Enter your maxes here:

Squat 100
Bench 100
Deadlift 100
Volume Calculations

These graphs show you volume vs intensity

Adaptation

Peparatory Period (4 day #1)

300 69
280 68
260
240 67

Avg Wt
220 66
Lifs

200 NL
65
180 Avg Wt.
160 64
140 63
1 2 3 4
Week

4 Day Prep Squat Bench Dead NL Avg Wt. Squat

1 52 105 61 218 65 57.9%
2 59 108 32 199 66 61.1%
3 71 139 75 285 67 66.1%
4 74 135 65 274 69 65.5%
Total 256 487 233 976 67 63.1%

Accumulation

Peparatory Period (4 day #2)

400 73
72
350
71
300 70
Avg Wt

69
Lifs

250 68 NL
67 Avg Wt.
200
66
150 65
1 2 3 4 5 6
Week
 72
350
71
300 70

Avg Wt
69

Lifs
250 68 NL
67 Avg Wt.
200
66
150 65
1 2 3 4 5 6
Week

4 Day Prep2 Squat Bench Dead NL Avg Wt. Squat

1 81 127 59 267 71 68.9%
2 76 115 48 239 71 72.1%
3 121 135 59 315 69 68.3%
4 69 103 63 235 72 72.5%
5 117 152 90 359 68 67.7%
6 69 103 63 235 72 72.5%
Total 533 735 382 1650 70 69.9%

Transmutation

Peparatory Period (4 day #3)

350 71
330 71
310
70
290
270 70
Avg Wt

250 69
Lifs

230 69 NL
210 Avg Wt.
68
190
170 68
150 67
1 2 3 4 5
Week

4 Day Prep3 Squat Bench Dead NL Avg Wt. Squat

1 67 74 35 176 70 69.7%
2 84 121 64 269 69 68.5%
3 98 163 65 326 68 67.0%
4 77 128 54 259 70 68.6%
5 94 168 72 334 70 71.9%
Total 420 654 290 1364 69 69.1%

Realization
 Competition Period (4 day comp)
180 72
160 70
140
68
120
100 66

Avg Wt
Lifs

80 64
60 NL
62
40 Avg Wt.
20 60
0 58
1 2 3 4 5
Week

4 Day Comp Squat Bench Dead NL Avg Wt. Squat

1 40 85 38 163 70 69.4%
2 30 47 29 106 69 68.8%
3 31 56 47 134 70 70.3%
4 30 44 10 84 67 67.2%
5 8 25 12 45 63 60.0%
Total 139 257 136 532 69 68.5%
 These graphs show the type of loading

Squat (4 day #1)

35
30
25
20 50-59
Lifs

15 60-69
10 70-79
5 80-89
0 90+
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
90
80
70
50-59
60
50 60-69
Lifs

40
70-79
30
20 80-89
10 90+
0
1 2 3 4 5 6
Week
 80
70
50-59
60
50 60-69

Lifs
40
70-79
30
20 80-89
10 90+
0
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
Lifs

30
70-79
20
80-89
10
90+
0
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
68.1% 71.6% 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% 71.4% NL 67 84 98 77 94 420
Avg. Int. 69.7% 68.5% 67.0% 68.6% 71.9% 69.1%

Squat (4 day comp)

20
18
16
14
50-59
12
 Squat (4 day comp)
20
18
16
14
50-59
12
10 60-69

Lifs
8
70-79
6
4 80-89
2 90+
0
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 35
50 30
50-
59 25
40
60- 20
Lifs

Lifs
30 69 15
20 70-
79 10
10 80- 5
0 89 0
1 2 3 4 1 2
Week Wee

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) D

140 60
120 50
100
50-59 50-59 40
80
60-69 60-69 30
Lifs

Lifs

60
70-79 70-79 20
40
80-89 80-89
20 10
90+ 90+
0 0
6 1 2 3 4 5 6 1 2
Week
 100
50-59 50-59 40
80
60-69 60-69 30

Lifs

Lifs
60
70-79 70-79 20
40
80-89 80-89
20 10
90+ 90+
0 0
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
45
100 40
80 50- 35
50-59
59 30
60-69 60 60- 25
Lifs

Lifs
69 20
70-79 40 70- 15
80-89 79 10
20
90+ 80- 5
0 89 0
1 2 3 4 5 1 2
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% 68.1% 69.6% 70.4% 67.3% 68.7% Avg. Int.

Bench (4 day comp) Deadli

45 16
40 14
35 12
30 50-59 10
 Bench (4 day comp) Deadli
45 16
40 14
35 12
30 50-59 10
25
60-69 8
Lifs

Lifs
20
15 70-79 6
10 80-89 4
5 2
90+
0 0
1 2 3 4 5 1 2
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 load

Deadlif (4 day #1) Lif Distribution (4

40 60%
35 50%
30
50-59 40%
25

% Total Lifs
20 60-69 30%
Lifs

15 70-79 20%
10 80-89 10%
5
90+
0 0%
1 2 3 4 1 2 3
Week Week

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%

Deadlif (4 day #2) Lif Distribu

60 60%
50 50%
40 50- 40%
59
% Total Lifs

30 60- 30%
Lifs

69
20 70- 20%
79 10%
10
80-
0 89 0%
1 2 3 4 5 6 1 2 3
Week Wee
 40 50- 40%
59

% Total Lifs
30 60- 30%
Lifs
69
20 70- 20%
79 10%
10
80-
0 89 0%
1 2 3 4 5 6 1 2 3
Week Wee

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%

Deadlif (4 day #3) Lif Distribution

50 60%
45
40 50%
35 50- 40%
30 59

% Total Lifs
25 60- 30%
Lifs

20 69
15 70- 20%
10 79 10%
5 80-
0 89 0%
1 2 3 4 5 1 2 3
Week 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% 71.6% 66.5% 73.5% 72.6% 71.4%

Deadlif (4 day comp) Lif Distribution

16 60%
14 50%
12
50- 40%
10
s
 Deadlif (4 day comp) Lif Distribution
16 60%
14 50%
12
50- 40%
10 59

% Total Lifs
8 60- 30%
Lifs

6 69
70- 20%
4 79 10%
2 80-
0 89 0%
1 2 3 4 5 1 2 3
Week 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%
raphs show the focus of the loading

Lif Distribution (4 day #1)

0%
0%
0%
0%
Squat
0% Deadli
f
0%
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%

Lif Distribution (4 day #2)

60%
50%
40%
30% Squat
Deadli
20% f
10% Bench

0%
1 2 3 4 5 6
Week
40%
30% Squat
Deadli
20% f
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%

Lif Distribution (4 day #3)

60%
50%
40%
30% Squat
Deadli
20% f
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%

Lif Distribution (4 day comp)

60%
50%
40%
 Lif Distribution (4 day comp)
60%
50%
40%
30% Squat
Deadli
20% f
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 30
Front squat 40% 4 1 40
Front squat 50% 4 3 50
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
3 Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 2 4 75
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 50
Deadlift to knees w/2s pause 60% 3 1 60
Deadlift to knees w/2s pause 70% 3 4 70
2 Bench press 50% 5 1 50
Bench press 60% 5 1 60
Bench press 70% 3 1 70
Bench press 70% 5 1 70
Bench press 70% 7 1 70
Bench press 70% 4 1 70
Bench press 70% 6 1 70
Bench press 70% 8 1 70
3 Deadlift w/pause 5-7cm above knees 55% 3 1 55
Deadlift w/pause 5-7cm above knees 65% 3 1 65
Deadlift w/pause 5-7cm above knees 75% 2 4 75
4 Lat muscles 10 5
5 Good morning 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 3 4 75
2 Squat w/pause at half squat position 50% 3 1 50
Squat w/pause at half squat position 60% 3 1 60
Squat w/pause at half squat position 70% 3 4 70
3 Board bench press 60% 3 1 60
Board bench press 70% 3 1 70
Board bench press 80% 3 2 80
Board bench press 85% 2 3 85
4 Chest muscles 10 5
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 2 4 60
2 Incline Bench press 3 5
3 Deadlift off boxes, bar is 5-7cm belo 55% 3 1 55
Deadlift off boxes, bar is 5-7cm belo 65% 3 1 65
Deadlift off boxes, bar is 5-7cm belo 75% 3 2 75
Deadlift off boxes, bar is 5-7cm belo 85% 2 3 85
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 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 75% 3 1 75
Squat 80% 4 5 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 4 5 80
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 e50% 3 1 50
Bench press w/chains plus 8-10 kg to e60% 3 1 60
Bench press w/chains plus 8-10 kg to e70% 3 5 70
2 Deadlift w/pause 5-7cm below knees 50% 3 1 50
Deadlift w/pause 5-7cm below knees 60% 3 1 60
Deadlift w/pause 5-7cm below knees 70% 3 1 70
Deadlift w/pause 5-7cm below knees 75% 2 5 75
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 30
Front squat 40% 4 1 40
Front squat 50% 4 4 50
2 Board bench press 60% 3 1 60
Board bench press 70% 3 1 70
Board bench press 80% 3 1 80
Board bench press 85% 2 2 85
Board bench press 90% 1 3 90
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 50
Bench press narrow grip 60% 3 1 60
Bench press narrow grip 65% 8 4 65
2 Deadlift w/chains, 8-10kg each side pl 50% 3 1 50
Deadlift w/chains, 8-10kg each side pl 60% 3 1 60
Deadlift w/chains, 8-10kg each side pl 70% 2 2 70
Deadlift w/chains, 8-10kg each side pl 75% 1 3 75
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 40
Front squat 50% 4 1 50
Front squat 55% 3 3 55
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 2 85
Bench press 80% 4 2 80
3 Squat w/pause at half squat position 50% 3 1 50
Squat w/pause at half squat position 60% 3 1 60
Squat w/pause at half squat position 70% 3 1 70
Squat w/pause at half squat position 75% 2 4 75
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 50
Deadlift to knees with 2 sec pause 60% 3 1 60
Deadlift to knees with 2 sec pause 70% 3 1 70
Deadlift to knees with 2 sec pause 75% 2 4 75
2 Bench press 50% 5 1 50
Bench press 60% 5 1 60
Bench press 70% 5 1 70
Bench press 70% 8 1 70
Bench press 70% 5 1 70
Bench press 70% 8 1 70
Bench press 70% 5 1 70
Bench press 70% 8 1 70
3 Deadlift off boxes, bar is 5-7cm belo 60% 4 1 60
Deadlift off boxes, bar is 5-7cm belo 70% 4 1 70
Deadlift off boxes, bar is 5-7cm belo 80% 4 4 80
4 Chest muscles 10 5
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Board bench press 55% 3 1 55
Board bench press 65% 3 1 65
Board bench press 75% 3 1 75
Board bench press 85% 2 2 85
Board bench press 90% 1 3 90
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
3 Bench press w/chains plus 8-10 kg to e50% 4 1 50
Bench press w/chains plus 8-10 kg to e60% 4 1 60
Bench press w/chains plus 8-10 kg to e65% 4 4 65
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 50
Deadlift w/pause 5-7cm above knees 60% 3 1 60
Deadlift w/pause 5-7cm above knees 70% 3 1 70
Deadlift w/pause 5-7cm above knees 75% 2 4 75
2 Bench press with middle grip 50% 4 1 50
Bench press with middle grip 60% 4 1 60
Bench press with middle grip 65% 4 4 65
3 Deadlift w/ chains 50% 3 1 50
Deadlift w/ chains 60% 3 1 60
Deadlift w/ chains 70% 3 1 70
Deadlift w/ chains 75% 2 4 75
4 Triceps 12 5
5 Reverse hyperextension 8 4

week 4
1 day (Monday) % reps sets weight
1 Front squat 40% 3 1 40
Front squat 45% 3 1 45
Front squat 50% 3 2 50
Front squat 55% 3 3 55
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 2 80
Bench press 85% 2 3 85
Bench press 80% 4 2 80
3 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
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 50
Deficit deadlift 60% 3 1 60
Deficit deadlift 70% 2 4 70
2 Board bench press 60% 3 1 60
Board bench press 70% 3 1 70
Board bench press 80% 3 1 80
Board bench press 85% 3 1 85
Board bench press 90% 2 2 90
Board bench press 95% 1 2 95
3 Deadlift off boxes, 5-7cm below knee 60% 3 1 60
Deadlift off boxes, 5-7cm below knee 70% 3 1 70
Deadlift off boxes, 5-7cm below knee 80% 3 2 80
Deadlift off boxes, 5-7cm below knee 90% 2 2 90
Deadlift off boxes, 5-7cm below knee 95% 1 2 95
4 Chest muscles 10 5
5 French press 10 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press w/chains plus 8-10 kg to e50% 3 1 50
Bench press w/chains plus 8-10 kg to e60% 3 1 60
Bench press w/chains plus 8-10 kg to e70% 3 1 70
Bench press w/chains plus 8-10 kg to e75% 2 4 75
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 50
Deadlift w/pause 5-7cm below knees 60% 3 1 60
Deadlift w/pause 5-7cm below knees 70% 3 1 70
Deadlift w/pause 5-7cm below knees 75% 2 2 75
Deadlift w/pause 5-7cm below knees 80% 1 3 80
2 Bench press 50% 6 1 50
Bench press 60% 6 1 60
Bench press 65% 6 4 65
3 Deadlift w/chains 50% 3 1 50
Deadlift w/chains 60% 3 1 60
Deadlift w/chains 70% 3 1 70
Deadlift w/chains 75% 2 4 75
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 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
3 Bench press w/board 60% 3 1 60
Bench press w/board 70% 3 1 70
Bench press w/board 80% 3 2 80
Bench press w/board 85% 2 3 85
4 Chest Muscles 10 5
5 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60
Deficit deadlift 70% 2 4 70
2 Bench press with chains 50% 3 1 50
Bench press with chains 60% 3 1 60
Bench press with chains 70% 3 1 70
Bench press with chains 75% 2 4 75
3 Deadlift off boxes, bar is at 60% 3 1 60
Deadlift off boxes, bar is at 70% 3 1 70
Deadlift off boxes, bar is at 80% 3 2 80
Deadlift off boxes, bar is at 85% 3 3 85
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 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 8 4 70
4 Chest Muscles 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deadlift off boxes, bar is at 60% 3 1 60
Deadlift off boxes, bar is at 70% 3 1 70
Deadlift off boxes, bar is at 80% 3 2 80
Deadlift off boxes, bar is at 85% 3 4 85
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 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press w/chains 50% 3 1 50
Bench press w/chains 60% 3 1 60
Bench press w/chains 70% 3 1 70
Bench press w/chains 75% 2 4 75
4 Chest Muscles 10 5
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift to knees 50% 3 1 50
Deadlift to knees 60% 3 1 60
Deadlift to knees 70% 2 4 70
2 Bench press w/board 55% 5 1 55
Bench press w/board 65% 4 1 65
Bench press w/board 75% 4 2 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 3 90
3 Deadlift w/chains 50% 3 1 50
Deadlift w/chains 60% 3 1 60
Deadlift w/chains 70% 3 1 70
Deadlift w/chains 75% 2 4 75
4 Triceps 12 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 55
Squat 65% 4 1 65
Squat 75% 3 1 75
Squat 85% 2 4 85
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 5 3 80
4 Chest Muscle 10 5
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight

1 Deadlift w/ 2 pauses, 5-7cm 50% 3 1 50
Deadlift w/ 2 pauses, 5-7cm 60% 3 1 60
Deadlift w/ 2 pauses, 5-7cm 70% 3 1 70
Deadlift w/ 2 pauses, 5-7cm 75% 2 4 75
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 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
2 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
3 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
4 Chest Muscles 10 4
5 Good Morning 5 5

3 day (Wednesday) % reps sets weight

1 Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60
Deficit Deadlift 70% 2 4 70
2 Bench press 50% 6 1 50
Bench press 60% 5 1 60
Bench press 70% 4 1 70
Bench press 75% 3 1 75
Bench press 80% 5 2 80
3 Deadlift from boxes bar is 5c 60% 4 1 60
Deadlift from boxes bar is 5c 70% 4 1 70
Deadlift from boxes bar is 5c 80% 4 4 80
4 Triceps 12 5
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
2 Bench press w/chains 50% 4 1 50
Bench press w/chains 60% 4 1 60
Bench press w/chains 70% 4 5 70
3 Squat 50% 4 1 50
Squat 60% 4 1 60
Squat 70% 8 4 70
4 Lat Muscles 10 5
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight

1 1 + 1/2 (x2) Deadlift 50% 3 1 50
60% 3 1 60
3 + 1/2 (x2) Deadlift 70% 3 1 70
4 + 1/2 (x2) Deadlift 75% 3 4 75
2 Close Grip Bench Press 50% 3 1 50
Close Grip Bench Press 60% 3 1 60
Close Grip Bench Press 70% 6 4 70
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 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
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 50
Deadlift w/pause 5-7cm above 60% 3 1 60
Deadlift w/pause 5-7cm above 70% 3 1 70
Deadlift w/pause 5-7cm above 80% 2 4 80
2 Bench press w/board 55% 3 1 55
Bench press w/board 65% 3 1 65
Bench press w/board 75% 3 1 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 2 90
Bench press w/board 95% 1 3 95
3 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 2 4 75
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 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 5 3 80
4 Chest Muscles 10 5
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight

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

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

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
Deadlift up to knees 60% 4 1 60
Deadlift up to knees 70% 4 4 70
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Deadlift off boxes, bar is 5cm 55% 3 1 55
Deadlift off boxes, bar is 5cm 65% 3 1 65
Deadlift off boxes, bar is 5cm 75% 3 1 75
Deadlift off boxes, bar is 5cm 85% 3 4 85
4 Triceps 12 5
5 Hyperextension 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 75% 7 4 75
2 Bench press 50% 6 1 50
Bench press 60% 5 1 60
Bench press 70% 4 1 70
Bench press 75% 3 1 75
Bench press 80% 2 2 80
Bench press 85% 1 2 85
Bench press 80% 2 1 80
Bench press 75% 3 1 75
Bench press 70% 4 1 70
Bench press 65% 5 1 65
Bench press 60% 6 1 60
Bench press 55% 7 1 55
Bench press 50% 8 1 50
3 Squat 50% 4 1 50
Squat 60% 4 1 60
Squat 70% 5 4 70
4 Chest Muscles 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

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

week 6
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Chest Muscles 10 5
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deficit Deadlift 50% 4 1 50
Deficit Deadlift 60% 4 1 60
Deficit Deadlift 65% 3 2 65
2 Bench press 50% 5 1 50
Bench press 60% 5 1 60
Bench press 70% 5 1 70
Bench press 70% 8 1 70
Bench press 70% 5 1 70
Bench press 70% 8 1 70
Bench press 70% 5 1 70
Bench press 70% 8 1 70
Bench press 70% 5 1 70
3 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 3 1 70
Deadlift 80% 5 5 80
4 Delts 10 5
5 Lat Muscles 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 7 5 75
3 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 6 4 70
4 Chest Muscles 10 5
5 Abs 8 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 3 4 75
2 Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 8 4 70
3 Deadlift w/chains 50% 3 1 50
Deadlift w/chains 60% 3 1 60
Deadlift w/chains 70% 3 1 70
Deadlift w/chains 75% 3 4 75
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 55
Squat 65% 4 1 65
Squat 75% 3 1 75
Squat 85% 2 3 85
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
4 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
3 Chest Muscles 6 4
5 Goodmorning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 2 85
Bench press 80% 2 2 80
2 Deadlift off boxes, bar is 5cm bel 65% 3 1 65
Deadlift off boxes, bar is 5cm bel 75% 3 1 75
Deadlift off boxes, bar is 5cm bel 85% 3 2 85
Deadlift off boxes, bar is 5cm bel 90% 2 3 90
3 Triceps 6 5
4 Lat Muscles 6 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 75% 4 4 75
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 4 4 75
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 knee 50% 3 1 50
Deadlift w/pause 5cm above knee 60% 3 1 60
Deadlift w/pause 5cm above knee 70% 3 1 70
Deadlift w/pause 5cm above knee 75% 2 4 75
2 Lat Muscles 6 4
4 Hyperextension 8 4

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 1 80
Squat 90% 1 1 90
Squat 95% 1 1 95
Squat 100%-105% 1 2-3 100-105
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Chest Muscles 5 3
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 1 80
Bench press 90% 1 1 90
Bench press 95% 1 1 95
Bench press 100%-105% 1 2-3 100-105
2 Deadlift 50% 5 1 50
Deadlift 60% 4 1 60
Deadlift 70% 3 1 70
Deadlift 80% 2 1 80
Deadlift 90% 1 1 90
Deadlift 95% 1 1 95
Deadlift 100%-105% 1 2-3 100-105
3 Delts 6 4
4 Lat Muscles 6 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 3 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 6 5 75
4 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 7 4 70
3 Chest Muscles 8 5
5 Abs 8 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60
Deadlift up to knees 70% 3 1 70
Deadlift up to knees 75% 3 4 75
2 Bench Press 50% 5 1 50
Bench Press 60% 5 1 60
Bench Press 70% 8 4 70
3 Deadlift off boxes, bar is 5cm bel 60% 4 1 60
Deadlift off boxes, bar is 5cm bel 70% 4 1 70
Deadlift off boxes, bar is 5cm bel 80% 4 4 80
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 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
3 Bench press w/board 60% 4 1 60
Bench press w/board 70% 4 1 70
Bench press w/board 80% 4 4 80
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 50
Deadlift up to knees w/pause 60% 4 1 60
Deadlift up to knees w/pause 70% 4 4 70
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 2 80
Bench press 85% 2 2 85
Bench press 80% 3 1 80
Bench press 70% 5 1 70
Bench press 60% 7 1 60
Bench press 50% 9 1 50
3 1(x2) + 1/2 (x2) Deadlift, alternatin 50% 4 1 50
1(x2) + 1/2 (x2) Deadlift, alternatin 60% 4 1 60
1(x2) + 1/2 (x2) Deadlift, alternatin 70% 4 1 70
1 + 1/2 (x2) Deadlift, alternating 75% 3 4 75
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 65% 10 1 65
Squat 65% 7 1 65
Squat 65% 10 1 65
Squat 65% 7 1 65
Squat 65% 10 1 65
Squat 65% 7 1 65
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
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 kn 50% 3 1 50
Deadlift w/pause 5-7cm above kn 60% 3 1 60
Deadlift w/pause 5-7cm above kn 70% 3 1 70
Deadlift w/pause 5-7cm above kn 75% 2 4 75
2 Bench press w/chains 50% 4 1 50
Bench press w/chains 60% 4 1 60
Bench press w/chains 70% 4 4 70
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 55
Bench press w/board 65% 3 1 65
Bench press w/board 75% 3 1 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 3 90
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 3 2 80
Squat 85% 2 2 85
Squat 80% 3 2 80
3 Decline Bench Press 50% 4 1 50
Decline Bench Press 60% 4 1 60
Decline Bench Press 70% 4 5 70
4 Chest Muscles 6 4
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift w/pause 5-7cm below kn 50% 3 1 50
Deadlift w/pause 5-7cm below kn 60% 3 1 60
Deadlift w/pause 5-7cm below kn 70% 3 1 70
Deadlift w/pause 5-7cm below kn 80% 2 4 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 2 80
Bench press 85% 2 3 85
Bench press 80% 3 2 80
3 Deadlift off boxes, bar is 5cm bel 65% 3 1 65
Deadlift off boxes, bar is 5cm bel 75% 3 1 75
Deadlift off boxes, bar is 5cm bel 85% 3 2 85
Deadlift off boxes, bar is 5cm bel 95% 2 3 95
4 Lat Muscles 6 5
5 Goodmorning 5 5

5 day (Friday) % reps sets weight

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

6 day (Saturday) % reps sets weight

1 1(x2) + 1/2 (x2) Deadlift, alternatin 50% 4 1 50
1(x2) + 1/2 (x2) Deadlift, alternatin 60% 4 1 60
1 + 1/2 (x2) Deadlift 70% 3 1 70
1 + 1/2 Deadlift 80% 2 4 80
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 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 8 4 70
4 Chest Muscles 6 4
5 Goodmorning 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60
Deficit deadlift 65% 3 1 65
Deficit deadlift 70% 2 4 70
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
3 Deadlift from boxes, bar is 5cm b 70% 3 1 70
Deadlift from boxes, bar is 5cm b 80% 3 1 80
Deadlift from boxes, bar is 5cm b 90% 2 2 90
Deadlift from boxes, bar is 5cm b 95% 1 3 95
4 Triceps 6 5
5 Goodmorning 5 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
2 Bench press 50% 6 1 50
Bench press 60% 6 1 60
Bench press 70% 8 5 70
4 Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 6 4 75
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 50
Deadlift up to knees w/pause 60% 3 1 60
Deadlift up to knees w/pause 70% 3 1 70
Deadlift up to knees w/pause 75% 3 4 75
2 Close Grip Bench Press 50% 4 1 50
Close Grip Bench Press 60% 4 1 60
Close Grip Bench Press 70% 4 4 70
3 Deadlift off boxes, bar is 5cm bel 55% 3 1 55
Deadlift off boxes, bar is 5cm bel 65% 3 1 65
Deadlift off boxes, bar is 5cm bel 75% 3 1 75
Deadlift off boxes, bar is 5cm bel 85% 3 4 85
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 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 3 85
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
3 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 4 80
4 Chest Muscles 8 4
5 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60
Deficit Deadlift 70% 2 2 70
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
3 Deadlift of boxes 60% 3 1 60
Deadlift of boxes 70% 3 1 70
Deadlift of boxes 80% 2 2 80
Deadlift of boxes 90% 1 3 90
4 Lat Muscles 6 4
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 2 80
Squat 85% 1 3 85
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 2 3 85
Bench press 80% 2 2 80
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 boxe 55% 3 1 55
Deadlift off boxe 65% 3 1 65
Deadlift off boxe 75% 3 1 75
Deadlift off boxe 85% 2 3 85
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 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 75% 2 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Chest Muscles 6 4
4 Hyperextension 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 1 80
Bench press 90% 1 1 90
Bench press 95% 1 1 95
Bench press 100% 1 1-2 100
2 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 2 1 70
Deadlift 80% 2 1 80
Deadlift 90% 1 1 90
Deadlift 95% 1 1 95
Deadlift 100% 1 1-2 100
3 Triceps 6 4
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 1 80
Squat 90% 1 1 90
Squat 95% 1 1 95
Squat 100% 1 1-2 100
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
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 kn 50% 3 1 50
Deadlift up to kn 60% 3 1 60
Deadlift up to kn 70% 3 1 70
Deadlift up to kn 75% 2 3 75
3 Lat Muscles 6 4
4 Dips 4 4

week 3
1 day (Monday) % reps sets weight
1 Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 2 2 75
Squat 85% 1 4 85
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
3 Chest Muscles 6 4
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to kn 50% 3 1 50
Deadlift up to kn 60% 3 1 60
Deadlift up to kn 70% 3 1 70
Deadlift up to kn 75% 2 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 3 85
3 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 3 1 70
Deadlift 80% 2 4 80
4 Lat Muscles 6 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 5 80
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 boxe 55% 3 1 55
Deadlift off boxe 65% 3 1 65
Deadlift off boxe 75% 3 1 75
Deadlift off boxe 85% 2 3 85
3 Lat Muscles 6 4
4 Reverse Hyperextension 8 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 3 85
3 Chest Muscles 6 4
4 Goodmorning 4 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
2 Deadlift 50% 2 1 50
Deadlift 60% 2 1 60
Deadlift 70% 2 3 70
3 Lat Muscles 6 3
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 2 2 70
Squat 75% 1 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Hyperextension 6 3

6 day (Saturday)
Rest

week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 2 2 70
Bench press 75% 1 3 75
2 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 2 3 70
3 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
Squat 60% 2 1 60
Squat 70% 1 3 70
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 2 3 70

5-6-7 day
Competition