Enter your maxes here:Squat 100Bench 100Deadlift 100

Volume Calculations

Reps PoundageMS Prep Squat Bench Dead Squat Bench Dead

1 92 150 97 339 6250 10150 6680 230802 86 127 70 283 5890 8620 4700 192103 131 200 114 445 8770 13070 7990 298304 88 106 94 288 6270 7480 6740 20490

Total 397 583 375 1355 27180 39320 26110 92610339

MS Prep2 Squat Bench Dead Squat Bench Dead1 80 204 90 374 5675 13625 6540 258402 91 163 83 337 6010 10940 6040 229903 84 191 107 382 5930 12835 7500 262654 85 148 69 302 5980 10280 4930 211905 95 186 78 359 6520 12245 5370 241356 85 148 69 302 5980 10280 4930 21190

Total 520 1040 496 2056 36095 70205 35310 141610347 343

MS Prep3 Squat Bench Dead Squat Bench Dead1 80 114 67 261 5645 7965 4840 184502 91 148 46 285 6040 10000 3300 193403 73 126 62 261 5115 8685 4460 182604 51 127 51 229 3530 8645 3780 159555 83 137 62 282 5810 9570 4520 19900

Total 378 652 288 1318 26140 44865 20900 91905264

MS Comp Squat Bench Dead Squat Bench Dead1 82 67 63 212 5700 4740 4440 148802 92 92 69 253 6450 6525 4950 179253 58 87 47 192 4050 6120 3240 134104 41 65 19 125 2770 4510 1270 85505 15 30 15 60 930 1870 930 3730

Total 288 341 213 842 19900 23765 14830 58495

#29 Squat Bench Dead Squat Bench Dead1 74 108 55 237 4875 7035 3930 158402 101 106 52 259 6470 6855 3710 170353 77 100 48 225 5515 7150 3260 159254 90 140 30 260 5800 9450 2220 17470

Total 342 454 185 981 22660 30490 13120 66270

#30 Squat Bench Dead Squat Bench Dead1 119 180 63 362 8090 11880 4600 245702 89 133 59 281 5890 8885 4060 188353 106 220 60 386 7190 14655 4525 263704 83 119 26 228 5810 8210 1850 15870

Total 397 652 208 1257 26980 43630 15035 85645

#31 Squat Bench Dead Squat Bench Dead1 134 182 51 367 8890 11880 3580 24350

2 88 98 44 230 5840 6635 2975 154503 81 227 42 350 5620 14945 3040 236054 86 85 18 189 5880 5990 1250 13120

Total 389 592 155 1136 26230 39450 10845 76525

#32 Squat Bench Dead Squat Bench Dead1 59 60 13 132 3970 4165 920 90552 77 102 41 220 5395 7200 2810 154053 41 63 25 129 2790 4385 1680 88554 15 32 15 62 930 2020 950 3900

Total 192 257 94 543 13085 17770 6360 37215

#37 Squat Bench Dead Squat Bench Dead1 74 142 70 286 4875 8795 4680 183502 93 113 57 263 6380 7410 3785 175753 109 162 63 334 7400 10530 4480 224104 83 118 26 227 5800 8110 1850 15760

Total 359 535 216 1110 24455 34845 14795 74095

#39 Squat Bench Dead Squat Bench Dead1 70 82 46 198 4635 5365 3260 132602 102 111 52 265 6370 7265 3550 171853 58 100 40 198 4185 7150 2720 140554 90 140 30 260 5800 9450 2220 17470

Total 320 433 168 921 20990 29230 11750 61970

#40 Squat Bench Dead Squat Bench Dead1 80 188 59 327 5615 12450 4460 225252 93 125 41 259 6370 8520 2690 175803 78 158 55 291 5490 10600 4145 202354 136 145 62 343 9290 9730 4355 23375

Total 387 616 217 1220 26765 41300 15650 83715

Intensity/Average %Squat Bench Dead67.9% 67.7% 68.9%68.5% 67.9% 67.1%66.9% 65.4% 70.1%71.3% 70.6% 71.7%68.5% 67.4% 69.6%

Squat Bench Dead70.9% 66.8% 72.7%66.0% 67.1% 72.8%70.6% 67.2% 70.1%70.4% 69.5% 71.4%68.6% 65.8% 68.8%70.4% 69.5% 71.4%69.4% 67.5% 71.2%

Squat Bench Dead70.6% 69.9% 72.2%66.4% 67.6% 71.7%70.1% 68.9% 71.9%69.2% 68.1% 74.1%70.0% 69.9% 72.9%69.2% 68.8% 72.6%

Squat Bench Dead69.5% 70.7% 70.5%70.1% 70.9% 71.7%69.8% 70.3% 68.9%67.6% 69.4% 66.8%62.0% 62.3% 62.0%69.1% 69.7% 69.6%

Squat Bench Dead65.9% 65.1% 71.5%64.1% 64.7% 71.3%71.6% 71.5% 67.9%64.4% 67.5% 74.0%66.3% 67.2% 70.9%

Squat Bench Dead68.0% 66.0% 73.0%66.2% 66.8% 68.8%67.8% 66.6% 75.4%70.0% 69.0% 71.2%68.0% 66.9% 72.3%

Squat Bench Dead66.3% 65.3% 70.2%

66.4% 67.7% 67.6%69.4% 65.8% 72.4%68.4% 70.5% 69.4%67.4% 66.6% 70.0%

Squat Bench Dead67.3% 69.4% 70.8%70.1% 70.6% 68.5%68.0% 69.6% 67.2%62.0% 63.1% 63.3%68.2% 69.1% 67.7%

Squat Bench Dead65.9% 61.9% 66.9%68.6% 65.6% 66.4%67.9% 65.0% 71.1%69.9% 68.7% 71.2%68.1% 65.1% 68.5%

Squat Bench Dead66.2% 65.4% 70.9%62.5% 65.5% 68.3%72.2% 71.5% 68.0%64.4% 67.5% 74.0%65.6% 67.5% 69.9%

Squat Bench Dead70.2% 66.2% 75.6%68.5% 68.2% 65.6%70.4% 67.1% 75.4%68.3% 67.1% 70.2%69.2% 67.0% 72.1%

SheikoMonthly training plan #29

week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 2 6070% 3 2 7075% 3 5 75

2 Squat 50% 5 1 5060% 5 2 6070% 5 5 70

3 Bench press 50% 5 1 5060% 5 1 6070% 4 4 70

4 Dumbbell fly 10 55 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 3 2 6070% 3 2 7075% 3 4 75

2 Incline Bench press 6 43 Dip 5 54 Deadlift from boxes 55% 4 1 55

65% 4 1 6575% 4 2 7585% 3 4 85

5 Lunge 5 56 Abs 10 3

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 5 1 6070% 4 1 7075% 3 2 7580% 2 2 8075% 3 2 7570% 4 1 7060% 6 1 6050% 8 1 50

2 Dumbbell fly 10 53 Squat 50% 5 1 50

60% 4 2 6070% 3 2 7075% 3 5 75

4 Good morning (sitting) 5 5

###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Dumbbell fly 10 54 Push up 10 55 Front squat 45% 3 2 45

55% 3 2 5560% 2 4 60

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 3 1 6070% 3 2 7075% 2 4 75

2 Bench press 50% 6 1 5060% 6 2 6065% 6 4 65

3 Dumbbell fly 10 54 Deadlift from boxes 55% 4 1 55

65% 4 1 6575% 4 2 7580% 4 4 80

5 Lunge 5 5

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 2 8075% 3 1 7565% 5 1 6555% 7 1 55

3 Dumbbell fly 10 54 Squat 50% 5 1 50

60% 5 2 6070% 4 4 70

5 Good morning (standing) 5 5

###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 55

65% 4 1 6575% 3 2 7585% 2 4 85

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 3 1 50

60% 3 1 6070% 3 1 7080% 3 4 80

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 2 50

60% 3 2 6065% 3 4 65

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 3 8085% 2 2 8580% 3 2 80

3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 60

70% 4 2 7080% 3 2 8090% 2 3 90

5 Lunge 5 5

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 7 80

3 Dumbbell fly 10 54 Press 4 55 Good morning (standing) 5 5

###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 55% 5 1 5565% 5 1 6575% 4 5 75

3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 40

50% 4 2 5060% 3 3 60

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 85

2 Deadlift 50% 3 1 5060% 3 1 6070% 3 2 7080% 3 2 8085% 2 3 8580% 2 3 80

3 Bench press 50% 5 1 5060% 5 1 6070% 5 4 70

4 Dumbbell fly 10 5

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Bench press 50% 6 1 5060% 5 1 6070% 4 2 7080% 3 2 8085% 2 2 8580% 3 2 8070% 4 1 7060% 6 1 6050% 8 1 50

3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 56 Abs 10 3

SheikoMonthly training plan #30

week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 2 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Bench press 50% 5 1 5060% 5 1 6070% 5 5 70

4 Dumbbell fly 10 55 Squat 55% 5 1 55

65% 4 1 6575% 3 5 75

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 50

60% 4 2 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 2 8085% 1 2 8580% 2 2 8075% 3 2 7570% 4 1 7065% 6 1 6560% 8 1 6055% 10 1 5550% 12 1 50

3 Dumbbell fly 4 64 Deadlift from boxes 60% 5 1 60

70% 4 2 7080% 3 3 8090% 2 4 90

5 Lunge 5 56 Abs 10 3

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 2 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 2 6070% 3 2 7080% 2 6 80

3 Dip 6 54 Squat 50% 5 1 50

60% 5 2 6070% 4 4 70

5 French press 10 56 Good morning (sitting) 5 5

###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 2 6070% 3 2 7080% 2 2 8090% 1 3 90

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 6 80

3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 4 80

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

60% 4 2 6070% 3 2 7075% 3 4 75

2 Bench press 50% 5 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 2 8075% 3 2 7570% 5 2 7060% 7 1 6050% 9 1 50

3 Dumbbell fly 10 54 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

5 Lunge 5 5

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 2 6070% 3 2 7080% 2 5 80

2 Squat 50% 5 1 5060% 5 2 6070% 5 5 70

3 Bench press 55% 4 1 5565% 3 1 6575% 2 5 75

4 Dip 8 55 Leg Press 6 56 Good morning (sitting) 6 5

###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 2 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Squat 50% 6 1 5060% 6 1 6065% 6 4 65

4 Bench press 55% 5 1 5565% 5 2 6575% 4 4 75

5 Dumbbell fly 10 56 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 3 3 8085% 2 3 85

2 Bench press 50% 6 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 2 8085% 1 2 8580% 2 2 8075% 3 2 7570% 5 1 7065% 7 1 6560% 9 1 6055% 11 1 5550% 13 1 50

3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 65

75% 5 2 7585% 4 4 85

5 Lunge 5 56 Abs 10 3

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 8580% 3 3 80

3 Bench press 50% 5 1 5060% 5 2 6070% 5 5 70

4 Dumbbell fly 10 55 Good morning (sitting) 5 5

###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 2 8590% 1 2 90

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 2 8085% 2 2 8580% 3 2 80

3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 4 80

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 85

2 Deadlift 50% 4 1 5060% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 85

3 Bench press 55% 5 1 5565% 5 1 6575% 4 4 75

4 Dumbbell fly 10 55 Lunge 5 5

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Bench press 50% 5 1 5060% 5 1 6070% 5 5 70

3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 56 Abs 10 3

SheikoMonthly training plan #31

week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 4 85

2 Squat 50% 5 1 5060% 5 2 6070% 2,4,6,8,7,5,3 1 70

3 Bench press 50% 6 1 5060% 6 2 6065% 6 4 65

4 Dumbbell fly 10 55 Squat 50% 5 1 50

60% 5 2 6065% 4 4 65

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

60% 4 2 6070% 4 4 70

2 Bench press 50% 5 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 2 8085% 1 2 8580% 2 2 8075% 3 2 7570% 4 1 7065% 6 1 6560% 8 1 6055% 10 1 5550% 12 1 50

3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 60

70% 4 1 7080% 3 2 8090% 2 4 90

5 Lunge 5 56 Abs 10 3

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 85

2 Bench press 50% 5 1 5060% 4 2 6070% 3 2 7080% 2 6 80

3 Dip 6 54 Squat 55% 5 1 55

65% 5 1 6575% 4 4 75

5 French press 10 56 Good morning (sitting) 5 5

###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 2 8090% 1 3 90

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 5 80

3 Bench press 55% 5 1 5565% 5 1 6575% 5 4 75

4 Dumbbell fly 10 55 Leg press 6 56 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50

60% 3 2 6065% 3 4 65

2 Bench press 50% 6 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 2 8085% 1 2 8575% 3 1 7565% 5 1 6555% 7 1 55

3 Dumbbell fly 10 54 Deadlift 55% 3 1 55

65% 3 2 6575% 3 2 7585% 2 4 85

5 Lunge 5 56 Abs 10 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 2 8085% 2 4 85

2 Incline Bench press 4 63 Squat 50% 6 1 50

60% 6 1 6065% 6 4 65

4 Triceps 10 55 Back extension 10 4

###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 5 1 6070% 5,8,3,6,2,7,4 1 70

3 Bench press 55% 5 1 5565% 5 1 6570% 5 5 70

4 Dumbbell fly 10 55 Lunge 5 56 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

60% 4 1 6070% 3 2 7080% 2 4 80

2 Bench press 50% 8 1 5055% 7 1 5560% 6 1 6065% 5 1 6570% 4 1 7075% 3 2 7580% 2 2 8085% 1 2 8580% 2 2 8075% 3 1 7570% 4 1 7065% 6 1 6560% 8 1 6055% 10 1 5550% 12 1 50

3 Deadlift from boxes 60% 4 1 6070% 4 1 7080% 3 2 8090% 2 3 90

4 Leg press 5 55 Abs 10 3

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 8580% 3 3 80

3 Bench press 50% 5 1 5060% 5 2 6070% 5 5 70

4 Dumbbell fly 10 55 Good morning (sitting) 5 5

###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 2 8090% 1 3 9080% 2 2 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 2 8085% 2 4 85

3 Dumbbell fly 10 54 Dip 8 55 Lunge 5 56 Back extension 10 4

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 2 8090% 1 3 9080% 2 2 80

2 Deadlift 50% 3 1 5060% 3 1 6070% 3 2 7080% 2 2 8090% 1 2 90

3 Dumbbell fly 10 54 Leg press 5 65 Abs 10 3

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 55% 5 1 5565% 5 1 6575% 4 5 75

3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 50

60% 5 1 6070% 5 4 70

6 Good morning (sitting) 5 5

SheikoMonthly training plan #32

week 11 day (Monday) % reps sets weight1 Squat 50% 3 1 50

60% 3 1 6070% 3 2 7075% 2 3 75

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7075% 2 3 75

3 Abs 10 3

3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 50

60% 3 2 6070% 2 2 7080% 2 1 8090% 1 1 90

100%-105% 1 2-3 100-1052 Bench press 50% 3 1 50

60% 3 1 6070% 2 2 7080% 2 1 8090% 1 1 90

100%-105% 1 2-3 100-1053 Deadlift 50% 3 1 50

60% 2 1 6070% 2 2 7080% 1 1 8090% 1 1 90

100%-105% 1 2-3 100-105

5 day (Friday) % reps sets weight1 Squat 50% 3 1 50

60% 3 2 6070% 3 2 7075% 2 4 75

2 Bench press 55% 3 1 5565% 3 2 6575% 3 6 75

3 Dumbbell fly 10 54 Good morning (standing) 5 55 Abs 10 3

###week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 50

60% 3 2 6070% 3 2 7080% 2 4 80

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 3 5 80

3 Dumbbell fly 8 44 Squat 55% 3 1 55

65% 3 2 6575% 3 4 75

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 2 2 6065% 2 2 6570% 1 3 70

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 3 2 8085% 2 3 85

3 Dumbbell fly 10 54 Deadlift 50% 3 1 50

60% 3 1 6070% 3 2 7080% 3 5 80

5 Abs 10 3

5 day (Friday) % reps sets weight1 Bench press 50% 3 1 50

60% 3 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 3 1 5060% 3 2 6070% 3 2 7080% 3 6 80

3 Bench press 50% 4 1 5060% 4 1 6070% 4 4 70

4 Dumbbell fly 10 55 Good morning (standing) 5 5

###week 31 day (Monday) % reps sets weight1 Squat 50% 3 1 50

60% 3 1 6070% 3 2 7080% 2 5 80

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 2 3 8085% 1 3 85

3 Dumbbell fly 8 44 Abs 4 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 50

60% 3 1 6070% 3 2 7080% 2 5 80

2 Dumbbell fly 8 43 Deadlift 50% 3 1 50

60% 3 2 6070% 3 2 7075% 2 5 75

4 Good morning (standing) 5 4

5 day (Friday) % reps sets weight1 Squat 50% 3 1 50

60% 3 2 6070% 2 2 7075% 2 3 75

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7075% 2 4 75

3 Abs 8 3###

week 41 day (Monday) % reps sets weight1 Bench press 50% 3 1 50

60% 3 2 6070% 2 2 7075% 1 4 75

1 Deadlift 50% 3 1 5060% 2 2 6070% 2 4 70

3 Abs 8 2

3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 50

60% 3 2 6070% 2 3 70

2 Bench press 50% 3 1 5060% 3 2 6070% 2 3 70

5-6-7 dayCompetition

SheikoMonthly training plan #37

week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 2 6070% 3 2 7075% 3 5 75

2 Squat 50% 5 1 5060% 5 2 6070% 5 5 70

3 Dumbbell fly 10 54 Bench press 50% 6 1 50

60% 6 2 6065% 6 4 65

5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift 50% 5 1 50

60% 5 2 6070% 4 2 7075% 3 4 75

2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 50% 5 1 50

60% 5 2 6070% 4 2 7080% 3 4 80

5 Lunge 5 56 Abs 10 3

5 day (Friday) % reps sets weight1 Bench press 50% 7 1 50

55% 6 1 5560% 5 1 6065% 4 1 6570% 3 2 7075% 2 2 7570% 3 2 7065% 4 1 6560% 6 1 6055% 8 1 5550% 10 1 50

2 Dumbbell fly 10 53 Squat 50% 5 1 50

60% 4 2 6070% 3 2 7075% 3 5 75

4 French press 10 55 Good morning (sitting) 5 5

###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 2 6070% 3 2 7080% 2 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 6 80

3 Dumbbell fly 10 54 Push up 10 55 Squat 55% 3 1 55

65% 3 1 6575% 3 4 75

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

60% 4 2 6070% 4 4 70

2 Bench press 50% 5 1 5060% 5 2 6070% 4 5 70

3 Dumbbell fly 10 54 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7075% 3 5 75

5 Lunge 5 5

5 day (Friday) % reps sets weight1 Squat 50% 4 1 50

60% 4 1 6070% 3 2 7075% 3 6 75

2 Bench press 50% 6 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 2 8075% 4 1 7570% 5 1 7060% 6 1 6050% 7 1 50

3 Dumbbell fly 10 54 Triceps 10 55 Squat 55% 3 1 55

65% 3 1 6575% 2 4 75

6 Good morning (sitting) 6 5

###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 2 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 50

60% 5 1 6070% 5 5 70

6 Abs 10 3

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

60% 4 1 6070% 4 2 7075% 4 4 75

2 Bench press 50% 6 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 2 8075% 3 2 7570% 4 1 7065% 5 1 6560% 6 1 6055% 7 1 5550% 8 1 50

3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 60

70% 5 2 7080% 4 4 80

5 Lunge 5 56 Abs 10 3

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 5 80

2 Squat 50% 5 1 5060% 5 1 6070% 5 2 7075% 4 5 75

3 Bench press 50% 6 1 5060% 6 2 6065% 6 4 65

4 Dumbbell fly 10 55 Good morning (standing) 5 5

###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 85

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 4 80

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 85

2 Deadlift 50% 4 1 5060% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 85

3 Bench press 55% 5 1 5565% 5 1 6575% 4 4 75

4 Dumbbell fly 10 55 Lunge 5 5

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Bench press 50% 5 1 5060% 5 1 6070% 5 5 70

3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 56 Abs 10 3

SheikoMonthly training plan #39

week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 2 6070% 3 2 7075% 3 5 75

2 Squat 50% 5 1 5060% 5 2 6070% 5 5 70

3 Dumbbell press 6 64 Dumbbell fly 10 55 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 3 1 6070% 3 2 7075% 3 4 75

2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 55% 4 1 55

65% 4 1 6575% 3 2 7585% 2 4 85

5 Lunge 5 66 Abs 10 3

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 5 1 6070% 4 1 7075% 3 2 7580% 2 2 8075% 3 2 7570% 4 1 7060% 6 1 6050% 8 1 50

2 Dumbbell fly 10 53 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7075% 3 5 75

4 Triceps 10 55 Good morning (sitting) 5 5

###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dumbbell fly 10 54 Push up 10 55 Front squat 40% 4 2 40

50% 3 2 5055% 3 4 55

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 3 1 6070% 3 2 7075% 2 4 75

2 Bench press 50% 6 1 5060% 6 2 6065% 6 4 65

3 Dumbbell fly 10 54 Deadlift from boxes 50% 4 1 50

60% 4 1 6070% 4 2 7075% 4 4 75

5 Barbell row 8 56 Abs 10 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 2 8085% 1 2 8575% 3 1 7565% 5 1 6555% 7 1 55

3 Dumbbell fly 10 54 Squat 50% 5 1 50

60% 5 1 6070% 4 4 70

5 Back extension 8 56 Dip 5 5

###week 31 day (Monday) % reps sets weight1 Squat 55% 5 1 55

65% 4 1 6575% 3 2 7585% 2 5 85

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dumbbell fly 10 54 Push up (wide grip) 10 55 Pistol squat 5 56 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 2 50

60% 3 2 6065% 2 4 65

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 2 8085% 2 2 8580% 3 2 80

3 Dumbbell fly 10 54 Deadlift from boxes 60% 4 1 60

70% 4 1 7080% 3 2 8090% 2 3 90

5 Lunge 5 56 Abs 10 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 7 80

3 Dumbbell fly 10 54 Press 4 55 Pull-up/Chin-up 8 56 Good morning (sitting) 5 5

###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 55% 5 1 5565% 5 1 6575% 4 5 75

3 Dumbbell fly 10 54 Dip 8 55 Front squat 40% 5 2 40

50% 4 2 5060% 3 3 60

6 Back extension 10 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 85

2 Deadlift 50% 3 1 5060% 3 1 6070% 3 2 7080% 3 2 8085% 2 3 8580% 3 2 80

3 Bench press 50% 5 1 5060% 5 1 6070% 5 4 70

4 Pull-up/Chin-up 8 55 Abs 10 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Bench press 50% 6 1 5060% 5 1 6070% 4 2 7080% 3 2 8085% 2 2 8580% 3 2 8070% 4 1 7060% 6 1 6050% 8 1 50

3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 5

SheikoMonthly training plan #40

week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 2 6070% 3 2 7080% 3 2 8085% 2 3 8580% 3 2 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Bench press 55% 5 1 5565% 5 1 6575% 4 5 75

4 Dumbbell fly 10 55 Leg press 6 66 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 50

60% 4 2 6070% 3 2 7080% 3 2 8085% 2 4 85

2 Bench press 50% 8 1 5055% 7 1 5560% 6 1 6065% 5 1 6570% 4 1 7075% 3 2 7580% 2 2 8085% 1 3 8580% 2 2 8075% 3 1 7570% 4 1 7065% 6 1 6560% 8 1 6055% 10 1 5550% 12 1 50

3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 60

70% 4 1 7080% 3 2 8090% 3 2 90100% 2 3 100

5 Lunge 5 66 Abs 10 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 4 85

2 Bench press 50% 5 1 5060% 4 2 6070% 3 2 7080% 2 6 80

3 Dip 6 54 Squat 55% 5 1 55

65% 4 1 6575% 3 4 75

5 Triceps 10 56 Good morning (sitting) 5 5

###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 6 80

3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7075% 3 4 75

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50

60% 3 2 6065% 2 4 65

2 Bench press 50% 5 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 3 8075% 3 2 7570% 5 2 7060% 7 1 6050% 9 1 50

3 Dumbbell fly 10 54 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 2 5 80

5 Leg press 5 66 Abs 10 4

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 7 80

2 Squat 50% 5 1 5060% 5 1 6070% 5 2 7075% 4 4 75

3 Push-up (wide grip) 8 54 Leg extension 10 55 Good morning (sitting) 5 5

###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 2 8090% 1 3 90

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 2 8090% 2 3 90

3 Squat 55% 4 1 5565% 4 1 6575% 4 4 75

4 Dumbbell fly 10 55 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 50

60% 3 1 6070% 3 2 7080% 2 2 8090% 1 3 9080% 2 2 80

2 Bench press 50% 6 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 3 8075% 3 2 7570% 5 1 7060% 9 1 6050% 11 1 50

3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 65

75% 5 2 7585% 4 4 85

5 Lunge 5 66 Abs 10 3

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 3 8085% 2 4 85

3 Bench press 50% 6 1 5060% 6 1 6070% 6 4 70

4 Dumbbell fly 10 55 Leg press 6 66 Good morning (sitting) 5 5

###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 3 8085% 2 4 85

3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 50

60% 5 1 6070% 5 1 7075% 4 4 75

6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 3 2 6070% 3 2 7075% 3 5 75

2 Bench press 50% 6 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 3 3 8075% 4 2 7570% 5 2 7065% 6 1 6560% 8 1 6055% 10 1 5550% 10 1 50

3 Deadlift 50% 4 1 5060% 4 1 6070% 3 2 7080% 3 6 80

4 Dumbbell fly 10 55 Lunge 5 66 Abs 10 3

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 3 8085% 2 3 8580% 3 3 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 6 80

3 Squat 50% 6 1 5060% 6 1 6065% 6 4 65

4 Good morning (sitting) 5 5

SheikoMonthly training plan #1 of Candidates to MS and CMS in preparation period

week 11 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 2 6070% 3 2 7080% 2 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dumbbell fly 10 54 Squat 50% 5 1 50

60% 5 1 6070% 4 5 70

5 Abs 10 3

3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 6 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 2 8075% 3 2 7570% 4 1 7065% 6 1 6560% 8 1 6050% 10 1 50

3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 50

60% 4 1 6070% 4 5 70

5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Bench press 55% 5 1 5565% 4 1 6575% 3 5 75

4 Dumbbell fly 10 55 Abs 10 3

6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 2 50

60% 2 4 602 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 60% 4 1 60

70% 4 2 7080% 3 2 8090% 2 4 90

5 Good morning (sitting) 5 5###

week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 3 8085% 2 3 85

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Bench press 55% 4 1 5565% 4 2 6575% 4 4 75

4 Dumbbell fly 10 55 Abs 10 3

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50

60% 3 2 6065% 2 4 65

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 3 8075% 3 2 7570% 4 1 7060% 6 1 6050% 8 1 50

3 Dumbbell fly 10 54 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 55% 5 1 5565% 4 1 6575% 3 5 75

3 Dumbbell fly 10 54 Squat 50% 5 1 50

60% 5 1 6070% 4 4 70

5 Abs 10 3

6 day (Saturday) % reps sets weight1 Press 5 52 Incline Bench press 4 63 Dip (with weights) 8 54 Deadlift up to knees 50% 4 1 50

60% 4 1 6070% 3 2 7075% 2 5 75

5 Good morning (sitting) 5 5###

week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dumbbell fly 10 54 Squat 50% 5 1 50

60% 5 1 6070% 5 5 70

5 Abs 10 3

3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 8 1 5055% 7 1 5560% 6 1 6065% 5 1 6570% 4 1 7075% 3 2 7580% 2 2 8085% 1 2 8580% 2 2 8075% 3 2 7570% 4 1 7065% 6 1 6560% 8 1 6055% 10 1 5550% 12 1 50

3 Dumbbell fly 10 54 Deadlift up to knees 50% 4 1 50

60% 4 1 6070% 4 5 70

5 Good morning (sitting) 5 5

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 3 8085% 2 3 85

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dumbbell fly 10 54 Squat 50% 6 1 50

60% 6 1 6065% 6 4 65

5 Dip (with weights) 6 66 Abs 10 3

6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 50

60% 3 2 6065% 3 4 65

2 Bench press 50% 6 1 5060% 6 1 6065% 6 5 65

3 Triceps 6 54 Deadlift off boxes 60% 4 1 60

70% 4 2 7080% 4 2 8085% 4 4 85

5 Good morning (standing) 5 5###

week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 7 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 2 8085% 2 3 8580% 3 2 80

3 Dip 6 54 Dumbbell fly 10 55 Abs 10 3

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50

60% 3 2 6070% 2 4 70

2 Bench press 50% 5 1 5060% 5 1 6070% 5 2 7075% 4 5 75

3 Dumbbell fly 10 54 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 3 3 8085% 2 3 85

5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 3 8085% 2 3 85

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dip 6 54 Dumbbell fly 10 55 Squat 55% 4 1 55

65% 3 1 6575% 3 5 75

6 Abs 10 5

6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

60% 4 1 6070% 3 2 7080% 2 4 80

2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 60% 4 1 60

70% 4 1 7080% 3 2 8090% 3 4 90

5 Good morning (sitting) 5 5

SheikoMonthly training plan #2 of Candidates to MS and CMS in preparation period

week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Bench press 55% 5 1 5565% 5 1 6575% 4 5 75

4 Dumbbell fly 10 55 Bottom up squat 5 56 Good morning 5 5

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50

60% 3 2 6065% 2 4 65

2 Bench press 50% 5 1 5060% 5 1 6070% 4 2 7075% 3 2 7580% 2 2 8085% 1 3 8580% 2 2 8075% 3 2 7570% 4 2 7065% 5 1 6560% 6 1 6055% 7 1 5550% 8 1 50

3 Dumbbell fly 10 54 Deadlift 50% 4 1 50

60% 3 1 6070% 3 2 7080% 3 2 8085% 2 4 85

5 Leg press 5 65 Abs 8 3

5 day (Friday) % reps sets weight1 Squat 55% 5 1 55

65% 4 1 6575% 3 2 7585% 2 4 85

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 6 80

3 Dip (weighted) 5 54 Squat 50% 5 1 50

60% 4 1 6070% 3 1 7080% 3 5 80

5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 3 1 6070% 3 2 7075% 3 4 75

2 Bench press 50% 6 1 5060% 6 1 6065% 6 5 65

3 Deadlift off boxes 70% 4 1 7080% 3 2 8090% 3 2 90100% 2 3 100

4 Leg press 6 65 Back extension 10 46 Abs 10 4

###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 5 80

3 Bench press 50% 5 1 5060% 5 1 6070% 5 5 70

4 Leg press 5 65 Good morning 5 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 4 2 7075% 3 2 7580% 2 3 8075% 3 2 7570% 4 1 7065% 5 1 6560% 6 1 6055% 7 1 5550% 8 1 50

2 Dumbbell fly 10 53 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 2 6 80

4 Bottom up squat 5 65 Abs 10 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dip (weighted) 6 54 Squat 50% 6 1 50

60% 6 2 6065% 6 3 65

5 Back extension 10 4

6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 5 1 50

60% 5 2 6070% 4 4 70

2 Incline bench press 3 53 Triceps 10 54 Deadlift from boxes 75% 4 2 75

85% 3 2 8595% 3 4 95

5 Leg press 5 65 Abs 8 3

###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 3 8085% 2 3 85

3 Bench press 55% 5 1 5565% 4 1 6575% 3 4 75

4 Dumbbell fly 10 55 Bottom up squat 5 66 Back extension 10 4

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

60% 4 1 6070% 3 2 7075% 2 5 75

2 Bench press 50% 6 1 5060% 5 1 6070% 4 1 7075% 3 2 7580% 2 2 8085% 1 2 8580% 2 2 8075% 3 2 7570% 4 1 7065% 5 1 6560% 6 1 6055% 7 1 5550% 8 1 50

3 Deadlift from boxes 65% 4 1 6575% 4 2 7585% 4 4 85

4 Leg press 6 65 Back extension 10 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dumbbell fly 10 54 Squat 55% 4 1 55

65% 4 1 6575% 4 4 75

5 Good morning (sitting) 6 6

6 day (Saturday) % reps sets weight1 Deadlift off boxes 50% 3 1 50

60% 3 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 5 2 6070% 5 5 70

3 Triceps 10 54 Snatch grip rack pull 50% 4 1 50

(slow eccentric) 60% 4 2 6065% 4 4 65

5 Bottom up squat 6 65 Abs 10 4

###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 2 8580% 3 2 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 2 8085% 2 4 85

3 Dumbbell fly 10 54 Squat 55% 5 1 55

65% 4 1 6575% 3 5 75

5 Abs 8 3

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 6 80

2 Deadlift 50% 4 1 5060% 4 1 6070% 3 2 7080% 3 3 8085% 2 3 85

3 Bench press 55% 5 1 5565% 5 1 6575% 4 4 75

4 Leg press 5 65 Back extension 8 4

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Bench press 50% 5 1 5060% 5 1 6070% 5 4 70

4 Dumbbell fly 10 55 Bottom up squat 5 56 Back extension 10 4

6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

60% 4 1 6070% 3 2 7075% 2 4 75

2 Press 5 53 Incline Bench press 4 64 Deadlift off boxes 55% 3 1 55

65% 3 1 6575% 3 1 7585% 2 3 8595% 1 3 95

5 Leg press 6 66 Good morning 5 5

###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Bench press 55% 5 1 5565% 4 1 6575% 3 4 75

4 Dumbbell fly 10 55 Leg press 4 66 Good morning (sitting) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 6 1 5060% 5 1 6070% 4 1 7075% 3 2 7580% 2 3 8075% 3 2 7570% 4 1 7065% 5 1 6560% 6 1 6055% 7 1 5550% 8 1 50

3 Dumbbell fly 8 44 Deadlift to knees 50% 4 1 50

60% 4 1 6070% 3 5 70

5 Leg press 4 66 Back extension 10 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Dumbbell fly 8 44 Squat 50% 5 1 50

60% 5 1 6070% 5 5 70

5 Triceps 10 56 Good morning 5 5

6 day (Saturday) % reps sets weight1 Bench press 50% 6 1 50

60% 6 2 6065% 6 4 65

2 Dip 4 53 Deadlift 50% 4 1 50

60% 4 1 6070% 3 2 7080% 2 6 80

5 Bottom up squat 5 65 Abs 10 3

###week 61 day (Monday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 2 8085% 2 2 8590% 1 2 90

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 2 8090% 1 3 9080% 2 2 80

3 Dumbbell fly 6 34 Squat 55% 5 1 55

65% 4 2 6575% 3 4 75

5 Good morning 5 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50

60% 5 1 6070% 4 2 7075% 3 2 7580% 2 3 8075% 3 2 7570% 4 1 7060% 6 1 6050% 8 1 50

2 Deadlift 50% 4 1 5060% 4 1 6070% 3 2 7080% 3 2 8090% 2 4 90

3 Triceps 10 54 Leg press 5 65 Abs 6 3

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Bench press 55% 5 1 5565% 5 1 6575% 4 4 75

4 Dumbbell fly 10 55 Leg press 5 6

6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 50

60% 3 2 6065% 3 5 65

2 Incline Bench press 4 63 Dip 6 54 Snatch grip deadlift 50% 4 1 50

60% 4 2 6065% 4 4 65

5 Leg press 7 66 Abs 10 4

SheikoMonthly training plan #2 of Candidates to MS and CMS in preparation period

week 11 day (Monday) % reps sets weight1 Squat 55% 5 1 55

65% 4 1 6575% 3 2 7585% 2 4 85

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Dumbbell fly 10 54 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 4 80

5 Triceps 10 56 Back extension 10 5

3 day (Wednesday) % reps sets weight1 Bench press 55% 5 1 55

65% 4 1 6575% 3 2 7585% 2 5 85

2 Deadlift 50% 3 1 5060% 3 1 6070% 3 2 7080% 3 5 80

3 Bench press 50% 5 1 5060% 5 1 6070% 4 4 70

4 Dumbbell fly 10 55 Abs 10 5

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dip (weighted) 4 54 Leg press 5 55 Good morning (standing) 5 5

6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 3 1 6070% 3 2 7075% 2 4 75

2 Incline bench press 3 63 Lats 10 54 Deadlift off boxes 60% 4 1 60

70% 4 1 7080% 3 2 8090% 2 3 90

5 Squat (deep) 5 56 Abs 8 4

###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Bench press 55% 5 1 5565% 5 1 6575% 4 4 75

4 Dumbbell fly 10 55 Leg curl 8 56 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 3 1 6070% 3 2 7075% 2 4 75

2 Bench press 50% 6 1 5060% 5 1 6070% 4 1 7075% 3 2 7580% 2 2 8085% 1 3 8575% 3 1 7565% 5 1 6555% 7 1 55

3 Dumbbell fly 10 54 Squat (deep) 4 55 Abs 10 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 5 80

3 Dumbbell fly 10 54 Squat 50% 6 1 50

60% 6 1 6065% 6 4 65

5 Shoulders 8 56 Back extension 8 4

6 day (Saturday) % reps sets weight1 Narrow grip bench press 50% 5 1 50

60% 4 1 6070% 3 5 70

2 Deadlift from boxes 55% 4 1 5565% 4 1 6575% 3 2 7585% 3 4 85

3 Triceps 10 54 Lats 10 55 Abs 8 4

###week 31 day (Monday) % reps sets weight1 Bench press 55% 5 1 55

65% 4 1 6575% 3 2 7585% 2 4 85

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Bench press 50% 5 1 5060% 4 1 6070% 3 1 7080% 2 5 80

4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

60% 3 1 6070% 3 2 7075% 2 5 75

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Deadlift from boxes 60% 3 1 6070% 3 1 7080% 3 2 8090% 2 3 90

4 Squat (deep) 5 55 Abs 8 4

5 day (Friday) % reps sets weight1 Squat 55% 5 1 55

65% 4 1 6575% 3 2 7585% 2 4 85

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 2 8090% 1 3 90

3 Dumbbell fly 10 54 Squat 50% 5 1 50

60% 4 1 6070% 3 1 7080% 2 4 80

5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 50

60% 3 1 6070% 3 2 7080% 2 5 80

2 Bench press 50% 5 1 5060% 5 1 6070% 4 4 70

3 Dip 4 54 Triceps 8 55 Leg extension 8 56 Abs 10 4

###week 41 day (Monday) % reps sets weight1 Bench press 55% 5 1 55

65% 4 1 6575% 3 2 7585% 2 5 85

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 2 8090% 1 3 9080% 2 2 80

3 Dumbbell bench press 6 54 Dumbbell fly 10 55 Leg curl 8 5

3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 50

60% 3 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 6 1 5060% 5 1 6070% 4 1 7080% 3 2 8085% 2 3 8580% 3 1 8075% 4 1 7570% 5 1 7065% 6 1 6560% 7 1 6055% 8 1 5550% 9 1 50

3 Dumbbell fly 8 44 Back extension 8 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 2 5 80

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 6 80

3 Dumbbell fly 10 54 Triceps 10 55 Squat (deep) 4 56 Abs 10 4

6 day (Saturday) % reps sets weight1 Deadlift off boxes 55% 3 1 55

65% 3 1 6575% 3 2 7585% 3 4 85

2 Incline bench press 4 53 Dip 8 54 Good morning (sitting) 5 55 Leg press 5 5

###week 51 day (Monday) % reps sets weight1 Bench press 55% 5 1 55

65% 4 1 6575% 3 2 7585% 2 4 85

2 Squat 50% 5 1 5060% 4 1 6070% 3 2 7080% 2 3 8085% 2 3 85

3 Bench press 50% 5 1 5060% 4 1 6070% 3 1 7080% 3 4 80

4 Dumbbell fly 10 55 Triceps 10 56 Back extension 8 4

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50

60% 3 2 6070% 2 4 70

2 Bench press 50% 5 1 5060% 4 1 6070% 3 2 7080% 3 5 80

3 Deadlift from boxes 65% 3 1 6575% 3 1 7585% 3 2 8595% 2 3 95

4 Squat (deep) 4 55 Abs 8 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 50

60% 4 1 6070% 3 2 7080% 3 5 80

2 Bench press 55% 5 1 5565% 4 1 6575% 3 2 7585% 2 5 85

3 Dumbbell fly 10 54 Squat 55% 5 1 55

65% 5 1 6575% 4 4 75

5 Dumbbell bench press 6 56 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight1 Deadlift 50% 3 1 50

60% 3 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 5 1 5060% 5 1 6070% 5 5 70

3 Triceps 10 54 Leg extension 10 55 Abs 8 4

SheikoMonthly training plan #1 of Candidates to MS and CMS in competition period

week 11 day (Monday) % reps sets weight1 Squat 50% 3 1 50

60% 3 2 6070% 3 2 7075% 2 3 75

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7075% 2 3 75

3 Dumbbell fly 8 44 Abs 10 3

3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 50

60% 3 1 6070% 3 2 7080% 2 2 8090% 1 1 90

95%-100% 1 2-3 95-1002 Bench press 50% 3 1 50

60% 3 1 6070% 3 2 7080% 2 2 8090% 1 1 90

95%-100% 1 2-3 95-1003 Deadlift 50% 3 1 50

60% 3 1 6070% 2 2 7080% 2 1 8090% 1 1 90

95%-100% 1 2-3 95-100

5 day (Friday) % reps sets weight1 Squat 50% 3 1 50

60% 3 1 6070% 3 2 7080% 2 6 80

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 3 6 80

3 Dumbbell fly 10 54 Squat 55% 3 1 55

65% 3 1 6575% 3 4 75

5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

60% 4 1 6070% 4 4 70

2 Incline Bench press 4 63 Dip (with weights) 6 54 Deadlift off boxes 55% 3 1 55

65% 3 1 6575% 3 2 7585% 3 4 85

5 Abs 10 5###

week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 50

60% 3 1 6070% 3 2 7080% 3 3 8085% 2 3 85

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 2 2 8090% 1 2 9080% 2 2 80

3 Dumbbell fly 8 44 Squat 50% 4 1 50

60% 4 1 6070% 4 4 70

5 Abs 10 3

3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 50

60% 3 1 6070% 3 2 7080% 3 3 8085% 2 3 85

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 3 5 80

3 Dumbbell fly 10 54 Deadlift up to knees 55% 3 1 55

65% 3 1 6575% 3 4 75

5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight1 Squat 50% 3 1 50

60% 3 1 6070% 3 2 7080% 3 5 80

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 2 2 8085% 1 3 85

3 Dumbbell fly 10 54 Squat 55% 3 1 55

65% 3 1 6575% 2 4 75

5 Abs 10 3

6 day (Saturday) % reps sets weight1 Bench press 55% 3 1 55

65% 3 2 6575% 3 5 75

2 Dip 4 53 Deadlift 50% 3 1 50

60% 3 1 6070% 3 2 7080% 2 6 80

4 Good morning (sitting) 5 5###

week 31 day (Monday) % reps sets weight1 Bench press 50% 3 1 50

60% 3 1 6070% 3 2 7080% 2 2 8085% 1 2 85

2 Squat 50% 3 1 5060% 3 1 6070% 3 2 7080% 2 5 80

3 Bench press 55% 3 1 5565% 3 1 6575% 2 4 75

4 Dumbbell fly 8 45 Good morning (standing) 4 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 50

60% 3 2 6070% 3 2 7080% 3 6 80

2 Dumbbell fly 8 43 Deadlift 50% 3 1 50

60% 3 1 6070% 2 2 7080% 2 5 80

4 Abs 8 3

5 day (Friday) % reps sets weight1 Squat 50% 3 1 50

60% 3 1 6070% 3 2 7080% 2 2 8085% 1 2 85

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 2 5 80

3 Dumbbell fly 8 44 Squat 55% 3 1 55

65% 3 1 6575% 3 4 75

5 Good morning (sitting) 4 4

6 day (Saturday) % reps sets weight1 Incline Bench press 3 52 Dip 4 53 Deadlift 50% 3 1 50

60% 3 2 6070% 3 2 7075% 3 4 75

4 Abs 8 4###

week 41 day (Monday) % reps sets weight1 Squat 50% 3 1 50

60% 3 2 6070% 3 2 7080% 2 4 80

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 2 5 80

3 Dumbbell fly 6 44 Good morning (standing) 4 4

3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 50

60% 3 2 6070% 3 2 7080% 2 4 80

2 Dumbbell fly 6 33 Deadlift 50% 3 1 50

60% 2 2 6070% 2 2 7075% 2 4 75

4 Abs 8 3

5 day (Friday) % reps sets weight1 Squat 50% 3 1 50

60% 3 1 6070% 3 2 7075% 2 3 75

2 Bench press 50% 3 1 5060% 3 1 6070% 3 2 7080% 2 4 80

3 Dumbbell fly 6 34 Good morning (sitting) 4 4

6 day (Saturday)Rest

###week 51 day (Monday) % reps sets weight1 Deadlift 50% 3 1 50

60% 3 2 6070% 2 3 70

2 Bench press 50% 3 1 5060% 3 2 6070% 2 2 7075% 1 2 75

3 Abs 8 2

3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 50

60% 3 2 6070% 2 3 70

2 Bench press 50% 3 1 5060% 3 2 6070% 2 3 70

5-6-7 dayCompetition

WEEK 1 Full gear Partial gear/Partial ROM Raw Maxes

DAY 1 (MON) Squat 100 100 100bench 100 100 100

reps sets % FULL Partial Raw deadlift 100 100 100

Squat 5 1 55% 55.0 55.0 55.0 CHANGE ONLY THIS BOX!!!!!!!4 1 65% 65.0 65.0 65.0

3 2 75% 75.0 75.0 75.0 DAY 4 (FRI)2 4 85% 85.0 85.0 85.0

Bench Press 5 1 50% 50.0 50.0 50.0 reps sets % FULL Partial Raw4 1 60% 60.0 60.0 60.0 Squat 5 1 50% 50.0 50.0 50.03 2 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.03 5 80% 80.0 80.0 80.0 3 2 70% 70.0 70.0 70.0

Squat 5 1 50% 50.0 50.0 50.0 3 5 80% 80.0 80.0 80.04 1 60% 60.0 60.0 60.0 Bench Press 5 1 50% 50.0 50.0 50.03 1 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.02 4 80% 80.0 80.0 80.0 3 2 70% 70.0 70.0 70.0

Dumbbell fly 10 5 3 6 80% 80.0 80.0 80.0Inc. DB press 10 4 Squat 5 1 55% 55.0 55.0 55.0

5 1 65% 65.0 65.0 65.0

DAY 2 (TUES) 4 4 75% 75.0 75.0 75.0Triceps 10 5

reps sets % FULL Partial Raw Abs 10 3Dead on box 3 1 50% 50.0 50.0 50.0

3 2 60% 60.0 60.0 60.0 DAY 5 (SAT)2 4 70% 70.0 70.0 70.0

Bench Press 4 5 reps sets % FULL Partial RawFloor Press 3 5 Dead to Knees 3 1 50% 50.0 50.0 50.0Lat Pull down 6 5 3 1 60% 60.0 60.0 60.0Abs 10 4 3 2 70% 70.0 70.0 70.0

2 5 80% 80.0 80.0 80.0

DAY 3 (WED) Bench Press 5 1 55% 55.0 55.0 55.05 1 65% 65.0 65.0 65.0

reps sets % FULL Partial Raw 4 5 75% 75.0 75.0 75.0Deadlift 3 1 50% 50.0 50.0 50.0 Floor Press 3 5

3 1 60% 60.0 60.0 60.0 Rev Band DL 3 1 65% 65.0 65.0 65.03 2 70% 70.0 70.0 70.0 3 1 75% 75.0 75.0 75.03 2 80% 80.0 80.0 80.0 3 2 85% 85.0 85.0 85.02 4 85% 85.0 85.0 85.0 3 4 95% 95.0 95.0 95.0

Bench Press 5 1 55% 55.0 55.0 55.0 Leg Press 4 54 1 65% 65.0 65.0 65.0 Abs 8 33 2 75% 75.0 75.0 75.02 5 85% 85.0 85.0 85.0

Dumbbell fly 10 5Squat with Bands 4 5Good Mornings 8 4

WEEK 2DAY 1 (MON)

reps sets % FULL Partial RawBench Press 5 1 50% 50.0 50.0 50.0 0 Full gear Partial gear/Partial ROM Raw Maxes

4 1 60% 60.0 60.0 60.0 Squat 100 100 100.03 2 70% 70.0 70.0 70.0 bench 100 100 100.02 2 80% 80.0 80.0 80.0 deadlift 100 100 100.0

1 3 90% 90.0 90.0 90.0 DO NOT TYPE HERE!!!!Squat 5 1 50% 50.0 50.0 50.0

4 1 65% 65.0 65.0 65.0 DAY 4 (FRI)3 1 75% 75.0 75.0 75.02 4 85% 85.0 85.0 85.0 reps sets % FULL Partial Raw

Bench Press 5 1 55% 55.0 55.0 55.0 Squat 5 1 50% 50.0 50.0 50.04 1 65% 65.0 65.0 65.0 4 1 60% 60.0 60.0 60.03 1 75% 75.0 75.0 75.0 3 2 70% 70.0 70.0 70.02 4 85% 85.0 85.0 85.0 2 2 80% 80.0 80.0 80.0

Dumbbell fly 10 5 1 3 90% 90.0 90.0 90.0Good Mornings 5 5 2 2 80% 80.0 80.0 80.0

Bench Press 5 1 50% 50.0 50.0 50.0

DAY 2 (TUES) 4 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0

reps sets % FULL Partial Raw 2 6 80% 80.0 80.0 80.0Dead on Box 3 1 55% 55.0 55.0 55.0 Floor Press 2 6

2 2 65% 65.0 65.0 65.0 Dumbbell fly 10 51 5 75% 75.0 75.0 75.0 Abs 8 3

Incline Bench 4 6

Floor Press 3 5 DAY 5 (SAT)Lat Pull Down 6 5Abs 8 4 reps sets % FULL Partial Raw

Deadlift 3 1 55% 55.0 55.0 55.0

DAY 3 (WED) 3 1 65% 65.0 65.0 65.03 2 75% 75.0 75.0 75.0

reps sets % FULL Partial Raw 2 5 85% 85.0 85.0 85.0Deadlifts 3 1 50% 50.0 50.0 50.0 Bench Press 4 1 55% 55.0 55.0 55.0

3 1 60% 60.0 60.0 60.0 4 1 65% 65.0 65.0 65.03 2 70% 70.0 70.0 70.0 4 5 75% 75.0 75.0 75.02 2 80% 80.0 80.0 80.0 Triceps 10 51 3 90% 90.0 90.0 90.0 Deadlift 4 1 50% 50.0 50.0 50.0

Bench Press 5 1 50% 50.0 50.0 50.0 4 4 60% 60.0 60.0 60.04 2 60% 60.0 60.0 60.0 Good Mornings 5 53 2 70% 70.0 70.0 70.03 5 80% 80.0 80.0 80.0

Dumbbell fly 10 5Rev Band DL 4 1 65% 65.0 65.0 65.0

4 2 75% 75.0 75.0 75.04 4 85% 85.0 85.0 85.0

Good Mornings 8 4

WEEK 3DAY 1 (MON)

reps sets % FULL Partial Raw 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 5 1 55% 55.0 55.0 55.0 Squat 100 100 100.0

4 1 65% 65.0 65.0 65.0 bench 100 100 100.03 2 75% 75.0 75.0 75.0 deadlift 100 100 100.0

2 5 85% 85.0 85.0 85.0 DO NOT TYPE HERE!!!!Bench Press 5 1 50% 50.0 50.0 50.0

4 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0

3 6 80% 80.0 80.0 80.0 DAY 4 (FRI)Squat 5 1 50% 50.0 50.0 50.0

4 1 60% 60.0 60.0 60.0 reps sets % FULL Partial Raw3 1 70% 70.0 70.0 70.0 Squat 5 1 50% 50.0 50.0 50.03 4 80% 80.0 80.0 80.0 5 1 60% 60.0 60.0 60.0

Dumbbell fly 10 5 5 1 70% 70.0 70.0 70.0Good Mornings 8 4 4 4 75% 75.0 75.0 75.0

Bench Press 5 1 50% 50.0 50.0 50.0

DAY 2 (TUES) 4 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0

reps sets % FULL Partial Raw 3 7 80% 80.0 80.0 80.0Dead on box 3 2 50% 50.0 50.0 50.0 Dumbbell fly 10 5

3 2 60% 60.0 60.0 60.0 Lat Pull Down 5 52 6 65% 65.0 65.0 65.0 Good Mornings 8 4

Bench Press 5 1 55% 55.0 55.0 55.0

4 2 65% 65.0 65.0 65.0 DAY 5 (SAT)3 4 75% 75.0 75.0 75.0

Floor Press 3 5 reps sets % FULL Partial RawSquat with Bands 4 5 Deadlift 3 1 50% 50.0 50.0 50.0Good Mornings 5 5 3 1 60% 60.0 60.0 60.0

3 2 70% 70.0 70.0 70.0

DAY 3 (WED) 3 2 80% 80.0 80.0 80.0reps sets % FULL Partial Raw 2 4 85% 85.0 85.0 85.0

Dead to knees 3 1 50% 50.0 50.0 50.0 Bench Press 5 1 55% 55.0 55.0 55.03 1 60% 60.0 60.0 60.0 5 2 65% 65.0 65.0 65.03 2 70% 70.0 70.0 70.0 4 5 75% 75.0 75.0 75.03 4 75% 75.0 75.0 75.0 Rev Band DL 4 1 60% 60.0 60.0 60.0

Bench Press 5 1 50% 50.0 50.0 50.0 7 1 70% 70.0 70.0 70.04 1 60% 60.0 60.0 60.0 4 2 80% 80.0 80.0 80.03 2 70% 70.0 70.0 70.0 4 4 90% 90.0 90.0 90.03 2 80% 80.0 80.0 80.0 Triceps 10 5

Deadlift 3 1 50% 50.0 50.0 50.0 Squats with Bands 4 53 1 60% 60.0 60.0 60.03 1 70% 70.0 70.0 70.03 5 80% 80.0 80.0 80.0

Incline Bench 4 5Good Mornings 5 5

WEEK 4DAY 1 (MON)

reps sets % FULL Partial RawSquat 5 1 55% 55.0 55.0 55.0

4 1 65% 65.0 65.0 65.0 0 Full gear Partial gear/Partial ROM Raw Maxes3 2 75% 75.0 75.0 75.0 Squat 100 100 100.02 4 85% 85.0 85.0 85.0 bench 100 100 100.0

Bench Press 5 1 50% 50.0 50.0 50.0 deadlift 100 100 100.0

4 1 60% 60.0 60.0 60.0 DO NOT TYPE HERE!!!!3 2 70% 70.0 70.0 70.03 6 80% 80.0 80.0 80.0

Dumbbell fly 10 5

Squat 5 1 50% 50.0 50.0 50.0 DAY 4 (FRI)4 2 60% 60.0 60.0 60.03 1 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw3 4 80% 80.0 80.0 80.0 Squat 5 1 50% 50.0 50.0 50.0

Good Mornings 8 5 4 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0

DAY 2 (TUES) 3 6 80% 80.0 80.0 80.0Bench Press 5 1 50% 50.0 50.0 50.0

reps sets % FULL Partial Raw 4 1 60% 60.0 60.0 60.0Dead on box 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.0

3 1 60% 60.0 60.0 60.0 3 2 80% 80.0 80.0 80.02 2 70% 70.0 70.0 70.0 2 3 85% 85.0 85.0 85.01 3 75% 75.0 75.0 75.0 3 3 80% 80.0 80.0 80.0

Floor Press 2 6 Dumbbell fly 10 5Lat Pull Down 5 5 Abs 8 4Abs 8 3

DAY 5 (SAT)DAY 3 (WED)

reps sets % FULL Partial Raw reps sets % FULL Partial RawDeadlift 3 1 50% 50.0 50.0 50.0 Dead to Knees 3 1 50% 50.0 50.0 50.0

3 1 60% 60.0 60.0 60.0 3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0 3 2 70% 70.0 70.0 70.03 2 80% 80.0 80.0 80.0 2 5 80% 80.0 80.0 80.02 4 85% 85.0 85.0 85.0 Floor Press 3 5

Bench Press 5 1 50% 50.0 50.0 50.0 Dumbell OHP 5 64 1 60% 60.0 60.0 60.0 Deadlift 4 1 50% 50.0 50.0 50.03 2 70% 70.0 70.0 70.0 4 1 60% 60.0 60.0 60.03 2 80% 80.0 80.0 80.0 4 4 65% 65.0 65.0 65.02 2 90% 90.0 90.0 90.0 Leg Press 4 5

Rev Band DL 3 1 65% 65.0 65.0 65.03 1 75% 75.0 75.0 75.03 2 85% 85.0 85.0 85.03 2 95% 95.0 95.0 95.02 2 105% 105.0 105.0 105.0

Good Mornings 2 2

WEEK 5DAY 1 (MON)

reps sets % FULL Partial RawSquat 5 1 55% 55.0 55.0 55.0

4 1 65% 65.0 65.0 65.03 2 75% 75.0 75.0 75.02 4 85% 85.0 85.0 85.0

Bench Press 5 1 50% 50.0 50.0 50.0 0 Full gear Partial gear/Partial ROM Raw Maxes4 1 60% 60.0 60.0 60.0 Squat 100 100 100.03 2 70% 70.0 70.0 70.0 bench 100 100 100.03 6 80% 80.0 80.0 80.0 deadlift 100 100 100.0

Dumbbell fly 10 5 DO NOT TYPE HERE!!!!Squat 5 1 50% 50.0 50.0 50.0 DAY 4 (FRI)

4 1 60% 60.0 60.0 60.03 1 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw2 4 80% 80.0 80.0 80.0 Bench Press 5 1 50% 50.0 50.0 50.0

Good Mornings 5 5 4 1 60% 60.0 60.0 60.0Abs 10 4 3 2 70% 70.0 70.0 70.0

3 5 80% 80.0 80.0 80.0

DAY 2 (TUES) Squat 5 1 50% 50.0 50.0 50.0reps sets % FULL Partial Raw 4 1 60% 60.0 60.0 60.0

Dead on box 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.03 2 60% 60.0 60.0 60.0 3 6 80% 80.0 80.0 80.02 5 70% 70.0 70.0 70.0 Bench Press 5 1 50% 50.0 50.0 50.0

Bench Press 3 1 55% 55.0 55.0 55.0 5 1 60% 60.0 60.0 60.03 2 65% 65.0 65.0 65.0 5 4 70% 70.0 70.0 70.03 5 75% 75.0 75.0 75.0 Dumbbell fly 10 5

Lat Pull Down 6 5 Leg Presses 10 5Good Mornings 8 4

DAY 3 (WED)reps sets % FULL Partial Raw

Deadlift 3 1 55% 55.0 55.0 55.0 DAY 5 (SAT)3 1 65% 65.0 65.0 65.03 2 75% 75.0 75.0 75.0 reps sets % FULL Partial Raw2 4 85% 85.0 85.0 85.0 Deadlift 3 1 50% 50.0 50.0 50.0

Bench Press 5 1 50% 50.0 50.0 50.0 3 1 60% 60.0 60.0 60.04 1 60% 60.0 60.0 60.0 3 2 70% 70.0 70.0 70.03 2 70% 70.0 70.0 70.0 2 6 80% 80.0 80.0 80.03 2 80% 80.0 80.0 80.0 Incline Bench 3 52 4 85% 85.0 85.0 85.0 Floor Press 2 5

Dumbbell fly 10 5 Triceps 10 5Rev Band DL 3 1 60% 60.0 60.0 60.0

3 1 70% 70.0 70.0 70.03 2 80% 80.0 80.0 80.03 2 90% 90.0 90.0 90.02 3 100% 100.0 100.0 100.0

Abs 8 4

WEEK 1 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 100

DAY 1 (MON) bench 100 100 100deadlift 100 100 100

reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!Squat 3 1 50% 50.0 50.0 50.0 DAY 4 (FRI)

3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0 reps sets % FULL Partial Raw2 2 80% 80.0 80.0 80.0 Squat 3 1 50% 50.0 50.0 50.01 3 90%-95% 90 - 95 90 - 95 90 - 95 3 1 60% 60.0 60.0 60.0

Bench Press 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.03 1 60% 60.0 60.0 60.0 2 6 80% 80.0 80.0 80.03 2 70% 70.0 70.0 70.0 Bench Press 3 1 55% 55.0 55.0 55.02 2 80% 80.0 80.0 80.0 3 1 65% 65.0 65.0 65.01 3 90%-95% 90 - 95 90 - 95 90 - 95 3 2 75% 75.0 75.0 75.0

Dumbbell fly 10 5 2 3 85% 85.0 85.0 85.0Triceps 8 5 3 2 80% 80.0 80.0 80.0Good morning (Standing) 8 4 Floor Press 3 5

Dumbbell fly 8 4

DAY 2 (TUES) Good morning (standing) 8 4REST!

DAY 5 (SAT)DAY 3 (WED)

reps sets % FULL Partial Rawreps sets % FULL Partial Raw Deads on blocks 3 1 50% 50.0 50.0 50.0

Deadlift 3 1 50% 50.0 50.0 50.0 3 2 60% 60.0 60.0 60.03 1 60% 60.0 60.0 60.0 2 4 70% 70.0 70.0 70.03 2 70% 70.0 70.0 70.0 Bench Press 3 1 50% 50.0 50.0 50.02 2 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.01 3 90%-95% 90 - 95 90 - 95 90 - 95 3 2 70% 70.0 70.0 70.0

Bench Press 3 1 50% 50.0 50.0 50.0 2 5 80% 80.0 80.0 80.03 1 60% 60.0 60.0 60.0 Dumbbell fly 8 43 1 70% 70.0 70.0 70.0 Deadlifts 3 1 50% 50.0 50.0 50.03 6 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0

Dead to Knees 3 1 65% 65 65 65 3 2 70% 70.0 70.0 70.03 2 75% 75 75 75 2 5 80% 80.0 80.0 80.03 4 85% 85 85 85 Abs 8 3

Abs 8 3

0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 100

WEEK 2 bench 100 100 100deadlift 100 100 100

DAY 1 (MON) DO NOT TYPE HERE!!!!DAY 4 (FRI)

reps sets % FULL Partial RawBench Press 3 1 55% 55.0 55.0 55.0 reps sets % FULL Partial Raw

3 1 65% 65.0 65.0 65.0 Bench Press 3 1 50% 50.0 50.0 50.03 2 75% 75.0 75.0 75.0 3 1 60% 60.0 60.0 60.02 4 85% 85.0 85.0 85.0 3 2 70% 70.0 70.0 70.0

Squat 3 1 55% 55.0 55.0 55.0 2 5 80% 80.0 80.0 80.03 1 65% 65.0 65.0 65.0 Squat 3 1 50% 50.0 50.0 50.03 2 75% 75.0 75.0 75.0 3 1 60% 60.0 60.0 60.02 3 85% 85.0 85.0 85.0 3 2 70% 70.0 70.0 70.03 2 80% 80.0 80.0 80.0 3 5 80% 80.0 80.0 80.0

Bench Press 3 1 50% 50 50 50 Bench Press 3 1 55% 55.0 55.0 55.03 1 60% 60 60 60 3 1 65% 65.0 65.0 65.03 1 70% 70 70 70 3 4 75% 75.0 75.0 75.03 4 80% 80 80 80 Dumbbell fly 8 4

Dumbbell fly 8 4 Good morning (standing) 5 4Good Mornings (sitting) 8 3

DAY 5 (SAT)DAY 2 (TUES)REST! reps sets % FULL Partial Raw

DAY 3 (WED) Deadlift 3 1 50% 50.0 50.0 50.03 1 60% 60.0 60.0 60.0

reps sets % FULL Partial Raw 3 2 70% 70.0 70.0 70.0Bench Press 3 1 50% 50.0 50.0 50.0 3 5 80% 80.0 80.0 80.0

3 1 60% 60.0 60.0 60.0 Incline Dumbell Press 3 53 2 70% 70.0 70.0 70.0 Floor Press 3 53 6 80% 80.0 80.0 80.0 Leg Press 4 4

Deadlifts 3 1 50% 50.0 50.0 50.0 Abs 8 33 2 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.03 3 80% 80.0 80.0 80.02 3 85% 85.0 85.0 85.03 2 80% 80.0 80.0 80.0

Floor Press 2 5Abs 8 3

0 Full gear Partial gear/Partial ROM Raw Maxes

Squat 100 100 100

WEEK 3 bench 100 100 100deadlift 100 100 100

DAY 1 (MON) DAY 4 (FRI) DO NOT TYPE HERE!!!!

reps sets % FULL Partial Raw reps sets % FULL Partial RawSquat 3 1 50% 50.0 50.0 50.0 Squat 3 1 50% 50.0 50.0 50.0

3 1 60% 60.0 60.0 60.0 3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.0 3 2 70% 70.0 70.0 70.02 2 80% 80.0 80.0 80.0 2 5 80% 80.0 80.0 80.01 3 85% 85.0 85.0 85.0 Bench Press 3 1 50% 50.0 50.0 50.02 2 80% 80.0 80.0 80.0 3 1 60% 60.0 60.0 60.0

Bench Press 3 1 50% 50.0 50.0 50.0 3 2 70% 70.0 70.0 70.03 1 60% 60.0 60.0 60.0 2 5 80% 80.0 80.0 80.03 2 70% 70.0 70.0 70.0 Dumbbell fly 10 53 6 80% 80.0 80.0 80.0 Good Mornings (standing) 4 4

Dumbbell fly 8 4

Leg Press 4 4 DAY 5 (SAT)Good morning (sitting) 8 3

reps sets % FULL Partial Raw

DAY 2 (TUES) Deadlift 3 1 50% 50.0 50.0 50.0REST 3 1 60% 60.0 60.0 60.0

DAY 3 (WED) 3 2 70% 70.0 70.0 70.02 5 80% 80.0 80.0 80.0

reps sets % FULL Partial Raw Bench Press 3 1 55% 55.0 55.0 55.0Bench Press 3 1 50% 50.0 50.0 50.0 3 1 65% 65.0 65.0 65.0

3 1 60% 60.0 60.0 60.0 3 4 75% 75.0 75.0 75.03 2 70% 70.0 70.0 70.0 Rev Band DL 4 1 60% 60.0 60.0 60.03 2 80% 80.0 80.0 80.0 4 1 70% 70.0 70.0 70.02 2 85% 85.0 85.0 85.0 4 2 80% 80.0 80.0 80.03 3 80% 80.0 80.0 80.0 4 4 90% 90.0 90.0 90.0

Deadlifts 3 1 50% 50.0 50.0 50.0 Good mornings (sitting) 6 43 1 60% 60.0 60.0 60.0 Abs 8 33 2 70% 70.0 70.0 70.02 2 80% 80.0 80.0 80.01 3 85% 85.0 85.0 85.02 3 80% 80.0 80.0 80.0

Floor Press 2 4Abs 8 3

WEEK 4 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 100

DAY 1 (MON) bench 100 100 100deadlift 100 100 100

reps sets % FULL Partial Raw DO NOT TYPE HERE!!!!Squat 3 1 50% 50.0 50.0 50.0

3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.02 5 80% 80.0 80.0 80.0

Bench Press 3 1 50% 50.0 50.0 50.0

3 1 60% 60.0 60.0 60.0 DAY 4 (FRI)3 2 70% 70.0 70.0 70.03 5 80% 80.0 80.0 80.0 reps sets % FULL Partial Raw

Dumbbell fly 6 3 Squat 3 1 50% 50.0 50.0 50.0Good Mornings 4 4 3 1 60% 60.0 60.0 60.0

3 2 70% 70.0 70.0 70.0

DAY 2 (TUES) 2 5 75% 75.0 75.0 75.0REST Bench Press 3 1 50% 50.0 50.0 50.0

3 1 60% 60.0 60.0 60.0

DAY 3 (WED) 3 2 70% 70.0 70.0 70.02 2 75% 75.0 75.0 75.0

reps sets % FULL Partial Raw 1 3 80% 80.0 80.0 80.0Bench Press 3 1 50% 50.0 50.0 50.0 Good Mornings (standing) 6 3

3 1 60% 60.0 60.0 60.0

3 2 70% 70.0 70.0 70.0 DAY 5 (SAT)2 5 80% 80.0 80.0 80.0 REST

Dumbbell fly 8 4Deadlifts 3 1 50% 50.0 50.0 50.0

3 1 60% 60.0 60.0 60.03 2 70% 70.0 70.0 70.02 4 75% 75.0 75.0 75.0

Abs 8 3

WEEK 5

DAY 1 (MON) 0 Full gear Partial gear/Partial ROM Raw MaxesSquat 100 100 100

reps sets % FULL Partial Raw bench 100 100 100Bench Press 3 1 50% 50.0 50.0 50.0 deadlift 100 100 100

3 1 60% 60.0 60.0 60.0 DO NOT TYPE HERE!!!!2 2 70% 70.0 70.0 70.01 3 75% 75.0 75.0 75.0

Deadlifts 3 1 50% 50.0 50.0 50.0 DAY 4 (FRI)3 2 60% 60.0 60.0 60.0 REST

2 4 70% 70.0 70.0 70.0 DAY 5 (SAT)Good Mornings 5 3 CONTEST!!!!

DAY 2 (TUES)REST

DAY 3 (WED)

reps sets % FULL Partial RawSquat 3 1 50% 50.0 50.0 50.0

3 2 60% 60.0 60.0 60.02 3 70% 70.0 70.0 70.0

Bench Press 3 1 50% 50.0 50.0 50.03 2 60% 60.0 60.0 60.02 3 70% 70.0 70.0 70.0