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Sheiko Universal - DR Workout

The document contains a 4-week workout program with details on exercises, sets, reps, and weights for each workout day. It includes programs for squat, bench press, deadlift, and other exercises. Reps and weight percentages gradually increase over the 4 weeks to provide progression in the program.

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loxowe6416
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97 views16 pages

Sheiko Universal - DR Workout

The document contains a 4-week workout program with details on exercises, sets, reps, and weights for each workout day. It includes programs for squat, bench press, deadlift, and other exercises. Reps and weight percentages gradually increase over the 4 weeks to provide progression in the program.

Uploaded by

loxowe6416
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
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squat 100 To Save: Log in to Google --> File --> Make a Copy | Dr Workout

bench 100
deadlift 100
Volume Calculations

Reps Poundage Intensity/Average %


Universal 1 Squat Bench Dead Squat Bench Dead Squat Bench Dead
1 52 74 53 179 3440 4995 3660 12095 66.2% 67.5% 69.1%
2 57 76 51 184 3780 5100 3570 12450 66.3% 67.1% 70.0%
3 77 126 48 251 5155 8140 3350 16645 66.9% 64.6% 69.8%
4 57 104 54 215 3885 6780 3790 14455 68.2% 65.2% 70.2%
5 77 105 76 258 5270 7190 5800 18260 68.4% 68.5% 76.3%
6 46 111 33 190 3270 7645 2210 13125 71.1% 68.9% 67.0%
Total 366 596 315 1277 24800 39850 22380 87030 67.8% 66.9% 71.0%

Reps Poundage Intensity/Average %


Universal 2 Squat Bench Dead Squat Bench Dead Squat Bench Dead
1 32 37 33 102 2255 2730 2400 7385 70.5% 73.8% 72.7%
2 36 65 26 127 2525 4595 1850 8970 70.1% 70.7% 71.2%
3 25 48 12 85 1625 3250 760 5635 65.0% 67.7% 63.3%
4 12 22 12 46 750 1350 750 2850 62.5% 61.4% 62.5%
Total 105 172 83 360 7155 11925 5760 24840 68.1% 69.3% 69.4%
Preparatory Cycle

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 4 1 50
60% 4 1 60
70% 4 5 70
2 Bench 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 5 75
3 Chest Muscles 8 5
4 Goodmornings 5 5

3 day (Wednesday) % reps sets weight


1 Deadlift with one pause 50% 3 1 50
(5cm below the knee) 60% 3 1 60
70% 3 4 70
2 Bench with chains 50% 3 1 50
60% 3 1 60
70% 3 5 70
3 Deadlifts off boxes 60% 3 1 60
(bar below knees) 70% 3 1 70
80% 3 4 80
4 Latissimus dorsi 8 5
5 Abs 10 4

5 day (Friday) % reps sets weight


1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 4 75
2 Bench 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 2 75
80% 2 4 80
3 Triceps 8 5
4 Goodmornings (seated) 5 5
6 day (Saturday) % reps sets weight
1 Deadlift with 2 pauses 50% 3 1 50
(5cm below and 5cm above) 60% 3 1 60
70% 3 1 70
75% 2 4 75
2 Bench 50% 4 1 50
60% 4 1 60
70% 4 5 70
3 Latissimus dorsi 8 5
4 Leg press 6 5

###
week 2
1 day (Monday) % reps sets weight
1 Bench 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 Benchpress with chains 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
4 Triceps 8 5
5 Goodmornings in depth 5 5

3 day (Wednesday) % reps sets weight


1 Bench 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
2 Deadlift with 1 pause 50% 3 1 50
(below the knees) 60% 3 1 60
70% 3 1 70
75% 2 4 75
3 Chest muscles 6 5
4 Hyperextension 8 4

5 day (Friday) % reps sets weight


1 Squat 50% 5 1 50
60% 5 1 60
70% 3,5,2,7,4,6 1 70
2 Bench 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 4 75
3 Latissimus dorsi 8 5
4 Biceps curls 8 5

6 day (Saturday) % reps sets weight


1 Deficit deadift 50% 3 1 50
60% 3 1 60
65% 2 4 65
2 Incline bench 3 5
3 Deadlift off boxes 65% 4 1 65
(bar below knees) 75% 4 1 75
85% 3 4 85
4 Triceps 8 5
5 Hyperextensions 5 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 with chains 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 5 75
3 Squat 50% 5 1 50
60% 5 1 60
70% 4 4 70
4 Chest muscles 10 4
5 Abs 10 3

3 day (Wednesday) % reps sets weight


1 Deadlift with 1 pause 50% 3 1 50
(above the knees) 60% 3 1 60
70% 3 1 70
75% 2 2 75
80% 1 3 80
2 Bench 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
3 Triceps 8 5
4 Leg press 4 5

5 day (Friday) % reps sets weight


1 Bench 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
75% 3 5 75
3 Bench 50% 4 1 50
60% 4 1 60
70% 4 4 70
4 Chest muscles 8 5
5 Triceps 8 5
6 Abs 8 4

6 day (Saturday) % reps sets weight


1 Deficit deadlift 50% 3 1 50
60% 3 1 60
70% 2 4 70
2 Bench 50% 6 1 50
60% 6 1 60
65% 6 5 65
3 Deadlift off boxes 60% 3 1 60
(bar below knees) 70% 3 1 70
80% 3 2 80
85% 2 3 85
4 Latissimus dorsi 8 5
5 Squats in depth 5 5

###
week 4
1 day (Monday) % reps sets weight
1 Bench 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
90% 1 3 90
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 1 85
90% 1 2 90
3 Dumbbells press 6 5
4 Latissimus dorsi 8 5
5 Goodmornings 4 5

3 day (Wednesday) % reps sets weight


1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 1 80
85% 1 2 85
90% 1 3 90
2 Bench 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Deadlift off boxes 60% 4 1 60
(bar below knees) 70% 4 1 70
80% 4 4 80
4 Squats in depth 5 5
5 Abs 8 4

5 day (Friday) % reps sets weight


1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Bench with chains 50% 3 1 50
60% 3 1 60
70% 3 5 70
3 Squat 55% 3 1 55
65% 3 1 65
75% 3 4 75
4 Chest muscles 8 5
5 Hyperextension 8 4

6 day (Saturday) % reps sets weight


1 Decficit deadlift 50% 3 1 50
60% 3 1 60
65% 2 4 65
2 Bench 50% 6 1 50
60% 6 1 60
65% 6 5 65
3 Latissimus dorsi 8 5
4 Triceps 8 5
5 Leg press 6 6

###
week 5
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 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
3 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Chest Muscles 8 5
5 Abs 10 4

3 day (Wednesday) % reps sets weight


1 Deadlift with 1 pause 50% 3 1 50
(5cm above the kness) 60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 5 85
3 Deadlift off boxes 70% 3 1 70
(bar below knees) 80% 3 1 80
90% 3 2 90
95% 2 3 95
4 Latissimus dorsi 8 5
5 Leg press 4 5

5 day (Friday) % reps sets weight


1 Squat 50% 5 1 50
60% 5 1 60
70% 4,7,3,8,2,6 1 70
2 Bench with chains 50% 3 1 50
60% 3 1 60
70% 3 5 70
3 Chest muscles 8 5
4 Triceps 8 5
5 Abs 10 4

6 day (Saturday) % reps sets weight


1 Deadlift with chains 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
2 Bench 50% 5 1 50
60% 5 1 60
70% 5 5 70
3 Deadlift off boxes 65% 4 1 65
(bar below knees) 75% 4 1 75
85% 4 4 85
4 Latissimus dorsi 8 5
5 Hyperextension 8 4

###
week 6
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 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Chest Muscles 8 5
4 Triceps 8 5
5 Goodmornings 5 5

3 day (Wednesday) % reps sets weight


1 Bench 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Deadlift with 2 pauses 50% 3 1 50
(5cm below and 5cm above) 60% 3 1 60
70% 3 1 70
80% 2 4 80
3 Bench 50% 4 1 50
60% 4 1 60
70% 4 4 70
4 Latissimus dorsi 8 5
5 Hyperextensions 8 5
5 day (Friday) % reps sets weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 5 85
2 Bench with chains 55% 3 1 55
65% 3 1 65
75% 3 5 75
3 Chest muscles 8 5
4 Triceps 8 5
5 Abs 8 4

6 day (Saturday) % reps sets weight


1 Deficit deadlift with chains 50% 3 1 50
60% 3 1 60
70% 2 5 70
2 Bench with chains 55% 5 1 55
65% 4 1 65
75% 3 5 75
3 Latissimus dorsi 8 5
4 Triceps 8 5
5 Hyperextensions 8 4
Competition Cycle

week 1
1 day (Monday) % reps sets weight
1 Squat 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 4 85
2 Bench 50% 1 1 50
60% 1 1 60
70% 1 1 70
80% 2 2 80
90% 1 3 90
3 Chest Muscles 8 4

3 day (Wednesday) % reps sets weight


1 Bench with board 65% 3 1 65
75% 3 1 75
85% 2 2 85
90% 1 3 90
2 Deadlifts off boxes 60% 3 1 60
(bar below knees) 70% 3 1 70
80% 3 2 80
90% 2 3 90
3 Latissimus dorsi 8 4
4 Triceps 6 4

5 day (Friday) % reps sets weight


1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
2 Bench 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 1 75
80% 1 3 80
3 Triceps 6 4
4 Hyperextensions 8 3
6 day (Saturday) % reps sets weight
1 Deadlifts 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
2 Incline bench 3 5
3 Latissimus dorsi 6 4
4 Abs 8 3

###
week 2
1 day (Monday) % 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
100% 1 2 100
2 Bench 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
100% 1 2 100
3 Triceps 6 4
4 Hyperextensions 6 3

3 day (Wednesday) % reps sets weight


1 Bench 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% 3 1 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
100% 1 2 100
3 Chest muscles 6 4
4 Delts muscles 6 4

5 day (Friday) % reps sets weight


1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 4 75
2 Bench with board 60% 3 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
3 Latissimus dorsi 6 4
4 Goodmorning seated 5 5

6 day (Saturday) % reps sets weight


1 Bench 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
2 Deadlift off boxes 55% 3 1 55
(bar below knees) 65% 3 1 65
75% 2 1 75
85% 1 3 85
3 Abs 8 3

###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 1 75
80% 1 3 80
2 Bench 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
3 Chest muscles 6 4

3 day (Wednesday) % reps sets weight


1 Bench 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 1 75
80% 1 3 80
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 2 75
3 Latissimus dorsi 6 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 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
3 Chest muscles (with little weight) 6 3
4 Hyperextensions (without weight) 5 3

6 day (Saturday)
Repose
###

week 4
1 day (Monday) % reps sets weight
1 Bench 50% 3 1 50
60% 3 1 60
70% 2 3 70
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 3 70

3 day (Wednesday) % reps sets weight


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

4-5 day (Thursday-Friday)


Repose

6-7 day (Saturday-Sunday)


Competition / Test maxes

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