CMS/MS 9-week Cycle

There are two periods(plans): the training period and the competition period.

Training period

Week 1

1 Day (Monday)

1. Squat

50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29)

2. Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3. Lateral side rises with dumbbells 10 x 5

4. Squat

50% 5 x 1, 60% 5 x 1, 70% 4 x 5.(30)

5. Abs 10 x 3 Total: 92

3 Day (Wednesday)

1. Deadlift

50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29)

2. Bench

50% 6 x 1, 60% 5 x 1, 70% 4 x 2, 75% 3 x 2,

80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,

60% 8 x 1, 50%10 x 1.(63)

3. Lateral side rises with dumbbells 10 x 5

4. Deadlift (up to knees)

50% 4 x 1, 60% 4 x 1, 70% 4 x 5 (28)

5. Good Mornings (upright) 5 x 5

Total: 120

5 Day (Friday)

1. Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)

2. Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3. Bench

55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)

4. Lateral side rises with dumbbells 10 x 5.

5. Abs 10 x 3.

Total: 87

6 Day (Satturday)

1. Deadlift(you are on the box)

50% 3 x 2, 60% 2 x 4 (14)

2. Incline Benchpress 4 x 6

3. Dips 6 x 5

4. Deadlift(bar is on the boxes)

60% 4 x 1, 70% 4 x 2.80% 3 x 2, 90% 2 x 4(26)

5. Good Mornings (seated) 5 x 5

Total: 40

Week total: 339

Week 2

1 Day (Monday)

1. Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,

85% 2 x 3.(30)

2. Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)

3. Bench

55% 4 x 1, 65% 4 x 2, 75% 4 x 4.(2

4. Lateral side rises with dumbbells 10 x 5

5. Abs 10 x 3

Total: 88

3 Day (Wednesday)

1.Deadlift (you are on the box)

50% 3 x 1, 60% 3 x 2, 65% 2 x 4(17)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 2 x 3,

75% 3 x 2, 70% 4 x 1, 60% 6 x 1, 50% 8 x 1(45)

3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift

50% 4 x 1.60% 4 x 1, 70% 3 x 2, 80% 3 x 5.(29)

5.Good Mornings(upright) 5 x 5.

Total: 91

5 Day (Friday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)

2.Bench

55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

50% 5 x 1, 60% 5 x 1, 70% 4 x 4.(26)

5.Abs 10 x 3.

Total: 84

6 Day (Saturday)

1.Push-ups 5 x 5.

2.Incline Bench 4 x 6.

3.Dips 8 x 5.

4.Deadlift (upto knees)

50% 4 x 1, 60% 4 x 1, 70% 3 x 275% 2 x 5(24)

5.Good Mornings(seated)

5 x 5.

Total: 24

Week Total: 287

3 Week

1 Day (Monday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

50% 5 x 1, 60% 5 x 1, 70% 5 x 5.(35)

5.Abs 10 x 3.

Total: 98

3 Day (Wednesday)

1.Deadlift

50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(29)

2.Bench

50% 8 x 1, 55% 7 x 1, 60% 6 x 1, 65% 5 x 1,

70% 4 x 1, 75% 3 x 2, 80% 2 x 2, 85% 1 x 2,

80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,

60% 8 x 1.55% 10 x 1, 50% 12 x 1 (92)

3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift(upto knees)

50% 4 x 1, 60% 4 x 1, 70% 4 x 5.(2

5.Good Mornings (seated) 5 x 5

Total: 149

5 Day (Friday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,

85% 2 x 3.(30)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

50% 6 x 1, 60% 6 x 1, 65% 6 x 4.(36)

5.Dips 6 x 6.

6.Abs 10 x 3.

Total: 99

6 Day (Saturday)

1.Deadlift (you are on the box)

50% 3 x 1, 60% 3 x 2, 65% 3 x 4(21)

2.Bench

50% 6 x 1, 60% 6 x 1, 65% 6 x 5.(42)

3.Triceps 10 x 5.

4.Deadlift (bar is on the boxes)

60% 4 x 1, 70% 4 x 2, 80%4 x 2, 85% 4 x 4(36)

5.Good Mornings (upright) 5 x 5.

Total: 99

Week Total: 445

4 Week

1 Day (Monday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 7(36)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 2,

85% 2 x 3, 80% 3 x 2.(33)

3.Dips 6 x 5.

4.Lateral side rises with dumbbells 10 x 5.

5.Abs 10 x 3.

Total: 69

3 Day (Wednesday)

1.Deadlift (you are on the box)

50% 3 x 1, 60% 3 x 2, 70% 2 x 4(17)

2.Bench

50% 5 x 1, 60% 5 x 1, 70% 5 x 2, 75% 4 x 5(40)

3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift

50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(29)

5.Good Mornings (upright) 5 x 5.

Total: 86

5 Day(Friday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(30)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3.Dips 6 x 5.

4.Lateral side rises with dumbbells 10 x 5.

5.Squat

55% 4 x 1, 65% 3 x 1, 75% 3 x 5.(22)

6.Abs 10 x 5.

Total: 85

6 Day (Saturday)

1.Deadlift(upto knees)

50% 4 x 1, 60% 4 x 1, 70% 3 x 2.80% 2 x 4(22)

2.Push-ups 5 x 5.

3.Incline Bench 4 x 6.

4.Deadlift (bar is on the boxes)

60% 4 x 1, 70% 4 x 1, 80% 3 x 2, 90% 3 x 4(26)

5.Good Mornings (seated) 5 x 5.

Total: 48

Week Total: 288



Competition period:

1 Week

1 Day(Monday)

1.Squat

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 2 x 3.(21)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1

3.Lateral side rises with dumbbells 8 x 4

4.Abs 10 x 3

Total: 39

3 Day (Wednesday) - skills evaluation

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,

90% 1 x 1, 95%-100% 1 x 2-3.(20)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,

90% 1 x 1, 95%-100% 1 x 2-3.(20)

3.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 1,

90% 1 x 1, 95%-100% 1 x 2-3.(16)

Total: 56

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 6.(30)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

55% 3 x 1, 65% 3 x 1, 75% 3 x 4.(1

5.Good Mornings (seated) 5 x 5.

Total: 72

6 Day (Saturday)

1.Deadlift(upto knees)

50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)

2.Incline Bench 4 x 6

3.Dips 6 x 5.

4.Deadlift(bar is on the boxes)

55% 3 x 1, 65% 3 x 1, 75% 3 x 2, 85% 3 x 4.(24)

5.Abs 10 x 5.

Total: 48

Week Total: 215

Note:

if you improved your 1-rep max in any exercise, it's highly recommended to calculate percents using new results _after_ the competition (in a _new_ cycle, not in the current one) if the competition

is within 1 month.

2 Week

1 Day (Monday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(27)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,

90% 1 x 2, 80% 2 x 2.(22)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)

5.Abs 10 x 3.

Total: 73

3 Day (Wednesday)

1.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(27)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)

3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift(upto knees)

55% 3 x 1, 65% 3 x 1, 75% 33 x 4.(21)

5.Good Mornings (upright) 5 x 5.

Total: 75

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85%1 x 3(19)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

55% 3 x 1, 65% 3 x 1, 75% 2 x 4.(14)

5.Abs 10 x 3.

Total: 60

6 Day (Saturday)

1.Bench

55% 3 x 1, 65% 3 x 2, 75% 3 x 5 (24)

2.Dips 4 x 5.

3.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)

4.Good Mornings (seated) 5 x 5.

Total: 48

Week Total: 256

3 Week

1 Day (Monday)

1.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1

2.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)

3.Bench

55% 3 x 1, 65% 3 x 1, 75% 2 x 4 (14)

4.Lateral side rises with dumbbells 8 x 4

5. Good Mornings (upright) 4 x 5

Total: 54

3 Day (Wednesday)

1.Bench

50% 3 x 1.60% 3 x 2, 70% 3 x 2, 80% 3 x 6 (33)

2.Lateral side rises with dumbbells 8 x 4.

3.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 5 (20)

4.Abs 8 x 3.

Total: 53

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)

3.Lateral side rises with dumbbells 8 x 4.

4.Squat

55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (1

5. Good Mornings (seated) 4 x 4.

Total: 58

6 Day (Saturday)

1.Incline Bench 3 x 5.

2.Dips 4 x 5.

3.Deadlift

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 3 x 4 (27)

4.Abs 8 x 4.

Total: 27

Week Total: 192

4 Week

1 Day (Monday)

1.Squat

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5 (22)

3.Lateral side rises with dumbbells 6 x 4.

4.Good Mornings (upright) 4 x 4. Total: 45

3 Day (Wednesday)

1.Bench

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)

2.Lateral side rises with dumbbells 6 x 3.

3.Deadlift

50% 3 x 1, 60% 2 x 2, 70% 2 x 2, 75% 2 x 4 (19)

4.Abs 8 x 3.

Total: 42

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 4.(20)

3.Lateral side rises with dumbbells 6 x 3.

4.Good Mornings (seated) 4 x 4.

Total: 38

6 Day (Saturday)

Rest

Week Total: 125

5 Week

1 Day (Monday)

1.Deadlift

50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)

2.Bench

50% 3 x 1, 60% 3 x 2, 70% 2 x 2, 75% 1 x 2.(15)

3.Abs 8 x 2.

Total: 30

3 Day (Wednesday)

1.Squat

50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)

2.Bench

50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)

Total: 30

5 - 6 - 7 Days:

Competition

Week Total: 60

Month Total: 848