Robert's 4 Day Program Hypertrophy Mod
description
Transcript of Robert's 4 Day Program Hypertrophy Mod
Volume Calculations
These graphs show you volume vs intensity
Adaptation
4 Day Prep Squat Bench Dead NL Avg Wt. Squat1 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
1 2 3 4140160180200220240260280300
63
64
65
66
67
68
69
Peparatory Period (4 day #1)
NLAvg Wt.
Week
Lifts
Avg
Wt
1 2 3 4 5 6150
200
250
300
350
400
656667686970717273
Peparatory Period (4 day #2)
NLAvg Wt.
Week
Lifts
Avg
Wt
4 Day Prep2 Squat Bench Dead NL Avg Wt. Squat1 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
4 Day Prep3 Squat Bench Dead NL Avg Wt. Squat1 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
1 2 3 4 5 6150
200
250
300
350
400
656667686970717273
Peparatory Period (4 day #2)
NLAvg Wt.
Week
Lifts
Avg
Wt
1 2 3 4 5150170190210230250270290310330350
67
68
69
70
71
Peparatory Period (4 day #3)
NLAvg Wt.
Week
Lifts
Avg
Wt
1 2 3 4 50
20406080
100120140160180
58
60
62
64
66
68
70
72
Competition Period (4 day comp)
NLAvg Wt.
Week
Lifts
Avg
Wt
4 Day Comp Squat Bench Dead NL Avg Wt. Squat1 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%
1 2 3 4 50
20406080
100120140160180
58
60
62
64
66
68
70
72
Competition Period (4 day comp)
NLAvg Wt.
WeekLift
s
Avg
Wt
These graphs show the type of loading
SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Month68.0% 66.9% 50-59 18 21 21 23 8368.3% 66.4% 60-69 6 4 7 7 2466.7% 69.6% 70-79 20 6 14 6 4669.8% 69.7% 80-89 0 20 25 32 7768.2% 68.5% 90+ 0 0 0 0 0
NL 44 51 67 68 230Avg. Int. 57.9% 61.1% 66.1% 65.5% 63.1%
1 2 3 40
5
10
15
20
25
30
35
Squat (4 day #1)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
102030405060708090
100
Squat (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Week 670.4% 74.8% 50-59 10 13 14 10 14 1572.4% 66.0% 60-69 9 11 13 8 13 1369.1% 70.0% 70-79 42 9 74 6 90 3074.0% 69.0% 80-89 20 43 20 45 0 4567.7% 69.2% 90+ 0 0 0 0 0 074.0% 69.0% NL 81 76 121 69 117 10370.9% 69.7% Avg. Int. 68.9% 72.1% 68.3% 72.5% 67.7% 72.5%
SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Cycle68.5% 74.6% 50-59 13 15 10 10 13 6168.1% 71.6% 60-69 11 13 60 9 11 10469.6% 66.5% 70-79 25 34 3 42 30 13470.4% 73.5% 80-89 18 17 25 16 40 11667.3% 72.6% 90+ 0 5 0 0 0 568.7% 71.4% NL 67 84 98 77 94 420
Avg. Int. 69.7% 68.5% 67.0% 68.6% 71.9% 69.1%
1 2 3 4 5 60
102030405060708090
100
Squat (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50
10
20
30
40
50
60
70
Squat (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 502468
101214161820
Squat (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Month70.1% 70.7% 50-59 8 6 6 6 3 368.2% 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%
1 2 3 4 502468
101214161820
Squat (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Month %50-59 15 12 21 19 67 50-5960-69 16 45 52 44 157 60-6970-79 62 21 45 20 148 70-7980-89 12 27 18 46 103 80-8990+ 0 3 3 6 12 90+NL 105 108 139 135 487 NLAvg. Int. 68.0% 68.3% 66.7% 69.8% 68.2% Avg. Int.
1 2 3 40
10
20
30
40
50
60
70
Bench (4 day #1)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 405
10152025303540
Deadlift (4 day #1)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
102030405060708090
100
Squat (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
20
40
60
80
100
120
140
Bench (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
10
20
30
40
50
60
Deadlift (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
Bench DeadliftCycle % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle %
76 50-59 17 18 21 16 35 19 126 50-5967 60-69 18 15 19 14 28 17 111 60-69
251 70-79 52 25 57 12 36 117 299 70-79173 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 Deadlift% Week 1 Week 2 Week 3 Week 4 Week 5 Cycle %50-59 15 20 28 19 24 106 50-5960-69 12 17 27 18 22 96 60-6970-79 25 77 34 61 102 299 70-7980-89 22 2 74 24 20 142 80-8990+ 0 5 0 6 0 11 90+NL 74 121 163 128 168 654 NLAvg. Int. 68.5% 68.1% 69.6% 70.4% 67.3% 68.7% Avg. Int.
1 2 3 4 5 60
102030405060708090
100
Squat (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
20
40
60
80
100
120
140
Bench (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
10
20
30
40
50
60
Deadlift (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50
10
20
30
40
50
60
70
Squat (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50
20
40
60
80
100
120
Bench (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 505
101520253035404550
Deadlift (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 505
1015202530354045
Bench (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 502468
10121416
Deadlift (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Week 5 Month %50-59 18 9 9 9 6 0 50-5960-69 15 9 9 9 6 0 60-6970-79 12 23 9 15 13 0 70-7980-89 40 2 29 11 0 0 80-8990+ 0 4 0 0 0 0 90+NL 85 47 56 44 25 0 NLAvg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8% Avg. Int.
1 2 3 4 505
1015202530354045
Bench (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 502468
10121416
Deadlift (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
These graphs show the focus of the loading
Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 112 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 9 310 0 0 6 6
61 32 75 65 23366.9% 66.4% 69.6% 69.7% 68.5%
1 2 3 405
10152025303540
Deadlift (4 day #1)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 40%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #1)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 5 60
10
20
30
40
50
60
Deadlift (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #2)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle % of Lifts Week 13 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 1030 0 0 0 0 0 0
59 48 56 55 90 90 39874.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%
Week 1 Week 2 Week 3 Week 4 Week 5 Cycle % of Lifts Week 13 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 15 616 5 0 6 7 24
35 64 65 54 72 29074.6% 71.6% 66.5% 73.5% 72.6% 71.4%
1 2 3 4 5 60
10
20
30
40
50
60
Deadlift (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #2)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 505
101520253035404550
Deadlift (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #3)
Squat
Deadlift
Bench
Week%
Tot
al Li
fts
1 2 3 4 502468
10121416
Deadlift (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day comp)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
Week 1 Week 2 Week 3 Week 4 Week 5 Month % of Lifts Week 16 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 03 4 0 0 0 0
38 29 47 10 12 070.7% 68.8% 69.5% 64.0% 62.5% 68.6%
1 2 3 4 502468
10121416
Deadlift (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day comp)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
These graphs show the focus of the loading
Week 2 Week 3 Week 4 Month26.7% 23.8% 25.4% 24.2%56.5% 49.5% 50.4% 51.3%16.8% 26.7% 24.3% 24.5%
1 2 3 40%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #1)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 5 60%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #2)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
Week 2 Week 3 Week 4 Week 5 Week 6 Cycle31.8% 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%
Week 2 Week 3 Week 4 Week 5 Cycle31.2% 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%
1 2 3 4 5 60%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #2)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #3)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day comp)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
Week 2 Week 3 Week 4 Week 5 Month28.3% 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%
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day comp)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
SheikoPreparatory Period for Class 1 & CMS
week 1 squat1 day (Monday) % reps sets weight1 Front squat 30% 4 1 30
Front squat 40% 4 1 40Front squat 50% 4 3 50
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 75% 2 4 75
3 Squat 55% 3 1 55Squat 65% 3 1 65Squat 75% 2 4 75
4 Chest muscles 10 55 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift to knees w/2s pause 50% 3 1 50
Deadlift to knees w/2s pause 60% 3 1 60Deadlift to knees w/2s pause 70% 3 4 70
2 Bench press 50% 5 1 50Bench press 60% 5 1 60Bench press 70% 3 1 70Bench press 70% 5 1 70Bench press 70% 7 1 70Bench press 70% 4 1 70Bench press 70% 6 1 70Bench press 70% 8 1 70
3 Deadlift w/pause 5-7cm above knees 55% 3 1 55Deadlift w/pause 5-7cm above knees 65% 3 1 65Deadlift w/pause 5-7cm above knees 75% 2 4 75
4 Lat muscles 10 55 Good morning 5 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50
Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 75% 3 4 75
2 Squat w/pause at half squat position 50% 3 1 50Squat w/pause at half squat position 60% 3 1 60Squat w/pause at half squat position 70% 3 4 70
3 Board bench press 60% 3 1 60Board bench press 70% 3 1 70Board bench press 80% 3 2 80Board bench press 85% 2 3 85
4 Chest muscles 10 55 Hyperextension 8 4
6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 2 4 602 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 65Deadlift off boxes, bar is 5-7cm belo 75% 3 2 75Deadlift off boxes, bar is 5-7cm belo 85% 2 3 85
4 Dip (with weights) 8 55 Leg press (80-90% of squat 1RM) 8 56 Reverse hyperextension 8 4
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 75% 3 1 75Squat 80% 4 5 80
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 4 5 80
3 French press lying 10 54 Chest muscles 10 55 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 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 60Bench press w/chains plus 8-10 kg to e70% 3 5 70
2 Deadlift w/pause 5-7cm below knees 50% 3 1 50Deadlift w/pause 5-7cm below knees 60% 3 1 60Deadlift w/pause 5-7cm below knees 70% 3 1 70Deadlift w/pause 5-7cm below knees 75% 2 5 75
3 Delts 10 54 Leg extension (1 sec pause every rep 8 4
at the top)5 Abs 8 4
5 day (Friday) % reps sets weight1 Front squat 30% 4 1 30
Front squat 40% 4 1 40Front squat 50% 4 4 50
2 Board bench press 60% 3 1 60Board bench press 70% 3 1 70Board bench press 80% 3 1 80Board bench press 85% 2 2 85Board bench press 90% 1 3 90
3 Dips (with weights) 10 54 Lat muscles 10 55 Good morning 5 5
6 day (Saturday) % reps sets weight1 Bench press narrow grip 50% 4 1 50
Bench press narrow grip 60% 3 1 60Bench press narrow grip 65% 8 4 65
2 Deadlift w/chains, 8-10kg each side pl 50% 3 1 50Deadlift w/chains, 8-10kg each side pl 60% 3 1 60Deadlift w/chains, 8-10kg each side pl 70% 2 2 70Deadlift w/chains, 8-10kg each side pl 75% 1 3 75
3 Dumbbells press 10 54 Leg press 8 55 Reverse hyperextension 8 4
###week 31 day (Monday) % reps sets weight1 Front squat 40% 4 1 40
Front squat 50% 4 1 50Front squat 55% 3 3 55
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 2 2 80Bench press 85% 1 2 85Bench press 80% 4 2 80
3 Squat w/pause at half squat position 50% 3 1 50Squat w/pause at half squat position 60% 3 1 60Squat w/pause at half squat position 70% 3 1 70Squat w/pause at half squat position 75% 2 4 75
4 Lat muscles 10 55 Goodmorning 5 4
3 day (Wednesday) % reps sets weight1 Deadlift to knees with 2 sec pause 50% 3 1 50
Deadlift to knees with 2 sec pause 60% 3 1 60Deadlift to knees with 2 sec pause 70% 3 1 70Deadlift to knees with 2 sec pause 75% 2 4 75
2 Bench press 50% 5 1 50Bench press 60% 5 1 60Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70Bench press 70% 8 1 70
3 Deadlift off boxes, bar is 5-7cm belo 60% 4 1 60Deadlift off boxes, bar is 5-7cm belo 70% 4 1 70Deadlift off boxes, bar is 5-7cm belo 80% 4 4 80
4 Chest muscles 10 55 Abs 10 3
5 day (Friday) % reps sets weight1 Board bench press 55% 3 1 55
Board bench press 65% 3 1 65Board bench press 75% 3 1 75Board bench press 85% 2 2 85Board bench press 90% 1 3 90
2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 5 80
3 Bench press w/chains plus 8-10 kg to e50% 4 1 50Bench press w/chains plus 8-10 kg to e60% 4 1 60Bench press w/chains plus 8-10 kg to e65% 4 4 65
4 Lat muscles 10 55 Goodmorning seated 4 4
6 day (Saturday) % reps sets weight1 Deadlift w/pause 5-7cm above knees 50% 3 1 50
Deadlift w/pause 5-7cm above knees 60% 3 1 60Deadlift w/pause 5-7cm above knees 70% 3 1 70Deadlift w/pause 5-7cm above knees 75% 2 4 75
2 Bench press with middle grip 50% 4 1 50Bench press with middle grip 60% 4 1 60Bench press with middle grip 65% 4 4 65
3 Deadlift w/ chains 50% 3 1 50Deadlift w/ chains 60% 3 1 60Deadlift w/ chains 70% 3 1 70Deadlift w/ chains 75% 2 4 75
4 Triceps 12 55 Reverse hyperextension 8 4
###week 41 day (Monday) % reps sets weight1 Front squat 40% 3 1 40
Front squat 45% 3 1 45Front squat 50% 3 2 50Front squat 55% 3 3 55
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 3 2 80Bench press 85% 2 3 85Bench press 80% 4 2 80
3 Squat 50% 3 1 50Squat 60% 3 1 60Squat 70% 3 1 70Squat 80% 3 4 80
4 Dip 10 55 Lat muscles 10 56 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60Deficit deadlift 70% 2 4 70
2 Board bench press 60% 3 1 60Board bench press 70% 3 1 70Board bench press 80% 3 1 80Board bench press 85% 3 1 85Board bench press 90% 2 2 90Board bench press 95% 1 2 95
3 Deadlift off boxes, 5-7cm below knee 60% 3 1 60Deadlift off boxes, 5-7cm below knee 70% 3 1 70Deadlift off boxes, 5-7cm below knee 80% 3 2 80Deadlift off boxes, 5-7cm below knee 90% 2 2 90Deadlift off boxes, 5-7cm below knee 95% 1 2 95
4 Chest muscles 10 55 French press 10 5
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50
Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 4 80
2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 4 80
3 Bench press w/chains plus 8-10 kg to e50% 3 1 50Bench press w/chains plus 8-10 kg to e60% 3 1 60Bench press w/chains plus 8-10 kg to e70% 3 1 70Bench press w/chains plus 8-10 kg to e75% 2 4 75
4 Delts 10 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deadlift w/pause 5-7cm below knees 50% 3 1 50
Deadlift w/pause 5-7cm below knees 60% 3 1 60Deadlift w/pause 5-7cm below knees 70% 3 1 70Deadlift w/pause 5-7cm below knees 75% 2 2 75Deadlift w/pause 5-7cm below knees 80% 1 3 80
2 Bench press 50% 6 1 50Bench press 60% 6 1 60Bench press 65% 6 4 65
3 Deadlift w/chains 50% 3 1 50Deadlift w/chains 60% 3 1 60Deadlift w/chains 70% 3 1 70Deadlift w/chains 75% 2 4 75
4 Leg press 8 55 Reverse hyperextension 8 4 ###
SheikoPreparatory Period for Class 1 & CMS
week 1 squat1 day (Monday) % reps sets weight1 Bench press 50% 5 1 50
Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 4 80
2 Squat 50% 5 1 50Squat 60% 5 1 60Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70
3 Bench press w/board 60% 3 1 60Bench press w/board 70% 3 1 70Bench press w/board 80% 3 2 80Bench press w/board 85% 2 3 85
4 Chest Muscles 10 55 Abs 8 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60Deficit deadlift 70% 2 4 70
2 Bench press with chains 50% 3 1 50Bench press with chains 60% 3 1 60Bench press with chains 70% 3 1 70Bench press with chains 75% 2 4 75
3 Deadlift off boxes, bar is at 5 60% 3 1 60Deadlift off boxes, bar is at 5 70% 3 1 70Deadlift off boxes, bar is at 5 80% 3 2 80Deadlift off boxes, bar is at 5 85% 3 3 85
4 Lat Muscles 10 55 Dips 10 56 Goodmorning 5 5
5 day (Friday) % reps sets weight1 Bench press 55% 5 1 55
Bench press 65% 4 1 65Bench press 75% 3 1 75Bench press 85% 2 4 85
2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 4 80
3 Bench press 50% 4 1 50Bench press 60% 4 1 60Bench press 70% 8 4 70
4 Chest Muscles 10 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deadlift off boxes, bar is at 5 60% 3 1 60
Deadlift off boxes, bar is at 5 70% 3 1 70Deadlift off boxes, bar is at 5 80% 3 2 80Deadlift off boxes, bar is at 5 85% 3 4 85
2 Incline Shoulder Press 10 53 Delts 10 54 Lat Muscles 10 55 Hyperextension 8 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 50
Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 4 80
2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 4 80
3 Bench press w/chains 50% 3 1 50Bench press w/chains 60% 3 1 60Bench press w/chains 70% 3 1 70Bench press w/chains 75% 2 4 75
4 Chest Muscles 10 55 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Deadlift to knees 50% 3 1 50
Deadlift to knees 60% 3 1 60Deadlift to knees 70% 2 4 70
2 Bench press w/board 55% 5 1 55Bench press w/board 65% 4 1 65Bench press w/board 75% 4 2 75Bench press w/board 85% 3 2 85Bench press w/board 90% 2 3 90
3 Deadlift w/chains 50% 3 1 50Deadlift w/chains 60% 3 1 60Deadlift w/chains 70% 3 1 70Deadlift w/chains 75% 2 4 75
4 Triceps 12 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 55% 5 1 55
Squat 65% 4 1 65Squat 75% 3 1 75Squat 85% 2 4 85
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 5 80
3 Squat 50% 3 1 50Squat 60% 3 1 60Squat 70% 3 1 70Squat 80% 5 3 80
4 Chest Muscle 10 55 Hyperextension 8 4
6 day (Saturday) % reps sets weight1 Deadlift w/ 2 pauses, 5-7cm 50% 3 1 50
Deadlift w/ 2 pauses, 5-7cm 60% 3 1 60Deadlift w/ 2 pauses, 5-7cm 70% 3 1 70Deadlift w/ 2 pauses, 5-7cm 75% 2 4 75
2 Incline shoulder press 10 53 Dips 10 54 Lat Muscles 10 5
###week 31 day (Monday) % reps sets weight1 Bench press 55% 5 1 55
Bench press 65% 4 1 65Bench press 75% 3 1 75Bench press 85% 2 4 85
2 Squat 50% 5 1 50Squat 60% 5 1 60Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70
3 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 5 4 80
4 Chest Muscles 10 45 Good Morning 5 5
3 day (Wednesday) % reps sets weight1 Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60Deficit Deadlift 70% 2 4 70
2 Bench press 50% 6 1 50Bench press 60% 5 1 60Bench press 70% 4 1 70Bench press 75% 3 1 75Bench press 80% 5 2 80
3 Deadlift from boxes bar is 5c 60% 4 1 60Deadlift from boxes bar is 5c 70% 4 1 70Deadlift from boxes bar is 5c 80% 4 4 80
4 Triceps 12 55 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 4 80
2 Bench press w/chains 50% 4 1 50Bench press w/chains 60% 4 1 60Bench press w/chains 70% 4 5 70
3 Squat 50% 4 1 50Squat 60% 4 1 60Squat 70% 8 4 70
4 Lat Muscles 10 55 Hyperextension 8 4
6 day (Saturday) % reps sets weight1 1 + 1/2 (x2) Deadlift 50% 3 1 50
60% 3 1 603 + 1/2 (x2) Deadlift 70% 3 1 704 + 1/2 (x2) Deadlift 75% 3 4 75
2 Close Grip Bench Press 50% 3 1 50Close Grip Bench Press 60% 3 1 60Close Grip Bench Press 70% 6 4 70
3 Delts 12 54 Triceps 12 55 Reverse Hyperextension 8 4
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 5 80
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 5 80
3 Chest Muscles 10 54 Dips 10 55 Good Morning 5 5
3 day (Wednesday) % reps sets weight1 Deadlift w/pause 5-7cm above 50% 3 1 50
Deadlift w/pause 5-7cm above 60% 3 1 60Deadlift w/pause 5-7cm above 70% 3 1 70Deadlift w/pause 5-7cm above 80% 2 4 80
2 Bench press w/board 55% 3 1 55Bench press w/board 65% 3 1 65Bench press w/board 75% 3 1 75Bench press w/board 85% 3 2 85Bench press w/board 90% 2 2 90Bench press w/board 95% 1 3 95
3 Deadlift up to knees 50% 3 1 50Deadlift up to knees 60% 3 1 60Deadlift up to knees 70% 3 1 70Deadlift up to knees 75% 2 4 75
4 Triceps 12 55 Lat Muscles 10 56 Abs 8 4
5 day (Friday) % reps sets weight1 Bench press 55% 5 1 55
Bench press 65% 4 1 65Bench press 75% 3 1 75Bench press 85% 2 4 85
2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 4 80
3 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 5 3 80
4 Chest Muscles 10 55 Hyperextension 8 4
6 day (Saturday) % reps sets weight1 Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60Deficit Deadlift 70% 2 4 70
2 Incline Shoulder Press 10 53 Deadlift off boxes bar is 5cm 60% 3 1 60
Deadlift off boxes bar is 5cm 70% 3 1 70Deadlift off boxes bar is 5cm 80% 3 1 80Deadlift off boxes bar is 5cm 85% 2 3 85
5 Lat Muscles 10 56 Leg Press 8 5
###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 50
Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 4 80
2 Squat 50% 5 1 50Squat 60% 5 1 60Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70
3 Bench press 50% 4 1 50Bench press 60% 4 1 60Bench press 70% 4 4 70
4 Chest Muscles 10 55 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 50
Deadlift up to knees 60% 4 1 60Deadlift up to knees 70% 4 4 70
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 5 80
3 Deadlift off boxes, bar is 5cm 55% 3 1 55Deadlift off boxes, bar is 5cm 65% 3 1 65Deadlift off boxes, bar is 5cm 75% 3 1 75Deadlift off boxes, bar is 5cm 85% 3 4 85
4 Triceps 12 55 Hyperextension 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 75% 7 4 75
2 Bench press 50% 6 1 50Bench press 60% 5 1 60Bench press 70% 4 1 70Bench press 75% 3 1 75Bench press 80% 2 2 80Bench press 85% 1 2 85Bench press 80% 2 1 80Bench press 75% 3 1 75Bench press 70% 4 1 70Bench press 65% 5 1 65Bench press 60% 6 1 60Bench press 55% 7 1 55Bench press 50% 8 1 50
3 Squat 50% 4 1 50Squat 60% 4 1 60Squat 70% 5 4 70
4 Chest Muscles 10 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deadlift w/pause 5cm above 50% 3 1 50
Deadlift w/pause 5cm above 60% 3 1 60Deadlift w/pause 5cm above 70% 3 1 70Deadlift w/pause 5cm above 75% 2 4 75
2 DB Bench press 8 53 Deadlift w/chains off boxes, 50% 4 1 50
Deadlift w/chains off boxes, 60% 4 1 60Deadlift w/chains off boxes, 70% 4 1 70Deadlift w/chains off boxes, 75% 4 4 75
4 Lat Muscles 10 55 Hyperextension 8 4
###week 61 day (Monday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 5 80
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 5 80
3 Chest Muscles 10 54 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 Deficit Deadlift 50% 4 1 50
Deficit Deadlift 60% 4 1 60Deficit Deadlift 65% 3 2 65
2 Bench press 50% 5 1 50Bench press 60% 5 1 60Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70
3 Deadlift 50% 3 1 50Deadlift 60% 3 1 60Deadlift 70% 3 1 70Deadlift 80% 5 5 80
4 Delts 10 55 Lat Muscles 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 4 80
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 75% 7 5 75
3 Squat 50% 5 1 50Squat 60% 5 1 60Squat 70% 6 4 70
4 Chest Muscles 10 55 Abs 8 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60Deadlift up to knees 70% 3 1 70Deadlift up to knees 75% 3 4 75
2 Bench press 50% 4 1 50Bench press 60% 4 1 60Bench press 70% 8 4 70
3 Deadlift w/chains 50% 3 1 50Deadlift w/chains 60% 3 1 60Deadlift w/chains 70% 3 1 70Deadlift w/chains 75% 3 4 75
4 Dip 10 55 Lat Muscles 10 56 Hyperextension 8 4
SheikoPreparatory Period for Class 1 & CMS
week 1 squat1 day (Monday) % reps sets weight1 Squat 55% 5 1 55
Squat 65% 4 1 65Squat 75% 3 1 75Squat 85% 2 3 85
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 3 4 80
4 Squat 50% 3 1 50Squat 60% 3 1 60Squat 70% 3 1 70Squat 80% 3 4 80
3 Chest Muscles 6 45 Goodmorning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50
Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 2 2 80Bench press 85% 1 2 85Bench press 80% 2 2 80
2 Deadlift off boxes, bar is 5cm bel 65% 3 1 65Deadlift off boxes, bar is 5cm bel 75% 3 1 75Deadlift off boxes, bar is 5cm bel 85% 3 2 85Deadlift off boxes, bar is 5cm bel 90% 2 3 90
3 Triceps 6 54 Lat Muscles 6 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 75% 4 4 75
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 75% 4 4 75
3 Chest Muscles 6 54 Dips 5 55 Goodmorning 5 5
6 day (Saturday) % reps sets weight1 Incline shoulder press 3 52 Deadlift w/pause 5cm above knees 50% 3 1 50
Deadlift w/pause 5cm above knees 60% 3 1 60Deadlift w/pause 5cm above knees 70% 3 1 70Deadlift w/pause 5cm above knees 75% 2 4 75
2 Lat Muscles 6 44 Hyperextension 8 4
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 2 1 80Squat 90% 1 1 90Squat 95% 1 1 95Squat 100%-105% 1 2-3 100-105
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 75% 2 3 75
3 Chest Muscles 5 34 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50
Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 2 1 80Bench press 90% 1 1 90Bench press 95% 1 1 95Bench press 100%-105% 1 2-3 100-105
2 Deadlift 50% 5 1 50Deadlift 60% 4 1 60Deadlift 70% 3 1 70Deadlift 80% 2 1 80Deadlift 90% 1 1 90Deadlift 95% 1 1 95Deadlift 100%-105% 1 2-3 100-105
3 Delts 6 44 Lat Muscles 6 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 3 80
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 75% 6 5 75
4 Squat 50% 5 1 50Squat 60% 5 1 60Squat 70% 7 4 70
3 Chest Muscles 8 55 Abs 8 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 50
Deadlift up to knees 60% 3 1 60Deadlift up to knees 70% 3 1 70Deadlift up to knees 75% 3 4 75
2 Bench Press 50% 5 1 50Bench Press 60% 5 1 60Bench Press 70% 8 4 70
3 Deadlift off boxes, bar is 5cm bel 60% 4 1 60Deadlift off boxes, bar is 5cm bel 70% 4 1 70Deadlift off boxes, bar is 5cm bel 80% 4 4 80
4 Dips 4 55 Lat Muscles 6 56 Hyperextension 8 4
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 50
Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 4 80
2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 5 80
3 Bench press w/board 60% 4 1 60Bench press w/board 70% 4 1 70Bench press w/board 80% 4 4 80
4 Chest Muscles 6 45 Goodmorning 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees w/pause 50% 4 1 50
Deadlift up to knees w/pause 60% 4 1 60Deadlift up to knees w/pause 70% 4 4 70
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 3 2 80Bench press 85% 2 2 85Bench press 80% 3 1 80Bench press 70% 5 1 70Bench press 60% 7 1 60Bench press 50% 9 1 50
3 1(x2) + 1/2 (x2) Deadlift, alternatin 50% 4 1 501(x2) + 1/2 (x2) Deadlift, alternatin 60% 4 1 601(x2) + 1/2 (x2) Deadlift, alternatin 70% 4 1 701 + 1/2 (x2) Deadlift, alternating 75% 3 4 75
4 Triceps 6 55 Lat Muscles 6 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 5 1 60Squat 65% 10 1 65Squat 65% 7 1 65Squat 65% 10 1 65Squat 65% 7 1 65Squat 65% 10 1 65Squat 65% 7 1 65
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 5 80
3 Dips 4 54 Chest Muscles 6 45 Hyperextension 8 4
6 day (Saturday) % reps sets weight1 Deadlift w/pause 5-7cm above kne 50% 3 1 50
Deadlift w/pause 5-7cm above kne 60% 3 1 60Deadlift w/pause 5-7cm above kne 70% 3 1 70Deadlift w/pause 5-7cm above kne 75% 2 4 75
2 Bench press w/chains 50% 4 1 50Bench press w/chains 60% 4 1 60Bench press w/chains 70% 4 4 70
3 Goodmorning 5 54 Leg Press 6 5
###week 41 day (Monday) % reps sets weight1 Bench press w/board 55% 3 1 55
Bench press w/board 65% 3 1 65Bench press w/board 75% 3 1 75Bench press w/board 85% 3 2 85Bench press w/board 90% 2 3 90
2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 3 2 80Squat 85% 2 2 85Squat 80% 3 2 80
3 Decline Bench Press 50% 4 1 50Decline Bench Press 60% 4 1 60Decline Bench Press 70% 4 5 70
4 Chest Muscles 6 45 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift w/pause 5-7cm below kne 50% 3 1 50
Deadlift w/pause 5-7cm below kne 60% 3 1 60Deadlift w/pause 5-7cm below kne 70% 3 1 70Deadlift w/pause 5-7cm below kne 80% 2 4 80
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 3 2 80Bench press 85% 2 3 85Bench press 80% 3 2 80
3 Deadlift off boxes, bar is 5cm bel 65% 3 1 65Deadlift off boxes, bar is 5cm bel 75% 3 1 75Deadlift off boxes, bar is 5cm bel 85% 3 2 85Deadlift off boxes, bar is 5cm bel 95% 2 3 95
4 Lat Muscles 6 55 Goodmorning 5 5
5 day (Friday) % reps sets weight1 Bench press w/chains 50% 3 1 50
Bench press w/chains 60% 3 1 60Bench press w/chains 70% 3 1 70Bench press w/chains 75% 3 4 75
2 Squat 50% 5 1 50Squat 60% 5 1 60Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70
3 Bench press w/board 50% 4 1 50Bench press w/board 60% 4 1 60Bench press w/board 70% 4 1 70Bench press w/board 75% 4 4 75
4 Chest Muscles 6 55 Dips 5 5
6 day (Saturday) % reps sets weight1 1(x2) + 1/2 (x2) Deadlift, alternatin 50% 4 1 50
1(x2) + 1/2 (x2) Deadlift, alternatin 60% 4 1 601 + 1/2 (x2) Deadlift 70% 3 1 701 + 1/2 Deadlift 80% 2 4 80
2 Incline shoulder press 3 53 Lat Muscles 6 54 Hyperextension 8 4
###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 50
Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 5 4 80
2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 4 80
3 Bench press 50% 4 1 50Bench press 60% 4 1 60Bench press 70% 8 4 70
4 Chest Muscles 6 45 Goodmorning 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50
Deficit deadlift 60% 3 1 60Deficit deadlift 65% 3 1 65Deficit deadlift 70% 2 4 70
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 75% 2 4 75
3 Deadlift from boxes, bar is 5cm b 70% 3 1 70Deadlift from boxes, bar is 5cm b 80% 3 1 80Deadlift from boxes, bar is 5cm b 90% 2 2 90Deadlift from boxes, bar is 5cm b 95% 1 3 95
4 Triceps 6 55 Goodmorning 5 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 50
Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 4 80
2 Bench press 50% 6 1 50Bench press 60% 6 1 60Bench press 70% 8 5 70
4 Squat 55% 3 1 55Squat 65% 3 1 65Squat 75% 6 4 75
3 Chest Muscles 6 55 Lat Muscles 6 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees w/pause 50% 3 1 50
Deadlift up to knees w/pause 60% 3 1 60Deadlift up to knees w/pause 70% 3 1 70Deadlift up to knees w/pause 75% 3 4 75
2 Close Grip Bench Press 50% 4 1 50Close Grip Bench Press 60% 4 1 60Close Grip Bench Press 70% 4 4 70
3 Deadlift off boxes, bar is 5cm bel 55% 3 1 55Deadlift off boxes, bar is 5cm bel 65% 3 1 65Deadlift off boxes, bar is 5cm bel 75% 3 1 75Deadlift off boxes, bar is 5cm bel 85% 3 4 85
4 Dips 5 55 Triceps 6 5
SheikoCompetition Period for Class 1 & CMS
week 1 squat1 day (Monday) % reps sets weight1 Bench press 55% 5 1 55
Bench press 65% 4 1 65Bench press 75% 3 1 75Bench press 85% 2 3 85
2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 3 4 80
3 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 2 4 80
4 Chest Muscles 8 45 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 Deficit Deadlift 50% 3 1 50
Deficit Deadlift 60% 3 1 60Deficit Deadlift 70% 2 2 70
2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 3 4 80
3 Deadlift of boxes, 60% 3 1 60Deadlift of boxes, 70% 3 1 70Deadlift of boxes, 80% 2 2 80Deadlift of boxes, 90% 1 3 90
4 Lat Muscles 6 45 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 50% 3 1 50
Squat 60% 3 1 60Squat 70% 3 1 70Squat 80% 2 2 80Squat 85% 1 3 85
2 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 2 2 80Bench press 85% 2 3 85Bench press 80% 2 2 80
3 Chest Muscles 6 44 Triceps 6 45 Goodmorning 5 4
6 day (Saturday) % reps sets weight1 Incline Shoulder press 3 52 Deadlift off boxes 55% 3 1 55
Deadlift off boxes 65% 3 1 65Deadlift off boxes 75% 3 1 75Deadlift off boxes 85% 2 3 85
3 Delts 6 44 Lat Muscles 6 45 Reverse Hyperextension 8 4
###week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 50
Squat 60% 3 1 60Squat 70% 3 1 70Squat 75% 2 3 75
2 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 75% 2 3 75
3 Chest Muscles 6 44 Hyperextension 8 3
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 50
Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 2 1 80Bench press 90% 1 1 90Bench press 95% 1 1 95Bench press 100% 1 1-2 100
2 Deadlift 50% 3 1 50Deadlift 60% 3 1 60Deadlift 70% 2 1 70Deadlift 80% 2 1 80Deadlift 90% 1 1 90Deadlift 95% 1 1 95Deadlift 100% 1 1-2 100
3 Triceps 6 44 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 50
Squat 60% 3 1 60Squat 70% 3 1 70Squat 80% 2 1 80Squat 90% 1 1 90Squat 95% 1 1 95Squat 100% 1 1-2 100
2 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 75% 2 4 75
3 Chest Muscles 6 44 Goodmorning 4 4
6 day (Saturday) % reps sets weight1 DB Bench Press 5 52 Deadlift up to kne 50% 3 1 50
Deadlift up to kne 60% 3 1 60Deadlift up to kne 70% 3 1 70Deadlift up to kne 75% 2 3 75
3 Lat Muscles 6 44 Dips 4 4
###week 31 day (Monday) % reps sets weight1 Squat 55% 3 1 55
Squat 65% 3 1 65Squat 75% 2 2 75Squat 85% 1 4 85
2 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 3 4 80
3 Chest Muscles 6 44 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 Deadlift up to kne 50% 3 1 50
Deadlift up to kne 60% 3 1 60Deadlift up to kne 70% 3 1 70Deadlift up to kne 75% 2 3 75
2 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 2 2 80Bench press 85% 1 3 85
3 Deadlift 50% 3 1 50Deadlift 60% 3 1 60Deadlift 70% 3 1 70Deadlift 80% 2 4 80
4 Lat Muscles 6 45 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 50
Squat 60% 3 1 60Squat 70% 3 1 70Squat 80% 2 4 80
2 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 2 5 80
3 Delts 6 44 Triceps 6 45 Goodmorning 4 4
6 day (Saturday) % reps sets weight1 Incline Shoulder Press 3 52 Deadlift off boxes 55% 3 1 55
Deadlift off boxes 65% 3 1 65Deadlift off boxes 75% 3 1 75Deadlift off boxes 85% 2 3 85
3 Lat Muscles 6 44 Reverse Hyperextension 8 4
###week 41 day (Monday) % reps sets weight1 Squat 50% 3 1 50
Squat 60% 3 1 60Squat 70% 3 1 70Squat 80% 2 4 80
2 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 2 2 80Bench press 85% 1 3 85
3 Chest Muscles 6 44 Goodmorning 4 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 50
Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 2 2 80
2 Deadlift 50% 2 1 50Deadlift 60% 2 1 60Deadlift 70% 2 3 70
3 Lat Muscles 6 34 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 50
Squat 60% 3 1 60Squat 70% 2 2 70Squat 75% 1 3 75
2 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 75% 2 3 75
3 Hyperextension 6 3
6 day (Saturday)Rest
###week 51 day (Monday) % reps sets weight1 Bench press 50% 3 1 50
Bench press 60% 3 1 60Bench press 70% 2 2 70Bench press 75% 1 3 75
2 Deadlift 50% 3 1 50Deadlift 60% 3 1 60Deadlift 70% 2 3 70
3 Abs 8 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 50
Squat 60% 2 1 60Squat 70% 1 3 70
2 Bench press 50% 3 1 50Bench press 60% 3 1 60Bench press 70% 2 3 70
5-6-7 dayCompetition