Shekio Programs

Volume Calculations
MS Prep
1
2
3
4
Total
Reps
Squat
92
86
131
88
397
Poundage
Squat
315
22677
33765
24140
80896
Bench
24360
20688
31368
17952
94368
Dead
100
21620
36754
31004
89478
Squat
21849
23139
22831
23023
25102
23023
138966
Bench
32700
26256
30804
24672
29388
24672
168492
Dead
30084
27784
34500
22678
24702
22678
162426
Squat
21733
23254
19693
13591
22369
100639
Bench
19116
24000
20844
20748
22968
107676
Dead
22264
15180
20516
17388
20792
96140
0
0
0
0
0
0
Squat
731.5
0
0
0
0
0
Bench
456
0
0
0
0
0
Dead
874
0
0
0
0
0
Dead
180
52
48
30
185
460
259
225
260
981
Squat
19096
24440
21233
22330
87099
Bench
16884
14958
17160
22680
71682
Dead
18078
17066
14996
10212
60352
Bench
180
133
220
119
652
Dead
63
59
60
26
208
362
281
386
228
1257
Squat
31147
22677
27682
22369
103873
Bench
28512
21324
35172
19704
104712
Dead
21160
18676
20815
8510
69161
Bench
182
Dead
51
367
Squat
34227
Bench
27936
Dead
16468
Bench
150
127
200
106
583
Dead
97
70
114
94
375
Bench
204
163
191
148
186
148
1040
Dead
90
83
107
69
78
69
496
MS Prep3
1
2
3
4
5
Total
Squat
80
91
84
85
95
85
520
347
Squat
80
91
73
51
83
378
Bench
114
148
126
127
137
652
Dead
67
46
62
51
62
288
MS Comp
1
2
3
4
5
Total
Squat
2
0
0
0
0
0:00:00
Bench
2
0
0
0
0
0:00:00
Dead
2
0
0
0
0
0:00:00
#29
1
2
3
4
Total
Squat
150
101
77
90
342
Bench
130
106
100
140
454
#30
1
2
3
4
Total
Squat
119
89
106
83
397
#31
1
Squat
134
MS Prep2
1
2
3
4
5
6
Total
339
283
445
288
1355
339
374
337
382
302
359
302
2056
343
261
285
261
229
282
1318
264
2
3
4
Total
88
81
86
389
98
227
85
592
44
42
18
155
230
350
189
1136
22484
21637
22638
100986
15924
35868
14376
94104
13685
13984
5750
49887
#32
1
2
3
4
Total
Squat
2
0
0
0
0:00:00
Bench
2
0
0
0
0:00:00
Dead
2
0
0
0
0:00:00
0
0
0
0
0
Squat
770
0
0
0
0
Bench
480
0
0
0
0
Dead
920
0
0
0
0
#37
1
2
3
4
Total
Squat
74
93
109
83
359
Bench
142
113
162
118
535
Dead
70
57
63
26
216
286
263
334
227
1110
Squat
18769
24563
28490
22330
94152
Bench
21108
17784
25272
19464
83628
Dead
21528
17411
20608
8510
68057
#39
1
2
3
4
Total
Squat
70
102
58
90
320
Bench
82
111
100
140
433
Dead
46
52
40
30
168
198
265
198
260
921
Squat
17845
24525
16112
22330
80812
Bench
12876
17436
17160
22680
70152
Dead
14996
16330
12512
10212
54050
#40
1
2
3
4
Total
Squat
80
93
78
136
387
Bench
188
125
158
145
616
Dead
59
41
55
62
217
327
259
291
343
1220
Squat
21618
24525
21137
35767
103045
Bench
29880
20448
25440
23352
99120
Dead
20516
12374
19067
20033
71990
Intensity/Average %
Squat
0.9%
68.5%
66.9%
71.3%
52.9%
Bench
67.7%
67.9%
65.4%
70.6%
67.4%
Dead
0.2%
67.1%
70.1%
71.7%
51.9%
84633
77179
88135
70373
79192
70373
469884
Squat
70.9%
66.0%
70.6%
70.4%
68.6%
70.4%
69.4%
Bench
66.8%
67.1%
67.2%
69.5%
65.8%
69.5%
67.5%
Dead
72.7%
72.8%
70.1%
71.4%
68.8%
71.4%
71.2%
63113
62434
61053
51727
66129
304455
Squat
70.6%
66.4%
70.1%
69.2%
70.0%
69.2%
Bench
69.9%
67.6%
68.9%
68.1%
69.9%
68.8%
Dead
72.2%
71.7%
71.9%
74.1%
72.9%
72.6%
0
0
0
0
0
0
Squat
95.0%
#DIV/0!:divZero
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54058
56464
53389
55222
219133
Squat
33.1%
62.9%
71.6%
64.4%
66.1%
Bench
54.1%
58.8%
71.5%
67.5%
65.8%
Dead
21.8%
71.3%
67.9%
74.0%
70.9%
80819
62677
83669
50583
277746
Squat
68.0%
66.2%
67.8%
70.0%
68.0%
Bench
66.0%
66.8%
66.6%
69.0%
66.9%
Dead
73.0%
68.8%
75.4%
71.2%
72.3%
78631
Squat
66.3%
Bench
64.0%
Dead
70.2%
24775
64985
101887
73096
264742
Bench
Dead
95.0%
95.0%
#DIV/0!:divZero
#DIV/0!:divZero
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52093
71489
42764
244977
66.4%
69.4%
68.4%
67.4%
67.7%
65.8%
70.5%
66.2%
67.6%
72.4%
69.4%
70.0%
0
0
0
0
0
Squat
100.0%
#DIV/0!:divZero
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61405
59758
74370
50304
245837
Squat
65.9%
68.6%
67.9%
69.9%
68.1%
Bench
61.9%
65.6%
65.0%
68.7%
65.1%
Dead
66.9%
66.4%
71.1%
71.2%
68.5%
45717
58291
45784
55222
205014
Squat
66.2%
62.5%
72.2%
64.4%
65.6%
Bench
65.4%
65.5%
71.5%
67.5%
67.5%
Dead
70.9%
68.3%
68.0%
74.0%
69.9%
72014
57347
65644
79152
274155
Squat
70.2%
68.5%
70.4%
68.3%
69.2%
Bench
66.2%
68.2%
67.1%
67.1%
67.0%
Dead
75.6%
65.6%
75.4%
70.2%
72.1%
Bench
Dead
100.0%
100.0%
#DIV/0!:divZero
#DIV/0!:divZero
#DIV/0!:divZero
#DIV/0!:divZero
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#DIV/0!:divZero
Squat
Bench Press
Deadlift
385
240
460
295
495
1.05
309.75
519.75
Sheiko
Monthly training plan #29
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
For more info follow my blog at www.
%
50%
60%
70%
75%
50%
60%
70%
50%
60%
70%
reps
5
4
3
3
5
5
5
5
5
4
10
5
%
50%
60%
70%
75%
reps
3
3
3
3
6
5
4
4
4
3
5
10
4 Dumbbell fly
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees
2 Incline Bench press

3 Dip
4 Deadlift from boxes
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
4 lunges
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
8
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
%
50%
60%
70%
80%
50%
60%
70%
80%
45%
55%
60%
6 lunges
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
75%
50%
60%
65%
55%
65%
75%
80%
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
75%
65%
55%
50%
60%
70%
reps
5
4
3
2
5
4
3
3
10
10
3
3
2
8
reps
3
3
3
2
6
6
6
10
4
4
4
4
5
reps
5
4
3
2
5
4
3
2
3
5
7
10
5
5
4
5
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
65%
50%
60%
70%
80%
85%
80%
60%
70%
80%
90%
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
reps
3
3
3
5
4
3
2
2
3
10
4
4
3
2
5
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
4
5
reps
3 Dumbbell fly
4 Press
week 4
1 day (Monday)
reps
5
4
3
2
5
4
3
3
10
10
3
3
3
3
5
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
50%
60%
70%
80%
55%
65%
75%
40%
50%
60%

3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
2
3
3
3
3
2
2
5
5
5
10
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%
reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5
10
4 Dumbbell fly
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Good morning (sitting)
6 Abs
5
4
3
3
5
5
4
10
8
5
4
3
5
For more info follow my blog at www.Manhavenproject.com
sets
1
2
2
5
1
2
5
1
1
4
5
5
weight
120
144
168
180
193
231
270
120
144
168
sets
1
2
2
4
4
5
1
1
2
4
5
3
weight
230
276
322
345
sets
1
1
1
2
2
2
1
1
1
5
1
2
2
5
4
weight
120
144
168
180
192
180
168
144
120
5
10
25
5
8
6
15
600
1152
1008
2700
5
5
16
600
720
2688
963
2310
6738
3
6
6
12
690
1656
1932
4140
4
4
8
12
1012
1196
2760
4692
55
18078
327
253
299
345
391
193
231
270
289
5
8
6
15
963
1848
1617
4331
74
19096
5
5
4
6
4
6
4
6
8
600
720
672
1080
768
1080
672
864
960
108
16884
sets
1
1
2
5
1
1
2
5
5
5
2
2
4
4
weight
193
231
270
308
85
100
120
135
sets
1
1
2
4
1
2
4
5
1
1
2
4
5
weight
230
276
322
345
120
144
156
sets
1
1
2
5
1
1
2
2
1
1
1
5
1
2
4
5
weight
193
231
270
308
120
144
168
192
180
156
132
95
212
231
5
4
6
10
963
924
1617
3080
5
4
6
15
6
6
8
425
400
720
2025
570
1271
1848
6
12
24
193
231
270
690
828
1932
2760
4
4
8
16
1012
1196
2760
5888
52
17066
720
1728
3744
253
299
345
368
5
4
6
10
3
3
6
8
963
924
1617
3080
5
10
16
963
2310
4312
101
24440
5
4
6
4
3
5
7
600
576
1008
768
540
780
924
106
14958
sets
1
1
2
4
1
1
2
6
5
5
1
1
1
4
5
weight
212
250
289
327
120
144
168
192
sets
2
2
4
1
1
2
3
2
2
5
1
2
2
3
5
weight
230
276
299
120
144
168
192
204
192
sets
1
1
2
6
1
1
2
7
5
5
5
weight
193
231
270
308
120
144
168
192
193
231
270
308
5
4
6
8
5
4
6
18
3
3
3
12
600
576
1008
3456
578
693
809
3696
5
4
6
6
4
6
5
4
6
18
weight
6
6
12
1380
1656
3588
4
8
6
6
1104
2576
2208
2484
48
14996
600
576
1008
1152
816
1152
276
322
368
414
77
sets
1059
1001
1733
2618
963
924
1617
5544
21233
5
4
6
21
600
576
1008
4032
100
17160
1
1
2
5
1
1
5
5
5
2
2
3
5
193
231
270
308
132
156
180
5
4
6
15
154
193
231
10
8
9
sets
1
1
2
2
3
1
1
2
2
3
3
1
1
4
5
weight
120
144
168
192
204
230
276
322
368
391
368
120
144
168
sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
3
weight
193
231
270
308
120
144
168
192
204
192
168
144
120
5
4
6
18
90
963
924
1617
4620
5
5
20
660
780
3600
5
4
6
6
6
600
576
1008
1152
1224
1540
1540
2079
5
5
20
600
720
3360
6
5
8
6
4
6
4
6
8
720
720
1344
1152
816
1152
672
864
960
140
22680
3
3
6
6
6
6
690
828
1932
2208
2346
2208
30
10212
963
924
1617
5544
22330
342
87099
454
71682
185
60352
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Dumbbell fly
4 Bench press
For more info follow my blog at www.Manhavenproject.co
%
50%
60%
70%
75%
50%
60%
70%
50%
60%
65%

3 day (Wednesday)
1 Deadlift

3 Dip
%
50%
60%
70%
75%
50%
60%
70%
80%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
4 French press
%
50%
55%
60%
65%
70%
75%
70%
65%
60%
55%
50%
50%
60%
70%
75%
reps
5
4
3
3
5
5
5
10
6
6
6
5
sets
1
2
2
5
1
2
5
5
1
2
4
5
weight
120
144
168
180
193
231
270
reps
5
5
4
3
4
5
5
5
4
3
5
10
sets
1
2
2
4
6
5
1
2
2
4
5
3
weight
230
276
322
345
reps
7
6
5
4
3
2
3
4
6
8
10
10
5
4
3
3
10
sets
1
1
1
1
2
2
2
1
1
1
1
5
1
2
2
5
5
weight
120
132
144
156
168
180
168
156
144
132
120
120
144
156
230
276
322
368
193
231
270
289
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
70%
50%
60%
70%
50%
60%
70%
75%
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Triceps
5 Squat
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
55%
reps
5
4
3
2
5
4
3
2
10
10
3
3
3
5
sets
1
2
2
5
1
1
2
6
5
5
1
1
4
5
weight
193
231
270
308
120
144
168
192
reps
4
4
4
5
5
4
10
4
4
3
3
5
sets
1
2
4
1
2
5
5
1
1
2
5
5
weight
230
276
322
120
144
168
reps
4
4
3
3
6
5
4
3
2
4
5
6
7
10
10
3
sets
1
1
2
6
1
1
2
2
2
1
1
1
1
5
5
1
weight
193
231
270
289
120
144
168
180
192
180
168
144
120
212
250
289
230
276
322
345
212
65%
75%
3
2
6
1
4
5
250
289
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
10
5
5
5
10
sets
1
2
2
5
1
1
2
5
5
5
1
1
5
3
weight
193
231
270
308
120
144
168
192
reps
4
4
4
4
6
5
4
3
2
3
4
5
6
7
8
10
5
5
4
5
10
sets
1
1
2
4
1
1
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3
weight
230
276
322
345
120
144
168
180
192
180
168
156
144
132
120
reps
5
4
3
2
5
sets
1
1
2
5
1
weight
120
144
168
192
193
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
50%
60%
70%
6 Abs
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Squat
%
50%
60%
70%
80%
50%
193
231
270
276
322
368
3 Bench press
60%
70%
75%
50%
60%
65%
5
5
4
6
6
6
10
5
1
2
5
1
2
4
5
5
231
270
289
120
144
156
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
reps
5
4
3
3
2
5
4
3
3
10
8
5
4
3
2
5
sets
1
1
2
2
3
1
1
2
5
5
5
1
1
2
4
5
weight
193
231
270
308
327
120
144
168
192
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5
sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5
weight
120
144
168
192
204
230
276
322
368
391
132
156
180
%
50%
60%
70%
80%
reps
5
4
3
3
sets
1
1
2
6
weight
193
231
270
308
4 Dumbbell fly
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
80%

3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly
5 Lunge
5 day (Friday)
1 Squat
193
231
270
308
2 Bench press
3 Dumbbell fly
4 Dip
6 Abs
50%
60%
70%
5
5
5
10
8
5
10
1
1
5
5
5
5
3
120
144
168
log at www.Manhavenproject.com
5
10
25
5
8
6
15
600
1152
1008
2700
6
12
24
720
1728
3744
963
2310
6738
7
6
5
4
6
4
6
4
6
8
10
5
8
6
15
963
1848
1617
4331
840
792
720
624
1008
720
1008
624
864
1056
1200
5
10
8
12
1150
2760
2576
4140
5
10
8
12
1150
2760
2576
4416
74
18769
5
8
6
10
963
1848
1617
3080
3
3
12
142
21108
5
4
6
12
600
576
1008
2304
4
8
16
920
2208
5152
4
4
6
15
920
1104
1932
5175
600
1440
3360
770
924
1617
5198
6
5
8
6
4
4
5
6
7
21528
635
751
3465
5
10
20
4
4
6
18
70
635
720
720
1344
1080
768
720
840
864
840
3
8
751
2310
93
24563
5
8
6
15
963
1848
1617
4620
5
5
25
113
17784
5
4
6
15
600
576
1008
2880
17411
4
4
8
16
920
1104
2576
5520
5
10
16
1380
3220
5888
963
1155
6738
6
5
8
6
4
6
4
5
6
7
8
5
4
6
10
5
57
963
720
720
1344
1080
768
1080
672
780
864
924
960
600
576
1008
1920
5
10
20
1155
2695
5775
109
28490
5
4
6
6
6
963
924
1617
1848
1964
5
4
6
8
6
12
24
720
1728
3744
162
25272
5
4
6
15
600
576
1008
2880
5
4
6
6
6
600
576
1008
1152
1224
20608
4
4
6
6
6
920
1104
1932
2208
2346
963
924
1617
2464
5
5
16
5
4
6
18
63
963
924
1617
5544
660
780
2880
5
5
25
600
720
4200
83
22330
118
19464
26
8510
359
94152
535
83628
216
68057
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%

3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
%
50%
reps
5
4
3
3
5
4
3
3
5
5
5
10
5
4
3
5
sets
1
2
2
5
1
1
2
5
1
1
5
5
1
1
5
5
weight
120
144
168
192
193
231
270
308
120
144
168
reps
4
4
3
3
5
5
4
3
2
1
2
3
4
6
8
10
12
4
5
4
3
2
5
10
sets
1
2
2
5
1
1
2
2
2
2
2
2
1
1
1
1
1
6
1
2
3
4
5
3
weight
230
276
322
368
120
144
168
180
192
204
192
180
168
156
144
132
120
reps
5
sets
1
weight
193
212
250
289
276
322
368
414
2 Bench press
3 Dip
4 Squat
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
5 French press
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Squat
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
50%
60%
70%
80%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
4
3
3
5
4
3
2
6
5
5
4
10
5
2
2
5
1
2
2
6
5
1
2
4
5
5
231
270
308
120
144
168
192
reps
5
4
3
2
1
5
4
3
2
10
10
5
4
3
2
5
sets
1
2
2
2
3
1
1
2
6
5
5
1
1
2
4
5
weight
193
231
270
308
347
120
144
168
192
reps
4
4
3
3
5
5
4
3
2
3
5
7
9
10
4
4
sets
1
2
2
4
1
1
2
2
2
2
2
1
1
5
1
1
weight
230
276
322
345
120
144
168
180
192
180
168
144
120
193
231
270
193
231
270
308
230
276
70%
80%
3
3
5
2
5
5
322
368
%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%
reps
5
4
3
2
5
5
5
4
3
2
8
6
6
sets
1
2
2
5
1
2
5
1
1
5
5
5
5
weight
120
144
168
192
193
231
270
132
156
180
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
6
6
6
5
5
4
10
5
sets
1
2
2
5
1
1
2
5
1
1
4
1
2
4
5
5
weight
193
231
270
308
120
144
168
192
193
231
250
132
156
180
%
50%
60%
70%
80%
85%
50%
60%
70%
75%
80%
85%
reps
4
4
3
3
2
6
5
4
3
2
1
sets
1
1
2
3
3
1
1
2
2
2
2
weight
230
276
322
368
391
120
144
168
180
192
204
5 Lunge
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dip
5 Leg Press
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Squat
4 Bench press
5 Dumbbell fly
3 day (Wednesday)
1 Deadlift
2 Bench press
80%
75%
70%
65%
60%
55%
50%
3 Dumbbell fly
2
3
5
7
9
11
13
10
5
5
4
5
10
2
2
1
1
1
1
1
5
1
2
4
5
3
192
180
168
156
144
132
120
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5
sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5
weight
120
144
168
192
193
231
270
308
327
308
120
144
168
%
50%
60%
70%
80%
85%
90%
50%
60%
70%
80%
85%
80%
reps
5
4
3
3
2
1
5
4
3
3
2
3
10
8
5
4
3
sets
1
1
2
2
2
2
1
1
2
2
2
2
5
5
1
1
2
weight
193
231
270
308
327
347
120
144
168
192
204
192
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
299
345
391
193
231
270
80%
2
5
4
5
308
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5
sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5
weight
120
144
168
192
204
230
276
322
368
391
132
156
180
%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
5
5
10
8
5
10
sets
1
1
2
6
1
1
5
5
5
5
3
weight
193
231
270
308
120
144
168

3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly
5 Lunge
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
6 Abs
at www.Manhavenproject.com
Sheiko
week 1
1 day (Monday)
1 Squat
2 Bench press
For more info follow my blog at www
%
50%
60%
70%
75%
50%
60%
70%
75%
reps
3
3
3
2
3
3
3
2
10
%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%
reps
3
3
2
2
1
1
3
3
2
2
1
1
3
2
2
1
1
1
%
50%
60%
70%
75%
55%
65%
75%
reps
3
3
3
2
3
3
3
10
5
10
%
50%
reps
3
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
3 Deadlift
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
5 Abs
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Deadlift
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
%
50%
60%
65%
70%
50%
60%
70%
80%
85%
50%
60%
70%
80%
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
1 Squat
2 Bench press
reps
3
2
2
1
3
3
3
3
2
10
3
3
3
3
10
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
3
3
3
3
3
3
3
3
4
4
4
8.00407407407329
5
%
50%
60%
70%
80%
50%
reps
3
3
3
2
3
4 Dumbbell fly
week 3
1 day (Monday)
3
3
2
3
3
3
3
8
3
3
3
60%
70%
80%
85%
3
3
2
1
8
4
%
50%
60%
70%
80%
reps
3
3
3
2
8
3
3
3
2
5
3 Dumbbell fly
4 Abs
3 day (Wednesday)
1 Bench press
2 Dumbbell fly
3 Deadlift
50%
60%
70%
75%

5 day (Friday)
1 Squat
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
75%
reps
3
3
2
2
3
3
3
2
8
%
50%
60%
70%
75%
50%
60%
70%
reps
3
3
2
1
3
2
2
8
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
3 Abs
week 4
1 day (Monday)
1 Bench press
1 Deadlift
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
5-6-7 day
Competition
more info follow my blog at www.Manhavenproject.com
sets
1
1
2
3
1
1
2
3
3
weight
193
231
270
289
120
144
168
180
sets
1
2
2
1
1
2-3
1
1
2
1
1
2-3
1
1
2
1
1
2-3
weight
193
231
270
308
347
385-404.25
120
144
168
192
216
240-252
230
276
322
368
414
460-483
sets
1
2
2
4
1
2
6
5
5
3
weight
193
231
270
289
132
156
180
sets
1
weight
193
3
3
6
6
3
6
4
2
1
2
3
6
6
8
577.5
693
1617
1732.5
3
3
6
6
360
432
1008
1080
3
3
4
2
1
2
360
432
672
384
216
480
577.5
1386
1078
616
346.5
770
3
2
4
1
1
2
690
552
1288
368
414
920
920
577.5
1386
1617
2310
770
577.5
3
6
18
396
936
3240
480
2
2
4
1
1
2
5
4
1
2
4
231
270
308
120
144
168
192
6
6
8
212
250
289
3
6
12
sets
1
2
2
3
1
1
2
2
3
5
1
1
2
5
3
weight
230
276
299
322
120
144
168
192
204
sets
1
1
2
5
1
2
2
6
1
1
4
5
5
weight
120
144
168
192
193
231
270
308
120
144
168
sets
1
1
2
5
1
1386
1617
2464
3
3
6
15
360
432
1008
2880
635.25
1501.5
3465
3
3
6
6
6
weight
193
231
270
308
120
690
1104
1196
966
3
3
6
15
690
828
1932
5520
360
432
1008
1152
1224
230
276
322
368
3
6
6
18
3
4
4
3
3
3
6
15
360
432
1008
2880
4
4
16
480
576
2688
360
577.5
1386
1617
5544
3
3
6
10
577.5
693
1617
3080
1
2
3
3
4
5
144
168
192
204
3
6
6
3
432
1008
1152
612
sets
1
1
2
5
4
1
2
2
5
4
weight
120
144
168
192
3
3
6
10
360
432
1008
1920
sets
1
2
2
3
1
1
2
4
3
weight
193
231
270
289
120
144
168
180
230
276
322
345
3
6
4
6
###
sets
1
2
2
4
1
2
4
2
weight
120
144
168
180
230
276
322
sets
1
2
3
1
2
3
weight
193
231
270
120
144
168
3
6
6
3
6
6
10
690
1656
1932
3450
###
###
3
4
8
690
1104
2576
577.5
1386
1078
1732.5
###
3
3
6
8
360
432
1008
1440
###
###
3
6
4
4
360
864
672
720
577.5
1386
1617
3
6
6
360
864
1008
###
###
###
###
###
###
0:00:00
0:00:00
0:00:00
0:00:00
0:00:00
0:00:00
Sheiko
%
50%
60%
70%
75%
50%
60%
70%
50%
60%
70%
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press (Hands in)
4 DB Overhead Press
5 Leg Press (feet wide)
%
50%
60%
70%
75%
3 day (WednesdaDeadlift up to knees

3 Dip
4 Snatch grip rack pull
(slow eccentric)
50%
60%
65%
5 Chin-ups
5 Lunge
6 Abs
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
5 day (Friday)
1 Bench press
(paused)
(Paused)
(paused)
2 Lying DB Press
3 Squat
4 Leg curls
%
50%
60%
70%
80%
50%
60%
70%
80%
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Seated DB Press
4 Incline DB Press
5 Pause Squats
50%
60%
65%
6 Leg press (feet wide)

%
50%
60%
70%
75%
50%
60%
65%
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dips
5 Leg curls
%
50%
60%
70%
80%
50%
60%
70%
80%
75%
65%
55%
50%
60%
70%
5 day (Friday)
1 Squat
2 Bench press
3 Push Press
4 Squat
5 Leg Curl
%
55%
65%
week 3
1 day (Monday)
1 Squat
75%
85%
50%
60%
70%
80%
2 Bench press
3 Lying DB Press
4 Seated barbell press
5 Squat
50%
60%
70%
80%

%
50%
60%
65%
50%
60%
70%
80%
85%
80%
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
(paused)
(paused)
(paused)
3 Weighted Dips
60%
70%
80%
90%
5 Lunge
%
50%
60%
70%
80%
50%
60%
70%
80%
%
50%
60%
70%
80%
5 day (Friday)
1 Squat
2 Bench press
(Paused)
3 Flies
4 Standing Press
5 Leg Curls
week 4
1 day (Monday)
1 Squat
55%
65%
75%
2 Bench press
3 Seated DB press
4 Dip
5 Paused Squat
50%
60%
65%

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%
3 day (Wednesday)
1 Bench press
(pause)
2 Deadlift
3 Bench press (hands in)
4 Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%
5 day (Friday)
1 Squat
2 Bench press
Paused
3 Incline Bench
4 Dip
5 Leg Curls
6 Abs
Additional Workouts and exercises (My extra)
Additional abdominals, hamstring, and tricep exercises may be completed after the initial workout
Additional back exercises will be supersetted with developmental bench press exercises, often
Additional workouts focusing on weak-point training, improve GPP, and recovery will be done
Weights and reps used are subject to change depending on how I feel. Additional heavy singles may be added.
reps
5
4
3
3
5
5
5
5
5
4
10
5
sets
1
2
2
5
1
2
5
1
1
4
5
5
weight
120
144
168
180
193
231
270
120
144
168
reps
3
3
3
3
6
5
4
4
4
10
5
10
sets
1
2
2
4
4
5
1
1
2
5
5
3
weight
230
276
322
345
reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
10
sets
1
1
1
2
2
2
1
1
1
5
1
2
2
5
5
weight
135
165
185
205
215
205
185
165
135
5
10
25
last 3 sets till failure

230
276
299
225
275
315
335
5
8
6
15
74
reps
5
4
3
2
5
4
3
3
10
10
3
3
2
5
sets
1
1
2
5
1
1
2
5
5
5
2
2
4
5
weight
225
275
315
355
135
165
185
215
reps
3
3
3
2
6
6
6
5
15
sets
1
1
2
4
1
2
4
5
5
weight
230
276
322
345
135
165
175
reps
5
4
3
2
5
4
3
2
3
5
7
6
5
5
4
10
sets
1
1
2
5
1
1
2
2
1
1
1
5
1
2
4
5
weight
193
231
270
308
120
144
168
192
180
156
132
225
275
285
5
4
6
10
6
6
8
193
231
270
5
4
6
10
5
10
16
101
reps
5
4
sets
1
1
weight
212
250
5
4
3
2
5
4
3
3
10
6
3
3
3
3
5
2
4
1
1
2
6
5
5
1
1
1
4
5
289
327
120
144
168
192
6
8
193
231
270
308
3
3
3
12
reps
3
3
3
5
4
3
2
2
3
10
4
4
3
2
5
sets
2
2
4
1
1
2
3
2
2
5
1
2
2
3
5
weight
230
276
299
120
144
168
192
204
192
(last 3 sets till failure)
276
322
368
414
reps
5
4
3
3
5
4
3
3
10
4
5
sets
1
1
2
6
1
1
2
7
5
5
5
weight
193
231
270
308
120
144
168
192
5
4
6
18
77
reps
5
4
3
3
sets
1
1
2
5
weight
193
231
270
308
5
4
6
15
5
5
4
10
8
5
4
3
5
1
1
5
5
5
2
2
3
5
reps
5
4
3
3
2
3
3
3
3
2
2
5
5
5
10
sets
1
1
2
2
3
1
1
2
2
3
3
1
1
4
5
weight
120
144
168
192
204
230
276
322
368
391
368
120
144
168
reps
5
4
3
3
6
5
4
3
2
3
4
6
8
8
8
10
10
sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
3
weight
193
231
270
308
120
144
168
192
204
192
168
144
120
cises may be completed after the initial workout

developmental bench press exercises, often
ng, improve GPP, and recovery will be done
pending on how I feel. Additional heavy singles may be added.
132
156
180
(Last 3 till failure)
193
231
250
10
8
9
5
4
6
18
90
342
5
8
6
15
600
1152
1008
2700
5
5
16
600
720
2688
963
2310
6738
3
6
6
12
690
1656
1932
4140
4
4
8
50
920
1104
2392
0
5
5
4
6
4
6
4
6
8
675
825
740
1230
860
1230
740
990
1080
1125
2200
1890
5025
20250 108 17838 93 12834
1125
1100
1890
3550
5
4
6
15
675
660
1110
3225
1350
1650
2280
3
3
6
8
690 455x1x1
828 495x1x1q
1932
2760
6
810
12 1980
24 4200
963
924
1617
3080
5
4
6
4
3
5
7
600
576
1008
768
540
780
924
963
2310
4312
27113 106 17856 20
1059
1001
6210
1733
2618
5
4
6
18
600
576
1008
3456
578
693
809
3696
5
4
6
6
4
6
6
6
12
1380
1656
3588
4
8
6
6
1104
2576
2208
2484
600
576
1008
1152
816
1152
963
924
1617
5544
5
4
6
21
600
576
1008
4032
21233 100 17160 48 14996
963
924
1617
4620
5
5
20
660
780
3600
5
4
6
6
6
600
576
1008
1152
1224
1925
1848
2252
3
3
6
6
6
6
5
5
20
600
720
3360
6
5
8
6
4
6
4
6
8
720
720
1344
1152
816
1152
672
864
960
690
828
1932
2208
2346
2208
963
924
1617
5544
23196 140 22680 30 10212
91792 454 75534 191
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Squat
For more info follow my blog at www.Manhavenproj
%
50%
60%
70%
80%
85%
50%
60%
70%
50%
60%
65%
50%
60%
65%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
%
50%
60%
reps
5
4
3
3
2
5
5
2,4,6,8,7,5,3
6
6
6
10
5
5
4
5
sets
1
1
2
2
4
1
2
1
1
2
4
5
1
2
4
5
reps
4
4
4
5
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
2
5
10
sets
1
2
4
1
1
2
2
2
2
2
2
1
1
1
1
1
5
1
1
2
4
5
3
reps
5
4
sets
1
1
2 Bench press
3 Dip
4 Squat
70%
80%
85%
50%
60%
70%
80%
3
3
2
5
4
3
2
6
5
5
4
10
5
2
2
3
1
2
2
6
5
1
1
4
5
5
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
2
1
5
4
3
2
5
5
5
10
6
5
sets
1
1
2
2
3
1
1
2
5
1
1
4
5
5
5
%
50%
60%
65%
50%
60%
70%
75%
80%
85%
75%
65%
55%
reps
3
3
3
6
5
4
3
2
1
3
5
7
10
3
3
3
2
sets
1
2
4
1
1
2
2
2
2
1
1
1
5
1
2
2
4
55%
65%
75%
5 French press
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg press
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Squat

3 Squat
5
10
5
4
reps
5
4
3
2
2
4
6
6
6
10
10
sets
1
1
2
2
4
6
1
1
4
5
4
%
50%
60%
70%
80%
50%
60%
70%
55%
65%
70%
reps
5
4
3
3
5
5
5,8,3,6,2,7,4
5
5
5
10
5
5
sets
1
1
2
5
1
1
1
1
1
5
5
5
5
%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
reps
4
4
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
sets
1
1
2
4
1
1
1
1
1
2
2
2
2
1
1
1
1
%
50%
60%
70%
80%
85%
50%
60%
65%
4 Triceps
5 Back extension
week 3
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Lunge
3 day (Wednesday)
2 Bench press
55%
50%
60%
70%
80%
90%
10
12
4
4
3
2
5
10
1
1
1
1
2
3
5
3
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
3
2
3
5
5
5
10
5
sets
1
1
2
6
1
1
2
2
3
3
1
2
5
5
5
%
50%
60%
70%
80%
90%
80%
50%
60%
70%
80%
85%
reps
5
4
3
2
1
2
5
4
3
3
2
10
8
5
10
sets
1
1
2
2
3
2
1
1
2
2
4
5
5
5
4
%
50%
60%
70%
80%
90%
reps
5
4
3
2
1
sets
1
1
2
2
3
4 Leg press
5 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Lunge
6 Back extension
3 day (Wednesday)
1 Bench press
2 Deadlift
80%
50%
60%
70%
80%
90%
2
3
3
3
2
1
10
5
10
2
1
1
2
2
2
5
6
3
%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
5
4
10
8
5
5
5
5
sets
1
1
2
5
1
1
5
5
5
1
1
4
5
3 Dumbbell fly
4 Leg press
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
50%
60%
70%
fo follow my blog at www.Manhavenproject.com
weight
120
168
192
204
193
231
270
120
144
156
193
231
250
weight
230
276
322
120
144
168
180
192
204
192
180
168
156
144
132
120
276
322
368
414
weight
193
231
270
308
327
120
144
168
192
212
250
289
weight
120
144
168
192
216
193
231
270
308
132
156
180
weight
230
276
299
120
144
168
180
192
204
180
156
132
253
299
345
391
weight
193
231
270
308
327
193
231
250
weight
120
144
168
192
193
231
270
132
156
168
weight
230
276
322
368
120
132
144
156
168
180
192
204
192
180
168
156
144
132
120
276
322
368
414
weight
120
144
168
192
193
231
270
308
327
308
120
144
168
weight
193
231
270
308
347
308
120
144
168
192
204
weight
120
144
168
192
216
192
230
276
322
368
414
weight
193
231
270
308
132
156
180
193
231
270
Sheiko
week 1
1 day (Monday)
1 Bench press
2 Squat
For more info follow my blog at www.Manhavenproject.c
%
50%
60%
70%
75%
50%
60%
70%
reps
5
4
3
3
5
5
5
6
10
5
sets
1
2
2
5
1
2
5
6
5
5
weight
120
144
168
180
193
231
270
%
50%
60%
70%
75%
reps
3
3
3
3
4
5
4
4
3
2
5
10
sets
1
1
2
4
6
5
1
1
2
4
6
3
weight
230
276
322
345
reps
5
5
4
3
2
3
4
6
8
10
5
4
3
3
10
5
sets
1
1
1
2
2
2
1
1
1
5
1
1
2
5
5
5
weight
120
144
168
180
192
180
168
144
120
3 Dumbbell press
4 Dumbbell fly
3 day (Wednesday)

3 Dip
55%
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Dumbbell fly
3 Squat
4 Triceps
week 2
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
75%
253
299
345
391
193
231
270
289
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Push up
5 Front squat
%
50%
60%
70%
80%
50%
60%
70%
80%
40%
50%
55%

3 day (Wednesday)
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
75%
50%
60%
65%
50%
60%
70%
75%
5 Barbell row
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
5 Back extension
6 Dip
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
75%
65%
55%
50%
60%
70%
reps
5
4
3
2
5
4
3
3
10
10
4
3
3
5
sets
1
1
2
5
1
1
2
6
5
5
2
2
4
5
weight
193
231
270
308
120
144
168
192
reps
3
3
3
2
6
6
6
10
4
4
4
4
8
10
sets
1
1
2
4
1
2
4
5
1
1
2
4
5
4
weight
230
276
322
345
120
144
156
reps
5
4
3
2
5
4
3
2
1
3
5
7
10
5
5
4
8
5
sets
1
1
2
5
1
1
2
2
2
1
1
1
5
1
1
4
5
5
weight
193
231
270
308
120
144
168
192
204
180
156
132
154
193
212
230
276
322
345
193
231
270
week 3
1 day (Monday)
1 Squat
2 Bench press
%
55%
65%
75%
85%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
10
5
5
sets
1
1
2
5
1
1
2
6
5
5
5
5
weight
212
250
289
327
120
144
168
192
%
50%
60%
65%
50%
60%
70%
80%
85%
80%
reps
3
3
2
5
4
3
3
2
3
10
4
4
3
2
5
10
sets
2
2
4
1
1
2
2
2
2
5
1
1
2
3
5
4
weight
230
276
299
120
144
168
192
204
192
reps
5
4
3
3
5
4
3
3
10
4
8
5
sets
1
1
2
6
1
1
2
7
5
5
5
5
weight
193
231
270
308
120
144
168
192
3 Dumbbell fly
4 Push up (wide grip)
5 Pistol squat
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
3 Dumbbell fly
60%
70%
80%
90%
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Press
5 Pull-up/Chin-up
week 4
%
50%
60%
70%
80%
50%
60%
70%
80%
276
322
368
414
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Front squat
%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
5
4
10
8
5
4
3
10
sets
1
1
2
5
1
1
5
5
5
2
2
3
5
weight
193
231
270
308
132
156
180
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
80%
50%
60%
70%
reps
5
4
3
3
2
3
3
3
3
2
3
5
5
5
8
10
sets
1
1
2
2
3
1
1
2
2
3
2
1
1
4
5
4
weight
120
144
168
192
204
230
276
322
368
391
368
120
144
168
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
70%
60%
50%
reps
5
4
3
3
6
5
4
3
2
3
4
6
8
10
8
5
sets
1
1
2
6
1
1
2
2
2
2
1
1
1
5
5
5
weight
193
231
270
308
120
144
168
192
204
192
168
144
120
40%
50%
60%
6 Back extension
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Pull-up/Chin-up
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
154
193
231
at www.Manhavenproject.com
5
8
6
15
5
10
25
600
1152
1008
2700
963
2310
6738
5
4
6
15
963
924
1617
4331
70
17845
5
5
4
6
4
6
4
6
8
600
720
672
1080
768
1080
672
864
960
82
12876
3
3
6
12
690
828
1932
4140
4
4
6
8
1012
1196
2070
3128
46
14996
5
4
6
10
963
924
1617
3080
5
4
6
18
8
6
12
1232
1155
2541
6
12
24
5
4
6
10
963
1155
4312
3
3
6
8
690
828
1932
2760
4
4
8
16
920
1104
2576
5520
720
1728
3744
963
924
1617
3080
5
4
6
4
2
3
5
7
5
5
16
600
576
1008
3456
600
576
1008
768
408
540
780
924
102
24525
5
4
6
10
1059
1001
1733
3273
111
17436
5
4
6
18
600
576
1008
3456
5
4
6
6
4
6
5
4
6
18
58
52
16330
6
6
8
1380
1656
2392
4
4
6
6
1104
1288
2208
2484
40
12512
600
576
1008
1152
816
1152
963
924
1617
5544
16112
5
4
6
21
600
576
1008
4032
100
17160
5
4
6
15
10
8
9
963
924
1617
4620
5
5
20
660
780
3600
5
4
6
6
6
600
576
1008
1152
1224
1540
1540
2079
3
3
6
6
6
6
5
4
6
18
5
5
20
600
720
3360
6
5
8
6
4
6
4
6
8
720
720
1344
1152
816
1152
672
864
960
963
924
1617
5544
690
828
1932
2208
2346
2208
90
22330
140
22680
30
10212
320
80812
433
70152
168
54050
week 1
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
55%
65%
75%
4 Dumbbell fly
5 Leg press
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
5 Lunge
%
50%
60%
70%
80%
85%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
60%
70%
80%
90%
100%
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dip
4 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
5 Triceps
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
75%

3 day (Wednesday)
1 Deficit deadlift
2 Bench press
%
50%
60%
65%
50%
60%
70%
75%
80%
75%
70%
60%
50%
3 Dumbbell fly
4 Deadlift
50%
60%
70%
80%
5 Leg press
6 Abs
5 day (Friday)
1 Bench press
2 Squat
%
50%
60%
70%
80%
50%
60%
70%
75%
3 Push-up (wide grip)

4 Leg extension
week 3
1 day (Monday)
1 Squat
2 Bench press
3 Squat
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
90%
55%
65%
75%
4 Dumbbell fly
3 day (Wednesday)
1 Deadlift
2 Bench press
%
50%
60%
70%
80%
90%
80%
50%
60%
70%
75%
80%
75%
70%
60%
50%
3 Dumbbell fly
65%
75%
85%
5 Lunge
6 Abs
5 day (Friday)
1 Bench press
2 Squat
3 Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
50%
60%
70%
4 Dumbbell fly
5 Leg press
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Dip
5 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
50%
60%
70%
75%

3 day (Wednesday)
%
50%
2 Bench press
3 Deadlift
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
50%
60%
70%
80%
4 Dumbbell fly
5 Lunge
6 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Squat
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
50%
60%
65%
reps
5
4
3
3
2
3
5
4
3
3
5
5
4
10
6
5
sets
1
2
2
2
3
2
1
1
2
5
1
1
5
5
6
5
weight
120
144
168
192
204
192
193
231
270
308
132
156
180
reps
4
4
3
3
2
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
5
4
3
3
2
5
sets
1
2
2
2
4
1
1
1
1
1
2
2
3
2
1
1
1
1
1
1
5
1
1
2
2
3
6
weight
230
276
322
368
391
120
132
144
156
168
180
192
204
192
180
168
156
144
132
120
276
322
368
414
460
5
4
6
15
963
924
1617
4620
10
reps
5
4
3
3
2
5
4
3
2
6
5
4
3
10
5
sets
1
1
2
2
4
1
2
2
6
5
1
1
4
5
5
weight
193
231
270
308
327
120
144
168
192
212
250
289
reps
5
4
3
3
5
4
3
2
10
8
5
4
3
3
5
sets
1
1
2
5
1
1
2
6
5
5
1
1
2
4
5
weight
193
231
270
308
120
144
168
192
reps
3
3
2
5
5
4
3
2
3
5
7
9
sets
1
2
4
1
1
2
2
3
2
2
1
1
weight
230
276
299
120
144
168
180
192
180
168
144
120
193
231
270
289
5
4
6
6
8
963
924
1617
1848
2618
5
4
12
1059
1001
3465
80
21618
5
4
6
15
963
924
1617
4620
5
4
6
12
963
924
1617
3465
10
4
4
3
2
5
10
5
1
1
2
5
6
4
reps
5
4
3
3
5
5
5
4
8
10
5
sets
1
1
2
7
1
1
2
4
5
5
5
230
276
322
368
weight
120
144
168
192
193
231
270
289
reps
5
4
3
2
1
5
4
3
3
2
4
4
4
10
5
sets
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5
weight
193
231
270
308
347
120
144
168
192
216
212
250
289
reps
4
3
3
2
1
2
6
5
4
3
sets
1
1
2
2
3
2
1
1
2
2
weight
230
276
322
368
414
368
120
144
168
180
5
5
10
16
963
1155
2695
4620
93
24525
5
4
6
4
3
963
924
1617
1232
1040
4
4
16
847
1001
4620
2
3
5
9
11
10
5
5
4
5
10
3
2
1
1
1
5
1
2
4
6
3
192
180
168
144
120
reps
5
4
3
3
5
4
3
3
2
6
6
6
10
6
5
sets
1
1
2
6
1
1
2
3
4
1
1
4
5
6
5
weight
120
144
168
192
193
231
270
308
327
120
144
168
299
345
391
reps
5
4
3
3
5
4
3
3
2
10
8
5
5
5
4
5
sets
1
1
2
5
1
1
2
3
4
5
5
1
1
1
4
5
weight
193
231
270
308
120
144
168
192
204
reps
3
sets
1
weight
230
193
231
270
289
5
4
6
9
8
963
924
1617
2772
2618
78
21137
5
4
6
15
963
924
1617
4620
5
5
5
16
963
1155
1348
4620
3
3
3
6
5
4
3
3
4
5
6
8
10
10
4
4
3
3
10
5
10
2
2
5
1
1
2
2
3
2
2
1
1
1
1
1
1
2
6
5
6
3
276
322
345
120
144
168
180
192
180
168
156
144
132
120
230
276
322
368
reps
5
4
3
3
2
3
5
4
3
2
6
6
6
5
sets
1
1
2
3
3
3
1
1
2
6
1
1
4
5
weight
193
231
270
308
327
308
120
144
168
192
193
231
250
5
4
6
9
6
9
963
924
1617
2772
1964
2772
6
6
24
1155
1386
6006
136
35767
387
103045
5
8
6
6
6
6
600
1152
1008
1152
1224
1152
5
5
20
660
780
3600
8
7
6
5
4
6
4
3
4
3
4
6
8
10
12
4
8
6
6
8
920
2208
1932
2208
3128
5
4
6
6
6
1380
1288
2208
2484
2760
960
924
864
780
672
1080
768
612
768
540
672
936
1152
1320
1440
5
8
6
12
600
1152
1008
2304
188
29880
5
4
6
12
600
576
1008
2304
5
5
8
6
6
6
10
7
9
600
720
1344
1080
1152
1080
1680
1008
1080
59
20516
3
6
8
690
1656
2392
5
4
6
21
600
576
1008
4032
125
20448
5
4
6
6
6
600
576
1008
1152
1296
6
5
8
6
720
720
1344
1080
4
4
6
10
920
1104
1932
3680
41
12374
4
3
6
4
3
4
920
828
1932
1472
1242
1472
6
6
5
9
11
1152
1080
840
1296
1320
5
4
6
18
600
576
1008
3456
6
6
24
720
864
4032
158
25440
5
4
6
9
8
600
576
1008
1728
1632
5
10
16
1495
3450
6256
55
19067
690
6
5
8
6
9
8
10
6
8
10
10
6
6
15
1656
1932
5175
4
4
6
18
920
1104
1932
6624
720
720
1344
1080
1728
1440
1680
936
1152
1320
1200
5
4
6
12
600
576
1008
2304
145
23352
62
20033
616
99120
217
71990
week 1
1 day (Monday)
1
4
5
6
3 day (Wednesday)
1
3
4
5
5
5 day (Friday)
1
3
4
5
6 day (Saturday)
1
4
5
6
week 2
1 day (Monday)
1
4
5
3 day (Wednesday)
1
2
3
4
5
5 day (Friday)
1
3
4
5
6 day (Saturday)
1
2
3
4
5
5
week 3
1 day (Monday)
1
4
5
6
3 day (Wednesday)
1
4
5
5 day (Friday)
1
3
4
5
6 day (Saturday)
1
3
4
5
5
week 4
1 day (Monday)
1
3
4
5
3 day (Wednesday)
1
4
5
5 day (Friday)
1
4
5
6
6 day (Saturday)
1
2
3
4
5
6
week 5
1 day (Monday)
1
4
5
6
3 day (Wednesday)
1
3
4
5
6
5 day (Friday)
1
3
4
5
6
6 day (Saturday)
1
2
3
5
5
week 6
1 day (Monday)
1
3
4
5
3 day (Wednesday)
1
3
4
5
5 day (Friday)
1
4
5
6 day (Saturday)
1
2
3
5
6
Sheiko
Monthly training plan #2 of Candidates to MS and CMS in preparation period
Bench press
Squat
Bench press
For more info follow my blog at
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
5
4
10
5
5
%
50%
60%
65%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
3
3
2
5
5
4
3
2
1
2
3
4
5
6
7
8
10
4
3
3
3
2
5
8
Dumbbell fly
Bottom up squat
Good morning
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
50%
60%
70%
80%
85%
Leg press
Abs
Squat
%
55%
65%
75%
reps
5
4
3
Bench press
Dip (weighted)
Squat
85%
50%
60%
70%
80%
50%
60%
70%
80%
Good morning (sitting)
Deadlift up to knees
Bench press
Deadlift off boxes
%
50%
60%
70%
75%
50%
60%
65%
70%
80%
90%
100%
reps
3
3
3
3
6
6
6
4
3
3
2
6
10
10
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
3
5
4
3
2
5
5
5
5
5
%
50%
60%
70%
75%
80%
75%
reps
5
4
4
3
2
3
Leg press
Back extension
Abs
Bench press
Squat
Bench press
Leg press
Good morning
Bench press
2
5
4
3
2
5
5
4
3
3
5
70%
65%
60%
55%
50%
Dumbbell fly
Deadlift
50%
60%
70%
80%
Bottom up squat
Abs
Squat
Bench press
Dip (weighted)
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%
Back extension
Incline bench press

Triceps
Deadlift from boxes
%
50%
60%
70%
75%
85%
95%
Leg press
Abs
Bench press
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
4
5
6
7
8
10
4
4
3
2
5
10
reps
5
4
3
3
5
4
3
3
6
6
6
6
10
reps
5
5
4
3
10
4
3
3
5
8
reps
5
4
3
3
5
4
3
3
2
Bench press
55%
65%
75%
5
4
3
10
5
10
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
65%
75%
85%
reps
4
4
3
2
6
5
4
3
2
1
2
3
4
5
6
7
8
4
4
4
6
10
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
10
4
4
4
6
Dumbbell fly
Bottom up squat
Back extension
Bench press
Deadlift from boxes
Leg press
Back extension
Squat
Bench press
Dumbbell fly
Squat
55%
65%
75%
Deadlift off boxes
%
50%
60%
70%
80%
reps
3
3
3
3
Bench press
Triceps
Snatch grip rack pull
(slow eccentric)
50%
60%
70%
50%
60%
65%
Bottom up squat
Abs
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
55%
65%
75%
Abs
Bench press
Deadlift
Bench press
Squat
reps
5
4
3
3
2
3
5
4
3
3
2
10
5
4
3
8
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
55%
65%
75%
reps
5
4
3
3
4
4
3
3
2
5
5
4
5
8
%
50%
60%
70%
80%
50%
reps
5
4
3
3
5
Leg press
Back extension
Bench press
5
5
5
10
4
4
4
6
10
Bench press
60%
70%
80%
50%
60%
70%
4
3
3
5
5
5
10
5
10
%
50%
60%
70%
75%
reps
4
4
3
2
5
4
3
3
3
2
1
6
5
Dumbbell fly
Bottom up squat
Back extension
Press
Incline Bench press
Deadlift off boxes
55%
65%
75%
85%
95%
Leg press
Good morning
Bench press
Squat
Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
4
3
10
4
5
%
50%
60%
70%
80%
50%
60%
70%
75%
reps
4
4
3
3
6
5
4
3
Dumbbell fly
Leg press
Deadlift
Bench press
80%
75%
70%
65%
60%
55%
50%
Dumbbell fly
Deadlift to knees
50%
60%
70%
Leg press
Back extension
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
Triceps
Good morning
Bench press
Dip
Deadlift
%
50%
60%
65%
50%
60%
70%
80%
Bottom up squat
Abs
Squat
Bench press
%
50%
60%
70%
80%
85%
90%
50%
2
3
4
5
6
7
8
8
4
4
3
4
10
reps
5
4
3
3
5
4
3
3
8
5
5
5
10
5
reps
6
6
6
4
4
4
3
2
5
10
reps
5
4
3
3
2
1
5
60%
70%
80%
90%
80%
Dumbbell fly
Squat
55%
65%
75%
Good morning
Bench press
Deadlift
%
50%
60%
70%
75%
80%
75%
70%
60%
50%
50%
60%
70%
80%
90%
reps
5
5
4
3
2
3
4
6
8
4
4
3
3
2
10
5
6
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
5
4
10
5
%
50%
60%
65%
reps
3
3
3
4
6
Triceps
Leg press
Abs
Bench press
Squat
Bench press
Dumbbell fly
Leg press
Deficit deadlift
Incline Bench press

Dip
4
3
2
1
2
6
5
4
3
5
Snatch grip deadlift
Leg press
Abs
50%
60%
65%
4
4
4
7
10
sets
1
1
2
5
1
1
2
5
1
1
5
5
5
5
weight
120
144
168
192
193
231
270
308
132
156
180
sets
1
2
4
1
1
2
2
2
3
2
2
2
1
1
1
1
5
1
1
2
2
4
6
3
weight
230
276
299
120
144
168
180
192
204
192
180
168
156
144
132
120
sets
1
1
2
weight
212
250
289
230
276
322
368
391
4
1
1
2
6
5
1
1
1
5
5
327
120
144
168
192
sets
1
1
2
4
1
1
5
1
2
2
3
6
4
4
weight
230
276
322
345
120
144
156
322
368
414
460
sets
1
1
2
5
1
1
2
5
1
1
5
6
5
weight
120
144
168
192
193
231
270
308
120
144
168
sets
1
1
2
2
3
2
weight
120
144
168
180
192
180
193
231
270
308
1
1
1
1
1
5
1
1
2
6
6
4
168
156
144
132
120
sets
1
1
2
5
1
1
2
6
5
1
2
3
4
weight
193
231
270
308
120
144
168
192
sets
1
2
4
5
5
2
2
4
6
3
weight
230
276
322
sets
1
1
2
5
1
1
2
3
3
weight
120
144
168
192
193
231
270
308
327
230
276
322
368
193
231
250
345
391
437
1
1
4
5
6
4
132
156
180
sets
1
1
2
5
1
1
1
2
2
2
2
2
1
1
1
1
1
1
2
4
6
4
weight
230
276
322
345
120
144
168
180
192
204
192
180
168
156
144
132
120
299
345
391
sets
1
1
2
5
1
1
2
6
5
1
1
4
6
weight
193
231
270
308
120
144
168
192
sets
1
1
2
5
weight
230
276
322
368
212
250
289
1
2
5
5
1
2
4
6
4
120
144
168
sets
1
1
2
2
2
2
1
1
2
2
4
5
1
1
5
3
weight
193
231
270
308
327
308
120
144
168
192
204
sets
1
1
2
6
1
1
2
3
3
1
1
4
6
4
weight
120
144
168
192
230
276
322
368
391
132
156
180
sets
1
1
2
5
1
weight
120
144
168
192
193
230
276
299
212
250
289
1
2
5
1
1
4
5
5
4
231
270
308
120
144
168
sets
1
1
2
4
5
6
1
1
1
3
3
6
5
weight
230
276
322
345
sets
1
1
2
5
1
1
2
5
1
1
4
5
6
5
weight
120
144
168
192
193
231
270
308
132
156
180
sets
1
1
2
5
1
1
1
2
weight
230
276
322
368
120
144
168
180
253
299
345
391
437
3
2
1
1
1
1
1
4
1
1
5
6
4
192
180
168
156
144
132
120
sets
1
1
2
5
1
1
2
5
4
1
1
5
5
5
weight
193
231
270
308
120
144
168
192
sets
1
2
4
5
1
1
2
6
6
3
weight
120
144
156
sets
1
1
2
2
2
2
1
weight
193
231
270
308
327
347
120
230
276
322
193
231
270
230
276
322
368
1
2
2
3
2
3
1
2
4
5
144
168
192
216
192
sets
1
1
2
2
3
2
1
1
1
1
1
2
2
4
5
6
3
weight
120
144
168
180
192
180
168
144
120
230
276
322
368
414
sets
1
1
2
5
1
1
2
5
1
1
4
5
6
weight
120
144
168
192
193
231
270
308
132
156
180
sets
1
2
5
6
5
weight
230
276
299
212
250
289
1
2
4
6
4
230
276
299
Sheiko
For more info follow my blog at www.Manhavenpro
week 1
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
55%
65%
75%
85%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
5
4
3
3
10
10
sets
1
1
2
4
1
1
2
5
5
1
1
2
4
5
5
%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
reps
5
4
3
2
3
3
3
3
5
5
4
10
10
sets
1
1
2
5
1
1
2
5
1
1
4
5
5
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
3
5
4
3
3
4
5
5
sets
1
1
2
5
1
1
2
6
5
5
5
reps
sets
50%
60%
70%
80%
5 Triceps
6 Back extension
3 day (Wednesday)
1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dip (weighted)
4 Leg press
6 day (Saturday)
2 Incline bench press

3 Lats
4 Deadlift off boxes
50%
60%
70%
75%
3
3
3
2
3
10
4
4
3
2
5
8
1
1
2
4
6
5
1
1
2
3
5
4
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
reps
5
4
3
3
5
4
3
3
5
5
4
10
8
5
sets
1
1
2
5
1
1
2
5
1
1
4
5
5
5
%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
75%
65%
55%
reps
3
3
3
2
6
5
4
3
2
1
3
5
7
10
4
10
sets
1
1
2
4
1
1
1
2
2
3
1
1
1
5
5
4
%
50%
60%
reps
5
4
sets
1
1
60%
70%
80%
90%
5 Squat (deep)
6 Abs
week 2
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Leg curl
3 day (Wednesday)
2 Bench press
3 Dumbbell fly
4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
70%
80%
50%
60%
70%
80%
3
2
5
4
3
2
10
6
6
6
8
8
2
5
1
1
2
5
5
1
1
4
5
4
%
50%
60%
70%
55%
65%
75%
85%
reps
5
4
3
4
4
3
3
10
10
8
sets
1
1
5
1
1
2
4
5
5
4
%
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
10
10
8
sets
1
1
2
4
1
1
2
5
1
1
1
5
5
5
4
%
50%
60%
70%
75%
50%
60%
70%
reps
3
3
3
2
5
4
3
sets
1
1
2
5
1
1
2
50%
60%
65%
5 Shoulders
6 Back extension
6 day (Saturday)
1 Narrow grip bench press
3 Triceps
4 Lats
5 Abs
week 3
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
2 Bench press
80%
60%
70%
80%
90%
3
3
3
3
2
5
8
6
1
1
2
3
5
4
%
55%
65%
75%
85%
50%
60%
70%
80%
90%
reps
5
4
3
2
5
4
3
2
1
10
5
4
3
2
5
sets
1
1
2
4
1
1
2
2
3
5
1
1
1
4
5
%
50%
60%
70%
80%
50%
60%
70%
reps
3
3
3
2
5
5
4
4
8
8
10
sets
1
1
2
5
1
1
4
5
5
5
4
%
55%
65%
75%
85%
50%
60%
70%
80%
90%
80%
reps
5
4
3
2
5
4
3
2
1
2
6
sets
1
1
2
5
1
1
2
2
3
2
5
4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
50%
60%
70%
80%

6 day (Saturday)
1 Deadlift
2 Bench press
3 Dip
4 Triceps
5 Leg extension
6 Abs
week 4
1 day (Monday)
1 Bench press
2 Squat
3 Dumbbell bench press
4 Dumbbell fly
5 Leg curl
3 day (Wednesday)
1 Deadlift
2 Bench press
10
8
5
5
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
75%
70%
65%
60%
55%
50%
reps
3
3
3
3
6
5
4
3
2
3
4
5
6
7
8
9
8
8
sets
1
1
2
5
1
1
1
2
3
1
1
1
1
1
1
1
4
4
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
5
4
3
2
5
4
3
3
10
10
4
10
sets
1
1
2
5
1
1
2
6
5
5
5
4
%
55%
65%
75%
85%
reps
3
3
3
3
4
8
5
5
sets
1
1
2
4
5
5
5
5
%
55%
65%
reps
5
4
sets
1
1
3 Dumbbell fly
4 Back extension
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Triceps
5 Squat (deep)
6 Abs
6 day (Saturday)
2 Incline bench press

3 Dip
5 Leg press
week 5
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
75%
85%
50%
60%
70%
80%
85%
50%
60%
70%
80%
3
2
5
4
3
2
2
5
4
3
3
10
10
8
2
4
1
1
2
3
3
1
1
1
4
5
5
4
%
50%
60%
70%
50%
60%
70%
80%
65%
75%
85%
95%
reps
3
3
2
5
4
3
3
3
3
3
2
4
8
sets
1
2
4
1
1
2
5
1
1
2
3
5
4
%
50%
60%
70%
80%
55%
65%
75%
85%
reps
5
4
3
3
5
4
3
2
10
5
5
4
6
5
sets
1
1
2
5
1
1
2
5
5
1
1
4
5
5
reps
3
3
3
3
sets
1
1
2
5
4 Dumbbell fly
5 Triceps
6 Back extension
3 day (Wednesday)
1 Deficit deadlift
2 Bench press
4 Squat (deep)
5 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
55%
65%
75%
5 Dumbbell bench press

6 day (Saturday)
1 Deadlift
%
50%
60%
70%
80%
2 Bench press
3 Triceps
4 Leg extension
5 Abs
50%
60%
70%
5
5
5
10
10
8
1
1
5
5
5
4

S in preparation period
weight
212
250
289
327
120
144
168
192
193
231
270
308
weight
132
156
180
204
230
276
322
368
120
144
168
weight
193
231
270
308
120
144
168
192
weight
230
276
322
345
276
322
368
414
weight
120
144
168
192
193
231
270
308
132
156
180
weight
230
276
322
345
120
144
168
180
192
204
180
156
132
weight
193
231
270
308
120
144
168
192
193
231
250
weight
120
144
168
253
299
345
391
weight
132
156
180
204
193
231
270
308
120
144
168
192
weight
230
276
322
345
120
144
168
192
276
322
368
414
weight
212
250
289
327
120
144
168
192
216
193
231
270
308
weight
230
276
322
368
120
144
168
weight
132
156
180
204
193
231
270
308
347
308
weight
230
276
322
368
120
144
168
192
204
192
180
168
156
144
132
120
weight
193
231
270
308
120
144
168
192
weight
253
299
345
391
weight
132
156
180
204
193
231
270
308
327
120
144
168
192
weight
230
276
322
120
144
168
192
299
345
391
437
weight
193
231
270
308
132
156
180
204
212
250
289
weight
230
276
322
368
120
144
168
week 1
1 day (Monday)
1
3
4
5
3 day (Wednesday)
1
3
4
5
5 day (Friday)
1
4
5
6 day (Saturday)
1
2
3
4
5
week 2
1 day (Monday)
1
4
5
3 day (Wednesday)
1
3
4
5 day (Friday)
1
3
4
5
6 day (Saturday)
1
2
3
4
5
week 3
1 day (Monday)
1
3
4
5
3 day (Wednesday)
1
3
4
5
5 day (Friday)
1
3
4
5
6
6 day (Saturday)
1
3
4
5
week 4
1 day (Monday)
1
3
4
5
3 day (Wednesday)
1
3
4
5
5 day (Friday)
1
3
4
5
6
6 day (Saturday)
1
3
4
Sheiko
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
Abs
Deadlift
Bench press
Dumbbell fly
%
50%
60%
70%
80%
50%
60%
70%
75%
80%
75%
70%
65%
60%
50%
50%
60%
70%
Good morning (standing)
Bench press
Squat
Bench press
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
Dumbbell fly
Abs
Deficit deadlift
Incline Bench press
Dip (with weights)
Deadlift off boxes
%
50%
60%
60%
70%
80%
90%
Bench press
Squat
Bench press
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
Dumbbell fly
Abs
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
%
50%
60%
65%
50%
60%
70%
80%
75%
70%
60%
50%
50%
60%
70%
80%
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
55%
65%
75%
50%
60%
70%
Abs
%
Press
Incline Bench press
Dip (with weights)
50%
60%
70%
75%
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
Abs
Deadlift
Bench press
%
50%
60%
70%
80%
50%
55%
60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%
50%
Dumbbell fly
50%
60%
70%
Squat
Bench press
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
50%
60%
65%
Dip (with weights)

Abs
Deficit deadlift
Bench press
Triceps
Deadlift off boxes
%
50%
60%
65%
50%
60%
65%
60%
70%
80%
85%
Squat
%
50%
60%
Bench press
70%
80%
50%
60%
70%
80%
85%
80%
Dip
Dumbbell fly
Abs
Deficit deadlift
Bench press
Dumbbell fly
Deadlift
%
50%
60%
70%
50%
60%
70%
75%
50%
60%
70%
80%
85%
Squat
Bench press
Dip
Dumbbell fly
Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
Abs
Press
%
50%
60%
70%
80%
Incline Bench press

Deadlift off boxes
60%
70%
80%
90%
reps
5
4
3
2
5
4
3
3
10
5
5
4
10
sets
1
2
2
5
1
1
2
6
5
1
1
5
3
weight
193
231
270
308
120
144
168
192
reps
4
4
3
3
6
5
4
3
2
3
4
6
8
10
10
4
4
4
5
sets
1
1
2
5
1
1
2
2
2
2
1
1
1
1
5
1
1
5
5
weight
reps
5
4
3
3
5
4
3
3
5
sets
1
1
2
5
1
1
2
6
1
weight
120
144
168
192
193
231
270
308
132
193
231
270
5
8
6
10
963
1848
1617
3080
5
4
6
18
5
5
20
963
1155
5390
276
322
368
120
144
168
180
192
180
168
156
144
120
6
5
8
6
4
6
4
6
8
10
230
276
322
5
4
6
15
5
4
6
18
963
924
1617
5544
5
4
3
10
10
1
5
5
3
156
180
reps
3
2
4
6
4
4
3
2
5
sets
2
4
6
5
1
2
2
4
5
weight
230
276
4
15
276
322
368
414
92
reps
5
4
3
3
2
5
4
3
3
4
4
4
10
10
sets
1
1
2
3
3
1
1
2
5
1
2
4
5
3
weight
120
144
168
192
204
193
231
270
308
132
156
180
reps
3
3
2
5
4
3
2
3
4
6
8
10
4
4
3
3
5
sets
1
2
4
1
1
2
3
2
1
1
1
5
1
1
2
5
5
weight
230
276
299
120
144
168
192
180
168
144
120
230
276
322
368
24063
150
5
4
6
9
6
5
4
6
15
963
924
1617
4620
4
8
16
5
4
6
6
6
4
6
8
reps
5
4
3
3
5
4
3
10
5
5
4
10
sets
1
1
2
5
1
1
5
5
1
1
4
3
weight
193
231
270
308
132
156
180
reps
5
4
8
4
4
3
2
5
sets
5
6
5
1
1
2
5
5
weight
193
231
270
5
4
6
15
963
924
1617
4620
5
4
15
5
5
16
963
1155
4312
86
22677
5
4
6
15
963
924
1617
4620
230
276
322
345
reps
5
4
3
3
5
4
3
3
10
5
5
5
10
sets
1
1
2
5
1
1
2
6
5
1
1
5
3
weight
193
231
270
308
120
144
168
192
reps
4
4
3
3
8
7
6
5
4
sets
1
1
2
5
1
1
1
1
1
weight
230
276
322
368
120
132
144
156
168
193
231
270
127
5
4
6
18
5
5
25
963
1155
6738
8
7
6
5
4
3
2
1
2
3
4
6
8
10
12
10
4
4
4
5
2
2
2
2
2
1
1
1
1
1
5
1
1
5
5
180
192
204
192
180
168
156
144
132
120
reps
5
4
3
3
2
5
4
3
3
10
6
6
6
6
10
sets
1
1
2
3
3
1
1
2
6
5
1
1
4
6
3
weight
193
231
270
308
327
120
144
168
192
reps
3
3
3
6
6
6
6
4
4
4
4
5
sets
1
2
4
1
1
5
5
1
2
2
4
5
weight
230
276
299
120
144
156
reps
5
4
sets
1
1
6
4
2
4
6
4
6
8
10
12
230
276
322
193
231
250
5
4
6
9
6
963
924
1617
2772
1964
5
4
6
18
6
6
24
1155
1386
6006
6
6
30
276
322
368
391
weight
193
231
131
33765
5
4
963
924
200
3
3
5
4
3
3
2
3
6
10
10
2
7
1
1
2
2
3
2
5
5
3
270
308
120
144
168
192
204
192
reps
3
3
2
5
5
5
4
10
4
4
3
3
2
5
sets
1
2
4
1
1
2
5
5
1
1
2
3
3
5
weight
230
276
322
120
144
168
180
reps
5
4
3
3
2
5
4
3
3
6
10
4
3
3
10
sets
1
1
2
3
3
1
1
2
6
5
5
1
1
5
5
weight
193
231
270
308
327
120
144
168
192
reps
4
4
3
2
5
sets
1
1
2
4
5
weight
230
276
322
368
6
21
1617
6468
5
4
6
6
6
6
5
5
10
20
230
276
322
368
391
212
250
289
5
4
6
9
6
963
924
1617
2772
1964
5
4
6
18
4
3
15
847
751
4331
4
4
4
3
3
5
6
1
1
2
4
5
276
322
368
414
88
24140
106
397
104643
583
600
576
1008
3456
4
4
6
15
0
1104
1932
5520
4
4
20
920
1104
6440
720
720
1344
1080
768
1080
672
936
1152
1200
600
576
1008
2880
660
624
2700
24360
6
8
1380
2208
4
8
6
8
1104
2576
2208
3312
97
29808
3
6
8
690
1656
2392
4
4
6
15
920
1104
1932
5520
600
576
1008
1728
1224
528
1248
2880
600
576
1008
1152
1080
672
864
960
660
624
2700
20688
4
4
6
10
920
1104
1932
3450
70
21620
4
4
6
15
920
1104
1932
5520
600
576
1008
3456
960
924
864
780
672
1080
768
408
768
1080
672
936
1152
1320
1440
4
4
20
920
1104
6440
3
6
12
690
1656
3588
4
8
8
16
1104
2576
2944
6256
114
36754
600
576
1008
3456
720
864
4680
31368
600
576
1008
1152
1224
1152
3
6
8
690
1656
2576
4
4
6
9
6
920
1104
1932
3312
2346
4
4
6
8
920
1104
1932
2944
600
720
1680
3600
600
576
1008
3456
4
4
6
12
1104
1288
2208
4968
17952
94
31004
94368
375
119186
Sheiko
For more info follow my blog at www.Manhavenpr
Monthly training plan #1 of Candidates to MS and CMS in competition period
week 1
1 day (Monday)
1 Squat
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
75%
reps
3
3
3
2
3
3
3
2
8
10
sets
1
2
2
3
1
1
2
3
4
3
%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
50%
60%
70%
80%
90%
95%-100%
reps
3
3
3
2
1
1
3
3
3
2
1
1
3
3
2
2
1
1
sets
1
1
2
2
1
2-3
1
1
2
2
1
2-3
1
1
2
1
1
2-3
3 Dumbbell fly
4 Abs
3 day (Wednesday)
1 Squat
2 Bench press
3 Deadlift
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
sets
3
1
3
1
3
2
2
6
3
1
3
1
3
2
3
6
8.00407407407329 5
55%
3
1
65%
3
1
75%
3
4
5
5
6 day (Saturday)

3 Dip (with weights)
%
50%
60%
70%
55%
65%
75%
85%
5 Abs
week 2
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
90%
80%
50%
60%
70%
5 Abs
3 day (Wednesday)
1 Deadlift
2 Bench press
3 Dumbbell fly
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

5 day (Friday)
1 Squat
%
50%
60%
reps
4
4
4
4
6
3
3
3
3
10
sets
1
1
4
6
5
1
1
2
4
5
reps
3
3
3
3
2
3
3
3
2
1
2
8
4
4
4
10
sets
1
1
2
3
3
1
1
2
2
2
2
4
1
1
4
3
reps
3
3
3
3
2
3
3
3
3
10
3
3
3
5
sets
1
1
2
3
3
1
1
2
5
5
1
1
4
5
reps
3
3
sets
1
1
2 Bench press
3 Dumbbell fly
4 Squat
5 Abs
6 day (Saturday)
1 Bench press
2 Dip
3 Deadlift
70%
80%
50%
60%
70%
80%
85%
3
3
3
3
3
2
1
8.00407407407329
55%
3
65%
3
75%
2
10
%
55%
65%
75%
reps
3
3
3
4
3
3
3
2
5
sets
1
2
5
5
1
1
2
6
5
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%
reps
3
3
3
2
1
3
3
3
2
3
3
2
8
4
sets
1
1
2
2
2
1
1
2
5
1
1
4
4
5
%
50%
60%
70%
80%
reps
3
3
3
3
8
3
3
2
2
sets
1
2
2
6
4
1
1
2
5
50%
60%
70%
80%

week 3
1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly
3 day (Wednesday)
1 Bench press
2 Dumbbell fly
3 Deadlift
2
5
1
1
2
2
3
5
1
1
4
3
50%
60%
70%
80%
4 Abs
5 day (Friday)
1 Squat
2 Bench press
3 Dumbbell fly
4 Squat
reps
3
3
3
2
1
3
3
3
2
8
3
3
3
4
sets
1
1
2
2
2
1
1
2
5
4
1
1
4
4
reps
3
4
3
3
3
3
8
sets
5
5
1
2
2
4
4
%
50%
60%
70%
80%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
2
6
4
sets
1
2
2
4
1
1
2
5
4
4
%
50%
60%
70%
80%
reps
3
3
3
2
6
3
2
2
2
8
sets
1
2
2
4
3
1
2
2
4
3
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
55%
65%
75%

6 day (Saturday)
%
2 Dip
3 Deadlift
50%
60%
70%
75%
4 Abs
week 4
1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly
3 day (Wednesday)
1 Bench press
2 Dumbbell fly
3 Deadlift
4 Abs
50%
60%
70%
75%
5 day (Friday)
1 Squat
2 Bench press
%
50%
60%
70%
75%
50%
60%
70%
80%
reps
3
3
3
2
3
3
3
2
6
4
sets
1
1
2
3
1
1
2
4
3
4
%
50%
60%
70%
50%
60%
70%
75%
reps
3
3
2
3
3
2
1
8
sets
1
2
3
1
2
2
2
2
%
50%
60%
70%
50%
60%
70%
reps
3
3
2
3
3
2
sets
1
2
3
1
2
3
3 Dumbbell fly
6 day (Saturday)
Rest
week 5
1 day (Monday)
1 Deadlift
2 Bench press
3 Abs
3 day (Wednesday)
1 Squat
2 Bench press
5-6-7 day
Competition

S in competition period
weight
193
231
270
289
120
144
168
180
weight
193
231
270
308
347
365.75-385
120
144
168
192
216
228-240
230
276
322
368
414
437-460
weight
193
231
270
308
120
144
168
192
212
250
289
3
6
6
6
3
3
6
4
1
2
577.5
1386
1617
1732.5
3
3
6
6
360
432
1008
1080
3
3
6
4
1
2
360
432
1008
768
216
456
577.5
693
1617
1232
346.5
731.5
3
3
4
2
1
2
3
3
6
12
577.5
693
1617
3696
3
3
6
18
3
3
12
635.25
750.75
3465
360
432
1008
3456
690
828
1288
736
414
874
weight
230
276
322
4
4
16
920
1104
5152
253
299
345
391
3
3
6
12
759
897
2070
4692
874
3
3
6
9
6
690
828
1932
3312
2346
3
3
12
759
897
4140
weight
193
231
270
308
327
120
144
168
192
216
192
193
231
270
731.5
3
3
6
9
6
577.5
693
1617
2772
1963.5
4
4
16
456
3
3
6
4
2
4
360
432
1008
768
432
768
770
924
4312
weight
230
276
322
368
391
120
144
168
192
3
3
6
15
253
299
345
weight
193
231
3
3
577.5
693
360
432
1008
2880
270
308
120
144
168
192
204
6
15
212
250
289
3
3
8
1617
4620
3
3
6
4
3
360
432
1008
768
612
3
6
15
396
936
2700
635.25
750.75
2310
weight
132
156
180
230
276
322
368
0
weight
120
144
168
192
204
193
231
270
308
132
156
180
weight
120
144
168
192
230
276
322
368
3
3
6
10
3
3
6
4
2
360
432
1008
768
408
3
3
8
396
468
1440
3
6
6
18
360
864
1008
3456
3
3
6
12
690
828
1932
4416
3
3
4
10
690
828
1288
3680
577.5
693
1617
3080
weight
193
231
270
308
327
120
144
168
192
212
250
289
3
3
6
4
2
577.5
693
1617
1232
654.5
3
3
6
10
3
3
12
360
432
1008
1920
635.25
750.75
3465
weight
230
276
322
345
weight
193
231
270
308
120
144
168
192
weight
120
144
168
192
230
276
322
345
###
###
3
6
6
8
577.5
1386
1617
2464
###
###
3
3
6
10
360
432
1008
1920
3
6
6
8
360
864
1008
1536
3
6
6
12
690
1656
1932
4140
###
###
3
4
4
8
690
1104
1288
2760
weight
193
231
270
289
120
144
168
192
3
3
6
6
577.5
693
1617
1732.5
weight
230
276
322
120
144
168
180
weight
193
231
270
120
144
168
3
6
6
3
3
6
8
360
432
1008
1536
3
6
4
2
360
864
672
360
3
6
6
360
864
1008
3
6
6
690
1656
1932
577.5
1386
1617
###
###
###
###
###
###
0:00:00
0:00:00
0:00:00
0:00:00
0:00:00
0:00:00
WEEK 1
DAY 1 (MON)
reps
sets
FULL
Partial
Raw
5
4
1
1
55%
65%
178.8
211.3
0.0
0.0
178.8
211.3
3
2
5
4
3
3
5
4
3
2
10
10
2
4
1
1
2
5
1
1
1
4
5
4
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%
243.8
276.3
142.5
171.0
199.5
228.0
162.5
195.0
227.5
260.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
243.8
276.3
142.5
171.0
199.5
228.0
162.5
195.0
227.5
260.0
Dead on box
reps
3
sets
1
%
50%
FULL
192.5
Partial
0.0
Raw
192.5
2
4
5
5
5
4
60%
70%
231.0
269.5
0.0
0.0
231.0
269.5
Bench Press
Floor Press
Lat Pull down
Abs
3
2
4
3
6
10
reps
3
3
3
3
2
5
4
3
2
10
4
8
sets
1
1
2
2
4
1
1
2
5
5
5
4
%
50%
60%
70%
80%
85%
55%
65%
75%
85%
FULL
192.5
231.0
269.5
308.0
327.3
156.8
185.3
213.8
242.3
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
308.0
327.3
156.8
185.3
213.8
242.3
Squat
Bench Press
Squat
Dumbbell fly
Inc. DB press
DAY 2 (TUES)
DAY 3 (WED)
Deadlift
Bench Press
Dumbbell fly
Squat with Bands
Good Mornings
WEEK 2
DAY 1 (MON)
reps
5
4
3
2
sets
1
1
2
2
%
50%
60%
70%
80%
FULL
142.5
171.0
199.5
228.0
Partial
0.0
0.0
0.0
0.0
Raw
142.5
171.0
199.5
228.0
1
5
3
1
90%
50%
256.5
162.5
0.0
0.0
256.5
162.5
4
3
2
5
4
3
2
10
5
1
1
4
1
1
1
4
5
5
65%
75%
85%
55%
65%
75%
85%
211.3
243.8
276.3
156.8
185.3
213.8
242.3
0.0
0.0
0.0
0.0
0.0
0.0
0.0
211.3
243.8
276.3
156.8
185.3
213.8
242.3
sets
1
2
5
6
%
55%
65%
75%
FULL
211.8
250.3
288.8
Partial
0.0
0.0
0.0
Raw
211.8
250.3
288.8
Incline Bench
reps
3
2
1
4
Floor Press
Lat Pull Down
Abs
3
6
8
5
5
4
reps
3
3
3
2
1
5
4
3
3
10
4
sets
1
1
2
2
3
1
2
2
5
5
1
%
50%
60%
70%
80%
90%
50%
60%
70%
80%
FULL
192.5
231.0
269.5
308.0
346.5
142.5
171.0
199.5
228.0
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
308.0
346.5
142.5
171.0
199.5
228.0
65%
250.3
0.0
250.3
Bench Press
Squat
Bench Press
Dumbbell fly
Good Mornings
DAY 2 (TUES)
Dead on Box
DAY 3 (WED)
Deadlifts
Bench Press
Dumbbell fly
Rev Band DL
Good Mornings
4
4
8
2
4
4
75%
85%
288.8
327.3
0.0
0.0
288.8
327.3
reps
5
4
3
sets
1
1
2
%
55%
65%
75%
FULL
178.8
211.3
243.8
Partial
0.0
0.0
0.0
Raw
178.8
211.3
243.8
2
5
4
3
5
1
1
2
85%
50%
60%
70%
276.3
142.5
171.0
199.5
0.0
0.0
0.0
0.0
276.3
142.5
171.0
199.5
3
5
4
3
3
10
8
6
1
1
1
4
5
4
80%
50%
60%
70%
80%
228.0
162.5
195.0
227.5
260.0
0.0
0.0
0.0
0.0
0.0
228.0
162.5
195.0
227.5
260.0
reps
3
3
2
5
sets
2
2
6
1
%
50%
60%
65%
55%
FULL
192.5
231.0
250.3
156.8
Partial
0.0
0.0
0.0
0.0
Raw
192.5
231.0
250.3
156.8
4
3
3
4
5
2
4
5
5
5
65%
75%
185.3
213.8
0.0
0.0
185.3
213.8
reps
3
3
3
3
5
4
3
3
3
sets
1
1
2
4
1
1
2
2
1
%
50%
60%
70%
75%
50%
60%
70%
80%
50%
FULL
192.5
231.0
269.5
288.8
142.5
171.0
199.5
228.0
192.5
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
288.8
142.5
171.0
199.5
228.0
192.5
WEEK 3
DAY 1 (MON)
Squat
Bench Press
Squat
Dumbbell fly
Good Mornings
DAY 2 (TUES)
Dead on box
Bench Press
Floor Press
Squat with Bands
Good Mornings
DAY 3 (WED)
Dead to knees
Bench Press
Deadlift
3
3
3
4
5
1
1
5
5
5
60%
70%
80%
231.0
269.5
308.0
0.0
0.0
0.0
231.0
269.5
308.0
Bench Press
reps
5
4
3
2
5
sets
1
1
2
4
1
%
55%
65%
75%
85%
50%
FULL
178.8
211.3
243.8
276.3
142.5
Partial
0.0
0.0
0.0
0.0
0.0
Raw
178.8
211.3
243.8
276.3
142.5
1
2
6
5
60%
70%
80%
171.0
199.5
228.0
0.0
0.0
0.0
171.0
199.5
228.0
Dumbbell fly
4
3
3
10
5
4
3
3
8
1
2
1
4
5
50%
60%
70%
80%
162.5
195.0
227.5
260.0
0.0
0.0
0.0
0.0
162.5
195.0
227.5
260.0
reps
3
3
2
1
2
5
8
sets
1
1
2
3
6
5
3
%
50%
60%
70%
75%
FULL
192.5
231.0
269.5
288.8
Partial
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
288.8
reps
3
3
3
3
2
5
4
3
3
sets
1
1
2
2
4
1
1
2
2
%
50%
60%
70%
80%
85%
50%
60%
70%
80%
FULL
192.5
231.0
269.5
308.0
327.3
142.5
171.0
199.5
228.0
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
308.0
327.3
142.5
171.0
199.5
228.0
Incline Bench
Good Mornings
WEEK 4
DAY 1 (MON)
Squat
Squat
Good Mornings
DAY 2 (TUES)
Dead on box
Floor Press
Lat Pull Down
Abs
DAY 3 (WED)
Deadlift
Bench Press
2
3
3
3
3
2
2
2
1
1
2
2
2
2
90%
65%
75%
85%
95%
105%
256.5
250.3
288.8
327.3
365.8
404.3
0.0
0.0
0.0
0.0
0.0
0.0
256.5
250.3
288.8
327.3
365.8
404.3
reps
5
4
3
2
5
4
3
3
sets
1
1
2
4
1
1
2
6
%
55%
65%
75%
85%
50%
60%
70%
80%
FULL
178.8
211.3
243.8
276.3
142.5
171.0
199.5
228.0
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
178.8
211.3
243.8
276.3
142.5
171.0
199.5
228.0
Dumbbell fly
10
Squat
5
4
3
2
5
10
1
1
1
4
5
4
50%
60%
70%
80%
162.5
195.0
227.5
260.0
0.0
0.0
0.0
0.0
162.5
195.0
227.5
260.0
reps
3
3
2
3
3
3
6
8
sets
1
2
5
1
2
5
5
4
%
50%
60%
70%
55%
65%
75%
FULL
192.5
231.0
269.5
156.8
185.3
213.8
Partial
0.0
0.0
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
156.8
185.3
213.8
reps
sets
FULL
Partial
Raw
3
3
3
2
5
4
3
1
1
2
4
1
1
2
55%
65%
75%
85%
50%
60%
70%
211.8
250.3
288.8
327.3
142.5
171.0
199.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
211.8
250.3
288.8
327.3
142.5
171.0
199.5
Rev Band DL
Good Mornings
WEEK 5
DAY 1 (MON)
Squat
Bench Press
Good Mornings
Abs
DAY 2 (TUES)
Dead on box
Bench Press
Lat Pull Down

Good Mornings
DAY 3 (WED)
Deadlift
Bench Press
Dumbbell fly
Rev Band DL
Abs
3
2
10
3
3
3
3
2
8
2
4
5
1
1
2
2
3
4
80%
85%
228.0
242.3
0.0
0.0
228.0
242.3
60%
70%
80%
90%
100%
231.0
269.5
308.0
346.5
385.0
0.0
0.0
0.0
0.0
0.0
231.0
269.5
308.0
346.5
385.0
Full gear Partial gear/Partial ROM Raw Maxes

Squat
bench
deadlift
325
285
385
0
0
0
325
285
385
CHANGE ONLY THIS BOX!!!!!!!

DAY 4 (FRI)
Squat
Bench Press
Squat
Triceps
Abs
reps
5
4
3
3
5
4
3
3
5
5
sets
1
1
2
5
1
1
2
6
1
1
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
FULL
162.5
195.0
227.5
260.0
142.5
171.0
199.5
228.0
178.8
211.3
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
162.5
195.0
227.5
260.0
142.5
171.0
199.5
228.0
178.8
211.3
4
10
10
4
5
3
75%
243.8
0.0
243.8
reps
3
3
3
2
sets
1
1
2
5
%
50%
60%
70%
80%
FULL
192.5
231.0
269.5
308.0
Partial
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
308.0
5
5
4
3
3
3
3
3
4
8
1
1
5
5
1
1
2
4
5
3
55%
65%
75%
156.8
185.3
213.8
0.0
0.0
0.0
156.8
185.3
213.8
65%
75%
85%
95%
250.3
288.8
327.3
365.8
0.0
0.0
0.0
0.0
250.3
288.8
327.3
365.8
DAY 5 (SAT)
Dead to Knees
Bench Press
Floor Press
Rev Band DL
Leg Press
Abs
0
Squat
325
0
325.0
bench
285
0
285.0
deadlift
385
0
385.0
DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Bench Press
reps
5
4
3
2
1
2
5
sets
1
1
2
2
3
2
1
%
50%
60%
70%
80%
90%
80%
50%
FULL
162.5
195.0
227.5
260.0
292.5
260.0
142.5
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
162.5
195.0
227.5
260.0
292.5
260.0
142.5
1
2
6
6
5
3
60%
70%
80%
171.0
199.5
228.0
0.0
0.0
0.0
171.0
199.5
228.0
Floor Press
Dumbbell fly
Abs
4
3
2
2
10
8
reps
3
sets
1
%
55%
FULL
211.8
Partial
0.0
Raw
211.8
3
3
2
4
4
4
10
4
4
5
1
2
5
1
1
5
5
1
4
5
65%
75%
85%
55%
65%
75%
250.3
288.8
327.3
156.8
185.3
213.8
0.0
0.0
0.0
0.0
0.0
0.0
250.3
288.8
327.3
156.8
185.3
213.8
50%
60%
192.5
231.0
0.0
0.0
192.5
231.0
Squat
DAY 5 (SAT)
Deadlift
Bench Press
Triceps
Deadlift
Good Mornings
0
Squat
325
0
325.0
bench
285
0
285.0
deadlift
385
0
385.0
DAY 4 (FRI)
Squat
Bench Press
Dumbbell fly
Lat Pull Down
Good Mornings
reps
5
5
5
4
5
sets
1
1
1
4
1
%
50%
60%
70%
75%
50%
FULL
162.5
195.0
227.5
243.8
142.5
Partial
0.0
0.0
0.0
0.0
0.0
Raw
162.5
195.0
227.5
243.8
142.5
4
3
3
10
5
8
1
2
7
5
5
4
60%
70%
80%
171.0
199.5
228.0
0.0
0.0
0.0
171.0
199.5
228.0
reps
3
3
3
sets
1
1
2
%
50%
60%
70%
FULL
192.5
231.0
269.5
Partial
0.0
0.0
0.0
Raw
192.5
231.0
269.5
3
2
5
5
4
4
7
4
4
10
4
2
4
1
2
5
1
1
2
4
5
5
80%
85%
55%
65%
75%
60%
70%
80%
90%
308.0
327.3
156.8
185.3
213.8
231.0
269.5
308.0
346.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
308.0
327.3
156.8
185.3
213.8
231.0
269.5
308.0
346.5
DAY 5 (SAT)
Deadlift
Bench Press
Rev Band DL
Triceps
Squats with Bands
0
Squat
325
0
325.0
bench
285
0
285.0
deadlift
385
0
385.0
DAY 4 (FRI)
Squat
Bench Press
Dumbbell fly
Abs
reps
5
4
3
sets
1
1
2
%
50%
60%
70%
FULL
162.5
195.0
227.5
Partial
0.0
0.0
0.0
Raw
162.5
195.0
227.5
3
5
4
3
3
2
3
10
8
6
1
1
2
2
3
3
5
4
80%
50%
60%
70%
80%
85%
80%
260.0
142.5
171.0
199.5
228.0
242.3
228.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
260.0
142.5
171.0
199.5
228.0
242.3
228.0
reps
3
3
3
2
3
5
4
4
4
sets
1
1
2
5
5
6
1
1
4
%
50%
60%
70%
80%
FULL
192.5
231.0
269.5
308.0
Partial
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
308.0
50%
60%
65%
192.5
231.0
250.3
0.0
0.0
0.0
192.5
231.0
250.3
DAY 5 (SAT)
Dead to Knees
Floor Press
Dumbell OHP
Deadlift
Leg Press
0
Squat
325
0
325.0
bench
285
0
285.0
deadlift
385
0
385.0

DAY 4 (FRI)
Bench Press
Squat
Bench Press
Dumbbell fly
Leg Presses
reps
5
4
3
3
sets
1
1
2
5
%
50%
60%
70%
80%
FULL
142.5
171.0
199.5
228.0
Partial
0.0
0.0
0.0
0.0
Raw
142.5
171.0
199.5
228.0
5
4
3
3
5
5
5
10
10
1
1
2
6
1
1
4
5
5
50%
60%
70%
80%
50%
60%
70%
162.5
195.0
227.5
260.0
142.5
171.0
199.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
162.5
195.0
227.5
260.0
142.5
171.0
199.5
reps
3
3
3
2
sets
1
1
2
6
%
50%
60%
70%
80%
FULL
192.5
231.0
269.5
308.0
Partial
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
308.0
DAY 5 (SAT)
Deadlift
Incline Bench
Floor Press
Triceps
3
2
10
5
5
5
WEEK 1
DAY 1 (MON)
reps sets
Squat
Bench Press
Dumbbell fly
Triceps
Good morning (Standing)
3
3
3
2
1
3
3
3
2
1
10
8
8
1
1
2
2
3
1
1
2
2
3
5
5
4
FULL
50%
162.5
60%
195.0
70%
227.5
80%
260.0
90%-95% 292.5 - 308.75
50%
142.5
60%
171.0
70%
199.5
80%
228.0
90%-95% 256.5 - 270.75
Partial
Raw
0.0
0.0
0.0
0.0
0-0
0.0
0.0
0.0
0.0
0-0
162.5
195.0
227.5
260.0
292.5 - 308.75
142.5
171.0
199.5
228.0
256.5 - 270.75
Partial
0.0
0.0
0.0
0.0
0-0
0.0
0.0
0.0
0.0
0
0
0
Raw
192.5
231.0
269.5
308.0
346.5 - 365.75
142.5
171.0
199.5
228.0
250.25
288.75
327.25
DAY 2 (TUES)
REST!
DAY 3 (WED)
Deadlift
Bench Press
Dead to Knees
Abs
WEEK 2
DAY 1 (MON)
reps sets
%
FULL
3
1
50%
192.5
3
1
60%
231.0
3
2
70%
269.5
2
2
80%
308.0
1
3 90%-95% 346.5 - 365.75
3
1
50%
142.5
3
1
60%
171.0
3
1
70%
199.5
3
6
80%
228.0
3
1
65%
250.25
3
2
75%
288.75
3
4
85%
327.25
8
3
Bench Press
Squat
Bench Press
Dumbbell fly
Good Mornings (sitting)
reps sets
3
1
3
1
3
2
2
4
3
1
3
1
3
2
2
3
3
2
3
1
3
1
3
1
3
4
8
4
8
3
%
55%
65%
75%
85%
55%
65%
75%
85%
80%
50%
60%
70%
80%
FULL
156.8
185.3
213.8
242.3
178.8
211.3
243.8
276.3
260.0
142.5
171
199.5
228
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0
0
0
0
Raw
156.8
185.3
213.8
242.3
178.8
211.3
243.8
276.3
260.0
142.5
171
199.5
228
reps sets
3
1
3
1
3
2
3
6
3
1
3
2
3
2
3
3
2
3
3
2
2
5
8
3
%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
FULL
142.5
171.0
199.5
228.0
192.5
231.0
269.5
308.0
327.3
308.0
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
142.5
171.0
199.5
228.0
192.5
231.0
269.5
308.0
327.3
308.0
reps sets
3
1
3
1
3
2
%
50%
60%
70%
FULL
162.5
195.0
227.5
Partial
0.0
0.0
0.0
Raw
162.5
195.0
227.5
DAY 2 (TUES)
REST!
DAY 3 (WED)
Bench Press
Deadlifts
Floor Press
Abs
WEEK 3
DAY 1 (MON)
Squat
Dumbbell fly
2
1
2
3
3
3
3
8
2
3
2
1
1
2
6
4
Leg Press
4
8
4
3
Bench Press
80%
85%
80%
50%
60%
70%
80%
260.0
276.3
260.0
142.5
171.0
199.5
228.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
260.0
276.3
260.0
142.5
171.0
199.5
228.0
reps sets
3
1
3
1
3
2
3
2
2
2
3
3
3
1
3
1
3
2
2
2
1
3
2
3
2
4
8
3
%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
85%
80%
FULL
142.5
171.0
199.5
228.0
242.3
228.0
192.5
231.0
269.5
308.0
327.3
308.0
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
142.5
171.0
199.5
228.0
242.3
228.0
192.5
231.0
269.5
308.0
327.3
308.0
reps sets
3
1
3
1
3
2
2
5
3
1
%
50%
60%
70%
80%
50%
FULL
162.5
195.0
227.5
260.0
142.5
Partial
0.0
0.0
0.0
0.0
0.0
Raw
162.5
195.0
227.5
260.0
142.5
60%
70%
80%
171.0
199.5
228.0
0.0
0.0
0.0
171.0
199.5
228.0
DAY 2 (TUES)
REST
DAY 3 (WED)
Bench Press
Deadlifts
Floor Press
Abs
WEEK 4
DAY 1 (MON)
Squat
Bench Press
3
3
3
1
2
5
Dumbbell fly
Good Mornings
6
4
3
4
DAY 2 (TUES)
REST
DAY 3 (WED)
Bench Press
Dumbbell fly
Deadlifts
Abs
reps sets
3
1
3
1
3
2
8
3
3
3
2
8
2
5
4
1
1
2
4
3
%
50%
60%
FULL
142.5
171.0
Partial
0.0
0.0
Raw
142.5
171.0
70%
80%
199.5
228.0
0.0
0.0
199.5
228.0
50%
60%
70%
75%
192.5
231.0
269.5
288.8
0.0
0.0
0.0
0.0
192.5
231.0
269.5
288.8
%
50%
FULL
142.5
Partial
0.0
Raw
142.5
WEEK 5
DAY 1 (MON)
Bench Press
Deadlifts
Good Mornings
reps sets
3
1
3
2
1
1
2
3
60%
70%
75%
171.0
199.5
213.8
0.0
0.0
0.0
171.0
199.5
213.8
3
3
1
2
50%
60%
192.5
231.0
0.0
0.0
192.5
231.0
2
5
4
3
70%
269.5
0.0
269.5
%
50%
60%
70%
50%
FULL
162.5
195.0
227.5
142.5
Partial
0.0
0.0
0.0
0.0
Raw
162.5
195.0
227.5
142.5
DAY 2 (TUES)
REST
DAY 3 (WED)
Squat
Bench Press
reps sets
3
1
3
2
2
3
3
1
3
2
2
3
60%
70%
171.0
199.5
0.0
0.0
171.0
199.5
0
Full gear
Squat
325
bench
deadlift
285
385
Partial gear/Partial ROM

0
Raw Maxes
325
0
0
285
385
450

DAY 4 (FRI)
Squat
Bench Press
Floor Press
Dumbbell fly
reps sets
3
1
3
1
3
2
2
6
3
1
3
1
3
2
2
3
3
2
3
5
8
4
8
%
50%
60%
70%
80%
55%
65%
75%
85%
80%
FULL
162.5
195.0
227.5
260.0
156.8
185.3
213.8
242.3
228.0
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
162.5
195.0
227.5
260.0
156.8
185.3
213.8
242.3
228.0
%
50%
60%
70%
50%
60%
70%
80%
FULL
192.5
231.0
269.5
142.5
171.0
199.5
228.0
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
192.5
231.0
269.5
142.5
171.0
199.5
228.0
50%
60%
70%
80%
192.5
231.0
269.5
308.0
0.0
0.0
0.0
0.0
192.5
231.0
269.5
308.0

0
Raw Maxes
325
0
0
285
385
DAY 5 (SAT)
Deads on blocks
Bench Press
Dumbbell fly
Deadlifts
Abs
reps sets
3
1
3
2
2
4
3
1
3
1
3
2
2
5
8
4
3
1
3
1
3
2
2
5
8
3
0
Full gear
Squat
325
bench
deadlift
285
385
DAY 4 (FRI)
Bench Press
Squat
Bench Press
Dumbbell fly
reps sets
3
1
3
1
3
2
2
5
3
1
3
1
3
2
3
5
3
1
3
1
3
4
8
4
5
4
%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
FULL
142.5
171.0
199.5
228.0
162.5
195.0
227.5
260.0
156.8
185.3
213.8
Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Raw
142.5
171.0
199.5
228.0
162.5
195.0
227.5
260.0
156.8
185.3
213.8
reps sets
FULL
Partial
Raw
1
1
2
5
5
5
4
3
50%
60%
70%
80%
192.5
231.0
269.5
308.0
0.0
0.0
0.0
0.0
192.5
231.0
269.5
308.0
Full gear
Raw Maxes
Squat
325
325
bench
deadlift
285
385
0
0
285
385
DAY 5 (SAT)
Deadlift
Incline Dumbell Press

Floor Press
Leg Press
Abs
3
3
3
3
3
3
4
8
DAY 4 (FRI)
Squat
reps sets
3
1
3
1
3
2
%
50%
60%
70%
FULL
162.5
195.0
227.5
Partial
0.0
0.0
0.0
Raw
162.5
195.0
227.5
Bench Press
Dumbbell fly
Good Mornings (standing)
2
3
3
3
2
10
4
5
1
1
2
5
5
4
80%
50%
60%
70%
80%
260.0
142.5
171.0
199.5
228.0
0.0
0.0
0.0
0.0
0.0
260.0
142.5
171.0
199.5
228.0
FULL
Partial
Raw
DAY 5 (SAT)
reps sets
Deadlift
Bench Press
Rev Band DL
Good mornings (sitting)

Abs
3
3
1
1
50%
60%
192.5
231.0
0.0
0.0
192.5
231.0
3
2
3
3
3
4
4
4
4
6
8
2
5
1
1
4
1
1
2
4
4
3
70%
80%
55%
65%
75%
60%
70%
80%
90%
269.5
308.0
156.8
185.3
213.8
231.0
269.5
308.0
346.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
269.5
308.0
156.8
185.3
213.8
231.0
269.5
308.0
346.5

0
Raw Maxes
325
0
0
285
385
0
Full gear
Squat
325
bench
deadlift
285
385
DAY 4 (FRI)
reps sets
FULL
Partial
Raw
Squat
Bench Press
Good Mornings (standing)
3
3
3
1
1
2
50%
60%
70%
162.5
195.0
227.5
0.0
0.0
0.0
162.5
195.0
227.5
2
3
3
5
1
1
75%
50%
60%
243.8
142.5
171.0
0.0
0.0
0.0
243.8
142.5
171.0
3
2
1
6
2
2
3
3
70%
75%
80%
199.5
213.8
228.0
0.0
0.0
0.0
199.5
213.8
228.0

0
0
0
Raw Maxes
325
285
385
DAY 5 (SAT)
REST
0
Full gear
Squat
325
bench
285
deadlift 385

DAY 4 (FRI)
REST
DAY 5 (SAT)
CONTEST!!!!
130
Pre Russian Squat Routine
Day
Week 1
Monday
Wednesday
Friday
%
70
70
70
Weight
91
91
91
Sets
5
5
5
Reps
3
5
3
Week 2
Monday
Wednesday
Friday
75
70
70
97.5
91
91
3
5
5
3
3
5
Week 3
Monday
Wednesday
Friday
75
80
70
97.5
104
91
5
3
5
3
3
5
Week 4
Monday
Wednesday
Friday
85
98
90
110.5
127.4
117
5
3
3
3
3
3
Week 5
Monday
Wednesday
Friday
70
70
105
91
91
136.5
5
5
1
3
3
1
235
Enter New Max Squat
Russian Squat Routine
Day
Week 1
Monday
Wednesday
Friday
Weight
Sets
80
188
80
188
80
188
6
6
6
2
3
2
Week 2
Monday
Wednesday
Friday
80
80
80
188
188
188
6
6
6
4
2
5
Week 3
Monday
Wednesday
Friday
80
80
80
188
188
188
6
6
6
2
6
2
Week 4
Monday
Wednesday
Friday
85
80
90
199.75
188
211.5
5
6
4
5
2
4
Reps
Week 5
Monday
Wednesday
Friday
80
95
80
188
223.25
188
6
3
6
2
3
2
Week 6
Monday
Wednesday
Friday
100
80
105
235
188
246.75
2
6
1
2
2
1
ww.Manhavenproject.com
Max Squat
180
Base Mesocycle
%
Week 1
Weight
Monday
Wednesday
Friday
Saturday
Reps
Sets
70
75
80
85
126
135
144
153
9
7
5
4
4
5
7
10
20
20
20
20
146
155
164
173
9
7
5
4
4
5
7
10
10
10
10
10
156
165
174
183
9
7
5
4
4
5
7
10
ADD
Week 2
Monday
Wednesday
Friday
Saturday
Week 3
Monday
Wednesday
Friday
Saturday
ADD
180
Max Squat
Intense Phase
Week 1
Monday
Wednesday
Saturday
Weight
65
75
85
85
60
70
80
90
85
65
70
80
117
135
153
153
108
126
144
162
153
117
126
144
Reps
Sets
3
4
3
5
3
4
4
3
2
4
4
5
1
1
4
1
1
1
1
1
5
1
1
4
Week 2
Monday
Wednesda
Saturday
60
70
80
90
90
65
75
85
90
95
65
75
85
90
Weight
Reps
108
126
144
162
162
117
135
153
162
171
117
135
153
162
Sets
4
4
4
3
2
3
3
3
3
3
3
3
4
4
1
1
1
1
4
1
1
1
3
1
1
1
5
1
Week 3
Monday
Wednesda
Saturday
Weight
60
70
80
90
60
70
80
95
65
75
85
95
108
126
144
162
108
126
144
171
117
135
153
171
Reps
Sets
3
3
3
5
3
3
3
2
3
3
4
4
1
1
1
5
1
1
1
3
1
1
1
5
Week 4
Monday
Wednesda
Saturday
Weight
70
80
90
70
80
95
75
90
80
126
144
162
126
144
171
135
162
144
Reps
Sets
3
3
5
3
3
4
3
4
3
1
1
5
1
1
3
1
1
4
squat
150 MAX DEADLIFT

Week
270
Working Set % Weight

Reps
1
75
202.5
2
80
216
3
85
229.5
4
90
243
5
80
216 3x3
6
85
229.5
7
90
243
8
95
256.5
9
97.5
263.25
10
100
270
11 meet day
2
2
2
2
2
2
2
1
1
ASSISTANCE WORK
WEEKS 1-4: Work through the following exercises in a circuit format. Resting 90 seconds between each exercise (DO NOT SU
1.) Stiff Leg Deadlifts
2.) Bent Over Rows
3.) Underhand Grip Lat Pulldowns
4.) Arched Back Good Mornings
WEEKS 5-6: You will do the following exercises for 3 sets of 5. (DO NOT CIRCUIT, Do one exercise finish all your sets and mo
1.) Power Shrugs
2.) Stiff Leg Deadlifts
3.) Bent Over Rows
4.) Underhand Grip Lat Pulldowns
5.) Good Mornings
Now here is where it gets tricky. In the following table you will see what percentage to use on Power Shrugs ONLY. Do sets/rep
WEEK 5: Power Shrugs (60%) of Dead max
WEEKS 7-8: Now here is where the volume will drop and you will start to drop the number of sets you do for each exercise on
Week 7--2 sets of each exercise

Week 8--2 sets of each exercise
WEEKs 9-10: Now we drop most of the assistance to start to rest up for meet by reducing the volume of work done. Follow the
Week 9
2 sets of Shrugs(75%)
2 sets of St Leg Deads
Week 10
NO ASSISTANCE
Speed Set %
Weight
60
65
70
75
65
70
75
70
70
60
Sets
162
175.5
189
202.5
175.5
189
202.5
189
189
162
Reps
8
8
6
5
4
4
4
4
2
2
N/A
Rest
3 90s
3 90s
3 90-120s
3 90-120s
3 120s
3 120s
3 120s
3 120s
3 Rest as Needed
3 Rest as Needed
N/A
nds between each exercise (DO NOT SUPER SET). Do 8 reps and rest 2-3 minutes between the end of the circuit and beginning of the circ
one exercise finish all your sets and move on to next exercise. Rest 90-120 sec between sets.)
use on Power Shrugs ONLY. Do sets/reps as prescribed in table above for weeks 5-6.
%
Weight
60
65
70
75
75
162
175.5
189
202.5
202.5
mber of sets you do for each exercise on assistance. Use the below table as a guideline for sets beginning with week 7.
cing the volume of work done. Follow the below table for the last two weeks of Cycle. Do only the assistance listed below!!
t 2-3 minutes between the end of the circuit and beginning of the circuit again. Do this 3 times for a total of 3x8 reps on each exercise.
0-120 sec between sets.)
for weeks 5-6.
e as a guideline for sets beginning with week 7.
eeks of Cycle. Do only the assistance listed below!!
8 reps on each exercise.

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2 Incline Bench press

5 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

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For more info follow my blog at www.Manhavenproject.co

5 Good morning (standing)

2 Incline Bench press

5 Good morning (sitting)

6 Good morning (standing)

6 Good morning (sitting)

6 Good morning (standing)

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6 Good morning (standing)

6 Good morning (standing)

6 Good morning (standing)

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4 Good morning (standing)

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3 Bench press (Hands in)

3 day (WednesdaDeadlift up to knees

2 Incline Bench press

6 Leg press (feet wide)

6 Leg Press (feet wide)

6 Leg Press (feet wide)

3 Bench press (hands in)

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last 3 sets till failure

last 3 sets till failure

cises may be completed after the initial workout

last 3 sets till failure

20250 108 17838 93 12834

27113 106 17856 20

21233 100 17160 48 14996

23196 140 22680 30 10212

91792 454 75534 191

For more info follow my blog at www.Manhavenproj

6 Good morning (standing)

2 Incline Bench press

3 Deadlift from boxes

6 Good morning (sitting)

fo follow my blog at www.Manhavenproject.com

For more info follow my blog at www.Manhavenproject.c

2 Incline Bench press

6 Good morning (standing)

Monthly training plan #40

6 Good morning (standing)

3 Push-up (wide grip)

6 Good morning (standing)

4 Good morning (sitting)

For more info follow my blog at www.Manhavenproject.com

For more info follow my blog at

Good morning (sitting)

Deadlift off boxes

Incline bench press

Deadlift from boxes

Good morning (sitting)

Deadlift off boxes

Incline Bench press

Snatch grip deadlift

For more info follow my blog at www.Manhavenproject.com

2 Incline bench press