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*full details
Enter your maxes here:
Squat 200
Bench 100
Deadlift 100

Sheiko Beginner
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How to run the program:

Not competing: Run any amount of Prep cycles, then test new
maxes. Restart.
Competing: Run any amount of Prep cycles plus the Comp cycle.
Adjust the program length so that the last week of the
Comp cycle ends at the competition.
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.

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 Sheiko

Prep period 1 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 5 1 100 1
60% 5 1 120
70% 4 4 140
2 Bench press 50% 5 1 50
60% 4 1 60 ### 2
70% 3 1 70 ###
75% 3 4 75 ###
3 Chest muscles 65% 8 4
4 Good morning (standing) 75% 4 5 3
4
3 day (Wednesday) % reps sets weight 5
1 Deadlift up to knees 50% 3 1 50
60% 3 1 60 3 day (Wednesday)
70% 3 1 70 1
75% 2 4 75
2 Incline Bench press 85% 3 5
3 Seated Rows 65% 8 5
4 Deadlift from boxes 55% 3 1 55 2
65% 3 1 65
75% 3 1 75
85% 2 3 85 3
5 Abs 75% 10 3

5 day (Friday) % reps sets weight 3

1 Squat 50% 5 1 100 4
60% 4 1 120
70% 3 1 140 5 day (Friday)
75% 3 4 150 1
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 2
80% 2 4 80
3 Chest muscles 65% 8 4
4 Triceps 70% 6 4 3
5 Good morning (sitting) 75% 5 5 4
5

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week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 100 1
60% 4 1 120
70% 3 1 140
80% 2 4 160
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 3 5 80
Lat Muscles 65% 8 4 3
Dips 70% 6 4 4
Back Extensions 65% 8 4 5

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

Deadlift up to knees 50% 3 1 50 1
60% 3 1 60
70% 3 1 70
75% 2 4 75 2
Bench press 50% 6 1 50
60% 6 1 60
65% 6 4 65
Deadlift from boxes 55% 4 1 55
65% 4 1 65 3
75% 4 4 75
Chest muscles 65% 8 4
Deltoids 70% 6 4
4
5 day (Friday) % reps sets weight 5
Squat 50% 5 1 100
60% 5 1 120 5 day (Friday)
70% 4 4 140 1
Close grip Bench press 50% 3 1 50
60% 3 1 60
70% 3 4 70
Seated Rows 65% 8 4 2
Triceps 65% 8 4
Back Extensions 65% 8 4
3
4
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 100 1
60% 4 1 120
70% 3 1 140
75% 3 4 150
Bench press 50% 5 1 50
60% 4 1 60 2
70% 3 1 70
80% 2 5 80
Chest muscles 65% 8 4
DB Bench Press 70% 6 4 3
Good morning (sitting) 75% 5 5 4
5
3 day (Wednesday) % reps sets weight
Deficit deadlift 50% 3 1 50 3 day (Wednesday)
60% 3 1 60 1
65% 2 4 65
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80 2
85% 2 3 85
Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 2 80 3
90% 2 3 90 4
Seated Rows 70% 6 4 5
Abs 60% 10 3
5 day (Friday)
5 day (Friday) % reps sets weight 1
Squat 50% 5 1 100
60% 4 1 120
70% 3 1 140 2
80% 2 4 160
Decline Bench press 50% 4 1
60% 4 1 3
70% 4 4 4
Chest muscles 65% 8 4
Triceps 65% 8 4
week 4
1 day (Monday) % reps sets weight
Squat 50% 5 1 100
60% 4 1 120
70% 3 1 140
80% 2 2 160
85% 2 3 170
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
Lat Muscles 65% 8 4
DB Curls 70% 6 4
Back Extensions 65% 8 4

3 day (Wednesday) % reps sets weight

Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 1 80
85% 2 4 85
Deadlift (Pause below and above knees) 50% 2 1 50
60% 2 1 60
70% 2 2 70
75% 1 3 75
Chest muscles 65% 8 4
Deltoids 70% 6 4
Abs 60% 10 3

5 day (Friday) % reps sets weight

Squat 55% 5 1 110
65% 4 1 130
75% 3 4 150
Bench press 50% 4 1 50
60% 4 1 60
70% 4 4 70
Triceps 65% 8 4
Good morning (standing) 75% 5 4
 Sheiko
Comp period (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 3 1 100 1
60% 3 1 120
70% 3 2 140
75% 2 3 150
2 Bench press 50% 3 1 50 2
60% 3 1 60
70% 3 2 70
75% 2 3 75
3 Abs 65% 8 3 3
4
3 day (Wednesday) % reps sets weight 5
1 Squat 50% 3 1 100
60% 3 1 120 3 day (Wednesday)
70% 3 1 140 1
80% 2 1 160
90% 1 1 180
95% 1 1 190
100% 1 1 200 2
105% 1 1 210
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90 3
95% 1 1 95
100% 1 1 100
105% 1 1 105
3 Deadlift 50% 3 1 50 4
60% 3 1 60 5
70% 3 1 70
80% 2 1 80 5 day (Friday)
90% 1 1 90 1
95% 1 1 95
100% 1 1 100
105% 1 1 105
4 Back extensions 65% 8 3 2

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 100
60% 3 1 120 3
70% 3 1 140 4
75% 2 4 150 5
2 Bench press 55% 3 1 55
65% 3 1 65
 75% 3 5 75
3 Chest muscles 70% 6 4
4 Deltoids 70% 6 4
5 Abs 65% 8 3
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 3 1 100 1 Squat
60% 3 1 120
70% 3 1 140
80% 2 4 160
Bench press 50% 3 1 50 2 Bench press
60% 3 1 60
70% 3 1 70
80% 3 5 80
Chest muscles 70% 6 4
Triceps 70% 6 4 3 Seated Rows
Good morning (sitting) 75% 5 4 4 Abs

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

Deficit deadlift 50% 3 1 50 1 Bench press
60% 3 1 60
65% 2 1 65
70% 1 3 70
Bench press 50% 3 1 50 2 Deadlift
60% 3 1 60
70% 3 1 70
80% 3 1 80
85% 2 2 85 3 Chest muscles
90% 1 2 90 4 Back extensions
Deadlift from boxes 65% 3 1 65
75% 3 1 75 5 day (Friday)
85% 2 2 85 1 Squat
95% 1 3 95
Lat Muscles 70% 6 4
Abs 65% 8 3
2 Bench press
5 day (Friday) % reps sets weight
Squat 50% 3 1 100
60% 3 1 120
70% 3 1 140 3 Abs
80% 3 4 160
Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 3 5 80
Chest muscles 70% 6 4
DB Curls 65% 6 4
Good morning (standing) 80% 4 5
 week 4
% reps sets weight 1 day (Monday) % reps sets weight
50% 3 1 100 1 Bench press 50% 3 1 50
60% 3 1 120 60% 3 1 60
70% 3 1 140 70% 2 1 70
80% 2 4 160 75% 1 3 75
50% 3 1 50 2 Deadlift 50% 3 1 50
60% 3 1 60 60% 3 1 60
70% 3 1 70 70% 2 3 70
80% 2 1 80 3 Abs 65% 8 2
85% 1 3 85
70% 6 4 3 day (Wednesday) % reps sets weight
65% 8 3 1 Squat 50% 3 1 100
60% 3 1 120
% reps sets weight 65% 2 3 130
50% 3 1 50 2 Bench press 50% 3 1 50
60% 3 1 60 60% 3 1 60
70% 3 1 70 70% 2 3 70
80% 2 4 80
50% 3 1 50 5-6-7 day
60% 3 1 60 Competition
70% 3 1 70
75% 2 5 75
70% 6 3
70% 6 3

% reps sets weight

50% 3 1 100
60% 3 1 120
70% 3 1 140
75% 2 3 150
50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
65% 8 3