Sheiko
Sheiko
Squat 100
Bench 100
Deadlift 100
Volume Calculations
Reps Poundage
MS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 6250 10150 6680 23080
2 86 127 70 283 5890 8620 4700 19210
3 131 200 114 445 8770 13070 7990 29830
4 88 106 94 288 6270 7480 6740 20490
Total 397 583 375 1355 27180 39320 26110 92610
339
MS Prep2 Squat Bench Dead Squat Bench Dead
1 80 204 90 374 5675 13625 6540 25840
2 91 163 83 337 6010 10940 6040 22990
3 84 191 107 382 5930 12835 7500 26265
4 85 148 69 302 5980 10280 4930 21190
5 95 186 78 359 6520 12245 5370 24135
6 85 148 69 302 5980 10280 4930 21190
Total 520 1040 496 2056 36095 70205 35310 141610
347 343
MS Prep3 Squat Bench Dead Squat Bench Dead
1 80 114 67 261 5645 7965 4840 18450
2 91 148 46 285 6040 10000 3300 19340
3 73 126 62 261 5115 8685 4460 18260
4 51 127 51 229 3530 8645 3780 15955
5 83 137 62 282 5810 9570 4520 19900
Total 378 652 288 1318 26140 44865 20900 91905
264
MS Comp Squat Bench Dead Squat Bench Dead
1 82 67 63 212 5700 4740 4440 14880
2 92 92 69 253 6450 6525 4950 17925
3 58 87 47 192 4050 6120 3240 13410
4 41 65 19 125 2770 4510 1270 8550
5 15 30 15 60 930 1870 930 3730
Total 288 341 213 842 19900 23765 14830 58495
week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
75% 3 5 75
2 Squat 50% 5 1 50
60% 5 2 60
70% 5 5 70
3 Bench press 50% 5 1 50
60% 5 1 60
70% 4 4 70
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
###
week 2
1 day (Monday) % 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 5 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 45% 3 2 45
55% 3 2 55
60% 2 4 60
6 Good morning (standing) 5 5
###
week 3
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 6 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 3 4 80
6 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 5 80
2 Bench press 55% 5 1 55
65% 5 1 65
75% 4 5 75
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 40
50% 4 2 50
60% 3 3 60
6 Good morning (standing) 5 5
week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 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 5 70
4 Dumbbell fly 10 5
5 Squat 55% 5 1 55
65% 4 1 65
75% 3 5 75
6 Good morning (standing) 5 5
###
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5
###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 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 Squat 50% 6 1 50
60% 6 1 60
65% 6 4 65
4 Bench press 55% 5 1 55
65% 5 2 65
75% 4 4 75
5 Dumbbell fly 10 5
6 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 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% 3 2 80
85% 2 2 85
80% 3 2 80
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5
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 2 80
85% 2 4 85
2 Squat 50% 5 1 50
60% 5 2 60
70% 2,4,6,8,7,5,3 1 70
3 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
4 Dumbbell fly 10 5
5 Squat 50% 5 1 50
60% 5 2 60
65% 4 4 65
6 Good morning (standing) 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% 2 2 80
90% 1 3 90
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
3 Bench press 55% 5 1 55
65% 5 1 65
75% 5 4 75
4 Dumbbell fly 10 5
5 Leg press 6 5
6 Good morning (standing) 5 5
###
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% 5 1 60
70% 5,8,3,6,2,7,4 1 70
3 Bench press 55% 5 1 55
65% 5 1 65
70% 5 5 70
4 Dumbbell fly 10 5
5 Lunge 5 5
6 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% 2 2 80
90% 1 3 90
80% 2 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 Dip 8 5
5 Lunge 5 5
6 Back extension 10 4
week 1
1 day (Monday) % 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
75% 2 3 75
3 Abs 10 3
5-6-7 day
Competition
Sheiko
Monthly training plan #37
week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
75% 3 5 75
2 Squat 50% 5 1 50
60% 5 2 60
70% 5 5 70
3 Dumbbell fly 10 5
4 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
5 Good morning (standing) 5 5
###
week 2
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% 2 6 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 55
65% 3 1 65
75% 3 4 75
6 Good morning (standing) 5 5
###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 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 10 5
4 Push up 10 5
5 Squat 50% 5 1 50
60% 5 1 60
70% 5 5 70
6 Abs 10 3
###
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 3 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 Dip 8 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5
week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
75% 3 5 75
2 Squat 50% 5 1 50
60% 5 2 60
70% 5 5 70
3 Dumbbell press 6 6
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
###
week 2
1 day (Monday) % 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 Push up 10 5
5 Front squat 40% 4 2 40
50% 3 2 50
55% 3 4 55
6 Good morning (standing) 5 5
###
week 3
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 5 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 Push up (wide grip) 10 5
5 Pistol squat 5 5
6 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 5 80
2 Bench press 55% 5 1 55
65% 5 1 65
75% 4 5 75
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 40
50% 4 2 50
60% 3 3 60
6 Back extension 10 5
week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 3 2 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 Leg press 6 6
6 Good morning (standing) 5 5
###
week 2
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% 2 6 80
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
75% 3 4 75
6 Good morning (standing) 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% 2 2 80
90% 1 3 90
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
90% 2 3 90
3 Squat 55% 4 1 55
65% 4 1 65
75% 4 4 75
4 Dumbbell fly 10 5
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 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 4 85
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 5 1 60
70% 5 1 70
75% 4 4 75
6 Good morning (standing) 5 5
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
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
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
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
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
5-6-7 day
Competition
WEEK 1 Full gear Partial gear/Partial ROM Raw Maxes
DAY 1 (MON) Squat 100 100 100
bench 100 100 100
reps sets % FULL Partial Raw deadlift 100 100 100
DAY 2 (TUES)
REST
DAY 3 (WED)
reps sets % FULL Partial Raw
Squat 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 3 70% 70.0 70.0 70.0
Bench Press 3 1 50% 50.0 50.0 50.0
3 2 60% 60.0 60.0 60.0
2 3 70% 70.0 70.0 70.0