8/17/2019 Shekio Programs
1/207
Volume Calculations
Reps Poundage
MS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 315 24360 100
2 86 127 70 283 22677 20688 21620
3 131 200 114 445 33765 31368 367544 88 106 94 288 24140 17952 31004
Total 397 583 375 1355 80896 94368 89478
339
MS Prep2 Squat Bench Dead Squat Bench Dead
1 80 204 90 374 21849 32700 30084
2 91 163 83 337 23139 26256 27784
3 84 191 107 382 22831 30804 34500
4 85 148 69 302 23023 24672 22678
95 186 78 359 25102 29388 24702
! 85 148 69 302 23023 24672 22678
Total 520 1040 496 2056 138966 168492 162426
347 343MS Prep3 Squat Bench Dead Squat Bench Dead
1 80 114 67 261 21733 19116 22264
2 91 148 46 285 23254 24000 15180
3 73 126 62 261 19693 20844 20516
4 51 127 51 229 13591 20748 17388
83 137 62 282 22369 22968 20792
Total 378 652 288 1318 100639 107676 96140
264
MS Comp Squat Bench Dead Squat Bench Dead
1 2 2 2 0 731.5 456 874
2 0 0 0 0 0 0 0
3 0 0 0 0 0 0 04 0 0 0 0 0 0 0
0 0 0 0 0 0 0
Total 0:00:00 0:00:00 0:00:00 0 0 0 0
"2# Squat Bench Dead Squat Bench Dead
1 150 130 180 460 19096 16884 18078
2 101 106 52 259 24440 14958 17066
3 77 100 48 225 21233 17160 14996
4 90 140 30 260 22330 22680 10212
Total 342 454 185 981 87099 71682 60352
"3$ Squat Bench Dead Squat Bench Dead1 119 180 63 362 31147 28512 21160
2 89 133 59 281 22677 21324 18676
3 106 220 60 386 27682 35172 20815
4 83 119 26 228 22369 19704 8510
Total 397 652 208 1257 103873 104712 69161
"31 Squat Bench Dead Squat Bench Dead
1 134 182 51 367 34227 27936 16468
8/17/2019 Shekio Programs
2/207
2 88 98 44 230 22484 15924 13685
3 81 227 42 350 21637 35868 13984
4 86 85 18 189 22638 14376 5750
Total 389 592 155 1136 100986 94104 49887
"32 Squat Bench Dead Squat Bench Dead
1 2 2 2 0 770 480 9202 0 0 0 0 0 0 0
3 0 0 0 0 0 0 0
4 0 0 0 0 0 0 0
Total 0:00:00 0:00:00 0:00:00 0 0 0 0
"3% Squat Bench Dead Squat Bench Dead
1 74 142 70 286 18769 21108 21528
2 93 113 57 263 24563 17784 17411
3 109 162 63 334 28490 25272 20608
4 83 118 26 227 22330 19464 8510
Total 359 535 216 1110 94152 83628 68057
"3# Squat Bench Dead Squat Bench Dead
1 70 82 46 198 17845 12876 14996
2 102 111 52 265 24525 17436 16330
3 58 100 40 198 16112 17160 12512
4 90 140 30 260 22330 22680 10212
Total 320 433 168 921 80812 70152 54050
"4$ Squat Bench Dead Squat Bench Dead
1 80 188 59 327 21618 29880 20516
2 93 125 41 259 24525 20448 12374
3 78 158 55 291 21137 25440 19067
4 136 145 62 343 35767 23352 20033Total 387 616 217 1220 103045 99120 71990
8/17/2019 Shekio Programs
3/207
&ntensit'()*erage +
Squat Bench Dead
24775 0.9% 67.7% 0.2%
64985 68.5% 67.9% 67.1%
101887 66.9% 65.4% 70.1%73096 71.3% 70.6% 71.7%
264742 52.9% 67.4% 51.9%
Squat Bench Dead
84633 70.9% 66.8% 72.7%
77179 66.0% 67.1% 72.8%
88135 70.6% 67.2% 70.1%
70373 70.4% 69.5% 71.4%
79192 68.6% 65.8% 68.8%
70373 70.4% 69.5% 71.4%
469884 69.4% 67.5% 71.2%
Squat Bench Dead
63113 70.6% 69.9% 72.2%
62434 66.4% 67.6% 71.7%
61053 70.1% 68.9% 71.9%
51727 69.2% 68.1% 74.1%
66129 70.0% 69.9% 72.9%
304455 69.2% 68.8% 72.6%
Squat Bench Dead
0 95.0% 95.0% 95.0%
0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero
0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero
0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero
0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero
Squat Bench Dead
54058 33.1% 54.1% 21.8%
56464 62.9% 58.8% 71.3%
53389 71.6% 71.5% 67.9%
55222 64.4% 67.5% 74.0%
219133 66.1% 65.8% 70.9%
Squat Bench Dead80819 68.0% 66.0% 73.0%
62677 66.2% 66.8% 68.8%
83669 67.8% 66.6% 75.4%
50583 70.0% 69.0% 71.2%
277746 68.0% 66.9% 72.3%
Squat Bench Dead
78631 66.3% 64.0% 70.2%
8/17/2019 Shekio Programs
4/207
52093 66.4% 67.7% 67.6%
71489 69.4% 65.8% 72.4%
42764 68.4% 70.5% 69.4%
244977 67.4% 66.2% 70.0%
Squat Bench Dead
0 100.0% 100.0% 100.0%0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero
0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero
0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero
0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero
Squat Bench Dead
61405 65.9% 61.9% 66.9%
59758 68.6% 65.6% 66.4%
74370 67.9% 65.0% 71.1%
50304 69.9% 68.7% 71.2%
245837 68.1% 65.1% 68.5%
Squat Bench Dead
45717 66.2% 65.4% 70.9%
58291 62.5% 65.5% 68.3%
45784 72.2% 71.5% 68.0%
55222 64.4% 67.5% 74.0%
205014 65.6% 67.5% 69.9%
Squat Bench Dead
72014 70.2% 66.2% 75.6%
57347 68.5% 68.2% 65.6%
65644 70.4% 67.1% 75.4%
79152 68.3% 67.1% 70.2%274155 69.2% 67.0% 72.1%
8/17/2019 Shekio Programs
5/207
Squat 385
e" re&& 240
Dead'i(t 460
8/17/2019 Shekio Programs
6/207
295 1.05 309.75
495 519.75
8/17/2019 Shekio Programs
7/207
Shei,o )or *ore i(o (o''o+ *, -'o at +++.
ot', traii 'a #29
1 da' -Monda'. + reps
1 e" re&& 50% 560% 4
70% 3
75% 3
2 Squat 50% 5
60% 5
70% 5
3 e" re&& 50% 5
60% 5
70% 4
4 Du*--e'' (', 10
ood *ori &tadi 5
3 da' -/ednesda'. + reps
1 Dead'i(t u to ee& 50% 3
60% 3
70% 3
75% 3
2 I"'ie e" re&& 6
3 Di 5
4 Dead'i(t (ro* -oe& 55% 4
65% 4
75% 4
85% 3
ue 5! -& 10
da' -0rida'. + reps
1 e" re&& 50% 5
60% 5
70% 4
75% 3
80% 2
75% 3
70% 4
60% 6
50% 82 Du*--e'' (', 10
3 Squat 50% 5
60% 4
70% 3
75% 3
4 'ue& 8
8/17/2019 Shekio Programs
8/207
ee, 2
1 da' -Monda'. + reps
1 Squat 50% 5
60% 4
70% 3
80% 2
2 e" re&& 50% 560% 4
70% 3
80% 3
3 Du*--e'' (', 10
4 u& u 10
)rot &quat 45% 3
55% 3
60% 2
! 'ue& 8
3 da' -/ednesda'. + reps
1 Dead'i(t u to ee& 50% 360% 3
70% 3
75% 2
2 e" re&& 50% 6
60% 6
65% 6
3 Du*--e'' (', 10
4 Dead'i(t (ro* -oe& 55% 4
65% 4
75% 4
80% 4
ue 5
da' -0rida'. + reps
1 Squat 50% 5
60% 4
70% 3
80% 2
2 e" re&& 50% 5
60% 4
70% 3
80% 2
75% 3
65% 555% 7
3 Du*--e'' (', 10
4 Squat 50% 5
60% 5
70% 4
ood *ori &tadi 5
8/17/2019 Shekio Programs
9/207
ee, 3
1 da' -Monda'. + reps
1 Squat 55% 5
65% 4
75% 3
85% 2
2 e" re&& 50% 560% 4
70% 3
80% 3
3 Du*--e'' (', 10
4 u& u 10
Squat 50% 3
60% 3
70% 3
80% 3
! ood *ori &tadi 5
3 da' -/ednesda'. + reps1 De(i"it dead'i(t 50% 3
60% 3
65% 3
2 e" re&& 50% 5
60% 4
70% 3
80% 2
85% 2
80% 3
3 Du*--e'' (', 10
4 Dead'i(t (ro* -oe& 60% 4
70% 480% 3
90% 2
ue 5
da' -0rida'. + reps
1 Squat 50% 5
60% 4
70% 3
80% 3
2 e" re&& 50% 5
60% 4
70% 380% 3
3 Du*--e'' (', 10
4 re&& 4
ood *ori &tadi 5
ee, 4
1 da' -Monda'. + reps
8/17/2019 Shekio Programs
10/207
1 Squat 50% 5
60% 4
70% 3
80% 3
2 e" re&& 55% 5
65% 5
75% 43 Du*--e'' (', 10
4 Di 8
)rot &quat 40% 5
50% 4
60% 3
! ood *ori &tadi 5
3 da' -/ednesda'. + reps
1 e" re&& 50% 5
60% 4
70% 3
80% 385% 2
2 Dead'i(t 50% 3
60% 3
70% 3
80% 3
85% 2
80% 2
3 e" re&& 50% 5
60% 5
70% 5
4 Du*--e'' (', 10
da' -0rida'. + reps
1 Squat 50% 5
60% 4
70% 3
80% 3
2 e" re&& 50% 6
60% 5
70% 4
80% 3
85% 2
80% 3
70% 460% 6
50% 8
3 Du*--e'' (', 10
4 Di 8
ood *ori &itti 5
! -& 10
8/17/2019 Shekio Programs
11/207
8/17/2019 Shekio Programs
12/207
)or *ore i(o (o''o+ *, -'o at +++.aaveroe"t."o*
sets eight
1 120 5 6002 144 8 1152
2 168 6 1008
5 180 15 2700
1 193 5 963
2 231 10 2310
5 270 25 6738
1 120 5 600
1 144 5 720
4 168 16 2688
5
5
sets eight
1 230 3 690
2 276 6 1656
2 322 6 1932
4 345 12 4140
4 327
5
1 253 4 1012
1 299 4 1196
2 345 8 2760
4 391 12 4692
53
sets eight
1 120 5 600
1 144 5 720
1 168 4 672
2 180 6 1080
2 192 4 768
2 180 6 1080
1 168 4 672
1 144 6 864
1 120 8 9605
1 193 5 963
2 231 8 1848
2 270 6 1617
5 289 15 4331
4
%4 1#$#! 1$ 1!4 1$%
8/17/2019 Shekio Programs
13/207
sets eight
1 193 5 963
1 231 4 924
2 270 6 1617
5 308 10 3080
1 85 5 4251 100 4 400
2 120 6 720
5 135 15 2025
5
5
2 95 6 570
2 212 6 1271
4 231 8 1848
4
sets eight
1 230 3 6901 276 3 828
2 322 6 1932
4 345 8 2760
1 120 6 720
2 144 12 1728
4 156 24 3744
5
1 253 4 1012
1 299 4 1196
2 345 8 2760
4 368 16 5888
5
sets eight
1 193 5 963
1 231 4 924
2 270 6 1617
5 308 10 3080
1 120 5 600
1 144 4 576
2 168 6 1008
2 192 4 768
1 180 3 540
1 156 5 7801 132 7 924
5
1 193 5 963
2 231 10 2310
4 270 16 4312
5
1$1 2444$ 1$! 14# 2 1%$!!
8/17/2019 Shekio Programs
14/207
sets eight
1 212 5 1059
1 250 4 1001
2 289 6 1733
4 327 8 2618
1 120 5 6001 144 4 576
2 168 6 1008
6 192 18 3456
5
5
1 193 3 578
1 231 3 693
1 270 3 809
4 308 12 3696
5
sets eight2 230 6 1380
2 276 6 1656
4 299 12 3588
1 120 5 600
1 144 4 576
2 168 6 1008
3 192 6 1152
2 204 4 816
2 192 6 1152
5
1 276 4 1104
2 322 8 25762 368 6 2208
3 414 6 2484
5
sets eight
1 193 5 963
1 231 4 924
2 270 6 1617
6 308 18 5544
1 120 5 600
1 144 4 576
2 168 6 10087 192 21 4032
5
5
5
%% 21233 1$$ 1%1!$ 4 14##!
sets eight
8/17/2019 Shekio Programs
15/207
8/17/2019 Shekio Programs
16/207
342 %$## 44 %1!2 1 !$32
8/17/2019 Shekio Programs
17/207
Shei,o )or *ore i(o (o''o+ *, -'o at +++.
ot', traii 'a #37
ee, 1
1 da' -Monda'. + reps sets eight
1 e" re&& 50% 5 1 12060% 4 2 144
70% 3 2 168
75% 3 5 180
2 Squat 50% 5 1 193
60% 5 2 231
70% 5 5 270
3 Du*--e'' (', 10 5
4 e" re&& 50% 6 1 120
60% 6 2 144
65% 6 4 156
ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 Dead'i(t 50% 5 1 230
60% 5 2 276
70% 4 2 322
75% 3 4 345
2 I"'ie e" re&& 4 6
3 Di 5 5
4 Dead'i(t (ro* -oe& 50% 5 1 230
60% 5 2 276
70% 4 2 322
80% 3 4 368
ue 5 5! -& 10 3
da' -0rida'. + reps sets eight
1 e" re&& 50% 7 1 120
55% 6 1 132
60% 5 1 144
65% 4 1 156
70% 3 2 168
75% 2 2 180
70% 3 2 168
65% 4 1 156
60% 6 1 14455% 8 1 132
50% 10 1 120
2 Du*--e'' (', 10 5
3 Squat 50% 5 1 193
60% 4 2 231
70% 3 2 270
75% 3 5 289
4 )re" re&& 10 5
8/17/2019 Shekio Programs
18/207
ood *ori &itti 5 5
ee, 2
1 da' -Monda'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 2 23170% 3 2 270
80% 2 5 308
2 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 168
80% 2 6 192
3 Du*--e'' (', 10 5
4 u& u 10 5
Squat 55% 3 1 212
65% 3 1 250
75% 3 4 289
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 Dead'i(t u to ee& 50% 4 1 230
60% 4 2 276
70% 4 4 322
2 e" re&& 50% 5 1 120
60% 5 2 144
70% 4 5 168
3 Du*--e'' (', 10 5
4 Dead'i(t 50% 4 1 230
60% 4 1 276
70% 3 2 32275% 3 5 345
ue 5 5
da' -0rida'. + reps sets eight
1 Squat 50% 4 1 193
60% 4 1 231
70% 3 2 270
75% 3 6 289
2 e" re&& 50% 6 1 120
60% 5 1 144
70% 4 2 168
75% 3 2 18080% 2 2 192
75% 4 1 180
70% 5 1 168
60% 6 1 144
50% 7 1 120
3 Du*--e'' (', 10 5
4 ri"e& 10 5
Squat 55% 3 1 212
8/17/2019 Shekio Programs
19/207
65% 3 1 250
75% 2 4 289
! ood *ori &itti 6 5
ee, 3
1 da' -Monda'. + reps sets eight1 Squat 50% 5 1 193
60% 4 2 231
70% 3 2 270
80% 3 5 308
2 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 168
80% 3 5 192
3 Du*--e'' (', 10 5
4 u& u 10 5
Squat 50% 5 1 193
60% 5 1 23170% 5 5 270
! -& 10 3
3 da' -/ednesda'. + reps sets eight
1 Dead'i(t u to ee& 50% 4 1 230
60% 4 1 276
70% 4 2 322
75% 4 4 345
2 e" re&& 50% 6 1 120
60% 5 1 144
70% 4 2 168
75% 3 2 18080% 2 2 192
75% 3 2 180
70% 4 1 168
65% 5 1 156
60% 6 1 144
55% 7 1 132
50% 8 1 120
3 Du*--e'' (', 10 5
4 Dead'i(t (ro* -oe& 60% 5 1 276
70% 5 2 322
80% 4 4 368
ue 5 5! -& 10 3
da' -0rida'. + reps sets eight
1 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 168
80% 2 5 192
2 Squat 50% 5 1 193
8/17/2019 Shekio Programs
20/207
60% 5 1 231
70% 5 2 270
75% 4 5 289
3 e" re&& 50% 6 1 120
60% 6 2 144
65% 6 4 156
4 Du*--e'' (', 10 5 ood *ori &tadi 5 5
ee, 4
1 da' -Monda'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 3 2 308
85% 2 3 327
2 e" re&& 50% 5 1 120
60% 4 1 14470% 3 2 168
80% 3 5 192
3 Du*--e'' (', 10 5
4 Di 8 5
Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 2 4 308
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 e" re&& 50% 5 1 12060% 4 1 144
70% 3 2 168
80% 3 2 192
85% 2 3 204
2 Dead'i(t 50% 4 1 230
60% 4 1 276
70% 3 2 322
80% 3 2 368
85% 2 3 391
3 e" re&& 55% 5 1 132
65% 5 1 156
75% 4 4 1804 Du*--e'' (', 10 5
ue 5 5
da' -0rida'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 3 6 308
8/17/2019 Shekio Programs
21/207
2 e" re&& 50% 5 1 120
60% 5 1 144
70% 5 5 168
3 Du*--e'' (', 10 5
4 Di 8 5
ood *ori &itti 5 5
! -& 10 3
8/17/2019 Shekio Programs
22/207
aaveroe"t."o*
5 6008 1152
6 1008
15 2700
5 963
10 2310
25 6738
6 720
12 1728
24 3744
5 1150
10 2760
8 2576
12 4140
5 1150
10 2760
8 2576
12 4416
7 840
6 792
5 720
4 624
6 1008
4 720
6 1008
4 624
6 8648 1056
10 1200
5 963
8 1848
6 1617
15 4331
8/17/2019 Shekio Programs
23/207
%4 1%!# 142 211$ %$ 212
5 963
8 18486 1617
10 3080
5 600
4 576
6 1008
12 2304
3 635
3 751
12 3465
4 920
8 2208
16 5152
5 600
10 1440
20 3360
4 920
4 1104
6 193215 5175
4 770
4 924
6 1617
18 5198
6 720
5 720
8 1344
6 10804 768
4 720
5 840
6 864
7 840
3 635
8/17/2019 Shekio Programs
24/207
3 751
8 2310
#3 24!3 113 1%%4 % 1%411
5 963
8 1848
6 1617
15 4620
5 600
4 576
6 1008
15 2880
5 963
5 115525 6738
4 920
4 1104
8 2576
16 5520
6 720
5 720
8 1344
6 10804 768
6 1080
4 672
5 780
6 864
7 924
8 960
5 1380
10 3220
16 5888
5 600
4 576
6 1008
10 1920
5 963
8/17/2019 Shekio Programs
25/207
5 1155
10 2695
20 5775
6 720
12 1728
24 3744
1$# 24#$ 1!2 22%2 !3 2$!$
5 963
4 924
6 1617
6 1848
6 1964
5 600
4 5766 1008
15 2880
5 963
4 924
6 1617
8 2464
5 6004 576
6 1008
6 1152
6 1224
4 920
4 1104
6 1932
6 2208
6 2346
5 660
5 780
16 2880
5 963
4 924
6 1617
18 5544
8/17/2019 Shekio Programs
26/207
5 600
5 720
25 4200
3 2233$ 11 1#4!4 2! 1$
3# #412 3 3!2 21! !$%
8/17/2019 Shekio Programs
27/207
Shei,o )or *ore i(o (o''o+ *, -'o at +++.a
ot', traii 'a #30
ee, 1
1 da' -Monda'. + reps sets eight
1 e" re&& 50% 5 1 12060% 4 2 144
70% 3 2 168
80% 3 5 192
2 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 3 5 308
3 e" re&& 50% 5 1 120
60% 5 1 144
70% 5 5 168
4 Du*--e'' (', 10 5
Squat 55% 5 1 21265% 4 1 250
75% 3 5 289
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 Dead'i(t 50% 4 1 230
60% 4 2 276
70% 3 2 322
80% 3 5 368
2 e" re&& 50% 5 1 120
60% 5 1 144
70% 4 2 16875% 3 2 180
80% 2 2 192
85% 1 2 204
80% 2 2 192
75% 3 2 180
70% 4 1 168
65% 6 1 156
60% 8 1 144
55% 10 1 132
50% 12 1 120
3 Du*--e'' (', 4 6
4 Dead'i(t (ro* -oe& 60% 5 1 27670% 4 2 322
80% 3 3 368
90% 2 4 414
ue 5 5
! -& 10 3
da' -0rida'. + reps sets eight
1 Squat 50% 5 1 193
8/17/2019 Shekio Programs
28/207
60% 4 2 231
70% 3 2 270
80% 3 5 308
2 e" re&& 50% 5 1 120
60% 4 2 144
70% 3 2 168
80% 2 6 1923 Di 6 5
4 Squat 50% 5 1 193
60% 5 2 231
70% 4 4 270
)re" re&& 10 5
! ood *ori &itti 5 5
ee, 2
1 da' -Monda'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 2 23170% 3 2 270
80% 2 2 308
90% 1 3 347
2 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 168
80% 2 6 192
3 Du*--e'' (', 10 5
4 u& u 10 5
Squat 50% 5 1 193
60% 4 1 231
70% 3 2 27080% 2 4 308
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 Dead'i(t u to ee& 50% 4 1 230
60% 4 2 276
70% 3 2 322
75% 3 4 345
2 e" re&& 50% 5 1 120
60% 5 1 144
70% 4 2 168
75% 3 2 18080% 2 2 192
75% 3 2 180
70% 5 2 168
60% 7 1 144
50% 9 1 120
3 Du*--e'' (', 10 5
4 Dead'i(t 50% 4 1 230
60% 4 1 276
8/17/2019 Shekio Programs
29/207
70% 3 2 322
80% 3 5 368
ue 5 5
da' -0rida'. + reps sets eight
1 e" re&& 50% 5 1 120
60% 4 2 14470% 3 2 168
80% 2 5 192
2 Squat 50% 5 1 193
60% 5 2 231
70% 5 5 270
3 e" re&& 55% 4 1 132
65% 3 1 156
75% 2 5 180
4 Di 8 5
e re&& 6 5
! ood *ori &itti 6 5
ee, 3
1 da' -Monda'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 2 231
70% 3 2 270
80% 3 5 308
2 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 168
80% 3 5 192
3 Squat 50% 6 1 19360% 6 1 231
65% 6 4 250
4 e" re&& 55% 5 1 132
65% 5 2 156
75% 4 4 180
Du*--e'' (', 10 5
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 Dead'i(t 50% 4 1 230
60% 4 1 276
70% 3 2 32280% 3 3 368
85% 2 3 391
2 e" re&& 50% 6 1 120
60% 5 1 144
70% 4 2 168
75% 3 2 180
80% 2 2 192
85% 1 2 204
8/17/2019 Shekio Programs
30/207
80% 2 2 192
75% 3 2 180
70% 5 1 168
65% 7 1 156
60% 9 1 144
55% 11 1 132
50% 13 1 1203 Du*--e'' (', 10 5
4 Dead'i(t (ro* -oe& 65% 5 1 299
75% 5 2 345
85% 4 4 391
ue 5 5
! -& 10 3
da' -0rida'. + reps sets eight
1 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 168
80% 3 6 1922 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 3 2 308
85% 2 3 327
80% 3 3 308
3 e" re&& 50% 5 1 120
60% 5 2 144
70% 5 5 168
4 Du*--e'' (', 10 5
ood *ori &itti 5 5
ee, 4
1 da' -Monda'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 3 2 308
85% 2 2 327
90% 1 2 347
2 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 16880% 3 2 192
85% 2 2 204
80% 3 2 192
3 Du*--e'' (', 10 5
4 Di 8 5
Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
8/17/2019 Shekio Programs
31/207
80% 2 4 308
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 16880% 3 2 192
85% 2 3 204
2 Dead'i(t 50% 4 1 230
60% 4 1 276
70% 3 2 322
80% 3 2 368
85% 2 3 391
3 e" re&& 55% 5 1 132
65% 5 1 156
75% 4 4 180
4 Du*--e'' (', 10 5
ue 5 5
da' -0rida'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 3 6 308
2 e" re&& 50% 5 1 120
60% 5 1 144
70% 5 5 168
3 Du*--e'' (', 10 5
4 Di 8 5
ood *ori &itti 5 5! -& 10 3
8/17/2019 Shekio Programs
32/207
averoe"t."o*
8/17/2019 Shekio Programs
33/207
8/17/2019 Shekio Programs
34/207
8/17/2019 Shekio Programs
35/207
8/17/2019 Shekio Programs
36/207
8/17/2019 Shekio Programs
37/207
Shei,o )or *ore i(o (o''
ot', traii 'a #32
ee, 1
1 da' -Monda'. + reps
1 Squat 50% 360% 3
70% 3
75% 2
2 e" re&& 50% 3
60% 3
70% 3
75% 2
3 -& 10
3 da' -/ednesda'. + reps
1 Squat 50% 3
60% 370% 2
80% 2
90% 1
100%105% 1
2 e" re&& 50% 3
60% 3
70% 2
80% 2
90% 1
100%105% 1
3 Dead'i(t 50% 3
60% 270% 2
80% 1
90% 1
100%105% 1
da' -0rida'. + reps
1 Squat 50% 3
60% 3
70% 3
75% 2
2 e" re&& 55% 3
65% 375% 3
3 Du*--e'' (', 10
4 ood *ori &tadi 5
-& 10
ee, 2
1 da' -Monda'. + reps
1 Squat 50% 3
8/17/2019 Shekio Programs
38/207
60% 3
70% 3
80% 2
2 e" re&& 50% 3
60% 3
70% 3
80% 33 Du*--e'' (', 8
4 Squat 55% 3
65% 3
75% 3
3 da' -/ednesda'. + reps
1 Dead'i(t u to ee& 50% 3
60% 2
65% 2
70% 1
2 e" re&& 50% 3
60% 370% 3
80% 3
85% 2
3 Du*--e'' (', 10
4 Dead'i(t 50% 3
60% 3
70% 3
80% 3
-& 10
da' -0rida'. + reps
1 e" re&& 50% 360% 3
70% 3
80% 3
2 Squat 50% 3
60% 3
70% 3
80% 3
3 e" re&& 50% 4
60% 4
70% 4
4 Du*--e'' (', 8.0040740740732
ood *ori &tadi 5
ee, 3
1 da' -Monda'. + reps
1 Squat 50% 3
60% 3
70% 3
80% 2
2 e" re&& 50% 3
8/17/2019 Shekio Programs
39/207
60% 3
70% 3
80% 2
85% 1
3 Du*--e'' (', 8
4 -& 4
3 da' -/ednesda'. + reps
1 e" re&& 50% 3
60% 3
70% 3
80% 2
2 Du*--e'' (', 8
3 Dead'i(t 50% 3
60% 3
70% 3
75% 2
4 ood *ori &tadi 5
da' -0rida'. + reps
1 Squat 50% 3
60% 3
70% 2
75% 2
2 e" re&& 50% 3
60% 3
70% 3
75% 2
3 -& 8
ee, 41 da' -Monda'. + reps
1 e" re&& 50% 3
60% 3
70% 2
75% 1
1 Dead'i(t 50% 3
60% 2
70% 2
3 -& 8
3 da' -/ednesda'. + reps
1 Squat 50% 360% 3
70% 2
2 e" re&& 50% 3
60% 3
70% 2
!% da'
;o*etitio
8/17/2019 Shekio Programs
40/207
8/17/2019 Shekio Programs
41/207
o+ *, -'o at +++.aaveroe"t."o*
sets eight
1 193 3 577.51 231 3 693
2 270 6 1617
3 289 6 1732.5
1 120 3 360
1 144 3 432
2 168 6 1008
3 180 6 1080
3
sets eight
1 193 3 577.5
2 231 6 13862 270 4 1078
1 308 2 616
1 347 1 346.5
23 385404.25 2 770
1 120 3 360
1 144 3 432
2 168 4 672
1 192 2 384
1 216 1 216
23 240252 2 480
1 230 3 690
1 276 2 5522 322 4 1288
1 368 1 368
1 414 1 414
23 460483 2 920
sets eight
1 193 3 577.5
2 231 6 1386
2 270 6 1617
4 289 8 2310
1 132 3 396
2 156 6 9366 180 18 3240
5
5
3
2 %%$ 2 4$ 2 #2$
sets eight
1 193 3 577.5
8/17/2019 Shekio Programs
42/207
2 231 6 1386
2 270 6 1617
4 308 8 2464
1 120 3 360
1 144 3 432
2 168 6 1008
5 192 15 28804
1 212 3 635.25
2 250 6 1501.5
4 289 12 3465
sets eight
1 230 3 690
2 276 4 1104
2 299 4 1196
3 322 3 966
1 120 3 360
1 144 3 4322 168 6 1008
2 192 6 1152
3 204 6 1224
5
1 230 3 690
1 276 3 828
2 322 6 1932
5 368 15 5520
3
sets eight
1 120 3 3601 144 3 432
2 168 6 1008
5 192 15 2880
1 193 3 577.5
2 231 6 1386
2 270 6 1617
6 308 18 5544
1 120 4 480
1 144 4 576
4 168 16 2688
5
5$ $ $ $ $ $
sets eight
1 193 3 577.5
1 231 3 693
2 270 6 1617
5 308 10 3080
1 120 3 360
8/17/2019 Shekio Programs
43/207
1 144 3 432
2 168 6 1008
3 192 6 1152
3 204 3 612
4
5
sets eight
1 120 3 360
1 144 3 432
2 168 6 1008
5 192 10 1920
4
1 230 3 690
2 276 6 1656
2 322 6 1932
5 345 10 3450
4
sets eight
1 193 3 577.5
2 231 6 1386
2 270 4 1078
3 289 6 1732.5
1 120 3 360
1 144 3 432
2 168 6 1008
4 180 8 1440
3
""" """ """ """ """ """
sets eight
1 120 3 360
2 144 6 864
2 168 4 672
4 180 4 720
1 230 3 690
2 276 4 1104
4 322 8 2576
2
sets eight
1 193 3 577.52 231 6 1386
3 270 6 1617
1 120 3 360
2 144 6 864
3 168 6 1008
8/17/2019 Shekio Programs
44/207
""" """ """ """ """ """
$$$$$ $$$$$ $$$$$ $$$$$ $$$$$ $$$$$
8/17/2019 Shekio Programs
45/207
Shei,o
ot', traii 'a #29
ee, 1
+ 1 da' -Monda'.
50% 1 e" re&&60%
70%
75%
50% 2 Squat
60%
70%
50% 3 e" re&&
8/17/2019 Shekio Programs
46/207
ee, 2
+ 1 da' -Monda'.
50% 1 Squat
60%
70%
80%
50% 2 e" re&&60%
70%
80%
3 Seated D re&&
4 I"'ie D re&&
50% au&e Squat&
60%
65%
! e re&& (eet +ide
+ 3 da' -/ednesda'.
50% 1 Dead'i(t60%
70%
75%
50% 2 e" re&&
60%
65%
3 Di&
e "ur'&
+ da' -0rida'.
50% 1 Squat
60%70%
80%
50% 2 e" re&&
60%
70%
80%
75%
65%
55%
3 u& re&&
50% 4 Squat
60%70%
e ;ur'
ee, 3
+ 1 da' -Monda'.
55% 1 Squat
65%
8/17/2019 Shekio Programs
47/207
75%
85%
50% 2 e" re&&
60%
70%
80%
3 ,i D re&&4 Seated -ar-e'' re&&
50% Squat
60%
70%
80%
! e re&& (eet +ide
+ 3 da' -/ednesda'.
50% 1 De(i"it dead'i(t
60%
65%
50% 2 e" re&&60%
70%
80% au&ed
85% au&ed
80% au&ed
3 >eited Di&
60% 4 Dead'i(t (ro* -oe&
70%
80%
90%
ue
+ da' -0rida'.
50% 1 Squat
60%
70%
80%
50% 2 e" re&&
60%
70%
80% au&ed
3 )'ie&
4 Stadi re&&
e ;ur'&
ee, 4
+ 1 da' -Monda'.
50% 1 Squat
60%
70%
80%
8/17/2019 Shekio Programs
48/207
55% 2 e" re&&
65%
75%
3 Seated D re&&
4 Di
50% au&ed Squat
60%65%
! e re&& (eet +ide
+ 3 da' -/ednesda'.
50% 1 e" re&&
60%
70%
80%
85% au&e
50% 2 Dead'i(t
60%
70%80%
85%
80%
50% 3 e" re&& ad& i
60%
70%
4 Du*--e'' (',
+ da' -0rida'.
50% 1 Squat
60%
70%80%
50% 2 e" re&&
60%
70%
80%
85% au&ed
80%
70%
60%
50%
3 I"'ie e"
4 Di e ;ur'&
! -&
)dditional /or,outs and e5ercises -M' e5tra.
dditioa' a-do*ia'&? a*&tri? ad tri"e eer"i&e& *a, -
dditioa' -a" eer"i&e& +i'' -e &uer&etted +it deve'o*e
dditioa' +orout& (o"u&i o +eaoit traii? i*rove
>eit& ad re& u&ed are &u-e"t to "ae deedi o
8/17/2019 Shekio Programs
49/207
)or *ore i(o (o''o+ *, -'o at +++.aaveroe"t."o*
reps sets eight
5 1 1204 2 144
3 2 168
3 5 180
5 1 193 5
5 2 231 10
5 5 270 25
5 1 120
5 1 144
4 4 168
10 5
5 5
reps sets eight
3 1 230
3 2 276
3 2 322
3 4 345
6 4
5 5 'a
4 1 230
4 1 276
4 2 299
10 5
5 510 3
reps sets eight
5 1 135
5 1 165
4 1 185
3 2 205
2 2 215
3 2 205
4 1 185
6 1 165
8 1 13510 5
5 1 225 5
4 2 275 8
3 2 315 6
3 5 335 15
10 5
%4
8/17/2019 Shekio Programs
50/207
reps sets eight
5 1 225 5
4 1 275 4
3 2 315 6
2 5 355 10
5 1 1354 1 165
3 2 185
3 5 215
10 5
10 5
3 2 225 6
3 2 275 6
2 4 285 8
5 5
reps sets eight
3 1 2303 1 276
3 2 322
2 4 345
6 1 135
6 2 165
6 4 175
5 5 'a
15 5
reps sets eight
5 1 193 5
4 1 231 43 2 270 6
2 5 308 10
5 1 120
4 1 144
3 2 168
2 2 192
3 1 180
5 1 156
7 1 132
6 5
5 1 193 5
5 2 231 104 4 270 16
10 5
1$1
reps sets eight
5 1 212 5
4 1 250 4
8/17/2019 Shekio Programs
51/207
3 2 289 6
2 4 327 8
5 1 120
4 1 144
3 2 168
3 6 192
10 56 5
3 1 193 3
3 1 231 3
3 1 270 3
3 4 308 12
5 5
reps sets eight
3 2 230
3 2 276
3 4 299
5 1 1204 1 144
3 2 168
2 3 192
2 2 204
3 2 192
10 5 'a&t 3 &et& ti'' (ai'ure
4 1 276
4 2 322
3 2 368
2 3 414
5 5
reps sets eight
5 1 193 5
4 1 231 4
3 2 270 6
3 6 308 18
5 1 120
4 1 144
3 2 168
3 7 192
10 5
4 5
5 5
%%
reps sets eight
5 1 193 5
4 1 231 4
3 2 270 6
3 5 308 15
8/17/2019 Shekio Programs
52/207
5 1 132
5 1 156
4 5 180
10 5
8 5 a&t 3 ti'' (ai'ure
5 2 193 10
4 2 231 83 3 250 9
5 5
reps sets eight
5 1 120
4 1 144
3 2 168
3 2 192
2 3 204
3 1 230
3 1 276
3 2 3223 2 368
2 3 391
2 3 368
5 1 120
5 1 144
5 4 168
10 5
reps sets eight
5 1 193 5
4 1 231 4
3 2 270 63 6 308 18
6 1 120
5 1 144
4 2 168
3 2 192
2 2 204
3 2 192
4 1 168
6 1 144
8 1 120
8 5
8 510 5
10 3
#$
"o*'eted a(ter te iitia' +orout
ta' -e" re&& eer"i&e&? o(te
? ad re"over, +i'' -e doe 342
+ I (ee'. dditioa' eav, &i'e& *a, -e added.
8/17/2019 Shekio Programs
53/207
5 6008 1152
6 1008
15 2700
963
2310
6738
5 600
5 720
16 2688
3 690
6 1656
6 1932
12 4140
&t 3 &et& ti'' (ai'ure
4 920
4 1104
8 2392
50 0
5 675
5 825
4 740
6 1230
4 860
6 1230
4 740
6 990
8 1080
1125
2200
1890
5025
2$2$ 1$ 1%3 #3 1234
8/17/2019 Shekio Programs
54/207
1125
1100
1890
3550
5 6754 660
6 1110
15 3225
1350
1650
2280
3 690 455113 828 49511q
6 1932
8 2760
6 810
12 1980
24 4200
&t 3 &et& ti'' (ai'ure
963
9241617
3080
5 600
4 576
6 1008
4 768
3 540
5 780
7 924
963
23104312
2%113 1$! 1%! 2$ !21$
1059
1001
8/17/2019 Shekio Programs
55/207
1733
2618
5 600
4 576
6 1008
18 3456
578
693
809
3696
6 1380
6 1656
12 3588
5 6004 576
6 1008
6 1152
4 816
6 1152
4 1104
8 2576
6 2208
6 2484
963
924
1617
5544
5 600
4 576
6 1008
21 4032
21233 1$$ 1%1!$ 4 14##!
963
924
1617
4620
8/17/2019 Shekio Programs
56/207
5 660
5 780
20 3600
1925
18482252
5 600
4 576
6 1008
6 1152
6 1224
3 690
3 828
6 19326 2208
6 2346
6 2208
5 600
5 720
20 3360
963
924
16175544
6 720
5 720
8 1344
6 1152
4 816
6 1152
4 672
6 864
8 960
231#! 14$ 22!$ 3$ 1$212
#1%#2 44 %34 1#1
8/17/2019 Shekio Programs
57/207
Shei,o )or *ore i(o (o''o+ *,
ot', traii 'a #31
ee, 1
1 da' -Monda'. + reps sets
1 e" re&& 50% 5 160% 4 1
70% 3 2
80% 3 2
85% 2 4
2 Squat 50% 5 1
60% 5 2
70% 2?4?6?8?7?5?3 1
3 e" re&& 50% 6 1
60% 6 2
65% 6 4
4 Du*--e'' (', 10 5
Squat 50% 5 160% 5 2
65% 4 4
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets
1 Dead'i(t u to ee& 50% 4 1
60% 4 2
70% 4 4
2 e" re&& 50% 5 1
60% 5 1
70% 4 2
75% 3 280% 2 2
85% 1 2
80% 2 2
75% 3 2
70% 4 1
65% 6 1
60% 8 1
55% 10 1
50% 12 1
3 Du*--e'' (', 10 5
4 Dead'i(t (ro* -oe& 60% 5 1
70% 4 180% 3 2
90% 2 4
ue 5 5
! -& 10 3
da' -0rida'. + reps sets
1 Squat 50% 5 1
60% 4 1
8/17/2019 Shekio Programs
58/207
70% 3 2
80% 3 2
85% 2 3
2 e" re&& 50% 5 1
60% 4 2
70% 3 2
80% 2 63 Di 6 5
4 Squat 55% 5 1
65% 5 1
75% 4 4
)re" re&& 10 5
! ood *ori &itti 5 5
ee, 2
1 da' -Monda'. + reps sets
1 e" re&& 50% 5 1
60% 4 170% 3 2
80% 2 2
90% 1 3
2 Squat 50% 5 1
60% 4 1
70% 3 2
80% 2 5
3 e" re&& 55% 5 1
65% 5 1
75% 5 4
4 Du*--e'' (', 10 5
e re&& 6 5! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets
1 De(i"it dead'i(t 50% 3 1
60% 3 2
65% 3 4
2 e" re&& 50% 6 1
60% 5 1
70% 4 2
75% 3 2
80% 2 2
85% 1 275% 3 1
65% 5 1
55% 7 1
3 Du*--e'' (', 10 5
4 Dead'i(t 55% 3 1
65% 3 2
75% 3 2
85% 2 4
8/17/2019 Shekio Programs
59/207
ue 5 5
! -& 10 4
da' -0rida'. + reps sets
1 Squat 50% 5 1
60% 4 1
70% 3 280% 2 2
85% 2 4
2 I"'ie e" re&& 4 6
3 Squat 50% 6 1
60% 6 1
65% 6 4
4 ri"e& 10 5
a" ete&io 10 4
ee, 3
1 da' -Monda'. + reps sets1 e" re&& 50% 5 1
60% 4 1
70% 3 2
80% 3 5
2 Squat 50% 5 1
60% 5 1
70% 5?8?3?6?2?7?4 1
3 e" re&& 55% 5 1
65% 5 1
70% 5 5
4 Du*--e'' (', 10 5
ue 5 5! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets
1 Dead'i(t u to ee& 50% 4 1
60% 4 1
70% 3 2
80% 2 4
2 e" re&& 50% 8 1
55% 7 1
60% 6 1
65% 5 1
70% 4 175% 3 2
80% 2 2
85% 1 2
80% 2 2
75% 3 1
70% 4 1
65% 6 1
60% 8 1
8/17/2019 Shekio Programs
60/207
55% 10 1
50% 12 1
3 Dead'i(t (ro* -oe& 60% 4 1
70% 4 1
80% 3 2
90% 2 3
4 e re&& 5 5 -& 10 3
da' -0rida'. + reps sets
1 e" re&& 50% 5 1
60% 4 1
70% 3 2
80% 3 6
2 Squat 50% 5 1
60% 4 1
70% 3 2
80% 3 2
85% 2 380% 3 3
3 e" re&& 50% 5 1
60% 5 2
70% 5 5
4 Du*--e'' (', 10 5
ood *ori &itti 5 5
ee, 4
1 da' -Monda'. + reps sets
1 Squat 50% 5 1
60% 4 170% 3 2
80% 2 2
90% 1 3
80% 2 2
2 e" re&& 50% 5 1
60% 4 1
70% 3 2
80% 3 2
85% 2 4
3 Du*--e'' (', 10 5
4 Di 8 5
ue 5 5! a" ete&io 10 4
3 da' -/ednesda'. + reps sets
1 e" re&& 50% 5 1
60% 4 1
70% 3 2
80% 2 2
90% 1 3
8/17/2019 Shekio Programs
61/207
80% 2 2
2 Dead'i(t 50% 3 1
60% 3 1
70% 3 2
80% 2 2
90% 1 2
3 Du*--e'' (', 10 54 e re&& 5 6
-& 10 3
da' -0rida'. + reps sets
1 Squat 50% 5 1
60% 4 1
70% 3 2
80% 3 5
2 e" re&& 55% 5 1
65% 5 1
75% 4 5
3 Du*--e'' (', 10 54 Di 8 5
Squat 50% 5 1
60% 5 1
70% 5 4
! ood *ori &itti 5 5
8/17/2019 Shekio Programs
62/207
-'o at +++.aaveroe"t."o*
eight
120
168
192
204
193
231
270
120
144
156
193231
250
eight
230
276
322
120
144
168
180192
204
192
180
168
156
144
132
120
276
322368
414
eight
193
231
8/17/2019 Shekio Programs
63/207
270
308
327
120
144
168
192
212
250
289
eight
120
144168
192
216
193
231
270
308
132
156
180
eight
230
276
299
120
144
168
180
192
204180
156
132
253
299
345
391
8/17/2019 Shekio Programs
64/207
eight
193
231
270308
327
193
231
250
eight120
144
168
192
193
231
270
132
156
168
eight
230
276
322
368
120
132
144
156
168180
192
204
192
180
168
156
144
8/17/2019 Shekio Programs
65/207
132
120
276
322
368
414
eight
120
144
168
192
193
231
270
308
327308
120
144
168
eight
193
231270
308
347
308
120
144
168
192
204
eight
120
144
168
192
216
8/17/2019 Shekio Programs
66/207
192
230
276
322
368
414
eight
193
231
270
308
132
156
180
193
231
270
8/17/2019 Shekio Programs
67/207
Shei,o )or *ore i(o (o''o+ *, -'o at +++.a
ot', traii 'a #39
ee, 1
1 da' -Monda'. + reps sets eight
1 e" re&& 50% 5 1 12060% 4 2 144
70% 3 2 168
75% 3 5 180
2 Squat 50% 5 1 193
60% 5 2 231
70% 5 5 270
3 Du*--e'' re&& 6 6
4 Du*--e'' (', 10 5
ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 Dead'i(t u to ee& 50% 3 1 23060% 3 1 276
70% 3 2 322
75% 3 4 345
2 I"'ie e" re&& 4 6
3 Di 5 5
4 Dead'i(t (ro* -oe& 55% 4 1 253
65% 4 1 299
75% 3 2 345
85% 2 4 391
ue 5 6
! -& 10 3
da' -0rida'. + reps sets eight
1 e" re&& 50% 5 1 120
60% 5 1 144
70% 4 1 168
75% 3 2 180
80% 2 2 192
75% 3 2 180
70% 4 1 168
60% 6 1 144
50% 8 1 120
2 Du*--e'' (', 10 5
3 Squat 50% 5 1 19360% 4 1 231
70% 3 2 270
75% 3 5 289
4 ri"e& 10 5
ood *ori &itti 5 5
ee, 2
8/17/2019 Shekio Programs
68/207
1 da' -Monda'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 2 5 308
2 e" re&& 50% 5 1 120
60% 4 1 14470% 3 2 168
80% 3 6 192
3 Du*--e'' (', 10 5
4 u& u 10 5
)rot &quat 40% 4 2 154
50% 3 2 193
55% 3 4 212
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 Dead'i(t u to ee& 50% 3 1 230
60% 3 1 27670% 3 2 322
75% 2 4 345
2 e" re&& 50% 6 1 120
60% 6 2 144
65% 6 4 156
3 Du*--e'' (', 10 5
4 Dead'i(t (ro* -oe& 50% 4 1 230
60% 4 1 276
70% 4 2 322
75% 4 4 345
ar-e'' ro+ 8 5
! -& 10 4
da' -0rida'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 2 5 308
2 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 168
80% 2 2 192
85% 1 2 204
75% 3 1 18065% 5 1 156
55% 7 1 132
3 Du*--e'' (', 10 5
4 Squat 50% 5 1 193
60% 5 1 231
70% 4 4 270
a" ete&io 8 5
! Di 5 5
8/17/2019 Shekio Programs
69/207
ee, 3
1 da' -Monda'. + reps sets eight
1 Squat 55% 5 1 212
65% 4 1 250
75% 3 2 28985% 2 5 327
2 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 168
80% 3 6 192
3 Du*--e'' (', 10 5
4 u& u +ide ri 10 5
i&to' &quat 5 5
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets eight
1 De(i"it dead'i(t 50% 3 2 23060% 3 2 276
65% 2 4 299
2 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 168
80% 3 2 192
85% 2 2 204
80% 3 2 192
3 Du*--e'' (', 10 5
4 Dead'i(t (ro* -oe& 60% 4 1 276
70% 4 1 322
80% 3 2 36890% 2 3 414
ue 5 5
! -& 10 4
da' -0rida'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 3 6 308
2 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 16880% 3 7 192
3 Du*--e'' (', 10 5
4 re&& 4 5
u''u/;iu 8 5
! ood *ori &itti 5 5
ee, 4
8/17/2019 Shekio Programs
70/207
1 da' -Monda'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 3 5 308
2 e" re&& 55% 5 1 132
65% 5 1 15675% 4 5 180
3 Du*--e'' (', 10 5
4 Di 8 5
)rot &quat 40% 5 2 154
50% 4 2 193
60% 3 3 231
! a" ete&io 10 5
3 da' -/ednesda'. + reps sets eight
1 e" re&& 50% 5 1 120
60% 4 1 144
70% 3 2 16880% 3 2 192
85% 2 3 204
2 Dead'i(t 50% 3 1 230
60% 3 1 276
70% 3 2 322
80% 3 2 368
85% 2 3 391
80% 3 2 368
3 e" re&& 50% 5 1 120
60% 5 1 144
70% 5 4 168
4 u''u/;iu 8 5 -& 10 4
da' -0rida'. + reps sets eight
1 Squat 50% 5 1 193
60% 4 1 231
70% 3 2 270
80% 3 6 308
2 e" re&& 50% 6 1 120
60% 5 1 144
70% 4 2 168
80% 3 2 192
85% 2 2 20480% 3 2 192
70% 4 1 168
60% 6 1 144
50% 8 1 120
3 Du*--e'' (', 10 5
4 Di 8 5
ood *ori &itti 5 5
8/17/2019 Shekio Programs
71/207
8/17/2019 Shekio Programs
72/207
averoe"t."o*
5 6008 1152
6 1008
15 2700
5 963
10 2310
25 6738
3 6903 828
6 1932
12 4140
4 1012
4 1196
6 2070
8 3128
5 600
5 720
4 672
6 1080
4 768
6 1080
4 672
6 864
8 960
5 9634 924
6 1617
15 4331
%$ 1%4 2 12%! 4! 14##!
8/17/2019 Shekio Programs
73/207
5 963
4 924
6 1617
10 3080
5 600
4 5766 1008
18 3456
8 1232
6 1155
12 2541
3 690
3 8286 1932
8 2760
6 720
12 1728
24 3744
4 920
4 1104
8 2576
16 5520
5 963
4 924
6 1617
10 3080
5 600
4 576
6 1008
4 768
2 408
3 5405 780
7 924
5 963
5 1155
16 4312
8/17/2019 Shekio Programs
74/207
1$2 242 111 1%43! 2 1!33$
5 1059
4 1001
6 173310 3273
5 600
4 576
6 1008
18 3456
6 13806 1656
8 2392
5 600
4 576
6 1008
6 1152
4 816
6 1152
4 1104
4 1288
6 22086 2484
5 963
4 924
6 1617
18 5544
5 600
4 576
6 100821 4032
1!112 1$$ 1%1!$ 4$ 1212
8/17/2019 Shekio Programs
75/207
5 963
4 924
6 1617
15 4620
5 660
5 78020 3600
10 1540
8 1540
9 2079
5 600
4 576
6 10086 1152
6 1224
3 690
3 828
6 1932
6 2208
6 2346
6 2208
5 600
5 720
20 3360
5 963
4 924
6 1617
18 5544
6 720
5 720
8 1344
6 1152
4 8166 1152
4 672
6 864
8 960
8/17/2019 Shekio Programs
76/207
#$ 2233$ 14$ 22!$ 3$ 1$212
32$ $12 433 %$12 1! 4$$
8/17/2019 Shekio Programs
77/207
ot', traii 'a #40
ee, 1
1 da' -Monda'. +
1 e" re&& 50%60%
70%
80%
85%
80%
2 Squat 50%
60%
70%
80%
3 e" re&& 55%
65%
75%4 Du*--e'' (',
e re&&
! ood *ori &tadi
3 da' -/ednesda'. +
1 Dead'i(t 50%
60%
70%
80%
85%
2 e" re&& 50%
55%60%
65%
70%
75%
80%
85%
80%
75%
70%
65%
60%
55%50%
3 Du*--e'' (',
4 Dead'i(t (ro* -oe& 60%
70%
80%
90%
100%
ue
8/17/2019 Shekio Programs
78/207
! -&
da' -0rida'. +
1 Squat 50%
60%
70%
80%85%
2 e" re&& 50%
60%
70%
80%
3 Di
4 Squat 55%
65%
75%
ri"e&
! ood *ori &itti
ee, 2
1 da' -Monda'. +
1 Squat 50%
60%
70%
80%
2 e" re&& 50%
60%
70%
80%
3 Du*--e'' (',4 Di
Squat 50%
60%
70%
75%
! ood *ori &tadi
3 da' -/ednesda'. +
1 De(i"it dead'i(t 50%
60%
65%
2 e" re&& 50%60%
70%
75%
80%
75%
70%
60%
50%
8/17/2019 Shekio Programs
79/207
3 Du*--e'' (',
4 Dead'i(t 50%
60%
70%
80%
e re&&
! -&
da' -0rida'. +
1 e" re&& 50%
60%
70%
80%
2 Squat 50%
60%
70%
75%
3 u&u +ide ri
4 e ete&io ood *ori &itti
ee, 3
1 da' -Monda'. +
1 Squat 50%
60%
70%
80%
90%
2 e" re&& 50%
60%70%
80%
90%
3 Squat 55%
65%
75%
4 Du*--e'' (',
ood *ori &tadi
3 da' -/ednesda'. +
1 Dead'i(t 50%
60%70%
80%
90%
80%
2 e" re&& 50%
60%
70%
75%
8/17/2019 Shekio Programs
80/207
80%
75%
70%
60%
50%
3 Du*--e'' (',
4 Dead'i(t (ro* -oe& 65%75%
85%
ue
! -&
da' -0rida'. +
1 e" re&& 50%
60%
70%
80%
2 Squat 50%
60%70%
80%
85%
3 e" re&& 50%
60%
70%
4 Du*--e'' (',
e re&&
! ood *ori &itti
ee, 41 da' -Monda'. +
1 Squat 50%
60%
70%
80%
2 e" re&& 50%
60%
70%
80%
85%
3 Du*--e'' (',
4 Di Squat 50%
60%
70%
75%
! ood *ori &tadi
3 da' -/ednesda'. +
1 Dead'i(t u to ee& 50%
8/17/2019 Shekio Programs
81/207
60%
70%
75%
2 e" re&& 50%
60%
70%
75%80%
75%
70%
65%
60%
55%
50%
3 Dead'i(t 50%
60%
70%
80%
4 Du*--e'' (', ue
! -&
da' -0rida'. +
1 Squat 50%
60%
70%
80%
85%
80%
2 e" re&& 50%
60%70%
80%
3 Squat 50%
60%
65%
4 ood *ori &itti
8/17/2019 Shekio Programs
82/207
)or *ore i(o (o''o+ *, -'o at +++.aaveroe"t."o*
reps sets eight
5 1 1204 2 144
3 2 168
3 2 192
2 3 204
3 2 192
5 1 193 5 963
4 1 231 4 924
3 2 270 6 1617
3 5 308 15 4620
5 1 132
5 1 156
4 5 18010 5
6 6
5 5
reps sets eight
4 1 230
4 2 276
3 2 322
3 2 368
2 4 391
8 1 120
7 1 1326 1 144
5 1 156
4 1 168
3 2 180
2 2 192
1 3 204
2 2 192
3 1 180
4 1 168
6 1 156
8 1 144
10 1 13212 1 120
10 5
5 1 276
4 1 322
3 2 368
3 2 414
2 3 460
5 6
8/17/2019 Shekio Programs
83/207
10 4
reps sets eight
5 1 193 5 963
4 1 231 4 924
3 2 270 6 1617
3 2 308 6 18482 4 327 8 2618
5 1 120
4 2 144
3 2 168
2 6 192
6 5
5 1 212 5 1059
4 1 250 4 1001
3 4 289 12 3465
10 5
5 5
$ 21!1
reps sets eight
5 1 193 5 963
4 1 231 4 924
3 2 270 6 1617
3 5 308 15 4620
5 1 120
4 1 144
3 2 168
2 6 192
10 58 5
5 1 193 5 963
4 1 231 4 924
3 2 270 6 1617
3 4 289 12 3465
5 5
reps sets eight
3 1 230
3 2 276
2 4 299
5 1 1205 1 144
4 2 168
3 2 180
2 3 192
3 2 180
5 2 168
7 1 144
9 1 120
8/17/2019 Shekio Programs
84/207
10 5
4 1 230
4 1 276
3 2 322
2 5 368
5 6
10 4
reps sets eight
5 1 120
4 1 144
3 2 168
3 7 192
5 1 193 5 963
5 1 231 5 1155
5 2 270 10 2695
4 4 289 16 4620
8 5
10 55 5
#3 242
reps sets eight
5 1 193 5 963
4 1 231 4 924
3 2 270 6 1617
2 2 308 4 1232
1 3 347 3 1040
5 1 120
4 1 1443 2 168
3 2 192
2 3 216
4 1 212 4 847
4 1 250 4 1001
4 4 289 16 4620
10 5
5 5
reps sets eight
4 1 230
3 1 2763 2 322
2 2 368
1 3 414
2 2 368
6 1 120
5 1 144
4 2 168
3 2 180
8/17/2019 Shekio Programs
85/207
2 3 192
3 2 180
5 1 168
9 1 144
11 1 120
10 5
5 1 2995 2 345
4 4 391
5 6
10 3
reps sets eight
5 1 120
4 1 144
3 2 168
3 6 192
5 1 193 5 963
4 1 231 4 9243 2 270 6 1617
3 3 308 9 2772
2 4 327 8 2618
6 1 120
6 1 144
6 4 168
10 5
6 6
5 5
% 2113%
reps sets eight
5 1 193 5 963
4 1 231 4 924
3 2 270 6 1617
3 5 308 15 4620
5 1 120
4 1 144
3 2 168
3 3 192
2 4 204
10 5
8 55 1 193 5 963
5 1 231 5 1155
5 1 270 5 1348
4 4 289 16 4620
5 5
reps sets eight
3 1 230
8/17/2019 Shekio Programs
86/207
3 2 276
3 2 322
3 5 345
6 1 120
5 1 144
4 2 168
3 2 1803 3 192
4 2 180
5 2 168
6 1 156
8 1 144
10 1 132
10 1 120
4 1 230
4 1 276
3 2 322
3 6 368
10 55 6
10 3
reps sets eight
5 1 193 5 963
4 1 231 4 924
3 2 270 6 1617
3 3 308 9 2772
2 3 327 6 1964
3 3 308 9 2772
5 1 120
4 1 1443 2 168
2 6 192
6 1 193 6 1155
6 1 231 6 1386
6 4 250 24 6006
5 5
13! 3%!%
3% 1$3$4
8/17/2019 Shekio Programs
87/207
5 6008 1152
6 1008
6 1152
6 1224
6 1152
5 660
5 780
20 3600
4 920
8 2208
6 1932
6 2208
8 3128
8 960
7 9246 864
5 780
4 672
6 1080
4 768
3 612
4 768
3 540
4 672
6 936
8 1152
10 132012 1440
5 1380
4 1288
6 2208
6 2484
6 2760
8/17/2019 Shekio Programs
88/207
5 600
8 1152
6 1008
12 2304
1 2#$ # 2$1!
5 600
4 576
6 1008
12 2304
3 690
6 1656
8 2392
5 6005 720
8 1344
6 1080
6 1152
6 1080
10 1680
7 1008
9 1080
8/17/2019 Shekio Programs
89/207
4 920
4 1104
6 1932
10 3680
5 600
4 576
6 1008
21 4032
12 2$44 41 123%4
5 600
4 5766 1008
6 1152
6 1296
4 920
3 8286 1932
4 1472
3 1242
4 1472
6 720
5 720
8 1344
6 1080
8/17/2019 Shekio Programs
90/207
6 1152
6 1080
5 840
9 1296
11 1320
5 149510 3450
16 6256
5 600
4 576
6 1008
18 3456
6 720
6 864
24 4032
1 244$ 1#$!%
5 600
4 576
6 1008
9 1728
8 1632
3 690
8/17/2019 Shekio Programs
91/207
6 1656
6 1932
15 5175
6 720
5 720
8 1344
6 10809 1728
8 1440
10 1680
6 936
8 1152
10 1320
10 1200
4 920
4 1104
6 1932
18 6624
5 600
4 5766 1008
12 2304
14 2332 !2 2$$33
!1! ##12$ 21% %1##$
8/17/2019 Shekio Programs
92/207
ee, 1
1 da' -Monda'.
1
2
3
4
!
3 da' -/ednesda'.
1
2
3
4
da' -0rida'.
1
8/17/2019 Shekio Programs
93/207
2
3
4
! da' -Saturda'.
1
2
3
4
!
ee, 2
1 da' -Monda'.
1
2
3
4
3 da' -/ednesda'.
1
8/17/2019 Shekio Programs
94/207
2
3
4
da' -0rida'.
1
2
3
4
! da' -Saturda'.
1
2
3
4
ee, 3
1 da' -Monda'.
1
2
8/17/2019 Shekio Programs
95/207
3
4
!
3 da' -/ednesda'.
1
2
3
4
da' -0rida'.
1
2
3
4
! da' -Saturda'.
1
8/17/2019 Shekio Programs
96/207
2
3
4
ee, 4
1 da' -Monda'.
1
2
3
4
3 da' -/ednesda'.
1
2
3
4
da' -0rida'.
1
2
8/17/2019 Shekio Programs
97/207
3
4
!
! da' -Saturda'.
1
2
3
4
!
ee,
1 da' -Monda'.
1
2
3
4
!
3 da' -/ednesda'.1
2
8/17/2019 Shekio Programs
98/207
3
4
!
da' -0rida'.
1
2
3
4
!
! da' -Saturda'.1
2
3
ee, !1 da' -Monda'.
1
2
8/17/2019 Shekio Programs
99/207
3
4
3 da' -/ednesda'.
1
2
3
4
da' -0rida'.1
2
3
4
! da' -Saturda'.
1
2
3
8/17/2019 Shekio Programs
100/207
4
!
8/17/2019 Shekio Programs
101/207
Shei,o )or *ore i(
ot', traii 'a #2 o( ;adidate& to S ad ;S i rearatio eriod
+ reps
e" re&& 50% 560% 4
70% 3
80% 3
Squat 50% 5
60% 4
70% 3
80% 3
e" re&& 55% 5
65% 5
75% 4
Du*--e'' (', 10
otto* u &quat 5ood *ori 5
+ reps
De(i"it dead'i(t 50% 3
60% 3
65% 2
e" re&& 50% 5
60% 5
70% 4
75% 3
80% 2
85% 180% 2
75% 3
70% 4
65% 5
60% 6
55% 7
50% 8
Du*--e'' (', 10
Dead'i(t 50% 4
60% 3
70% 3
80% 385% 2
e re&& 5
-& 8
+ reps
Squat 55% 5
65% 4
75% 3
8/17/2019 Shekio Programs
102/207
85% 2
e" re&& 50% 5
60% 4
70% 3
80% 2
Di +eited 5
Squat 50% 560% 4
70% 3
80% 3
ood *ori &itti 5
+ reps
Dead'i(t u to ee& 50% 3
60% 3
70% 3
75% 3
e" re&& 50% 6
60% 665% 6
Dead'i(t o(( -oe& 70% 4
80% 3
90% 3
100% 2
e re&& 6
a" ete&io 10
-& 10
+ reps
e" re&& 50% 560% 4
70% 3
80% 3
Squat 50% 5
60% 4
70% 3
80% 2
e" re&& 50% 5
60% 5
70% 5
e re&& 5
ood *ori 5
+ reps
e" re&& 50% 5
60% 4
70% 4
75% 3
80% 2
75% 3
8/17/2019 Shekio Programs
103/207
70% 4
65% 5
60% 6
55% 7
50% 8
Du*--e'' (', 10
Dead'i(t 50% 460% 4
70% 3
80% 2
otto* u &quat 5
-& 10
+ reps
Squat 50% 5
60% 4
70% 3
80% 3
e" re&& 50% 560% 4
70% 3
80% 3
Di +eited 6
Squat 50% 6
60% 6
65% 6
a" ete&io 10
+ reps
Dead'i(t u to ee& 50% 5
60% 570% 4
I"'ie -e" re&& 3
ri"e& 10
Dead'i(t (ro* -oe& 75% 4
85% 3
95% 3
e re&& 5
-& 8
+ reps
e" re&& 50% 560% 4
70% 3
80% 3
Squat 50% 5
60% 4
70% 3
80% 3
85% 2
8/17/2019 Shekio Programs
104/207
e" re&& 55% 5
65% 4
75% 3
Du*--e'' (', 10
otto* u &quat 5
a" ete&io 10
+ reps
Dead'i(t u to ee& 50% 4
60% 4
70% 3
75% 2
e" re&& 50% 6
60% 5
70% 4
75% 3
80% 2
85% 1
80% 275% 3
70% 4
65% 5
60% 6
55% 7
50% 8
Dead'i(t (ro* -oe& 65% 4
75% 4
85% 4
e re&& 6
a" ete&io 10
+ reps
Squat 50% 5
60% 4
70% 3
80% 3
e" re&& 50% 5
60% 4
70% 3
80% 3
Du*--e'' (', 10
Squat 55% 4
65% 475% 4
6ood morning -sitting. 6
+ reps
Dead'i(t o(( -oe& 50% 3
60% 3
70% 3
80% 3
8/17/2019 Shekio Programs
105/207
e" re&& 50% 5
60% 5
70% 5
ri"e& 10
Sat" ri ra" u'' 50% 4
&'o+ e""etri" 60% 4
65% 4otto* u &quat 6
-& 10
+ reps
Squat 50% 5
60% 4
70% 3
80% 3
85% 2
80% 3
e" re&& 50% 560% 4
70% 3
80% 3
85% 2
Du*--e'' (', 10
Squat 55% 5
65% 4
75% 3
-& 8
+ reps
e" re&& 50% 560% 4
70% 3
80% 3
Dead'i(t 50% 4
60% 4
70% 3
80% 3
85% 2
e" re&& 55% 5
65% 5
75% 4
e re&& 5a" ete&io 8
+ reps
e" re&& 50% 5
60% 4
70% 3
80% 3
Squat 50% 5
8/17/2019 Shekio Programs
106/207
60% 4
70% 3
80% 3
e" re&& 50% 5
60% 5
70% 5
Du*--e'' (', 10otto* u &quat 5
a" ete&io 10
+ reps
Dead'i(t u to ee& 50% 4
60% 4
70% 3
75% 2
re&& 5
I"'ie e" re&& 4
Dead'i(t o(( -oe& 55% 3
65% 375% 3
85% 2
95% 1
e re&& 6
ood *ori 5
+ reps
e" re&& 50% 5
60% 4
70% 3
80% 3Squat 50% 5
60% 4
70% 3
80% 3
e" re&& 55% 5
65% 4
75% 3
Du*--e'' (', 10
e re&& 4
ood *ori &itti 5
+ repsDead'i(t 50% 4
60% 4
70% 3
80% 3
e" re&& 50% 6
60% 5
70% 4
75% 3
8/17/2019 Shekio Programs
107/207
80% 2
75% 3
70% 4
65% 5
60% 6
55% 7
50% 8Du*--e'' (', 8
Dead'i(t to ee& 50% 4
60% 4
70% 3
e re&& 4
a" ete&io 10
+ reps
Squat 50% 5
60% 4
70% 3
80% 3e" re&& 50% 5
60% 4
70% 3
80% 3
Du*--e'' (', 8
Squat 50% 5
60% 5
70% 5
Triceps 10
6ood morning 5
+ repse" re&& 50% 6
60% 6
65% 6
Di 4
Dead'i(t 50% 4
60% 4
70% 3
80% 2
otto* u &quat 5
-& 10
+ reps
Squat 50% 5
60% 4
70% 3
80% 3
85% 2
90% 1
e" re&& 50% 5
8/17/2019 Shekio Programs
108/207
60% 4
70% 3
80% 2
90% 1
80% 2
Du*--e'' (', 6
Squat 55% 565% 4
75% 3
ood *ori 5
+ reps
e" re&& 50% 5
60% 5
70% 4
75% 3
80% 2
75% 3
70% 460% 6
50% 8
Dead'i(t 50% 4
60% 4
70% 3
80% 3
90% 2
ri"e& 10
e re&& 5
-& 6
+ repse" re&& 50% 5
60% 4
70% 3
80% 3
Squat 50% 5
60% 4
70% 3
80% 3
e" re&& 55% 5
65% 5
75% 4
Du*--e'' (', 10e re&& 5
+ reps
De(i"it dead'i(t 50% 3
60% 3
65% 3
I"'ie e" re&& 4
Di 6
8/17/2019 Shekio Programs
109/207
Sat" ri dead'i(t 50% 4
60% 4
65% 4
e re&& 7
-& 10
8/17/2019 Shekio Programs
110/207
o (o''o+ *, -'o at +++.aaveroe"t."o*
sets eight
1 1201 144
2 168
5 192
1 193
1 231
2 270
5 308
1 132
1 156
5 180
5
55
sets eight
1 230
2 276
4 299
1 120
1 144
2 168
2 180
2 192
3 2042 192
2 180
2 168
1 156
1 144
1 132
1 120
5
1 230
1 276
2 322
2 3684 391
6
3
sets eight
1 212
1 250
2 289
8/17/2019 Shekio Programs
111/207
4 327
1 120
1 144
2 168
6 192
5
1 1931 231
1 270
5 308
5
sets eight
1 230
1 276
2 322
4 345
1 120
1 1445 156
1 322
2 368
2 414
3 460
6
4
4
sets eight
1 1201 144
2 168
5 192
1 193
1 231
2 270
5 308
1 120
1 144
5 168
6
5
sets eight
1 120
1 144
2 168
2 180
3 192
2 180
8/17/2019 Shekio Programs
112/207
1 168
1 156
1 144
1 132
1 120
5
1 2301 276
2 322
6 368
6
4
sets eight
1 193
1 231
2 270
5 308
1 1201 144
2 168
6 192
5
1 193
2 231
3 250
4
sets eight
1 230
2 2764 322
5
5
2 345
2 391
4 437
6
3
sets eight
1 1201 144
2 168
5 192
1 193
1 231
2 270
3 308
3 327
8/17/2019 Shekio Programs
113/207
1 132
1 156
4 180
5
6
4
sets eight
1 230
1 276
2 322
5 345
1 120
1 144
1 168
2 180
2 192
2 204
2 1922 180
1 168
1 156
1 144
1 132
1 120
1 299
2 345
4 391
6
4
sets eight
1 193
1 231
2 270
5 308
1 120
1 144
2 168
6 192
5
1 212
1 2504 289
6
sets eight
1 230
1 276
2 322
5 368
8/17/2019 Shekio Programs
114/207
1 120
2 144
5 168
5
1 230
2 276
4 2996
4
sets eight
1 193
1 231
2 270
2 308
2 327
2 308
1 1201 144
2 168
2 192
4 204
5
1 212
1 250
5 289
3
sets eight
1 1201 144
2 168
6 192
1 230
1 276
2 322
3 368
3 391
1 132
1 156
4 180
64
sets eight
1 120
1 144
2 168
5 192
1 193
8/17/2019 Shekio Programs
115/207
1 231
2 270
5 308
1 120
1 144
4 168
55
4
sets eight
1 230
1 276
2 322
4 345
5
6
1 253
1 2991 345
3 391
3 437
6
5
sets eight
1 120
1 144
2 168
5 1921 193
1 231
2 270
5 308
1 132
1 156
4 180
5
6
5
sets eight1 230
1 276
2 322
5 368
1 120
1 144
1 168
2 180
8/17/2019 Shekio Programs
116/207
3 192
2 180
1 168
1 156
1 144
1 132
1 1204
1 230
1 276
5 322
6
4
sets eight
1 193
1 231
2 270
5 3081 120
1 144
2 168
5 192
4
1 193
1 231
5 270
5
5
sets eight1 120
2 144
4 156
5
1 230
1 276
2 322
6 368
6
3
sets eight
1 193
1 231
2 270
2 308
2 327
2 347
1 120
8/17/2019 Shekio Programs
117/207
1 144
2 168
2 192
3 216
2 192
3
1 2122 250
4 289
5
sets eight
1 120
1 144
2 168
2 180
3 192
2 180
1 1681 144
1 120
1 230
1 276
2 322
2 368
4 414
5
6
3
sets eight1 120
1 144
2 168
5 192
1 193
1 231
2 270
5 308
1 132
1 156
4 180
56
sets eight
1 230
2 276
5 299
6
5
8/17/2019 Shekio Programs
118/207
1 230
2 276
4 299
6
4
8/17/2019 Shekio Programs
119/207
Shei,o )or *ore i(o (o''o+ *,
ot', traii 'a #2 o( ;adidate& to S ad ;S i rearat
ee, 1
1 da' -Monda'. + reps sets
1 Squat 55% 5 165% 4 1
75% 3 2
85% 2 4
2 e" re&& 50% 5 1
60% 4 1
70% 3 2
80% 3 5
3 Du*--e'' (', 10 5
4 Squat 50% 5 1
60% 4 1
70% 3 2
80% 3 4 ri"e& 10 5
! a" ete&io 10 5
3 da' -/ednesda'. + reps sets
1 e" re&& 55% 5 1
65% 4 1
75% 3 2
85% 2 5
2 Dead'i(t 50% 3 1
60% 3 1
70% 3 2
80% 3 53 e" re&& 50% 5 1
60% 5 1
70% 4 4
4 Du*--e'' (', 10 5
-& 10 5
da' -0rida'. + reps sets
1 Squat 50% 5 1
60% 4 1
70% 3 2
80% 3 5
2 e" re&& 50% 5 160% 4 1
70% 3 2
80% 3 6
3 Di +eited 4 5
4 e re&& 5 5
ood *ori &tadi 5 5
! da' -Saturda'. + reps sets
8/17/2019 Shekio Programs
120/207
1 Dead'i(t u to ee& 50% 3 1
60% 3 1
70% 3 2
75% 2 4
2 I"'ie -e" re&& 3 6
3 at& 10 5
4 Dead'i(t o(( -oe& 60% 4 170% 4 1
80% 3 2
90% 2 3
Squat dee 5 5
! -& 8 4
ee, 2
1 da' -Monda'. + reps sets
1 e" re&& 50% 5 1
60% 4 1
70% 3 2
80% 3 52 Squat 50% 5 1
60% 4 1
70% 3 2
80% 3 5
3 e" re&& 55% 5 1
65% 5 1
75% 4 4
4 Du*--e'' (', 10 5
e "ur' 8 5
! ood *ori &tadi 5 5
3 da' -/ednesda'. + reps sets1 Dead'i(t u to ee& 50% 3 1
60% 3 1
70% 3 2
75% 2 4
2 e" re&& 50% 6 1
60% 5 1
70% 4 1
75% 3 2
80% 2 2
85% 1 3
75% 3 1
65% 5 155% 7 1
3 Du*--e'' (', 10 5
4 Squat dee 4 5
-& 10 4
da' -0rida'. + reps sets
1 Squat 50% 5 1
60% 4 1
8/17/2019 Shekio Programs
121/207
70% 3 2
80% 2 5
2 e" re&& 50% 5 1
60% 4 1
70% 3 2
80% 2 5
3 Du*--e'' (', 10 54 Squat 50% 6 1
60% 6 1
65% 6 4
Sou'der& 8 5
! a" ete&io 8 4
! da' -Saturda'. + reps sets
1 @arro+ ri -e" re&& 50% 5 1
60% 4 1
70% 3 5
2 Dead'i(t (ro* -oe& 55% 4 1
65% 4 175% 3 2
85% 3 4
3 ri"e& 10 5
4 at& 10 5
-& 8 4
ee, 3
1 da' -Monda'. + reps sets
1 e" re&& 55% 5 1
65% 4 1
75% 3 2
85% 2 42 Squat 50% 5 1
60% 4 1
70% 3 2
80% 3 5
3 e" re&& 50% 5 1
60% 4 1
70% 3 1
80% 2 5
4 Du*--e'' (', 10 5
ri"e& 10 5
! a" ete&io 8 4
3 da' -/ednesda'. + reps sets
1 Dead'i(t u to ee& 50% 3 1
60% 3 1
70% 3 2
75% 2 5
2 e" re&& 50% 5 1
60% 4 1
70% 3 2
8/17/2019 Shekio Programs
122/207
80% 3 6
3 Dead'i(t (ro* -oe& 60% 3 1
70% 3 1
80% 3 2
90% 2 3
4 Squat dee 5 5
-& 8 4
da' -0rida'. + reps sets
1 Squat 55% 5 1
65% 4 1
75% 3 2
85% 2 4
2 e" re&& 50% 5 1
60% 4 1
70% 3 2
80% 2 2
90% 1 3
3 Du*--e'' (', 10 54 Squat 50% 5 1
60% 4 1
70% 3 1
80% 2 4
6ood morning -sitting. 5 5
! da' -Saturda'. + reps sets
1 Dead'i(t 50% 3 1
60% 3 1
70% 3 2
80% 2 5
2 e" re&& 50% 5 160% 5 1
70% 4 4
3 Di 4 5
4 ri"e& 8 5
e ete&io 8 5
! -& 10 4
ee, 4
1 da' -Monda'. + reps sets
1 e" re&& 55% 5 1
65% 4 1
75% 3 285% 2 5
2 Squat 50% 5 1
60% 4 1
70% 3 2
80% 2 2
90% 1 3
80% 2 2
3 Du*--e'' -e" re&& 6 5
8/17/2019 Shekio Programs
123/207
4 Du*--e'' (', 10 5
e "ur' 8 5
3 da' -/ednesda'. + reps sets
1 Dead'i(t 50% 3 1
60% 3 1
70% 3 280% 3 5
2 e" re&& 50% 6 1
60% 5 1
70% 4 1
80% 3 2
85% 2 3
80% 3 1
75% 4 1
70% 5 1
65% 6 1
60% 7 1
55% 8 150% 9 1
3 Du*--e'' (', 8 4
4 a" ete&io 8 4
da' -0rida'. + reps sets
1 Squat 50% 5 1
60% 4 1
70% 3 2
80% 2 5
2 e" re&& 50% 5 1
60% 4 1
70% 3 280% 3 6
3 Du*--e'' (', 10 5
4 ri"e& 10 5
Squat dee 4 5
! -& 10 4
! da' -Saturda'. + reps sets
1 Dead'i(t o(( -oe& 55% 3 1
65% 3 1
75% 3 2
85% 3 4
2 I"'ie -e" re&& 4 53 Di 8 5
4 ood *ori &itti 5 5
e re&& 5 5
ee,
1 da' -Monda'. + reps sets
1 e" re&& 55% 5 1
65% 4 1
8/17/2019 Shekio Programs
124/207
75% 3 2
85% 2 4
2 Squat 50% 5 1
60% 4 1
70% 3 2
80% 2 3
85% 2 33 e" re&& 50% 5 1
60% 4 1
70% 3 1
80% 3 4
4 Du*--e'' (', 10 5
ri"e& 10 5
! a" ete&io 8 4
3 da' -/ednesda'. + reps sets
1 De(i"it dead'i(t 50% 3 1
60% 3 2
70% 2 42 e" re&& 50% 5 1
60% 4 1
70% 3 2
80% 3 5
3 Dead'i(t (ro* -oe& 65% 3 1
75% 3 1
85% 3 2
95% 2 3
4 Squat dee 4 5
-& 8 4
da' -0rida'. + reps sets1 Squat 50% 5 1
60% 4 1
70% 3 2
80% 3 5
2 e" re&& 55% 5 1
65% 4 1
75% 3 2
85% 2 5
3 Du*--e'' (', 10 5
4 Squat 55% 5 1
65% 5 1
75% 4 4 Dum77ell 7ench press 6 5
! 6ood morning -sitting. 5 5
! da' -Saturda'. + reps sets
1 Dead'i(t 50% 3 1
60% 3 1
70% 3 2
80% 3 5
8/17/2019 Shekio Programs
125/207
8/17/2019 Shekio Programs
126/207
-'o at +++.aaveroe"t."o*
io eriod
eight
212250
289
327
120
144
168
192
193
231
270
308
eight
132
156
180
204
230
276
322
368120
144
168
eight
193
231
270
308
120144
168
192
eight
8/17/2019 Shekio Programs
127/207
230
276
322
345
276322
368
414
eight
120
144
168
192193
231
270
308
132
156
180
eight230
276
322
345
120
144
168
180
192
204
180
156132
eight
193
231
8/17/2019 Shekio Programs
128/207
270
308
120
144
168
192
193
231
250
eight
120
144
168
253
299345
391
eight
132
156
180
204193
231
270
308
120
144
168
192
eight
230
276
322
345
120
144
168
8/17/2019 Shekio Programs
129/207
192
276
322
368
414
eight
212
250
289
327
120
144
168
192
216
193
231
270
308
eight
230
276
322
368
120144
168
eight
132
156
180204
193
231
270
308
347
308
8/17/2019 Shekio Programs
130/207
eight
230
276
322368
120
144
168
192
204
192
180
168
156
144
132120
eight
193
231
270
308
120
144
168192
eight
253
299
345
391
eight
132
156
8/17/2019 Shekio Programs
131/207
180
204
193
231
270
308
327120
144
168
192
eight
230
276
322120
144
168
192
299
345
391
437
eight193
231
270
308
132
156
180
204
212
250
289
eight
230
276
322
368
8/17/2019 Shekio Programs
132/207
120
144
168
8/17/2019 Shekio Programs
133/207
ee, 1
1 da' -Monda'.
1
2
3
4
3 da' -/ednesda'.
1
2
3
4
da' -0rida'.
1
2
3
8/17/2019 Shekio Programs
134/207
4
! da' -Saturda'.
1
2
3
4
ee, 2
1 da' -Monda'.
1
2
3
4
3 da' -/ednesda'.
1
2
3
4
8/17/2019 Shekio Programs
135/207
da' -0rida'.
1
2
3
4
! da' -Saturda'.
1
2
34
ee, 3
1 da' -Monda'.
1
2
3
4
3 da' -/ednesda'.
1
2
8/17/2019 Shekio Programs
136/207
3
4
da' -0rida'.
1
2
3
4
!
! da' -Saturda'.
1
2
3
4
ee, 4
1 da' -Monda'.
1
8/17/2019 Shekio Programs
137/207
2
3
4
3 da' -/ednesda'.
1
2
3
4
da' -0rida'.
1
2
3
4
!
! da' -Saturda'.
1
2
8/17/2019 Shekio Programs
138/207
3
4