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Kizen Sheiko 3 Day - Cycle 1

This document provides an overview and workout plan for the Sheiko Intermediate Express program. It includes starting max lifts, personal information, and details on 5 weeks of training with multiple exercises each day focusing on squats, bench press, deadlifts, and accessories.

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orca
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3K views52 pages

Kizen Sheiko 3 Day - Cycle 1

This document provides an overview and workout plan for the Sheiko Intermediate Express program. It includes starting max lifts, personal information, and details on 5 weeks of training with multiple exercises each day focusing on squats, bench press, deadlifts, and accessories.

Uploaded by

orca
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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STARTING VALUES

enter 1RMs in pounds or kilograms

WEIGHT x REPS RPE MAX/E1RM

SQ SQUAT 135 x1 10 #REF!

BN BENCH PRESS 100 x1 10 135.0

DL DEADLIFT 170 x1 10 170.0

WEIGHT UNITS kg

FIRST NAME: FIRST


LAST NAME: LAST
AGE: 22
HEIGHT: cm 182 cm
WEIGHT: kg 82.5
START DATE: 9/13/2018

Tricep movement:Triceps 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: 22
HEIGHT 182 cm
WEIGHT 82,5 kg

WEEK 01 10 ruj - 16 ruj

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 17 ruj - 23 ruj

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 24 ruj - 30 ruj

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

D3
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 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 1 lis - 7 lis

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 8 lis - 14 lis

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 15 lis - 21 lis

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 22 lis - 28 lis


D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 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 29 lis - 4 stu

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 5 stu - 11 stu

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

D2
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 ###
99
105 103 SQUAT
98
85 89

65 150
100
50
0
1 2 3 4 5 6

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

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


VOL INT
deadl i f

INTENSITY LOAD RPE NOTES

50% #REF!
60% #REF!
70% #REF!
75% #REF!
50% 67.5
60% 80
70% 95
75% 102.5

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

50% #REF!
60% #REF!
70% #REF!
50% 67.5
60% 80
70% 95
80% 107.5

INTENSITY LOAD RPE NOTES

50% #REF!
60% #REF!
70% #REF!
80% #REF!
55% 75
65% 87.5
75% 102.5
85% 115

60% 102.5
70% 120
80% 135
85% 145
50% #REF!
60% #REF!
70% #REF!
60% 80
70% 95
80% 107.5
85% 115
90% 122.5

INTENSITY LOAD RPE NOTES


50% #REF!
60% #REF!
65% #REF!
50% 67.5
60% 80
65% 87.5

50% 85
60% 102.5
70% 120
75% 127.5
50% #REF!
60% #REF!
70% #REF!
80% #REF!
50% 67.5
60% 80
70% 95
80% 107.5
85% 115

INTENSITY LOAD RPE NOTES


50% #REF!
60% #REF!
70% #REF!
50% 67.5
60% 80
70% 95
75% 102.5

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

50% #REF!
60% #REF!
70% #REF!
80% #REF!
85% #REF!
50% 67.5
60% 80
70% 95

INTENSITY LOAD RPE NOTES


50% #REF!
60% #REF!
70% #REF!
75% #REF!
50% 67.5
60% 80
70% 95
80% 107.5

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

50% #REF!
60% #REF!
70% #REF!
50% 67.5
60% 80
70% 95
INTENSITY LOAD RPE NOTES
50% #REF!
60% #REF!
70% #REF!
80% #REF!
85% #REF!
60% 80
70% 95
80% 107.5
90% 122.5
95% 127.5

50% 85
60% 102.5
65% 110

50% #REF!
60% #REF!
70% #REF!
80% #REF!
55% 75
65% 87.5
75% 102.5
85% 115
INTENSITY LOAD RPE NOTES
50% #REF!
60% #REF!
70% #REF!
80% #REF!
50% 67.5
60% 80
70% 95
75% 102.5

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

50% #REF!
60% #REF!
70% #REF!
80% #REF!
50% 67.5
60% 80
65% 87.5

INTENSITY LOAD RPE NOTES


55% #REF!
65% #REF!
75% #REF!
85% #REF!
50% 67.5
60% 80
70% 95
80% 107.5
85% 115

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

50% #REF!
60% #REF!
70% #REF!
75% #REF!
50% 67.5
60% 80
70% 95
75% 102.5

INTENSITY LOAD RPE NOTES


50% 67.5
60% 80
70% 95
75% 102.5
RPE 6
RPE 4
50% #REF!
60% #REF!
70% #REF!
80% #REF!
85% #REF!
90% #REF!
95% #REF!
100% #REF!
50% 67.5
60% 80
70% 95
80% 107.5
85% 115
90% 122.5
95% 127.5
100% 135

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

135 170###
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

deadl i f bench s quat

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