Enter your maxes here:

Squat
180
Bench
150
Deadlift
220

Volume Calculations

These graphs show you volume vs intensity

Adaptation

Peparatory Period (4 day #1)

280

120

260

118

240

116

220

114

Lifts 200

112 Avg Wt

180

110

160

108

140

106
1

NL

Week

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.
115
111
118
119
116

Squat
57.9%
57.2%
62.4%
62.7%
60.3%

Accumulation

Peparatory Period (4 day #2)

350

128
126

300
Lifts

124

250

122
120

200

118

150

116
1

Week

Avg Wt

NL

350

128
126

300
Lifts

124

250

122
120

200

Avg Wt

NL

118

150

116
1

Week

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.
125
121
120
126
120
126
122

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

Transmutation

Peparatory Period (4 day #3)

290

124

270

122

250

120

230

118

Lifts 210
190

116

170

114

150

Avg Wt

NL

112
1

Week
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.
123
116
116
122
121
120

Squat
68.2%
65.2%
65.7%
68.5%
67.9%
67.0%

Competition Period (4 day comp)

130
125
120
115
Lifts

110 Avg Wt
105

NL

100
95
1

Week

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.
122
122
127
113
109
121

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

These graphs show the type of loading

Squat (4 day #1)

25
20
15

5059

Lifts 10

6069

5
0
1

7079

Week

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)

70
60
50

5059

40
Lifts 30

6069

20
10

7079

0
1

3
Week

60
50

5059

40
Lifts 30

6069

20
10

7079

0
1

Week

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
40
50-59

30

60-69

Lifts 20

70-79

10

80-89
90+

0
1

Week

Bench
66.9%
65.6%
67.9%
70.4%
66.0%
67.5%

Dead
74.6%
63.9%
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
65.2%

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
67.0%

Squat (4 day comp)

20
15

50-

Squat (4 day comp)

20
15
Lifts

5059

10
5

6069

7079
1

Week 4
6
6
10
8
0
30
67.2%

Week 5
3
2
3
0
0
8
60.0%

Week

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%

Month
3

3
68.5%

Bench (4 day #1)

Deadlif

70

40

60
50

30

5059

40
Lifts 30

Lifts

6069

20
10

10

7079

0
1

20

Week

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

80

7079
6

50

60

5059
6069

60

Lifts

5059

40
20

6069

7079
1

3
Week

40
Lifts

30
20
10
0
1

5059
6069

50

60
Lifts

7079

5059

40
20

6069

7079

40
Lifts

30
20
10
0

Week

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

80

70-79

40

60

50-59
60-69

50

Lifts

80-89
90+

5059

40
20

6069

7079
1

30
Lifts 20
10
0

Week

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
65.6%
67.9%
70.4%

Week 5
24
22
76
12
0
134
66.0%

Cycle
106
96
238
107
11
558
67.5%

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

Bench (4 day comp)

Deadli

50

20

40
50-

50-

15

Bench (4 day comp)

Deadli

50

20

40
5059
6069

30
Lifts 20

6069

10

7079

15

5059
Lifts

7079

0
1

Week

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%

10

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

40

60%
50%

30
Lifts

5059

20
10

6069

7079
1

40%
% Total Lifts

30%
20%
10%
0%
1

Week

Week

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)

60

50%

50

40%
5059

40
Lifts

30

6069

20
10

7079

0
1

3
Week

30%
% Total Lifts 20%
10%
0%
1

50

40%
5059

40
Lifts

30

6069

20
10

30%
% Total Lifts 20%
10%

7079

0
1

0%
1

Week

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

50

60%

40

50%
5059

30
Lifts 20

6069

10

7079

0
1

40%
% Total Lifts

30%
20%
10%
0%
1

Week

Week 1
3
6
14
6
6
35
74.6%

Week 2
8
11
22
18
5
64
63.9%

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
60%

20
15

50%
50-

40%

Deadlift (4 day comp)

Lift Distributio

20

60%
50%

15
Lifts

5059

10
5

6069

7079
1

40%
% Total Lifts

30%
20%
10%
0%
1

Week

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)

60%
50%
40%

tal Lifts

30%

Squat
Deadlif
t
Bench

20%
10%
0%
1

Week

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)

50%
40%
30%

Squat
Deadli
ft
Bench

tal Lifts 20%

10%
0%
1

3
Week

40%
30%

Squat
Deadli
ft
Bench

tal Lifts 20%

10%
0%
1

Week

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)

tal Lifts

60%
50%
40%
Squat
Deadli
ft
Bench

30%
20%
10%
0%
1

Week

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)

60%
50%
40%

Cycle
28.4%
44.5%
27.2%

ift Distribution (4 day comp)

tal Lifts

60%
50%
40%
Squat
Deadlif
t
Bench

30%
20%
10%
0%
1

Week

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%

reps
4
4
4
5
4
3
2
3
3
2
8
10

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

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

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

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

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

reps
3
2
3
3
3
3
2

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%

4
3

4
5

4
4

reps
5
4
3
3
2
5
4
3
2

reps
4
4
4
3
3
3
2
1

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

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

5
4
4

4
sets
1
1
4
1
1
1
2
3

reps
4
3
3
3
3
2
1

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

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

5
5
4

5
4

4
3

4
4

6
8

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

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

weight
110
132
154
165
75
90
98
110
132
154
165
5
4

sets
1
1
2
3
1
1
1
2
3
2
1
1
1
4
6
6
8

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

weight
83
98
113
128
135
90
108
126
144
75
90
98

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

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

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
110
132
154
165
75
90
105
105
105
105
105
105
132
154
176

sets
1
1
1
2
3
1
1
1
5
1
1
4
8
4

reps
3
3
2
3
3
3
3
2
1
3
3
3
2
1

weight
72
90
99
75
90
105
120
128
120
90
108
126
135

sets
1
1
1
4
1
1
1
1
1
1
1
1
1
1
4
6
10

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
75
90
98
110
132
154
165

sets
1
1
3
1
1
1
2
2
2
1
1
1
4
6
5

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

5
4
5

6
4
8

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

weight
54
72
90
90
105
120
128
135

sets
1
1
4
1
1
2
3

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

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

weight
75
90
105
110
132
154
165
5
5

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

weight
90
108
126
135
144
75
90
105
120

sets
1
1
5
1
1
1
5
6
6

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

121
143
165
187

sets
1
1
1
1
5
1
1
1
5

6
8
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
110
132

5
5
4

6
8
8

weight
75
90
105
113
90
108
126
90
105
120
128

sets
1
4
5
1
1
2
3
4
5
8

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

weight
110
132
154
75
90
105
105
105
105
105
105
121
143
165

sets
1
1
1
4
1
1
4
1
1
2
3
8
8

reps
3
3
3
3
3
3
2

weight
54
72
90
75
90
105
113
99
117
135

sets
1
1
4
1
1
1
1
1
1
1
1
1
1
4
6
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

sets
1
1
3
1
1
1
4
1
1
4

weight
72
81
90
99
75
90
105
120
128
120
90
108
126
144
5
4
4

sets
1
1
4
1
1
1
1
2
2
1
1
2
2
2
8
6

weight
110
132
154
90
105
120
128
135
143
132
154
176
198
209
4
5

sets
1
1
1
4
1
1
1
4
1
1
1
4
6
10

weight
75
90
105
120
90
108
126
144
75
90
105
113
4
3

sets
1
1
1
2
3
1
1
4
1
1
1
4
5
8

weight
110
132
154
165
176
75
90
98
110
132
154
165
5
4

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%

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

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

weight
75
90
105
120
90
108
126
126
126
126
126
126
90
105
120
128

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%

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

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

weight
110
132
154
75
90
105
113
132
154
176
187

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%

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

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

weight
83
98
113
128
90
108
126
144
75
90
105

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%

reps
3
3
3
3
3
6
6
8

sets
1
1
2
4
5
4
5
4

weight
132
154
176
187

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

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

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

weight
75
90
105
120
90
108
126
144
75
90
105
113

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%

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

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

weight
110
132
154
83
98
113
128
135
110
132
154
165

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%

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

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

weight
99
117
135
153
75
90
105
120
90
108
126
144

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%

reps
3
3
3
2
3
5
6

sets
1
1
1
4
5
5
5

weight
110
132
154
165

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

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

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

weight
83
98
113
128
90
108
126
126
126
126
126
126
75
90
105
120

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%

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

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

weight
110
132
154
75
90
105
113
120
132
154
176

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%

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

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

weight
90
108
126
144
75
90
105
90
108
126

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%

reps
3
3
3
3
3
3
3
6
6
8

sets
1
1
1
4
1
1
4
5
5
4

weight
110
132
154
165
75
90
105

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

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

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

weight
90
108
126
144
75
90
105
120

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%

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

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

weight
110
132
154
176
83
98
113
128
135
143
110
132
154
165

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%

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

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

weight
83
98
113
128
90
108
126
144
75
90
105
120

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%

reps
3
3
2
3
3
3
3
2
6
5

sets
1
1
4
5
1
1
1
3
5
5

weight
110
132
154

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

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

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

weight
75
90
105
120
90
108
126
126
126
126
126
126
75
90
105

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%

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

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

weight
110
132
154
75
90
105
120
121
143
165
187

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%

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

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

weight
90
108
126
135
75
90
105
113
120
128
120
113
105
98
90
83
75
90
108
126

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%

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

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

weight
110
132
154
165

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

reps
5
4
3
2
5
4
3
2
6
8

sets
1
1
1
5
1
1
1
5
5
4

weight
90
108
126
144
75
90
105
120

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%

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

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

weight
110
132
143
75
90
105
105
105
105
105
105
105
110
132
154
176

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%

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

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

weight
90
108
126
144
75
90
105
113
90
108
126

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%

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

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

weight
110
132
154
165
75
90
105
110
132
154
165

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%

132
154
176
187

110
132
154
165

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%

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

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

weight
99
117
135
153
75
90
105
120
90
108
126
144

3 day (Wednesday)
1 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
2 Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
3 Triceps
4 Lat Muscles
5 Abs

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

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

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

weight
75
90
105
120
128
120
143
165
187
198

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%

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

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

weight
90
108
126
135
75
90
105
113

reps
3
3
3
3
2
6
8

sets
5
1
1
1
4
4
4

weight

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

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

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

weight
90
108
126
144
162
171
180-189
75
90
105
113

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

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

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

weight
75
90
105
120
135
143
150-157,5
75
90
105
120
135
143
220-231

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%

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

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

weight
90
108
126
144
75
90
105
113
90
108
126

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, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
4 Dips
5 Lat Muscles
6 Hyperextension

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

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

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

weight
110
132
154
165
75
90
105
132
154
176

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

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

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

weight
75
90
105
120
90
108
126
144
90
105
120

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

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

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

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

weight
110
132
154
75
90
105
120
128
120
105
90
75
110
132
154
165

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%

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

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

weight
90
108
117
117
117
117
117
117
75
90
105
120

6 day (Saturday)
1 Deadlift w/pause 5-7cm above knees
Deadlift w/pause 5-7cm above knees
Deadlift w/pause 5-7cm above knees
Deadlift w/pause 5-7cm above knees
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%

reps
3
3
3
2
4
4
4
5
6

sets
1
1
1
4
1
1
4
5
5

weight
110
132
154
165
75
90
105

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

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

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

weight
83
98
113
128
135
90
108
126
144
153
144
75
90
105

3 day (Wednesday)
1 Deadlift w/pause 5-7cm below knees
Deadlift w/pause 5-7cm below knees
Deadlift w/pause 5-7cm below knees
Deadlift w/pause 5-7cm below knees
2 Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
3 Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
4 Lat Muscles
5 Goodmorning

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

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

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

weight
110
132
154
176
75
90
105
120
128
120
143
165
187
209

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%

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

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

weight
75
90
105
113
90
108
126
126
126
126
126
126
75
90
105
113

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

%
50%
60%
70%
80%

reps
4
4
3
2
3
6
8

sets
1
1
1
4
5
5
4

weight
110
132
154
176

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

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

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

weight
75
90
105
120
90
108
126
144
75
90
105

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, bar is 5cm below knees
Deadlift from boxes, bar is 5cm below knees
Deadlift from boxes, bar is 5cm below knees
Deadlift from boxes, bar is 5cm below knees
4 Triceps
5 Goodmorning

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

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

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

weight
110
132
143
154
75
90
105
113
154
176
198
209

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%

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

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

weight
90
108
126
144
75
90
105
99
117
135

6 day (Saturday)
1 Deadlift up to knees w/pause
Deadlift up to knees w/pause
Deadlift up to knees w/pause
Deadlift up to knees w/pause
2 Close Grip Bench Press
Close Grip Bench Press
Close Grip Bench Press
3 Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
Deadlift off boxes, bar is 5cm below knees
4 Dips
5 Triceps

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

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

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

weight
110
132
154
165
75
90
105
121
143
165
187

6 day (Saturday)
1 Incline shoulder press
2 Deadlift w/pause 5cm above knees
Deadlift w/pause 5cm above knees
Deadlift w/pause 5cm above knees
Deadlift w/pause 5cm above knees
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

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

50%
60%
70%
75%

110
132
154
165

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%

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

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

weight
83
98
113
128
90
108
126
144
75
90
105
120

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%

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

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

weight
110
132
154
75
90
105
120
132
154
176
198

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%

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

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

weight
90
108
126
144
153
75
90
105
120
128
120

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

reps
3
3
3
3
2
6
6
8

sets
5
1
1
1
3
4
4
4

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%

reps
3
3
3
2
3
3
3
2
6
8

sets
1
1
1
3
1
1
1
3
4
3

weight
90
108
126
135
75
90
105
113

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%

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

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

weight
75
90
105
120
135
143
150
110
132
154
176
198
209
220

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%

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

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

weight
90
108
126
144
162
171
180
75
90
105
113

reps
5
3
3
3
2
6
4

sets
5
1
1
1
3
4
4

weight

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

reps
3
3
2
1
3
3
3
3
6
8

sets
1
1
2
4
1
1
1
4
4
4

weight
99
117
135
153
75
90
105
120

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%

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

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

weight
110
132
154
165
75
90
105
120
128
110
132
154
176

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%

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

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

weight
90
108
126
144
75
90
105
120

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

reps
3
3
3
3
2
6
8

sets
5
1
1
1
3
4
4

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%

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

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

weight
90
108
126
144
75
90
105
120
128

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%

reps
3
3
3
2
2
2
2
6
8

sets
1
1
1
2
1
1
3
3
3

weight
75
90
105
120
110
132
154

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%

reps
3
3
2
1
3
3
3
2
6

sets
1
1
2
3
1
1
1
3
3

weight
90
108
126
135
75
90
105
113

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%

reps
3
3
2
1
3
3
2
8

sets
1
1
2
3
1
1
3
3

weight
75
90
105
113
110
132
154

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

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

reps
3
2
1
3
3
2

sets
1
1
3
1
1
3

weight
90
108
126
75
90
105

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%

121
143
165
187

110
132
154
165

121
143
165
187

6 day (Saturday)
Rest

5-6-7 day
Competition