Enter your maxes here:

Squat 100
Bench 100
Deadlift 100

Sheiko Intermediate Medium Load

Download the spreadsheet in order to edit it.

Get the official Sheiko mobile app for more.

How to run the program: Which program to run?

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

edium Load

der to edit it.

pp for more.

rogram 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 2
week 1 1 day (Monday)
1 day (Monday) % reps sets weight 1
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 5 75 2
2 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 5 5 70 ###
3 Bench press 50% 6 1 50 5
60% 6 1 60
65% 6 4 65
4 Chest muscles 6 4 3
5 Good morning (standing) 5 5 4
6
3 day (Wednesday) % reps sets weight
1 Deadlift 50% 3 1 50 3 day (Wednesday)
60% 3 1 60 1
70% 3 1 70
75% 3 4 75
2 Incline Bench press (30 degrees) 50% 3 1 2
60% 3 1
70% 3 4
3 Deadlift from boxes 60% 3 1 60 3
70% 3 1 70
80% 3 4 80
4 Leg extension 8 5
5 Abs 8 3 5

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

1 Bench press 50% 7 1 50 1
55% 6 1 55
60% 5 1 60
65% 4 1 65
70% 3 2 70
75% 2 2 75
70% 3 2 70 2
65% 4 1 65
60% 6 1 60
55% 8 1 55
50% 10 1 50
2 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 5 75 ###
3 French press 8 5 3
4 Lat muscles 8 5 4
5 Good morning (sitting) 5 5 5

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week 2
1 day (Monday) % reps sets weight week 3
Squat 50% 5 1 50 1 day (Monday)
60% 4 1 60 1
70% 3 1 70
80% 2 4 80
Bench press 50% 5 1 50
60% 4 1 60 2
70% 3 1 70
80% 2 5 80
Squat 55% 3 1 55
65% 3 1 65 3
75% 3 4 75
Chest muscles 8 5
Push up (legs are on the bench, 10-20 kg on the back) 8 4 4
Good morning (standing) 5 5 5
6
3 day (Wednesday) % reps sets weight
Deadlift up to knees (pause = 1 sec) 50% 3 1 50 3 day (Wednesday)
60% 3 1 60 1
70% 3 4 70
Bench press 55% 5 1 55
65% 4 1 65 2
75% 3 4 75
Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 4 75
Leg press 6 4 3

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70 4
75% 3 1 75 5
80% 3 2 80
85% 2 3 85 5 day (Friday)
Bench press 50% 6 1 50 1
60% 5 1 60
70% 4 1 70
75% 3 1 75
80% 2 2 80 2
85% 1 2 85
75% 3 1 75
65% 5 1 65
55% 5 1 55 3
Lat muscles 8 4
Triceps 6 5
Good morning (sitting) 6 5 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
80% 3 4 80
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 3 5 80
Squat 50% 5 1 50 3
60% 5 1 60
70% 5 4 70
Chest muscles 10 5
Push up (legs are on the bench, 10-20 kg on the back) 8 4 4
Abs 10 3 5
6
3 day (Wednesday) % reps sets weight
Deficit deadlift 50% 3 1 50 3 day (Wednesday)
65% 2 2 65 1
70% 1 3 70
Bench press 50% 4 1 50
60% 3 1 60
70% 3 1 70
80% 3 2 80 2
85% 2 2 85
80% 3 2 80
Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 1 80 3
85% 2 2 85
90% 1 3 90
Delts 8 4 5
Abs 8 3 6

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

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

3 day (Wednesday) % reps sets weight

Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
Bench press 55% 4 1 55
65% 4 1 65
75% 4 4 75
Leg extension 8 5
Abs 10 3

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
Bench press 50% 6 1 50
60% 6 1 60
65% 6 4 65
Chest muscles 10 5
French press 6 4
Hyperextension 8 4
 Sheiko
Prep period 2 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Bench press 50% 5 1 50 1 Bench press
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 50 2 Squat
60% 5 2 60
70% 2,4,6,7,5,3 1 each (6) 70
3 Bench press 55% 3 1 55
65% 3 1 65 3 Bench press
75% 3 4 75
4 Chest muscles 8 4
5 Good morning (standing) 5 5
4 Chest muscles
5 Good morning (standing)
3 day (Wednesday) % reps sets weight
1 Deadlift up to knees 50% 3 1 50 3 day (Wednesday)
60% 3 1 60 1 Deficit deadlift
70% 3 1 70
80% 2 4 80
2 Bench press 50% 5 1 50 2 Bench press
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85 3 Deadlift
80% 2 2 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 2 2 80 4 Delts
90% 1 3 90 5 Lat muscles
4 Lat muscles 8 4 6 Abs
5 Abs 8 3
5 day (Friday)
5 day (Friday) % reps sets weight 1 Squat
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60 2 Bench press
70% 3 1 70
80% 3 4 80
3 Squat 50% 3 1 50 4 Triceps
60% 3 1 60 5 Leg press
70% 3 1 70
80% 2 4 80
4 Dip 5 5
5 French press 6 4
6 Hyperextension 8 4
 week 3
% reps sets weight 1 day (Monday) % reps sets
55% 5 1 55 1 Bench press 50% 5 1
65% 4 1 65 60% 4 1
75% 3 1 75 70% 3 1
85% 2 4 85 80% 2 4
50% 5 1 50 2 Squat 50% 5 1
60% 4 1 60 60% 5 1
70% 3 1 70 70% 3,7,4,6,2 1 each (5)
80% 2 4 80 3 Bench press 55% 4 1
50% 3 1 50 65% 4 1
60% 3 1 60 75% 4 3
70% 3 1 70 4 Chest muscles 8 4
80% 2 3 80 6 Hyperextension 8 4
8 4
5 4 3 day (Wednesday) % reps sets
1 Deadlift up to knees 50% 3 1
% reps sets weight 60% 3 1
50% 3 1 50 70% 3 1
60% 3 1 60 80% 2 4
70% 2 3 70 2 Bench press 50% 5 1
50% 4 1 50 60% 4 1
60% 4 1 60 70% 3 1
70% 4 1 70 80% 3 2
75% 4 4 75 85% 2 2
55% 3 1 55 90% 1 2
65% 3 1 65 80% 2 2
75% 3 1 75 3 Deadlift from boxes 60% 3 1
85% 2 3 85 70% 3 1
6 4 80% 3 1
8 4 90% 2 2
8 3 95% 1 2
4 French press 8 4
% reps sets weight 5 Abs 8 3
50% 5 1 50
60% 4 1 60 5 day (Friday) % reps sets
70% 3 1 70 1 Squat 50% 5 1
80% 3 2 80 60% 4 1
85% 2 3 85 70% 3 1
80% 3 2 80 80% 3 4
50% 4 1 50 2 Bench press 50% 5 1
60% 3 1 60 60% 4 1
70% 3 4 70 70% 3 1
8 4 80% 2 4
5 5 3 Delts 6 4
4 Good morning (sitting) 4 5
 week 4
weight 1 day (Monday) % reps sets weight
50 1 Squat 50% 5 1 50
60 60% 4 1 60
70 70% 3 1 70
80 80% 3 5 80
50 2 Bench press 50% 5 1 50
60 60% 4 1 60
70 70% 3 1 70
55 80% 2 4 80
65 3 Chest muscles 8 4
75 4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
weight 60% 4 1 60
50 70% 3 1 70
60 80% 2 2 80
70 85% 1 1 85
80 90% 1 2 90
50 80% 2 2 80
60 2 Deadlift 50% 3 1 50
70 60% 3 1 60
80 70% 3 1 70
85 80% 2 2 80
90 85% 1 1 85
80 90% 1 2 90
60 3 Triceps 6 4
70 4 Leg press 5 5
80 5 Abs 8 3
90
95 5 day (Friday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
weight 80% 3 1 80
50 85% 2 4 85
60 2 Bench press 55% 4 1 55
70 65% 4 1 65
80 75% 3 4 75
50 3 Chest muscles 8 4
60 4 Delts 6 5
70 5 Good morning (sitting) 4 5
80
 Sheiko
Comp period (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 3 1 50 1 Squat
60% 3 1 60
70% 3 1 70
75% 2 3 75
2 Bench press 50% 3 1 50 2 Bench press
60% 3 1 60
70% 3 1 70
75% 2 4 75
3 Abs 8 3 3 Squat

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50 4 Chest muscles
60% 3 1 60 5 Goodmorning
70% 3 1 70
80% 2 1 80 3 day (Wednesday)
90% 1 1 90 1 Deadlift up to knees
95% 1 1 95
100%-105% 1 1-2 100-105
2 Bench press 50% 3 1 50 2 Bench press
60% 3 1 60
70% 2 1 70
80% 2 1 80
90% 1 1 90
100%-105% 1 1-2 100-105 3 Deadlift

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 1 60 4 Abs
70% 3 1 70
75% 2 4 75 5 day (Friday)
2 Deadlift 50% 3 1 50 1 Squat
60% 3 1 60
70% 2 1 70
80% 1 1 80
90% 1 1 90
100%-105% 1 1-2 100-105
3 Chest muscles 6 4 3 Bench press
4 Good morning (standing) 8 4

4 Chest muscles
5 Hyperextension
 week 3
% reps sets weight 1 day (Monday) % reps sets
50% 3 1 50 1 Squat 50% 3 1
60% 3 1 60 60% 3 1
70% 3 1 70 70% 3 1
80% 2 4 80 80% 2 4
50% 3 1 50 2 Bench press 50% 3 1
60% 3 1 60 60% 3 1
70% 3 1 70 70% 3 1
80% 2 5 80 80% 2 2
55% 3 1 55 85% 1 2
65% 3 1 65 3 Chest muscles 6 3
75% 2 3 75 4 Abs 8 3
8 4
4 4 3 day (Wednesday) % reps sets
1 Bench press 50% 3 1
% reps sets weight 60% 3 1
50% 3 1 50 70% 3 1
60% 3 1 60 80% 2 4
70% 1 3 70 2 Deadlift 50% 3 1
50% 3 1 50 60% 3 2
60% 3 1 60 70% 3 2
70% 3 1 70 75% 2 5
80% 2 2 80 3 Good morning (standing, light weight) 4 4
85% 1 3 85
50% 3 1 50 5 day (Friday) % reps sets
60% 2 2 60 1 Squat 50% 3 1
70% 1 3 70 60% 3 1
80% 3 5 80 70% 2 1
8 3 75% 1 3
2 Bench press 50% 3 1
% reps sets weight 60% 3 1
50% 3 1 50 70% 3 1
60% 3 2 60 75% 2 3
70% 3 2 70 3 Abs 8 2
80% 3 6 80
85% 1 2 85
80% 2 2 80
50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
6 3
6 4
 week 4
weight 1 day (Monday) % reps sets weight
50 1 Bench press 50% 3 1 50
60 60% 3 1 60
70 70% 2 2 70
80 75% 1 3 75
50 2 Deadlift 50% 3 1 50
60 60% 3 1 60
70 70% 2 3 70
80 3 Abs 8 2
85
3 day (Wednesday) % reps sets weight
1 Squat 50% 3 1 50
60% 2 2 60
weight 70% 1 3 70
50 2 Bench press 50% 3 1 50
60 60% 3 1 60
70 70% 2 3 70
80
50 5-6-7 day
60 Competition
70
75

weight
50
60
70
75
50
60
70
75
Volume Calculations

#37v2 #31 #32v2

Zones % Monthly NL Monthly % Monthly NL Monthly % Monthly NL Monthly %
1 50-59 170 20.6% 125 18.8% 72 18.5%
2 60-69 221 26.8% 120 18.0% 80 20.5%
3 70-79 261 31.7% 205 30.8% 129 33.1%
4 80-89 169 20.5% 205 30.8% 99 25.4%
5 90+ 3 0.4% 11 1.7% 10 2.6%
NL 824 100.0% 666 100.0% 390 100.0%

Overall Summary

#37v2 Squat Bench Dead NL Avg Wt. Squat

1 62 129 39 230 65 66.5%
2 65 80 39 184 68 69.5%
3 74 109 26 209 68 66.9%
 4 67 108 26 201 69 70.6%
Total 268 426 130 824 67 68.4%

#31 Squat Bench Dead NL Avg Wt. Squat

1 79 84 30 193 69 67.8%
2 50 82 27 159 69 70.2%
3 69 88 32 189 69 67.5%
4 50 63 16 129 70 70.4%
Total 248 317 105 670 69 68.8%
#32v2 Squat Bench Dead NL Avg Wt. Squat
1 28 47 12 87 70 74.1%
2 68 52 34 154 70 71.3%
3 28 47 25 100 68 67.0%
4 10 25 12 47 62 60.0%
Total 134 171 83 388 69 70.1%
 Zones
1
2
3
4
5

These graphs show the type of loading

50
45
40
60
35
50
30
50-59
40
Lifts

25
60-69
Lifts
20 30
70-79
15 20
80-89
10 10
90+
5 0
0 Week 1 Week 2 W
Week 1 Week 2 Week 3 Week 4
Week
Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
61.9% 71.5% 50-59 10 13 15 13 51 50-59
66.9% 66.9% 60-69 9 11 13 11 44 60-69
67.4% 71.5% 70-79 43 21 26 12 102 70-79
66.6% 71.2% 80-89 0 20 20 31 71 80-89
65.4% 70.1% 90+ 0 0 0 0 0 90+
NL 62 65 74 67 268 NL
Avg. Int. 66.5% 69.5% 66.9% 70.6% 68.4% Avg. Int.

40 40

35 35

30 30

25 25
50-59

Lifts
20
Lifts

20
60-69
15 15
70-79
10 80-89 10
90+ 5
5
0 0
Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 We

Week Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
68.7% 72.0% 50-59 13 10 10 10 43 50-59
68.3% 68.3% 60-69 17 8 9 8 42 60-69
69.1% 73.8% 70-79 33 6 38 6 83 70-79
68.7% 70.3% 80-89 16 26 12 26 80 80-89
68.7% 71.3% 90+ 0 0 0 0 0 90+
NL 79 50 69 50 248 NL
Avg. Int. 67.8% 70.2% 67.5% 70.4% 68.8% Avg. Int.

35

30
30
25
25
20 50-59 20
Lifts

60-69
Lifts

15 15
70-79
10 10
80-89
5
5 90+
0
0 Week 1 Week 2 Week
Week 1 Week 2 Week 3 Week 4
Week
Week
 25
25
20 50-59 20

Lifts
60-69

Lifts
15 15
70-79
10 10
80-89
5
5 90+
0
0 Week 1 Week 2 Week
Week 1 Week 2 Week 3 Week 4
Week
Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
68.1% 70.0% 50-59 6 9 6 3 24 50-59
69.9% 68.8% 60-69 6 12 6 4 28 60-69
68.1% 67.2% 70-79 12 15 8 3 38 70-79
63.4% 62.5% 80-89 2 32 8 0 42 80-89
68.0% 67.6% 90+ 4 0 0 0 4 90+
NL 30 68 28 10 136 NL
Avg. Int. 74.1% 71.3% 67.0% 60.0% 70.1% Avg. Int.
 %
50-59
60-69
70-79
80-89
90+

#37v2
#31
#32v2

30

25
60
50 20
50-59
40 50-59 50-59
15
Lifts

60-69 60-69 60-69

Lifts

30
70-79 70-79 10 70-79
20
80-89 80-89 80-89
10
90+ 90+ 5 90+
0
Week 1 Week 2 Week 3 Week 4 0
eek 4 Week 1 Week 2 Week 3 Week 4
Week
Week

Deadlift
Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4
42 21 20 20 103 50-59 3 6 3 4
53 18 41 42 154 60-69 6 6 7 4
34 25 9 34 102 70-79 18 27 6 6
 0 16 39 12 67 80-89 12 0 7 12
0 0 0 0 0 90+ 0 0 3 0
129 80 109 108 426 NL 39 39 26 26
61.9% 66.9% 67.4% 66.6% 65.4% Avg. Int. 71.5% 66.9% 71.5% 71.2%

40 14
35 12
30
10
25
50-59 8 50-59
Lifts

20

Lifts
60-69 6 60-69
15 70-79 70-79
10 80-89 4 80-89
90+ 2 90+
5
0 0
Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
Week Week

Deadlift
Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4
18 16 19 14 67 50-59 3 6 3 3
15 14 16 12 57 60-69 6 6 6 3
21 38 21 18 98 70-79 6 9 6 3
30 14 30 17 91 80-89 12 6 11 5
0 0 2 2 4 90+ 3 0 2 2
84 82 88 63 317 NL 30 27 28 16
68.7% 68.3% 69.1% 68.7% 68.7% Avg. Int. 72.0% 68.3% 73.8% 70.3%

18
16
30 14
25 12
20 50-59 10 50-59
Lifts

60-69 60-69
Lifts

15 8
70-79 70-79
10 6
80-89 80-89
5 90+ 4
90+
0 2
Week 1 Week 2 Week 3 Week 4 0
Week Week 1 Week 2 Week 3 Week 4
 25 12
20 50-59 10 50-59

Lifts
Lifts 60-69 60-69
15 8
70-79 70-79
10 6
80-89 80-89
5 90+ 4
90+
0 2
Week 1 Week 2 Week 3 Week 4 0
Week Week 1 Week 2 Week 3 Week 4
Week

Deadlift
Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4
9 9 9 6 33 50-59 3 6 3 3
9 9 9 6 33 60-69 3 7 6 3
24 9 15 13 61 70-79 2 6 16 6
2 25 14 0 41 80-89 1 15 0 0
3 0 0 0 3 90+ 3 0 0 0
47 52 47 25 171 NL 12 34 25 12
68.1% 69.9% 68.1% 63.4% 68.0% Avg. Int. 70.0% 68.8% 67.2% 62.5%
 These graphs show the focus of the loading

0.6

0.5

0.4
% Total Lifts

50-59 0.3
60-69 Squat
70-79 0.2 Bench
80-89 Deadlift
90+ 0.1

0
Week 4 Week 1 Week 2 Week 3 Week 4
Week

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

16 Squat 27.0% 35.3% 35.4% 33.3% 32.5%
23 Bench 56.1% 43.5% 52.2% 53.7% 51.7%
57 Deadlift 17.0% 21.2% 12.4% 12.9% 15.8%
 31
3
130
70.1%

0.6

0.5

0.4
% Total Lifts

50-59 0.3
60-69 Squat
70-79 0.2 Bench
80-89 Deadlift
90+ 0.1

0
Week 4 Week 1 Week 2 Week 3 Week 4
Week

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

15 Squat 40.9% 31.4% 37.3% 38.8% 37.2%
21 Bench 43.5% 51.6% 47.6% 48.8% 47.6%
24 Deadlift 15.5% 17.0% 15.1% 12.4% 15.2%
34
7
101
71.3%

0.6

0.5

0.4
% Total Lifts

50-59 0.3
60-69 Squat
70-79 0.2 Bench
80-89 Deadlift
90+ 0.1

0
Week 4 Week 1 Week 2 Week 3 Week 4
Week
 0.4

% Total Lifts
50-59 0.3
60-69 Squat
70-79 0.2 Bench
80-89 Deadlift
90+ 0.1

0
Week 4 Week 1 Week 2 Week 3 Week 4
Week

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

15 Squat 33.7% 44.2% 28.0% 21.3% 34.9%
19 Bench 52.8% 33.8% 47.0% 53.2% 43.8%
30 Deadlift 13.5% 22.1% 25.0% 25.5% 21.3%
16
3
83
67.6%