Enter your maxes here:

Squat 100
Bench 100
Deadlift 100

Sheiko Advanced Large Load

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How to run the program: Which program to run?

Not competing: Run any amount of Prep cycles or weeks, then test
Large load:
new maxes. More experienced lifters should run more weeks before testing.
Competing: Run any amount of Prep cycles plus the Comp cycle.
Medium load:
Adjust the program length so that the last week of the
Comp cycle ends at the competition.
Small load:
Inflating/Deloading: If you feel the weights are too light or heavy,
adjust your maxes so that you achieve a good moderate difficulty
that's heavy but allows you to perform every set with perfect technique.
Keep in mind some workouts are intentionally lighter/easier than others.
Adjusting maxes: If you set a new PR during the program, you can adjust
your maxes to the new value. However, if the competition is
in less than 30 days, it is recommended to keep the old maxes instead.

\/ Click on the sheets below \/

 rge Load

er to edit it.

for more.

rogram to run?
Light to Medium bodyweight (men) <80kg
Light to Heavy bodyweight (women)
Medium to Heavy bodyweight (men) >80kg
Heavy to Superheavy bodyweight (women)
Heavy to Superheavy bodyweight (men) >110kg
 Sheiko
week 1
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 5 1 60
70% 4 5 70
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 6 1 65
60% 8 1 60
50% 10 1 50
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 4 5 70
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Bench press 55% 5 1 55
65% 4 1 65
75% 3 5 75
4 Dumbbell fly 10 5
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 2 50
60% 3 4 60
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 60% 4 1 60
70% 4 2 70
80% 3 2 80
90% 2 4 90
5 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 4 1 55
65% 4 2 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 2 4 65
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 3 80
75% 3 2 75
70% 4 1 70
60% 6 1 60
50% 8 1 50
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 55% 5 1 55
65% 4 1 65
75% 3 5 75
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 5 1 60
70% 4 4 70
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Press 5 5
2 Incline Bench press 4 6
3 Dip (with weights) 8 5
4 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 2 5 75
5 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 5 1 60
70% 5 5 70
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 8 1 50
55% 7 1 55
60% 6 1 60
65% 5 1 65
70% 4 1 70
75% 3 2 75
80% 2 2 80
 85% 1 2 85
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 6 1 65
60% 8 1 60
55% 10 1 55
50% 12 1 50
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 4 5 70
5 Good morning (sitting) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 50% 6 1 50
60% 6 1 60
65% 6 4 65
5 Dip (with weights) 6 6
6 Abs 10 3

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 3 4 65
2 Bench press 50% 6 1 50
60% 6 1 60
65% 6 5 65
3 Triceps 6 5
4 Deadlift off boxes 60% 4 1 60
70% 4 2 70
80% 4 2 80
85% 4 4 85
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 7 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
3 Dip 6 5
4 Dumbbell fly 10 5
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
70% 2 4 70
2 Bench press 50% 5 1 50
60% 5 1 60
70% 5 2 70
75% 4 5 75
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dip 6 5
4 Dumbbell fly 10 5
5 Squat 55% 4 1 55
65% 3 1 65
75% 3 5 75
6 Abs 10 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 60% 4 1 60
 70% 4 1 70
80% 3 2 80
90% 3 4 90
5 Good morning (sitting) 5 5
 Sheiko
week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 5 75
4 Dumbbell fly 10 5
5 Bottom up squat 5 5
6 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 2 4 65
2 Bench press 50% 5 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
85% 1 3 85
80% 2 2 80
75% 3 2 75
70% 4 2 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
5 Leg press 5 6
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench press 50% 5 1 50
 60% 4 1 60
70% 3 2 70
80% 2 6 80
3 Dip (weighted) 5 5
4 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 3 4 75
2 Bench press 50% 6 1 50
60% 6 1 60
65% 6 5 65
3 Deadlift off boxes 70% 4 1 70
80% 3 2 80
90% 3 2 90
100% 2 3 100
4 Leg press 6 6
5 Back extension 10 4
6 Abs 10 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
3 Bench press 50% 5 1 50
60% 5 1 60
70% 5 5 70
4 Leg press 5 6
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 4 2 70
75% 3 2 75
80% 2 3 80
75% 3 2 75
70% 4 1 70
65% 5 1 65
 60% 6 1 60
55% 7 1 55
50% 8 1 50
2 Dumbbell fly 10 5
3 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
4 Bottom up squat 5 6
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dip (weighted) 6 5
4 Squat 50% 6 1 50
60% 6 2 60
65% 6 3 65
5 Back extension 10 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 5 1 50
60% 5 2 60
70% 4 4 70
2 Incline bench press 3 5
3 Triceps 10 5
4 Deadlift from boxes 75% 4 2 75
85% 3 2 85
95% 3 4 95
5 Leg press 5 6
5 Abs 8 3

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
3 Bench press 55% 5 1 55
65% 4 1 65
 75% 3 4 75
4 Dumbbell fly 10 5
5 Bottom up squat 5 6
6 Back extension 10 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 2 5 75
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 2 75
80% 2 2 80
85% 1 2 85
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
3 Deadlift from boxes 65% 4 1 65
75% 4 2 75
85% 4 4 85
4 Leg press 6 6
5 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 55% 4 1 55
65% 4 1 65
75% 4 4 75
5 Good morning (sitting) 6 6

6 day (Saturday) % reps sets weight

1 Deadlift off boxes 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 5 2 60
 70% 5 5 70
3 Triceps 10 5
4 Snatch grip rack pull 50% 4 1 50
(slow eccentric) 60% 4 2 60
65% 4 4 65
5 Bottom up squat 6 6
5 Abs 10 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
80% 3 2 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
3 Dumbbell fly 10 5
4 Squat 55% 5 1 55
65% 4 1 65
75% 3 5 75
5 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Leg press 5 6
5 Back extension 8 4

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
 80% 3 5 80
3 Bench press 50% 5 1 50
60% 5 1 60
70% 5 4 70
4 Dumbbell fly 10 5
5 Bottom up squat 5 5
6 Back extension 10 4

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 2 4 75
2 Press 5 5
3 Incline Bench press 4 6
4 Deadlift off boxes 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 3 85
95% 1 3 95
5 Leg press 6 6
6 Good morning 5 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 5 1 55
65% 4 1 65
75% 3 4 75
4 Dumbbell fly 10 5
5 Leg press 4 6
6 Good morning (sitting) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 2 75
80% 2 3 80
75% 3 2 75
 70% 4 1 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
3 Dumbbell fly 8 4
4 Deadlift to knees 50% 4 1 50
60% 4 1 60
70% 3 5 70
5 Leg press 4 6
6 Back extension 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 8 4
4 Squat 50% 5 1 50
60% 5 1 60
70% 5 5 70
5 Triceps 10 5
6 Good morning 5 5

6 day (Saturday) % reps sets weight

1 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
2 Dip 4 5
3 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
5 Bottom up squat 5 6
5 Abs 10 3

week 6
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
90% 1 2 90
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
 80% 2 2 80
90% 1 3 90
80% 2 2 80
3 Dumbbell fly 6 3
4 Squat 55% 5 1 55
65% 4 2 65
75% 3 4 75
5 Good morning 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 3 80
75% 3 2 75
70% 4 1 70
60% 6 1 60
50% 8 1 50
2 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
90% 2 4 90
3 Triceps 10 5
4 Leg press 5 6
5 Abs 6 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Leg press 5 6

6 day (Saturday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
65% 3 5 65
2 Incline Bench press 4 6
3 Dip 6 5
4 Snatch grip deadlift 50% 4 1 50
60% 4 2 60
 65% 4 4 65
5 Leg press 7 6
6 Abs 10 4
 Sheiko
week 1
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 4 80
5 Triceps 10 5
6 Back extension 10 5

3 day (Wednesday) % reps sets weight

1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 5 85
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 50% 5 1 50
60% 5 1 60
70% 4 4 70
4 Dumbbell fly 10 5
5 Abs 10 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dip (weighted) 4 5
4 Leg press 5 5
5 Good morning (standing) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
 70% 3 2 70
75% 2 4 75
2 Incline bench press 3 6
3 Lats 10 5
4 Deadlift off boxes 60% 4 1 60
70% 4 1 70
80% 3 2 80
90% 2 3 90
5 Squat (deep) 5 5
6 Abs 8 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Leg curl 8 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 4 75
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 2 75
80% 2 2 80
85% 1 3 85
75% 3 1 75
65% 5 1 65
55% 7 1 55
3 Dumbbell fly 10 5
4 Squat (deep) 4 5
5 Abs 10 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
3 Dumbbell fly 10 5
4 Squat 50% 6 1 50
60% 6 1 60
65% 6 4 65
5 Shoulders 8 5
6 Back extension 8 4

6 day (Saturday) % reps sets weight

1 Narrow grip bench press 50% 5 1 50
60% 4 1 60
70% 3 5 70
2 Deadlift from boxes 55% 4 1 55
65% 4 1 65
75% 3 1 75
85% 3 5 85
3 Triceps 10 5
4 Lats 10 5
5 Abs 8 4

week 3
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
4 Dumbbell fly 10 5
5 Triceps 10 5
6 Back extension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 5 75
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Deadlift from boxes 60% 3 1 60
 70% 3 1 70
80% 3 2 80
90% 2 3 90
4 Squat (deep) 5 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
3 Dumbbell fly 10 5
4 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 5 1 60
70% 4 4 70
3 Dip 4 5
4 Triceps 8 5
5 Leg extension 8 5
6 Abs 10 4

week 4
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 5 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
80% 2 2 80
3 Dumbbell bench press 6 5
4 Dumbbell fly 10 5
5 Leg curl 8 5
3 day (Wednesday) % reps sets weight
1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
80% 3 2 80
85% 2 3 85
80% 3 1 80
75% 4 1 75
70% 5 1 70
65% 6 1 65
60% 7 1 60
55% 8 1 55
50% 9 1 50
3 Dumbbell fly 8 4
4 Back extension 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat (deep) 4 5
6 Abs 10 4

6 day (Saturday) % reps sets weight

1 Deadlift off boxes 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 3 5 85
2 Incline bench press 4 5
3 Dip 8 5
4 Good morning (sitting) 5 5
5 Leg press 5 5

week 5
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 3 80
85% 2 3 85
3 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
4 Dumbbell fly 10 5
5 Triceps 10 5
6 Back extension 8 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 2 60
70% 2 4 70
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 3 2 85
95% 2 3 95
4 Squat (deep) 4 5
5 Abs 8 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 5 85
3 Dumbbell fly 10 5
4 Squat 55% 5 1 55
65% 5 1 65
75% 4 4 75
5 Dumbbell bench press 6 5
6 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 5 1 60
 70% 5 5 70
3 Triceps 10 5
4 Leg extension 10 5
5 Abs 8 4
 Sheiko
week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 3 75
3 Dumbbell fly 8 4
4 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 1 90
95% 1 1 95
100% 1 1 100
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 1 90
95% 1 1 95
100% 1 1 100
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 2 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
100% 1 1 100

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 6 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5
4 Squat 55% 3 1 55
65% 3 1 65
75% 3 4 75
5 Good morning (sitting) 5 5

6 day (Saturday) % reps sets weight

1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 4 4 70
2 Incline Bench press 4 6
3 Dip (with weights) 6 5
4 Deadlift off boxes 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 3 5 85
5 Abs 10 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 2 90
80% 2 2 80
3 Dumbbell fly 8 4
4 Squat 50% 4 1 50
60% 4 1 60
70% 4 4 70
5 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Deadlift up to knees 55% 3 1 55
65% 3 1 65
75% 3 4 75
5 Good morning (standing) 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
 60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
85% 1 3 85
3 Dumbbell fly 10 5
4 Squat 55% 3 1 55
65% 3 1 65
75% 2 4 75
5 Abs 10 3

6 day (Saturday) % reps sets weight

1 Bench press 55% 3 1 55
65% 3 2 65
75% 3 5 75
2 Dip 4 5
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 6 80
4 Good morning (sitting) 5 5

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
85% 1 2 85
2 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
3 Bench press 55% 3 1 55
65% 3 1 65
75% 2 4 75
4 Dumbbell fly 8 4
5 Good morning (standing) 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 3 6 80
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 2 70
 80% 2 5 80
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
85% 1 2 85
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
3 Dumbbell fly 8 4
4 Squat 55% 3 1 55
65% 3 1 65
75% 3 4 75
5 Good morning (sitting) 4 4

6 day (Saturday) % reps sets weight

1 Incline Bench press 3 5
2 Dip 4 5
3 Deadlift 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 3 4 75
4 Abs 8 4

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
3 Dumbbell fly 6 4
4 Good morning (standing) 4 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 2 4 80
2 Dumbbell fly 6 3
3 Deadlift 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 4 75
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 4 80
3 Dumbbell fly 6 3
4 Good morning (sitting) 4 4

6 day (Saturday)
Rest

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

3 day (Wednesday) % reps sets weight

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

5-6-7 day
Competition
Volume calculations
Overall
Squat Bench Deadlift Ancillary Total
140 137 1200 40

116 119 35
112
106 900 30 31
Volume (sets)

92 87
84 84 25
77 78

Volume
75 75
70 600 22
477 511 493 64 20 20
56 446
54 15
229 27042
300 10
115
28185 212 199
96 542

0 0 0
Week 1-4 Week 5-8 Week 9-12 Week 13-16 Week 17-20 Week 1

Squat Bench Deadlift Ancillary Total

(Week 1-4) Prep 1 84 116 92 185 477
(Week 5-10) Prep 2 113 198 128 324 763
(Week 11-15) Prep 3 90 144 78 283 595
(Week 16-20) Comp 78 98 57 129 362
Prep Total 287 458 298 792 1835
Total 365 556 355 921 2197
Week 1-4 84 116 92 185 477
Week 5-8 75 137 87 212 511
Week 9-12 75 119 70 229 493 40 40
Week 13-16 77 106 64 199 446
Week 17-20 54 78 42 96 270
19.1 30.5 19.9 52.8 122.3 30
Avg Prep Week
Avg Week 18.3 27.8 17.8 46.1 109.9 27

Volume
Avg Prep Day 1 9.1 9.9 0.0 12.2 31.2
Avg Prep Day 3 0.0 10.3 10.3 11.1 31.7 20 19
Avg Prep Day 5 10.0 7.7 0.0 12.5 30.1
Avg Prep Day 6 0.0 2.2 9.5 21.0 32.7 139
Median Prep Day 1 8.0 11.0 0.0 14.0 31.0 10
Median Prep Day 3 0.0 10.0 11.0 10.0 31.0 53
Median Prep Day 5 11.0 8.0 0.0 14.0 30.0
Median Prep Day 6 0.0 5.0 10.0 16.0 28.0 0
Avg Prep 1 Week 21 29 23 46 119 Week 1
Avg Prep 2 Week 19 33 21 54 127
Avg Prep 3 Week 18 29 16 57 119
Median Prep 1 Week 21 28 23 45 121
Median Prep 2 Week 19 31 21 54 127
Median Prep 3 Week 18 30 18 57 119

Squat Bench Deadlift Ancillary Total

40 400
35 350
30 300
25 250
 Squat Bench Deadlift Ancillary Total
40 400
35 350
Squ
30 300
35
25 250
30
Volume

20 200 25 26
15 139 150
119 128 125 128 124 123 118 120 115 119

Volume
126 126 20
115 110 105 19
18
92 93
10 100 15
58 54 60 57 52 62 52 57
47 42 54 53 54 51 54
5 42 33 35 38 50 10 123
21 15
2
0 0 560
w2
w3
w4
w1
w2

w4

w6

w2
w3

w5

1
2
3
4
5
w1

w3

w5

w1

w4
0

cw

cw
cw

cw

cw
p1
p1

p2
p2

p2

p2

p3
p1

p1

p2

p2

p3

p3
p3
p3
Week 1

Squ
32

24 24
20

Volume
16
15
92
8
33

0
Week 1
 Prep 1
Squat Bench Deadlift
40 Ancillary Total 50 0

35 36 45 0

31
40 0

30 35 0

25 25 26
24 24
Volume

30 0

22 22
20 20 20 25 0

18
15
20 0

115 110 126 126 15 0

10
54
10 0

542 47 42 50

0 0

Week 1 Week 2 Week 3 Week 4

Squat Bench Deadlift Ancillary Total

Week 1 20 31 22 42 115
Week 2 18 25 20 47 110
Week 3 24 36 24 42 126
Week 4 22 24 26 54 126

Prep 2

Squat Bench Deadlift

40 40 Ancillary Total 500
36
30 30 31 31 30
375
27
Volume

22 21
20 19 19 20 20
19 250
19
18
17
139 128 125 128 124
119
10 125
53 54 51 54 58 54

0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Squat Bench Deadlift Ancillary Total

Week 1 19 40 27 53 139
Week 2 17 30 18 54 119
Week 3 19 36 22 51 128
Week 4 20 31 20 54 125
Week 5 19 31 20 58 128
Week 6 19 30 21 54 124
 Prep 3
Squat Bench Deadlift Ancillary Total
35 500
32 31 450
30 30
400
25 26 25 350
300
Volume

20
19
18 18 19
18 19
18
250
15 16
200
123 11 12
10 118 120 115 119150
560 57 52 62 52 100
50
0 0
Week 1 Week 2 Week 3 Week 4 Week 5

Squat Bench Deadlift Ancillary Total

Week 1 19 26 18 60 123
Week 2 18 32 11 57 118
Week 3 18 31 19 52 120
Week 4 16 25 12 62 115
Week 5 19 30 18 52 119

Comp
Squat Bench Deadlift Ancillary Total
32 300

27 250
24 24 25
23
200
20 20 19
Volume

16 17 150
15
105 13
92 93 11 100
8 57 7
33 35 38 6 50
21 153
2
0 0
Week 1 Week 2 Week 3 Week 4 Week 5

Squat Bench Deadlift Ancillary Total

Week 1 24 20 15 33 92
Week 2 23 27 20 35 105
Week 3 17 25 13 38 93
Week 4 11 19 6 21 57
Week 5 3 7 3 2 15
Intensity Calculations

Reps Poundage
Prep I Squat Bench Dead Squat Bench Dead
1 60 102 67 229 4480 7535 4940 16955
2 58 74 51 183 4360 5605 3670 13635
3 91 132 83 306 6580 9360 6160 22100
4 63 78 67 208 4875 5950 5190 16015
Total 272 386 268 926 20295 28450 19960 68705
232
Prep II Squat Bench Dead Squat Bench Dead
1 53 128 70 251 4160 9365 5400 18925
2 55 100 52 207 4010 7450 4150 15610
3 58 112 71 241 4470 8400 5250 18120
4 58 101 44 203 4465 7660 3465 15590
5 67 104 54 225 4990 7640 4050 16680
6 58 101 44 203 4465 7660 3465 15590
Total 349 646 335 1330 26560 48175 25780 100515
233 222
Prep III Squat Bench Dead Squat Bench Dead
1 53 77 47 177 4130 5900 3660 13690
2 61 88 29 178 4400 6620 2295 13315
3 46 80 44 170 3600 6130 3410 13140
4 33 74 36 143 2550 5710 2895 11155
5 55 91 47 193 4230 6970 3620 14820
Total 248 410 203 861 18910 31330 15880 66120
172
Comp Squat Bench Dead Squat Bench Dead
1 55 49 40 144 4170 3750 3115 11035
2 66 65 51 182 4990 4980 3930 13900
3 40 60 32 132 3030 4590 2400 10020
4 26 44 14 84 1930 3340 1020 6290
5 6 12 6 24 420 850 420 1690
Total 193 230 143 566 14540 17510 10885 42935
Intensity/Average %
Squat Bench Dead
74.7% 73.9% 73.7%
75.2% 75.7% 72.0%
72.3% 70.9% 74.2%
77.4% 76.3% 77.5%
74.6% 73.7% 74.5%

Squat Bench Dead

78.5% 73.2% 77.1%
72.9% 74.5% 79.8%
77.1% 75.0% 73.9%
77.0% 75.8% 78.8%
74.5% 73.5% 75.0%
77.0% 75.8% 78.8%
76.1% 74.6% 77.0%

Squat Bench Dead

77.9% 76.6% 77.9%
72.1% 75.2% 79.1%
78.3% 76.6% 77.5%
77.3% 77.2% 80.4%
76.9% 76.6% 77.0%
76.3% 76.4% 78.2%

Squat Bench Dead

75.8% 76.5% 77.9%
75.6% 76.6% 77.1%
75.8% 76.5% 75.0%
74.2% 75.9% 72.9%
70.0% 70.8% 70.0%
75.3% 76.1% 76.1%