To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy

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

Sheiko Intermediate Small Load

Download the spreadsheet in order to edit it.

Get the official Sheiko mobile app for more.

Exclusive /PLG/ content brought to you by trappy-chan ;3

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 bodyweig
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 \/

le --> Copy *full details here* - Thanks, L

all 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 Squat 50% 5 1 50 1
60% 4 1 60
70% 3 4 70
2 Bench press 50% 4 1 50
60% 4 1 60 ### 2
70% 4 4 70 ###
3 Chest muscles 65% 8 4 ###
4 Triceps 70% 6 5
5 Good morning (standing) 65% 8 4 3
4
3 day (Wednesday) % reps sets weight 5
1 Deadlift 50% 3 1 50
60% 3 1 60 3 day (Wednesday)
70% 3 4 70 1
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 2
75% 2 4 75
3 DB Bench Press 75% 5 5
4 Lat Muscles 65% 8 5 3
5 Abs 75% 10 3 4
5
5 day (Friday) % reps sets weight
1 Squat 50% 4 1 50 5 day (Friday)
60% 4 1 60 1
70% 4 4 70
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 4 75
3 Incline Bench Press 65% 8 4
4 Dips 75% 5 5 2
5 Good morning (sitting) 75% 5 5

3
4
5

###
###
###
###
###

###
###
###
###

###
###
###

###
###
###
###
###
###
###

###
###
###
###

###
###
###

###
###
###
###
###

###
###
###
###

###
###
###
###

###
###
###
###

###
###
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
75% 2 4 75
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 4 80
Chest muscles 70% 6 5 3
Seated DB Press 70% 6 5 4
Abs 75% 10 3 5

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

Bench press 50% 5 1 50 1
60% 5 1 60
70% 5 4 70
Deadlift from boxes 60% 3 1 60 2
70% 3 1 70
80% 2 4 80
Lat Muscles 70% 6 5
Dips 70% 6 5
Good morning (standing) 65% 8 4
3
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
60% 5 1 60 4
65% 3 1 65
65% 5 1 65 5 day (Friday)
65% 7 1 65 1
65% 6 1 65
65% 4 1 65
Bench press 55% 4 1 55
65% 3 1 65 2
75% 2 5 75
Chest muscles 65% 8 4
Lat Muscles 65% 8 5 3
Abs 75% 10 3

4
5
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
75% 3 4 75
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 4 80
Lat Muscles 70% 6 5 3
Dips 70% 6 5 4
Good morning (sitting) 65% 8 4

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

Deficit deadlift 50% 3 1 50 1
60% 3 1 60
65% 2 4 65
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
80% 2 2 80 3
Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 4 80
Chest muscles 65% 8 4 4
5
5 day (Friday) % reps sets weight
Bench press 50% 5 1 50 5 day (Friday)
60% 4 1 60 1
70% 3 1 70
80% 2 4 80
Squat 50% 4 1 50
60% 4 1 60 2
70% 4 4 70
Bench press 50% 6 1 50
60% 6 1 60 3
65% 6 4 65 4
Lat Muscles 70% 6 5
Good morning (standing) 65% 8 4
week 4
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
Chest muscles 65% 8 4
Dips 70% 6 5

3 day (Wednesday) % reps sets weight

Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 4 70
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 2 2 85
90% 1 3 90
Lat Muscles 65% 8 5
Good morning (standing) 75% 5 4

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
Close grip Bench press 50% 3 1 50
60% 3 1 60
70% 3 4 70
Incline Bench Press 70% 6 4
Dips 70% 6 5
 Sheiko

Prep period 2 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 55% 3 1 55 1
65% 3 1 65
75% 3 1 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Squat 50% 3 1 50 2
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Dips 70% 6 5 3
5 Good morning (standing) 65% 8 4 4

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

1 Deficit deadlift 50% 3 1 50 1
60% 3 1 60
65% 2 1 65
70% 1 3 70
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85 2
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 1 80
85% 2 4 85
4 Chest muscles 65% 8 4
5 Abs 75% 10 3

5 day (Friday) % reps sets weight 3

1 Squat 50% 5 1 50 4
60% 4 1 60
70% 3 1 70 5 day (Friday)
75% 3 4 75 1
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80 2
3 Dips 80% 4 5
4 Lat muscles 65% 8 4
5 Good morning (standing) 75% 5 5
3

4
5
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1 Bench press
60% 4 1 60
70% 3 1 70
80% 2 2 80
90% 1 1 90 2 Squat
95% 1 1 95
100% 1 1 100
105% 1 1 105 3 Bench press
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 4 75 4 Lat muscles
Chest muscles 65% 6 5 5 Good morning (standing)
Abs 75% 8 3
3 day (Wednesday)
3 day (Wednesday) % reps sets weight 1 Deadlift up to knees
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80 2 Bench press
90% 1 1 90
95% 1 1 95
100% 1 1 100
105% 1 1 105
Deadlift 50% 3 1 50 3 Deadlift from boxes
60% 3 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90 4 Leg extensions
95% 1 1 95 5 Abs
100% 1 1 100
105% 1 1 105 5 day (Friday)
Lat muscles 65% 8 5 1 Squat
Good morning (standing) 65% 8 4

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 5 4 75 2 Bench press
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 3 Chest muscles
75% 3 5 75 4 Dips
Squat 50% 4 1 50 5 Good morning (sitting)
60% 4 1 60
70% 4 4 70
Chest muscles 65% 8 5
Dips 75% 5 5
 week 4
% reps sets weight 1 day (Monday) % reps sets
55% 5 1 55 1 Squat 50% 5 1
65% 4 1 65 60% 4 1
75% 3 1 75 70% 3 1
85% 2 4 85 80% 2 5
55% 5 1 55 2 Bench press 50% 5 1
65% 4 1 65 60% 4 1
75% 3 4 75 70% 3 1
50% 3 1 50 80% 2 5
60% 3 1 60 3 DB Bench Press 70% 6 4
70% 3 1 70 4 Good morning (standing) 65% 8 4
80% 2 4 80
65% 8 5 3 day (Wednesday) % reps sets
65% 8 4 1 Deficit deadlift 50% 3 1
60% 3 1
% reps sets weight 70% 2 4
50% 3 1 50 2 Bench press 50% 5 1
60% 3 1 60 60% 4 1
70% 3 1 70 70% 3 1
75% 2 4 75 80% 3 2
55% 5 1 55 85% 2 2
65% 4 1 65 80% 3 3
75% 3 1 75 3 Deadlift (Pause above knees) 50% 3 1
85% 2 2 85 60% 3 1
90% 1 2 90 70% 3 1
65% 3 1 65 75% 2 2
75% 3 1 75 80% 1 3
85% 2 2 85 4 Lat muscles 65% 8 4
95% 1 3 95 5 Abs 75% 10 3
70% 6 5
65% 10 4 5 day (Friday) % reps sets
1 Squat 50% 5 1
% reps sets weight 60% 4 1
50% 5 1 50 70% 3 1
60% 5 1 60 80% 2 2
70% 3 1 70 85% 1 3
70% 7 1 70 2 Bench press 55% 5 1
70% 4 1 70 65% 4 1
70% 8 1 70 75% 3 1
70% 5 1 70 85% 2 3
55% 4 1 55 3 Chest muscles 65% 8 5
65% 4 1 65 4 Good morning (sitting) 75% 5 5
75% 3 4 75
65% 8 5
70% 6 5
70% 5 4
weight
50
60
70
80
50
60
70
80

weight
50
60
70
50
60
70
80
85
80
50
60
70
75
80

weight
50
60
70
80
85
55
65
75
85
 Sheiko
Comp period (5 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 4 3 80
2 Bench press 55% 5 1 55 2
65% 4 1 65
75% 3 1 75
85% 2 4 85
3 Squat 55% 3 1 55
65% 3 1 65 3
75% 3 4 75
4 Chest muscles 65% 8 4
5 Good morning (standing) 75% 5 4
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 3
75% 2 3 75
2 Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 1 85 2
90% 1 2 90
3 Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 2 4 85
4 Lat Muscles 65% 8 4 3
5 Abs 75% 10 3 4
5

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

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

5 day (Friday) % reps sets weight

Squat 50% 3 1 50
60% 3 1 60 1 Squat
70% 3 1 70
80% 2 4 80
Bench press 50% 3 1 50
60% 3 1 60 3 Bench press
70% 3 1 70
80% 2 5 80
Chest muscles 65% 8 4
Dips 65% 6 4 3 Chest muscles
Good morning (standing) 80% 4 5 4 Good morning (sitting)
 week 4
% reps sets weight 1 day (Monday) % reps sets weight
55% 3 1 55 1 Squat 50% 3 1 50
65% 3 1 65 60% 3 1 60
75% 2 2 75 70% 3 1 70
85% 1 3 85 80% 2 4 80
50% 3 1 50 2 Bench press 50% 3 1 50
60% 3 1 60 60% 3 1 60
70% 3 1 70 70% 3 1 70
80% 3 4 80 80% 2 4 80
50% 3 1 50 3 Lat Muscles 70% 6 4
60% 3 1 60 4 Good morning (standing) 70% 6 3
70% 3 1 70
80% 2 3 80 3 day (Wednesday) % reps sets weight
70% 6 4 1 Bench press 55% 3 1 55
65% 8 3 65% 3 1 65
75% 2 1 75
% reps sets weight 80% 1 3 80
50% 3 1 50 2 Deadlift 50% 3 1 50
60% 3 1 60 60% 3 1 60
70% 3 1 70 70% 2 1 70
80% 2 4 80 75% 1 3 75
50% 3 1 50 3 Chest muscles 70% 6 3
60% 3 1 60
70% 3 1 70 5 day (Friday) % reps sets weight
80% 2 2 80 1 Squat 50% 3 1 50
85% 1 3 85 60% 3 1 60
80% 4 4 70% 3 1 70
65% 8 4 75% 2 3 75
2 Bench press 50% 3 1 50
% reps sets weight 60% 3 1 60
55% 4 1 55 70% 3 1 70
65% 3 1 65 75% 2 3 75
75% 2 1 75 4 Abs 65% 8 3
85% 1 3 85
50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
70% 6 4
75% 5 4
week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 3 75
2 Deadlift 50% 3 1 50
60% 3 2 60
70% 2 3 70
4 Good morning (standing) 70% 6 3

3 day (Wednesday) % reps sets weight

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

5-6-7 day
Competition