Sheiko Program Spreadsheets 4z3p4t
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 Program Spreadsheets as PDF for free.
More details 26j3b
- Words: 16,428
- Pages: 80
Enter your maxes here: Squat 170 Bench 165 Deadlift 265
Volume Calculations
MS Prep 1 2 3 4 Total
Reps Squat 92 86 131 88 397
Poundage Squat 10625 10013 14909 10659 46206
Bench 16748 14223 21566 12342 64878
Dead 17702 12455 21174 17861 69192
45075 36691 57648 40862 180276
Squat 9648 10217 10081 10166 11084 10166 61362
Bench 22481 18051 21178 16962 20204 16962 115838
Dead 17331 16006 19875 13065 14231 13065 93572
49460 44274 51134 40193 45519 40193 270771
Squat 9597 10268 8696 6001 9877 44438
Bench 13142 16500 14330 14264 15791 74027
Dead 12826 8745 11819 10017 11978 55385
35565 35513 34845 30282 37646 173850
212 253 192 125 60 842
Squat 9690 10965 6885 4709 1581 33830
Bench 7821 10766 10098 7442 3086 39212
Dead 11766 13118 8586 3366 2465 39300
29277 34849 25569 15516 7131 112342
Dead 55 52 48 30 185
237 259 225 260 981
Squat 8288 10999 9376 9860 38522
Bench 11608 11311 11798 15593 50309
Dead 10415 9832 8639 5883 34768
30310 32141 29812 31336 123599
Bench 180 133 220 119 652
Dead 63 59 60 26 208
362 281 386 228 1257
Squat 13753 10013 12223 9877 45866
Bench 19602 14660 24181 13547 71990
Dead 12190 10759 11991 4903 39843
45545 35432 48395 28326 157698
Bench 182 98 227
Dead 51 44 42
367 230 350
Squat 15113 9928 9554
Bench 19602 10948 24659
Dead 9487 7884 8056
44202 28760 42269
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 82 92 58 41 15 288
Bench 67 92 87 65 30 341
Dead 63 69 47 19 15 213
#29 1 2 3 4 Total
Squat 74 101 77 90 342
Bench 108 106 100 140 454
#30 1 2 3 4 Total
Squat 119 89 106 83 397
#31 1 2 3
Squat 134 88 81
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
4 Total
86 389
85 592
18 155
189 1136
9996 44591
9884 65093
3313 28739
23192 138423
#32 1 2 3 4 Total
Squat 59 77 41 15 192
Bench 60 102 63 32 257
Dead 13 41 25 15 94
132 220 129 62 543
Squat 6749 9172 4743 1581 22245
Bench 6872 11880 7235 3333 29321
Dead 2438 7447 4452 2518 16854
16059 28498 16430 7432 68419
#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 8288 10846 12580 9860 41574
Bench 14512 12227 17375 13382 57494
Dead 12402 10030 11872 4903 39207
35201 33103 41827 28144 138275
#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 7880 10829 7115 9860 35683
Bench 8852 11987 11798 15593 48230
Dead 8639 9408 7208 5883 31138
25371 32224 26120 31336 115050
#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 9546 10829 9333 15793 45501
Bench 20543 14058 17490 16055 68145
Dead 11819 7129 10984 11541 41473
41907 32016 37807 43388 155118
Intensity/Average % Squat Bench 67.9% 67.7% 68.5% 67.9% 66.9% 65.4% 71.3% 70.6% 68.5% 67.4%
Dead 68.9% 67.1% 70.1% 71.7% 69.6%
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%
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%
Squat 69.5% 70.1% 69.8% 67.6% 62.0% 69.1%
Bench 70.7% 70.9% 70.3% 69.4% 62.3% 69.7%
Dead 70.5% 71.7% 68.9% 66.8% 62.0% 69.6%
Squat 65.9% 64.1% 71.6% 64.4% 66.3%
Bench 65.1% 64.7% 71.5% 67.5% 67.2%
Dead 71.5% 71.3% 67.9% 74.0% 70.9%
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%
Squat 66.3% 66.4% 69.4%
Bench 65.3% 67.7% 65.8%
Dead 70.2% 67.6% 72.4%
68.4% 67.4%
70.5% 66.6%
69.4% 70.0%
Squat 67.3% 70.1% 68.0% 62.0% 68.2%
Bench 69.4% 70.6% 69.6% 63.1% 69.1%
Dead 70.8% 68.5% 67.2% 63.3% 67.7%
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%
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%
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%
Sheiko Monthly training plan #29
week 1 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
% 50% 60% 70% 75% 50% 60% 70% 50% 60% 70%
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 83 99 116 124 85 102 119 83 99 116
% 50% 60% 70% 75%
reps 3 3 3 3 6 5 4 4 4 3 5 10
sets 1 2 2 4 4 5 1 1 2 4 5 3
weight 133 159 186 199
reps 5 5 4 3 2 3 4 6 8 10 5 4 3 3 5
sets 1 1 1 2 2 2 1 1 1 5 1 2 2 5 5
weight 83 99 116 124 132 124 116 99 83
reps
sets
weight
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
% 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 75%
4 Good morning (sitting)
week 2 1 day (Monday)
%
146 172 199 225
85 102 119 128
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 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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%
5 Good morning (standing)
week 3 1 day (Monday) 1 Squat
% 55% 65%
5 4 3 2 5 4 3 3 10 10 3 3 2 5
1 1 2 5 1 1 2 5 5 5 2 2 4 5
85 102 119 136 83 99 116 132
reps 3 3 3 2 6 6 6 10 4 4 4 4 5
sets 1 1 2 4 1 2 4 5 1 1 2 4 5
weight 133 159 186 199 83 99 107
reps 5 4 3 2 5 4 3 2 3 5 7 10 5 5 4 5
sets 1 1 2 5 1 1 2 2 1 1 1 5 1 2 4 5
weight 85 102 119 136 83 99 116 132 124 107 91
reps 5 4
sets 1 1
weight 94 111
77 94 102
146 172 199 212
85 102 119
2 Bench press
3 Dumbbell fly 4 Push up 5 Squat
75% 85% 50% 60% 70% 80%
3 2 5 4 3 3 10 10 3 3 3 3 5
2 4 1 1 2 6 5 5 1 1 1 4 5
128 145 83 99 116 132
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 133 159 172 83 99 116 132 140 132
% 50% 60% 70% 80% 50% 60% 70% 80%
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 85 102 119 136 83 99 116 132
% 50% 60% 70% 80% 55% 65%
reps 5 4 3 3 5 5
sets 1 1 2 5 1 1
weight 85 102 119 136 91 107
50% 60% 70% 80%
6 Good morning (standing) 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 50% 60% 65% 50% 60% 70% 80% 85% 80% 60% 70% 80% 90%
5 Lunge 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Press 5 Good morning (standing)
week 4 1 day (Monday) 1 Squat
2 Bench press
85 102 119 136
159 186 212 239
75% 3 Dumbbell fly 4 Dip 5 Front squat
4 10 8 5 4 3 5
5 5 5 2 2 3 5
124
% 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
sets 1 1 2 2 3 1 1 2 2 3 3 1 1 4 5
weight 83 99 116 132 140 133 159 186 212 225 212 83 99 116
% 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
sets 1 1 2 6 1 1 2 2 2 2 1 1 1 5 5 5 3
weight 85 102 119 136 83 99 116 132 140 132 116 99 83
40% 50% 60%
6 Good morning (standing) 3 day (Wednesday) 1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Good morning (sitting) 6 Abs
68 85 102
Sheiko Monthly training plan #30
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%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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% 60% 70%
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 83 99 116 132 85 102 119 136 83 99 116
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 133 159 186 212 83 99 116 124 132 140 132 124 116 107 99 91 83
reps 5 4 3
sets 1 2 2
weight 85 102 119
94 111 128
159 186 212 239
2 Bench press
3 Dip 4 Squat
80% 50% 60% 70% 80% 50% 60% 70%
5 French press 6 Good morning (sitting)
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%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift
5 Lunge
% 50% 60% 70% 75% 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 80%
3 5 4 3 2 6 5 5 4 10 5
5 1 2 2 6 5 1 2 4 5 5
136 83 99 116 132
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 85 102 119 136 153 83 99 116 132
reps 4 4 3 3 5 5 4 3 2 3 5 7 9 10 4 4 3 3 5
sets 1 2 2 4 1 1 2 2 2 2 2 1 1 5 1 1 2 5 5
weight 133 159 186 199 83 99 116 124 132 124 116 99 83
85 102 119
85 102 119 136
133 159 186 212
5 day (Friday) 1 Bench press
2 Squat
3 Bench press
% 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 83 99 116 132 85 102 119 91 107 124
% 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 85 102 119 136 83 99 116 132 85 102 111 91 107 124
% 50% 60% 70% 80% 85% 50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55%
reps 4 4 3 3 2 6 5 4 3 2 1 2 3 5 7 9 11
sets 1 1 2 3 3 1 1 2 2 2 2 2 2 1 1 1 1
weight 133 159 186 212 225 83 99 116 124 132 140 132 124 116 107 99 91
4 Dip 5 Leg Press 6 Good morning (sitting)
week 3 1 day (Monday) 1 Squat
2 Bench press
3 Squat
4 Bench press
5 Dumbbell fly 6 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Bench press
50% 3 Dumbbell fly 4 Deadlift from boxes
13 10 5 5 4 5 10
1 5 1 2 4 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
weight 83 99 116 132 85 102 119 136 145 136 83 99 116
% 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 2 5
sets 1 1 2 2 2 2 1 1 2 2 2 2 5 5 1 1 2 4 5
weight 85 102 119 136 145 153 83 99 116 132 140 132
reps 5 4 3 3
sets 1 1 2 2
weight 83 99 116 132
65% 75% 85%
5 Lunge 6 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Good morning (sitting)
week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Squat
50% 60% 70% 80%
6 Good morning (standing) 3 day (Wednesday) 1 Bench press
% 50% 60% 70% 80%
83 172 199 225
85 102 119 136
2 Deadlift
3 Bench press
85% 50% 60% 70% 80% 85% 55% 65% 75%
2 4 4 3 3 2 5 5 4 10 5
3 1 1 2 2 3 1 1 4 5 5
140 133 159 186 212 225 91 107 124
% 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 85 102 119 136 83 99 116
4 Dumbbell fly 5 Lunge 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Good morning (sitting) 6 Abs
Sheiko Monthly training plan #31
week 1 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Squat
% 50% 60% 70% 80% 85% 50% 60% 70% 50% 60% 65% 50% 60% 65%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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% 70% 80%
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
weight 83 99 116 132 140 85 102 119 83 99 107
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
weight 133 159 186 83 99 116 124 132 140 132 124 116 107 99 91 83
reps 5 4 3 3
sets 1 1 2 2
weight 85 102 119 136
85 102 111
159 186 212 239
2 Bench press
3 Dip 4 Squat
85% 50% 60% 70% 80%
2 5 4 3 2 6 5 5 4 10 5
3 1 2 2 6 5 1 1 4 5 5
145 83 99 116 132
% 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
weight 83 99 116 132 149 85 102 119 136 91 107 124
% 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 5 10
sets 1 2 4 1 1 2 2 2 2 1 1 1 5 1 2 2 4 5 4
weight 133 159 172 83 99 116 124 132 140 124 107 91
reps
sets
weight
55% 65% 75%
5 French press 6 Good morning (sitting)
week 2 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Leg press 6 Good morning (standing) 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)
%
94 111 128
146 172 199 225
1 Squat
2 Incline Bench press 3 Squat
50% 60% 70% 80% 85%
5 4 3 2 2 4 6 6 6 10 10
1 1 2 2 4 6 1 1 4 5 4
85 102 119 136 145
% 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
weight 83 99 116 132 85 102 119 91 107 116
% 50% 60% 70% 80% 50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 60% 70% 80% 90%
reps 4 4 3 2 8 7 6 5 4 3 2 1 2 3 4 6 8 10 12 4 4 3 2
sets 1 1 2 4 1 1 1 1 1 2 2 2 2 1 1 1 1 1 1 1 1 2 3
weight 133 159 186 212 83 91 99 107 116 124 132 140 132 124 116 107 99 91 83 159 186 212 239
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 6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Deadlift from boxes
85 102 111
4 Leg press 5 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
5 10
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
weight 83 99 116 132 85 102 119 136 145 136 83 99 116
% 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
weight 85 102 119 136 153 136 83 99 116 132 140
% 50% 60% 70% 80% 90% 80% 50% 60% 70% 80% 90%
reps 5 4 3 2 1 2 3 3 3 2 1 10 5
sets 1 1 2 2 3 2 1 1 2 2 2 5 6
weight 83 99 116 132 149 132 133 159 186 212 239
4 Dumbbell fly 5 Good morning (sitting)
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
3 Dumbbell fly 4 Leg press
5 Abs 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Squat
6 Good morning (sitting)
% 50% 60% 70% 80% 55% 65% 75%
50% 60% 70%
10
3
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
weight 85 102 119 136 91 107 124
85 102 119
Sheiko Monthly training plan #32
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 10
sets 1 1 2 3 1 1 2 3 3
weight 85 102 119 128 83 99 116 124
% 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
sets 1 2 2 1 1 2-3 1 1 2 1 1 2-3 1 1 2 1 1 2-3
weight 85 102 119 136 153 170-178.5 83 99 116 132 149 165-173.25 133 159 186 212 239 265-278.25
% 50% 60% 70% 75% 55% 65% 75%
reps 3 3 3 2 3 3 3 10 5 10
sets 1 2 2 4 1 2 6 5 5 3
weight 85 102 119 128 91 107 124
% 50% 60% 70%
reps 3 3 3
sets 1 2 2
weight 85 102 119
3 Abs 3 day (Wednesday) 1 Squat
2 Bench press
3 Deadlift
5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Good morning (standing) 5 Abs week 2 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift
80% 50% 60% 70% 80%
2 3 3 3 3 8 3 3 3
4 1 1 2 5 4 1 2 4
136 83 99 116 132
reps 3 2 2 1 3 3 3 3 2 10 3 3 3 3 10
sets 1 2 2 3 1 1 2 2 3 5 1 1 2 5 3
weight 133 159 172 186 83 99 116 132 140
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
reps 3 3 3 3 3 3 3 3 4 4 4 10 5
sets 1 1 2 5 1 2 2 6 1 1 4 5 5
weight 83 99 116 132 85 102 119 136 83 99 116
% 50% 60% 70% 80% 50% 60% 70% 80% 85%
reps 3 3 3 2 3 3 3 2 1
sets 1 1 2 5 1 1 2 3 3
weight 85 102 119 136 83 99 116 132 140
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
4 Dumbbell fly 5 Good morning (standing) week 3 1 day (Monday) 1 Squat
2 Bench press
94 111 128
133 159 186 212
3 Dumbbell fly 4 Abs 3 day (Wednesday) 1 Bench press
2 Dumbbell fly 3 Deadlift
8 4
4 5
reps 3 3 3 2 8 3 3 3 2 5
sets 1 1 2 5 4 1 2 2 5 4
weight 83 99 116 132
% 50% 60% 70% 75% 50% 60% 70% 75%
reps 3 3 2 2 3 3 3 2 8
sets 1 2 2 3 1 1 2 4 3
weight 85 102 119 128 83 99 116 124
% 50% 60% 70% 75% 50% 60% 70%
reps 3 3 2 1 3 2 2 8
sets 1 2 2 4 1 2 4 2
weight 83 99 116 124 133 159 186
% 50% 60% 70% 50% 60% 70%
reps 3 3 2 3 3 2
sets 1 2 3 1 2 3
weight 85 102 119 83 99 116
% 50% 60% 70% 80% 50% 60% 70% 75%
4 Good morning (standing) 5 day (Friday) 1 Squat
2 Bench press
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
133 159 186 199
Sheiko Monthly training plan #37
week 1 1 day (Monday) 1 Bench press
2 Squat
3 Dumbbell fly 4 Bench press
% 50% 60% 70% 75% 50% 60% 70% 50% 60% 65%
5 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Incline Bench press 3 Dip 4 Deadlift from boxes
% 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 5 Good morning (sitting)
% 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 83 99 116 124 85 102 119
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 133 159 186 199
reps 7 6 5 4 3 2 3 4 6 8 10 10 5 4 3 3 10 5
sets 1 1 1 1 2 2 2 1 1 1 1 5 1 2 2 5 5 5
weight 83 91 99 107 116 124 116 107 99 91 83
83 99 107
133 159 186 212
85 102 119 128
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%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
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
6 Good morning (sitting)
% 50% 60% 70% 75% 50% 60% 70% 75% 80% 75% 70% 60% 50%
55% 65% 75%
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 85 102 119 136 83 99 116 132
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 133 159 186 83 99 116
reps 4 4 3 3 6 5 4 3 2 4 5 6 7 10 10 3 3 2 6
sets 1 1 2 6 1 1 2 2 2 1 1 1 1 5 5 1 1 4 5
weight 85 102 119 128 83 99 116 124 132 124 116 99 83
94 111 128
133 159 186 199
94 111 128
week 3 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Push up 5 Squat
% 50% 60% 70% 80% 50% 60% 70% 80%
50% 60% 70%
6 Abs 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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
3 Bench press
% 50% 60% 70% 80% 50% 60% 70% 75% 50% 60% 65%
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 85 102 119 136 83 99 116 132
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 133 159 186 199 83 99 116 124 132 124 116 107 99 91 83
reps 5 4 3 2 5 5 5 4 6 6 6
sets 1 1 2 5 1 1 2 5 1 2 4
weight 83 99 116 132 85 102 119 128 83 99 107
85 102 119
159 186 212
4 Dumbbell fly 5 Good morning (standing)
week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Squat
10 5
5 5
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 85 102 119 136 145 83 99 116 132
% 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 83 99 116 132 140 133 159 186 212 225 91 107 124
% 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 85 102 119 136 83 99 116
% 50% 60% 70% 80% 85% 50% 60% 70% 80%
50% 60% 70% 80%
6 Good morning (standing) 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 5 Good morning (sitting) 6 Abs
85 102 119 136
Sheiko Monthly training plan #39
week 1 1 day (Monday) 1 Bench press
2 Squat
% 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 83 99 116 124 85 102 119
% 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 133 159 186 199
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 83 99 116 124 132 124 116 99 83
reps 5
sets 1
weight 85
3 Dumbbell press 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
% 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 75%
4 Triceps 5 Good morning (sitting)
week 2 1 day (Monday) 1 Squat
% 50%
146 172 199 225
85 102 119 128
2 Bench press
3 Dumbbell fly 4 Push up 5 Front squat
60% 70% 80% 50% 60% 70% 80%
40% 50% 55%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 75% 65% 55% 50% 60% 70%
5 Back extension 6 Dip
week 3 1 day (Monday)
%
4 3 2 5 4 3 3 10 10 4 3 3 5
1 2 5 1 1 2 6 5 5 2 2 4 5
102 119 136 83 99 116 132
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 133 159 186 199 83 99 107
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 85 102 119 136 83 99 116 132 140 124 107 91
reps
sets
weight
68 85 94
133 159 186 199
85 102 119
1 Squat
2 Bench press
55% 65% 75% 85% 50% 60% 70% 80%
5 4 3 2 5 4 3 3 10 10 5 5
1 1 2 5 1 1 2 6 5 5 5 5
94 111 128 145 83 99 116 132
% 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 133 159 172 83 99 116 132 140 132
% 50% 60% 70% 80% 50% 60% 70% 80%
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 85 102 119 136 83 99 116 132
% 50% 60% 70% 80% 55%
reps 5 4 3 3 5
sets 1 1 2 5 1
weight 85 102 119 136 91
3 Dumbbell fly 4 Push up (wide grip) 5 Pistol squat 6 Good morning (standing) 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
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 6 Good morning (sitting)
week 4 1 day (Monday) 1 Squat
2 Bench press
159 186 212 239
65% 75% 3 Dumbbell fly 4 Dip 5 Front squat
5 4 10 8 5 4 3 10
1 5 5 5 2 2 3 5
107 124
% 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 83 99 116 132 140 133 159 186 212 225 212 83 99 116
% 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 85 102 119 136 83 99 116 132 140 132 116 99 83
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 5 Good morning (sitting)
68 85 102
Sheiko Monthly training plan #40
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%
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 83 99 116 132 140 132 85 102 119 136 91 107 124
% 50% 60% 70% 80% 85% 50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50%
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 10
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 4
weight 133 159 186 212 225 83 91 99 107 116 124 132 140 132 124 116 107 99 91 83
4 Dumbbell fly 5 Leg press 6 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
5 Lunge 6 Abs
60% 70% 80% 90% 100%
159 186 212 239 265
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 6 Good morning (sitting)
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%
6 Good morning (standing) 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift
% 50% 60% 65% 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70%
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 85 102 119 136 145 83 99 116 132
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 85 102 119 136 83 99 116 132
reps 3 3 2 5 5 4 3 2 3 5 7 9 10 4 4 3
sets 1 2 4 1 1 2 2 3 2 2 1 1 5 1 1 2
weight 133 159 172 83 99 116 124 132 124 116 99 83
94 111 128
85 102 119 128
133 159 186
80%
2 5 10
5 6 4
212
% 50% 60% 70% 80% 50% 60% 70% 75%
reps 5 4 3 3 5 5 5 4 8 10 5
sets 1 1 2 7 1 1 2 4 5 5 5
weight 83 99 116 132 85 102 119 128
% 50% 60% 70% 80% 90% 50% 60% 70% 80% 90% 55% 65% 75%
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 85 102 119 136 153 83 99 116 132 149 94 111 128
% 50% 60% 70% 80% 90% 80% 50% 60% 70% 75% 80% 75% 70% 60% 50%
reps 4 3 3 2 1 2 6 5 4 3 2 3 5 9 11 10
sets 1 1 2 2 3 2 1 1 2 2 3 2 1 1 1 5
weight 133 159 186 212 239 212 83 99 116 124 132 124 116 99 83
5 Leg press 6 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Push-up (wide grip) 4 Leg extension 5 Good morning (sitting)
week 3 1 day (Monday) 1 Squat
2 Bench press
3 Squat
4 Dumbbell fly 5 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift from boxes
65% 75% 85%
5 5 4 5 10
1 2 4 6 3
172 199 225
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 50% 60% 70%
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 83 99 116 132 85 102 119 136 145 83 99 116
% 50% 60% 70% 80% 50% 60% 70% 80% 85%
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 85 102 119 136 83 99 116 132 140
reps 3 3 3 3 6 5 4 3 3
sets 1 2 2 5 1 1 2 2 3
weight 133 159 186 199 83 99 116 124 132
5 Lunge 6 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Leg press 6 Good morning (sitting)
week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Squat
50% 60% 70% 75%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
% 50% 60% 70% 75% 50% 60% 70% 75% 80%
85 102 119 128
3 Deadlift
75% 70% 65% 60% 55% 50% 50% 60% 70% 80%
4 5 6 8 10 10 4 4 3 3 10 5 10
2 2 1 1 1 1 1 1 2 6 5 6 3
124 116 107 99 91 83 133 159 186 212
% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80% 50% 60% 65%
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 85 102 119 136 145 136 83 99 116 132 85 102 111
4 Dumbbell fly 5 Lunge 6 Abs 5 day (Friday) 1 Squat
2 Bench press
3 Squat
4 Good morning (sitting)
Sheiko Monthly training plan #1 of Candidates to MS and CMS in preparation period
week 1 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
5 Abs 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift up to knees
% 50% 60% 70% 80% 50% 60% 70% 75% 80% 75% 70% 65% 60% 50% 50% 60% 70%
5 Good morning (standing) 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
% 50% 60% 70% 80% 50% 60% 70% 80% 55% 65% 75%
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 85 102 119 136 83 99 116 132
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 133 159 186 212 83 99 116 124 132 124 116 107 99 83
reps 5 4 3 3 5 4 3 3 5 4 3
sets 1 1 2 5 1 1 2 6 1 1 5
weight 83 99 116 132 85 102 119 136 91 107 124
85 102 119
133 159 186
4 Dumbbell fly 5 Abs 6 day (Saturday) 1 Deficit deadlift 2 Incline Bench press 3 Dip (with weights) 4 Deadlift off boxes
10 10
5 3
reps 3 2 4 6 4 4 3 2 5
sets 2 4 6 5 1 2 2 4 5
weight 133 159
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 55% 65% 75%
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 83 99 116 132 140 85 102 119 136 91 107 124
% 50% 60% 65% 50% 60% 70% 80% 75% 70% 60% 50%
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 133 159 172 83 99 116 132 124 116 99 83
reps 5 4
sets 1 1
weight 85 102
% 50% 60%
60% 70% 80% 90%
5 Good morning (sitting) week 2 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Abs 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift
50% 60% 70% 80%
5 Good morning (standing) 5 day (Friday) 1 Squat
% 50% 60%
159 186 212 239
133 159 186 212
2 Bench press
3 Dumbbell fly 4 Squat
70% 80% 55% 65% 75% 50% 60% 70%
5 Abs 6 day (Saturday) 1 Press 2 Incline Bench press 3 Dip (with weights) 4 Deadlift up to knees
%
50% 60% 70% 75%
5 Good morning (sitting) week 3 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
5 Abs 3 day (Wednesday) 1 Deadlift
2 Bench press
% 50% 60% 70% 80% 50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70%
3 3 5 4 3 10 5 5 4 10
2 5 1 1 5 5 1 1 4 3
119 136 91 107 124
reps 5 4 8 4 4 3 2 5
sets 5 6 5 1 1 2 5 5
weight
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 85 102 119 136 83 99 116 132
reps 4 4 3 3 8 7 6 5 4 3 2 1 2 3 4
sets 1 1 2 5 1 1 1 1 1 2 2 2 2 2 1
weight 133 159 186 212 83 91 99 107 116 124 132 140 132 124 116
85 102 119
133 159 186 199
85 102 119
65% 60% 55% 50% 3 Dumbbell fly 4 Deadlift up to knees
50% 60% 70%
5 Good morning (sitting) 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 50% 60% 65%
5 Dip (with weights) 6 Abs 6 day (Saturday) 1 Deficit deadlift
2 Bench press
3 Triceps 4 Deadlift off boxes
% 50% 60% 65% 50% 60% 65% 60% 70% 80% 85%
5 Good morning (standing) week 4 1 day (Monday) 1 Squat
2 Bench press
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 80%
6 8 10 12 10 4 4 4 5
1 1 1 1 5 1 1 5 5
107 99 91 83
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 85 102 119 136 145 83 99 116 132
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 133 159 172 83 99 107
reps 5 4 3 3 5 4 3 3 2 3
sets 1 1 2 7 1 1 2 2 3 2
weight 85 102 119 136 83 99 116 132 140 132
133 159 186
85 102 111
159 186 212 225
3 Dip 4 Dumbbell fly 5 Abs 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift
% 50% 60% 70% 50% 60% 70% 75% 50% 60% 70% 80% 85%
5 Good morning (standing) 5 day (Friday) 1 Squat
2 Bench press
3 Dip 4 Dumbbell fly 5 Squat
% 50% 60% 70% 80% 85% 50% 60% 70% 80%
55% 65% 75%
6 Abs 6 day (Saturday) 1 Deadlift up to knees
2 Press 3 Incline Bench press 4 Deadlift off boxes
5 Good morning (sitting)
% 50% 60% 70% 80%
60% 70% 80% 90%
6 10 10
5 5 3
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 133 159 186 83 99 116 124
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 85 102 119 136 145 83 99 116 132
reps 4 4 3 2 5 4 4 4 3 3 5
sets 1 1 2 4 5 6 1 1 2 4 5
weight 133 159 186 212
133 159 186 212 225
94 111 128
159 186 212 239
Sheiko Monthly training plan #2 of Candidates to MS and CMS in preparation period
week 1 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
% 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
sets 1 1 2 5 1 1 2 5 1 1 5 5 5 5
weight 83 99 116 132 85 102 119 136 91 107 124
% 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
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 133 159 172 83 99 116 124 132 140 132 124 116 107 99 91 83
reps 5 4 3 2 5
sets 1 1 2 4 1
weight 94 111 128 145 83
4 Dumbbell fly 5 Bottom up squat 6 Good morning 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift
50% 60% 70% 80% 85%
5 Leg press 5 Abs 5 day (Friday) 1 Squat
2 Bench press
% 55% 65% 75% 85% 50%
133 159 186 212 225
60% 70% 80% 3 Dip (weighted) 4 Squat
4 3 2 5 5 4 3 3 5
1 2 6 5 1 1 1 5 5
99 116 132
% 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
sets 1 1 2 4 1 1 5 1 2 2 3 6 4 4
weight 133 159 186 199 83 99 107 186 212 239 265
% 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
sets 1 1 2 5 1 1 2 5 1 1 5 6 5
weight 83 99 116 132 85 102 119 136 83 99 116
% 50% 60% 70% 75% 80% 75% 70% 65% 60% 55%
reps 5 4 4 3 2 3 4 5 6 7
sets 1 1 2 2 3 2 1 1 1 1
weight 83 99 116 124 132 124 116 107 99 91
50% 60% 70% 80%
5 Good morning (sitting) 6 day (Saturday) 1 Deadlift up to knees
2 Bench press
3 Deadlift off boxes
4 Leg press 5 Back extension 6 Abs week 2 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Leg press 5 Good morning 3 day (Wednesday) 1 Bench press
85 102 119 136
50% 2 Dumbbell fly 3 Deadlift
50% 60% 70% 80%
4 Bottom up squat 5 Abs 5 day (Friday) 1 Squat
2 Bench press
3 Dip (weighted) 4 Squat
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 65%
5 Back extension 6 day (Saturday) 1 Deadlift up to knees
2 Incline bench press 3 Triceps 4 Deadlift from boxes
% 50% 60% 70%
75% 85% 95%
5 Leg press 5 Abs week 3 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Bottom up squat 6 Back extension
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 55% 65% 75%
8 10 4 4 3 2 5 10
1 5 1 1 2 6 6 4
83
reps 5 4 3 3 5 4 3 3 6 6 6 6 10
sets 1 1 2 5 1 1 2 6 5 1 2 3 4
weight 85 102 119 136 83 99 116 132
reps 5 5 4 3 10 4 3 3 5 8
sets 1 2 4 5 5 2 2 4 6 3
weight 133 159 186
reps 5 4 3 3 5 4 3 3 2 5 4 3 10 5 10
sets 1 1 2 5 1 1 2 3 3 1 1 4 5 6 4
weight 83 99 116 132 85 102 119 136 145 91 107 124
133 159 186 212
85 102 111
199 225 252
3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Deadlift from boxes
% 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
sets 1 1 2 5 1 1 1 2 2 2 2 2 1 1 1 1 1 1 2 4 6 4
weight 133 159 186 199 83 99 116 124 132 140 132 124 116 107 99 91 83 172 199 225
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 3 5 4 3 3 10 4 4 4 6
sets 1 1 2 5 1 1 2 6 5 1 1 4 6
weight 85 102 119 136 83 99 116 132
reps 3 3 3 3 5 5 5 10 4 4 4 6
sets 1 1 2 5 1 2 5 5 1 2 4 6
weight 133 159 186 212 83 99 116
4 Leg press 5 Back extension 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
55% 65% 75%
5 Good morning (sitting) 6 day (Saturday) 1 Deadlift off boxes
2 Bench press
3 Triceps 4 Snatch grip rack pull (slow eccentric) 5 Bottom up squat
% 50% 60% 70% 80% 50% 60% 70% 50% 60% 65%
94 111 128
133 159 172
5 Abs week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
10
4
reps 5 4 3 3 2 3 5 4 3 3 2 10 5 4 3 8
sets 1 1 2 2 2 2 1 1 2 2 4 5 1 1 5 3
weight 85 102 119 136 145 136 83 99 116 132 140
% 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
sets 1 1 2 6 1 1 2 3 3 1 1 4 6 4
weight 83 99 116 132 133 159 186 212 225 91 107 124
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
reps 5 4 3 3 5 4 3 3 5 5 5 10 5 10
sets 1 1 2 5 1 1 2 5 1 1 4 5 5 4
weight 83 99 116 132 85 102 119 136 83 99 116
% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80% 85% 55% 65% 75%
5 Abs 3 day (Wednesday) 1 Bench press
2 Deadlift
3 Bench press
4 Leg press 5 Back extension 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Bottom up squat 6 Back extension
94 111 128
6 day (Saturday) 1 Deadlift up to knees
2 Press 3 Incline Bench press 4 Deadlift off boxes
% 50% 60% 70% 75%
reps 4 4 3 2 5 4 3 3 3 2 1 6 5
sets 1 1 2 4 5 6 1 1 1 3 3 6 5
weight 133 159 186 199
% 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
sets 1 1 2 5 1 1 2 5 1 1 4 5 6 5
weight 83 99 116 132 85 102 119 136 91 107 124
% 50% 60% 70% 80% 50% 60% 70% 75% 80% 75% 70% 65% 60% 55% 50%
reps 4 4 3 3 6 5 4 3 2 3 4 5 6 7 8 8 4 4 3 4
sets 1 1 2 5 1 1 1 2 3 2 1 1 1 1 1 4 1 1 5 6
weight 133 159 186 212 83 99 116 124 132 124 116 107 99 91 83
55% 65% 75% 85% 95%
5 Leg press 6 Good morning week 5 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Leg press 6 Good morning (sitting) 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift to knees
5 Leg press
50% 60% 70%
146 172 199 225 252
133 159 186
6 Back extension 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
5 Triceps 6 Good morning 6 day (Saturday) 1 Bench press
2 Dip 3 Deadlift
% 50% 60% 65% 50% 60% 70% 80%
5 Bottom up squat 5 Abs week 6 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 85% 90% 50% 60% 70% 80% 90% 80% 55% 65% 75%
5 Good morning 3 day (Wednesday) 1 Bench press
% 50% 60%
10
4
reps 5 4 3 3 5 4 3 3 8 5 5 5 10 5
sets 1 1 2 5 1 1 2 5 4 1 1 5 5 5
weight 85 102 119 136 83 99 116 132
reps 6 6 6 4 4 4 3 2 5 10
sets 1 2 4 5 1 1 2 6 6 3
weight 83 99 107
reps 5 4 3 3 2 1 5 4 3 2 1 2 6 5 4 3 5
sets 1 1 2 2 2 2 1 1 2 2 3 2 3 1 2 4 5
weight 85 102 119 136 145 153 83 99 116 132 149 132
reps 5 5
sets 1 1
weight 83 99
85 102 119
133 159 186 212
94 111 128
2 Deadlift
70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 80% 90%
4 3 2 3 4 6 8 4 4 3 3 2 10 5 6
2 2 3 2 1 1 1 1 1 2 2 4 5 6 3
116 124 132 124 116 99 83 133 159 186 212 239
% 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
sets 1 1 2 5 1 1 2 5 1 1 4 5 6
weight 83 99 116 132 85 102 119 136 91 107 124
% 50% 60% 65%
reps 3 3 3 4 6 4 4 4 7 10
sets 1 2 5 6 5 1 2 4 6 4
weight 133 159 172
3 Triceps 4 Leg press 5 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Leg press 6 day (Saturday) 1 Deficit deadlift
2 Incline Bench press 3 Dip 4 Snatch grip deadlift
5 Leg press 6 Abs
50% 60% 65%
133 159 172
Sheiko Monthly training plan #2 of Candidates to MS and CMS in preparation period
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
weight 94 111 128 145 83 99 116 132
% 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
weight 91 107 124 140 133 159 186 212 83 99 116
% 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
weight 85 102 119 136 83 99 116 132
% 50% 60%
reps 3 3
sets 1 1
weight 133 159
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 5 Good morning (standing) 6 day (Saturday) 1 Deadlift up to knees
85 102 119 136
70% 75% 2 Incline bench press 3 Lats 4 Deadlift off boxes
3 2 3 10 4 4 3 2 5 8
2 4 6 5 1 1 2 3 5 4
186 199
% 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
weight 83 99 116 132 85 102 119 136 91 107 124
% 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
weight 133 159 186 199 83 99 116 124 132 140 124 107 91
% 50% 60% 70% 80% 50% 60%
reps 5 4 3 2 5 4
sets 1 1 2 5 1 1
weight 85 102 119 136 83 99
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 6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Squat (deep) 5 Abs 5 day (Friday) 1 Squat
2 Bench press
159 186 212 239
70% 80% 3 Dumbbell fly 4 Squat
3 2 10 6 6 6 8 8
2 5 5 1 1 4 5 4
116 132
% 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
weight 83 99 116 146 172 199 225
% 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
weight 91 107 124 140 85 102 119 136 83 99 116 132
% 50% 60% 70% 75% 50% 60% 70% 80% 60% 70% 80% 90%
reps 3 3 3 2 5 4 3 3 3 3 3 2 5
sets 1 1 2 5 1 1 2 6 1 1 2 3 5
weight 133 159 186 199 83 99 116 132 159 186 212 239
50% 60% 65%
5 Shoulders 6 Back extension 6 day (Saturday) 1 Narrow grip bench press
2 Deadlift from boxes
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) 1 Deadlift up to knees
2 Bench press
3 Deadlift from boxes
4 Squat (deep)
85 102 111
5 Abs 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
8
4
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
weight 94 111 128 145 83 99 116 132 149
% 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
weight 133 159 186 212 83 99 116
% 55% 65% 75% 85% 50% 60% 70% 80% 90% 80%
reps 5 4 3 2 5 4 3 2 1 2 6 10 8
sets 1 1 2 5 1 1 2 2 3 2 5 5 5
weight 91 107 124 140 85 102 119 136 153 136
% 50% 60% 70% 80%
reps 3 3 3 3
sets 1 1 2 5
weight 133 159 186 212
% 55% 65% 75% 85% 50% 60% 70% 80% 90% 50% 60% 70% 80%
5 Good morning (sitting) 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
85 102 119 136
2 Bench press
50% 60% 70% 80% 85% 80% 75% 70% 65% 60% 55% 50%
6 5 4 3 2 3 4 5 6 7 8 9 8 8
1 1 1 2 3 1 1 1 1 1 1 1 4 4
83 99 116 132 140 132 124 116 107 99 91 83
% 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
weight 85 102 119 136 83 99 116 132
% 55% 65% 75% 85%
reps 3 3 3 3 4 8 5 5
sets 1 1 2 4 5 5 5 5
weight 146 172 199 225
% 55% 65% 75% 85% 50% 60% 70% 80% 85% 50% 60% 70%
reps 5 4 3 2 5 4 3 2 2 5 4 3
sets 1 1 2 4 1 1 2 3 3 1 1 1
weight 91 107 124 140 85 102 119 136 145 83 99 116
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) 1 Deadlift off boxes
2 Incline bench press 3 Dip 4 Good morning (sitting) 5 Leg press week 5 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
80%
3 10 10 8
4 5 5 4
132
% 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
weight 133 159 186 83 99 116 132 172 199 225 252
% 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
weight 85 102 119 136 91 107 124 140
reps 3 3 3 3 5 5 5 10 10 8
sets 1 1 2 5 1 1 5 5 5 4
weight 133 159 186 212 83 99 116
4 Dumbbell fly 5 Triceps 6 Back extension 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Deadlift from boxes
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 Good morning (sitting) 6 day (Saturday) 1 Deadlift
2 Bench press
3 Triceps 4 Leg extension 5 Abs
% 50% 60% 70% 80% 50% 60% 70%
94 111 128
Sheiko 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
weight 85 102 119 128 83 99 116 124
% 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
weight 85 102 119 136 153 161.5-170 83 99 116 132 149 156.75-165 133 159 186 212 239 251.75-265
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 3 3 3 2 3 3 3 3 10 3 3 3 5
sets 1 1 2 6 1 1 2 6 5 1 1 4 5
weight 85 102 119 136 83 99 116 132
reps
sets
weight
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
55% 65% 75%
5 Good morning (sitting) 6 day (Saturday)
%
94 111 128
1 Deadlift up to knees
2 Incline Bench press 3 Dip (with weights) 4 Deadlift off boxes
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 4 Deadlift up to knees
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 55% 65% 75%
5 Good morning (standing) 5 day (Friday) 1 Squat
2 Bench press
% 50% 60% 70% 80% 50% 60%
4 4 4 4 6 3 3 3 3 10
1 1 4 6 5 1 1 2 4 5
133 159 186
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
weight 85 102 119 136 145 83 99 116 132 149 132
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
weight 133 159 186 212 225 83 99 116 132
reps 3 3 3 3 3 3
sets 1 1 2 5 1 1
weight 85 102 119 136 83 99
146 172 199 225
85 102 119
146 172 199
70% 80% 85% 3 Dumbbell fly 4 Squat
3 2 1 10 3 3 2 10
2 2 3 5 1 1 4 3
116 132 140
reps 3 3 3 4 3 3 3 2 5
sets 1 2 5 5 1 1 2 6 5
weight 91 107 124
% 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
weight 83 99 116 132 140 85 102 119 136 91 107 124
% 50% 60% 70% 80%
reps 3 3 3 3 8 3 3 2 2 8
sets 1 2 2 6 4 1 1 2 5 3
weight 83 99 116 132
reps 3 3 3
sets 1 1 2
weight 85 102 119
55% 65% 75%
5 Abs 6 day (Saturday) 1 Bench press
2 Dip 3 Deadlift
% 55% 65% 75% 50% 60% 70% 80%
4 Good morning (sitting) week 3 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Good morning (standing) 3 day (Wednesday) 1 Bench press
2 Dumbbell fly 3 Deadlift
50% 60% 70% 80%
4 Abs 5 day (Friday) 1 Squat
% 50% 60% 70%
94 111 128
133 159 186 212
133 159 186 212
2 Bench press
3 Dumbbell fly 4 Squat
80% 85% 50% 60% 70% 80%
2 1 3 3 3 2 8 3 3 3 4
2 2 1 1 2 5 4 1 1 4 4
136 145 83 99 116 132
reps 3 4 3 3 3 3 8
sets 5 5 1 2 2 4 4
weight
% 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
weight 85 102 119 136 83 99 116 132
% 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
weight 83 99 116 132
reps 3 3 3 2 3 3
sets 1 1 2 3 1 1
weight 85 102 119 128 83 99
55% 65% 75%
5 Good morning (sitting) 6 day (Saturday) 1 Incline Bench press 2 Dip 3 Deadlift
%
50% 60% 70% 75%
4 Abs week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Good morning (standing) 3 day (Wednesday) 1 Bench press
2 Dumbbell fly 3 Deadlift
50% 60% 70% 75%
4 Abs 5 day (Friday) 1 Squat
2 Bench press
% 50% 60% 70% 75% 50% 60%
94 111 128
133 159 186 199
133 159 186 199
70% 80%
3 2 6 4
2 4 3 4
116 132
% 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
weight 133 159 186 83 99 116 124
% 50% 60% 70% 50% 60% 70%
reps 3 3 2 3 3 2
sets 1 2 3 1 2 3
weight 85 102 119 83 99 116
3 Dumbbell fly 4 Good morning (sitting) 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
WEEK 1 DAY 1 (MON) reps sets Squat
Bench Press
Squat
Dumbbell fly Inc. DB press
%
FULL
Partial
Raw
5 4
1 1
55% 65%
55.0 65.0
55.0 65.0
55.0 65.0
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%
75.0 85.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
75.0 85.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
75.0 85.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
% 50%
FULL 50.0
Partial 50.0
Raw 50.0
60% 70%
60.0 70.0
60.0 70.0
60.0 70.0
% 50% 60% 70% 80% 85% 55% 65% 75% 85%
FULL 50.0 60.0 70.0 80.0 85.0 55.0 65.0 75.0 85.0
Partial 50.0 60.0 70.0 80.0 85.0 55.0 65.0 75.0 85.0
Raw 50.0 60.0 70.0 80.0 85.0 55.0 65.0 75.0 85.0
DAY 2 (TUES) Dead on box
Bench Press Floor Press Lat Pull down Abs
reps sets 3 1 3 2 4 3 6 10
2 4 5 5 5 4
DAY 3 (WED) Deadlift
Bench Press
Dumbbell fly Squat with Bands Good Mornings
WEEK 2 DAY 1 (MON)
reps sets 3 1 3 1 3 2 3 2 2 4 5 1 4 1 3 2 2 5 10 5 4 5 8 4
Bench Press
Squat
Bench Press
Dumbbell fly Good Mornings
reps sets 5 1 4 1 3 2 2 2
% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
1 5
3 1
90% 50%
90.0 50.0
90.0 50.0
90.0 50.0
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%
65.0 75.0 85.0 55.0 65.0 75.0 85.0
65.0 75.0 85.0 55.0 65.0 75.0 85.0
65.0 75.0 85.0 55.0 65.0 75.0 85.0
% 55% 65% 75%
FULL 55.0 65.0 75.0
Partial 55.0 65.0 75.0
Raw 55.0 65.0 75.0
reps sets 3 1 3 1 3 2 2 2 1 3 5 1 4 2 3 2 3 5 10 5 4 1 4 2 4 4 8 4
% 50% 60% 70% 80% 90% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0 90.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0 90.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0 90.0 50.0 60.0 70.0 80.0
65% 75% 85%
65.0 75.0 85.0
65.0 75.0 85.0
65.0 75.0 85.0
reps sets 5 1 4 1
% 55% 65%
FULL 55.0 65.0
Partial 55.0 65.0
Raw 55.0 65.0
DAY 2 (TUES) Dead on Box
Incline Bench Floor Press Lat Pull Down Abs
reps sets 3 1 2 2 1 5 4 6 3 6 8
5 5 4
DAY 3 (WED) Deadlifts
Bench Press
Dumbbell fly Rev Band DL
Good Mornings
WEEK 3 DAY 1 (MON) Squat
Bench Press
Squat
Dumbbell fly Good Mornings
3
2
75%
75.0
75.0
75.0
2 5 4 3
5 1 1 2
85% 50% 60% 70%
85.0 50.0 60.0 70.0
85.0 50.0 60.0 70.0
85.0 50.0 60.0 70.0
3 5 4 3 3 10 8
6 1 1 1 4 5 4
80% 50% 60% 70% 80%
80.0 50.0 60.0 70.0 80.0
80.0 50.0 60.0 70.0 80.0
80.0 50.0 60.0 70.0 80.0
% 50% 60% 65% 55%
FULL 50.0 60.0 65.0 55.0
Partial 50.0 60.0 65.0 55.0
Raw 50.0 60.0 65.0 55.0
65% 75%
65.0 75.0
65.0 75.0
65.0 75.0
reps sets 3 1 3 1 3 2 3 4 5 1 4 1 3 2 3 2 3 1 3 1 3 1 3 5 4 5 5 5
% 50% 60% 70% 75% 50% 60% 70% 80% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 75.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 75.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 75.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
reps sets 5 1 4 1 3 2 2 4 5 1
% 55% 65% 75% 85% 50%
FULL 55.0 65.0 75.0 85.0 50.0
Partial 55.0 65.0 75.0 85.0 50.0
Raw 55.0 65.0 75.0 85.0 50.0
DAY 2 (TUES) Dead on box
Bench Press
Floor Press Squat with Bands Good Mornings
reps sets 3 2 3 2 2 6 5 1 4 3 3 4 5
2 4 5 5 5
DAY 3 (WED) Dead to knees
Bench Press
Deadlift
Incline Bench Good Mornings
WEEK 4 DAY 1 (MON) Squat
Bench Press
Dumbbell fly Squat
Good Mornings
4 3 3 10
1 2 6 5
60% 70% 80%
60.0 70.0 80.0
60.0 70.0 80.0
60.0 70.0 80.0
5 4 3 3 8
1 2 1 4 5
50% 60% 70% 80%
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
reps sets 3 1 3 1 2 2 1 3 2 6 5 5 8 3
% 50% 60% 70% 75%
FULL 50.0 60.0 70.0 75.0
Partial 50.0 60.0 70.0 75.0
Raw 50.0 60.0 70.0 75.0
reps sets 3 1 3 1 3 2 3 2 2 4 5 1 4 1 3 2 3 2 2 2 3 1 3 1 3 2 3 2 2 2 2 2
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 90% 65% 75% 85% 95% 105%
FULL 50.0 60.0 70.0 80.0 85.0 50.0 60.0 70.0 80.0 90.0 65.0 75.0 85.0 95.0 105.0
Partial 50.0 60.0 70.0 80.0 85.0 50.0 60.0 70.0 80.0 90.0 65.0 75.0 85.0 95.0 105.0
Raw 50.0 60.0 70.0 80.0 85.0 50.0 60.0 70.0 80.0 90.0 65.0 75.0 85.0 95.0 105.0
reps sets 5 1 4 1 3 2 2 4 5 1 4 1 3 2 3 6
% 55% 65% 75% 85% 50% 60% 70% 80%
FULL 55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0
Partial 55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0
Raw 55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0
DAY 2 (TUES) Dead on box
Floor Press Lat Pull Down Abs
DAY 3 (WED) Deadlift
Bench Press
Rev Band DL
Good Mornings
WEEK 5 DAY 1 (MON) Squat
Bench Press
Dumbbell fly
10
5
Squat
5 4 3 2 5 10
1 1 1 4 5 4
Good Mornings Abs
50% 60% 70% 80%
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
reps sets 3 1 3 2 2 5 3 1 3 2 3 5 6 5 8 4
% 50% 60% 70% 55% 65% 75%
FULL 50.0 60.0 70.0 55.0 65.0 75.0
Partial 50.0 60.0 70.0 55.0 65.0 75.0
Raw 50.0 60.0 70.0 55.0 65.0 75.0
reps sets
%
FULL
Partial
Raw
55% 65% 75% 85% 50% 60% 70% 80% 85%
55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0 85.0
55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0 85.0
55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0 85.0
60% 70% 80% 90% 100%
60.0 70.0 80.0 90.0 100.0
60.0 70.0 80.0 90.0 100.0
60.0 70.0 80.0 90.0 100.0
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 3 3 2 5 4 3 3 2 10 3 3 3 3 2 8
1 1 2 4 1 1 2 2 4 5 1 1 2 2 3 4
Squat bench deadlift
Full gear
Partial gear/Partial ROM
Raw Maxes
100 100 100
100 100 100
100 100 100
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 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0
Partial 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0
Raw 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0
4 10 10
4 5 3
75%
75.0
75.0
75.0
reps 3 3 3 2
sets 1 1 2 5
% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
5 5 4 3 3 3 3 3 4 8
1 1 5 5 1 1 2 4 5 3
55% 65% 75%
55.0 65.0 75.0
55.0 65.0 75.0
55.0 65.0 75.0
65% 75% 85% 95%
65.0 75.0 85.0 95.0
65.0 75.0 85.0 95.0
65.0 75.0 85.0 95.0
DAY 5 (SAT) Dead to Knees
Bench Press
Floor Press Rev Band DL
Leg Press Abs
0 Full gear Squat 100 bench 100 deadlift 100
Partial gear/Partial ROM 100 100 100
Raw Maxes 100.0 100.0 100.0
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 50.0 60.0 70.0 80.0 90.0 80.0 50.0
Partial 50.0 60.0 70.0 80.0 90.0 80.0 50.0
Raw 50.0 60.0 70.0 80.0 90.0 80.0 50.0
1 2 6 6 5 3
60% 70% 80%
60.0 70.0 80.0
60.0 70.0 80.0
60.0 70.0 80.0
Floor Press Dumbbell fly Abs
4 3 2 2 10 8
reps 3
sets 1
% 55%
FULL 55.0
Partial 55.0
Raw 55.0
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%
65.0 75.0 85.0 55.0 65.0 75.0
65.0 75.0 85.0 55.0 65.0 75.0
65.0 75.0 85.0 55.0 65.0 75.0
50% 60%
50.0 60.0
50.0 60.0
50.0 60.0
0 Squat bench
Full gear 100 100
Partial gear/Partial ROM 100 100
Raw Maxes 100.0 100.0
Squat
DAY 5 (SAT) Deadlift
Bench Press
Triceps Deadlift Good Mornings
deadlift
100
100
100.0
DO NOT TYPE HERE!!!!
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 50.0 60.0 70.0 75.0 50.0
Partial 50.0 60.0 70.0 75.0 50.0
Raw 50.0 60.0 70.0 75.0 50.0
4 3 3 10 5 8
1 2 7 5 5 4
60% 70% 80%
60.0 70.0 80.0
60.0 70.0 80.0
60.0 70.0 80.0
reps 3 3 3
sets 1 1 2
% 50% 60% 70%
FULL 50.0 60.0 70.0
Partial 50.0 60.0 70.0
Raw 50.0 60.0 70.0
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%
80.0 85.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
80.0 85.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
80.0 85.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
Partial gear/Partial ROM 100 100 100
Raw Maxes 100.0 100.0 100.0
DAY 5 (SAT) Deadlift
Bench Press
Rev Band DL
Triceps Squats with Bands
0 Full gear Squat 100 bench 100 deadlift 100
DO NOT TYPE HERE!!!!
DAY 4 (FRI) Squat
Bench Press
Dumbbell fly Abs
reps 5 4 3
sets 1 1 2
% 50% 60% 70%
FULL 50.0 60.0 70.0
Partial 50.0 60.0 70.0
Raw 50.0 60.0 70.0
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%
80.0 50.0 60.0 70.0 80.0 85.0 80.0
80.0 50.0 60.0 70.0 80.0 85.0 80.0
80.0 50.0 60.0 70.0 80.0 85.0 80.0
reps 3 3 3 2 3 5 4 4 4 4
sets 1 1 2 5 5 6 1 1 4 5
% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
50% 60% 65%
50.0 60.0 65.0
50.0 60.0 65.0
50.0 60.0 65.0
Partial gear/Partial ROM 100 100 100
Raw Maxes 100.0 100.0 100.0
DAY 5 (SAT) Dead to Knees
Floor Press Dumbell OHP Deadlift
Leg Press
0 Full gear Squat 100 bench 100 deadlift 100
DO NOT TYPE HERE!!!! 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 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
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%
50.0 60.0 70.0 80.0 50.0 60.0 70.0
50.0 60.0 70.0 80.0 50.0 60.0 70.0
50.0 60.0 70.0 80.0 50.0 60.0 70.0
reps 3 3 3 2 3 2 10
sets 1 1 2 6 5 5 5
% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
DAY 5 (SAT) Deadlift
Incline Bench Floor Press Triceps
WEEK 1 DAY 1 (MON) reps sets Squat
Bench Press
Dumbbell fly Triceps Good morning (Standing)
%
FULL
Partial
Raw
50% 60% 70% 80% 90%-95% 50% 60% 70% 80% 90%-95%
50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 90 - 95
50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 90 - 95
50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 90 - 95
reps sets % 3 1 50% 3 1 60% 3 2 70% 2 2 80% 1 3 90%-95% 3 1 50% 3 1 60% 3 1 70% 3 6 80% 3 1 65% 3 2 75% 3 4 85% 8 3
FULL 50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 65 75 85
Partial 50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 65 75 85
Raw 50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 65 75 85
FULL 55.0 65.0 75.0
Partial 55.0 65.0 75.0
Raw 55.0 65.0 75.0
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
DAY 2 (TUES) REST!
DAY 3 (WED) Deadlift
Bench Press
Dead to Knees
Abs
WEEK 2 DAY 1 (MON) Bench Press
reps sets 3 1 3 1 3 2
% 55% 65% 75%
Squat
Bench Press
Dumbbell fly Good Mornings (sitting)
2 3 3 3 2 3 3 3 3 3 8 8
4 1 1 2 3 2 1 1 1 4 4 3
85% 55% 65% 75% 85% 80% 50% 60% 70% 80%
85.0 55.0 65.0 75.0 85.0 80.0 50 60 70 80
85.0 55.0 65.0 75.0 85.0 80.0 50 60 70 80
85.0 55.0 65.0 75.0 85.0 80.0 50 60 70 80
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 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
Partial 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
Raw 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
reps sets 3 1 3 1 3 2 2 2 1 3 2 2 3 1 3 1 3 2 3 6 8 4
% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0
DAY 2 (TUES) REST!
DAY 3 (WED) Bench Press
Deadlifts
Floor Press Abs
WEEK 3 DAY 1 (MON) Squat
Bench Press
Dumbbell fly Leg Press Good morning (sitting)
4 8
4 3
DAY 2 (TUES) REST
DAY 3 (WED) Bench Press
Deadlifts
Floor Press Abs
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 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
Partial 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
Raw 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
reps sets 3 1 3 1 3 2 2 5 3 1
% 50% 60% 70% 80% 50%
FULL 50.0 60.0 70.0 80.0 50.0
Partial 50.0 60.0 70.0 80.0 50.0
Raw 50.0 60.0 70.0 80.0 50.0
60% 70% 80%
60.0 70.0 80.0
60.0 70.0 80.0
60.0 70.0 80.0
% 50% 60%
FULL 50.0 60.0
Partial 50.0 60.0
Raw 50.0 60.0
70% 80%
70.0 80.0
70.0 80.0
70.0 80.0
WEEK 4 DAY 1 (MON) Squat
Bench Press
Dumbbell fly Good Mornings
3 3 3 6 4
1 2 5 3 4
DAY 2 (TUES) REST
DAY 3 (WED) Bench Press
Dumbbell fly
reps sets 3 1 3 1 3 2 8
2 5 4
Deadlifts
Abs
3 3 3 2 8
1 1 2 4 3
50% 60% 70% 75%
50.0 60.0 70.0 75.0
50.0 60.0 70.0 75.0
50.0 60.0 70.0 75.0
% 50%
FULL 50.0
Partial 50.0
Raw 50.0
WEEK 5 DAY 1 (MON) Bench Press
Deadlifts
Good Mornings
reps sets 3 1 3 2 1
1 2 3
60% 70% 75%
60.0 70.0 75.0
60.0 70.0 75.0
60.0 70.0 75.0
3 3
1 2
50% 60%
50.0 60.0
50.0 60.0
50.0 60.0
2 5
4 3
70%
70.0
70.0
70.0
% 50% 60% 70% 50% 60% 70%
FULL 50.0 60.0 70.0 50.0 60.0 70.0
Partial 50.0 60.0 70.0 50.0 60.0 70.0
Raw 50.0 60.0 70.0 50.0 60.0 70.0
DAY 2 (TUES) REST
DAY 3 (WED) Squat
Bench Press
reps sets 3 1 3 2 2 3 3 1 3 2 2 3
0 Full gear Partial gear/Partial ROM Squat 100 100 bench deadlift
100 100
100 100
Raw Maxes 100 100 100
DO NOT TYPE HERE!!!! DAY 4 (FRI) Squat
Bench Press
Floor Press Dumbbell fly Good morning (standing)
reps 3 3 3 2 3 3 3 2 3 3 8
sets 1 1 2 6 1 1 2 3 2 5 4
8
4
reps 3 3 2 3 3 3 2 8 3 3 3 2 8
sets 1 2 4 1 1 2 5 4 1 1 2 5 3
% 50% 60% 70% 80% 55% 65% 75% 85% 80%
FULL 50.0 60.0 70.0 80.0 55.0 65.0 75.0 85.0 80.0
Partial 50.0 60.0 70.0 80.0 55.0 65.0 75.0 85.0 80.0
Raw 50.0 60.0 70.0 80.0 55.0 65.0 75.0 85.0 80.0
% 50% 60% 70% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 50.0 60.0 70.0 80.0
50% 60% 70% 80%
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
DAY 5 (SAT) Deads on blocks
Bench Press
Dumbbell fly Deadlifts
Abs
0 Full gear Partial gear/Partial ROM Squat 100 100 bench deadlift
100 100
100 100
Raw Maxes 100 100 100
DO NOT TYPE HERE!!!! DAY 4 (FRI) Bench Press
reps 3 3
sets 1 1
% 50% 60%
FULL 50.0 60.0
Partial 50.0 60.0
Raw 50.0 60.0
Squat
Bench Press
Dumbbell fly Good morning (standing)
3 2 3 3 3 3 3 3 3 8 5
2 5 1 1 2 5 1 1 4 4 4
70% 80% 50% 60% 70% 80% 55% 65% 75%
70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0 75.0
70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0 75.0
70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0 75.0
reps
sets
%
FULL
Partial
Raw
3 3 3 3 3 3 4 8
1 1 2 5 5 5 4 3
50% 60% 70% 80%
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
DAY 5 (SAT)
Deadlift
Incline Dumbell Press Floor Press Leg Press Abs
0
Bench Press
Dumbbell fly Good Mornings (standing)
DAY 5 (SAT)
Raw Maxes
Squat
100
100
100
bench deadlift
100 100
100 100
100 100
DO NOT TYPE HERE!!!!
DAY 4 (FRI) Squat
Full gear Partial gear/Partial ROM
reps 3 3 3 2 3 3 3 2 10 4
sets 1 1 2 5 1 1 2 5 5 4
% 50% 60% 70% 80% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Deadlift
Bench Press
Rev Band DL
Good mornings (sitting) Abs
reps
sets
%
FULL
Partial
Raw
3 3
1 1
50% 60%
50.0 60.0
50.0 60.0
50.0 60.0
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%
70.0 80.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
70.0 80.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
70.0 80.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
0 Full gear Partial gear/Partial ROM Squat 100 100 bench deadlift
100 100
100 100
Raw Maxes 100 100 100
DO NOT TYPE HERE!!!!
DAY 4 (FRI) Squat
Bench Press
Good Mornings (standing)
DAY 5 (SAT) REST
reps 3 3 3
sets 1 1 2
% 50% 60% 70%
FULL 50.0 60.0 70.0
Partial 50.0 60.0 70.0
Raw 50.0 60.0 70.0
2 3 3
5 1 1
75% 50% 60%
75.0 50.0 60.0
75.0 50.0 60.0
75.0 50.0 60.0
3 2 1 6
2 2 3 3
70% 75% 80%
70.0 75.0 80.0
70.0 75.0 80.0
70.0 75.0 80.0
0 Full gear Partial gear/Partial ROM Squat 100 100 bench 100 100 deadlift 100 100
Raw Maxes 100 100 100
DO NOT TYPE HERE!!!! DAY 4 (FRI) REST
DAY 5 (SAT) CONTEST!!!!
Volume Calculations
MS Prep 1 2 3 4 Total
Reps Squat 92 86 131 88 397
Poundage Squat 10625 10013 14909 10659 46206
Bench 16748 14223 21566 12342 64878
Dead 17702 12455 21174 17861 69192
45075 36691 57648 40862 180276
Squat 9648 10217 10081 10166 11084 10166 61362
Bench 22481 18051 21178 16962 20204 16962 115838
Dead 17331 16006 19875 13065 14231 13065 93572
49460 44274 51134 40193 45519 40193 270771
Squat 9597 10268 8696 6001 9877 44438
Bench 13142 16500 14330 14264 15791 74027
Dead 12826 8745 11819 10017 11978 55385
35565 35513 34845 30282 37646 173850
212 253 192 125 60 842
Squat 9690 10965 6885 4709 1581 33830
Bench 7821 10766 10098 7442 3086 39212
Dead 11766 13118 8586 3366 2465 39300
29277 34849 25569 15516 7131 112342
Dead 55 52 48 30 185
237 259 225 260 981
Squat 8288 10999 9376 9860 38522
Bench 11608 11311 11798 15593 50309
Dead 10415 9832 8639 5883 34768
30310 32141 29812 31336 123599
Bench 180 133 220 119 652
Dead 63 59 60 26 208
362 281 386 228 1257
Squat 13753 10013 12223 9877 45866
Bench 19602 14660 24181 13547 71990
Dead 12190 10759 11991 4903 39843
45545 35432 48395 28326 157698
Bench 182 98 227
Dead 51 44 42
367 230 350
Squat 15113 9928 9554
Bench 19602 10948 24659
Dead 9487 7884 8056
44202 28760 42269
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 82 92 58 41 15 288
Bench 67 92 87 65 30 341
Dead 63 69 47 19 15 213
#29 1 2 3 4 Total
Squat 74 101 77 90 342
Bench 108 106 100 140 454
#30 1 2 3 4 Total
Squat 119 89 106 83 397
#31 1 2 3
Squat 134 88 81
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
4 Total
86 389
85 592
18 155
189 1136
9996 44591
9884 65093
3313 28739
23192 138423
#32 1 2 3 4 Total
Squat 59 77 41 15 192
Bench 60 102 63 32 257
Dead 13 41 25 15 94
132 220 129 62 543
Squat 6749 9172 4743 1581 22245
Bench 6872 11880 7235 3333 29321
Dead 2438 7447 4452 2518 16854
16059 28498 16430 7432 68419
#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 8288 10846 12580 9860 41574
Bench 14512 12227 17375 13382 57494
Dead 12402 10030 11872 4903 39207
35201 33103 41827 28144 138275
#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 7880 10829 7115 9860 35683
Bench 8852 11987 11798 15593 48230
Dead 8639 9408 7208 5883 31138
25371 32224 26120 31336 115050
#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 9546 10829 9333 15793 45501
Bench 20543 14058 17490 16055 68145
Dead 11819 7129 10984 11541 41473
41907 32016 37807 43388 155118
Intensity/Average % Squat Bench 67.9% 67.7% 68.5% 67.9% 66.9% 65.4% 71.3% 70.6% 68.5% 67.4%
Dead 68.9% 67.1% 70.1% 71.7% 69.6%
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%
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%
Squat 69.5% 70.1% 69.8% 67.6% 62.0% 69.1%
Bench 70.7% 70.9% 70.3% 69.4% 62.3% 69.7%
Dead 70.5% 71.7% 68.9% 66.8% 62.0% 69.6%
Squat 65.9% 64.1% 71.6% 64.4% 66.3%
Bench 65.1% 64.7% 71.5% 67.5% 67.2%
Dead 71.5% 71.3% 67.9% 74.0% 70.9%
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%
Squat 66.3% 66.4% 69.4%
Bench 65.3% 67.7% 65.8%
Dead 70.2% 67.6% 72.4%
68.4% 67.4%
70.5% 66.6%
69.4% 70.0%
Squat 67.3% 70.1% 68.0% 62.0% 68.2%
Bench 69.4% 70.6% 69.6% 63.1% 69.1%
Dead 70.8% 68.5% 67.2% 63.3% 67.7%
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%
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%
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%
Sheiko Monthly training plan #29
week 1 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
% 50% 60% 70% 75% 50% 60% 70% 50% 60% 70%
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 83 99 116 124 85 102 119 83 99 116
% 50% 60% 70% 75%
reps 3 3 3 3 6 5 4 4 4 3 5 10
sets 1 2 2 4 4 5 1 1 2 4 5 3
weight 133 159 186 199
reps 5 5 4 3 2 3 4 6 8 10 5 4 3 3 5
sets 1 1 1 2 2 2 1 1 1 5 1 2 2 5 5
weight 83 99 116 124 132 124 116 99 83
reps
sets
weight
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
% 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 75%
4 Good morning (sitting)
week 2 1 day (Monday)
%
146 172 199 225
85 102 119 128
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 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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%
5 Good morning (standing)
week 3 1 day (Monday) 1 Squat
% 55% 65%
5 4 3 2 5 4 3 3 10 10 3 3 2 5
1 1 2 5 1 1 2 5 5 5 2 2 4 5
85 102 119 136 83 99 116 132
reps 3 3 3 2 6 6 6 10 4 4 4 4 5
sets 1 1 2 4 1 2 4 5 1 1 2 4 5
weight 133 159 186 199 83 99 107
reps 5 4 3 2 5 4 3 2 3 5 7 10 5 5 4 5
sets 1 1 2 5 1 1 2 2 1 1 1 5 1 2 4 5
weight 85 102 119 136 83 99 116 132 124 107 91
reps 5 4
sets 1 1
weight 94 111
77 94 102
146 172 199 212
85 102 119
2 Bench press
3 Dumbbell fly 4 Push up 5 Squat
75% 85% 50% 60% 70% 80%
3 2 5 4 3 3 10 10 3 3 3 3 5
2 4 1 1 2 6 5 5 1 1 1 4 5
128 145 83 99 116 132
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 133 159 172 83 99 116 132 140 132
% 50% 60% 70% 80% 50% 60% 70% 80%
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 85 102 119 136 83 99 116 132
% 50% 60% 70% 80% 55% 65%
reps 5 4 3 3 5 5
sets 1 1 2 5 1 1
weight 85 102 119 136 91 107
50% 60% 70% 80%
6 Good morning (standing) 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 50% 60% 65% 50% 60% 70% 80% 85% 80% 60% 70% 80% 90%
5 Lunge 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Press 5 Good morning (standing)
week 4 1 day (Monday) 1 Squat
2 Bench press
85 102 119 136
159 186 212 239
75% 3 Dumbbell fly 4 Dip 5 Front squat
4 10 8 5 4 3 5
5 5 5 2 2 3 5
124
% 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
sets 1 1 2 2 3 1 1 2 2 3 3 1 1 4 5
weight 83 99 116 132 140 133 159 186 212 225 212 83 99 116
% 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
sets 1 1 2 6 1 1 2 2 2 2 1 1 1 5 5 5 3
weight 85 102 119 136 83 99 116 132 140 132 116 99 83
40% 50% 60%
6 Good morning (standing) 3 day (Wednesday) 1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Good morning (sitting) 6 Abs
68 85 102
Sheiko Monthly training plan #30
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%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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% 60% 70%
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 83 99 116 132 85 102 119 136 83 99 116
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 133 159 186 212 83 99 116 124 132 140 132 124 116 107 99 91 83
reps 5 4 3
sets 1 2 2
weight 85 102 119
94 111 128
159 186 212 239
2 Bench press
3 Dip 4 Squat
80% 50% 60% 70% 80% 50% 60% 70%
5 French press 6 Good morning (sitting)
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%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift
5 Lunge
% 50% 60% 70% 75% 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 80%
3 5 4 3 2 6 5 5 4 10 5
5 1 2 2 6 5 1 2 4 5 5
136 83 99 116 132
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 85 102 119 136 153 83 99 116 132
reps 4 4 3 3 5 5 4 3 2 3 5 7 9 10 4 4 3 3 5
sets 1 2 2 4 1 1 2 2 2 2 2 1 1 5 1 1 2 5 5
weight 133 159 186 199 83 99 116 124 132 124 116 99 83
85 102 119
85 102 119 136
133 159 186 212
5 day (Friday) 1 Bench press
2 Squat
3 Bench press
% 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 83 99 116 132 85 102 119 91 107 124
% 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 85 102 119 136 83 99 116 132 85 102 111 91 107 124
% 50% 60% 70% 80% 85% 50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55%
reps 4 4 3 3 2 6 5 4 3 2 1 2 3 5 7 9 11
sets 1 1 2 3 3 1 1 2 2 2 2 2 2 1 1 1 1
weight 133 159 186 212 225 83 99 116 124 132 140 132 124 116 107 99 91
4 Dip 5 Leg Press 6 Good morning (sitting)
week 3 1 day (Monday) 1 Squat
2 Bench press
3 Squat
4 Bench press
5 Dumbbell fly 6 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Bench press
50% 3 Dumbbell fly 4 Deadlift from boxes
13 10 5 5 4 5 10
1 5 1 2 4 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
weight 83 99 116 132 85 102 119 136 145 136 83 99 116
% 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 2 5
sets 1 1 2 2 2 2 1 1 2 2 2 2 5 5 1 1 2 4 5
weight 85 102 119 136 145 153 83 99 116 132 140 132
reps 5 4 3 3
sets 1 1 2 2
weight 83 99 116 132
65% 75% 85%
5 Lunge 6 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Good morning (sitting)
week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Squat
50% 60% 70% 80%
6 Good morning (standing) 3 day (Wednesday) 1 Bench press
% 50% 60% 70% 80%
83 172 199 225
85 102 119 136
2 Deadlift
3 Bench press
85% 50% 60% 70% 80% 85% 55% 65% 75%
2 4 4 3 3 2 5 5 4 10 5
3 1 1 2 2 3 1 1 4 5 5
140 133 159 186 212 225 91 107 124
% 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 85 102 119 136 83 99 116
4 Dumbbell fly 5 Lunge 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Good morning (sitting) 6 Abs
Sheiko Monthly training plan #31
week 1 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Squat
% 50% 60% 70% 80% 85% 50% 60% 70% 50% 60% 65% 50% 60% 65%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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% 70% 80%
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
weight 83 99 116 132 140 85 102 119 83 99 107
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
weight 133 159 186 83 99 116 124 132 140 132 124 116 107 99 91 83
reps 5 4 3 3
sets 1 1 2 2
weight 85 102 119 136
85 102 111
159 186 212 239
2 Bench press
3 Dip 4 Squat
85% 50% 60% 70% 80%
2 5 4 3 2 6 5 5 4 10 5
3 1 2 2 6 5 1 1 4 5 5
145 83 99 116 132
% 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
weight 83 99 116 132 149 85 102 119 136 91 107 124
% 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 5 10
sets 1 2 4 1 1 2 2 2 2 1 1 1 5 1 2 2 4 5 4
weight 133 159 172 83 99 116 124 132 140 124 107 91
reps
sets
weight
55% 65% 75%
5 French press 6 Good morning (sitting)
week 2 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Leg press 6 Good morning (standing) 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)
%
94 111 128
146 172 199 225
1 Squat
2 Incline Bench press 3 Squat
50% 60% 70% 80% 85%
5 4 3 2 2 4 6 6 6 10 10
1 1 2 2 4 6 1 1 4 5 4
85 102 119 136 145
% 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
weight 83 99 116 132 85 102 119 91 107 116
% 50% 60% 70% 80% 50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 60% 70% 80% 90%
reps 4 4 3 2 8 7 6 5 4 3 2 1 2 3 4 6 8 10 12 4 4 3 2
sets 1 1 2 4 1 1 1 1 1 2 2 2 2 1 1 1 1 1 1 1 1 2 3
weight 133 159 186 212 83 91 99 107 116 124 132 140 132 124 116 107 99 91 83 159 186 212 239
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 6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Deadlift from boxes
85 102 111
4 Leg press 5 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
5 10
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
weight 83 99 116 132 85 102 119 136 145 136 83 99 116
% 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
weight 85 102 119 136 153 136 83 99 116 132 140
% 50% 60% 70% 80% 90% 80% 50% 60% 70% 80% 90%
reps 5 4 3 2 1 2 3 3 3 2 1 10 5
sets 1 1 2 2 3 2 1 1 2 2 2 5 6
weight 83 99 116 132 149 132 133 159 186 212 239
4 Dumbbell fly 5 Good morning (sitting)
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
3 Dumbbell fly 4 Leg press
5 Abs 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Squat
6 Good morning (sitting)
% 50% 60% 70% 80% 55% 65% 75%
50% 60% 70%
10
3
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
weight 85 102 119 136 91 107 124
85 102 119
Sheiko Monthly training plan #32
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 10
sets 1 1 2 3 1 1 2 3 3
weight 85 102 119 128 83 99 116 124
% 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
sets 1 2 2 1 1 2-3 1 1 2 1 1 2-3 1 1 2 1 1 2-3
weight 85 102 119 136 153 170-178.5 83 99 116 132 149 165-173.25 133 159 186 212 239 265-278.25
% 50% 60% 70% 75% 55% 65% 75%
reps 3 3 3 2 3 3 3 10 5 10
sets 1 2 2 4 1 2 6 5 5 3
weight 85 102 119 128 91 107 124
% 50% 60% 70%
reps 3 3 3
sets 1 2 2
weight 85 102 119
3 Abs 3 day (Wednesday) 1 Squat
2 Bench press
3 Deadlift
5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Good morning (standing) 5 Abs week 2 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift
80% 50% 60% 70% 80%
2 3 3 3 3 8 3 3 3
4 1 1 2 5 4 1 2 4
136 83 99 116 132
reps 3 2 2 1 3 3 3 3 2 10 3 3 3 3 10
sets 1 2 2 3 1 1 2 2 3 5 1 1 2 5 3
weight 133 159 172 186 83 99 116 132 140
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
reps 3 3 3 3 3 3 3 3 4 4 4 10 5
sets 1 1 2 5 1 2 2 6 1 1 4 5 5
weight 83 99 116 132 85 102 119 136 83 99 116
% 50% 60% 70% 80% 50% 60% 70% 80% 85%
reps 3 3 3 2 3 3 3 2 1
sets 1 1 2 5 1 1 2 3 3
weight 85 102 119 136 83 99 116 132 140
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
4 Dumbbell fly 5 Good morning (standing) week 3 1 day (Monday) 1 Squat
2 Bench press
94 111 128
133 159 186 212
3 Dumbbell fly 4 Abs 3 day (Wednesday) 1 Bench press
2 Dumbbell fly 3 Deadlift
8 4
4 5
reps 3 3 3 2 8 3 3 3 2 5
sets 1 1 2 5 4 1 2 2 5 4
weight 83 99 116 132
% 50% 60% 70% 75% 50% 60% 70% 75%
reps 3 3 2 2 3 3 3 2 8
sets 1 2 2 3 1 1 2 4 3
weight 85 102 119 128 83 99 116 124
% 50% 60% 70% 75% 50% 60% 70%
reps 3 3 2 1 3 2 2 8
sets 1 2 2 4 1 2 4 2
weight 83 99 116 124 133 159 186
% 50% 60% 70% 50% 60% 70%
reps 3 3 2 3 3 2
sets 1 2 3 1 2 3
weight 85 102 119 83 99 116
% 50% 60% 70% 80% 50% 60% 70% 75%
4 Good morning (standing) 5 day (Friday) 1 Squat
2 Bench press
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
133 159 186 199
Sheiko Monthly training plan #37
week 1 1 day (Monday) 1 Bench press
2 Squat
3 Dumbbell fly 4 Bench press
% 50% 60% 70% 75% 50% 60% 70% 50% 60% 65%
5 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Incline Bench press 3 Dip 4 Deadlift from boxes
% 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 5 Good morning (sitting)
% 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 83 99 116 124 85 102 119
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 133 159 186 199
reps 7 6 5 4 3 2 3 4 6 8 10 10 5 4 3 3 10 5
sets 1 1 1 1 2 2 2 1 1 1 1 5 1 2 2 5 5 5
weight 83 91 99 107 116 124 116 107 99 91 83
83 99 107
133 159 186 212
85 102 119 128
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%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
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
6 Good morning (sitting)
% 50% 60% 70% 75% 50% 60% 70% 75% 80% 75% 70% 60% 50%
55% 65% 75%
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 85 102 119 136 83 99 116 132
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 133 159 186 83 99 116
reps 4 4 3 3 6 5 4 3 2 4 5 6 7 10 10 3 3 2 6
sets 1 1 2 6 1 1 2 2 2 1 1 1 1 5 5 1 1 4 5
weight 85 102 119 128 83 99 116 124 132 124 116 99 83
94 111 128
133 159 186 199
94 111 128
week 3 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Push up 5 Squat
% 50% 60% 70% 80% 50% 60% 70% 80%
50% 60% 70%
6 Abs 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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
3 Bench press
% 50% 60% 70% 80% 50% 60% 70% 75% 50% 60% 65%
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 85 102 119 136 83 99 116 132
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 133 159 186 199 83 99 116 124 132 124 116 107 99 91 83
reps 5 4 3 2 5 5 5 4 6 6 6
sets 1 1 2 5 1 1 2 5 1 2 4
weight 83 99 116 132 85 102 119 128 83 99 107
85 102 119
159 186 212
4 Dumbbell fly 5 Good morning (standing)
week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Squat
10 5
5 5
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 85 102 119 136 145 83 99 116 132
% 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 83 99 116 132 140 133 159 186 212 225 91 107 124
% 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 85 102 119 136 83 99 116
% 50% 60% 70% 80% 85% 50% 60% 70% 80%
50% 60% 70% 80%
6 Good morning (standing) 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 5 Good morning (sitting) 6 Abs
85 102 119 136
Sheiko Monthly training plan #39
week 1 1 day (Monday) 1 Bench press
2 Squat
% 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 83 99 116 124 85 102 119
% 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 133 159 186 199
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 83 99 116 124 132 124 116 99 83
reps 5
sets 1
weight 85
3 Dumbbell press 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
% 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 75%
4 Triceps 5 Good morning (sitting)
week 2 1 day (Monday) 1 Squat
% 50%
146 172 199 225
85 102 119 128
2 Bench press
3 Dumbbell fly 4 Push up 5 Front squat
60% 70% 80% 50% 60% 70% 80%
40% 50% 55%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
% 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
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 75% 65% 55% 50% 60% 70%
5 Back extension 6 Dip
week 3 1 day (Monday)
%
4 3 2 5 4 3 3 10 10 4 3 3 5
1 2 5 1 1 2 6 5 5 2 2 4 5
102 119 136 83 99 116 132
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 133 159 186 199 83 99 107
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 85 102 119 136 83 99 116 132 140 124 107 91
reps
sets
weight
68 85 94
133 159 186 199
85 102 119
1 Squat
2 Bench press
55% 65% 75% 85% 50% 60% 70% 80%
5 4 3 2 5 4 3 3 10 10 5 5
1 1 2 5 1 1 2 6 5 5 5 5
94 111 128 145 83 99 116 132
% 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 133 159 172 83 99 116 132 140 132
% 50% 60% 70% 80% 50% 60% 70% 80%
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 85 102 119 136 83 99 116 132
% 50% 60% 70% 80% 55%
reps 5 4 3 3 5
sets 1 1 2 5 1
weight 85 102 119 136 91
3 Dumbbell fly 4 Push up (wide grip) 5 Pistol squat 6 Good morning (standing) 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
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 6 Good morning (sitting)
week 4 1 day (Monday) 1 Squat
2 Bench press
159 186 212 239
65% 75% 3 Dumbbell fly 4 Dip 5 Front squat
5 4 10 8 5 4 3 10
1 5 5 5 2 2 3 5
107 124
% 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 83 99 116 132 140 133 159 186 212 225 212 83 99 116
% 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 85 102 119 136 83 99 116 132 140 132 116 99 83
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 5 Good morning (sitting)
68 85 102
Sheiko Monthly training plan #40
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%
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 83 99 116 132 140 132 85 102 119 136 91 107 124
% 50% 60% 70% 80% 85% 50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50%
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 10
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 4
weight 133 159 186 212 225 83 91 99 107 116 124 132 140 132 124 116 107 99 91 83
4 Dumbbell fly 5 Leg press 6 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift from boxes
5 Lunge 6 Abs
60% 70% 80% 90% 100%
159 186 212 239 265
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 6 Good morning (sitting)
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%
6 Good morning (standing) 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift
% 50% 60% 65% 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70%
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 85 102 119 136 145 83 99 116 132
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 85 102 119 136 83 99 116 132
reps 3 3 2 5 5 4 3 2 3 5 7 9 10 4 4 3
sets 1 2 4 1 1 2 2 3 2 2 1 1 5 1 1 2
weight 133 159 172 83 99 116 124 132 124 116 99 83
94 111 128
85 102 119 128
133 159 186
80%
2 5 10
5 6 4
212
% 50% 60% 70% 80% 50% 60% 70% 75%
reps 5 4 3 3 5 5 5 4 8 10 5
sets 1 1 2 7 1 1 2 4 5 5 5
weight 83 99 116 132 85 102 119 128
% 50% 60% 70% 80% 90% 50% 60% 70% 80% 90% 55% 65% 75%
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 85 102 119 136 153 83 99 116 132 149 94 111 128
% 50% 60% 70% 80% 90% 80% 50% 60% 70% 75% 80% 75% 70% 60% 50%
reps 4 3 3 2 1 2 6 5 4 3 2 3 5 9 11 10
sets 1 1 2 2 3 2 1 1 2 2 3 2 1 1 1 5
weight 133 159 186 212 239 212 83 99 116 124 132 124 116 99 83
5 Leg press 6 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Push-up (wide grip) 4 Leg extension 5 Good morning (sitting)
week 3 1 day (Monday) 1 Squat
2 Bench press
3 Squat
4 Dumbbell fly 5 Good morning (standing) 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly
4 Deadlift from boxes
65% 75% 85%
5 5 4 5 10
1 2 4 6 3
172 199 225
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 50% 60% 70%
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 83 99 116 132 85 102 119 136 145 83 99 116
% 50% 60% 70% 80% 50% 60% 70% 80% 85%
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 85 102 119 136 83 99 116 132 140
reps 3 3 3 3 6 5 4 3 3
sets 1 2 2 5 1 1 2 2 3
weight 133 159 186 199 83 99 116 124 132
5 Lunge 6 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Leg press 6 Good morning (sitting)
week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Dip 5 Squat
50% 60% 70% 75%
6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
% 50% 60% 70% 75% 50% 60% 70% 75% 80%
85 102 119 128
3 Deadlift
75% 70% 65% 60% 55% 50% 50% 60% 70% 80%
4 5 6 8 10 10 4 4 3 3 10 5 10
2 2 1 1 1 1 1 1 2 6 5 6 3
124 116 107 99 91 83 133 159 186 212
% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80% 50% 60% 65%
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 85 102 119 136 145 136 83 99 116 132 85 102 111
4 Dumbbell fly 5 Lunge 6 Abs 5 day (Friday) 1 Squat
2 Bench press
3 Squat
4 Good morning (sitting)
Sheiko Monthly training plan #1 of Candidates to MS and CMS in preparation period
week 1 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
5 Abs 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift up to knees
% 50% 60% 70% 80% 50% 60% 70% 75% 80% 75% 70% 65% 60% 50% 50% 60% 70%
5 Good morning (standing) 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
% 50% 60% 70% 80% 50% 60% 70% 80% 55% 65% 75%
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 85 102 119 136 83 99 116 132
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 133 159 186 212 83 99 116 124 132 124 116 107 99 83
reps 5 4 3 3 5 4 3 3 5 4 3
sets 1 1 2 5 1 1 2 6 1 1 5
weight 83 99 116 132 85 102 119 136 91 107 124
85 102 119
133 159 186
4 Dumbbell fly 5 Abs 6 day (Saturday) 1 Deficit deadlift 2 Incline Bench press 3 Dip (with weights) 4 Deadlift off boxes
10 10
5 3
reps 3 2 4 6 4 4 3 2 5
sets 2 4 6 5 1 2 2 4 5
weight 133 159
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 55% 65% 75%
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 83 99 116 132 140 85 102 119 136 91 107 124
% 50% 60% 65% 50% 60% 70% 80% 75% 70% 60% 50%
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 133 159 172 83 99 116 132 124 116 99 83
reps 5 4
sets 1 1
weight 85 102
% 50% 60%
60% 70% 80% 90%
5 Good morning (sitting) week 2 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Abs 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift
50% 60% 70% 80%
5 Good morning (standing) 5 day (Friday) 1 Squat
% 50% 60%
159 186 212 239
133 159 186 212
2 Bench press
3 Dumbbell fly 4 Squat
70% 80% 55% 65% 75% 50% 60% 70%
5 Abs 6 day (Saturday) 1 Press 2 Incline Bench press 3 Dip (with weights) 4 Deadlift up to knees
%
50% 60% 70% 75%
5 Good morning (sitting) week 3 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
5 Abs 3 day (Wednesday) 1 Deadlift
2 Bench press
% 50% 60% 70% 80% 50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70%
3 3 5 4 3 10 5 5 4 10
2 5 1 1 5 5 1 1 4 3
119 136 91 107 124
reps 5 4 8 4 4 3 2 5
sets 5 6 5 1 1 2 5 5
weight
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 85 102 119 136 83 99 116 132
reps 4 4 3 3 8 7 6 5 4 3 2 1 2 3 4
sets 1 1 2 5 1 1 1 1 1 2 2 2 2 2 1
weight 133 159 186 212 83 91 99 107 116 124 132 140 132 124 116
85 102 119
133 159 186 199
85 102 119
65% 60% 55% 50% 3 Dumbbell fly 4 Deadlift up to knees
50% 60% 70%
5 Good morning (sitting) 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 50% 60% 65%
5 Dip (with weights) 6 Abs 6 day (Saturday) 1 Deficit deadlift
2 Bench press
3 Triceps 4 Deadlift off boxes
% 50% 60% 65% 50% 60% 65% 60% 70% 80% 85%
5 Good morning (standing) week 4 1 day (Monday) 1 Squat
2 Bench press
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 80%
6 8 10 12 10 4 4 4 5
1 1 1 1 5 1 1 5 5
107 99 91 83
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 85 102 119 136 145 83 99 116 132
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 133 159 172 83 99 107
reps 5 4 3 3 5 4 3 3 2 3
sets 1 1 2 7 1 1 2 2 3 2
weight 85 102 119 136 83 99 116 132 140 132
133 159 186
85 102 111
159 186 212 225
3 Dip 4 Dumbbell fly 5 Abs 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift
% 50% 60% 70% 50% 60% 70% 75% 50% 60% 70% 80% 85%
5 Good morning (standing) 5 day (Friday) 1 Squat
2 Bench press
3 Dip 4 Dumbbell fly 5 Squat
% 50% 60% 70% 80% 85% 50% 60% 70% 80%
55% 65% 75%
6 Abs 6 day (Saturday) 1 Deadlift up to knees
2 Press 3 Incline Bench press 4 Deadlift off boxes
5 Good morning (sitting)
% 50% 60% 70% 80%
60% 70% 80% 90%
6 10 10
5 5 3
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 133 159 186 83 99 116 124
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 85 102 119 136 145 83 99 116 132
reps 4 4 3 2 5 4 4 4 3 3 5
sets 1 1 2 4 5 6 1 1 2 4 5
weight 133 159 186 212
133 159 186 212 225
94 111 128
159 186 212 239
Sheiko Monthly training plan #2 of Candidates to MS and CMS in preparation period
week 1 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
% 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
sets 1 1 2 5 1 1 2 5 1 1 5 5 5 5
weight 83 99 116 132 85 102 119 136 91 107 124
% 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
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 133 159 172 83 99 116 124 132 140 132 124 116 107 99 91 83
reps 5 4 3 2 5
sets 1 1 2 4 1
weight 94 111 128 145 83
4 Dumbbell fly 5 Bottom up squat 6 Good morning 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift
50% 60% 70% 80% 85%
5 Leg press 5 Abs 5 day (Friday) 1 Squat
2 Bench press
% 55% 65% 75% 85% 50%
133 159 186 212 225
60% 70% 80% 3 Dip (weighted) 4 Squat
4 3 2 5 5 4 3 3 5
1 2 6 5 1 1 1 5 5
99 116 132
% 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
sets 1 1 2 4 1 1 5 1 2 2 3 6 4 4
weight 133 159 186 199 83 99 107 186 212 239 265
% 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
sets 1 1 2 5 1 1 2 5 1 1 5 6 5
weight 83 99 116 132 85 102 119 136 83 99 116
% 50% 60% 70% 75% 80% 75% 70% 65% 60% 55%
reps 5 4 4 3 2 3 4 5 6 7
sets 1 1 2 2 3 2 1 1 1 1
weight 83 99 116 124 132 124 116 107 99 91
50% 60% 70% 80%
5 Good morning (sitting) 6 day (Saturday) 1 Deadlift up to knees
2 Bench press
3 Deadlift off boxes
4 Leg press 5 Back extension 6 Abs week 2 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Leg press 5 Good morning 3 day (Wednesday) 1 Bench press
85 102 119 136
50% 2 Dumbbell fly 3 Deadlift
50% 60% 70% 80%
4 Bottom up squat 5 Abs 5 day (Friday) 1 Squat
2 Bench press
3 Dip (weighted) 4 Squat
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 65%
5 Back extension 6 day (Saturday) 1 Deadlift up to knees
2 Incline bench press 3 Triceps 4 Deadlift from boxes
% 50% 60% 70%
75% 85% 95%
5 Leg press 5 Abs week 3 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Bottom up squat 6 Back extension
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 55% 65% 75%
8 10 4 4 3 2 5 10
1 5 1 1 2 6 6 4
83
reps 5 4 3 3 5 4 3 3 6 6 6 6 10
sets 1 1 2 5 1 1 2 6 5 1 2 3 4
weight 85 102 119 136 83 99 116 132
reps 5 5 4 3 10 4 3 3 5 8
sets 1 2 4 5 5 2 2 4 6 3
weight 133 159 186
reps 5 4 3 3 5 4 3 3 2 5 4 3 10 5 10
sets 1 1 2 5 1 1 2 3 3 1 1 4 5 6 4
weight 83 99 116 132 85 102 119 136 145 91 107 124
133 159 186 212
85 102 111
199 225 252
3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Deadlift from boxes
% 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
sets 1 1 2 5 1 1 1 2 2 2 2 2 1 1 1 1 1 1 2 4 6 4
weight 133 159 186 199 83 99 116 124 132 140 132 124 116 107 99 91 83 172 199 225
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 3 5 4 3 3 10 4 4 4 6
sets 1 1 2 5 1 1 2 6 5 1 1 4 6
weight 85 102 119 136 83 99 116 132
reps 3 3 3 3 5 5 5 10 4 4 4 6
sets 1 1 2 5 1 2 5 5 1 2 4 6
weight 133 159 186 212 83 99 116
4 Leg press 5 Back extension 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
55% 65% 75%
5 Good morning (sitting) 6 day (Saturday) 1 Deadlift off boxes
2 Bench press
3 Triceps 4 Snatch grip rack pull (slow eccentric) 5 Bottom up squat
% 50% 60% 70% 80% 50% 60% 70% 50% 60% 65%
94 111 128
133 159 172
5 Abs week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
10
4
reps 5 4 3 3 2 3 5 4 3 3 2 10 5 4 3 8
sets 1 1 2 2 2 2 1 1 2 2 4 5 1 1 5 3
weight 85 102 119 136 145 136 83 99 116 132 140
% 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
sets 1 1 2 6 1 1 2 3 3 1 1 4 6 4
weight 83 99 116 132 133 159 186 212 225 91 107 124
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
reps 5 4 3 3 5 4 3 3 5 5 5 10 5 10
sets 1 1 2 5 1 1 2 5 1 1 4 5 5 4
weight 83 99 116 132 85 102 119 136 83 99 116
% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80% 85% 55% 65% 75%
5 Abs 3 day (Wednesday) 1 Bench press
2 Deadlift
3 Bench press
4 Leg press 5 Back extension 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Bottom up squat 6 Back extension
94 111 128
6 day (Saturday) 1 Deadlift up to knees
2 Press 3 Incline Bench press 4 Deadlift off boxes
% 50% 60% 70% 75%
reps 4 4 3 2 5 4 3 3 3 2 1 6 5
sets 1 1 2 4 5 6 1 1 1 3 3 6 5
weight 133 159 186 199
% 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
sets 1 1 2 5 1 1 2 5 1 1 4 5 6 5
weight 83 99 116 132 85 102 119 136 91 107 124
% 50% 60% 70% 80% 50% 60% 70% 75% 80% 75% 70% 65% 60% 55% 50%
reps 4 4 3 3 6 5 4 3 2 3 4 5 6 7 8 8 4 4 3 4
sets 1 1 2 5 1 1 1 2 3 2 1 1 1 1 1 4 1 1 5 6
weight 133 159 186 212 83 99 116 124 132 124 116 107 99 91 83
55% 65% 75% 85% 95%
5 Leg press 6 Good morning week 5 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Leg press 6 Good morning (sitting) 3 day (Wednesday) 1 Deadlift
2 Bench press
3 Dumbbell fly 4 Deadlift to knees
5 Leg press
50% 60% 70%
146 172 199 225 252
133 159 186
6 Back extension 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
5 Triceps 6 Good morning 6 day (Saturday) 1 Bench press
2 Dip 3 Deadlift
% 50% 60% 65% 50% 60% 70% 80%
5 Bottom up squat 5 Abs week 6 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
% 50% 60% 70% 80% 85% 90% 50% 60% 70% 80% 90% 80% 55% 65% 75%
5 Good morning 3 day (Wednesday) 1 Bench press
% 50% 60%
10
4
reps 5 4 3 3 5 4 3 3 8 5 5 5 10 5
sets 1 1 2 5 1 1 2 5 4 1 1 5 5 5
weight 85 102 119 136 83 99 116 132
reps 6 6 6 4 4 4 3 2 5 10
sets 1 2 4 5 1 1 2 6 6 3
weight 83 99 107
reps 5 4 3 3 2 1 5 4 3 2 1 2 6 5 4 3 5
sets 1 1 2 2 2 2 1 1 2 2 3 2 3 1 2 4 5
weight 85 102 119 136 145 153 83 99 116 132 149 132
reps 5 5
sets 1 1
weight 83 99
85 102 119
133 159 186 212
94 111 128
2 Deadlift
70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 80% 90%
4 3 2 3 4 6 8 4 4 3 3 2 10 5 6
2 2 3 2 1 1 1 1 1 2 2 4 5 6 3
116 124 132 124 116 99 83 133 159 186 212 239
% 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
sets 1 1 2 5 1 1 2 5 1 1 4 5 6
weight 83 99 116 132 85 102 119 136 91 107 124
% 50% 60% 65%
reps 3 3 3 4 6 4 4 4 7 10
sets 1 2 5 6 5 1 2 4 6 4
weight 133 159 172
3 Triceps 4 Leg press 5 Abs 5 day (Friday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Leg press 6 day (Saturday) 1 Deficit deadlift
2 Incline Bench press 3 Dip 4 Snatch grip deadlift
5 Leg press 6 Abs
50% 60% 65%
133 159 172
Sheiko Monthly training plan #2 of Candidates to MS and CMS in preparation period
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
weight 94 111 128 145 83 99 116 132
% 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
weight 91 107 124 140 133 159 186 212 83 99 116
% 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
weight 85 102 119 136 83 99 116 132
% 50% 60%
reps 3 3
sets 1 1
weight 133 159
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 5 Good morning (standing) 6 day (Saturday) 1 Deadlift up to knees
85 102 119 136
70% 75% 2 Incline bench press 3 Lats 4 Deadlift off boxes
3 2 3 10 4 4 3 2 5 8
2 4 6 5 1 1 2 3 5 4
186 199
% 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
weight 83 99 116 132 85 102 119 136 91 107 124
% 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
weight 133 159 186 199 83 99 116 124 132 140 124 107 91
% 50% 60% 70% 80% 50% 60%
reps 5 4 3 2 5 4
sets 1 1 2 5 1 1
weight 85 102 119 136 83 99
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 6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees
2 Bench press
3 Dumbbell fly 4 Squat (deep) 5 Abs 5 day (Friday) 1 Squat
2 Bench press
159 186 212 239
70% 80% 3 Dumbbell fly 4 Squat
3 2 10 6 6 6 8 8
2 5 5 1 1 4 5 4
116 132
% 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
weight 83 99 116 146 172 199 225
% 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
weight 91 107 124 140 85 102 119 136 83 99 116 132
% 50% 60% 70% 75% 50% 60% 70% 80% 60% 70% 80% 90%
reps 3 3 3 2 5 4 3 3 3 3 3 2 5
sets 1 1 2 5 1 1 2 6 1 1 2 3 5
weight 133 159 186 199 83 99 116 132 159 186 212 239
50% 60% 65%
5 Shoulders 6 Back extension 6 day (Saturday) 1 Narrow grip bench press
2 Deadlift from boxes
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) 1 Deadlift up to knees
2 Bench press
3 Deadlift from boxes
4 Squat (deep)
85 102 111
5 Abs 5 day (Friday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Squat
8
4
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
weight 94 111 128 145 83 99 116 132 149
% 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
weight 133 159 186 212 83 99 116
% 55% 65% 75% 85% 50% 60% 70% 80% 90% 80%
reps 5 4 3 2 5 4 3 2 1 2 6 10 8
sets 1 1 2 5 1 1 2 2 3 2 5 5 5
weight 91 107 124 140 85 102 119 136 153 136
% 50% 60% 70% 80%
reps 3 3 3 3
sets 1 1 2 5
weight 133 159 186 212
% 55% 65% 75% 85% 50% 60% 70% 80% 90% 50% 60% 70% 80%
5 Good morning (sitting) 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
85 102 119 136
2 Bench press
50% 60% 70% 80% 85% 80% 75% 70% 65% 60% 55% 50%
6 5 4 3 2 3 4 5 6 7 8 9 8 8
1 1 1 2 3 1 1 1 1 1 1 1 4 4
83 99 116 132 140 132 124 116 107 99 91 83
% 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
weight 85 102 119 136 83 99 116 132
% 55% 65% 75% 85%
reps 3 3 3 3 4 8 5 5
sets 1 1 2 4 5 5 5 5
weight 146 172 199 225
% 55% 65% 75% 85% 50% 60% 70% 80% 85% 50% 60% 70%
reps 5 4 3 2 5 4 3 2 2 5 4 3
sets 1 1 2 4 1 1 2 3 3 1 1 1
weight 91 107 124 140 85 102 119 136 145 83 99 116
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) 1 Deadlift off boxes
2 Incline bench press 3 Dip 4 Good morning (sitting) 5 Leg press week 5 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
80%
3 10 10 8
4 5 5 4
132
% 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
weight 133 159 186 83 99 116 132 172 199 225 252
% 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
weight 85 102 119 136 91 107 124 140
reps 3 3 3 3 5 5 5 10 10 8
sets 1 1 2 5 1 1 5 5 5 4
weight 133 159 186 212 83 99 116
4 Dumbbell fly 5 Triceps 6 Back extension 3 day (Wednesday) 1 Deficit deadlift
2 Bench press
3 Deadlift from boxes
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 Good morning (sitting) 6 day (Saturday) 1 Deadlift
2 Bench press
3 Triceps 4 Leg extension 5 Abs
% 50% 60% 70% 80% 50% 60% 70%
94 111 128
Sheiko 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
weight 85 102 119 128 83 99 116 124
% 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
weight 85 102 119 136 153 161.5-170 83 99 116 132 149 156.75-165 133 159 186 212 239 251.75-265
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 3 3 3 2 3 3 3 3 10 3 3 3 5
sets 1 1 2 6 1 1 2 6 5 1 1 4 5
weight 85 102 119 136 83 99 116 132
reps
sets
weight
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
55% 65% 75%
5 Good morning (sitting) 6 day (Saturday)
%
94 111 128
1 Deadlift up to knees
2 Incline Bench press 3 Dip (with weights) 4 Deadlift off boxes
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 4 Deadlift up to knees
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 55% 65% 75%
5 Good morning (standing) 5 day (Friday) 1 Squat
2 Bench press
% 50% 60% 70% 80% 50% 60%
4 4 4 4 6 3 3 3 3 10
1 1 4 6 5 1 1 2 4 5
133 159 186
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
weight 85 102 119 136 145 83 99 116 132 149 132
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
weight 133 159 186 212 225 83 99 116 132
reps 3 3 3 3 3 3
sets 1 1 2 5 1 1
weight 85 102 119 136 83 99
146 172 199 225
85 102 119
146 172 199
70% 80% 85% 3 Dumbbell fly 4 Squat
3 2 1 10 3 3 2 10
2 2 3 5 1 1 4 3
116 132 140
reps 3 3 3 4 3 3 3 2 5
sets 1 2 5 5 1 1 2 6 5
weight 91 107 124
% 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
weight 83 99 116 132 140 85 102 119 136 91 107 124
% 50% 60% 70% 80%
reps 3 3 3 3 8 3 3 2 2 8
sets 1 2 2 6 4 1 1 2 5 3
weight 83 99 116 132
reps 3 3 3
sets 1 1 2
weight 85 102 119
55% 65% 75%
5 Abs 6 day (Saturday) 1 Bench press
2 Dip 3 Deadlift
% 55% 65% 75% 50% 60% 70% 80%
4 Good morning (sitting) week 3 1 day (Monday) 1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly 5 Good morning (standing) 3 day (Wednesday) 1 Bench press
2 Dumbbell fly 3 Deadlift
50% 60% 70% 80%
4 Abs 5 day (Friday) 1 Squat
% 50% 60% 70%
94 111 128
133 159 186 212
133 159 186 212
2 Bench press
3 Dumbbell fly 4 Squat
80% 85% 50% 60% 70% 80%
2 1 3 3 3 2 8 3 3 3 4
2 2 1 1 2 5 4 1 1 4 4
136 145 83 99 116 132
reps 3 4 3 3 3 3 8
sets 5 5 1 2 2 4 4
weight
% 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
weight 85 102 119 136 83 99 116 132
% 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
weight 83 99 116 132
reps 3 3 3 2 3 3
sets 1 1 2 3 1 1
weight 85 102 119 128 83 99
55% 65% 75%
5 Good morning (sitting) 6 day (Saturday) 1 Incline Bench press 2 Dip 3 Deadlift
%
50% 60% 70% 75%
4 Abs week 4 1 day (Monday) 1 Squat
2 Bench press
3 Dumbbell fly 4 Good morning (standing) 3 day (Wednesday) 1 Bench press
2 Dumbbell fly 3 Deadlift
50% 60% 70% 75%
4 Abs 5 day (Friday) 1 Squat
2 Bench press
% 50% 60% 70% 75% 50% 60%
94 111 128
133 159 186 199
133 159 186 199
70% 80%
3 2 6 4
2 4 3 4
116 132
% 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
weight 133 159 186 83 99 116 124
% 50% 60% 70% 50% 60% 70%
reps 3 3 2 3 3 2
sets 1 2 3 1 2 3
weight 85 102 119 83 99 116
3 Dumbbell fly 4 Good morning (sitting) 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
WEEK 1 DAY 1 (MON) reps sets Squat
Bench Press
Squat
Dumbbell fly Inc. DB press
%
FULL
Partial
Raw
5 4
1 1
55% 65%
55.0 65.0
55.0 65.0
55.0 65.0
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%
75.0 85.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
75.0 85.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
75.0 85.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
% 50%
FULL 50.0
Partial 50.0
Raw 50.0
60% 70%
60.0 70.0
60.0 70.0
60.0 70.0
% 50% 60% 70% 80% 85% 55% 65% 75% 85%
FULL 50.0 60.0 70.0 80.0 85.0 55.0 65.0 75.0 85.0
Partial 50.0 60.0 70.0 80.0 85.0 55.0 65.0 75.0 85.0
Raw 50.0 60.0 70.0 80.0 85.0 55.0 65.0 75.0 85.0
DAY 2 (TUES) Dead on box
Bench Press Floor Press Lat Pull down Abs
reps sets 3 1 3 2 4 3 6 10
2 4 5 5 5 4
DAY 3 (WED) Deadlift
Bench Press
Dumbbell fly Squat with Bands Good Mornings
WEEK 2 DAY 1 (MON)
reps sets 3 1 3 1 3 2 3 2 2 4 5 1 4 1 3 2 2 5 10 5 4 5 8 4
Bench Press
Squat
Bench Press
Dumbbell fly Good Mornings
reps sets 5 1 4 1 3 2 2 2
% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
1 5
3 1
90% 50%
90.0 50.0
90.0 50.0
90.0 50.0
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%
65.0 75.0 85.0 55.0 65.0 75.0 85.0
65.0 75.0 85.0 55.0 65.0 75.0 85.0
65.0 75.0 85.0 55.0 65.0 75.0 85.0
% 55% 65% 75%
FULL 55.0 65.0 75.0
Partial 55.0 65.0 75.0
Raw 55.0 65.0 75.0
reps sets 3 1 3 1 3 2 2 2 1 3 5 1 4 2 3 2 3 5 10 5 4 1 4 2 4 4 8 4
% 50% 60% 70% 80% 90% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0 90.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0 90.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0 90.0 50.0 60.0 70.0 80.0
65% 75% 85%
65.0 75.0 85.0
65.0 75.0 85.0
65.0 75.0 85.0
reps sets 5 1 4 1
% 55% 65%
FULL 55.0 65.0
Partial 55.0 65.0
Raw 55.0 65.0
DAY 2 (TUES) Dead on Box
Incline Bench Floor Press Lat Pull Down Abs
reps sets 3 1 2 2 1 5 4 6 3 6 8
5 5 4
DAY 3 (WED) Deadlifts
Bench Press
Dumbbell fly Rev Band DL
Good Mornings
WEEK 3 DAY 1 (MON) Squat
Bench Press
Squat
Dumbbell fly Good Mornings
3
2
75%
75.0
75.0
75.0
2 5 4 3
5 1 1 2
85% 50% 60% 70%
85.0 50.0 60.0 70.0
85.0 50.0 60.0 70.0
85.0 50.0 60.0 70.0
3 5 4 3 3 10 8
6 1 1 1 4 5 4
80% 50% 60% 70% 80%
80.0 50.0 60.0 70.0 80.0
80.0 50.0 60.0 70.0 80.0
80.0 50.0 60.0 70.0 80.0
% 50% 60% 65% 55%
FULL 50.0 60.0 65.0 55.0
Partial 50.0 60.0 65.0 55.0
Raw 50.0 60.0 65.0 55.0
65% 75%
65.0 75.0
65.0 75.0
65.0 75.0
reps sets 3 1 3 1 3 2 3 4 5 1 4 1 3 2 3 2 3 1 3 1 3 1 3 5 4 5 5 5
% 50% 60% 70% 75% 50% 60% 70% 80% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 75.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 75.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 75.0 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
reps sets 5 1 4 1 3 2 2 4 5 1
% 55% 65% 75% 85% 50%
FULL 55.0 65.0 75.0 85.0 50.0
Partial 55.0 65.0 75.0 85.0 50.0
Raw 55.0 65.0 75.0 85.0 50.0
DAY 2 (TUES) Dead on box
Bench Press
Floor Press Squat with Bands Good Mornings
reps sets 3 2 3 2 2 6 5 1 4 3 3 4 5
2 4 5 5 5
DAY 3 (WED) Dead to knees
Bench Press
Deadlift
Incline Bench Good Mornings
WEEK 4 DAY 1 (MON) Squat
Bench Press
Dumbbell fly Squat
Good Mornings
4 3 3 10
1 2 6 5
60% 70% 80%
60.0 70.0 80.0
60.0 70.0 80.0
60.0 70.0 80.0
5 4 3 3 8
1 2 1 4 5
50% 60% 70% 80%
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
reps sets 3 1 3 1 2 2 1 3 2 6 5 5 8 3
% 50% 60% 70% 75%
FULL 50.0 60.0 70.0 75.0
Partial 50.0 60.0 70.0 75.0
Raw 50.0 60.0 70.0 75.0
reps sets 3 1 3 1 3 2 3 2 2 4 5 1 4 1 3 2 3 2 2 2 3 1 3 1 3 2 3 2 2 2 2 2
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 90% 65% 75% 85% 95% 105%
FULL 50.0 60.0 70.0 80.0 85.0 50.0 60.0 70.0 80.0 90.0 65.0 75.0 85.0 95.0 105.0
Partial 50.0 60.0 70.0 80.0 85.0 50.0 60.0 70.0 80.0 90.0 65.0 75.0 85.0 95.0 105.0
Raw 50.0 60.0 70.0 80.0 85.0 50.0 60.0 70.0 80.0 90.0 65.0 75.0 85.0 95.0 105.0
reps sets 5 1 4 1 3 2 2 4 5 1 4 1 3 2 3 6
% 55% 65% 75% 85% 50% 60% 70% 80%
FULL 55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0
Partial 55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0
Raw 55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0
DAY 2 (TUES) Dead on box
Floor Press Lat Pull Down Abs
DAY 3 (WED) Deadlift
Bench Press
Rev Band DL
Good Mornings
WEEK 5 DAY 1 (MON) Squat
Bench Press
Dumbbell fly
10
5
Squat
5 4 3 2 5 10
1 1 1 4 5 4
Good Mornings Abs
50% 60% 70% 80%
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
reps sets 3 1 3 2 2 5 3 1 3 2 3 5 6 5 8 4
% 50% 60% 70% 55% 65% 75%
FULL 50.0 60.0 70.0 55.0 65.0 75.0
Partial 50.0 60.0 70.0 55.0 65.0 75.0
Raw 50.0 60.0 70.0 55.0 65.0 75.0
reps sets
%
FULL
Partial
Raw
55% 65% 75% 85% 50% 60% 70% 80% 85%
55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0 85.0
55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0 85.0
55.0 65.0 75.0 85.0 50.0 60.0 70.0 80.0 85.0
60% 70% 80% 90% 100%
60.0 70.0 80.0 90.0 100.0
60.0 70.0 80.0 90.0 100.0
60.0 70.0 80.0 90.0 100.0
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 3 3 2 5 4 3 3 2 10 3 3 3 3 2 8
1 1 2 4 1 1 2 2 4 5 1 1 2 2 3 4
Squat bench deadlift
Full gear
Partial gear/Partial ROM
Raw Maxes
100 100 100
100 100 100
100 100 100
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 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0
Partial 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0
Raw 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0
4 10 10
4 5 3
75%
75.0
75.0
75.0
reps 3 3 3 2
sets 1 1 2 5
% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
5 5 4 3 3 3 3 3 4 8
1 1 5 5 1 1 2 4 5 3
55% 65% 75%
55.0 65.0 75.0
55.0 65.0 75.0
55.0 65.0 75.0
65% 75% 85% 95%
65.0 75.0 85.0 95.0
65.0 75.0 85.0 95.0
65.0 75.0 85.0 95.0
DAY 5 (SAT) Dead to Knees
Bench Press
Floor Press Rev Band DL
Leg Press Abs
0 Full gear Squat 100 bench 100 deadlift 100
Partial gear/Partial ROM 100 100 100
Raw Maxes 100.0 100.0 100.0
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 50.0 60.0 70.0 80.0 90.0 80.0 50.0
Partial 50.0 60.0 70.0 80.0 90.0 80.0 50.0
Raw 50.0 60.0 70.0 80.0 90.0 80.0 50.0
1 2 6 6 5 3
60% 70% 80%
60.0 70.0 80.0
60.0 70.0 80.0
60.0 70.0 80.0
Floor Press Dumbbell fly Abs
4 3 2 2 10 8
reps 3
sets 1
% 55%
FULL 55.0
Partial 55.0
Raw 55.0
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%
65.0 75.0 85.0 55.0 65.0 75.0
65.0 75.0 85.0 55.0 65.0 75.0
65.0 75.0 85.0 55.0 65.0 75.0
50% 60%
50.0 60.0
50.0 60.0
50.0 60.0
0 Squat bench
Full gear 100 100
Partial gear/Partial ROM 100 100
Raw Maxes 100.0 100.0
Squat
DAY 5 (SAT) Deadlift
Bench Press
Triceps Deadlift Good Mornings
deadlift
100
100
100.0
DO NOT TYPE HERE!!!!
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 50.0 60.0 70.0 75.0 50.0
Partial 50.0 60.0 70.0 75.0 50.0
Raw 50.0 60.0 70.0 75.0 50.0
4 3 3 10 5 8
1 2 7 5 5 4
60% 70% 80%
60.0 70.0 80.0
60.0 70.0 80.0
60.0 70.0 80.0
reps 3 3 3
sets 1 1 2
% 50% 60% 70%
FULL 50.0 60.0 70.0
Partial 50.0 60.0 70.0
Raw 50.0 60.0 70.0
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%
80.0 85.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
80.0 85.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
80.0 85.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
Partial gear/Partial ROM 100 100 100
Raw Maxes 100.0 100.0 100.0
DAY 5 (SAT) Deadlift
Bench Press
Rev Band DL
Triceps Squats with Bands
0 Full gear Squat 100 bench 100 deadlift 100
DO NOT TYPE HERE!!!!
DAY 4 (FRI) Squat
Bench Press
Dumbbell fly Abs
reps 5 4 3
sets 1 1 2
% 50% 60% 70%
FULL 50.0 60.0 70.0
Partial 50.0 60.0 70.0
Raw 50.0 60.0 70.0
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%
80.0 50.0 60.0 70.0 80.0 85.0 80.0
80.0 50.0 60.0 70.0 80.0 85.0 80.0
80.0 50.0 60.0 70.0 80.0 85.0 80.0
reps 3 3 3 2 3 5 4 4 4 4
sets 1 1 2 5 5 6 1 1 4 5
% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
50% 60% 65%
50.0 60.0 65.0
50.0 60.0 65.0
50.0 60.0 65.0
Partial gear/Partial ROM 100 100 100
Raw Maxes 100.0 100.0 100.0
DAY 5 (SAT) Dead to Knees
Floor Press Dumbell OHP Deadlift
Leg Press
0 Full gear Squat 100 bench 100 deadlift 100
DO NOT TYPE HERE!!!! 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 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
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%
50.0 60.0 70.0 80.0 50.0 60.0 70.0
50.0 60.0 70.0 80.0 50.0 60.0 70.0
50.0 60.0 70.0 80.0 50.0 60.0 70.0
reps 3 3 3 2 3 2 10
sets 1 1 2 6 5 5 5
% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0
DAY 5 (SAT) Deadlift
Incline Bench Floor Press Triceps
WEEK 1 DAY 1 (MON) reps sets Squat
Bench Press
Dumbbell fly Triceps Good morning (Standing)
%
FULL
Partial
Raw
50% 60% 70% 80% 90%-95% 50% 60% 70% 80% 90%-95%
50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 90 - 95
50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 90 - 95
50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 90 - 95
reps sets % 3 1 50% 3 1 60% 3 2 70% 2 2 80% 1 3 90%-95% 3 1 50% 3 1 60% 3 1 70% 3 6 80% 3 1 65% 3 2 75% 3 4 85% 8 3
FULL 50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 65 75 85
Partial 50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 65 75 85
Raw 50.0 60.0 70.0 80.0 90 - 95 50.0 60.0 70.0 80.0 65 75 85
FULL 55.0 65.0 75.0
Partial 55.0 65.0 75.0
Raw 55.0 65.0 75.0
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
DAY 2 (TUES) REST!
DAY 3 (WED) Deadlift
Bench Press
Dead to Knees
Abs
WEEK 2 DAY 1 (MON) Bench Press
reps sets 3 1 3 1 3 2
% 55% 65% 75%
Squat
Bench Press
Dumbbell fly Good Mornings (sitting)
2 3 3 3 2 3 3 3 3 3 8 8
4 1 1 2 3 2 1 1 1 4 4 3
85% 55% 65% 75% 85% 80% 50% 60% 70% 80%
85.0 55.0 65.0 75.0 85.0 80.0 50 60 70 80
85.0 55.0 65.0 75.0 85.0 80.0 50 60 70 80
85.0 55.0 65.0 75.0 85.0 80.0 50 60 70 80
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 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
Partial 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
Raw 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
reps sets 3 1 3 1 3 2 2 2 1 3 2 2 3 1 3 1 3 2 3 6 8 4
% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0
DAY 2 (TUES) REST!
DAY 3 (WED) Bench Press
Deadlifts
Floor Press Abs
WEEK 3 DAY 1 (MON) Squat
Bench Press
Dumbbell fly Leg Press Good morning (sitting)
4 8
4 3
DAY 2 (TUES) REST
DAY 3 (WED) Bench Press
Deadlifts
Floor Press Abs
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 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
Partial 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
Raw 50.0 60.0 70.0 80.0 85.0 80.0 50.0 60.0 70.0 80.0 85.0 80.0
reps sets 3 1 3 1 3 2 2 5 3 1
% 50% 60% 70% 80% 50%
FULL 50.0 60.0 70.0 80.0 50.0
Partial 50.0 60.0 70.0 80.0 50.0
Raw 50.0 60.0 70.0 80.0 50.0
60% 70% 80%
60.0 70.0 80.0
60.0 70.0 80.0
60.0 70.0 80.0
% 50% 60%
FULL 50.0 60.0
Partial 50.0 60.0
Raw 50.0 60.0
70% 80%
70.0 80.0
70.0 80.0
70.0 80.0
WEEK 4 DAY 1 (MON) Squat
Bench Press
Dumbbell fly Good Mornings
3 3 3 6 4
1 2 5 3 4
DAY 2 (TUES) REST
DAY 3 (WED) Bench Press
Dumbbell fly
reps sets 3 1 3 1 3 2 8
2 5 4
Deadlifts
Abs
3 3 3 2 8
1 1 2 4 3
50% 60% 70% 75%
50.0 60.0 70.0 75.0
50.0 60.0 70.0 75.0
50.0 60.0 70.0 75.0
% 50%
FULL 50.0
Partial 50.0
Raw 50.0
WEEK 5 DAY 1 (MON) Bench Press
Deadlifts
Good Mornings
reps sets 3 1 3 2 1
1 2 3
60% 70% 75%
60.0 70.0 75.0
60.0 70.0 75.0
60.0 70.0 75.0
3 3
1 2
50% 60%
50.0 60.0
50.0 60.0
50.0 60.0
2 5
4 3
70%
70.0
70.0
70.0
% 50% 60% 70% 50% 60% 70%
FULL 50.0 60.0 70.0 50.0 60.0 70.0
Partial 50.0 60.0 70.0 50.0 60.0 70.0
Raw 50.0 60.0 70.0 50.0 60.0 70.0
DAY 2 (TUES) REST
DAY 3 (WED) Squat
Bench Press
reps sets 3 1 3 2 2 3 3 1 3 2 2 3
0 Full gear Partial gear/Partial ROM Squat 100 100 bench deadlift
100 100
100 100
Raw Maxes 100 100 100
DO NOT TYPE HERE!!!! DAY 4 (FRI) Squat
Bench Press
Floor Press Dumbbell fly Good morning (standing)
reps 3 3 3 2 3 3 3 2 3 3 8
sets 1 1 2 6 1 1 2 3 2 5 4
8
4
reps 3 3 2 3 3 3 2 8 3 3 3 2 8
sets 1 2 4 1 1 2 5 4 1 1 2 5 3
% 50% 60% 70% 80% 55% 65% 75% 85% 80%
FULL 50.0 60.0 70.0 80.0 55.0 65.0 75.0 85.0 80.0
Partial 50.0 60.0 70.0 80.0 55.0 65.0 75.0 85.0 80.0
Raw 50.0 60.0 70.0 80.0 55.0 65.0 75.0 85.0 80.0
% 50% 60% 70% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 50.0 60.0 70.0 80.0
50% 60% 70% 80%
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
DAY 5 (SAT) Deads on blocks
Bench Press
Dumbbell fly Deadlifts
Abs
0 Full gear Partial gear/Partial ROM Squat 100 100 bench deadlift
100 100
100 100
Raw Maxes 100 100 100
DO NOT TYPE HERE!!!! DAY 4 (FRI) Bench Press
reps 3 3
sets 1 1
% 50% 60%
FULL 50.0 60.0
Partial 50.0 60.0
Raw 50.0 60.0
Squat
Bench Press
Dumbbell fly Good morning (standing)
3 2 3 3 3 3 3 3 3 8 5
2 5 1 1 2 5 1 1 4 4 4
70% 80% 50% 60% 70% 80% 55% 65% 75%
70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0 75.0
70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0 75.0
70.0 80.0 50.0 60.0 70.0 80.0 55.0 65.0 75.0
reps
sets
%
FULL
Partial
Raw
3 3 3 3 3 3 4 8
1 1 2 5 5 5 4 3
50% 60% 70% 80%
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
50.0 60.0 70.0 80.0
DAY 5 (SAT)
Deadlift
Incline Dumbell Press Floor Press Leg Press Abs
0
Bench Press
Dumbbell fly Good Mornings (standing)
DAY 5 (SAT)
Raw Maxes
Squat
100
100
100
bench deadlift
100 100
100 100
100 100
DO NOT TYPE HERE!!!!
DAY 4 (FRI) Squat
Full gear Partial gear/Partial ROM
reps 3 3 3 2 3 3 3 2 10 4
sets 1 1 2 5 1 1 2 5 5 4
% 50% 60% 70% 80% 50% 60% 70% 80%
FULL 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Partial 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Raw 50.0 60.0 70.0 80.0 50.0 60.0 70.0 80.0
Deadlift
Bench Press
Rev Band DL
Good mornings (sitting) Abs
reps
sets
%
FULL
Partial
Raw
3 3
1 1
50% 60%
50.0 60.0
50.0 60.0
50.0 60.0
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%
70.0 80.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
70.0 80.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
70.0 80.0 55.0 65.0 75.0 60.0 70.0 80.0 90.0
0 Full gear Partial gear/Partial ROM Squat 100 100 bench deadlift
100 100
100 100
Raw Maxes 100 100 100
DO NOT TYPE HERE!!!!
DAY 4 (FRI) Squat
Bench Press
Good Mornings (standing)
DAY 5 (SAT) REST
reps 3 3 3
sets 1 1 2
% 50% 60% 70%
FULL 50.0 60.0 70.0
Partial 50.0 60.0 70.0
Raw 50.0 60.0 70.0
2 3 3
5 1 1
75% 50% 60%
75.0 50.0 60.0
75.0 50.0 60.0
75.0 50.0 60.0
3 2 1 6
2 2 3 3
70% 75% 80%
70.0 75.0 80.0
70.0 75.0 80.0
70.0 75.0 80.0
0 Full gear Partial gear/Partial ROM Squat 100 100 bench 100 100 deadlift 100 100
Raw Maxes 100 100 100
DO NOT TYPE HERE!!!! DAY 4 (FRI) REST
DAY 5 (SAT) CONTEST!!!!
Related Documents 171j1w
Sheiko Program Spreadsheets 4z3p4t
December 2019 25
Sheiko 4 Day Program 5l473z
November 2022 0
Sheiko 4 Day Program 5l473z
April 2023 0
Sheiko Universal Appropriate Program 2h481v
December 2021 0
Copy Of Sheiko 13week Beginner Program 2i4d3p
May 2022 0