Enter your maxes here:

Squat 100
Bench 100
Deadlift 100

Sheiko Intermediate Large Load

Download the spreadsheet in order to edit it.

Get the official Sheiko mobile app for more.

How to run the program: Which program to run?

Not competing: Run any amount of Prep cycles, then test new Light to Medium bodyw
Large load:
maxes. Restart. Light to Heavy bodywei
Competing: Run any amount of Prep cycles plus the Comp cycle. Medium to Heavy bodyw
Medium load:
Adjust the program length so that the last week of the Heavy to Superheavy bo
Comp cycle ends at the competition.
Small load: Heavy to Superheavy bo
Inflating/Deloading: If you feel the weights are too light or heavy,
adjust your maxes so that you achieve a good moderate difficulty
that's heavy but allows you to perform every set with perfect technique.
Keep in mind some workouts are intentionally lighter/easier than others.
Adjusting maxes: If you get a new PR during the program, you can adjust
your maxes to the new value. However, if the competition is
in less than 30 days, it is recommended to keep the old maxes instead.

\/ Click on the sheets below \/

e Load

to run?
Light to Medium bodyweight (men)
Light to Heavy bodyweight (women)
Medium to Heavy bodyweight (men)
Heavy to Superheavy bodyweight (women)
Heavy to Superheavy bodyweight (men)
 Sheiko

Prep period 1 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Bench press 50% 5 1 50 1 Squat
60% 4 2 60
70% 3 2 70
75% 3 5 75
2 Squat 50% 5 1 50 ### 2 Bench press
60% 5 2 60 ###
70% 5 5 70 ###
4 Bench press 50% 6 1 50
60% 6 2 60 3 Dumbbell fly
65% 6 4 65 4 Push up
3 Dumbbell fly 10 5 5 Squat
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight 6 Good morning (standing)

1 Deadlift 50% 5 1 50
60% 5 2 60 3 day (Wednesday)
70% 4 2 70 1 Deadlift up to knees
75% 3 4 75
2 Incline Bench press 4 6
3 Dip 5 5 2 Bench press
4 Deadlift from boxes 50% 5 1 50
60% 5 2 60
70% 4 2 70 3 Dumbbell fly
80% 3 4 80 4 Deadlift
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight 5 Lunge

1 Bench press 50% 7 1 50
55% 6 1 55 5 day (Friday)
60% 5 1 60 1 Squat
65% 4 1 65
70% 3 2 70
75% 2 2 75
70% 3 2 70 2 Bench press
65% 4 1 65
60% 6 1 60
55% 8 1 55
50% 10 1 50
2 Dumbbell fly 10 5
3 Squat 50% 5 1 50 ###
60% 4 2 60 ###
70% 3 2 70 ###
75% 3 5 75 ### 3 Dumbbell fly
4 French press 10 5 4 Triceps
5 Good morning (sitting) 5 5 5 Squat

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6 Good morning (sitting)

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 week 3
% reps sets weight 1 day (Monday) % reps sets weight
50% 5 1 50 1 Squat 50% 5 1 50
60% 4 2 60 60% 4 2 60
70% 3 2 70 70% 3 2 70
80% 2 5 80 80% 3 5 80
50% 5 1 50 2 Bench press 50% 5 1 50
60% 4 1 60 60% 4 1 60
70% 3 2 70 70% 3 2 70
80% 2 6 80 80% 3 5 80
10 5 3 Dumbbell fly 10 5
10 5 4 Push up 10 5
55% 3 1 55 5 Squat 50% 5 1 50
65% 3 1 65 60% 5 1 60
75% 3 4 75 70% 5 5 70
5 5 6 Abs 10 3

% reps sets weight 3 day (Wednesday) % reps sets weight

50% 4 1 50 1 Deadlift up to knees 50% 4 1 50
60% 4 2 60 60% 4 1 60
70% 4 4 70 70% 4 2 70
50% 5 1 50 75% 4 4 75
60% 5 2 60 2 Bench press 50% 6 1 50
70% 4 5 70 60% 5 1 60
10 5 70% 4 2 70
50% 4 1 50 75% 3 2 75
60% 4 1 60 80% 2 2 80
70% 3 2 70 75% 3 2 75
75% 3 5 75 70% 4 1 70
5 5 65% 5 1 65
60% 6 1 60
% reps sets weight 55% 7 1 55
50% 4 1 50 50% 8 1 50
60% 4 1 60 3 Dumbbell fly 10 5
70% 3 2 70 4 Deadlift from boxes 60% 5 1 60
75% 3 6 75 70% 5 2 70
50% 6 1 50 80% 4 4 80
60% 5 1 60 5 Lunge 5 5
70% 4 2 70 6 Abs 10 3
75% 3 2 75
80% 2 2 80 5 day (Friday) % reps sets weight
75% 4 1 75 1 Bench press 50% 5 1 50
70% 5 1 70 60% 4 1 60
60% 6 1 60 70% 3 2 70
50% 7 1 50 80% 2 5 80
10 5 2 Squat 50% 5 1 50
10 5 60% 5 1 60
55% 3 1 55 70% 5 2 70
65% 3 1 65 75% 4 5 75
75% 2 4 75 3 Bench press 50% 6 1 50
6 5 60% 6 2 60
65% 6 4 65
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
2 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
3 Bench press 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Bench press 50% 5 1 50
60% 5 1 60
70% 5 5 70
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko

Prep period 2 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday) %
1 Bench press 50% 5 1 50 1 Squat 50%
60% 4 1 60 60%
70% 3 1 70 70%
80% 3 5 80 80%
2 Squat 50% 5 1 50 90%
60% 4 1 60 2 Bench press 50%
70% 3 2 70 60%
80% 3 5 80 70%
3 Bench press (narrow grip) 50% 3 1 50 80%
60% 3 1 60 3 Dumbbell fly
70% 3 4 70 4 Push up
4 Dumbbell fly 10 5 5 Squat 50%
5 Squat 55% 5 1 55 60%
65% 4 1 65 70%
75% 3 5 75 80%
6 Good morning (standing) 5 5 6 Good morning (standing)

3 day (Wednesday) % reps sets weight 3 day (Wednesday) %

1 Deadlift 50% 4 1 50 1 Deadlift up to knees 50%
60% 4 2 60 60%
70% 3 2 70 70%
80% 3 5 80 75%
2 Bench press 50% 5 1 50 2 Bench press 55%
60% 4 1 60 65%
70% 3 1 70 75%
80% 3 2 80 80%
85% 2 2 85 85%
80% 3 1 80 75%
70% 5 1 70 65%
60% 7 1 60 55%
50% 9 1 50 3 Dumbbell fly
3 Dumbbell fly 4 6 4 Deadlift 50%
4 Deadlift from boxes 60% 5 1 60 60%
70% 4 2 70 70%
80% 3 3 80 80%
90% 2 4 90 5 Lunge
5 Lunge 5 5
6 Abs 10 3 5 day (Friday) %
1 Squat 50%
5 day (Friday) % reps sets weight 60%
1 Squat 50% 5 1 50 70%
60% 4 2 60 70%
70% 3 2 70 70%
80% 3 5 80 70%
2 Bench press 50% 5 1 50 70%
 60% 4 1 60 2 Bench press 55%
70% 3 1 70 65%
80% 2 5 80 75%
3 Dip 6 5 3 Dip
4 Squat 50% 5 1 50 4 Leg Press
60% 5 2 60 5 Good morning (sitting)
70% 4 4 70
5 French press 10 5
6 Good morning (sitting) 5 5
 week 3 week 4
reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday)
5 1 50 1 Squat 50% 5 1 50 1
4 2 60 60% 4 2 60
3 2 70 70% 3 2 70
2 2 80 80% 3 5 80
1 3 90 2 Bench press 50% 5 1 50
5 1 50 60% 4 1 60
4 1 60 70% 3 1 70 2
3 1 70 80% 3 2 80
3 5 80 85% 2 3 85
10 5 80% 3 2 80
10 5 3 Squat 50% 6 1 50 3
5 1 50 60% 6 1 60 4
4 1 60 65% 6 4 65 5
3 2 70 4 Dumbbell fly 10 5
2 4 80 5 Good morning (standing) 5 5
5 5
6
reps sets weight 3 day (Wednesday) % reps sets weight
4 1 50 1 Deadlift 50% 4 1 50 3 day (Wednesday)
4 2 60 60% 4 1 60 1
3 2 70 70% 3 2 70
3 4 75 80% 3 3 80
5 1 55 85% 2 3 85
4 1 65 2 Bench press 50% 5 1 50 2
3 1 75 60% 4 1 60
2 2 80 70% 3 1 70
1 2 85 80% 2 5 80
3 1 75 3 Dumbbell fly 10 5
5 1 65 4 Deadlift from boxes 65% 5 1 65 3
7 1 55 75% 5 2 75
10 5 85% 4 4 85
4 1 50 5 Lunge 5 5
4 1 60 6 Abs 10 3 4
3 2 70 5
3 5 80 5 day (Friday) % reps sets weight
5 5 1 Bench press 50% 5 1 50 5 day (Friday)
60% 4 1 60 1
reps sets weight 70% 3 1 70
5 1 50 80% 3 4 80
5 1 60 2 Squat 50% 5 1 50
3 1 70 60% 4 1 60 2
5 1 70 70% 3 2 70
7 1 70 80% 3 2 80
6 1 70 85% 2 3 85 3
4 1 70 80% 3 3 80 4
4 1 55 3 Bench press 50% 6 1 50 5
4 1 65 60% 6 1 60 6
3 5 75 70% 6 4 70
8 5 4 Dumbbell fly 10 5
6 5 5 Good morning (sitting) 5 5
6 5
week 4
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
90% 1 2 90
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
Dumbbell fly 10 5
Dip 8 5
Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 3 80
Dumbbell fly 10 5
Lunge 5 5

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
Bench press 55% 4 1 55
65% 4 1 65
75% 4 4 75
Dumbbell fly 10 5
Dip 8 5
Good morning (sitting) 5 5
Abs 10 3
 Sheiko

Comp period (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 3 1 50 1 Squat
60% 3 1 60
70% 3 2 70
75% 2 3 75
2 Bench press 50% 3 1 50 2 Bench press
60% 3 1 60
70% 3 2 70
75% 2 3 75
3 Abs 10 3 3 Dumbbell fly
4 Squat
3 day (Wednesday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 2 60
70% 2 2 70 3 day (Wednesday)
80% 2 1 80 1 Deadlift up to knees
90% 1 1 90
100%-105% 1 2-3 100-105
2 Bench press 50% 3 1 50
60% 3 1 60 2 Bench press
70% 2 2 70
80% 2 1 80
90% 1 1 90
100%-105% 1 2-3 100-105
3 Deadlift 50% 3 1 50 3 Dumbbell fly
60% 2 1 60 4 Deadlift
70% 2 2 70
80% 1 1 80
90% 1 1 90
100%-105% 1 2-3 100-105 5 Abs

5 day (Friday) % reps sets weight 5 day (Friday)

1 Squat 50% 3 1 50 1 Bench press
60% 3 2 60
70% 3 2 70
75% 2 4 75
2 Bench press 55% 3 1 55 2 Squat
65% 3 2 65
75% 3 6 75
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5 3 Bench press
5 Abs 10 3

4 Dumbbell fly
5 Good morning (standing)
 week 3
% reps sets weight 1 day (Monday) % reps sets weight
50% 3 1 50 1 Squat 50% 3 1 50
60% 3 2 60 60% 3 1 60
70% 3 2 70 70% 3 2 70
80% 2 4 80 80% 2 5 80
50% 3 1 50 2 Bench press 50% 3 1 50
60% 3 1 60 60% 3 1 60
70% 3 2 70 70% 3 2 70
80% 3 5 80 80% 2 3 80
8 4 85% 1 3 85
55% 3 1 55 3 Dumbbell fly 8 4
65% 3 2 65 4 Abs 4 5
75% 3 4 75
3 day (Wednesday) % reps sets weight
% reps sets weight 1 Bench press 50% 3 1 50
50% 3 1 50 60% 3 1 60
60% 2 2 60 70% 3 2 70
65% 2 2 65 80% 2 5 80
70% 1 3 70 2 Dumbbell fly 8 4
50% 3 1 50 3 Deadlift 50% 3 1 50
60% 3 1 60 60% 3 2 60
70% 3 2 70 70% 3 2 70
80% 3 2 80 75% 2 5 75
85% 2 3 85 4 Good morning (standing) 5 4
10 5
50% 3 1 50 5 day (Friday) % reps sets weight
60% 3 1 60 1 Squat 50% 3 1 50
70% 3 2 70 60% 3 2 60
80% 3 5 80 70% 2 2 70
10 3 75% 2 3 75
2 Bench press 50% 3 1 50
% reps sets weight 60% 3 1 60
50% 3 1 50 70% 3 2 70
60% 3 1 60 75% 2 4 75
70% 3 2 70 3 Abs 8 3
80% 3 5 80
50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 3 6 80
50% 4 1 50
60% 4 1 60
70% 4 4 70
10 5
5 5
week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
60% 3 2 60
70% 2 2 70
75% 1 4 75
1 Deadlift 50% 3 1 50
60% 2 2 60
70% 2 4 70
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 2 3 70
2 Bench press 50% 3 1 50
60% 3 2 60
70% 2 3 70

5-6-7 day
Competition
Volume Calculations

Overall summary

#37 Squat Bench Dead NL Avg Wt. Squat Bench

1 74 142 70 286 64 65.9% 61.9%
2 93 113 57 263 67 68.6% 65.6%
3 109 162 63 334 67 67.9% 65.0%
4 83 118 26 227 69 69.9% 68.7%
Total 359 535 216 1110 68.1% 65.1%
 #30 Squat Bench Dead NL Avg Wt. Squat Bench
1 119 113 63 295 69 68.0% 66.8%
2 84 83 59 226 68 66.5% 68.6%
3 106 112 60 278 70 67.8% 68.5%
4 83 81 26 190 70 70.0% 69.6%
Total 392 389 208 989 69 68.1% 68.3%

#32 Squat Bench Dead NL Avg Wt. Squat Bench

1 59 60 13 132 69 67.3% 69.4%
2 77 102 41 220 70 70.1% 70.6%
3 41 63 25 129 69 68.0% 69.6%
4 15 32 15 62 63 62.0% 63.1%
Total 192 257 94 543 69 68.2% 69.1%
 These graphs show the type of loading

70

60
70
50
60
40 50-59 50
Lifts

60-69 40
30

Lifts
70-79 30
20 80-89 20
10 90+ 10
0
0 Week 1 Week 2 Week 3 Week 4
Week 1 Week 2 Week 3 Week 4
Week
Week

Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3
66.9% 50-59 10 15 15 15 55 50-59 42 23 37
66.4% 60-69 18 18 18 12 66 60-69 39 25 60
71.1% 70-79 46 50 61 18 175 70-79 61 49 36
71.2% ### 80-89 0 10 15 38 63 80-89 0 16 29
68.5% 90+ 0 0 0 0 0 90+ 0 0 0
NL 74 93 109 83 359 NL 142 113 162
Avg. Int. 65.9% 68.6% 67.9% 69.9% 68.1% Avg. Int. 61.9% 65.6% 65.0%

50 45
45 40
40 35
35
30
30 50-59
25
25
Lifts

Lifts

20 60-69
20
15 70-79
15
10 80-89
10
5 5 90+
0 0
1 2 3 4 1 2 3 4

Week Week
 20
15 70-79
15
10 80-89
10
5 5 90+
0 0
1 2 3 4 1 2 3 4

Week Week

Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3
73.0% 50-59 20 15 16 15 66 50-59 27 21 21
68.8% 60-69 26 17 18 12 73 60-69 22 17 18
75.4% 70-79 43 37 36 18 134 70-79 26 24 33
71.2% 80-89 30 12 36 36 114 80-89 38 21 40
72.3% 90+ 0 3 0 2 5 90+ 0 0 0
NL 119 84 106 83 392 NL 113 83 112

35

30
50
25
50-59 40
20
Lifts

60-69 30
15

Lifts
70-79 20
10 80-89
10
5 90+
0
0 Week 1 Week 2 Week 3 Week 4
Week 1 Week 2 Week 3 Week 4
Week
Week

Squat Bench
Dead % Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3
70.8% 50-59 9 9 6 3 27 50-59 9 13 9
68.5% 60-69 15 18 9 6 48 60-69 12 13 9
67.2% 70-79 30 24 16 6 76 70-79 34 34 26
63.3% 80-89 2 26 10 0 38 80-89 2 42 19
67.7% 90+ 3 0 0 0 3 90+ 3 0 0
NL 59 77 41 15 192 NL 60 102 63
Avg. Int. 67.3% 70.1% 68.0% 62.0% 68.2% Avg. Int. 69.4% 70.6% 69.6%
 These graphs show the focus of the load

40 0.6
35
0.5
30
0.4
25

% Total Lifts
50-59 50-59
20 0.3
Lifts

60-69 60-69
70-79 15 70-79 0.2
80-89 10 80-89
90+ 90+ 0.1
5
ek 2 Week 3 Week 4 0 0
Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 We
Week
Week Week

Deadlift
Week 4 Month % Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 1
20 122 50-59 10 8 4 4 26 Squat 25.9%
18 142 60-69 20 12 9 4 45 Bench 49.7%
53 199 70-79 28 37 34 6 105 Deadlift 24.5%
27 72 80-89 12 0 16 12 40
0 0 90+ 0 0 0 0 0
118 535 NL 70 57 63 26 216
68.7% 65.1% Avg. Int. 66.9% 66.4% 71.1% 71.2% 68.5%

35 0.5
0.45
30
0.4
25 0.35
% Total Lifts

50-59 20 50-59 0.3

Lifts

60-69 60-69 0.25

15 0.2
70-79 70-79
10 0.15
80-89 80-89 0.1
5
90+ 90+ 0.05
0 0
3 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 We

eek Week Week

 0.2
70-79 70-79

%T
10 0.15
80-89 80-89 0.1
5
90+ 90+ 0.05
0 0
3 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 We

eek Week Week

Deadlift
Week 4 Month % Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 1
17 86 50-59 4 8 4 4 20 Squat 40.3%
15 72 60-69 13 12 9 4 38 Bench 38.3%
25 108 70-79 14 24 16 6 60 Deadlift 21.4%
24 123 80-89 24 15 31 12 82
0 0 90+ 8 0 0 0 8
81 389 NL 63 59 60 26 208

18 0.6

16 0.5
14
0.4

% Total Lifts
12
50-59 10 50-59
0.3
Lifts

60-69 8 60-69
70-79 70-79 0.2
6
80-89 80-89
4 0.1
90+ 90+
2
0
eek 2 Week 3 Week 4 0 Week 1 Week 2 We
Week 1 Week 2 Week 3 Week 4
Week
Week Week

Deadlift
Week 4 Month % Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 1
6 37 50-59 3 6 3 3 15 Squat 44.7%
12 46 60-69 2 11 6 4 23 Bench 45.5%
14 108 70-79 4 9 16 8 37 Deadlift 9.8%
0 63 80-89 1 15 0 0 16
0 3 90+ 3 0 0 0 3
32 257 NL 13 41 25 15 94
63.1% 69.1% Avg. Int. 70.8% 68.5% 67.2% 63.3% 67.7%
 raphs show the focus of the loading

.6

.5

.4

.3 Squat

.2 Deadlift
Bench
.1

0
Week 1 Week 2 Week 3 Week 4

Week

Week 2 Week 3 Week 4 Month

35.4% 32.6% 36.6% 32.3%
43.0% 48.5% 52.0% 48.2%
21.7% 18.9% 11.5% 19.5%

5
5
4
5
3
5 Squat
2
Deadlift
5
1 Bench
5
0
eek 1 Week 2 Week 3 Week 4

Week
2
Deadlift
5
1 Bench
5
0
eek 1 Week 2 Week 3 Week 4

Week

Week 2 Week 3 Week 4 Month

37.2% 38.1% 43.7% 39.6%
36.7% 40.3% 42.6% 39.3%
26.1% 21.6% 13.7% 21.0%

0.6

0.5

0.4

0.3
Squat
0.2 Deadlift
Bench
0.1

0
Week 1 Week 2 Week 3 Week 4

Week

Week 2 Week 3 Week 4 Month

35.0% 31.8% 24.2% 35.4%
46.4% 48.8% 51.6% 47.3%
18.6% 19.4% 24.2% 17.3%