deadlift off boxes, ba
Deadlift off boxes, ba
4 Dips
5 Triceps

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

sets
1
1
1
4
1
1
4
1
1
1
4
5
5

reps
3
3
3
3
4
4
4
3
3
3
3
5
6

weight
78
93
109
116
48
57
67
85
101
116
132

6 day (Saturday)
1 Incline shoulder press
2 Deadlift w/pause 5cm
Deadlift w/pause 5cm
Deadlift w/pause 5cm
Deadlift w/pause 5cm
2 Lat Muscles
4 Hyperextension
week 2
1 day (Monday)
1 Squat
Squat
Squat
Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Chest Muscles
4 Hyperextension
3 day (Wednesday)
1 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
2 Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
3 Delts
4 Lat Muscles

50%
60%
70%
75%

week 3
1 day (Monday)
1 Bench press
Bench press
Bench press
Bench press
2 Squat
Squat
Squat
Squat
3 Bench press w/board
Bench press w/board
Bench press w/board
4 Chest Muscles
5 Goodmorning

week 4
1 day (Monday)
1 Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
2 Squat
Squat
Squat
Squat
Squat
Squat
3 Decline Bench Press
Decline Bench Press
Decline Bench Press
4 Chest Muscles
5 Abs

week 5
1 day (Monday)
1 Bench press
Bench press
Bench press
Bench press
2 Squat
Squat
Squat
Squat
3 Bench press
Bench press
Bench press
4 Chest Muscles
5 Goodmorning

78
93
109
116

Sheiko
Competition Period for Class 1 & CMS

week 1
1 day (Monday)
1 Bench press
Bench press
Bench press
Bench press
2 Squat
Squat
Squat
Squat
3 Bench press
Bench press
Bench press
Bench press
4 Chest Muscles
5 Hyperextension

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

sets
1
1
1
3
1
1
1
4
1
1
1
4
4
4

reps
5
4
3
2
5
4
3
3
5
4
3
2
8
8

weight
52
62
71
81
65
78
91
104
48
57
67
76

3 day (Wednesday)
1 Deficit Deadlift
Deficit Deadlift
Deficit Deadlift
2 Bench press
Bench press
Bench press
Bench press
3 Deadlift of boxes,
Deadlift of boxes,
Deadlift of boxes,
Deadlift of boxes,
4 Lat Muscles
5 Abs

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

sets
1
1
2
1
1
1
4
1
1
2
3
4
4

reps
3
3
2
5
4
3
3
3
3
2
1
6
8

weight
78
93
109
48
57
67
76
93
109
124
140

5 day (Friday)
1 Squat
Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
3 Chest Muscles
4 Triceps
5 Goodmorning

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

sets
1
1
1
2
3
1
1
1
2
3
2
4
4
4

reps
3
3
3
2
1
3
3
3
2
2
2
6
6
5

weight
65
78
91
104
111
48
57
67
76
81
76

6 day (Saturday)
%
1 Incline Shoulder press
2 Deadlift off boxes
55%
Deadlift off boxes
65%
Deadlift off boxes
75%
Deadlift off boxes
85%
3 Delts
4 Lat Muscles
5 Reverse Hyperextension

sets
5
1
1
1
3
4
4
4

reps
3
3
3
3
2
6
6
8

weight

week 2
1 day (Monday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Chest Muscles
4 Hyperextension

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

sets
1
1
1
3
1
1
1
3
4
3

reps
3
3
3
2
3
3
3
2
6
8

weight
65
78
91
98
48
57
67
71

3 day (Wednesday)
1 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
2 Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
3 Triceps
4 Abs

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

sets
1
1
1
1
1
1
1-2
1
1
1
1
1
1
1-2
4
3

reps
3
3
3
2
1
1
1
3
3
2
2
1
1
1
6
8

weight
48
57
67
76
86
90
95
78
93
109
124
140
147
155

5 day (Friday)
1 Squat
Squat
Squat
Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Chest Muscles
4 Goodmorning

%
50%
60%
70%
80%
90%
95%
100%
50%
60%
70%
75%

sets
1
1
1
1
1
1
1-2
1
1
1
4
4
4

reps
3
3
3
2
1
1
1
3
3
3
2
6
4

weight
65
78
91
104
117
124
130
48
57
67
71

sets
5
1
1
1
3
4
4

reps
5
3
3
3
2
6
4

weight

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

sets
1
1
2
4
1
1
1
4
4
4

reps
3
3
2
1
3
3
3
3
6
8

weight
72
85
98
111
48
57
67
76

3 day (Wednesday)
1 Deadlift up to kne
Deadlift up to kne
Deadlift up to kne
Deadlift up to kne
2 Bench press
Bench press
Bench press
Bench press
Bench press
3 Deadlift
Deadlift
Deadlift
Deadlift
4 Lat Muscles
5 Abs

%
50%
60%
70%
75%
50%
60%
70%
80%
85%
50%
60%
70%
80%

sets
1
1
1
3
1
1
1
2
3
1
1
1
4
4
3

reps
3
3
3
2
3
3
3
2
1
3
3
3
2
6
8

weight
78
93
109
116
48
57
67
76
81
78
93
109
124

5 day (Friday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Delts
4 Triceps
5 Goodmorning

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

sets
1
1
1
4
1
1
1
5
4
4
4

reps
3
3
3
2
3
3
3
2
6
6
4

weight
65
78
91
104
48
57
67
76

6 day (Saturday)
%
1 Incline Shoulder Press
2 Deadlift off boxes
55%
Deadlift off boxes
65%
Deadlift off boxes
75%
Deadlift off boxes
85%
3 Lat Muscles
4 Reverse Hyperextension

sets
5
1
1
1
3
4
4

reps
3
3
3
3
2
6
8

weight

week 4
1 day (Monday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
Bench press
3 Chest Muscles
4 Goodmorning

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

sets
1
1
1
4
1
1
1
2
3
4
4

reps
3
3
3
2
3
3
3
2
1
6
4

weight
65
78
91
104
48
57
67
76
81

3 day (Wednesday)
1 Bench press
Bench press
Bench press
Bench press
2 Deadlift
Deadlift
Deadlift
3 Lat Muscles
4 Abs

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

sets
1
1
1
2
1
1
3
3
3

reps
3
3
3
2
2
2
2
6
8

weight
48
57
67
76
78
93
109

5 day (Friday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Hyperextension

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

sets
1
1
2
3
1
1
1
3
3

reps
3
3
2
1
3
3
3
2
6

weight
65
78
91
98
48
57
67
71

week 5
1 day (Monday)
1 Bench press
Bench press
Bench press
Bench press
2 Deadlift
Deadlift
Deadlift
3 Abs

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

sets
1
1
2
3
1
1
3
3

reps
3
3
2
1
3
3
2
8

weight
48
57
67
71
78
93
109

3 day (Wednesday)
1 Squat
Squat
Squat
2 Bench press
Bench press
Bench press

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

sets
1
1
3
1
1
3

reps
3
2
1
3
3
2

weight
65
78
91
48
57
67

6 day (Saturday)
1 DB Bench Press
2 Deadlift up to kne
Deadlift up to kne
Deadlift up to kne
Deadlift up to kne
3 Lat Muscles
4 Dips
week 3
1 day (Monday)
1 Squat
Squat
Squat
Squat
2 Bench press
Bench press
Bench press
Bench press
3 Chest Muscles
4 Hyperextension

50%
60%
70%
75%

85
101
116
132

78
93
109
116

85
101
116
132

6 day (Saturday)
Rest

5-6-7 day
Competition