Sheiko

Prep period 1

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
75% 3 5 68
2 Squat 50% 5 1 65
60% 5 1 78
70% 5 5 91
3 Bench press 50% 6 1 45
60% 6 1 54
65% 6 4 59
4 Chest muscles 6 4
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 63
60% 3 1 75
70% 3 1 88
75% 3 4 94
2 Incline Bench press (30 degrees) 50% 3 1
60% 3 1
70% 3 4
3 Deadlift from boxes 60% 3 1 75
70% 3 1 88
80% 3 4 100
4 Leg extension 8 5
5 Abs 8 3

4 day (Friday) % reps sets weight

1 Bench press 50% 7 1 45
55% 6 1 50
60% 5 1 54
65% 4 1 59
70% 3 2 63
75% 2 2 68
70% 3 2 63
65% 4 1 59
60% 6 1 54
55% 8 1 50
50% 10 1 45
2 Squat 50% 5 1 65
60% 4 1 78
70% 3 1 91
75% 3 5 98
3 French press 8 5
4 Lat muscles 8 5
5 Good morning (sitting) 5 5

week 2 % reps sets weight

1 Squat 50% 5 1 65
60% 4 1 78
70% 3 1 91
80% 2 4 104
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 2 5 72
5 Squat 55% 3 1 72
65% 3 1 85
75% 3 4 98
3 Chest muscles 8 5
4 Push up (legs are on the bench, 10-20 kg on the back 8 4
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees (pause = 1 sec) 50% 3 1 63
60% 3 1 75
70% 3 4 88
2 Bench press 55% 5 1 50
65% 4 1 59
75% 3 4 68
3 Deadlift 50% 3 1 63
60% 3 1 75
70% 3 1 88
75% 3 4 94
5 Leg press 6 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 65
60% 4 1 78
70% 3 1 91
75% 3 1 98
80% 3 2 104
85% 2 3 111
2 Bench press 50% 6 1 45
60% 5 1 54
70% 4 1 63
75% 3 1 68
80% 2 2 72
85% 1 2 77
75% 3 1 68
65% 5 1 59
55% 5 1 50
3 Lat muscles 8 4
4 Triceps 6 5
5 Good morning (sitting) 6 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 65
60% 4 1 78
70% 3 1 91
80% 3 4 104
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 3 5 72
3 Squat 50% 5 1 65
60% 5 1 78
70% 5 4 91
4 Chest muscles 10 5
5 Push up (legs are on the bench, 10-20 kg on the back 8 4
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 63
65% 2 2 81
70% 1 3 88
2 Bench press 50% 4 1 45
60% 3 1 54
70% 3 1 63
80% 3 2 72
85% 2 2 77
80% 3 2 72
3 Deadlift from boxes 60% 3 1 75
70% 3 1 88
80% 3 1 100
85% 2 2 106
90% 1 3 113
4 Delts 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 2 4 72
2 Squat 50% 5 1 65
60% 4 1 78
70% 3 1 91
80% 2 4 104
3 Bench press 50% 6 1 45
60% 6 1 54
65% 6 4 59
4 Chest muscles 8 4
5 Hyperextension 8 4

week 4
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 72
65% 4 1 85
75% 3 1 98
85% 2 4 111
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
75% 3 4 68
3 Squat 50% 3 1 65
60% 3 1 78
70% 3 2 91
80% 2 4 104
4 Lat muscles 6 5
5 Dip 4 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 3 2 72
85% 2 3 77
2 Deadlift 50% 4 1 63
60% 4 1 75
70% 3 2 88
80% 3 2 100
85% 2 3 106
3 Bench press 55% 4 1 50
65% 4 1 59
75% 4 4 68
5 Leg extension 8 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 65
60% 4 1 78
70% 3 1 91
80% 3 5 104
2 Bench press 50% 6 1 45
60% 6 1 54
65% 6 4 59
3 Chest muscles 10 5
4 French press 6 4
5 Hyperextension 8 4