Robert's 4 Day Program Hypertrophy Mod

Enter your maxes here:Squat 100Bench 100Deadlift 100

Volume Calculations

These graphs show you volume vs intensity

Adaptation

4 Day Prep Squat Bench Dead NL Avg Wt. Squat1 52 105 61 218 65 57.9%2 59 108 32 199 66 61.1%3 71 139 75 285 67 66.1%4 74 135 65 274 69 65.5%

Total 256 487 233 976 67 63.1%

Accumulation

1 2 3 4140160180200220240260280300

63

64

65

66

67

68

69

Peparatory Period (4 day #1)

NLAvg Wt.

Week

Lifts

Avg

Wt

1 2 3 4 5 6150

200

250

300

350

400

656667686970717273


NLAvg Wt.

Week

Lifts

Avg

Wt

4 Day Prep2 Squat Bench Dead NL Avg Wt. Squat1 81 127 59 267 71 68.9%2 76 115 48 239 71 72.1%3 121 135 59 315 69 68.3%4 69 103 63 235 72 72.5%5 117 152 90 359 68 67.7%6 69 103 63 235 72 72.5%

Total 533 735 382 1650 70 69.9%

Transmutation

4 Day Prep3 Squat Bench Dead NL Avg Wt. Squat1 67 74 35 176 70 69.7%2 84 121 64 269 69 68.5%3 98 163 65 326 68 67.0%4 77 128 54 259 70 68.6%5 94 168 72 334 70 71.9%

Total 420 654 290 1364 69 69.1%

Realization

1 2 3 4 5 6150

200

250

300

350

400

656667686970717273


NLAvg Wt.

Week

Lifts

Avg

Wt

1 2 3 4 5150170190210230250270290310330350

67

68

69

70

71


NLAvg Wt.

Week

Lifts

Avg

Wt

1 2 3 4 50

20406080

100120140160180

58

60

62

64

66

68

70

72

Competition Period (4 day comp)

NLAvg Wt.

Week

Lifts

Avg

Wt

B70

I know you're going to ask why…because you set new maxes in the second week, recover in the thrid and use those higher maxes going forward.

B100

Continuation of higher intensity then a tapering off.

4 Day Comp Squat Bench Dead NL Avg Wt. Squat1 40 85 38 163 70 69.4%2 30 47 29 106 69 68.8%3 31 56 47 134 70 70.3%4 30 44 10 84 67 67.2%5 8 25 12 45 63 60.0%

Total 139 257 136 532 69 68.5%

1 2 3 4 50

20406080

100120140160180

58

60

62

64

66

68

70

72

Competition Period (4 day comp)

NLAvg Wt.

WeekLift

s

Avg

Wt

These graphs show the type of loading

SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Month68.0% 66.9% 50-59 18 21 21 23 8368.3% 66.4% 60-69 6 4 7 7 2466.7% 69.6% 70-79 20 6 14 6 4669.8% 69.7% 80-89 0 20 25 32 7768.2% 68.5% 90+ 0 0 0 0 0

NL 44 51 67 68 230Avg. Int. 57.9% 61.1% 66.1% 65.5% 63.1%

1 2 3 40

5

10

15

20

25

30

35

Squat (4 day #1)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

102030405060708090

100

Squat (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Week 670.4% 74.8% 50-59 10 13 14 10 14 1572.4% 66.0% 60-69 9 11 13 8 13 1369.1% 70.0% 70-79 42 9 74 6 90 3074.0% 69.0% 80-89 20 43 20 45 0 4567.7% 69.2% 90+ 0 0 0 0 0 074.0% 69.0% NL 81 76 121 69 117 10370.9% 69.7% Avg. Int. 68.9% 72.1% 68.3% 72.5% 67.7% 72.5%

SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Cycle68.5% 74.6% 50-59 13 15 10 10 13 6168.1% 71.6% 60-69 11 13 60 9 11 10469.6% 66.5% 70-79 25 34 3 42 30 13470.4% 73.5% 80-89 18 17 25 16 40 11667.3% 72.6% 90+ 0 5 0 0 0 568.7% 71.4% NL 67 84 98 77 94 420

Avg. Int. 69.7% 68.5% 67.0% 68.6% 71.9% 69.1%

1 2 3 4 5 60

102030405060708090

100

Squat (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50

10

20

30

40

50

60

70

Squat (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 502468

101214161820

Squat (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Month70.1% 70.7% 50-59 8 6 6 6 3 368.2% 68.8% 60-69 7 6 6 6 2 70.6% 69.5% 70-79 6 12 7 10 3 67.4% 64.0% 80-89 19 2 12 8 0 63.4% 62.5% 90+ 0 4 0 0 0 68.8% 68.6% NL 40 30 31 30 8 3

Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%

1 2 3 4 502468

101214161820

Squat (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Month %50-59 15 12 21 19 67 50-5960-69 16 45 52 44 157 60-6970-79 62 21 45 20 148 70-7980-89 12 27 18 46 103 80-8990+ 0 3 3 6 12 90+NL 105 108 139 135 487 NLAvg. Int. 68.0% 68.3% 66.7% 69.8% 68.2% Avg. Int.

1 2 3 40

10

20

30

40

50

60

70

Bench (4 day #1)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 405

10152025303540

Deadlift (4 day #1)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

102030405060708090

100

Squat (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

20

40

60

80

100

120

140

Bench (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

10

20

30

40

50

60

Deadlift (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

Bench DeadliftCycle % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle %

76 50-59 17 18 21 16 35 19 126 50-5967 60-69 18 15 19 14 28 17 111 60-69

251 70-79 52 25 57 12 36 117 299 70-79173 80-89 40 51 38 54 53 25 261 80-89

0 90+ 0 6 0 7 0 0 13 90+567 NL 127 115 135 103 152 178 810 NL

69.9% Avg. Int. 70.4% 72.4% 69.1% 74.0% 67.7% 74.0% 70.9% Avg. Int.

Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Week 5 Cycle %50-59 15 20 28 19 24 106 50-5960-69 12 17 27 18 22 96 60-6970-79 25 77 34 61 102 299 70-7980-89 22 2 74 24 20 142 80-8990+ 0 5 0 6 0 11 90+NL 74 121 163 128 168 654 NLAvg. Int. 68.5% 68.1% 69.6% 70.4% 67.3% 68.7% Avg. Int.

1 2 3 4 5 60

102030405060708090

100

Squat (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

20

40

60

80

100

120

140

Bench (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

10

20

30

40

50

60

Deadlift (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50

10

20

30

40

50

60

70

Squat (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50

20

40

60

80

100

120

Bench (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 505

101520253035404550

Deadlift (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 505

1015202530354045

Bench (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 502468

10121416

Deadlift (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Week 5 Month %50-59 18 9 9 9 6 0 50-5960-69 15 9 9 9 6 0 60-6970-79 12 23 9 15 13 0 70-7980-89 40 2 29 11 0 0 80-8990+ 0 4 0 0 0 0 90+NL 85 47 56 44 25 0 NLAvg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8% Avg. Int.

1 2 3 4 505

1015202530354045

Bench (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 502468

10121416


50-59

60-69

70-79

80-89

90+

Week

Lifts

These graphs show the focus of the loading

Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 112 6 9 9 36 Squat 21.0%17 6 13 12 48 Bench 50.0%26 20 37 29 112 Deadlift 29.0%6 0 16 9 310 0 0 6 6

61 32 75 65 23366.9% 66.4% 69.6% 69.7% 68.5%

1 2 3 405

10152025303540

Deadlift (4 day #1)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 40%

10%

20%

30%

40%

50%

60%

Lift Distribution (4 day #1)

Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 5 60

10

20

30

40

50

60

Deadlift (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle % of Lifts Week 13 9 6 9 14 13 54 Squat 30.3%9 9 7 12 14 19 70 Bench 47.6%

14 30 27 17 50 33 171 Deadlift 22.1%33 0 16 17 12 25 1030 0 0 0 0 0 0

59 48 56 55 90 90 39874.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%

Week 1 Week 2 Week 3 Week 4 Week 5 Cycle % of Lifts Week 13 8 11 7 9 38 Squat 38.1%6 11 11 10 12 50 Bench 42.0%

14 22 43 9 29 117 Deadlift 19.9%6 18 0 22 15 616 5 0 6 7 24

35 64 65 54 72 29074.6% 71.6% 66.5% 73.5% 72.6% 71.4%

1 2 3 4 5 60

10

20

30

40

50

60

Deadlift (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 505

101520253035404550

Deadlift (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week%

Tot

al Li

fts

1 2 3 4 502468

10121416


50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%

Lift Distribution (4 day comp)

Squat

Deadlift

Bench

Week

% T

otal

Lifts

Week 1 Week 2 Week 3 Week 4 Week 5 Month % of Lifts Week 16 6 9 2 3 0 Squat 24.5%9 6 9 2 3 0 Bench 52.1%

10 11 15 6 6 0 Deadlift 23.3%10 2 14 0 0 03 4 0 0 0 0

38 29 47 10 12 070.7% 68.8% 69.5% 64.0% 62.5% 68.6%

1 2 3 4 502468

10121416


50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

These graphs show the focus of the loading

Week 2 Week 3 Week 4 Month26.7% 23.8% 25.4% 24.2%56.5% 49.5% 50.4% 51.3%16.8% 26.7% 24.3% 24.5%

1 2 3 40%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 5 60%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

Week 2 Week 3 Week 4 Week 5 Week 6 Cycle31.8% 38.8% 30.4% 32.6% 27.8% 31.9%48.1% 43.3% 45.4% 42.3% 48.0% 45.6%20.1% 17.9% 24.2% 25.1% 24.3% 22.4%

Week 2 Week 3 Week 4 Week 5 Cycle31.2% 30.1% 29.7% 28.1% 30.8%45.0% 50.0% 49.4% 50.3% 47.9%23.8% 19.9% 20.8% 21.6% 21.3%

1 2 3 4 5 60%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

Week 2 Week 3 Week 4 Week 5 Month28.3% 23.1% 35.7% 17.8% 100.0%44.3% 41.8% 52.4% 55.6% 0.0%27.4% 35.1% 11.9% 26.7% 0.0%

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

SheikoPreparatory Period for Class 1 & CMS

week 1 squat1 day (Monday) % reps sets weight1 Front squat 30% 4 1 30

Front squat 40% 4 1 40Front squat 50% 4 3 50

2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 75% 2 4 75

3 Squat 55% 3 1 55Squat 65% 3 1 65Squat 75% 2 4 75

4 Chest muscles 10 55 Abs 10 3

3 day (Wednesday) % reps sets weight1 Deadlift to knees w/2s pause 50% 3 1 50

Deadlift to knees w/2s pause 60% 3 1 60Deadlift to knees w/2s pause 70% 3 4 70

2 Bench press 50% 5 1 50Bench press 60% 5 1 60Bench press 70% 3 1 70Bench press 70% 5 1 70Bench press 70% 7 1 70Bench press 70% 4 1 70Bench press 70% 6 1 70Bench press 70% 8 1 70

3 Deadlift w/pause 5-7cm above knees 55% 3 1 55Deadlift w/pause 5-7cm above knees 65% 3 1 65Deadlift w/pause 5-7cm above knees 75% 2 4 75

4 Lat muscles 10 55 Good morning 5 5

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 50

Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 75% 3 4 75

2 Squat w/pause at half squat position 50% 3 1 50Squat w/pause at half squat position 60% 3 1 60Squat w/pause at half squat position 70% 3 4 70

3 Board bench press 60% 3 1 60Board bench press 70% 3 1 70Board bench press 80% 3 2 80Board bench press 85% 2 3 85

4 Chest muscles 10 55 Hyperextension 8 4

6 day (Saturday) % reps sets weight1 Deficit deadlift 50% 3 1 50

Deficit deadlift 60% 2 4 602 Incline Bench press 3 5 3 Deadlift off boxes, bar is 5-7cm belo 55% 3 1 55

Deadlift off boxes, bar is 5-7cm belo 65% 3 1 65Deadlift off boxes, bar is 5-7cm belo 75% 3 2 75Deadlift off boxes, bar is 5-7cm belo 85% 2 3 85

4 Dip (with weights) 8 55 Leg press (80-90% of squat 1RM) 8 56 Reverse hyperextension 8 4

###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 50

Squat 60% 4 1 60Squat 70% 3 1 70Squat 75% 3 1 75Squat 80% 4 5 80


3 French press lying 10 54 Chest muscles 10 55 Hyperextension 8 4

3 day (Wednesday) % reps sets weight1 Bench press w/chains plus 8-10 kg to e50% 3 1 50

Bench press w/chains plus 8-10 kg to e60% 3 1 60Bench press w/chains plus 8-10 kg to e70% 3 5 70

2 Deadlift w/pause 5-7cm below knees 50% 3 1 50Deadlift w/pause 5-7cm below knees 60% 3 1 60Deadlift w/pause 5-7cm below knees 70% 3 1 70Deadlift w/pause 5-7cm below knees 75% 2 5 75

3 Delts 10 54 Leg extension (1 sec pause every rep 8 4

at the top)5 Abs 8 4

5 day (Friday) % reps sets weight1 Front squat 30% 4 1 30


2 Board bench press 60% 3 1 60Board bench press 70% 3 1 70Board bench press 80% 3 1 80Board bench press 85% 2 2 85Board bench press 90% 1 3 90

3 Dips (with weights) 10 54 Lat muscles 10 55 Good morning 5 5

6 day (Saturday) % reps sets weight1 Bench press narrow grip 50% 4 1 50

Bench press narrow grip 60% 3 1 60Bench press narrow grip 65% 8 4 65

2 Deadlift w/chains, 8-10kg each side pl 50% 3 1 50Deadlift w/chains, 8-10kg each side pl 60% 3 1 60Deadlift w/chains, 8-10kg each side pl 70% 2 2 70Deadlift w/chains, 8-10kg each side pl 75% 1 3 75

3 Dumbbells press 10 54 Leg press 8 55 Reverse hyperextension 8 4

###week 31 day (Monday) % reps sets weight1 Front squat 40% 4 1 40


2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 2 2 80Bench press 85% 1 2 85Bench press 80% 4 2 80

3 Squat w/pause at half squat position 50% 3 1 50Squat w/pause at half squat position 60% 3 1 60Squat w/pause at half squat position 70% 3 1 70Squat w/pause at half squat position 75% 2 4 75

4 Lat muscles 10 55 Goodmorning 5 4

3 day (Wednesday) % reps sets weight1 Deadlift to knees with 2 sec pause 50% 3 1 50

Deadlift to knees with 2 sec pause 60% 3 1 60Deadlift to knees with 2 sec pause 70% 3 1 70Deadlift to knees with 2 sec pause 75% 2 4 75

2 Bench press 50% 5 1 50Bench press 60% 5 1 60Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70Bench press 70% 8 1 70

3 Deadlift off boxes, bar is 5-7cm belo 60% 4 1 60Deadlift off boxes, bar is 5-7cm belo 70% 4 1 70Deadlift off boxes, bar is 5-7cm belo 80% 4 4 80

4 Chest muscles 10 55 Abs 10 3

5 day (Friday) % reps sets weight1 Board bench press 55% 3 1 55

Board bench press 65% 3 1 65Board bench press 75% 3 1 75Board bench press 85% 2 2 85Board bench press 90% 1 3 90

2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 5 5 80

3 Bench press w/chains plus 8-10 kg to e50% 4 1 50Bench press w/chains plus 8-10 kg to e60% 4 1 60Bench press w/chains plus 8-10 kg to e65% 4 4 65

4 Lat muscles 10 55 Goodmorning seated 4 4

6 day (Saturday) % reps sets weight1 Deadlift w/pause 5-7cm above knees 50% 3 1 50

Deadlift w/pause 5-7cm above knees 60% 3 1 60Deadlift w/pause 5-7cm above knees 70% 3 1 70Deadlift w/pause 5-7cm above knees 75% 2 4 75

2 Bench press with middle grip 50% 4 1 50Bench press with middle grip 60% 4 1 60Bench press with middle grip 65% 4 4 65

3 Deadlift w/ chains 50% 3 1 50Deadlift w/ chains 60% 3 1 60Deadlift w/ chains 70% 3 1 70Deadlift w/ chains 75% 2 4 75

4 Triceps 12 55 Reverse hyperextension 8 4

###week 41 day (Monday) % reps sets weight1 Front squat 40% 3 1 40

Front squat 45% 3 1 45Front squat 50% 3 2 50Front squat 55% 3 3 55



4 Dip 10 55 Lat muscles 10 56 Hyperextension 8 4

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 50

Deficit deadlift 60% 3 1 60Deficit deadlift 70% 2 4 70

2 Board bench press 60% 3 1 60Board bench press 70% 3 1 70Board bench press 80% 3 1 80Board bench press 85% 3 1 85Board bench press 90% 2 2 90Board bench press 95% 1 2 95

3 Deadlift off boxes, 5-7cm below knee 60% 3 1 60Deadlift off boxes, 5-7cm below knee 70% 3 1 70Deadlift off boxes, 5-7cm below knee 80% 3 2 80Deadlift off boxes, 5-7cm below knee 90% 2 2 90Deadlift off boxes, 5-7cm below knee 95% 1 2 95

4 Chest muscles 10 55 French press 10 5




3 Bench press w/chains plus 8-10 kg to e50% 3 1 50Bench press w/chains plus 8-10 kg to e60% 3 1 60Bench press w/chains plus 8-10 kg to e70% 3 1 70Bench press w/chains plus 8-10 kg to e75% 2 4 75

4 Delts 10 55 Abs 10 3

6 day (Saturday) % reps sets weight1 Deadlift w/pause 5-7cm below knees 50% 3 1 50

Deadlift w/pause 5-7cm below knees 60% 3 1 60Deadlift w/pause 5-7cm below knees 70% 3 1 70Deadlift w/pause 5-7cm below knees 75% 2 2 75Deadlift w/pause 5-7cm below knees 80% 1 3 80

2 Bench press 50% 6 1 50Bench press 60% 6 1 60Bench press 65% 6 4 65

3 Deadlift w/chains 50% 3 1 50Deadlift w/chains 60% 3 1 60Deadlift w/chains 70% 3 1 70Deadlift w/chains 75% 2 4 75

4 Leg press 8 55 Reverse hyperextension 8 4 ###


week 1 squat1 day (Monday) % reps sets weight1 Bench press 50% 5 1 50


2 Squat 50% 5 1 50Squat 60% 5 1 60Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70Squat 70% 5 1 70Squat 70% 8 1 70

3 Bench press w/board 60% 3 1 60Bench press w/board 70% 3 1 70Bench press w/board 80% 3 2 80Bench press w/board 85% 2 3 85

4 Chest Muscles 10 55 Abs 8 3


Deficit deadlift 60% 3 1 60Deficit deadlift 70% 2 4 70

2 Bench press with chains 50% 3 1 50Bench press with chains 60% 3 1 60Bench press with chains 70% 3 1 70Bench press with chains 75% 2 4 75

3 Deadlift off boxes, bar is at 5 60% 3 1 60Deadlift off boxes, bar is at 5 70% 3 1 70Deadlift off boxes, bar is at 5 80% 3 2 80Deadlift off boxes, bar is at 5 85% 3 3 85

4 Lat Muscles 10 55 Dips 10 56 Goodmorning 5 5






6 day (Saturday) % reps sets weight1 Deadlift off boxes, bar is at 5 60% 3 1 60

Deadlift off boxes, bar is at 5 70% 3 1 70Deadlift off boxes, bar is at 5 80% 3 2 80Deadlift off boxes, bar is at 5 85% 3 4 85

2 Incline Shoulder Press 10 53 Delts 10 54 Lat Muscles 10 55 Hyperextension 8 4

###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 50



3 Bench press w/chains 50% 3 1 50Bench press w/chains 60% 3 1 60Bench press w/chains 70% 3 1 70Bench press w/chains 75% 2 4 75

4 Chest Muscles 10 55 Good morning 5 5

3 day (Wednesday) % reps sets weight1 Deadlift to knees 50% 3 1 50

Deadlift to knees 60% 3 1 60Deadlift to knees 70% 2 4 70

2 Bench press w/board 55% 5 1 55Bench press w/board 65% 4 1 65Bench press w/board 75% 4 2 75Bench press w/board 85% 3 2 85Bench press w/board 90% 2 3 90


4 Triceps 12 55 Abs 10 4

5 day (Friday) % reps sets weight1 Squat 55% 5 1 55

Squat 65% 4 1 65Squat 75% 3 1 75Squat 85% 2 4 85



4 Chest Muscle 10 55 Hyperextension 8 4

6 day (Saturday) % reps sets weight1 Deadlift w/ 2 pauses, 5-7cm 50% 3 1 50

Deadlift w/ 2 pauses, 5-7cm 60% 3 1 60Deadlift w/ 2 pauses, 5-7cm 70% 3 1 70Deadlift w/ 2 pauses, 5-7cm 75% 2 4 75

2 Incline shoulder press 10 53 Dips 10 54 Lat Muscles 10 5





4 Chest Muscles 10 45 Good Morning 5 5

3 day (Wednesday) % reps sets weight1 Deficit Deadlift 50% 3 1 50

Deficit Deadlift 60% 3 1 60Deficit Deadlift 70% 2 4 70

2 Bench press 50% 6 1 50Bench press 60% 5 1 60Bench press 70% 4 1 70Bench press 75% 3 1 75Bench press 80% 5 2 80

3 Deadlift from boxes bar is 5c 60% 4 1 60Deadlift from boxes bar is 5c 70% 4 1 70Deadlift from boxes bar is 5c 80% 4 4 80




2 Bench press w/chains 50% 4 1 50Bench press w/chains 60% 4 1 60Bench press w/chains 70% 4 5 70


4 Lat Muscles 10 55 Hyperextension 8 4

6 day (Saturday) % reps sets weight1 1 + 1/2 (x2) Deadlift 50% 3 1 50

60% 3 1 603 + 1/2 (x2) Deadlift 70% 3 1 704 + 1/2 (x2) Deadlift 75% 3 4 75

2 Close Grip Bench Press 50% 3 1 50Close Grip Bench Press 60% 3 1 60Close Grip Bench Press 70% 6 4 70

3 Delts 12 54 Triceps 12 55 Reverse Hyperextension 8 4




3 Chest Muscles 10 54 Dips 10 55 Good Morning 5 5

3 day (Wednesday) % reps sets weight1 Deadlift w/pause 5-7cm above 50% 3 1 50

Deadlift w/pause 5-7cm above 60% 3 1 60Deadlift w/pause 5-7cm above 70% 3 1 70Deadlift w/pause 5-7cm above 80% 2 4 80

2 Bench press w/board 55% 3 1 55Bench press w/board 65% 3 1 65Bench press w/board 75% 3 1 75Bench press w/board 85% 3 2 85Bench press w/board 90% 2 2 90Bench press w/board 95% 1 3 95

3 Deadlift up to knees 50% 3 1 50Deadlift up to knees 60% 3 1 60Deadlift up to knees 70% 3 1 70Deadlift up to knees 75% 2 4 75

4 Triceps 12 55 Lat Muscles 10 56 Abs 8 4





4 Chest Muscles 10 55 Hyperextension 8 4

6 day (Saturday) % reps sets weight1 Deficit Deadlift 50% 3 1 50


2 Incline Shoulder Press 10 53 Deadlift off boxes bar is 5cm 60% 3 1 60

Deadlift off boxes bar is 5cm 70% 3 1 70Deadlift off boxes bar is 5cm 80% 3 1 80Deadlift off boxes bar is 5cm 85% 2 3 85

5 Lat Muscles 10 56 Leg Press 8 5





4 Chest Muscles 10 55 Good morning 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 50

Deadlift up to knees 60% 4 1 60Deadlift up to knees 70% 4 4 70


3 Deadlift off boxes, bar is 5cm 55% 3 1 55Deadlift off boxes, bar is 5cm 65% 3 1 65Deadlift off boxes, bar is 5cm 75% 3 1 75Deadlift off boxes, bar is 5cm 85% 3 4 85

4 Triceps 12 55 Hyperextension 8 4



2 Bench press 50% 6 1 50Bench press 60% 5 1 60Bench press 70% 4 1 70Bench press 75% 3 1 75Bench press 80% 2 2 80Bench press 85% 1 2 85Bench press 80% 2 1 80Bench press 75% 3 1 75Bench press 70% 4 1 70Bench press 65% 5 1 65Bench press 60% 6 1 60Bench press 55% 7 1 55Bench press 50% 8 1 50



6 day (Saturday) % reps sets weight1 Deadlift w/pause 5cm above 50% 3 1 50

Deadlift w/pause 5cm above 60% 3 1 60Deadlift w/pause 5cm above 70% 3 1 70Deadlift w/pause 5cm above 75% 2 4 75

2 DB Bench press 8 53 Deadlift w/chains off boxes, 50% 4 1 50

Deadlift w/chains off boxes, 60% 4 1 60Deadlift w/chains off boxes, 70% 4 1 70Deadlift w/chains off boxes, 75% 4 4 75








2 Bench press 50% 5 1 50Bench press 60% 5 1 60Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70Bench press 70% 8 1 70Bench press 70% 5 1 70

3 Deadlift 50% 3 1 50Deadlift 60% 3 1 60Deadlift 70% 3 1 70Deadlift 80% 5 5 80

4 Delts 10 55 Lat Muscles 10 4






6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

Deadlift up to knees 60% 3 1 60Deadlift up to knees 70% 3 1 70Deadlift up to knees 75% 3 4 75



4 Dip 10 55 Lat Muscles 10 56 Hyperextension 8 4


week 1 squat1 day (Monday) % reps sets weight1 Squat 55% 5 1 55




3 Chest Muscles 6 45 Goodmorning 5 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 50

Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 2 2 80Bench press 85% 1 2 85Bench press 80% 2 2 80

2 Deadlift off boxes, bar is 5cm bel 65% 3 1 65Deadlift off boxes, bar is 5cm bel 75% 3 1 75Deadlift off boxes, bar is 5cm bel 85% 3 2 85Deadlift off boxes, bar is 5cm bel 90% 2 3 90





3 Chest Muscles 6 54 Dips 5 55 Goodmorning 5 5

6 day (Saturday) % reps sets weight1 Incline shoulder press 3 52 Deadlift w/pause 5cm above knees 50% 3 1 50

Deadlift w/pause 5cm above knees 60% 3 1 60Deadlift w/pause 5cm above knees 70% 3 1 70Deadlift w/pause 5cm above knees 75% 2 4 75



Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 2 1 80Squat 90% 1 1 90Squat 95% 1 1 95Squat 100%-105% 1 2-3 100-105




Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 2 1 80Bench press 90% 1 1 90Bench press 95% 1 1 95Bench press 100%-105% 1 2-3 100-105

2 Deadlift 50% 5 1 50Deadlift 60% 4 1 60Deadlift 70% 3 1 70Deadlift 80% 2 1 80Deadlift 90% 1 1 90Deadlift 95% 1 1 95Deadlift 100%-105% 1 2-3 100-105

3 Delts 6 44 Lat Muscles 6 4






6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 50

Deadlift up to knees 60% 3 1 60Deadlift up to knees 70% 3 1 70Deadlift up to knees 75% 3 4 75

2 Bench Press 50% 5 1 50Bench Press 60% 5 1 60Bench Press 70% 8 4 70

3 Deadlift off boxes, bar is 5cm bel 60% 4 1 60Deadlift off boxes, bar is 5cm bel 70% 4 1 70Deadlift off boxes, bar is 5cm bel 80% 4 4 80

4 Dips 4 55 Lat Muscles 6 56 Hyperextension 8 4




3 Bench press w/board 60% 4 1 60Bench press w/board 70% 4 1 70Bench press w/board 80% 4 4 80


3 day (Wednesday) % reps sets weight1 Deadlift up to knees w/pause 50% 4 1 50

Deadlift up to knees w/pause 60% 4 1 60Deadlift up to knees w/pause 70% 4 4 70

2 Bench press 50% 5 1 50Bench press 60% 4 1 60Bench press 70% 3 1 70Bench press 80% 3 2 80Bench press 85% 2 2 85Bench press 80% 3 1 80Bench press 70% 5 1 70Bench press 60% 7 1 60Bench press 50% 9 1 50

3 1(x2) + 1/2 (x2) Deadlift, alternatin 50% 4 1 501(x2) + 1/2 (x2) Deadlift, alternatin 60% 4 1 601(x2) + 1/2 (x2) Deadlift, alternatin 70% 4 1 701 + 1/2 (x2) Deadlift, alternating 75% 3 4 75



Squat 60% 5 1 60Squat 65% 10 1 65Squat 65% 7 1 65Squat 65% 10 1 65Squat 65% 7 1 65Squat 65% 10 1 65Squat 65% 7 1 65


3 Dips 4 54 Chest Muscles 6 45 Hyperextension 8 4

6 day (Saturday) % reps sets weight1 Deadlift w/pause 5-7cm above kne 50% 3 1 50

Deadlift w/pause 5-7cm above kne 60% 3 1 60Deadlift w/pause 5-7cm above kne 70% 3 1 70Deadlift w/pause 5-7cm above kne 75% 2 4 75

2 Bench press w/chains 50% 4 1 50Bench press w/chains 60% 4 1 60Bench press w/chains 70% 4 4 70

3 Goodmorning 5 54 Leg Press 6 5

###week 41 day (Monday) % reps sets weight1 Bench press w/board 55% 3 1 55

Bench press w/board 65% 3 1 65Bench press w/board 75% 3 1 75Bench press w/board 85% 3 2 85Bench press w/board 90% 2 3 90

2 Squat 50% 5 1 50Squat 60% 4 1 60Squat 70% 3 1 70Squat 80% 3 2 80Squat 85% 2 2 85Squat 80% 3 2 80

3 Decline Bench Press 50% 4 1 50Decline Bench Press 60% 4 1 60Decline Bench Press 70% 4 5 70


3 day (Wednesday) % reps sets weight1 Deadlift w/pause 5-7cm below kne 50% 3 1 50

Deadlift w/pause 5-7cm below kne 60% 3 1 60Deadlift w/pause 5-7cm below kne 70% 3 1 70Deadlift w/pause 5-7cm below kne 80% 2 4 80



4 Lat Muscles 6 55 Goodmorning 5 5

5 day (Friday) % reps sets weight1 Bench press w/chains 50% 3 1 50

Bench press w/chains 60% 3 1 60Bench press w/chains 70% 3 1 70Bench press w/chains 75% 3 4 75


3 Bench press w/board 50% 4 1 50Bench press w/board 60% 4 1 60Bench press w/board 70% 4 1 70Bench press w/board 75% 4 4 75

4 Chest Muscles 6 55 Dips 5 5

6 day (Saturday) % reps sets weight1 1(x2) + 1/2 (x2) Deadlift, alternatin 50% 4 1 50

1(x2) + 1/2 (x2) Deadlift, alternatin 60% 4 1 601 + 1/2 (x2) Deadlift 70% 3 1 701 + 1/2 Deadlift 80% 2 4 80

2 Incline shoulder press 3 53 Lat Muscles 6 54 Hyperextension 8 4







Deficit deadlift 60% 3 1 60Deficit deadlift 65% 3 1 65Deficit deadlift 70% 2 4 70


3 Deadlift from boxes, bar is 5cm b 70% 3 1 70Deadlift from boxes, bar is 5cm b 80% 3 1 80Deadlift from boxes, bar is 5cm b 90% 2 2 90Deadlift from boxes, bar is 5cm b 95% 1 3 95

4 Triceps 6 55 Goodmorning 5 4





3 Chest Muscles 6 55 Lat Muscles 6 5

6 day (Saturday) % reps sets weight1 Deadlift up to knees w/pause 50% 3 1 50

Deadlift up to knees w/pause 60% 3 1 60Deadlift up to knees w/pause 70% 3 1 70Deadlift up to knees w/pause 75% 3 4 75

2 Close Grip Bench Press 50% 4 1 50Close Grip Bench Press 60% 4 1 60Close Grip Bench Press 70% 4 4 70


4 Dips 5 55 Triceps 6 5

SheikoCompetition Period for Class 1 & CMS

week 1 squat1 day (Monday) % reps sets weight1 Bench press 55% 5 1 55








3 Deadlift of boxes, 60% 3 1 60Deadlift of boxes, 70% 3 1 70Deadlift of boxes, 80% 2 2 80Deadlift of boxes, 90% 1 3 90

4 Lat Muscles 6 45 Abs 8 4


Squat 60% 3 1 60Squat 70% 3 1 70Squat 80% 2 2 80Squat 85% 1 3 85


3 Chest Muscles 6 44 Triceps 6 45 Goodmorning 5 4

6 day (Saturday) % reps sets weight1 Incline Shoulder press 3 52 Deadlift off boxes 55% 3 1 55

Deadlift off boxes 65% 3 1 65Deadlift off boxes 75% 3 1 75Deadlift off boxes 85% 2 3 85

3 Delts 6 44 Lat Muscles 6 45 Reverse Hyperextension 8 4






Bench press 60% 3 1 60Bench press 70% 3 1 70Bench press 80% 2 1 80Bench press 90% 1 1 90Bench press 95% 1 1 95Bench press 100% 1 1-2 100

2 Deadlift 50% 3 1 50Deadlift 60% 3 1 60Deadlift 70% 2 1 70Deadlift 80% 2 1 80Deadlift 90% 1 1 90Deadlift 95% 1 1 95Deadlift 100% 1 1-2 100



Squat 60% 3 1 60Squat 70% 3 1 70Squat 80% 2 1 80Squat 90% 1 1 90Squat 95% 1 1 95Squat 100% 1 1-2 100



6 day (Saturday) % reps sets weight1 DB Bench Press 5 52 Deadlift up to kne 50% 3 1 50

Deadlift up to kne 60% 3 1 60Deadlift up to kne 70% 3 1 70Deadlift up to kne 75% 2 3 75

3 Lat Muscles 6 44 Dips 4 4





3 day (Wednesday) % reps sets weight1 Deadlift up to kne 50% 3 1 50

Deadlift up to kne 60% 3 1 60Deadlift up to kne 70% 3 1 70Deadlift up to kne 75% 2 3 75


3 Deadlift 50% 3 1 50Deadlift 60% 3 1 60Deadlift 70% 3 1 70Deadlift 80% 2 4 80





3 Delts 6 44 Triceps 6 45 Goodmorning 4 4

6 day (Saturday) % reps sets weight1 Incline Shoulder Press 3 52 Deadlift off boxes 55% 3 1 55

Deadlift off boxes 65% 3 1 65Deadlift off boxes 75% 3 1 75Deadlift off boxes 85% 2 3 85

3 Lat Muscles 6 44 Reverse Hyperextension 8 4







2 Deadlift 50% 2 1 50Deadlift 60% 2 1 60Deadlift 70% 2 3 70





3 Hyperextension 6 3

6 day (Saturday)Rest



2 Deadlift 50% 3 1 50Deadlift 60% 3 1 60Deadlift 70% 2 3 70

3 Abs 8 3

3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 50

Squat 60% 2 1 60Squat 70% 1 3 70


5-6-7 dayCompetition

Robert's 4 Day Program Hypertrophy Mod

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