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Enter your maxes here:
Squat 100
Bench 100
Deadlift 100

Sheiko Intermediate Small Load

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How to run the program: Which program to run?

Not competing: Run any amount of Prep cycles, then test new Light to Medium bodyweight (men)
Large load:
maxes. Restart. Light to Heavy bodyweight (women)
Competing: Run any amount of Prep cycles plus the Comp cycle. Medium to Heavy bodyweight (men)
Medium load:
Adjust the program length so that the last week of the Heavy to Superheavy bodyweight (women)
Comp cycle ends at the competition.
Small load: Heavy to Superheavy bodyweight (men)
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 \/

 Sheiko

Prep period 1 (4 weeks)

week 1 week 2 week 3 week 4

1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50 1 Squat 50% 5 1 50 1 Squat 50% 5 1 50 1 Squat 50% 5 1 50
60% 4 1 60 60% 4 1 60 60% 4 1 60 60% 4 1 60
70% 3 4 70 70% 3 1 70 70% 3 1 70 70% 3 1 70
2 Bench press 50% 4 1 50 75% 2 4 75 75% 3 4 75 80% 2 5 80
60% 4 1 60 2 Bench press 50% 5 1 50 2 Bench press 50% 5 1 50 2 Bench press 50% 5 1 50
70% 4 4 70 60% 4 1 60 60% 4 1 60 60% 4 1 60
3 Chest muscles 65% 8 4 70% 3 1 70 70% 3 1 70 70% 3 1 70
4 Triceps 70% 6 5 80% 2 4 80 80% 2 4 80 80% 2 2 80
5 Good morning (standing) 65% 8 4 3 Chest muscles 70% 6 5 3 Lat Muscles 70% 6 5 3 Chest muscles 65% 8 4
4 Seated DB Press 70% 6 5 4 Dips 70% 6 5 4 Dips 70% 6 5
3 day (Wednesday) % reps sets weight 5 Abs 75% 10 3 5 Good morning (sitting) 65% 8 4
1 Deadlift 50% 3 1 50
60% 3 1 60 3 day (Wednesday) % reps sets weight 3 day (Wednesday) % reps sets weight 3 day (Wednesday) % reps sets weight
70% 3 4 70 1 Bench press 50% 5 1 50 1 Deficit deadlift 50% 3 1 50 1 Deadlift up to knees 50% 3 1 50
2 Bench press 50% 5 1 50 60% 5 1 60 60% 3 1 60 60% 3 1 60
60% 4 1 60 70% 5 4 70 65% 2 4 65 70% 3 4 70
70% 3 1 70 2 Deadlift from boxes 60% 3 1 60 2 Bench press 50% 5 1 50 2 Bench press 50% 5 1 50
75% 2 4 75 70% 3 1 70 60% 4 1 60 60% 4 1 60
3 DB Bench Press 75% 5 5 80% 2 4 80 70% 3 1 70 70% 3 1 70
4 Lat Muscles 65% 8 5 3 Lat Muscles 70% 6 5 80% 2 2 80 80% 3 2 80
5 Abs 75% 10 3 4 Dips 70% 6 5 85% 1 2 85 85% 2 3 85
5 Good morning (standing) 65% 8 4 80% 2 2 80 3 Deadlift from boxes 65% 3 1 65
5 day (Friday) % reps sets weight 3 Deadlift from boxes 60% 3 1 60 75% 3 1 75
1 Squat 50% 4 1 50 5 day (Friday) % reps sets weight 70% 3 1 70 85% 2 2 85
60% 4 1 60 1 Squat 50% 5 1 50 80% 3 4 80 90% 1 3 90
70% 4 4 70 60% 5 1 60 4 Chest muscles 65% 8 4 4 Lat Muscles 65% 8 5
2 Bench press 50% 5 1 50 65% 3 1 65 5 Good morning (standing) 75% 5 4
60% 4 1 60 65% 5 1 65 5 day (Friday) % reps sets weight
70% 3 1 70 65% 7 1 65 1 Bench press 50% 5 1 50 5 day (Friday) % reps sets weight
75% 3 4 75 65% 6 1 65 60% 4 1 60 1 Squat 50% 5 1 50
3 Incline Bench Press 65% 8 4 65% 4 1 65 70% 3 1 70 60% 4 1 60
4 Dips 75% 5 5 2 Bench press 55% 4 1 55 80% 2 4 80 70% 3 1 70
5 Good morning (sitting) 75% 5 5 65% 3 1 65 2 Squat 50% 4 1 50 80% 2 4 80
75% 2 5 75 60% 4 1 60 2 Close grip Bench press 50% 3 1 50
3 Chest muscles 65% 8 4 70% 4 4 70 60% 3 1 60
4 Lat Muscles 65% 8 5 3 Bench press 50% 6 1 50 70% 3 4 70
5 Abs 75% 10 3 60% 6 1 60 3 Incline Bench Press 70% 6 4
65% 6 4 65 4 Dips 70% 6 5
4 Lat Muscles 70% 6 5
5 Good morning (standing) 65% 8 4
 Sheiko

Prep period 2 (4 weeks)

week 1 week 2 week 3 week 4

1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight
1 Squat 55% 3 1 55 1 Squat 50% 5 1 50 1 Bench press 55% 5 1 55 1 Squat 50% 5 1 50
65% 3 1 65 60% 4 1 60 65% 4 1 65 60% 4 1 60
75% 3 1 75 70% 3 1 70 75% 3 1 75 70% 3 1 70
85% 2 4 85 80% 2 2 80 85% 2 4 85 80% 2 5 80
2 Bench press 50% 5 1 50 90% 1 1 90 2 Squat 55% 5 1 55 2 Bench press 50% 5 1 50
60% 4 1 60 95% 1 1 95 65% 4 1 65 60% 4 1 60
70% 3 1 70 100% 1 1 100 75% 3 4 75 70% 3 1 70
80% 2 5 80 105% 1 1 105 3 Bench press 50% 3 1 50 80% 2 5 80
3 Squat 50% 3 1 50 2 Bench press 50% 5 1 50 60% 3 1 60 3 DB Bench Press 70% 6 4
60% 3 1 60 60% 4 1 60 70% 3 1 70 4 Good morning (standing) 65% 8 4
70% 3 1 70 70% 3 1 70 80% 2 4 80
80% 2 4 80 75% 2 4 75 4 Lat muscles 65% 8 5 3 day (Wednesday) % reps sets weight
4 Dips 70% 6 5 3 Chest muscles 65% 6 5 5 Good morning (standing) 65% 8 4 1 Deficit deadlift 50% 3 1 50
5 Good morning (standing) 65% 8 4 4 Abs 75% 8 3 60% 3 1 60
3 day (Wednesday) % reps sets weight 70% 2 4 70
3 day (Wednesday) % reps sets weight 3 day (Wednesday) % reps sets weight 1 Deadlift up to knees 50% 3 1 50 2 Bench press 50% 5 1 50
1 Deficit deadlift 50% 3 1 50 1 Bench press 50% 5 1 50 60% 3 1 60 60% 4 1 60
60% 3 1 60 60% 4 1 60 70% 3 1 70 70% 3 1 70
65% 2 1 65 70% 3 1 70 75% 2 4 75 80% 3 2 80
70% 1 3 70 80% 2 2 80 2 Bench press 55% 5 1 55 85% 2 2 85
2 Bench press 50% 5 1 50 90% 1 1 90 65% 4 1 65 80% 3 3 80
60% 4 1 60 95% 1 1 95 75% 3 1 75 3 Deadlift (Pause above knees) 50% 3 1 50
70% 3 1 70 100% 1 1 100 85% 2 2 85 60% 3 1 60
80% 3 2 80 105% 1 1 105 90% 1 2 90 70% 3 1 70
85% 2 3 85 2 Deadlift 50% 3 1 50 3 Deadlift from boxes 65% 3 1 65 75% 2 2 75
3 Deadlift from boxes 60% 3 1 60 60% 3 1 60 75% 3 1 75 80% 1 3 80
70% 3 1 70 70% 3 1 70 85% 2 2 85 4 Lat muscles 65% 8 4
80% 3 1 80 80% 2 1 80 95% 1 3 95 5 Abs 75% 10 3
85% 2 4 85 90% 1 1 90 4 Leg extensions 70% 6 5
4 Chest muscles 65% 8 4 95% 1 1 95 5 Abs 65% 10 4 5 day (Friday) % reps sets weight
5 Abs 75% 10 3 100% 1 1 100 1 Squat 50% 5 1 50
105% 1 1 105 5 day (Friday) % reps sets weight 60% 4 1 60
5 day (Friday) % reps sets weight 3 Lat muscles 65% 8 5 1 Squat 50% 5 1 50 70% 3 1 70
1 Squat 50% 5 1 50 4 Good morning (standing) 65% 8 4 60% 5 1 60 80% 2 2 80
60% 4 1 60 70% 3 1 70 85% 1 3 85
70% 3 1 70 5 day (Friday) % reps sets weight 70% 7 1 70 2 Bench press 55% 5 1 55
75% 3 4 75 1 Squat 50% 5 1 50 70% 4 1 70 65% 4 1 65
2 Bench press 50% 5 1 50 60% 4 1 60 70% 8 1 70 75% 3 1 75
60% 4 1 60 70% 3 1 70 70% 5 1 70 85% 2 3 85
70% 3 1 70 75% 5 4 75 2 Bench press 55% 4 1 55 3 Chest muscles 65% 8 5
80% 2 5 80 2 Bench press 50% 5 1 50 65% 4 1 65 4 Good morning (sitting) 75% 5 5
3 Dips 80% 4 5 60% 4 1 60 75% 3 4 75
4 Lat muscles 65% 8 4 70% 3 1 70 3 Chest muscles 65% 8 5
5 Good morning (standing) 75% 5 5 75% 3 5 75 4 Dips 70% 6 5
3 Squat 50% 4 1 50 5 Good morning (sitting) 70% 5 4
60% 4 1 60
70% 4 4 70
4 Chest muscles 65% 8 5
5 Dips 75% 5 5
 Sheiko
Comp period (5 weeks)

week 1 week 2 week 3 week 4 week 5

1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50 1 Bench press 55% 3 1 55 1 Squat 55% 3 1 55 1 Squat 50% 3 1 50 1 Bench press 50% 3 1 50
60% 4 1 60 65% 3 1 65 65% 3 1 65 60% 3 1 60 60% 3 1 60
70% 3 1 70 75% 3 1 75 75% 2 2 75 70% 3 1 70 70% 2 2 70
80% 4 3 80 85% 2 3 85 85% 1 3 85 80% 2 4 80 75% 1 3 75
2 Bench press 55% 5 1 55 2 Squat 50% 3 1 50 2 Bench press 50% 3 1 50 2 Bench press 50% 3 1 50 2 Deadlift 50% 3 1 50
65% 4 1 65 60% 3 1 60 60% 3 1 60 60% 3 1 60 60% 3 2 60
75% 3 1 75 70% 3 1 70 70% 3 1 70 70% 3 1 70 70% 2 3 70
85% 2 4 85 80% 2 2 80 80% 3 4 80 80% 2 4 80 4 Good morning (standing) 70% 6 3
3 Squat 55% 3 1 55 90% 1 3 90 3 Squat 50% 3 1 50 3 Lat Muscles 70% 6 4
65% 3 1 65 3 Bench press 50% 3 1 50 60% 3 1 60 4 Good morning (standing) 70% 6 3 3 day (Wednesday) % reps sets weight
75% 3 4 75 60% 3 1 60 70% 3 1 70 1 Squat 50% 3 1 50
4 Chest muscles 65% 8 4 70% 3 1 70 80% 2 3 80 3 day (Wednesday) % reps sets weight 60% 2 2 60
5 Good morning (standing) 75% 5 4 80% 2 4 80 4 Lat Muscles 70% 6 4 1 Bench press 55% 3 1 55 70% 1 3 70
4 Chest muscles 65% 8 4 5 Good morning (standing) 65% 8 3 65% 3 1 65 2 Bench press 50% 3 1 50
3 day (Wednesday) % reps sets weight 5 Abs 65% 8 4 75% 2 1 75 60% 3 1 60
1 Deadlift up to knees 50% 3 1 50 3 day (Wednesday) % reps sets weight 80% 1 3 80 70% 2 3 70
60% 3 1 60 3 day (Wednesday) % reps sets weight 1 Bench press 50% 3 1 50 2 Deadlift 50% 3 1 50
70% 3 1 70 3 Deadlift 50% 3 1 50 60% 3 1 60 60% 3 1 60 5-6-7 day
75% 2 3 75 60% 3 1 60 70% 3 1 70 70% 2 1 70 Competition
2 Bench press 55% 5 1 55 70% 3 1 70 80% 2 4 80 75% 1 3 75
65% 4 1 65 80% 2 2 80 2 Deadlift 50% 3 1 50 3 Chest muscles 70% 6 3
75% 3 1 75 90% 1 2 90 60% 3 1 60
85% 2 1 85 2 Bench press 50% 5 1 50 70% 3 1 70 5 day (Friday) % reps sets weight
90% 1 2 90 60% 4 1 60 80% 2 2 80 1 Squat 50% 3 1 50
3 Deadlift from boxes 65% 3 1 65 70% 3 1 70 85% 1 3 85 60% 3 1 60
75% 3 1 75 80% 3 2 80 3 Dips 80% 4 4 70% 3 1 70
85% 2 4 85 85% 2 2 85 4 Abs 65% 8 4 75% 2 3 75
4 Lat Muscles 65% 8 4 3 Dips 80% 4 5 2 Bench press 50% 3 1 50
5 Abs 75% 10 3 4 Lat Muscles 70% 6 4 5 day (Friday) % reps sets weight 60% 3 1 60
5 Abs 65% 8 3 1 Bench press 55% 4 1 55 70% 3 1 70
65% 3 1 65 75% 2 3 75
5 day (Friday) % reps sets weight 5 day (Friday) % reps sets weight 75% 2 1 75 4 Abs 65% 8 3
1 Squat 50% 5 1 50 1 Squat 50% 3 1 50 85% 1 3 85
60% 4 1 60 60% 3 1 60 1 Squat 50% 3 1 50
70% 3 1 70 70% 3 1 70 60% 3 1 60
80% 2 4 80 80% 2 4 80 70% 3 1 70
2 Bench press 50% 5 1 50 2 Bench press 50% 3 1 50 80% 2 4 80
60% 4 1 60 60% 3 1 60 3 Bench press 50% 3 1 50
70% 3 1 70 70% 3 1 70 60% 3 1 60
80% 3 2 80 80% 2 5 80 70% 3 1 70
85% 2 2 85 3 Chest muscles 65% 8 4 80% 2 4 80
80% 3 2 80 4 Dips 65% 6 4 3 Chest muscles 70% 6 4
3 Incline Bench Press 65% 8 4 5 Good morning (standing) 80% 4 5 4 Good morning (sitting) 75% 5 4
4 Good morning (sitting) 75% 5 5