Sheiko 4 Day Program 5l473z
This document was ed by and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this report form. Report r6l17
Overview 4q3b3c
& View Sheiko 4 Day Program as PDF for free.
More details 26j3b
- Words: 8,702
- Pages: 20
Enter your maxes here: Squat 100 Bench 100 Deadlift 100
Volume Calculations
These graphs show you volume vs intensity
Adaptation
280
68 68 67 67 66 66 65 65 64
260
Lifts
240 220 200 180 160 140 1
2
3
Avg Wt
Peparatory Period (4 day #1)
NL Avg Wt.
4
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. 65 64 66 67 66
Squat 57.9% 57.2% 62.4% 62.7% 60.3%
Accumulation
330 310 290 270 250 230 210 190 170
71 70 70 69 69 68 68 67
Avg Wt
Peparatory Period (4 day #2)
Lifts
4 Day Prep 1 2 3 4 Total
NL Avg Wt.
190 170 150
67 67 1
2
3
4
5
6
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. 70 69 67 70 67 70 69
Squat 66.4% 69.1% 66.1% 67.6% 66.2% 67.6% 66.9%
Transmutation
290
71 71 70 70 69 69 68 68 67 67
270
Lifts
250 230 210 190 170 150 1
2
3
4
Avg Wt
Peparatory Period (4 day #3)
NL Avg Wt.
5
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. 69 68 67 70 68 69
Realization
Competition Period (4 day comp) 180 160
71 70
Squat 68.2% 67.2% 65.7% 68.5% 67.9% 67.5%
71 70 69 68 67 66 65 64 63 62 1
2
3
4
Avg Wt
Lifts
180 160 140 120 100 80 60 40 20 0
NL Avg Wt.
5
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. 70 69 70 67 63 69
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
5
80-89
0
90+ 1
2
3
4
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
2
3
4
5
6
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% 66.7% 67.9% 70.4% 66.0% 67.7%
Dead 74.6% 71.6% 66.5% 73.5% 72.6% 71.4%
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 67.2%
3 Week
Week 3 10 39 3 15 0 67 65.7%
4
Week 4 10 9 36 16 0 71 68.5%
Squat (4 day comp) 20 15
5
Week 5 13 11 18 16 0 58 67.9%
Cycle 61 83 100 71 5 320 67.5%
15
Lifts
50-59 10
60-69 70-79
5
80-89 0
90+ 1
2
-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.
3
4
5
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
2
3
40 35 30 25 20 15 10 5 0
4
1
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
2
3
4
5
0
6
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
2
3
4
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.
0
5
1
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 66.7% 67.9% 70.4%
Week 5 24 22 76 12 0 134 66.0%
Cycle 106 96 238 107 11 558 67.7%
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
2
3
4
Lifts
Lifts
40 35 30 25 20 15 10 5 0
14 12 10 8 6 4 2 0
5
1
Week
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 18 15 12 40 0 85 70.1%
Week 2 Week 3 Week 4 9 9 9 9 9 9 23 9 15 2 29 11 4 0 0 47 56 44 68.2% 70.6% 67.4%
Week 5 6 6 13 0 0 25 63.4%
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
2
3
30% 20% 10%
90+ 1
40%
0% 1
4
2
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
2
3
4
5
0% 1
6
2
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
2
3
4
% Total Lifts
50% 40% 30% 20% 10% 0% 1
5
2
Week
Week 1 3 6 14 6 6 35 74.6%
Week 2 8 11 22 18 5 64 71.6%
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 71.4%
% 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
2
3
4
% Total Lifts
50% 40% 30% 20% 10% 0% 1
5
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%
2
aphs show the focus of the loading
Lift Distribution (4 day #1)
Squat Deadlift Bench 2
3
4
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
2
3
4
5
6
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
2
3
4
5
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
2
3
4
5
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
% 30% 40% 50% 50% 60% 70% 75% 55% 65% 75%
reps 4 4 4 5 4 3 2 3 3 2
sets 1 1 3 1 1 1 4 1 1 4
8 10
3 day (Wednesday) % Deadlift to knees w/2s pause 50% Deadlift to knees w/2s pause 60% Deadlift to knees w/2s pause 70% Bench press 50% Bench press 60% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Deadlift w/pause 5-7cm above knees 55% Deadlift w/pause 5-7cm above knees 65% Deadlift w/pause 5-7cm above knees 75% Lat muscles Good morning
reps 3 3 3 5 5 3 5 7 4 6 8 3 3 2
weight 30 40 50 50 60 70 75 55 65 75 4 3
sets 1 1 4 1 1 1 1 1 1 1 1 1 1 4 6 5
weight 50 60 70 50 60 70 70 70 70 70 70 55 65 75 4 5
5 day (Friday) % reps sets weight Bench press 50% 5 1 50 Bench press 60% 4 1 60 Bench press 70% 3 1 70 Bench press 75% 3 4 75 Squat w/pause at half squat position on the 50% way down 3 1 50 Squat w/pause at half squat position on the 60% way down 3 1 60 Squat w/pause at half squat position on the 70% way down 3 4 70 Board bench press 60% 3 1 60 Board bench press 70% 3 1 70 Board bench press 80% 3 2 80 Board bench press 85% 2 3 85 Chest muscles 8 4 Hyperextension 8 4 6 day (Saturday) % Deficit deadlift 50% Deficit deadlift 60% Incline Bench press Deadlift off boxes, bar is 5-7cm below knees 55% Deadlift off boxes, bar is 5-7cm below knees 65% Deadlift off boxes, bar is 5-7cm below knees 75% Deadlift off boxes, bar is 5-7cm below knees 85% Dip (with weights) Leg press (80-90% of squat 1RM) Reverse 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
% 50% 60% 70% 75% 80% 50% 60% 70% 80%
reps 3 2 3 3 3 3 2
sets 1 4 5 1 1 2 3 4 5 8
reps 5 4 3 3 2 5 4 3 2
weight 50 60 55 65 75 85 5 5 4
sets 1 1 1 1 5 1 1 1 5 6 8 8
weight 50 60 70 75 80 50 60 70 80 5 4 4
3 day (Wednesday) % reps sets weight Bench press w/chains plus 8-10 kg to each 50% side in addition 3 to 1 this weight 50 Bench press w/chains plus 8-10 kg to each 60% side in addition 3 to 1 this weight 60 Bench press w/chains plus 8-10 kg to each 70% side in addition 3 to 5 this weight 70 Deadlift w/pause 5-7cm below knees 50% 3 1 50 Deadlift w/pause 5-7cm below knees 60% 3 1 60 Deadlift w/pause 5-7cm below knees 70% 3 1 70 Deadlift w/pause 5-7cm below knees 75% 2 5 75 Delts 6 5 Leg extension (1 sec pause every rep 6 5 at the top) Abs 8 4 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
sets 1 1 4 1 1 1 2 3 6 8 5
weight 30 40 50 60 70 80 85 90 5 4 5
6 day (Saturday) % reps sets weight Bench press narrow grip 50% 4 1 50 Bench press narrow grip 60% 3 1 60 Bench press narrow grip 65% 3 4 65 Deadlift w/chains, 8-10kg each side plus 50% this weight 3 1 50 Deadlift w/chains, 8-10kg each side plus 60% this weight 3 1 60 Deadlift w/chains, 8-10kg each side plus 70% this weight 2 2 70 Deadlift w/chains, 8-10kg each side plus 75% this weight 1 3 75 Dumbbells press 6 5 Leg press 4 5 Reverse hyperextension 8 4 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 50% way Squat w/pause at half squat position on the 60% way Squat w/pause at half squat position on the 70% way Squat w/pause at half squat position on the 75% way Lat muscles Goodmorning 3 day (Wednesday) % Deadlift to knees with 2 sec pause 50% Deadlift to knees with 2 sec pause 60% Deadlift to knees with 2 sec pause 70% Deadlift to knees with 2 sec pause 75% Bench press 50% Bench press 60% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Deadlift off boxes, bar is 5-7cm below knees 60% Deadlift off boxes, bar is 5-7cm below knees 70% Deadlift off boxes, bar is 5-7cm below knees 80% Chest muscles Abs
reps 4 4 3 5 4 3 2 1 2 down 3 down 3 down 3 down 2
sets 1 1 3 1 1 1 2 2 2 1 1 1 4 6 5
reps 3 3 3 2 5 5 3 7 4 8 2 6 4 4 4
weight 40 50 55 50 60 70 80 85 80 50 60 70 75 5 4
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 4
6 10
weight 50 60 70 75 50 60 70 70 70 70 70 70 60 70 80 4 3
5 day (Friday) % reps sets weight Board bench press 55% 3 1 55 Board bench press 65% 3 1 65 Board bench press 75% 3 1 75 Board bench press 85% 2 2 85 Board bench press 90% 1 3 90 Squat 50% 5 1 50 Squat 60% 4 1 60 Squat 70% 3 1 70 Squat 80% 2 5 80 Bench press w/chains plus 8-10 kg to each 50% side in addition 4 to 1 this weight 50 Bench press w/chains plus 8-10 kg to each 60% side in addition 4 to 1 this weight 60 Bench press w/chains plus 8-10 kg to each 65% side in addition 4 to 4 this weight 65 Lat muscles 8 4 Goodmorning seated 4 4 6 day (Saturday) % Deadlift w/pause 5-7cm above knees 50% Deadlift w/pause 5-7cm above knees 60% Deadlift w/pause 5-7cm above knees 70% Deadlift w/pause 5-7cm above knees 75% Bench press with middle grip 50% Bench press with middle grip 60% Bench press with middle grip 65% Deadlift w/ chains 50% Deadlift w/ chains 60% Deadlift w/ chains 70% Deadlift w/ chains 75% 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
% 40% 45% 50% 55% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80%
3 day (Wednesday) % Deficit deadlift 50% Deficit deadlift 60% Deficit deadlift 70% Board bench press 60% Board bench press 70% Board bench press 80% Board bench press 85% Board bench press 90% Board bench press 95% Deadlift off boxes, 5-7cm below knees 60% Deadlift off boxes, 5-7cm below knees 70% Deadlift off boxes, 5-7cm below knees 80% Deadlift off boxes, 5-7cm below knees 90% Deadlift off boxes, 5-7cm below knees 95% Chest muscles French press
reps 3 3 3 2 4 4 4 3 3 3 2
sets 1 1 1 4 1 1 4 1 1 1 4 6 8
reps 3 3 3 3 5 4 3 3 2 3 3 3 3 3
weight 50 60 70 75 50 60 65 50 60 70 75 5 4
sets 1 1 2 3 1 1 1 2 3 2 1 1 1 4 6 6 8
reps 3 3 2 3 3 3 3 2 1 3 3 3 2 1
weight 40 45 50 55 50 60 70 80 85 80 50 60 70 80 5 4 4
sets 1 1 4 1 1 1 1 2 2 1 1 2 2 2 8 6
weight 50 60 70 60 70 80 85 90 95 60 70 80 90 95 4 5
5 day (Friday) % reps sets weight Bench press 50% 5 1 50 Bench press 60% 4 1 60 Bench press 70% 3 1 70 Bench press 80% 2 4 80 Squat 50% 5 1 50 Squat 60% 4 1 60 Squat 70% 3 1 70 Squat 80% 2 4 80 Bench press w/chains plus 8-10 kg to each 50% side in addition 3 to 1 this weight 50 Bench press w/chains plus 8-10 kg to each 60% side in addition 3 to 1 this weight 60 Bench press w/chains plus 8-10 kg to each 70% side in addition 3 to 1 this weight 70 Bench press w/chains plus 8-10 kg to each 75% side in addition 2 to 4 this weight 75 Delts 6 4 Abs 10 3 6 day (Saturday) % Deadlift w/pause 5-7cm below knees 50% Deadlift w/pause 5-7cm below knees 60% Deadlift w/pause 5-7cm below knees 70% Deadlift w/pause 5-7cm below knees 75% Deadlift w/pause 5-7cm below knees 80% Bench press 50% Bench press 60% Bench press 65% Deadlift w/chains 50% Deadlift w/chains 60% Deadlift w/chains 70% Deadlift w/chains 75% Leg press Reverse hyperextension
reps 3 3 3 2 1 6 6 6 3 3 3 2
sets 1 1 1 2 3 1 1 4 1 1 1 4 5 8
weight 50 60 70 75 80 50 60 65 50 60 70 75 5 4
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 50 60 70 80 50 60 70 70 70 70 70 70 60 70 80 85
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 50 60 70 50 60 70 75 60 70 80 85
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 55 65 75 85 50 60 70 80 50 60 70
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 60 70 80 85
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 50 60 70 80 50 60 70 80 50 60 70 75
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 50 60 70 55 65 75 85 90 50 60 70 75
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 55 65 75 85 50 60 70 80 50 60 70 80
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 50 60 70 75
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 55 65 75 85 50 60 70 70 70 70 70 70 50 60 70 80
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 50 60 70 50 60 70 75 80 60 70 80
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 50 60 70 80 50 60 70 50 60 70
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 50 60 70 75 50 60 70
% 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 50 60 70 80 50 60 70 80
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 50 60 70 80 55 65 75 85 90 95 50 60 70 75
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 55 65 75 85 50 60 70 80 50 60 70 80
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 50 60 70
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 50 60 70 80 50 60 70 70 70 70 70 70 50 60 70
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 50 60 70 50 60 70 80 55 65 75 85
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 50 60 70 75 50 60 70 75 80 85 80 75 70 65 60 55 50 50 60 70
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 50 60 70 75
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%
60 70 80 85
50 60 70 75
% 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 50 60 70 80 50 60 70 80
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 50 60 65 50 60 70 70 70 70 70 70 70 50 60 70 80
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 50 60 70 80 50 60 70 75 50 60 70
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 50 60 70 75 50 60 70 50 60 70 75
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 55 65 75 85 50 60 70 80 50 60 70 80
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 50 60 70 80 85 80 65 75 85 90
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 50 60 70 75 50 60 70 75
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 50 60 70 80 90 95 100-105 50 60 70 75
% 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 50 60 70 80 90 95 100-105 50 60 70 80 90 95 100-105
% 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 50 60 70 80 50 60 70 75 50 60 70
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 50 60 70 75 50 60 70 60 70 80
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 50 60 70 80 50 60 70 80 60 70 80
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 50 60 70 50 60 70 80 85 80 70 60 50 50 60 70 75
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 50 60 65 65 65 65 65 65 50 60 70 80
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 50 60 70 75 50 60 70
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 55 65 75 85 90 50 60 70 80 85 80 50 60 70
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 50 60 70 80 50 60 70 80 85 80 65 75 85 95
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 50 60 70 75 50 60 70 70 70 70 70 70 50 60 70 75
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 50 60 70 80
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 50 60 70 80 50 60 70 80 50 60 70
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 50 60 65 70 50 60 70 75 70 80 90 95
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 50 60 70 80 50 60 70 55 65 75
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 50 60 70 75 50 60 70 55 65 75 85
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%
50 60 70 75
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 55 65 75 85 50 60 70 80 50 60 70 80
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 50 60 70 50 60 70 80 60 70 80 90
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 50 60 70 80 85 50 60 70 80 85 80
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%
55 65 75 85
% 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 50 60 70 75 50 60 70 75
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 50 60 70 80 90 95 100 50 60 70 80 90 95 100
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 50 60 70 80 90 95 100 50 60 70 75
%
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 55 65 75 85 50 60 70 80
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 50 60 70 75 50 60 70 80 85 50 60 70 80
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 50 60 70 80 50 60 70 80
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%
50 60 70 75
55 65 75 85
% 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 50 60 70 80 50 60 70 80 85
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 50 60 70 80 50 60 70
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 50 60 70 75 50 60 70 75
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 50 60 70 75 50 60 70
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 50 60 70 50 60 70
6 day (Saturday) Rest
5-6-7 day Competition
Volume Calculations
These graphs show you volume vs intensity
Adaptation
280
68 68 67 67 66 66 65 65 64
260
Lifts
240 220 200 180 160 140 1
2
3
Avg Wt
Peparatory Period (4 day #1)
NL Avg Wt.
4
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. 65 64 66 67 66
Squat 57.9% 57.2% 62.4% 62.7% 60.3%
Accumulation
330 310 290 270 250 230 210 190 170
71 70 70 69 69 68 68 67
Avg Wt
Peparatory Period (4 day #2)
Lifts
4 Day Prep 1 2 3 4 Total
NL Avg Wt.
190 170 150
67 67 1
2
3
4
5
6
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. 70 69 67 70 67 70 69
Squat 66.4% 69.1% 66.1% 67.6% 66.2% 67.6% 66.9%
Transmutation
290
71 71 70 70 69 69 68 68 67 67
270
Lifts
250 230 210 190 170 150 1
2
3
4
Avg Wt
Peparatory Period (4 day #3)
NL Avg Wt.
5
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. 69 68 67 70 68 69
Realization
Competition Period (4 day comp) 180 160
71 70
Squat 68.2% 67.2% 65.7% 68.5% 67.9% 67.5%
71 70 69 68 67 66 65 64 63 62 1
2
3
4
Avg Wt
Lifts
180 160 140 120 100 80 60 40 20 0
NL Avg Wt.
5
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. 70 69 70 67 63 69
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
5
80-89
0
90+ 1
2
3
4
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
2
3
4
5
6
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% 66.7% 67.9% 70.4% 66.0% 67.7%
Dead 74.6% 71.6% 66.5% 73.5% 72.6% 71.4%
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 67.2%
3 Week
Week 3 10 39 3 15 0 67 65.7%
4
Week 4 10 9 36 16 0 71 68.5%
Squat (4 day comp) 20 15
5
Week 5 13 11 18 16 0 58 67.9%
Cycle 61 83 100 71 5 320 67.5%
15
Lifts
50-59 10
60-69 70-79
5
80-89 0
90+ 1
2
-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.
3
4
5
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
2
3
40 35 30 25 20 15 10 5 0
4
1
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
2
3
4
5
0
6
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
2
3
4
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.
0
5
1
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 66.7% 67.9% 70.4%
Week 5 24 22 76 12 0 134 66.0%
Cycle 106 96 238 107 11 558 67.7%
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
2
3
4
Lifts
Lifts
40 35 30 25 20 15 10 5 0
14 12 10 8 6 4 2 0
5
1
Week
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 18 15 12 40 0 85 70.1%
Week 2 Week 3 Week 4 9 9 9 9 9 9 23 9 15 2 29 11 4 0 0 47 56 44 68.2% 70.6% 67.4%
Week 5 6 6 13 0 0 25 63.4%
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
2
3
30% 20% 10%
90+ 1
40%
0% 1
4
2
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
2
3
4
5
0% 1
6
2
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
2
3
4
% Total Lifts
50% 40% 30% 20% 10% 0% 1
5
2
Week
Week 1 3 6 14 6 6 35 74.6%
Week 2 8 11 22 18 5 64 71.6%
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 71.4%
% 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
2
3
4
% Total Lifts
50% 40% 30% 20% 10% 0% 1
5
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%
2
aphs show the focus of the loading
Lift Distribution (4 day #1)
Squat Deadlift Bench 2
3
4
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
2
3
4
5
6
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
2
3
4
5
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
2
3
4
5
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
% 30% 40% 50% 50% 60% 70% 75% 55% 65% 75%
reps 4 4 4 5 4 3 2 3 3 2
sets 1 1 3 1 1 1 4 1 1 4
8 10
3 day (Wednesday) % Deadlift to knees w/2s pause 50% Deadlift to knees w/2s pause 60% Deadlift to knees w/2s pause 70% Bench press 50% Bench press 60% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Deadlift w/pause 5-7cm above knees 55% Deadlift w/pause 5-7cm above knees 65% Deadlift w/pause 5-7cm above knees 75% Lat muscles Good morning
reps 3 3 3 5 5 3 5 7 4 6 8 3 3 2
weight 30 40 50 50 60 70 75 55 65 75 4 3
sets 1 1 4 1 1 1 1 1 1 1 1 1 1 4 6 5
weight 50 60 70 50 60 70 70 70 70 70 70 55 65 75 4 5
5 day (Friday) % reps sets weight Bench press 50% 5 1 50 Bench press 60% 4 1 60 Bench press 70% 3 1 70 Bench press 75% 3 4 75 Squat w/pause at half squat position on the 50% way down 3 1 50 Squat w/pause at half squat position on the 60% way down 3 1 60 Squat w/pause at half squat position on the 70% way down 3 4 70 Board bench press 60% 3 1 60 Board bench press 70% 3 1 70 Board bench press 80% 3 2 80 Board bench press 85% 2 3 85 Chest muscles 8 4 Hyperextension 8 4 6 day (Saturday) % Deficit deadlift 50% Deficit deadlift 60% Incline Bench press Deadlift off boxes, bar is 5-7cm below knees 55% Deadlift off boxes, bar is 5-7cm below knees 65% Deadlift off boxes, bar is 5-7cm below knees 75% Deadlift off boxes, bar is 5-7cm below knees 85% Dip (with weights) Leg press (80-90% of squat 1RM) Reverse 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
% 50% 60% 70% 75% 80% 50% 60% 70% 80%
reps 3 2 3 3 3 3 2
sets 1 4 5 1 1 2 3 4 5 8
reps 5 4 3 3 2 5 4 3 2
weight 50 60 55 65 75 85 5 5 4
sets 1 1 1 1 5 1 1 1 5 6 8 8
weight 50 60 70 75 80 50 60 70 80 5 4 4
3 day (Wednesday) % reps sets weight Bench press w/chains plus 8-10 kg to each 50% side in addition 3 to 1 this weight 50 Bench press w/chains plus 8-10 kg to each 60% side in addition 3 to 1 this weight 60 Bench press w/chains plus 8-10 kg to each 70% side in addition 3 to 5 this weight 70 Deadlift w/pause 5-7cm below knees 50% 3 1 50 Deadlift w/pause 5-7cm below knees 60% 3 1 60 Deadlift w/pause 5-7cm below knees 70% 3 1 70 Deadlift w/pause 5-7cm below knees 75% 2 5 75 Delts 6 5 Leg extension (1 sec pause every rep 6 5 at the top) Abs 8 4 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
sets 1 1 4 1 1 1 2 3 6 8 5
weight 30 40 50 60 70 80 85 90 5 4 5
6 day (Saturday) % reps sets weight Bench press narrow grip 50% 4 1 50 Bench press narrow grip 60% 3 1 60 Bench press narrow grip 65% 3 4 65 Deadlift w/chains, 8-10kg each side plus 50% this weight 3 1 50 Deadlift w/chains, 8-10kg each side plus 60% this weight 3 1 60 Deadlift w/chains, 8-10kg each side plus 70% this weight 2 2 70 Deadlift w/chains, 8-10kg each side plus 75% this weight 1 3 75 Dumbbells press 6 5 Leg press 4 5 Reverse hyperextension 8 4 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 50% way Squat w/pause at half squat position on the 60% way Squat w/pause at half squat position on the 70% way Squat w/pause at half squat position on the 75% way Lat muscles Goodmorning 3 day (Wednesday) % Deadlift to knees with 2 sec pause 50% Deadlift to knees with 2 sec pause 60% Deadlift to knees with 2 sec pause 70% Deadlift to knees with 2 sec pause 75% Bench press 50% Bench press 60% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Deadlift off boxes, bar is 5-7cm below knees 60% Deadlift off boxes, bar is 5-7cm below knees 70% Deadlift off boxes, bar is 5-7cm below knees 80% Chest muscles Abs
reps 4 4 3 5 4 3 2 1 2 down 3 down 3 down 3 down 2
sets 1 1 3 1 1 1 2 2 2 1 1 1 4 6 5
reps 3 3 3 2 5 5 3 7 4 8 2 6 4 4 4
weight 40 50 55 50 60 70 80 85 80 50 60 70 75 5 4
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 4
6 10
weight 50 60 70 75 50 60 70 70 70 70 70 70 60 70 80 4 3
5 day (Friday) % reps sets weight Board bench press 55% 3 1 55 Board bench press 65% 3 1 65 Board bench press 75% 3 1 75 Board bench press 85% 2 2 85 Board bench press 90% 1 3 90 Squat 50% 5 1 50 Squat 60% 4 1 60 Squat 70% 3 1 70 Squat 80% 2 5 80 Bench press w/chains plus 8-10 kg to each 50% side in addition 4 to 1 this weight 50 Bench press w/chains plus 8-10 kg to each 60% side in addition 4 to 1 this weight 60 Bench press w/chains plus 8-10 kg to each 65% side in addition 4 to 4 this weight 65 Lat muscles 8 4 Goodmorning seated 4 4 6 day (Saturday) % Deadlift w/pause 5-7cm above knees 50% Deadlift w/pause 5-7cm above knees 60% Deadlift w/pause 5-7cm above knees 70% Deadlift w/pause 5-7cm above knees 75% Bench press with middle grip 50% Bench press with middle grip 60% Bench press with middle grip 65% Deadlift w/ chains 50% Deadlift w/ chains 60% Deadlift w/ chains 70% Deadlift w/ chains 75% 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
% 40% 45% 50% 55% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80%
3 day (Wednesday) % Deficit deadlift 50% Deficit deadlift 60% Deficit deadlift 70% Board bench press 60% Board bench press 70% Board bench press 80% Board bench press 85% Board bench press 90% Board bench press 95% Deadlift off boxes, 5-7cm below knees 60% Deadlift off boxes, 5-7cm below knees 70% Deadlift off boxes, 5-7cm below knees 80% Deadlift off boxes, 5-7cm below knees 90% Deadlift off boxes, 5-7cm below knees 95% Chest muscles French press
reps 3 3 3 2 4 4 4 3 3 3 2
sets 1 1 1 4 1 1 4 1 1 1 4 6 8
reps 3 3 3 3 5 4 3 3 2 3 3 3 3 3
weight 50 60 70 75 50 60 65 50 60 70 75 5 4
sets 1 1 2 3 1 1 1 2 3 2 1 1 1 4 6 6 8
reps 3 3 2 3 3 3 3 2 1 3 3 3 2 1
weight 40 45 50 55 50 60 70 80 85 80 50 60 70 80 5 4 4
sets 1 1 4 1 1 1 1 2 2 1 1 2 2 2 8 6
weight 50 60 70 60 70 80 85 90 95 60 70 80 90 95 4 5
5 day (Friday) % reps sets weight Bench press 50% 5 1 50 Bench press 60% 4 1 60 Bench press 70% 3 1 70 Bench press 80% 2 4 80 Squat 50% 5 1 50 Squat 60% 4 1 60 Squat 70% 3 1 70 Squat 80% 2 4 80 Bench press w/chains plus 8-10 kg to each 50% side in addition 3 to 1 this weight 50 Bench press w/chains plus 8-10 kg to each 60% side in addition 3 to 1 this weight 60 Bench press w/chains plus 8-10 kg to each 70% side in addition 3 to 1 this weight 70 Bench press w/chains plus 8-10 kg to each 75% side in addition 2 to 4 this weight 75 Delts 6 4 Abs 10 3 6 day (Saturday) % Deadlift w/pause 5-7cm below knees 50% Deadlift w/pause 5-7cm below knees 60% Deadlift w/pause 5-7cm below knees 70% Deadlift w/pause 5-7cm below knees 75% Deadlift w/pause 5-7cm below knees 80% Bench press 50% Bench press 60% Bench press 65% Deadlift w/chains 50% Deadlift w/chains 60% Deadlift w/chains 70% Deadlift w/chains 75% Leg press Reverse hyperextension
reps 3 3 3 2 1 6 6 6 3 3 3 2
sets 1 1 1 2 3 1 1 4 1 1 1 4 5 8
weight 50 60 70 75 80 50 60 65 50 60 70 75 5 4
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 50 60 70 80 50 60 70 70 70 70 70 70 60 70 80 85
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 50 60 70 50 60 70 75 60 70 80 85
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 55 65 75 85 50 60 70 80 50 60 70
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 60 70 80 85
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 50 60 70 80 50 60 70 80 50 60 70 75
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 50 60 70 55 65 75 85 90 50 60 70 75
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 55 65 75 85 50 60 70 80 50 60 70 80
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 50 60 70 75
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 55 65 75 85 50 60 70 70 70 70 70 70 50 60 70 80
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 50 60 70 50 60 70 75 80 60 70 80
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 50 60 70 80 50 60 70 50 60 70
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 50 60 70 75 50 60 70
% 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 50 60 70 80 50 60 70 80
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 50 60 70 80 55 65 75 85 90 95 50 60 70 75
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 55 65 75 85 50 60 70 80 50 60 70 80
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 50 60 70
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 50 60 70 80 50 60 70 70 70 70 70 70 50 60 70
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 50 60 70 50 60 70 80 55 65 75 85
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 50 60 70 75 50 60 70 75 80 85 80 75 70 65 60 55 50 50 60 70
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 50 60 70 75
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%
60 70 80 85
50 60 70 75
% 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 50 60 70 80 50 60 70 80
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 50 60 65 50 60 70 70 70 70 70 70 70 50 60 70 80
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 50 60 70 80 50 60 70 75 50 60 70
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 50 60 70 75 50 60 70 50 60 70 75
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 55 65 75 85 50 60 70 80 50 60 70 80
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 50 60 70 80 85 80 65 75 85 90
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 50 60 70 75 50 60 70 75
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 50 60 70 80 90 95 100-105 50 60 70 75
% 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 50 60 70 80 90 95 100-105 50 60 70 80 90 95 100-105
% 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 50 60 70 80 50 60 70 75 50 60 70
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 50 60 70 75 50 60 70 60 70 80
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 50 60 70 80 50 60 70 80 60 70 80
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 50 60 70 50 60 70 80 85 80 70 60 50 50 60 70 75
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 50 60 65 65 65 65 65 65 50 60 70 80
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 50 60 70 75 50 60 70
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 55 65 75 85 90 50 60 70 80 85 80 50 60 70
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 50 60 70 80 50 60 70 80 85 80 65 75 85 95
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 50 60 70 75 50 60 70 70 70 70 70 70 50 60 70 75
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 50 60 70 80
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 50 60 70 80 50 60 70 80 50 60 70
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 50 60 65 70 50 60 70 75 70 80 90 95
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 50 60 70 80 50 60 70 55 65 75
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 50 60 70 75 50 60 70 55 65 75 85
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%
50 60 70 75
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 55 65 75 85 50 60 70 80 50 60 70 80
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 50 60 70 50 60 70 80 60 70 80 90
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 50 60 70 80 85 50 60 70 80 85 80
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%
55 65 75 85
% 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 50 60 70 75 50 60 70 75
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 50 60 70 80 90 95 100 50 60 70 80 90 95 100
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 50 60 70 80 90 95 100 50 60 70 75
%
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 55 65 75 85 50 60 70 80
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 50 60 70 75 50 60 70 80 85 50 60 70 80
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 50 60 70 80 50 60 70 80
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%
50 60 70 75
55 65 75 85
% 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 50 60 70 80 50 60 70 80 85
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 50 60 70 80 50 60 70
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 50 60 70 75 50 60 70 75
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 50 60 70 75 50 60 70
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 50 60 70 50 60 70
6 day (Saturday) Rest
5-6-7 day Competition
Related Documents 171j1w
Sheiko 4 Day Program 5l473z
November 2022 0
Sheiko 4 Day Program 5l473z
April 2023 0
Sheiko - 4-day Class I Lifter Program 6y6y
April 2023 0
Sheiko Universal Appropriate Program 2h481v
December 2021 0
Sheiko Program Spreadsheets 4z3p4t
December 2019 25
Sheiko 3 Day For Over 80kg Bw 2g6s1g
June 2022 0More Documents from "Steve Heywood" 3g3p4
Sheiko 4 Day Program 5l473z
November 2022 0
The Bodyopus Experience 4g5x4v
November 2019 38
Candito 9 Week Advanced Squat Program 25653b
November 2019 64
Gzcl Free Compendium Of Programs 5g5py
April 2023 0
The Lyle Mcdonald Project 6r3i2t
October 2021 0