Enter your maxes here:

Squat 125
Bench 105
Deadlift 145
Volume Calculations

These graphs show you volume vs intensity

Adaptation

Peparatory Period (4 day #1)

84

82

80

Avg Wt
Lifts

78
NL
76

74
1 2 3 4

Week

4 Day Prep Squat Bench Dead NL Avg Wt. Squat

1 52 105 61 218 79 57.9%
2 59 108 32 199 77 61.1%
3 71 139 75 285 81 66.1%
4 74 135 65 274 82 65.5%
Total 256 487 233 976 80 63.1%

Accumulation

Peparatory Period (4 day #2)

400 88

350
86
300
Avg Wt

84
Lifts

250
NL
82
200

150 80
1 2 3 4 5 6

Week
 400 88

350
86
300

Avg Wt
84

Lifts
250
NL
82
200

150 80
1 2 3 4 5 6

Week

4 Day Prep2 Squat Bench Dead NL Avg Wt. Squat

1 81 127 59 267 85 68.9%
2 76 115 48 239 84 72.1%
3 121 135 59 315 83 68.3%
4 69 103 63 235 87 72.5%
5 117 152 90 359 83 67.7%
6 69 103 63 235 87 72.5%
Total 533 735 382 1650 85 69.9%

Transmutation

Peparatory Period (4 day #3)

86

84

Avg Wt
82
Lifts

NL
80

78
1 2 3 4 5

Week

4 Day Prep3 Squat Bench Dead NL Avg Wt. Squat

1 67 74 35 176 85 69.7%
2 84 121 64 269 81 67.8%
3 98 163 65 326 81 67.0%
4 77 128 54 259 84 68.6%
5 94 168 72 334 84 71.9%
Total 420 654 290 1364 83 69.0%

Realization
 Competition Period (4 day comp)
90

85

80

Avg Wt
Lifts

75

70NL

65
1 2 3 4 5

Week

4 Day Comp Squat Bench Dead NL Avg Wt. Squat

1 40 85 38 163 84 69.4%
2 30 47 29 106 83 68.8%
3 31 56 47 134 87 70.3%
4 30 44 10 84 78 67.2%
5 8 25 12 45 74 60.0%
Total 139 257 136 532 83 68.5%
 These graphs show the type of loading

Squat (4 day #1)

35
30
25
20 50-
Lifts

15 59
10 60-
69
5
70-
0
79
1 2 3 4

Week

Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month
68.0% 66.9% 50-59 18 21 21 23 83
68.3% 66.4% 60-69 6 4 7 7 24
66.7% 69.6% 70-79 20 6 14 6 46
69.8% 69.7% 80-89 0 20 25 32 77
68.2% 68.5% 90+ 0 0 0 0 0
NL 44 51 67 68 230
Avg. Int. 57.9% 61.1% 66.1% 65.5% 63.1%

Squat (4 day #2)

100

80
50-
60 59
Lifts

40 60-
69
20
70-
0 79
1 2 3 4 5 6

Week
 80
50-
60 59

Lifts
40 60-
69
20
70-
0 79
1 2 3 4 5 6

Week

Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
70.4% 74.8% 50-59 10 13 14 10 14 15
72.4% 66.0% 60-69 9 11 13 8 13 13
69.1% 70.0% 70-79 42 9 74 6 90 30
74.0% 69.0% 80-89 20 43 20 45 0 45
67.7% 69.2% 90+ 0 0 0 0 0 0
74.0% 69.0% NL 81 76 121 69 117 103
70.9% 69.7% Avg. Int. 68.9% 72.1% 68.3% 72.5% 67.7% 72.5%

Squat (4 day #3)

70
60
50
50-59
40
60-69
Lifts

30
70-79
20
10 80-89

0 90+
1 2 3 4 5

Week

Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Cycle
68.5% 74.6% 50-59 13 15 10 10 13 61
67.9% 65.7% 60-69 11 13 60 9 11 104
69.6% 66.5% 70-79 25 34 3 42 30 134
70.4% 73.5% 80-89 18 17 25 16 40 116
67.3% 72.6% 90+ 0 5 0 0 0 5
68.7% 70.1% NL 67 84 98 77 94 420
Avg. Int. 69.7% 67.8% 67.0% 68.6% 71.9% 69.0%

Squat (4 day comp)

20

15
50-
 Squat (4 day comp)
20

15
50-
59
10

Lifts
60-
5 69
70-
0 79
1 2 3 4 5

Week

Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Month
70.1% 70.7% 50-59 8 6 6 6 3 3
68.2% 68.8% 60-69 7 6 6 6 2
70.6% 69.5% 70-79 6 12 7 10 3
67.4% 64.0% 80-89 19 2 12 8 0
63.4% 62.5% 90+ 0 4 0 0 0
68.8% 68.6% NL 40 30 31 30 8 3
Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%
 Bench (4 day #1) Deadlif
70 40
60
50 30
50-
40 59
20
Lifts

Lifts
30 60-
20 69 10
10 70-
0 79 0
1 2 3 4 1

Week

Bench Deadlift
% Week 1 Week 2 Week 3 Week 4 Month %
50-59 15 12 21 19 67 50-59
60-69 16 45 52 44 157 60-69
70-79 62 21 45 20 148 70-79
80-89 12 27 18 46 103 80-89
90+ 0 3 3 6 12 90+
NL 105 108 139 135 487 NL
Avg. Int. 68.0% 68.3% 66.7% 69.8% 68.2% Avg. Int.

) Bench (4 day #2) De

140 60
120 50
50- 100 50- 40
59 80 59
30
Lifts

Lifts

60- 60 60-
69 20
40 69
70- 20 70- 10
79 0 79 0
5 6 1 2 3 4 5 6 1 2

Week
 120 50
50- 100 50- 40
59 80 59
30

Lifts

Lifts
60- 60 60-
69 20
40 69
70- 20 70- 10
79 0 79 0
5 6 1 2 3 4 5 6 1 2

Week

Bench Deadlift
Cycle % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle %
76 50-59 17 18 21 16 35 19 126 50-59
67 60-69 18 15 19 14 28 17 111 60-69
251 70-79 52 25 57 12 36 117 299 70-79
173 80-89 40 51 38 54 53 25 261 80-89
0 90+ 0 6 0 7 0 0 13 90+
567 NL 127 115 135 103 152 178 810 NL
69.9% Avg. Int. 70.4% 72.4% 69.1% 74.0% 67.7% 74.0% 70.9% Avg. Int.

Bench (4 day #3) Dead

120 50
100 40
50-59 80 50-
30
60-69 59
60
Lifts

Lifts
60- 20
70-79 40
69
80-89 20 10
70-
90+ 0 79 0
5 1 2 3 4 5 1

Week

Bench Deadlift
% Week 1 Week 2 Week 3 Week 4 Week 5 Cycle %
50-59 15 20 28 19 24 106 50-59
60-69 12 17 27 18 22 96 60-69
70-79 25 77 34 61 102 299 70-79
80-89 22 2 74 24 20 142 80-89
90+ 0 5 0 6 0 11 90+
NL 74 121 163 128 168 654 NL
Avg. Int. 68.5% 67.9% 69.6% 70.4% 67.3% 68.7% Avg. Int.

Bench (4 day comp) Deadli

50 20

40
15
50- 50-
 Bench (4 day comp) Deadli
50 20

40
15
50- 50-
59 30 59
10
Lifts

Lifts
60- 20 60-
69 69 5
10
70- 70-
79 0 79 0
5 1 2 3 4 5 1

Week

Bench Deadlift
% Week 1 Week 2 Week 3 Week 4 Week 5 Month %
50-59 18 9 9 9 6 0 50-59
60-69 15 9 9 9 6 0 60-69
70-79 12 23 9 15 13 0 70-79
80-89 40 2 29 11 0 0 80-89
90+ 0 4 0 0 0 0 90+
NL 85 47 56 44 25 0 NL
Avg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8% Avg. Int.
 These graphs show the focus of the loa

Deadlift (4 day #1) Lift Distribution

40 60%
50%
30

% Total Lifts
50- 40%
59
20 30%
Lifts

60-
20%
10 69
70- 10%
0 79 0%
1 2 3 4 1 2

Week Wee

Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 1

12 6 9 9 36 Squat 21.0%
17 6 13 12 48 Bench 50.0%
26 20 37 29 112 Deadlift 29.0%
6 0 16 9 31
0 0 0 6 6
61 32 75 65 233
66.9% 66.4% 69.6% 69.7% 68.5%

Deadlift (4 day #2) Lift Distrib

60 60%
50 50%
% Total Lifts

40 50- 40%
59
30 30%
Lifts

60-
20 20%
69
10 70- 10%
0 79 0%
1 2 3 4 5 6 1 2

Week
 50 50%

% Total Lifts
40 50- 40%
59
Lifts
30 30%
60-
20 20%
69
10 70- 10%
0 79 0%
1 2 3 4 5 6 1 2

Week

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle % of Lifts Week 1

3 9 6 9 14 13 54 Squat 30.3%
9 9 7 12 14 19 70 Bench 47.6%
14 30 27 17 50 33 171 Deadlift 22.1%
33 0 16 17 12 25 103
0 0 0 0 0 0 0
59 48 56 55 90 90 398
74.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%

Deadlift (4 day #3) Lift Distributio

50 60%

40 50%

% Total Lifts
50- 40%
30 59
30%
Lifts

20 60-
20%
69
10 10%
70-
0 79 0%
1 2 3 4 5 1 2

Week

Week 1 Week 2 Week 3 Week 4 Week 5 Cycle % of Lifts Week 1

3 8 11 7 9 38 Squat 38.1%
6 11 11 10 12 50 Bench 42.0%
14 22 43 9 29 117 Deadlift 19.9%
6 18 0 22 15 61
6 5 0 6 7 24
35 64 65 54 72 290
74.6% 65.7% 66.5% 73.5% 72.6% 70.1%

Deadlift (4 day comp) Lift Distributio

20 60%
50%
15
ts

50- 40%
 Deadlift (4 day comp) Lift Distributio
20 60%
50%
15

% Total Lifts
50- 40%
59
10 30%
Lifts

60-
20%
5 69
70- 10%
0 79 0%
1 2 3 4 5 1 2

Week

Week 1 Week 2 Week 3 Week 4 Week 5 Month % of Lifts Week 1

6 6 9 2 3 0 Squat 24.5%
9 6 9 2 3 0 Bench 52.1%
10 11 15 6 6 0 Deadlift 23.3%
10 2 14 0 0 0
3 4 0 0 0 0
38 29 47 10 12 0
70.7% 68.8% 69.5% 64.0% 62.5% 68.6%
aphs show the focus of the loading

t Distribution (4 day #1)

60%
50%
40%
30%
Squat
20% Deadlif
10% t
Bench
0%
1 2 3 4

Week

Week 2 Week 3 Week 4 Month

26.7% 23.8% 25.4% 24.2%
56.5% 49.5% 50.4% 51.3%
16.8% 26.7% 24.3% 24.5%

Lift Distribution (4 day #2)

60%
50%
40%
30% Squat
Deadli
20% ft
10% Bench
0%
1 2 3 4 5 6

Week
50%
40%
30% Squat
Deadli
20% ft
10% Bench
0%
1 2 3 4 5 6

Week

Week 2 Week 3 Week 4 Week 5 Week 6 Cycle

31.8% 38.8% 30.4% 32.6% 27.8% 31.9%
48.1% 43.3% 45.4% 42.3% 48.0% 45.6%
20.1% 17.9% 24.2% 25.1% 24.3% 22.4%

Lift Distribution (4 day #3)

60%
50%
40%
30% Squat
Deadli
20% ft
10% Bench
0%
1 2 3 4 5

Week

Week 2 Week 3 Week 4 Week 5 Cycle

31.2% 30.1% 29.7% 28.1% 30.8%
45.0% 50.0% 49.4% 50.3% 47.9%
23.8% 19.9% 20.8% 21.6% 21.3%

ift Distribution (4 day comp)

60%
50%
40%
ift Distribution (4 day comp)
60%
50%
40%
30% Squat
Deadlif
20% t
10% Bench
0%
1 2 3 4 5

Week

Week 2 Week 3 Week 4 Week 5 Month

28.3% 23.1% 35.7% 17.8% 100.0%
44.3% 41.8% 52.4% 55.6% 0.0%
27.4% 35.1% 11.9% 26.7% 0.0%
 Sheiko
Preparatory Period for Class 1 & CMS

week 1
1 day (Monday) % reps sets weight
1 Front squat 30% 4 1 38
Front squat 40% 4 1 50
Front squat 50% 4 3 63
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 75% 2 4 79
3 Squat 55% 3 1 69
Squat 65% 3 1 81
Squat 75% 2 4 94
4 Chest muscles 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift to knees w/2s pause 50% 3 1 73
Deadlift to knees w/2s pause 60% 3 1 87
Deadlift to knees w/2s pause 70% 3 4 102
2 Bench press 50% 5 1 53
Bench press 60% 5 1 63
Bench press 70% 3 1 74
Bench press 70% 5 1 74
Bench press 70% 7 1 74
Bench press 70% 4 1 74
Bench press 70% 6 1 74
Bench press 70% 8 1 74
3 Deadlift w/pause 5-7cm above knees 55% 3 1 80
Deadlift w/pause 5-7cm above knees 65% 3 1 94
Deadlift w/pause 5-7cm above knees 75% 2 4 109
4 Lat muscles 10 5
5 Good morning 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 75% 3 4 79
2 Squat w/pause at half squat position o 50% 3 1 63
Squat w/pause at half squat position o 60% 3 1 75
Squat w/pause at half squat position o 70% 3 4 88
3 Board bench press 60% 3 1 63
Board bench press 70% 3 1 74
Board bench press 80% 3 2 84
Board bench press 85% 2 3 89
4 Chest muscles 10 5
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 73
Deficit deadlift 60% 2 4 87
2 Incline Bench press 3 5
3 Deadlift off boxes, bar is 5-7cm below 55% 3 1 80
Deadlift off boxes, bar is 5-7cm below 65% 3 1 94
Deadlift off boxes, bar is 5-7cm below 75% 3 2 109
Deadlift off boxes, bar is 5-7cm below 85% 2 3 123
4 Dip (with weights) 8 5
5 Leg press (80-90% of squat 1RM) 8 5
6 Reverse hyperextension 8 4

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 75% 3 1 94
Squat 80% 4 5 100
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 4 5 84
3 French press lying 10 5
4 Chest muscles 10 5
5 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Bench press w/chains plus 8-10 kg to ea50% 3 1 53
Bench press w/chains plus 8-10 kg to ea60% 3 1 63
Bench press w/chains plus 8-10 kg to ea70% 3 5 74
2 Deadlift w/pause 5-7cm below knees 50% 3 1 73
Deadlift w/pause 5-7cm below knees 60% 3 1 87
Deadlift w/pause 5-7cm below knees 70% 3 1 102
Deadlift w/pause 5-7cm below knees 75% 2 5 109
3 Delts 10 5
4 Leg extension (1 sec pause every rep 8 4
at the top)
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Front squat 30% 4 1 38
Front squat 40% 4 1 50
Front squat 50% 4 4 63
2 Board bench press 60% 3 1 63
Board bench press 70% 3 1 74
Board bench press 80% 3 1 84
Board bench press 85% 2 2 89
Board bench press 90% 1 3 95
3 Dips (with weights) 10 5
4 Lat muscles 10 5
5 Good morning 5 5

6 day (Saturday) % reps sets weight

1 Bench press narrow grip 50% 4 1 53
Bench press narrow grip 60% 3 1 63
Bench press narrow grip 65% 8 4 68
2 Deadlift w/chains, 8-10kg each side plu 50% 3 1 73
Deadlift w/chains, 8-10kg each side plu 60% 3 1 87
Deadlift w/chains, 8-10kg each side plu 70% 2 2 102
Deadlift w/chains, 8-10kg each side plu 75% 1 3 109
3 Dumbbells press 10 5
4 Leg press 8 5
5 Reverse hyperextension 8 4

week 3
1 day (Monday) % reps sets weight
1 Front squat 40% 4 1 50
Front squat 50% 4 1 63
Front squat 55% 3 3 69
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 2 2 84
Bench press 85% 1 2 89
Bench press 80% 4 2 84
3 Squat w/pause at half squat position o 50% 3 1 63
Squat w/pause at half squat position o 60% 3 1 75
Squat w/pause at half squat position o 70% 3 1 88
Squat w/pause at half squat position o 75% 2 4 94
4 Lat muscles 10 5
5 Goodmorning 5 4

3 day (Wednesday) % reps sets weight

1 Deadlift to knees with 2 sec pause 50% 3 1 73
Deadlift to knees with 2 sec pause 60% 3 1 87
Deadlift to knees with 2 sec pause 70% 3 1 102
Deadlift to knees with 2 sec pause 75% 2 4 109
2 Bench press 50% 5 1 53
Bench press 60% 5 1 63
Bench press 70% 5 1 74
Bench press 70% 8 1 74
Bench press 70% 5 1 74
Bench press 70% 8 1 74
Bench press 70% 5 1 74
Bench press 70% 8 1 74
3 Deadlift off boxes, bar is 5-7cm below 60% 4 1 87
Deadlift off boxes, bar is 5-7cm below 70% 4 1 102
Deadlift off boxes, bar is 5-7cm below 80% 4 4 116
4 Chest muscles 10 5
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Board bench press 55% 3 1 58
Board bench press 65% 3 1 68
Board bench press 75% 3 1 79
Board bench press 85% 2 2 89
Board bench press 90% 1 3 95
2 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 5 100
3 Bench press w/chains plus 8-10 kg to ea50% 4 1 53
Bench press w/chains plus 8-10 kg to ea60% 4 1 63
Bench press w/chains plus 8-10 kg to ea65% 4 4 68
4 Lat muscles 10 5
5 Goodmorning seated 4 4

6 day (Saturday) % reps sets weight

1 Deadlift w/pause 5-7cm above knees 50% 3 1 73
Deadlift w/pause 5-7cm above knees 60% 3 1 87
Deadlift w/pause 5-7cm above knees 70% 3 1 102
Deadlift w/pause 5-7cm above knees 75% 2 4 109
2 Bench press with middle grip 50% 4 1 53
Bench press with middle grip 60% 4 1 63
Bench press with middle grip 65% 4 4 68
3 Deadlift w/ chains 50% 3 1 73
Deadlift w/ chains 60% 3 1 87
Deadlift w/ chains 70% 3 1 102
Deadlift w/ chains 75% 2 4 109
4 Triceps 12 5
5 Reverse hyperextension 8 4

week 4
1 day (Monday) % reps sets weight
1 Front squat 40% 3 1 50
Front squat 45% 3 1 56
Front squat 50% 3 2 63
Front squat 55% 3 3 69
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 3 2 84
Bench press 85% 2 3 89
Bench press 80% 4 2 84
3 Squat 50% 3 1 63
Squat 60% 3 1 75
Squat 70% 3 1 88
Squat 80% 3 4 100
4 Dip 10 5
5 Lat muscles 10 5
6 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 73
Deficit deadlift 60% 3 1 87
Deficit deadlift 70% 2 4 102
2 Board bench press 60% 3 1 63
Board bench press 70% 3 1 74
Board bench press 80% 3 1 84
Board bench press 85% 3 1 89
Board bench press 90% 2 2 95
Board bench press 95% 1 2 100
3 Deadlift off boxes, 5-7cm below knees 60% 3 1 87
Deadlift off boxes, 5-7cm below knees 70% 3 1 102
Deadlift off boxes, 5-7cm below knees 80% 3 2 116
Deadlift off boxes, 5-7cm below knees 90% 2 2 131
Deadlift off boxes, 5-7cm below knees 95% 1 2 138
4 Chest muscles 10 5
5 French press 10 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 4 84
2 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 4 100
3 Bench press w/chains plus 8-10 kg to ea50% 3 1 53
Bench press w/chains plus 8-10 kg to ea60% 3 1 63
Bench press w/chains plus 8-10 kg to ea70% 3 1 74
Bench press w/chains plus 8-10 kg to ea75% 2 4 79
4 Delts 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deadlift w/pause 5-7cm below knees 50% 3 1 73
Deadlift w/pause 5-7cm below knees 60% 3 1 87
Deadlift w/pause 5-7cm below knees 70% 3 1 102
Deadlift w/pause 5-7cm below knees 75% 2 2 109
Deadlift w/pause 5-7cm below knees 80% 1 3 116
2 Bench press 50% 6 1 53
Bench press 60% 6 1 63
Bench press 65% 6 4 68
3 Deadlift w/chains 50% 3 1 73
Deadlift w/chains 60% 3 1 87
Deadlift w/chains 70% 3 1 102
Deadlift w/chains 75% 2 4 109
4 Leg press 8 5
5 Reverse hyperextension 8 4
 Sheiko
Preparatory Period for Class 1 & CMS

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 4 84
2 Squat 50% 5 1 63
Squat 60% 5 1 75
Squat 70% 5 1 88
Squat 70% 8 1 88
Squat 70% 5 1 88
Squat 70% 8 1 88
Squat 70% 5 1 88
Squat 70% 8 1 88
3 Bench press w/board 60% 3 1 63
Bench press w/board 70% 3 1 74
Bench press w/board 80% 3 2 84
Bench press w/board 85% 2 3 89
4 Chest Muscles 10 5
5 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 73
Deficit deadlift 60% 3 1 87
Deficit deadlift 70% 2 4 102
2 Bench press with chains 50% 3 1 53
Bench press with chains 60% 3 1 63
Bench press with chains 70% 3 1 74
Bench press with chains 75% 2 4 79
3 Deadlift off boxes, bar is at 5 60% 3 1 87
Deadlift off boxes, bar is at 5 70% 3 1 102
Deadlift off boxes, bar is at 5 80% 3 2 116
Deadlift off boxes, bar is at 5 85% 3 3 123
4 Lat Muscles 10 5
5 Dips 10 5
6 Goodmorning 5 5

5 day (Friday) % reps sets weight

1 Bench press 55% 5 1 58
Bench press 65% 4 1 68
Bench press 75% 3 1 79
Bench press 85% 2 4 89
2 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 4 100
3 Bench press 50% 4 1 53
Bench press 60% 4 1 63
Bench press 70% 8 4 74
4 Chest Muscles 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deadlift off boxes, bar is at 5 60% 3 1 87
Deadlift off boxes, bar is at 5 70% 3 1 102
Deadlift off boxes, bar is at 5 80% 3 2 116
Deadlift off boxes, bar is at 5 85% 3 4 123
2 Incline Shoulder Press 10 5
3 Delts 10 5
4 Lat Muscles 10 5
5 Hyperextension 8 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 4 84
2 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 4 100
3 Bench press w/chains 50% 3 1 53
Bench press w/chains 60% 3 1 63
Bench press w/chains 70% 3 1 74
Bench press w/chains 75% 2 4 79
4 Chest Muscles 10 5
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift to knees 50% 3 1 73
Deadlift to knees 60% 3 1 87
Deadlift to knees 70% 2 4 102
2 Bench press w/board 55% 5 1 58
Bench press w/board 65% 4 1 68
Bench press w/board 75% 4 2 79
Bench press w/board 85% 3 2 89
Bench press w/board 90% 2 3 95
3 Deadlift w/chains 50% 3 1 73
Deadlift w/chains 60% 3 1 87
Deadlift w/chains 70% 3 1 102
Deadlift w/chains 75% 2 4 109
4 Triceps 12 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 69
Squat 65% 4 1 81
Squat 75% 3 1 94
Squat 85% 2 4 106
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 5 84
3 Squat 50% 3 1 63
Squat 60% 3 1 75
Squat 70% 3 1 88
Squat 80% 5 3 100
4 Chest Muscle 10 5
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight

1 Deadlift w/ 2 pauses, 5-7cm a 50% 3 1 73
Deadlift w/ 2 pauses, 5-7cm a 60% 3 1 87
Deadlift w/ 2 pauses, 5-7cm a 70% 3 1 102
Deadlift w/ 2 pauses, 5-7cm a 75% 2 4 109
2 Incline shoulder press 10 5
3 Dips 10 5
4 Lat Muscles 10 5

week 3
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 58
Bench press 65% 4 1 68
Bench press 75% 3 1 79
Bench press 85% 2 4 89
2 Squat 50% 5 1 63
Squat 60% 5 1 75
Squat 70% 5 1 88
Squat 70% 8 1 88
Squat 70% 5 1 88
Squat 70% 8 1 88
Squat 70% 5 1 88
Squat 70% 8 1 88
3 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 80% 5 4 84
4 Chest Muscles 10 4
5 Good Morning 5 5

3 day (Wednesday) % reps sets weight

1 Deficit Deadlift 50% 3 1 73
Deficit Deadlift 60% 3 1 87
Deficit Deadlift 70% 2 4 102
2 Bench press 50% 6 1 53
Bench press 60% 5 1 63
Bench press 70% 4 1 74
Bench press 75% 3 1 79
Bench press 80% 5 2 84
3 Deadlift from boxes bar is 5cm 60% 4 1 87
Deadlift from boxes bar is 5cm 70% 4 1 102
Deadlift from boxes bar is 5cm 80% 4 4 116
4 Triceps 12 5
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 4 100
2 Bench press w/chains 50% 4 1 53
Bench press w/chains 60% 4 1 63
Bench press w/chains 70% 4 5 74
3 Squat 50% 4 1 63
Squat 60% 4 1 75
Squat 70% 8 4 88
4 Lat Muscles 10 5
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight

1 1 + 1/2 (x2) Deadlift 50% 3 1 73
60% 3 1 87
3 + 1/2 (x2) Deadlift 70% 3 1 102
4 + 1/2 (x2) Deadlift 75% 3 4 109
2 Close Grip Bench Press 50% 3 1 53
Close Grip Bench Press 60% 3 1 63
Close Grip Bench Press 70% 6 4 74
3 Delts 12 5
4 Triceps 12 5
5 Reverse Hyperextension 8 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 5 100
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 5 84
3 Chest Muscles 10 5
4 Dips 10 5
5 Good Morning 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift w/pause 5-7cm above 50% 3 1 73
Deadlift w/pause 5-7cm above 60% 3 1 87
Deadlift w/pause 5-7cm above 70% 3 1 102
Deadlift w/pause 5-7cm above 80% 2 4 116
2 Bench press w/board 55% 3 1 58
Bench press w/board 65% 3 1 68
Bench press w/board 75% 3 1 79
Bench press w/board 85% 3 2 89
Bench press w/board 90% 2 2 95
Bench press w/board 95% 1 3 100
3 Deadlift up to knees 50% 3 1 73
Deadlift up to knees 60% 3 1 87
Deadlift up to knees 70% 3 1 102
Deadlift up to knees 75% 2 4 109
4 Triceps 12 5
5 Lat Muscles 10 5
6 Abs 8 4

5 day (Friday) % reps sets weight

1 Bench press 55% 5 1 58
Bench press 65% 4 1 68
Bench press 75% 3 1 79
Bench press 85% 2 4 89
2 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 4 100
3 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 80% 5 3 84
4 Chest Muscles 10 5
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight

1 Deficit Deadlift 50% 3 1 73
Deficit Deadlift 60% 3 1 87
Deficit Deadlift 70% 2 4 102
2 Incline Shoulder Press 10 5
3 Deadlift off boxes bar is 5cm 60% 3 1 87
Deadlift off boxes bar is 5cm 70% 3 1 102
Deadlift off boxes bar is 5cm 80% 3 1 116
Deadlift off boxes bar is 5cm 85% 2 3 123
5 Lat Muscles 10 5
6 Leg Press 8 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 4 84
2 Squat 50% 5 1 63
Squat 60% 5 1 75
Squat 70% 5 1 88
Squat 70% 8 1 88
Squat 70% 5 1 88
Squat 70% 8 1 88
Squat 70% 5 1 88
Squat 70% 8 1 88
3 Bench press 50% 4 1 53
Bench press 60% 4 1 63
Bench press 70% 4 4 74
4 Chest Muscles 10 5
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 73
Deadlift up to knees 60% 4 1 87
Deadlift up to knees 70% 4 4 102
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 5 84
3 Deadlift off boxes, bar is 5cm 55% 3 1 80
Deadlift off boxes, bar is 5cm 65% 3 1 94
Deadlift off boxes, bar is 5cm 75% 3 1 109
Deadlift off boxes, bar is 5cm 85% 3 4 123
4 Triceps 12 5
5 Hyperextension 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 75% 7 4 94
2 Bench press 50% 6 1 53
Bench press 60% 5 1 63
Bench press 70% 4 1 74
Bench press 75% 3 1 79
Bench press 80% 2 2 84
Bench press 85% 1 2 89
Bench press 80% 2 1 84
Bench press 75% 3 1 79
Bench press 70% 4 1 74
Bench press 65% 5 1 68
Bench press 60% 6 1 63
Bench press 55% 7 1 58
Bench press 50% 8 1 53
3 Squat 50% 4 1 63
Squat 60% 4 1 75
Squat 70% 5 4 88
4 Chest Muscles 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deadlift w/pause 5cm above k 50% 3 1 73
Deadlift w/pause 5cm above k 60% 3 1 87
Deadlift w/pause 5cm above k 70% 3 1 102
Deadlift w/pause 5cm above k 75% 2 4 109
2 DB Bench press 8 5
3 Deadlift w/chains off boxes, b 50% 4 1 73
Deadlift w/chains off boxes, b 60% 4 1 87
Deadlift w/chains off boxes, b 70% 4 1 102
Deadlift w/chains off boxes, b 75% 4 4 109
4 Lat Muscles 10 5
5 Hyperextension 8 4

week 6
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 5 100
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 5 84
3 Chest Muscles 10 5
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deficit Deadlift 50% 4 1 73
Deficit Deadlift 60% 4 1 87
Deficit Deadlift 65% 3 2 94
2 Bench press 50% 5 1 53
Bench press 60% 5 1 63
Bench press 70% 5 1 74
Bench press 70% 8 1 74
Bench press 70% 5 1 74
Bench press 70% 8 1 74
Bench press 70% 5 1 74
Bench press 70% 8 1 74
Bench press 70% 5 1 74
3 Deadlift 50% 3 1 73
Deadlift 60% 3 1 87
Deadlift 70% 3 1 102
Deadlift 80% 5 5 116
4 Delts 10 5
5 Lat Muscles 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 4 100
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 75% 7 5 79
3 Squat 50% 5 1 63
Squat 60% 5 1 75
Squat 70% 6 4 88
4 Chest Muscles 10 5
5 Abs 8 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 73
Deadlift up to knees 60% 3 1 87
Deadlift up to knees 70% 3 1 102
Deadlift up to knees 75% 3 4 109
2 Bench press 50% 4 1 53
Bench press 60% 4 1 63
Bench press 70% 8 4 74
3 Deadlift w/chains 50% 3 1 73
Deadlift w/chains 60% 3 1 87
Deadlift w/chains 70% 3 1 102
Deadlift w/chains 75% 3 4 109
4 Dip 10 5
5 Lat Muscles 10 5
6 Hyperextension 8 4
 Sheiko
Preparatory Period for Class 1 & CMS

week 1
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 69
Squat 65% 4 1 81
Squat 75% 3 1 94
Squat 85% 2 3 106
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 3 4 84
4 Squat 50% 3 1 63
Squat 60% 3 1 75
Squat 70% 3 1 88
Squat 80% 3 4 100
3 Chest Muscles 6 4
5 Goodmorning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 2 2 84
Bench press 85% 1 2 89
Bench press 80% 2 2 84
2 Deadlift off boxes, bar is 5cm belo 65% 3 1 94
Deadlift off boxes, bar is 5cm belo 75% 3 1 109
Deadlift off boxes, bar is 5cm belo 85% 3 2 123
Deadlift off boxes, bar is 5cm belo 90% 2 3 131
3 Triceps 6 5
4 Lat Muscles 6 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 75% 4 4 94
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 75% 4 4 79
3 Chest Muscles 6 5
4 Dips 5 5
5 Goodmorning 5 5

6 day (Saturday) % reps sets weight

1 Incline shoulder press 3 5
2 Deadlift w/pause 5cm above knees 50% 3 1 73
Deadlift w/pause 5cm above knees 60% 3 1 87
Deadlift w/pause 5cm above knees 70% 3 1 102
Deadlift w/pause 5cm above knees 75% 2 4 109
2 Lat Muscles 6 4
4 Hyperextension 8 4

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 2 1 100
Squat 90% 1 1 113
Squat 95% 1 1 119
Squat 100%-105% 1 2-3 125-131.25
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 75% 2 3 79
3 Chest Muscles 5 3
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 2 1 84
Bench press 90% 1 1 95
Bench press 95% 1 1 100
Bench press 100%-105% 1 2-3 #VALORE!
2 Deadlift 50% 5 1 53
Deadlift 60% 4 1 63
Deadlift 70% 3 1 74
Deadlift 80% 2 1 84
Deadlift 90% 1 1 95
Deadlift 95% 1 1 100
Deadlift 100%-105% 1 2-3 #VALORE!
3 Delts 6 4
4 Lat Muscles 6 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 3 100
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 75% 6 5 79
4 Squat 50% 5 1 63
Squat 60% 5 1 75
Squat 70% 7 4 88
3 Chest Muscles 8 5
5 Abs 8 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 73
Deadlift up to knees 60% 3 1 87
Deadlift up to knees 70% 3 1 102
Deadlift up to knees 75% 3 4 109
2 Bench Press 50% 5 1 53
Bench Press 60% 5 1 63
Bench Press 70% 8 4 74
3 Deadlift off boxes, bar is 5cm belo 60% 4 1 87
Deadlift off boxes, bar is 5cm belo 70% 4 1 102
Deadlift off boxes, bar is 5cm belo 80% 4 4 116
4 Dips 4 5
5 Lat Muscles 6 5
6 Hyperextension 8 4

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 4 84
2 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 5 100
3 Bench press w/board 60% 4 1 63
Bench press w/board 70% 4 1 74
Bench press w/board 80% 4 4 84
4 Chest Muscles 6 4
5 Goodmorning 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees w/pause 50% 4 1 73
Deadlift up to knees w/pause 60% 4 1 87
Deadlift up to knees w/pause 70% 4 4 102
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 3 2 84
Bench press 85% 2 2 89
Bench press 80% 3 1 84
Bench press 70% 5 1 74
Bench press 60% 7 1 63
Bench press 50% 9 1 53
3 1(x2) + 1/2 (x2) Deadlift, alternating 50% 4 1 73
1(x2) + 1/2 (x2) Deadlift, alternating 60% 4 1 87
1(x2) + 1/2 (x2) Deadlift, alternating 70% 4 1 102
1 + 1/2 (x2) Deadlift, alternating 75% 3 4 109
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 63
Squat 60% 5 1 75
Squat 65% 10 1 81
Squat 65% 7 1 81
Squat 65% 10 1 81
Squat 65% 7 1 81
Squat 65% 10 1 81
Squat 65% 7 1 81
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 5 84
3 Dips 4 5
4 Chest Muscles 6 4
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight

1 Deadlift w/pause 5-7cm above kne 50% 3 1 73
Deadlift w/pause 5-7cm above kne 60% 3 1 87
Deadlift w/pause 5-7cm above kne 70% 3 1 102
Deadlift w/pause 5-7cm above kne 75% 2 4 109
2 Bench press w/chains 50% 4 1 53
Bench press w/chains 60% 4 1 63
Bench press w/chains 70% 4 4 74
3 Goodmorning 5 5
4 Leg Press 6 5

week 4
1 day (Monday) % reps sets weight
1 Bench press w/board 55% 3 1 58
Bench press w/board 65% 3 1 68
Bench press w/board 75% 3 1 79
Bench press w/board 85% 3 2 89
Bench press w/board 90% 2 3 95
2 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 3 2 100
Squat 85% 2 2 106
Squat 80% 3 2 100
3 Decline Bench Press 50% 4 1 53
Decline Bench Press 60% 4 1 63
Decline Bench Press 70% 4 5 74
4 Chest Muscles 6 4
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift w/pause 5-7cm below kne 50% 3 1 73
Deadlift w/pause 5-7cm below kne 60% 3 1 87
Deadlift w/pause 5-7cm below kne 70% 3 1 102
Deadlift w/pause 5-7cm below kne 80% 2 4 116
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 3 2 84
Bench press 85% 2 3 89
Bench press 80% 3 2 84
3 Deadlift off boxes, bar is 5cm belo 65% 3 1 94
Deadlift off boxes, bar is 5cm belo 75% 3 1 109
Deadlift off boxes, bar is 5cm belo 85% 3 2 123
Deadlift off boxes, bar is 5cm belo 95% 2 3 138
4 Lat Muscles 6 5
5 Goodmorning 5 5

5 day (Friday) % reps sets weight

1 Bench press w/chains 50% 3 1 53
Bench press w/chains 60% 3 1 63
Bench press w/chains 70% 3 1 74
Bench press w/chains 75% 3 4 79
2 Squat 50% 5 1 63
Squat 60% 5 1 75
Squat 70% 5 1 88
Squat 70% 8 1 88
Squat 70% 5 1 88
Squat 70% 8 1 88
Squat 70% 5 1 88
Squat 70% 8 1 88
3 Bench press w/board 50% 4 1 53
Bench press w/board 60% 4 1 63
Bench press w/board 70% 4 1 74
Bench press w/board 75% 4 4 79
4 Chest Muscles 6 5
5 Dips 5 5

6 day (Saturday) % reps sets weight

1 1(x2) + 1/2 (x2) Deadlift, alternating 50% 4 1 73
1(x2) + 1/2 (x2) Deadlift, alternating 60% 4 1 87
1 + 1/2 (x2) Deadlift 70% 3 1 102
1 + 1/2 Deadlift 80% 2 4 116
2 Incline shoulder press 3 5
3 Lat Muscles 6 5
4 Hyperextension 8 4

week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 5 4 84
2 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 4 100
3 Bench press 50% 4 1 53
Bench press 60% 4 1 63
Bench press 70% 8 4 74
4 Chest Muscles 6 4
5 Goodmorning 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 73
Deficit deadlift 60% 3 1 87
Deficit deadlift 65% 3 1 94
Deficit deadlift 70% 2 4 102
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 75% 2 4 79
3 Deadlift from boxes, bar is 5cm be 70% 3 1 102
Deadlift from boxes, bar is 5cm be 80% 3 1 116
Deadlift from boxes, bar is 5cm be 90% 2 2 131
Deadlift from boxes, bar is 5cm be 95% 1 3 138
4 Triceps 6 5
5 Goodmorning 5 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 5 4 100
2 Bench press 50% 6 1 53
Bench press 60% 6 1 63
Bench press 70% 8 5 74
4 Squat 55% 3 1 69
Squat 65% 3 1 81
Squat 75% 6 4 94
3 Chest Muscles 6 5
5 Lat Muscles 6 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees w/pause 50% 3 1 73
Deadlift up to knees w/pause 60% 3 1 87
Deadlift up to knees w/pause 70% 3 1 102
Deadlift up to knees w/pause 75% 3 4 109
2 Close Grip Bench Press 50% 4 1 53
Close Grip Bench Press 60% 4 1 63
Close Grip Bench Press 70% 4 4 74
3 Deadlift off boxes, bar is 5cm belo 55% 3 1 80
Deadlift off boxes, bar is 5cm belo 65% 3 1 94
Deadlift off boxes, bar is 5cm belo 75% 3 1 109
Deadlift off boxes, bar is 5cm belo 85% 3 4 123
4 Dips 5 5
5 Triceps 6 5
 Sheiko
Competition Period for Class 1 & CMS

week 1
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 58
Bench press 65% 4 1 68
Bench press 75% 3 1 79
Bench press 85% 2 3 89
2 Squat 50% 5 1 63
Squat 60% 4 1 75
Squat 70% 3 1 88
Squat 80% 3 4 100
3 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 2 4 84
4 Chest Muscles 8 4
5 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deficit Deadlift 50% 3 1 73
Deficit Deadlift 60% 3 1 87
Deficit Deadlift 70% 2 2 102
2 Bench press 50% 5 1 53
Bench press 60% 4 1 63
Bench press 70% 3 1 74
Bench press 80% 3 4 84
3 Deadlift of boxes, 60% 3 1 87
Deadlift of boxes, 70% 3 1 102
Deadlift of boxes, 80% 2 2 116
Deadlift of boxes, 90% 1 3 131
4 Lat Muscles 6 4
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 63
Squat 60% 3 1 75
Squat 70% 3 1 88
Squat 80% 2 2 100
Squat 85% 1 3 106
2 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 80% 2 2 84
Bench press 85% 2 3 89
Bench press 80% 2 2 84
3 Chest Muscles 6 4
4 Triceps 6 4
5 Goodmorning 5 4

6 day (Saturday) % reps sets weight

1 Incline Shoulder press 3 5
2 Deadlift off boxes 55% 3 1 80
Deadlift off boxes 65% 3 1 94
Deadlift off boxes 75% 3 1 109
Deadlift off boxes 85% 2 3 123
3 Delts 6 4
4 Lat Muscles 6 4
5 Reverse Hyperextension 8 4

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 63
Squat 60% 3 1 75
Squat 70% 3 1 88
Squat 75% 2 3 94
2 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 75% 2 3 79
3 Chest Muscles 6 4
4 Hyperextension 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 80% 2 1 84
Bench press 90% 1 1 95
Bench press 95% 1 1 100
Bench press 100% 1 1-2 105
2 Deadlift 50% 3 1 73
Deadlift 60% 3 1 87
Deadlift 70% 2 1 102
Deadlift 80% 2 1 116
Deadlift 90% 1 1 131
Deadlift 95% 1 1 138
Deadlift 100% 1 1-2 145
3 Triceps 6 4
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 63
Squat 60% 3 1 75
Squat 70% 3 1 88
Squat 80% 2 1 100
Squat 90% 1 1 113
Squat 95% 1 1 119
Squat 100% 1 1-2 125
2 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 75% 2 4 79
3 Chest Muscles 6 4
4 Goodmorning 4 4

6 day (Saturday) % reps sets weight

1 DB Bench Press 5 5
2 Deadlift up to kne 50% 3 1 73
Deadlift up to kne 60% 3 1 87
Deadlift up to kne 70% 3 1 102
Deadlift up to kne 75% 2 3 109
3 Lat Muscles 6 4
4 Dips 4 4

week 3
1 day (Monday) % reps sets weight
1 Squat 55% 3 1 69
Squat 65% 3 1 81
Squat 75% 2 2 94
Squat 85% 1 4 106
2 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 80% 3 4 84
3 Chest Muscles 6 4
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to kne 50% 3 1 73
Deadlift up to kne 60% 3 1 87
Deadlift up to kne 70% 3 1 102
Deadlift up to kne 75% 2 3 109
2 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 80% 2 2 84
Bench press 85% 1 3 89
3 Deadlift 50% 3 1 73
Deadlift 60% 3 1 87
Deadlift 70% 3 1 102
Deadlift 80% 2 4 116
4 Lat Muscles 6 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 63
Squat 60% 3 1 75
Squat 70% 3 1 88
Squat 80% 2 4 100
2 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 80% 2 5 84
3 Delts 6 4
4 Triceps 6 4
5 Goodmorning 4 4

6 day (Saturday) % reps sets weight

1 Incline Shoulder Press 3 5
2 Deadlift off boxes 55% 3 1 80
Deadlift off boxes 65% 3 1 94
Deadlift off boxes 75% 3 1 109
Deadlift off boxes 85% 2 3 123
3 Lat Muscles 6 4
4 Reverse Hyperextension 8 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 63
Squat 60% 3 1 75
Squat 70% 3 1 88
Squat 80% 2 4 100
2 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 80% 2 2 84
Bench press 85% 1 3 89
3 Chest Muscles 6 4
4 Goodmorning 4 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 80% 2 2 84
2 Deadlift 50% 2 1 73
Deadlift 60% 2 1 87
Deadlift 70% 2 3 102
3 Lat Muscles 6 3
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 63
Squat 60% 3 1 75
Squat 70% 2 2 88
Squat 75% 1 3 94
2 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 3 1 74
Bench press 75% 2 3 79
3 Hyperextension 6 3

6 day (Saturday)
Rest

week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 2 2 74
Bench press 75% 1 3 79
2 Deadlift 50% 3 1 73
Deadlift 60% 3 1 87
Deadlift 70% 2 3 102
3 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 63
Squat 60% 2 1 75
Squat 70% 1 3 88
2 Bench press 50% 3 1 53
Bench press 60% 3 1 63
Bench press 70% 2 3 74

5-6-7 day
Competition