Hey Guys,
I've been training Sheiko for over a year now and hit PR's in all lifts. Like most, I plan my bulks for the winter, and thin back out for the summer. To cut to the chase I've built a routine based on a couple different styles, geared towards strength retention/growth and a moderate cut., while prepping for mountain bike season.

This forum isn't probably the best place for this post, but I don't want to hear body builder's tell me I forgot concentration curls.

Let me know what you guys think, not really looking for direction, just interested in some feedback.


*All sets listed are working sets, warmups/prep lifts are not listed*

Week 1 (Warm Up Week)

Monday
Incline Bench BB- 70% 5x8
Pushups- 5x25
BB Lunges- 5x8
Calves- 5x25
Pull ups- 5x8
Abs

Tuesday
10 Mile Bike fast pace

Wednesday
Deads- 70% 5x8
Push Press- 65% 5x8
Triceps- 5x8
Dips Weighted- 5x8
Hamstring curls- 5x8
Bi Curls- 5x8

Thursday
3 mile run 8 min pace

Friday
Squats- 70% 5x8Bench BB Flat- 70% 5x8
Pushups- 5x25
Rear delts- 5x8
Calves- 5x8
Abs

Week 2 (Speed Week)
Monday
Incline Bench DB- 60% 5x12
Pushups w/ weight- 5x12
BB Lunges- 5x12
Calves 5x12
Lat Pull downs- 5x12
Abs

Tuesday
Trail Bike ride (slow pace high intensity)

Wednesday

Rack pulls- 60% 5x12
Clean & Press- 60% 5x12
Triceps- 5x12
Fly's- 5x12
Dips w/ light weight- 5x12
Hamstring curls- 5x12
Bi Curls- 5x12

Thursday
30/60 HIIT 20 mins

Friday
Squat- 60% 5x12
Bench- 60% 5x12
Pushups- 5x25
Rear delts - 5x12
Calves - 5x25

Week 3 (Heavy Week)
Monday
Incline BB Bench- 85% 5x3
Fly's (Light & Slow)- 3x10
BB Lunges (Heavy)- 5x5
Calves- 5x8
Pull ups- 5x8
Abs

Tuesday
6 Mile Ruck (60lb ruck)

Wednesday
Rack Pulls-85% 5x3
Clean & Press- 85% 5x3
Dips weighted- 5x8
Triceps- 5x8
Hamstring curls- 5x8
Bi Curls- 5x8

Thursday
2 Mile run: fast as possible

Friday
Squat-85% 5x3
Bench- 85% 5x3
Pushups (Slow)- 5x15
Rear delts- 5x15
Abs

Week 4 (Cool down/Deload)
M
onday
Incline Bench DB- 55% 4x10
Fly's- 4x10
DB Lunges- 4x10
Calves-4x20
Pullups-4x10
Abs

Tuesday
30/60 HIIT 20mins

Wednesday
Deads- 55% 4x10
Push Press- 55% 4x10
Dips- 4x10
Push ups-4x30
Hamstring curl-4x10
Bi Curl-4x10

Thursday
15 Mile Bike

Friday
Squat-55% 4x10
DB Flat bench- 55% 4x10
Flys- 4x10
Rear delts- 4x10
Abs