STARTING VALUES

enter 1RMs in pounds or kilograms

WEIGHT x REPS RPE MAX/E1RM

SQ SQUAT 150 x1 10 150.0

BN BENCH PRESS 130 x1 10 130.0

DL DEADLIFT 170 x1 10 170.0

WEIGHT UNITS kg

FIRST NAME: FIRST

LAST NAME: LAST
AGE: 37
HEIGHT: cm 182 cm
WEIGHT: kg 100
START DATE: 1/17/2022

Tricep movementTriceps Standing

Hello and welcome to the Sheiko Intermediate Express
program! Enter your maxes to the left here, as well as
some basic information about you.
 SHEIKO INTERMEDIATE EXPRES

FIRST
LAST
THIS MESOCYCLE IN BRIEF
• Intro and building into movements
• Using partial ROMs for the first time
• Lead-in to retest current maxes

AGE: 37
HEIGHT 182 cm
WEIGHT 100 kg

WEEK 01 17 Jan - 23 Jan

1
D1 EXERCISE

Squat
SETS X REPS

1 x5
1 1 x4
1 1 x3
1 4 x3
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Pecs 4 x6
1 Good Morning 4 x4

1 D2 Deadlift 1 x3
1 1 x3
1 1 x3
1 4 x2
1 DB Bench Press 5 x6
1 Medial Delts 4 x6
1 Lats 4 x8
1 Abs 3 x 10

1 D3 Squat 1 x4
1 1 x4
1 4 x4
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Biceps 4 x8
1 Hyperextension 4 x8

WEEK 02 24 Jan - 30 Jan

1
D1 EXERCISE
Squat
SETS X REPS
1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press w/ Slingshot* 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Front Delt Raise 4 x6
1 Seated Barbell Good Morning 4 x5
*: or Board Press

1
1
D2 Deadlift off Blocks* 1 x3
1 x3
1 1 x3
1 3 x2
1 Incline Barbell Shoulder Press 5 x4
1 Triceps Standing 5 x6
1 Lats 4 x8
1 Abs 3 x 10
*: starting position 10-15cm below the knees

1
1
D3 Squat, Eccentric Pause* 1 x3
1 x3
1 4 x3
1 2-Board Press 1 x3
1 1 x3
1 1 x3
1 2 x2
1 2 x1
1 Medial Delts 4 x6
1 Dips 5 x5
1 Reverse Hyperextension 4 x 10
*: 2 sec. pause halfway down

WEEK 03 31 Jan - 6 Feb

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x5
1 4 x5
1 Bench Press w/ Chains (or bands) 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x8
1 Rear Delts 4 x8
1 Good Morning 5 x5

1
1
D2 Deadlift to Knees + Full Deadlift* 1 x 3+1
1 x 3+1
1 1 x 3+1
1 4 x 2+1
1 Military Press (behind neck, wide grip) 5 x5
1 DB Bench Press 4 x6
1 Tricep Pushdown 4 x8
1 Abs 4 x 10
*: add one more full deadlift rep each set

1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Pecs 4 x8
1 Medial Delts 4 x6
1 Biceps 3 x 10
1 Hyperextension 4 x8

WEEK 04 7 Feb - 13 Feb

D1
EXERCISE SETS X REPS
1 Squat, Concentric Pause* 1 x3
1 1 x3
1 4 x3
1 Paused Bench, 2 sec. 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Pecs 5 x6
1 Front Delt Raise 5 x6
1 Skullcrusher/Lying Triceps 4 x8
*: 2 sec. pause half way up your concentric

1
1
D2 Deadlift + Partial Deadlift* 1 x 1+2
1 x 1+2
1 1 x 1+2
1 4 x 1+2
1 Incline Barbell Shoulder Press 5 x3
1 Dips 5 x4
1 Lats 4 x8
1 Leg Extension 4 x 10
1 Abs 3 x 10
*: one full rep, partial reps from below knees to lockout

1
1
D3 Squat 1 x5
1 x4
1 1 x3
1 2 x2
1 3 x1
1 Bench Press w/ Chains 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x8
1 Leg Curl 4 x8
1 Good Morning 4 x5

WEEK 5 14 Feb - 20 Feb

D1
EXERCISE SETS X REPS
1 Squat, Eccentric Pause* 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Pecs 4 x8
1 Hyperextension 4 x8
*: 2 sec. pause halfway down

1
1
D2 Paused Deadlift* 1 x3
1 x3
1 2 x3
1 4 x2
1 Triceps Standing 4 x6
1 Lats 4 x8
1 Medial Delts 4 x6
1 Abs 4 x 10
*: 1 sec. pause 5cm above the knees

1
1
D3 Squat w/ Chains 1 x5
1 x5
1 4 x4
1 Pause Bench, Variable Time* 1 x3
1 1 x3
1 4 x3
1 Pecs 4 x8
1 Skullcrusher/Lying Triceps 4 x8
1 Reverse Hyperextension 4 x 10
*: 3 sec., 2 sec., 1 sec., from reps 1-3
 WEEK 6 21 Feb - 27 Feb

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 2 x2
1 2 x2
1 Board Press 1 x3
1 1 x3
1 1 x3
1 2 x2
1 2 x1
1 Pecs 4 x8
1 Front Delts 4 x6
1 Good Morning 4 x5

1
1
D2 Deficit Deadlift 1 x3
1 x3
1 4 x2
1 Military Press* 5 x5
1 Lats 5 x8
1 Biceps 4 x8
1 Abs 3 x 10
*: behind the neck, medium grip

1
1
D3 Squat 1 x5
1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x8
1 Tricep Pushdown 4 x8
1 Hyperextension 4 x8

WEEK 7 28 Feb - 6 Mar

D1
EXERCISE SETS X REPS
1
1
D1 Squat 1 x5
1 x4
1 1 x3
1 4 x2
1 Paused Bench, 2 sec. 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Pecs 4 x8
1 Tricep Pushdown 4 x8
1 Good Morning 4 x4

1 D2 Deadlift to Knees, 1 sec. pause* 1 x3

1 1 x3
1 2 x3
1 3 x2
1 DB Bench Press 5 x6
1 Lats 4 x8
1 Medial Delts 4 x6
1 Abs 3 x 10
*: do not complete the rep to standing

1
1
D3 Squat 1 x5
1 x4
1 1 x3
1 4 x3
1 Bench Press w/ Bands 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x8
1 Triceps Standing 4 x6
1 Hyperextension 4 x8

WEEK 8 7 Mar - 13 Mar

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 2 x3
1 3 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 1 x3
1 3 x2
1 Pecs 4 x6
1 Triceps Standing 4 x6
1 Hyperextension 3 x8

1 D2 Incline Barbell Shoulder Press 5 x3

1 Deadlift 1 x3
1 1 x3
1 1 x3
1 2 x2
1 2 x1
1 Front Delts 5 x6
1 Abs 3 x 10

1
1
D3 Squat 1 x5
1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 3 x3
1 Lats 4 x6
1 Skullcrusher/Lying Triceps 5 x6

WEEK 9 14 Mar - 20 Mar

D1
EXERCISE SETS X REPS
1 Bench Press 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Pecs 3 x6
1 Hyperextension 3 x6

1 D2 Squat 1 x5
1 1 x4
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Lats 4 x6
1 Abs 3 x 10

1
1
D3 Deadlift 1 x3
1 x3
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Incline Barbell Shoulder Press 5 x4
1 Skullcrusher/Lying Triceps 4 x6
1 Seated Good Morning 4 x4
ATE EXPRESS, WEEKS 1-9

CURRENT MESOCYCLE CURRENT MAXES

109
117
150
105 103 SQUAT
99 98
85 89

65 150
100
50
0
1 2 3 4 5 6 7

VOLUME / INTENSITY
1 2 3 4 5 6 7 8 9

VOLUME (NL) vs. INTENSITY (AVG. WT.)

VOL INT
squat bench

INTENSITY LOAD RPE NOTES

50% 75
60% 90
70% 105
75% 112.5
50% 65
60% 77.5
70% 90
75% 97.5

50% 85
60% 102.5
70% 120
75% 127.5

50% 75
60% 90
70% 105
50% 65
60% 77.5
70% 90
80% 105

INTENSITY LOAD RPE NOTES

50% 75
60% 90
70% 105
80% 120
55% 72.5
65% 85
75% 97.5
85% 110

60% 102.5
70% 120
80% 135
85% 145
50% 75
60% 90
70% 105
60% 77.5
70% 90
80% 105
85% 110
90% 117.5

INTENSITY LOAD RPE NOTES

50% 75
60% 90
65% 97.5
50% 65
60% 77.5
65% 85

50% 85
60% 102.5
70% 120
75% 127.5

50% 75
 60% 90
70% 105
80% 120
50% 65
60% 77.5
70% 90
80% 105
85% 110

INTENSITY LOAD RPE NOTES

50% 75
60% 90
70% 105
50% 65
60% 77.5
70% 90
75% 97.5

50% 85
60% 102.5
70% 120
75% 127.5

o lockout

50% 75
60% 90
70% 105
80% 120
85% 127.5
 50% 65
60% 77.5
70% 90

b - 20 Feb

INTENSITY LOAD RPE NOTES

50% 75
60% 90
70% 105
75% 112.5
50% 65
60% 77.5
70% 90
80% 105

50% 85
60% 102.5
70% 120
75% 127.5

50% 75
60% 90
70% 105
50% 65
60% 77.5
70% 90
b - 27 Feb

INTENSITY LOAD RPE NOTES

50% 75
60% 90
70% 105
80% 120
85% 127.5
60% 77.5
70% 90
80% 105
90% 117.5
95% 122.5

50% 85
60% 102.5
65% 110

50% 75
60% 90
70% 105
80% 120
55% 72.5
65% 85
75% 97.5
85% 110

INTENSITY LOAD RPE NOTES

50% 75
60% 90
70% 105
80% 120
50% 65
60% 77.5
70% 90
75% 97.5

50% 85
60% 102.5
70% 120
75% 127.5

50% 75
60% 90
70% 105
80% 120
50% 65
60% 77.5
65% 85

INTENSITY LOAD RPE NOTES

55% 82.5
65% 97.5
75% 112.5
85% 127.5
50% 65
 60% 77.5
70% 90
80% 105
85% 110

50% 85
60% 102.5
70% 120
80% 135
85% 145

50% 75
60% 90
70% 105
75% 112.5
50% 65
60% 77.5
70% 90
75% 97.5

ar - 20 Mar

INTENSITY LOAD RPE NOTES

50% 65
60% 77.5
70% 90
75% 97.5
RPE 6
RPE 4

50% 75
60% 90
70% 105
80% 120
85% 127.5
90% 135
95% 142.5
100% 150
50% 65
60% 77.5
70% 90
80% 105
85% 110
90% 117.5
95% 122.5
100% 130

50% 85
60% 102.5
70% 120
80% 135
85% 145
90% 152.5
95% 162.5
100% 170
 01
URRENT MAXES MESOCYCLE

130 170 450

BENCH DEADLIFT TOT

8000
6000
4000
2000
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26

VOLUME / INTENSITY

squat bench deadlift