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Enter your maxes here:

Squat 100
Bench 100
Deadlift 100

SHEIKO 3 DAY PROGRAM

OVER 80KG (175 LB) BODYWEIGHT
Volume Calculations

#37v2 #31 #32v2

Zones % Monthly NLMonthly % Monthly NLMonthly % Monthly NLMonthly %
1 50-59 170 20.6% 125 18.8% 72 18.5%
2 60-69 221 26.8% 120 18.0% 80 20.5%
3 70-79 261 31.7% 205 30.8% 129 33.1%
4 80-89 169 20.5% 205 30.8% 99 25.4%
5 90+ 3 0.4% 11 1.7% 10 2.6%
NL 824 100.0% 666 100.0% 390 100.0%

Overall Summary

Peparatory Period (#37v2)

250

200

150 Column E
Week

100

50

0
0.5 1 1.5 2 2.5 3 3.5 4 4.5

#37v2 Squat Bench Dead NL Avg Wt. Squat Bench

1 62 129 39 230 65 66.5% 61.9%
2 65 80 39 184 68 69.5% 66.9%
3 74 109 26 209 68 66.9% 67.4%
 4 67 108 26 201 69 70.6% 66.6%
Total 268 426 130 824 67 68.4% 65.4%

Peparatory Period (#31)

250

200

150 Column E
Week

100

50

0
0.5 1 1.5 2 2.5 3 3.5 4 4.5

#31 Squat Bench Dead NL Avg Wt. Squat Bench

1 79 84 30 193 69 67.8% 68.7%
2 50 82 27 159 69 70.2% 68.3%
3 69 88 32 189 69 67.5% 69.1%
4 50 63 16 129 70 70.4% 68.7%
Total 248 317 105 670 69 68.8% 68.7%

Competition Period (#32v2)

180
160
140
120
NL
100
Week

80
60
40
20
 180
160
140
120
NL
100

Week
80
60
40
20
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5

#32v2 Squat Bench Dead NL Avg Wt. Squat Bench

1 28 47 12 87 70 74.1% 68.1%
2 68 52 34 154 70 71.3% 69.9%
3 28 47 25 100 68 67.0% 68.1%
4 10 25 12 47 62 60.0% 63.4%
Total 134 171 83 388 69 70.1% 68.0%
 Zones %
Training Cycle Summary 1 50-59
300 2 60-69
3 70-79
250 4 80-89
5 90+
200 Column C
Column E
Lifts

150
Column L
100
50
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5 5 5.5
Intensity Zones

These graphs show the type of loading

Squat #37v2 Bench #37v2

) 50 60
50
40
Row 50 40
30 Row 51
Lifts

30
Lifts

Row 52 20
Column E 20
Row 53
10
10
0
0 15 20 25 30 35 40 45
9 10 11 12 13 14 15 16
Week
Week

4 4.5
Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3
71.5% 50-59 10 13 15 13 51 50-59 42 21 20
66.9% 60-69 9 11 13 11 44 60-69 53 18 41
71.5% 70-79 43 21 26 12 102 70-79 34 25 9
 71.2% 80-89 0 20 20 31 71 80-89 0 16 39
70.1% 90+ 0 0 0 0 0 90+ 0 0 0
NL 62 65 74 67 268 NL 129 80 109
Avg. Int. 66.5% 69.5% 66.9% 70.6% 68.4% Avg. Int. 61.9% 66.9% 67.4%

Squat #31 Bench #31

40 40
35 35
30 30
60-69
25 25
70-79

Lifts
20
Lifts

20
80-89
Column E 15 15
90+
10 10
5 5
0 0
9.5 10 10.5 11 11.5 12 12.5 13 13.5 13 14 15 16 17 18 19 20
Week Week

4 4.5
Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3
72.0% 50-59 13 10 10 10 43 50-59 18 16 19
68.3% 60-69 17 8 9 8 42 60-69 15 14 16
73.8% 70-79 33 6 38 6 83 70-79 21 38 21
70.3% 80-89 16 26 12 26 80 80-89 30 14 30
71.3% 90+ 0 0 0 0 0 90+ 0 0 2
NL 79 50 69 50 248 NL 84 82 88
Avg. Int. 67.8% 70.2% 67.5% 70.4% 68.8% Avg. Int. 68.7% 68.3% 69.1%

Squat #32v2 Bench #32v2

2)
35 30
30 25
25 Row 114 20
20 Row 115
Lifts

15
Lifts

NL 15 Row 116 10
10 Row 117
5
5 0
0 5.5 6 6.5 7 7.5 8 8.5 9 9.5
2 3 4 5 6 7 8 9 10
Week
 30 25
25 Row 114 20
20 Row 115

Lifts
15

Lifts
NL 15 Row 116 10
10 Row 117
5
5 0
0 5.5 6 6.5 7 7.5 8 8.5 9 9.5
2 3 4 5 6 7 8 9 10
Week
Week

3.5 4 4.5
Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3
70.0% 50-59 6 9 6 3 24 50-59 9 9 9
68.8% 60-69 6 12 6 4 28 60-69 9 9 9
67.2% 70-79 12 15 8 3 38 70-79 24 9 15
62.5% 80-89 2 32 8 0 42 80-89 2 25 14
67.6% 90+ 4 0 0 0 4 90+ 3 0 0
NL 30 68 28 10 136 NL 47 52 47
Avg. Int. 74.1% 71.3% 67.0% 60.0% 70.1% Avg. Int. 68.1% 69.9% 68.1%
 These graphs show the focus of the load

ench #37v2 Deadlift #37v2 Lift Distributi

30 0.6

25 0.5
50-59
0.4
% Total Lifts

Row 50 20 60-69
Row 51 0.3
70-79
Lifts

15
Row 52
80-89 0.2
Row 53 10
90+
5 0.1
25 30 35 40 45 0 0
0.5 1 1.5 2 2.5 3 3.5 4 4.5 0.5 1 1.5 2 2.5 3
Week
Week Week

Deadlift
Week 4 Month % Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 1
20 103 50-59 3 6 3 4 16 Squat 27.0%
42 154 60-69 6 6 7 4 23 Bench 56.1%
34 102 70-79 18 27 6 6 57 Deadlift 17.0%
 12 67 80-89 12 0 7 12 31
0 0 90+ 0 0 3 0 3
108 426 NL 39 39 26 26 130
66.6% 65.4% Avg. Int. 71.5% 66.9% 71.5% 71.2% 70.1%

Bench #31 Deadlift #31 Lift Distribu

14 0.6
12 0.5
10 50-59
60-69 0.4

% Total Lifts
60-69
70-79 8
70-79 0.3
Lifts

80-89 6
80-89 0.2
90+ 4 90+
2 0.1

0 0
5 16 17 18 19 20 0.5 1 1.5 2 2.5 3 3.5 4 4.5 0.5 1 1.5 2 2.5 3
Week Week Week

Deadlift
Week 4 Month % Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 1
14 67 50-59 3 6 3 3 15 Squat 40.9%
12 57 60-69 6 6 6 3 21 Bench 43.5%
18 98 70-79 6 9 6 3 24 Deadlift 15.5%
17 91 80-89 12 6 11 5 34
2 4 90+ 3 0 2 2 7
63 317 NL 30 27 28 16 101
68.7% 68.7% Avg. Int. 72.0% 68.3% 73.8% 70.3% 71.3%

ench #32v2 Deadlift #32v2 Lift Distributi

18 0.6
16 0.5
14 50-59
0.4
% Total Lifts

Row 114 12
60-69
Row 115 10 0.3
70-79
Lifts

Row 116 8
80-89 0.2
Row 117 6
4 90+
0.1
2
7 7.5 8 8.5 9 9.5 0 0
0.5 1 1.5 2 2.5 3 3.5 4 4.5 0.5 1 1.5 2 2.5 3
Week
Week
 16 0.5
14 50-59
0.4

% Total Lifts
Row 114 12 60-69
Row 115 10 0.3
70-79

Lifts
Row 116 8
80-89 0.2
Row 117 6
4 90+
0.1
2
7 7.5 8 8.5 9 9.5 0 0
0.5 1 1.5 2 2.5 3 3.5 4 4.5 0.5 1 1.5 2 2.5 3
Week
Week Week

Deadlift
Week 4 Month % Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 1
6 33 50-59 3 6 3 3 15 Squat 33.7%
6 33 60-69 3 7 6 3 19 Bench 52.8%
13 61 70-79 2 6 16 6 30 Deadlift 13.5%
0 41 80-89 1 15 0 0 16
0 3 90+ 3 0 0 0 3
25 171 NL 12 34 25 12 83
63.4% 68.0% Avg. Int. 70.0% 68.8% 67.2% 62.5% 67.6%
raphs show the focus of the loading

Lift Distribution #37v2

0.6
0.5
0.4 Squat
0.3 Bench
Deadlift
0.2
0.1
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
Week

Week 2 Week 3 Week 4 Month

35.3% 35.4% 33.3% 32.5%
43.5% 52.2% 53.7% 51.7%
21.2% 12.4% 12.9% 15.8%
 Lift Distribution #31
0.6
0.5
0.4 Squat
0.3 Bench
Deadlift
0.2
0.1
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
Week

Week 2 Week 3 Week 4 Month

31.4% 37.3% 38.8% 37.2%
51.6% 47.6% 48.8% 47.6%
17.0% 15.1% 12.4% 15.2%

Lift Distribution #32v2

0.6
0.5
0.4
Squat
0.3 Bench
Deadlift
0.2
0.1
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
Week
0.5
0.4 Squat
0.3 Bench
Deadlift
0.2
0.1
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
Week

Week 2 Week 3 Week 4 Month

44.2% 28.0% 21.3% 34.9%
33.8% 47.0% 53.2% 43.8%
22.1% 25.0% 25.5% 21.3%
 Sheiko
Prep period 1

week 1 squat
1 day (Monday) % reps sets weight 50-59
1 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 5 75 ###
2 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 5 5 70 ###
3 Bench press 50% 6 1 50 ###
60% 6 1 60 ###
65% 6 4 65 ###
4 Chest muscles 6 4
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 50 ###
60% 3 1 60 ###
70% 3 1 70 ###
75% 3 4 75 ###
2 Incline Bench press (30 degrees) 50% 3 1
60% 3 1
70% 3 4
3 Deadlift from boxes 60% 3 1 60 ###
70% 3 1 70 ###
80% 3 4 80 ###
4 Leg extension 8 5
5 Abs 8 3

4 day (Friday) % reps sets weight

1 Bench press 50% 7 1 50 ###
55% 6 1 55 ###
60% 5 1 60 ###
65% 4 1 65 ###
70% 3 2 70 ###
75% 2 2 75 ###
70% 3 2 70 ###
65% 4 1 65 ###
60% 6 1 60 ###
55% 8 1 55 ###
50% 10 1 50 ###
2 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 5 75 ###
3 French press 8 5
4 Lat muscles 8 5
5 Good morning (sitting) 5 5

###

week 2 % reps sets weight

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 2 4 80 ###
2 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 2 5 80 ###
5 Squat 55% 3 1 55 ###
65% 3 1 65 ###
75% 3 4 75 ###
3 Chest muscles 8 5
4 Push up (legs are on the bench, 10-20 kg on the back 8 4
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees (pause = 1 sec) 50% 3 1 50 ###
60% 3 1 60 ###
70% 3 4 70 ###
2 Bench press 55% 5 1 55 ###
65% 4 1 65 ###
75% 3 4 75 ###
3 Deadlift 50% 3 1 50 ###
60% 3 1 60 ###
70% 3 1 70 ###
75% 3 4 75 ###
5 Leg press 6 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 1 75 ###
80% 3 2 80 ###
85% 2 3 85 ###
2 Bench press 50% 6 1 50 ###
60% 5 1 60 ###
70% 4 1 70 ###
75% 3 1 75 ###
80% 2 2 80 ###
85% 1 2 85 ###
75% 3 1 75 ###
65% 5 1 65 ###
55% 5 1 55 ###
3 Lat muscles 8 4
4 Triceps 6 5
5 Good morning (sitting) 6 5
###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 3 4 80 ###
2 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 3 5 80 ###
3 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 5 4 70 ###
4 Chest muscles 10 5
5 Push up (legs are on the bench, 10-20 kg on the back 8 4
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50 ###
65% 2 2 65 ###
70% 1 3 70 ###
2 Bench press 50% 4 1 50 ###
60% 3 1 60 ###
70% 3 1 70 ###
80% 3 2 80 ###
85% 2 2 85 ###
80% 3 2 80 ###
3 Deadlift from boxes 60% 3 1 60 ###
70% 3 1 70 ###
80% 3 1 80 ###
85% 2 2 85 ###
90% 1 3 90 ###
4 Delts 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 2 4 80 ###
2 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 2 4 80 ###
3 Bench press 50% 6 1 50 ###
60% 6 1 60 ###
65% 6 4 65 ###
4 Chest muscles 8 4
5 Hyperextension 8 4
 ###
week 4
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 55 ###
65% 4 1 65 ###
75% 3 1 75 ###
85% 2 4 85 ###
2 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 4 75 ###
3 Squat 50% 3 1 50 ###
60% 3 1 60 ###
70% 3 2 70 ###
80% 2 4 80 ###
4 Lat muscles 6 5
5 Dip 4 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 3 2 80 ###
85% 2 3 85 ###
2 Deadlift 50% 4 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 2 80 ###
85% 2 3 85 ###
3 Bench press 55% 4 1 55 ###
65% 4 1 65 ###
75% 4 4 75 ###
5 Leg extension 8 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 3 5 80 ###
2 Bench press 50% 6 1 50 ###
60% 6 1 60 ###
65% 6 4 65 ###
3 Chest muscles 10 5
4 French press 6 4
5 Hyperextension 8 4
###
###
 Sheiko
Prep period 2

week 1 squat
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 50
60% 5 2 60
70% 2,4,6,7,5,3 1 70
3 Bench press 55% 3 1 55
65% 3 1 65
75% 3 4 75
4 Chest muscles 8 4
5 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 1 70
80% 2 4 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
80% 2 2 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 2 2 80
90% 1 3 90
4 Lat muscles 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
3 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Dip 5 5
5 French press 6 4
6 Hyperextension 8 4

###
week 2 50-59
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 3 80
4 Chest muscles 8 4
5 Good morning (standing) 5 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 1 60
70% 2 3 70
2 Bench press 50% 4 1 50
60% 4 1 60
70% 4 1 70
75% 4 4 75
3 Deadlift 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 3 85
4 Delts 6 4
5 Lat muscles 8 4
6 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
2 Bench press 50% 4 1 50
60% 3 1 60
70% 3 4 70
4 Triceps 8 4
5 Leg press 5 5
 ###
week 3 50-59
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 50
60% 5 1 60
70% 3,7,4,6,2 1 70
3 Bench press 55% 4 1 55
65% 4 1 65
75% 4 3 75
4 Chest muscles 8 4
6 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85
90% 1 2 90
80% 2 2 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 1 80
90% 2 2 90
95% 1 2 95
4 French press 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Delts 6 4
4 Good morning (sitting) 4 5

###
week 4 50-59
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Chest muscles 8 4
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 1 85
90% 1 2 90
80% 2 2 80
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 1 85
90% 1 2 90
3 Triceps 6 4
4 Leg press 5 5
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 1 80
85% 2 4 85
2 Bench press 55% 4 1 55
65% 4 1 65
75% 3 4 75
3 Chest muscles 8 4
4 Delts 6 5
5 Good morning (sitting) 4 5
 Sheiko
Comp period

week 1 squat
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
3 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
if 100% is ok, then go for 10 100%-105% 1 1-2 100-105
2 Bench press 50% 3 1 50
60% 3 1 60
70% 2 1 70
80% 2 1 80
90% 1 1 90
if 100% is ok, then go for 10 100%-105% 1 1-2 100-105

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 1 70
80% 1 1 80
90% 1 1 90
if 100% is ok, then go for 10 100%-105% 1 1-2 100-105
3 Chest muscles 6 4
4 Good morning (standing) 8 4
###
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 5 80
3 Squat 55% 3 1 55
65% 3 1 65
75% 2 3 75
4 Chest muscles 8 4
5 Goodmorning 4 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 1 3 70
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 3 85
3 Deadlift 50% 3 1 50
60% 2 2 60
70% 1 3 70
80% 3 5 80
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 3 6 80
85% 1 2 85
80% 2 2 80
3 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Chest muscles 6 3
5 Hyperextension 6 4
###

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
3 Chest muscles 6 3
4 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Deadlift 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 5 75
3 Good morning (standing, light weight) 4 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 2 1 70
75% 1 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
3 Abs 8 2
###
week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 3 75
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 3 70
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 2 2 60
70% 1 3 70
2 Bench press 50% 3 1 50
60% 3 1 60
70% 2 3 70
###
5-6-7 day
Competition