Sheiko: #40
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1Jan-1Jan-3Jan-5SettingsInstructions
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bench50%1X5100dl50%1x4200squat50%1x51501rm3rm5rmModify 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%2x424060%1x4180squat300285265
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70%2x314070%2x328070%2x3210bench200190180
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80%2x316080%2x332080%2x3240dl400380355
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85%3x217085%4x234085%4x2255press1009590
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80%2x3160bench50%1x8100bench50%1X5100
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squat50%1x515055%1x711060%2x4120
Sheiko #40
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60%1x418060%1x612070%2x3140
More at mosey.org
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70%2x321065%1x513080%6x2160
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80%5x324070%1x4140dip5x6
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bench55%1x511075%2x3150squat55%1x5165
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65%1x513080%2x216065%1x4195
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75%5x415085%3x117075%4x3225
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fly
5x10
80%2x2160triceps5x10
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leg press6x675%1x3150
gmorning (sit)
5x5
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gmorning (stand)
5x570%1x4140
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65%1x6130
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60%1x8120
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55%1x10110
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50%1x12100
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fly5x10
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block dl60%1x5240
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70%1x4280
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80%2x3320
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90%2x3360
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100%3x2400
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lunge6x5
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abs4x10
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2Jan-8Jan-10Jan-12
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squat50%1x5150def. dl50%1x3200bench50%1x5100
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60%1x418060%2x324060%1x4120
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70%2x321065%4x226070%2x3140
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80%5x3240bench50%1x510080%7x3160
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bench50%1X510060%1x5120squat50%1x5150
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60%1X412070%2x414060%1x5180
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70%2x314075%2x315070%2x5210
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80%6x216080%3x216075%4x4225
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fly
5x10
75%2x3150
push up (wide)
5x8
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dip5x870%2x5140leg ext.5x10
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squat50%1x515060%1x7120
gmorning (sit)
5x5
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60%1x418050%1x9100
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70%2x3210fly5x10
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75%4x3225dl50%1x4200
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gmorning (stand)
5x560%1x4240
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70%2x3280
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80%5x2320
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leg press
6x5
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abs4x10
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3Jan-15Jan-17Jan-19
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squat50%1x5150dl50%1x4200bench50%1x5100
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60%2x418060%1x324060%1x4120
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70%2x321070%2x328070%2x3140
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80%2x224080%2x232080%6x3160
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90%3x127090%3x1360squat50%1x5150
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bench50%1X510080%2x232060%1x4180
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60%1X4120bench50%1x610070%2x3210
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70%2x314060%1x512080%3x3240
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80%2x316070%2x414085%4x2255
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90%3x218075%2x3150bench50%1x6100
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squat55%1x416580%3x216060%1x6120
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squat65%1x419575%2x315070%4x6140
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squat75%4x422570%1x5140fly5x10
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fly
5x10
60%1x9120
leg press
6x6
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gmorning (stand)
5x550%1x11100
gmorning (sit)
5x5
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fly5x10
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block dl65%1x5260
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block dl75%2x5300
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block dl85%4x4340
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lunge6x5
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abs3x10
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4Jan-22Jan-24Jan-26
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squat50%1x5150knee dl50%1x3200squat50%1x5150
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60%1x418060%2x324060%1x4180
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70%2x321070%2x328070%2x3210
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80%5x324075%5x330080%6x3240
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bench50%1X5100bench50%1x610085%6x3255
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60%1X412060%1x512080%6x3240
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70%2x314070%2x4140bench50%1x5100
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80%3x316075%2x315060%1x4120
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85%4x217080%3x316070%2x3140
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fly
5x10
75%2x415080%6x2160
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dip5x870%2x5140
gmorning (sit)
5x5
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squat50%1x515065%1x6130
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60%1x518060%1x8120
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70%1x521055%1x10110
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75%4x422550%1x10100
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dl50%1x4200
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60%1x4240
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70%2x3280
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80%6x3320
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fly5x10
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lunge6x5
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abs3x10
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