Sheiko: #37
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1Jan-1Jan-3Jan-5SettingsInstructions
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bench50%1x5100dl50%1x5200bench50%1x71001rm3rm5rmModify the "1RM" (yellow cells) in "Settings" according to your current 1-repetition maximum for each lift.

Edit the date in the top-left corner (yellow cell) with the start date of your program.


All notation is "sets x reps".
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60%2x412060%2x524055%1x6110squat300285265
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70%2x314070%2x428060%1x5120bench200190180
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75%5x315075%4x330065%1x4130dl400380355
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squat50%1x5150
incline bench
6x470%2x3140press1009590
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60%2x5180dip5x575%2x2150
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70%5x5210block dl50%1x520070%2x3140
Sheiko #37
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fly
5x10
60%2x524065%1x4130
More at mosey.org
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bench50%1x610070%2x428060%1x6120
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60%2x612080%4x332055%1x8110
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65%4x6130lunge5x550%1x10100
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gmorning (stand)
5x5abs3x10
dumbbell fly
5x10
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squat50%1x5150
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60%2x4180
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70%2x3210
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75%5x3225
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french press
5x10
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gmorning (sit)
5x5
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2Jan-8Jan-10Jan-12
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squat50%1x5150knee dl50%1x4200squat50%1x4150
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60%2x418060%2x424060%1x4180
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70%2x321070%4x428070%2x3210
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80%5x2240bench50%1x510075%6x3225
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bench50%1x510060%2x5120bench50%1x6100
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60%1x412070%5x414060%1x5120
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70%2x3140fly5x1070%2x4140
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80%6x2160dl50%1x420075%2x3150
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dumbbell fly
5x10
60%1x424080%2x2160
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push up
5x10
70%2x328075%1x4150
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squat55%1x316575%5x330070%1x5140
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65%1x3195lunge5x560%1x6120
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75%4x322550%1x7100
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gmorning (stand)
5x5fly5x10
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triceps5x10
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squat55%1x3165
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65%1x3195
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75%2x4225
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gmorning (sit)
5x6
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3Jan-15Jan-17Jan-19
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squat50%1x5150knee dl50%1x4200bench50%1x5100
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60%2x418060%1x424060%1x4120
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70%2x321070%2x428070%2x3140
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80%5x324075%4x430080%5x2160
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bench50%1x5100bench50%1x6100squat50%1x5150
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60%1x412060%1x512060%1x5180
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70%2x314070%2x414070%2x5210
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80%5x316075%2x315075%5x4225
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fly
5x10
80%2x2160bench50%1x6100
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push up
5x10
75%2x315060%2x6120
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squat50%1x515070%1x414065%4x6130
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60%1x518065%1x5130fly5x10
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70%5x521060%1x6120
gmorning (stand)
5x5
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abs
3x10
55%1x7110
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50%1x8100
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fly5x10
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block dl60%1x5240
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70%2x5280
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80%4x4320
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lunge5x5
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abs3x10
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4Jan-22Jan-24Jan-26
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squat50%1x5150bench50%1x5100squat50%1x5150
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60%1x418060%1x412060%1x4180
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70%2x321070%2x314070%2x3210
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80%2x324080%2x316080%6x3240
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85%3x225585%3x2170bench50%1x5100
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bench50%1X5100dl50%1x420060%1x5120
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60%1X412060%1x424070%5x5140
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70%2X314070%2x3280fly5x10
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80%5X316080%2x3320dip5x8
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fly
5x10
85%3x2340
gmorning (sit)
5x5
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dip5x8bench55%1x5110abs3x10
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squat50%1x515065%1x5130
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60%1x418075%4x4150
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70%2x3210fly5x10
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80%4x2240lunge5x5
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gmorning (stand)
5x5
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