Enter your maxes here:

Squat
425
Bench
290
Deadlift
540

Volume Calculations

These graphs show you volume vs intensity

Adaptation

Peparatory Period (4 day #1)

280

265

260

260

220

255

200

250

Avg Wt

Lifts

240

180

Avg Wt.

245

160
140

NL

240
1

Week

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.
255
243
261
262
257

Squat
57.9%
57.2%
62.4%
62.7%
60.3%

Accumulation

330
310
290
270
250
230
210
190
170

284
282
280
278
276
274
272
270
268
266

Avg Wt

Peparatory Period (4 day #2)

Lifts

4 Day Prep
1
2
3
4
Total

NL
Avg Wt.

190
170
150

268
266
264
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.
277
267
268
282
270
282
274

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

Transmutation

290

280

270

275

250

270

230

265

210

260

190

255

170

250

150

Avg Wt

Lifts

Peparatory Period (4 day #3)

NL
Avg Wt.

245
1

Week
4 Day Prep3
1
2
3
4
5
Total

Squat
55
69
67
71
58
320

Bench
62
94
140
128
134
558

Dead
35
64
65
54
72
290

NL
152
227
272
253
264
1168

Avg Wt.
277
252
256
270
267
263

Realization

Competition Period (4 day comp)

180
160

350

Squat
68.2%
63.8%
65.7%
68.5%
67.9%
66.7%

350
300
250
200
150

Avg Wt

Lifts

180
160
140
120
100
80
60
40
20
0

100
50

NL
Avg Wt.

0
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.
267
272
286
245
237
267

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

Lifts

20
15

50-59

10

60-69
70-79

80-89

90+
1

Week

Dead
66.9%
66.4%
69.6%
69.7%
68.5%

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
Lifts

Bench
68.0%
67.7%
66.0%
68.6%
67.5%

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

40
30
20
10
0

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%

Lifts

Squat (4 day #3)

Bench
66.9%
64.6%
67.9%
70.4%
66.0%
67.3%

Dead
74.6%
60.3%
66.5%
73.5%
72.6%
68.9%

45
40
35
30
25
20
15
10
5
0
-5 1

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

50-59
60-69
70-79
80-89
90+
2

Week 1
13
11
17
14
0
55
68.2%

Week 2
15
13
26
10
5
69
63.8%

3
Week

Week 3
10
39
3
15
0
67
65.7%

Week 4
10
9
36
16
0
71
68.5%

Squat (4 day comp)

20
15

Week 5
13
11
18
16
0
58
67.9%

Cycle
61
83
100
71
5
320
66.7%

15

Lifts

50-59
10

60-69
70-79

80-89
0

90+
1

-5

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

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)

70
60
50-59

40

Lifts

Lifts

50

60-69

30

70-79

20

80-89

10

90+

0
1

40
35
30
25
20
15
10
5
0

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)

70-79
80-89
90+

60
50
40

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

Lifts

60-69

Lifts

50-59

80
70
60
50
40
30
20
10
0

30
20
10
0

90+

90+

0
1

Week

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)

80
70
60
50
40
30
20
10
0

50
40
50-59
60-69

30

70-79

20

80-89

10

90+
1

Lifts

Lifts

Cycle
76
67
186
74
0
403
66.9%

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

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
64.6%
67.9%
70.4%

Week 5
24
22
76
12
0
134
66.0%

Cycle
106
96
238
107
11
558
67.3%

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

Bench (4 day comp)

45
40
35

16
14
12

50-59
60-69
70-79
80-89
90+
1

Lifts

Lifts

40
35
30
25
20
15
10
5
0

14
12
10
8
6
4
2
0

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%

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
60%

% Total Lifts

50%
50-59
60-69
70-79
80-89

30%
20%
10%

90+
1

40%

0%
1

Week

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%

Deadlift (4 day #2)

Lift Distribu
50%
40%
50-59
60-69
70-79
80-89
90+

% Total Lifts

Week 1
12
17
26
6
0
61
66.9%

30%
20%
10%
0%

90+
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%

Cycle
54
73
171
88
0
386
69.7%

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

Deadlift (4 day #3)

Lift Distributio
60%

50-59
60-69
70-79
80-89
90+
1

% Total Lifts

50%
40%
30%
20%
10%
0%
1

Week

Week 1
3
6
14
6
6
35
74.6%

Week 2
8
11
22
18
5
64
60.3%

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
68.9%

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

Deadlift (4 day comp)

Lift Distribution
60%
50%

50-59
60-69
70-79
80-89
90+
1

% Total Lifts

50%
40%
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

Lift Distribution (4 day #1)

Squat
Deadlift
Bench
2

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)

Squat
Deadlift
Bench

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)

Squat
Deadlift
Bench

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%

Lift Distribution (4 day comp)

Cycle
27.4%
47.8%
24.8%

Cycle
28.4%
44.5%
27.2%

Squat
Deadlift
Bench

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)
Front squat
Front squat
Front squat
Bench press
Bench press
Bench press
Bench press
Squat
Squat
Squat
Chest muscles
Abs
3 day (Wednesday)
Deadlift to knees w/2s pause
Deadlift to knees w/2s pause
Deadlift to knees w/2s pause
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Deadlift w/pause 5-7cm above knees
Deadlift w/pause 5-7cm above knees
Deadlift w/pause 5-7cm above knees
Lat muscles
Good morning

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

sets
1
1
3
1
1
1
4
1
1
4

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

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

4
3
%

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

6 day (Saturday)
Deficit deadlift
Deficit deadlift
Incline Bench press
Deadlift off boxes, bar is 5-7cm below knees
Deadlift off boxes, bar is 5-7cm below knees
Deadlift off boxes, bar is 5-7cm below knees
Deadlift off boxes, bar is 5-7cm below knees
Dip (with weights)
Leg press (80-90% of squat 1RM)
Reverse hyperextension

sets
1
4
5
1
1
2
3

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

8
10

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

weight
270
324
378
145
174
203
203
203
203
203
203
297
351
405
6
5

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

weight
145
174
203
218
213
255
298
174
203
232
247
8
8

reps
3
2
3
3
3
3
2
5
5
4

weight
128
170
213
145
174
203
218
234
276
319

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

5 day (Friday)
%
Bench press
50%
Bench press
60%
Bench press
70%
Bench press
75%
Squat w/pause at half squat position on the way down 50%
Squat w/pause at half squat position on the way down 60%
Squat w/pause at half squat position on the way down 70%
Board bench press
60%
Board bench press
70%
Board bench press
80%
Board bench press
85%
Chest muscles
Hyperextension

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

reps
4
4
4
5
4
3
2
3
3
2

sets
1
1
1
1
5
1
1
1
5

weight
270
324
297
351
405
459
4
5
8

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

weight
213
255
298
319
340
145
174
203
232
6
8
8

3 day (Wednesday)
%
sets
reps
weight
Bench press w/chains plus 8-10 kg to each side in addition
50% to this
1 weight 3
145
Bench press w/chains plus 8-10 kg to each side in addition
60% to this
1 weight 3
174
Bench press w/chains plus 8-10 kg to each side in addition
70% to this
5 weight 3
203
Deadlift w/pause 5-7cm below knees
50%
1
3
270
Deadlift w/pause 5-7cm below knees
60%
1
3
324
Deadlift w/pause 5-7cm below knees
70%
1
3
378
Deadlift w/pause 5-7cm below knees
75%
5
2
405
Delts
5
6
Leg extension (1 sec pause every rep
5
6
at the top)
Abs
4
8
5 day (Friday)
Front squat
Front squat
Front squat
Board bench press
Board bench press
Board bench press
Board bench press
Board bench press
Dips (with weights)
Lat muscles
Good morning

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

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

6 day (Saturday)
%
Bench press narrow grip
50%
Bench press narrow grip
60%
Bench press narrow grip
65%
Deadlift w/chains, 8-10kg each side plus this weight 50%
Deadlift w/chains, 8-10kg each side plus this weight 60%
Deadlift w/chains, 8-10kg each side plus this weight 70%
Deadlift w/chains, 8-10kg each side plus this weight 75%
Dumbbells press
Leg press
Reverse hyperextension
week 3
1 day (Monday)
%
Front squat
40%
Front squat
50%
Front squat
55%
Bench press
50%
Bench press
60%
Bench press
70%
Bench press
80%
Bench press
85%
Bench press
80%
Squat w/pause at half squat position on the way down 50%
Squat w/pause at half squat position on the way down 60%
Squat w/pause at half squat position on the way down 70%
Squat w/pause at half squat position on the way down 75%
Lat muscles
Goodmorning
3 day (Wednesday)
Deadlift to knees with 2 sec pause
Deadlift to knees with 2 sec pause
Deadlift to knees with 2 sec pause
Deadlift to knees with 2 sec pause
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Deadlift off boxes, bar is 5-7cm below knees
Deadlift off boxes, bar is 5-7cm below knees
Deadlift off boxes, bar is 5-7cm below knees
Chest muscles
Abs

sets
1
1
4
1
1
1
2
3

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

sets
1
1
4
1
1
2
3

weight
128
170
213
174
203
232
247
261
6
8
5

reps
4
3
3
3
3
2
1
5
5
4

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

weight
145
174
189
270
324
378
405
6
4
8

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

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

weight
170
213
234
145
174
203
232
247
232
213
255
298
319
6
5

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

weight
270
324
378
405
145
174
203
203
203
203
203
203
324
378
432

6
10

5 day (Friday)
%
sets
reps
weight
Board bench press
55%
1
3
160
Board bench press
65%
1
3
189
Board bench press
75%
1
3
218
Board bench press
85%
2
2
247
Board bench press
90%
3
1
261
Squat
50%
1
5
213
Squat
60%
1
4
255
Squat
70%
1
3
298
Squat
80%
5
2
340
Bench press w/chains plus 8-10 kg to each side in addition
50% to this
1 weight 4
145
Bench press w/chains plus 8-10 kg to each side in addition
60% to this
1 weight 4
174
Bench press w/chains plus 8-10 kg to each side in addition
65% to this
4 weight 4
189
Lat muscles
4
8
Goodmorning seated
4
4
6 day (Saturday)
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
Bench press with middle grip
Bench press with middle grip
Bench press with middle grip
Deadlift w/ chains
Deadlift w/ chains
Deadlift w/ chains
Deadlift w/ chains
Triceps
Reverse hyperextension
week 4
1 day (Monday)
Front squat
Front squat
Front squat
Front squat
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Squat
Squat
Squat
Squat
Dip
Lat muscles
Hyperextension
3 day (Wednesday)
Deficit deadlift
Deficit deadlift
Deficit deadlift
Board bench press
Board bench press
Board bench press
Board bench press
Board bench press
Board bench press
Deadlift off boxes, 5-7cm below knees
Deadlift off boxes, 5-7cm below knees
Deadlift off boxes, 5-7cm below knees
Deadlift off boxes, 5-7cm below knees
Deadlift off boxes, 5-7cm below knees
Chest muscles
French press

%
50%
60%
70%
75%
50%
60%
65%
50%
60%
70%
75%

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%

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

50%
60%
70%
60%
70%
80%
85%
90%
95%
60%
70%
80%
90%
95%

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

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

6
8

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

weight
270
324
378
405
145
174
189
270
324
378
405

weight
170
191
213
234
145
174
203
232
247
232
213
255
298
340
6
6
8

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

weight
270
324
378
174
203
232
247
261
276
324
378
432
486
513
8
6

5 day (Friday)
%
sets
reps
weight
Bench press
50%
1
5
145
Bench press
60%
1
4
174
Bench press
70%
1
3
203
Bench press
80%
4
2
232
Squat
50%
1
5
213
Squat
60%
1
4
255
Squat
70%
1
3
298
Squat
80%
4
2
340
Bench press w/chains plus 8-10 kg to each side in addition
50% to this
1 weight 3
145
Bench press w/chains plus 8-10 kg to each side in addition
60% to this
1 weight 3
174
Bench press w/chains plus 8-10 kg to each side in addition
70% to this
1 weight 3
203
Bench press w/chains plus 8-10 kg to each side in addition
75% to this
4 weight 2
218
Delts
4
6
Abs
3
10
6 day (Saturday)
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
Deadlift w/pause 5-7cm below knees
Bench press
Bench press
Bench press
Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
Leg press
Reverse hyperextension

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

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

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

weight
270
324
378
405
432
145
174
189
270
324
378
405
5
8

Sheiko
Preparatory Period for Class 1 & CMS

week 1
1 day (Monday)
Bench press
Bench press
Bench press
Bench press
Squat
Squat
Squat
Squat
Squat
Squat
Squat
Squat
Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
Chest Muscles
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
145
174
203
232
213
255
298
298
298
298
298
298
174
203
232
247

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

%
reps
50%
3
60%
3
70%
2
50%
3
60%
3
70%
3
75%
2
below
60% knees 3
below
70% knees 3
below
80% knees 3
below
85% knees 3
6
5
5

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

weight
270
324
378
145
174
203
218
324
378
432
459

5 day (Friday)
Bench press
Bench press
Bench press
Bench press
Squat
Squat
Squat
Squat
Bench press
Bench press
Bench press
Chest Muscles
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
160
189
218
247
213
255
298
340
145
174
203

6 day (Saturday)
%
reps
Deadlift off boxes, bar is at 5 cm below
60% knees 3
Deadlift off boxes, bar is at 5 cm below
70% knees 3
Deadlift off boxes, bar is at 5 cm below
80% knees 3
Deadlift off boxes, bar is at 5 cm below
85% knees 3
Incline Shoulder Press
3
Delts
6
Lat Muscles
6
Hyperextension
8

sets
1
1
2
4
5
4
5
4

weight
324
378
432
459

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

%
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
145
174
203
232
213
255
298
340
145
174
203
218

3 day (Wednesday)
Deadlift to knees
Deadlift to knees
Deadlift to knees
Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
Triceps
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
270
324
378
160
189
218
247
261
270
324
378
405

5 day (Friday)
Squat
Squat
Squat
Squat
Bench press
Bench press
Bench press
Bench press
Squat
Squat
Squat
Squat
Chest Muscle
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
234
276
319
361
145
174
203
232
213
255
298
340

6 day (Saturday)
%
reps
Deadlift w/ 2 pauses, 5-7cm above
50%
and below knees
3
Deadlift w/ 2 pauses, 5-7cm above
60%
and below knees
3
Deadlift w/ 2 pauses, 5-7cm above
70%
and below knees
3
Deadlift w/ 2 pauses, 5-7cm above
75%
and below knees
2
Incline shoulder press
3
Dips
5
Lat Muscles
6

sets
1
1
1
4
5
5
5

weight
270
324
378
405

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

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
160
189
218
247
213
255
298
298
298
298
298
298
145
174
203
232

3 day (Wednesday)
%
reps
Deficit Deadlift
50%
3
Deficit Deadlift
60%
3
Deficit Deadlift
70%
2
Bench press
50%
6
Bench press
60%
5
Bench press
70%
4
Bench press
75%
3
Bench press
80%
2
Deadlift from boxes bar is 5cm below
60% knees
4
Deadlift from boxes bar is 5cm below
70% knees
4
Deadlift from boxes bar is 5cm below
80% knees
4
Triceps
6
Abs
10

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

weight
270
324
378
145
174
203
218
232
324
378
432

5 day (Friday)
Squat
Squat
Squat
Squat
Bench press w/chains
Bench press w/chains
Bench press w/chains
Squat
Squat
Squat
Lat Muscles
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
213
255
298
340
145
174
203
213
255
298

6 day (Saturday)
1 + 1/2 (x2) Deadlift
2 + 1/2 (x2) Deadlift
3 + 1/2 (x2) Deadlift
4 + 1/2 (x2) Deadlift
Close Grip Bench Press
Close Grip Bench Press
Close Grip Bench Press
Delts
Triceps
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
270
324
378
405
145
174
203

%
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
213
255
298
340
145
174
203
232

3 day (Wednesday)
%
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
80%
Bench press w/board
55%
Bench press w/board
65%
Bench press w/board
75%
Bench press w/board
85%
Bench press w/board
90%
Bench press w/board
95%
Deadlift up to knees
50%
Deadlift up to knees
60%
Deadlift up to knees
70%
Deadlift up to knees
75%
Triceps
Lat Muscles
Abs

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
270
324
378
432
160
189
218
247
261
276
270
324
378
405

5 day (Friday)
Bench press
Bench press
Bench press
Bench press
Squat
Squat
Squat
Squat
Bench press
Bench press
Bench press
Bench press
Chest Muscles
Hyperextension

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
160
189
218
247
213
255
298
340
145
174
203
232

6 day (Saturday)
%
Deficit Deadlift
50%
Deficit Deadlift
60%
Deficit Deadlift
70%
Incline Shoulder Press
Deadlift off boxes bar is 5cm below
60%
knees
Deadlift off boxes bar is 5cm below
70%
knees
Deadlift off boxes bar is 5cm below
80%
knees
Deadlift off boxes bar is 5cm below
85%
knees
Lat Muscles
Leg Press

reps
3
3
2
3
3
3
3
2
6
5

sets
1
1
4
5
1
1
1
3
5
5

weight
270
324
378

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

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
145
174
203
232
213
255
298
298
298
298
298
298
145
174
203

3 day (Wednesday)
%
Deadlift up to knees
50%
Deadlift up to knees
60%
Deadlift up to knees
70%
Bench press
50%
Bench press
60%
Bench press
70%
Bench press
80%
Deadlift off boxes, bar is 5cm below
55%knees
Deadlift off boxes, bar is 5cm below
65%knees
Deadlift off boxes, bar is 5cm below
75%knees
Deadlift off boxes, bar is 5cm below
85%knees
Triceps
Hyperextension

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
270
324
378
145
174
203
232
297
351
405
459

5 day (Friday)
Squat
Squat
Squat
Squat
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
Squat
Squat
Squat
Chest Muscles
Abs

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
213
255
298
319
145
174
203
218
232
247
232
218
203
189
174
160
145
213
255
298

6 day (Saturday)
%
reps
sets
Deadlift w/pause 5cm above knees
50%
3
1
Deadlift w/pause 5cm above knees
60%
3
1
Deadlift w/pause 5cm above knees
70%
3
1
Deadlift w/pause 5cm above knees
75%
2
4
DB Bench press
6
5
Deadlift w/chains off boxes, bar is50%
10-12cm below
4 knees 1
Deadlift w/chains off boxes, bar is60%
10-12cm below
4 knees 1
Deadlift w/chains off boxes, bar is70%
10-12cm below
4 knees 1
Deadlift w/chains off boxes, bar is75%
10-12cm below
4 knees 4
Lat Muscles
6
5
Hyperextension
8
4

weight
270
324
378
405

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

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

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

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

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

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

324
378
432
459

270
324
378
405

%
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
213
255
298
340
145
174
203
232

3 day (Wednesday)
Deficit Deadlift
Deficit Deadlift
Deficit Deadlift
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Deadlift
Deadlift
Deadlift
Deadlift
Delts
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
270
324
351
145
174
203
203
203
203
203
203
203
270
324
378
432

5 day (Friday)
Squat
Squat
Squat
Squat
Bench press
Bench press
Bench press
Bench press
Squat
Squat
Squat
Chest Muscles
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
213
255
298
340
145
174
203
218
213
255
298

6 day (Saturday)
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Bench press
Bench press
Bench press
Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
Deadlift w/chains
Dip
Lat Muscles
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
270
324
378
405
145
174
203
270
324
378
405

Sheiko
Preparatory Period for Class 1 & CMS

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

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
234
276
319
361
145
174
203
232
213
255
298
340

3 day (Wednesday)
%
reps
Bench press
50%
5
Bench press
60%
4
Bench press
70%
3
Bench press
80%
2
Bench press
85%
1
Bench press
80%
2
Deadlift off boxes, bar is 5cm
65%
below knees 3
Deadlift off boxes, bar is 5cm
75%
below knees 3
Deadlift off boxes, bar is 5cm
85%
below knees 3
Deadlift off boxes, bar is 5cm
90%
below knees 2
Triceps
6
Lat Muscles
6
Abs
8

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

weight
145
174
203
232
247
232
351
405
459
486

5 day (Friday)
Squat
Squat
Squat
Squat
Bench press
Bench press
Bench press
Bench press
Chest Muscles
Dips
Goodmorning

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
213
255
298
319
145
174
203
218

6 day (Saturday)
%
Incline shoulder press
Deadlift w/pause 5cm above50%
knees
Deadlift w/pause 5cm above60%
knees
Deadlift w/pause 5cm above70%
knees
Deadlift w/pause 5cm above75%
knees
Lat Muscles
Hyperextension

reps
3
3
3
3
2
6
8

sets
5
1
1
1
4
4
4

weight

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

%
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
213
255
298
340
383
404
425-446.25
145
174
203
218

%
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
145
174
203
232
261
276
290-304.5
145
174
203
232
261
276
540-567

%
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
213
255
298
340
145
174
203
218
213
255
298

6 day (Saturday)
%
reps
Deadlift up to knees
50%
3
Deadlift up to knees
60%
3
Deadlift up to knees
70%
3
Deadlift up to knees
75%
3
Bench Press
50%
5
Bench Press
60%
5
Bench Press
70%
5
Deadlift off boxes, bar is 5cm
60%
below knees 4
Deadlift off boxes, bar is 5cm
70%
below knees 4
Deadlift off boxes, bar is 5cm
80%
below knees 4
Dips
4
Lat Muscles
6
Hyperextension
8

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

weight
270
324
378
405
145
174
203
324
378
432

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

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
145
174
203
232
213
255
298
340
174
203
232

3 day (Wednesday)
%
Deadlift up to knees w/pause
50%
Deadlift up to knees w/pause
60%
Deadlift up to knees w/pause
70%
Bench press
50%
Bench press
60%
Bench press
70%
Bench press
80%
Bench press
85%
Bench press
80%
Bench press
70%
Bench press
60%
Bench press
50%
1(x2) + 1/2 (x2) Deadlift, alternating
50%
1(x2) + 1/2 (x2) Deadlift, alternating
60%
1(x2) + 1/2 (x2) Deadlift, alternating
70%
1 + 1/2 (x2) Deadlift, alternating
75%
Triceps
Lat Muscles
Abs

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
270
324
378
145
174
203
232
247
232
203
174
145
270
324
378
405

5 day (Friday)
Squat
Squat
Squat
Squat
Squat
Squat
Squat
Squat
Bench press
Bench press
Bench press
Bench press
Dips
Chest Muscles
Hyperextension

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
213
255
276
276
276
276
276
276
145
174
203
232

6 day (Saturday)
%
Deadlift w/pause 5-7cm above
50%knees
Deadlift w/pause 5-7cm above
60%knees
Deadlift w/pause 5-7cm above
70%knees
Deadlift w/pause 5-7cm above
75%knees
Bench press w/chains
50%
Bench press w/chains
60%
Bench press w/chains
70%
Goodmorning
Leg Press

reps
3
3
3
2
4
4
4
5
6

sets
1
1
1
4
1
1
4
5
5

weight
270
324
378
405
145
174
203

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

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
160
189
218
247
261
213
255
298
340
361
340
145
174
203

3 day (Wednesday)
%
reps
Deadlift w/pause 5-7cm below
50%knees
3
Deadlift w/pause 5-7cm below
60%knees
3
Deadlift w/pause 5-7cm below
70%knees
3
Deadlift w/pause 5-7cm below
80%knees
2
Bench press
50%
5
Bench press
60%
4
Bench press
70%
3
Bench press
80%
3
Bench press
85%
2
Bench press
80%
3
Deadlift off boxes, bar is 5cm
65%
below knees 3
Deadlift off boxes, bar is 5cm
75%
below knees 3
Deadlift off boxes, bar is 5cm
85%
below knees 3
Deadlift off boxes, bar is 5cm
95%
below knees 2
Lat Muscles
6
Goodmorning
5

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

weight
270
324
378
432
145
174
203
232
247
232
351
405
459
513

5 day (Friday)
Bench press w/chains
Bench press w/chains
Bench press w/chains
Bench press w/chains
Squat
Squat
Squat
Squat
Squat
Squat
Squat
Squat
Bench press w/board
Bench press w/board
Bench press w/board
Bench press w/board
Chest Muscles
Dips

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
145
174
203
218
213
255
298
298
298
298
298
298
145
174
203
218

6 day (Saturday)
%
1(x2) + 1/2 (x2) Deadlift, alternating
50%
1(x2) + 1/2 (x2) Deadlift, alternating
60%
1 + 1/2 (x2) Deadlift, alternating
70%
1 + 1/2 Deadlift, alternating80%
Incline shoulder press
Lat Muscles
Hyperextension

reps
4
4
3
2
3
6
8

sets
1
1
1
4
5
5
4

weight
270
324
378
432

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

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
145
174
203
232
213
255
298
340
145
174
203

3 day (Wednesday)
Deficit deadlift
Deficit deadlift
Deficit deadlift
Deficit deadlift
Bench press
Bench press
Bench press
Bench press
Deadlift from boxes, bar is
Deadlift from boxes, bar is
Deadlift from boxes, bar is
Deadlift from boxes, bar is
Triceps
Goodmorning

%
reps
50%
3
60%
3
65%
3
70%
2
50%
5
60%
4
70%
3
75%
2
5cm
70% below knees
3
5cm
80% below knees
3
5cm
90% below knees
2
5cm
95% below knees
1
6
5

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

weight
270
324
351
378
145
174
203
218
378
432
486
513

5 day (Friday)
Squat
Squat
Squat
Squat
Bench press
Bench press
Bench press
Squat
Squat
Squat
Chest Muscles
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
213
255
298
340
145
174
203
234
276
319

6 day (Saturday)
%
reps
Deadlift up to knees w/pause
50%
3
Deadlift up to knees w/pause
60%
3
Deadlift up to knees w/pause
70%
3
Deadlift up to knees w/pause
75%
3
Close Grip Bench Press 50%
4
Close Grip Bench Press 60%
4
Close Grip Bench Press 70%
4
Deadlift off boxes, bar is 5cm
55%
below knees 3
Deadlift off boxes, bar is 5cm
65%
below knees 3
Deadlift off boxes, bar is 5cm
75%
below knees 3
Deadlift off boxes, bar is 5cm
85%
below knees 3
Dips
5
Triceps
6

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

weight
270
324
378
405
145
174
203
297
351
405
459

3 day (Wednesday)
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
Bench press
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
Delts
Lat Muscles

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

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

5 day (Friday)
Squat
Squat
Squat
Squat
Bench press
Bench press
Bench press
Bench press
Squat
Squat
Squat
Chest Muscles
Abs

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

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

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

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

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

270
324
378
405

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
160
189
218
247
213
255
298
340
145
174
203
232

3 day (Wednesday)
%
reps
1 Deficit Deadlift
50%
3
Deficit Deadlift
60%
3
Deficit Deadlift
70%
2
2 Bench press
50%
5
Bench press
60%
4
Bench press
70%
3
Bench press
80%
3
3 Deadlift of boxes, bar is60%
5cm below knees
3
Deadlift of boxes, bar is70%
5cm below knees
3
Deadlift of boxes, bar is80%
5cm below knees
2
Deadlift of boxes, bar is90%
5cm below knees
1
4 Lat Muscles
6
5 Abs
8

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

weight
270
324
378
145
174
203
232
324
378
432
486

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

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
213
255
298
340
361
145
174
203
232
247
232

6 day (Saturday)
%
reps
1 Incline Shoulder press
3
2 Deadlift off boxes, bar is
55%
5cm below knees
3
Deadlift off boxes, bar is
65%
5cm below knees
3
Deadlift off boxes, bar is
75%
5cm below knees
3
Deadlift off boxes, bar is
85%
5cm below knees
2
3 Delts
6
4 Lat Muscles
6
5 Reverse Hyperextension
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%
80%
85%
50%
60%
70%
80%
85%
80%

297
351
405
459

%
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
213
255
298
319
145
174
203
218

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
145
174
203
232
261
276
290
270
324
378
432
486
513
540

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
213
255
298
340
383
404
425
145
174
203
218

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
234
276
319
361
145
174
203
232

3 day (Wednesday)
1 Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
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
270
324
378
405
145
174
203
232
247
270
324
378
432

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
213
255
298
340
145
174
203
232

6 day (Saturday)
%
reps
1 Incline Shoulder Press
3
2 Deadlift off boxes, bar is
55%
5cm below knees
3
Deadlift off boxes, bar is
65%
5cm below knees
3
Deadlift off boxes, bar is
75%
5cm below knees
3
Deadlift off boxes, bar is
85%
5cm below knees
2
3 Lat Muscles
6
4 Reverse Hyperextension
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

6 day (Saturday)
1 DB Bench Press
2 Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
Deadlift up to knees
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%

270
324
378
405

297
351
405
459

%
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
213
255
298
340
145
174
203
232
247

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
145
174
203
232
270
324
378

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
213
255
298
319
145
174
203
218

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
145
174
203
218
270
324
378

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
213
255
298
145
174
203

6 day (Saturday)
Rest

5-6-7 day
Competition