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    Squat 405 Bench 290 Deadlift 485: Enter Your Maxes Here

    Uploaded by

    fridgey123
    This document contains a 4-week training plan consisting of 5 workouts per week. Each workout lists the exercises, sets, reps, and percentages of the lifter's max for that exercise. The maxes provided are: Squat - 405lbs, Bench - 290lbs, Deadlift - 485lbs. The plan progresses the weight and difficulty of exercises over its 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Squat 405 Bench 290 Deadlift 485: Enter Your Maxes Here

    Uploaded by

    fridgey123
    40 views8 pages
    This document contains a 4-week training plan consisting of 5 workouts per week. Each workout lists the exercises, sets, reps, and percentages of the lifter's max for that exercise. The maxes provided are: Squat - 405lbs, Bench - 290lbs, Deadlift - 485lbs. The plan progresses the weight and difficulty of exercises over its 4 weeks.

    Original Description:

    jnadslfjhldsa

    Original Title

    Cycle Power

    Copyright

    © © All Rights Reserved

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    This document contains a 4-week training plan consisting of 5 workouts per week. Each workout lists the exercises, sets, reps, and percentages of the lifter's max for that exercise. The maxes provided are: Squat - 405lbs, Bench - 290lbs, Deadlift - 485lbs. The plan progresses the weight and difficulty of exercises over its 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    40 views8 pages

    Squat 405 Bench 290 Deadlift 485: Enter Your Maxes Here

    Uploaded by

    fridgey123
    This document contains a 4-week training plan consisting of 5 workouts per week. Each workout lists the exercises, sets, reps, and percentages of the lifter's max for that exercise. The maxes provided are: Squat - 405lbs, Bench - 290lbs, Deadlift - 485lbs. The plan progresses the weight and difficulty of exercises over its 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 8

    Enter your maxes here:

    Squat
    Bench
    Deadlift

    405
    290
    485

    Sheiko
    Monthly training plan #37

    week 1
    1 day (Monday)
    1 Bench press

    2 Squat

    3 Dumbbell fly
    4 Bench press

    reps

    sets

    weight

    50%
    60%
    70%

    5
    4
    3

    1
    2
    2

    154
    185
    216

    75%
    50%

    3
    5

    5
    1

    231
    238

    60%
    70%

    5
    5

    2
    5

    50%

    10
    6

    60%
    65%

    %
    50%

    reps
    7

    285
    333

    55%
    60%

    6
    5

    5
    1

    154

    65%
    70%

    4
    3

    6
    6

    2
    4

    185
    200

    75%
    70%

    2
    3

    65%
    60%

    4
    6

    %
    50%

    reps
    5

    sets
    1

    weight
    243

    55%
    50%

    8
    10

    60%
    70%
    75%

    5
    4
    3

    2
    2
    4

    291
    340
    364

    50%
    60%

    10
    5
    4

    4
    5

    6
    5

    70%
    75%

    3
    3

    50%
    60%

    5
    5

    1
    2

    243
    291

    70%
    80%

    4
    3

    2
    4

    340
    388

    5
    10

    5
    3

    %
    50%

    reps
    5

    sets
    1

    weight
    238

    60%
    70%

    4
    3

    2
    2

    285
    333

    80%
    50%
    60%

    2
    5
    4

    5
    1
    1

    380
    154
    185

    70%
    80%

    3
    2

    2
    6

    216
    246

    10
    10

    5
    5

    55%
    65%

    3
    3

    1
    1

    75%

    3
    5

    5 Good morning (standing)


    3 day (Wednesday)
    1 Deadlift

    2 Incline Bench press


    3 Dip
    4 Deadlift from boxes

    5 Lunge
    6 Abs

    5 day (Friday)
    1 Bench press

    2 Dumbbell fly
    3 Squat

    4 French press
    5 Good morning (sitting)

    10
    5

    week 2
    1 day (Monday)
    1 Squat

    2 Bench press

    reps

    50%
    60%
    70%

    4
    4
    3

    75%
    50%

    3
    6

    60%
    70%

    5
    4

    261
    309

    75%
    80%

    3
    2

    4
    5

    356

    75%
    70%

    4
    5

    reps

    sets

    weight

    60%
    50%

    6
    7

    50%
    60%

    4
    4

    1
    2

    243
    291

    3 Dumbbell fly
    4 Triceps

    70%
    50%

    4
    5

    4
    1

    340
    154

    5 Squat

    60%
    70%

    5
    4
    10

    2
    5
    5

    185
    216

    50%
    60%

    4
    4

    1
    1

    243
    291

    70%
    75%

    3
    3

    2
    5

    340
    364

    3 Dumbbell fly
    4 Push up
    5 Squat

    6 Good morning (standing)


    3 day (Wednesday)
    1 Deadlift up to knees

    2 Bench press

    3 Dumbbell fly
    4 Deadlift

    5 Lunge
    week 3
    1 day (Monday)
    1 Squat

    reps

    sets

    weight

    50%
    60%

    5
    4

    1
    2

    238
    285

    70%
    80%

    3
    3

    2
    5

    333
    380

    5 day (Friday)
    1 Squat

    2 Bench press

    6 Good morning (sitting)

    10
    10
    55%
    65%

    3
    3

    75%

    2
    6

    2 Bench press

    50%
    60%

    5
    4

    1
    1

    154
    185

    70%
    80%

    3
    3

    2
    5

    216
    246

    10
    10

    5
    5

    5
    5
    5

    1
    1
    5

    10

    %
    50%

    reps
    4

    sets
    1

    weight
    243

    60%
    70%

    4
    4

    1
    2

    291
    340

    75%
    50%

    4
    6

    4
    1

    364
    154

    60%
    70%

    5
    4

    1
    2

    185
    216

    75%
    80%

    3
    2

    2
    2

    231
    246

    75%
    70%
    65%

    3
    4
    5

    2
    1
    1

    231
    216
    200

    60%
    55%

    6
    7

    1
    1

    185
    169

    50%

    8
    10

    1
    5

    154

    60%
    70%

    5
    5

    1
    2

    291
    340

    80%

    4
    5

    4
    5

    388

    5 Lunge
    6 Abs

    10

    %
    50%

    reps
    5

    sets
    1

    weight
    238

    60%
    70%
    80%

    4
    3
    3

    1
    2
    2

    285
    333
    380

    85%
    50%

    2
    5

    3
    1

    404
    154

    60%
    70%

    4
    3

    1
    2

    185
    216

    80%

    3
    10

    5
    5

    246

    50%

    8
    5

    5
    1

    238

    60%
    70%

    4
    3

    1
    2

    285
    333

    80%

    2
    5

    4
    5

    380

    reps

    sets

    weight

    50%
    60%
    70%

    5
    4
    3

    1
    1
    2

    154
    185
    216

    80%
    85%

    3
    2

    2
    3

    246
    262

    50%
    60%

    4
    4

    1
    1

    243
    291

    70%
    80%

    3
    3

    2
    2

    340
    388

    85%
    55%

    2
    5

    3
    1

    412
    169

    65%
    75%

    5
    4

    1
    4

    200
    231

    10
    5

    5
    5

    3 Dumbbell fly
    4 Push up
    5 Squat

    50%
    60%
    70%

    6 Abs
    3 day (Wednesday)
    1 Deadlift up to knees

    2 Bench press

    3 Dumbbell fly
    4 Deadlift from boxes

    5 day (Friday)
    1 Bench press

    238
    285
    333

    2 Squat

    3 Bench press

    reps

    50%
    60%

    5
    4

    70%
    80%
    50%

    3
    2
    5

    60%
    70%

    5
    5

    75%
    50%

    4
    6

    60%
    65%

    6
    6

    4 Dumbbell fly
    5 Good morning (standing)

    10
    5

    week 4
    1 day (Monday)
    1 Squat

    2 Bench press

    3 Dumbbell fly
    4 Dip
    5 Squat

    6 Good morning (standing)

    5 day (Friday)

    reps

    50%
    60%

    5
    4

    70%
    80%

    3
    3

    50%
    60%

    5
    5

    70%
    3 Dumbbell fly
    4 Dip

    5
    10
    8

    5 Good morning (sitting)


    6 Abs

    5
    10

    1 Squat

    2 Bench press
    3 day (Wednesday)
    1 Bench press

    2 Deadlift

    3 Bench press

    4 Dumbbell fly
    5 Lunge

    sets
    1

    weight
    154

    1
    1

    169
    185

    1
    2

    200
    216

    2
    2

    231
    216

    1
    1

    200
    185

    1
    1

    169
    154

    5
    1
    2

    238
    285

    2
    5

    333
    356

    5
    5

    sets

    weight

    1
    1
    2

    238
    285
    333

    6
    1

    356
    154

    1
    2

    185
    216

    2
    2

    232

    1
    1

    231
    216

    1
    1

    185
    154

    231

    5
    5
    1
    1

    261
    309

    4
    5

    356

    sets

    weight

    1
    1

    154
    185

    2
    5
    1

    216
    246
    238

    1
    2

    285
    333

    5
    1

    356
    154

    2
    4

    185
    200

    5
    5

    sets

    weight

    1
    1

    238
    285

    2
    6

    333
    380

    1
    1

    154
    185

    5
    5
    5

    216

    5
    3

    week 1
    1 day (Monday)
    1 Bench press

    %
    50%

    reps
    5

    sets
    1

    weight
    154

    60%
    70%

    4
    3

    2
    2

    185
    216

    75%
    50%

    3
    5

    5
    1

    231
    238

    60%
    70%

    5
    5

    2
    5

    50%
    60%

    10
    6
    6

    5
    1
    2

    65%

    6
    5

    4
    5

    200

    reps

    sets

    weight

    50%
    60%

    5
    5

    1
    2

    243
    291

    70%
    75%

    4
    3

    2
    4

    340
    364

    4
    5

    6
    5

    50%
    60%
    70%

    5
    5
    4

    1
    2
    2

    243
    291
    340

    80%

    3
    5

    4
    5

    388

    5 Lunge
    6 Abs

    10

    2 Squat

    3 Dumbbell fly
    4 Bench press

    5 Good morning (standing)


    3 day (Wednesday)
    1 Deadlift

    2 Incline Bench press


    3 Dip
    4 Deadlift from boxes

    week 2
    1 day (Monday)
    1 Squat

    2 Bench press

    2 Bench press

    3 Dumbbell fly
    4 Deadlift

    5 Lunge

    285
    333

    55%
    60%

    6
    5

    154
    185

    65%
    70%
    75%

    4
    3
    2

    70%
    65%

    3
    4

    60%
    55%

    6
    8

    50%

    10
    10

    50%
    60%

    5
    4

    70%
    75%

    3
    3

    reps

    sets

    weight

    5
    4

    1
    2

    238
    285

    70%
    80%

    3
    2

    2
    5

    333
    380

    50%
    60%

    5
    4

    1
    1

    154
    185

    70%
    80%

    3
    2
    10

    2
    6
    5

    216
    246

    55%

    10
    3

    5
    1

    65%
    75%

    3
    3

    1
    4

    %
    50%

    reps
    4

    sets
    1

    weight
    243

    60%
    70%

    4
    4

    2
    4

    291
    340

    50%
    60%
    70%

    5
    5
    4

    1
    2
    5

    154
    185
    216

    50%

    10
    4

    5
    1

    243

    60%
    70%

    4
    3

    1
    2

    291
    340

    75%

    3
    5

    5
    5

    364

    6 Good morning (standing)


    3 day (Wednesday)
    1 Deadlift up to knees

    reps
    7

    3 Dumbbell fly
    4 Push up
    5 Squat

    %
    50%

    50%
    60%

    5 day (Friday)
    1 Bench press

    2 Dumbbell fly
    3 Squat

    4 French press
    5 Good morning (sitting)

    5 day (Friday)
    1 Squat

    10
    5

    %
    50%

    reps
    4

    60%
    70%

    4
    3

    75%
    50%
    60%

    3
    6
    5

    261

    70%
    75%

    4
    3

    309
    356

    80%
    75%

    2
    4

    70%
    60%

    5
    6

    50%

    7
    10

    2 Bench press

    3 Dumbbell fly
    4 Triceps
    5 Squat

    55%
    65%
    75%

    6 Good morning (sitting)

    10
    3
    3
    2
    6

    sets
    1

    weight
    154

    1
    1

    169
    185

    1
    2
    2

    200
    216
    231

    2
    1

    216
    200

    1
    1

    185
    169

    1
    5

    154

    1
    2

    238
    285

    2
    5

    333
    356

    5
    5

    sets
    1

    weight
    238

    1
    2

    285
    333

    6
    1
    1

    356
    154
    185

    2
    2

    216
    231

    2
    1

    Err:509

    1
    1

    216
    185

    1
    5

    154

    5
    1
    1
    4
    5

    231

    261
    309
    356

    week 3
    1 day (Monday)
    1 Squat

    2 Bench press

    %
    50%

    reps
    5

    sets
    1

    weight
    238

    60%
    70%

    4
    3

    2
    2

    285
    333

    80%
    50%

    3
    5

    5
    1

    380
    154

    60%
    70%

    4
    3

    1
    2

    185
    216

    80%

    3
    10
    10

    5
    5
    5

    246

    50%
    60%

    5
    5

    1
    1

    238
    285

    70%

    5
    10

    5
    3

    333

    reps

    sets

    weight

    50%
    60%

    4
    4

    1
    1

    243
    291

    70%
    75%

    4
    4

    2
    4

    340
    364

    50%
    60%

    6
    5

    1
    1

    154
    185

    70%
    75%

    4
    3

    2
    2

    216
    231

    80%
    75%
    70%

    2
    3
    4

    2
    2
    1

    246
    231
    216

    65%
    60%

    5
    6

    1
    1

    200
    185

    55%
    50%

    7
    8

    1
    1

    169
    154

    60%

    10
    5

    5
    1

    291

    70%
    80%

    5
    4

    2
    4

    340
    388

    5
    10

    5
    3

    3 Dumbbell fly
    4 Push up
    5 Squat

    6 Abs
    3 day (Wednesday)
    1 Deadlift up to knees

    2 Bench press

    3 Dumbbell fly
    4 Deadlift from boxes

    5 Lunge
    6 Abs

    week 4
    1 day (Monday)
    1 Squat

    2 Bench press

    reps

    sets

    weight

    50%
    60%

    5
    4

    1
    1

    238
    285

    70%
    80%
    85%

    3
    3
    2

    2
    2
    3

    333
    380
    404

    50%
    60%

    5
    4

    1
    1

    154
    185

    70%
    80%

    3
    3

    2
    5

    216
    246

    10
    8

    5
    5

    50%
    60%

    5
    4

    1
    1

    238
    285

    70%
    80%

    3
    2

    2
    4

    333
    380

    3 Dumbbell fly
    4 Dip
    5 Squat

    6 Good morning (standing)

    5 day (Friday)
    1 Bench press

    %
    50%
    60%

    reps
    5
    4

    sets
    1
    1

    weight
    154
    185

    70%
    80%

    3
    2

    2
    5

    216
    246

    50%
    60%

    5
    5

    1
    1

    238
    285

    70%
    75%

    5
    4

    2
    5

    333
    356

    50%
    60%

    6
    6

    1
    2

    154
    185

    65%

    6
    10

    4
    5

    200

    4 Dumbbell fly
    5 Good morning (standing)

    %
    50%

    reps
    5

    sets
    1

    weight
    238

    60%
    70%

    4
    3

    1
    2

    285
    333

    80%
    50%

    3
    5

    6
    1

    380
    154

    60%
    70%

    5
    5

    1
    5

    185
    216

    2 Squat

    3 Bench press

    5 day (Friday)
    1 Squat

    2 Bench press
    3 day (Wednesday)
    1 Bench press

    %
    50%

    reps
    5

    sets
    1

    weight
    154

    60%
    70%
    80%

    4
    3
    3

    1
    2
    2

    185
    216
    246

    3 Dumbbell fly
    4 Dip
    5 Good morning (sitting)

    10
    8
    5

    5
    5
    5

    85%
    50%

    2
    4

    3
    1

    262
    243

    6 Abs

    10

    60%
    70%

    4
    3

    1
    2

    291
    340

    80%
    85%

    3
    2

    2
    3

    388
    412

    55%
    65%

    5
    5

    1
    1

    169
    200

    75%

    4
    10

    4
    5

    231

    4 Dumbbell fly
    5 Lunge

    2 Deadlift

    3 Bench press

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