2019/2/22 Sheiko #29

Squat Fill in

Bench Press Fill in

Deadlift Fill in

Info 

Sheiko's Routine #29 is the rst out of several blocks and is designed to ramp up the lifter to the
workloads that are typical of a Sheiko Program. Sheiko #29 has medium volumne and medium
intensity.

Sheiko's training plans are not meant to be followed blindly. They do not take your weaknesses into
account so in order to get the most out of this program you should make it t your own speci c
needs. This goes for the assistance work as well as variations of the main lifts.

http://gainz.guru/sheiko29/ 1/13
2019/2/22 Sheiko #29

Week 1 

Day 1

Lift Sets Reps Weight %

Bench Press 1 5 0 50%

2 4 0 60%

2 3 0 70%

5 3 0 75%

Squat 1 5 0 50%

2 5 0 60%

5 5 0 70%

Bench Press 1 5 0 50%

1 5 0 60%

4 4 0 70%

Bench Press Assistance 5 10

Lower Back 5 5

http://gainz.guru/sheiko29/ 2/13
2019/2/22 Sheiko #29

Day 2

Lift Sets Reps Weight %

Deadlift to knees 1 3 0 50%

2 3 0 60%

2 3 0 70%

4 3 0 75%

Bench Press Assistance 4 6

Triceps 5 5

Deadlift from boxes 1 4 0 55%

1 4 0 65%

2 4 0 75%

4 3 0 85%

Squat Assistance 5 5

Abs 3 10

http://gainz.guru/sheiko29/ 3/13
2019/2/22 Sheiko #29

Day 3

Lift Sets Reps Weight %

Bench Press 1 5 0 50%

1 5 0 60%

1 4 0 70%

2 3 0 75%

2 2 0 80%

2 3 0 75%

1 4 0 70%

1 6 0 60%

1 8 0 50%

Bench Press Assistance 5 10

Squat 1 5 0 50%

2 4 0 60%

2 3 0 70%

5 3 0 75%

Lower Back 5 5

http://gainz.guru/sheiko29/ 4/13
2019/2/22 Sheiko #29

Week 2 

Day 1

Lift Sets Reps Weight %

Squat 1 5 0 50%

1 4 0 60%

2 3 0 70%

5 2 0 80%

Bench Press 1 5 0 50%

1 4 0 60%

2 3 0 70%

5 3 0 80%

Bench Press Assistance 5 10

Triceps 5 10

Front Squat 2 3 0 45%

2 3 0 55%

4 2 0 60%

Lower Back 5 5

http://gainz.guru/sheiko29/ 5/13
2019/2/22 Sheiko #29

Day 2

Lift Sets Reps Weight %

Deadlift to knees 1 3 0 50%

1 3 0 60%

2 3 0 70%

4 2 0 75%

Bench Press 1 6 0 50%

2 6 0 60%

4 6 0 65%

Bench Press Assistance 5 10

Deadlift from boxes 1 4 0 55%

1 4 0 65%

2 4 0 75%

4 4 0 80%

Squat Assistance 5 5

http://gainz.guru/sheiko29/ 6/13
2019/2/22 Sheiko #29

Day 3

Lift Sets Reps Weight %

Squat 1 5 0 50%

1 4 0 60%

2 3 0 70%

5 2 0 80%

Bench Press 1 5 0 50%

1 4 0 60%

2 3 0 70%

2 2 0 80%

1 3 0 75%

1 5 0 65%

1 7 0 55%

Bench Press Assistance 5 10

Squat 1 5 0 50%

2 5 0 60%

4 4 0 70%

Lower Back 5 5

http://gainz.guru/sheiko29/ 7/13
2019/2/22 Sheiko #29

Week 3 

Day 1

Lift Sets Reps Weight %

Squat 1 5 0 55%

1 4 0 65%

2 3 0 75%

4 2 0 85%

Bench Press 1 5 0 50%

1 4 0 60%

2 3 0 70%

6 3 0 80%

Bench Press Assistance 5 10

Triceps 5 10

Squat 1 3 0 50%

1 3 0 60%

1 3 0 70%

4 3 0 80%

Lower Back 5 5

http://gainz.guru/sheiko29/ 8/13
2019/2/22 Sheiko #29

Day 2

Lift Sets Reps Weight %

De cit Deadlift 2 3 0 50%

2 3 0 60%

4 3 0 65%

Bench Press 1 5 0 50%

1 4 0 60%

2 3 0 70%

3 2 0 80%

2 2 0 85%

2 3 0 80%

Bench Press Assistance 5 10

Deadlift from boxes 1 4 0 60%

2 4 0 70%

2 3 0 80%

3 2 0 90%

Squat Assistance 5 5

http://gainz.guru/sheiko29/ 9/13
2019/2/22 Sheiko #29

Day 3

Lift Sets Reps Weight %

Squat 1 5 0 50%

1 4 0 60%

2 3 0 70%

6 3 0 80%

Bench Press 1 5 0 50%

1 4 0 60%

2 3 0 70%

7 3 0 80%

Bench Press Assistance 5 10

Shoulders 5 4

Lower Back 5 5

http://gainz.guru/sheiko29/ 10/13
2019/2/22 Sheiko #29

Week 4 

Day 1

Lift Sets Reps Weight %

Squat 1 5 0 50%

1 4 0 60%

2 3 0 70%

5 3 0 80%

Bench Press 1 5 0 55%

1 5 0 65%

5 4 0 75%

Bench Press Assistance 5 10

Triceps 5 8

Front Squat 2 5 0 40%

2 4 0 50%

3 3 0 60%

Lower Back 5 5

http://gainz.guru/sheiko29/ 11/13
2019/2/22 Sheiko #29

Day 2

Lift Sets Reps Weight %

Bench Press 1 5 0 50%

1 4 0 60%

2 3 0 70%

2 3 0 80%

3 2 0 85%

Deadlift 1 3 0 50%

1 3 0 60%

2 3 0 70%

2 3 0 80%

3 2 0 85%

3 2 0 80%

Bench Press 1 5 0 50%

1 5 0 60%

4 5 0 70%

Bench Press Assistance 5 10

http://gainz.guru/sheiko29/ 12/13
2019/2/22 Sheiko #29

Day 3

Lift Sets Reps Weight %

Squat 1 5 0 50%

1 4 0 60%

2 3 0 70%

6 3 0 80%

Bench Press 1 6 0 50%

1 5 0 60%

2 4 0 70%

2 3 0 80%

2 2 0 85%

2 3 0 80%

1 4 0 70%

1 6 0 60%

1 8 0 50%

Bench Press Assistance 5 10

Triceps 5 8

Lower Back 5 5

Abs 3 10

http://gainz.guru/sheiko29/ 13/13