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

*full details
Enter your maxes here:
Squat 145
Bench 140
Deadlift 190

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 \/

 --> Copy *full details here* - Thanks, Lift Vault

edium Load

der to edit it.

p 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 70
60% 4 1 84
70% 3 1 98
75% 3 5 105 2
2 Squat 50% 5 1 73 ###
60% 5 1 87 ###
70% 5 5 102 ###
3 Bench press 50% 6 1 70 5
60% 6 1 84
65% 6 4 91
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 95 3 day (Wednesday)
60% 3 1 114 1
70% 3 1 133
75% 3 4 143
2 Incline Bench press (30 degrees) 50% 3 1 2
60% 3 1
70% 3 4
3 Deadlift from boxes 60% 3 1 114 3
70% 3 1 133
80% 3 4 152
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 70 1
55% 6 1 77
60% 5 1 84
65% 4 1 91
70% 3 2 98
75% 2 2 105
70% 3 2 98 2
65% 4 1 91
60% 6 1 84
55% 8 1 77
50% 10 1 70
2 Squat 50% 5 1 73 ###
60% 4 1 87 ###
70% 3 1 102 ###
75% 3 5 109 ###
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 73 1 day (Monday)
60% 4 1 87 1
70% 3 1 102
80% 2 4 116
Bench press 50% 5 1 70
60% 4 1 84 2
70% 3 1 98
80% 2 5 112
Squat 55% 3 1 80
65% 3 1 94 3
75% 3 4 109
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 95 3 day (Wednesday)
60% 3 1 114 1
70% 3 4 133
Bench press 55% 5 1 77
65% 4 1 91 2
75% 3 4 105
Deadlift 50% 3 1 95
60% 3 1 114
70% 3 1 133
75% 3 4 143
Leg press 6 4 3

5 day (Friday) % reps sets weight

Squat 50% 5 1 73
60% 4 1 87
70% 3 1 102 4
75% 3 1 109 5
80% 3 2 116
85% 2 3 123 5 day (Friday)
Bench press 50% 6 1 70 1
60% 5 1 84
70% 4 1 98
75% 3 1 105
80% 2 2 112 2
85% 1 2 119
75% 3 1 105
65% 5 1 91
55% 5 1 77 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 73 1
60% 4 1 87
70% 3 1 102
80% 3 4 116
Bench press 50% 5 1 70 2
60% 4 1 84
70% 3 1 98
80% 3 5 112
Squat 50% 5 1 73 3
60% 5 1 87
70% 5 4 102
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 95 3 day (Wednesday)
65% 2 2 124 1
70% 1 3 133
Bench press 50% 4 1 70
60% 3 1 84
70% 3 1 98
80% 3 2 112 2
85% 2 2 119
80% 3 2 112
Deadlift from boxes 60% 3 1 114
70% 3 1 133
80% 3 1 152 3
85% 2 2 162
90% 1 3 171
Delts 8 4 5
Abs 8 3 6

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

Bench press 50% 5 1 70 1
60% 4 1 84
70% 3 1 98
80% 2 4 112
Squat 50% 5 1 73 2
60% 4 1 87
70% 3 1 102
80% 2 4 116 3
Bench press 50% 6 1 70 4
60% 6 1 84 5
65% 6 4 91
Chest muscles 8 4
Hyperextension 8 4
week 4
1 day (Monday) % reps sets weight
Squat 55% 5 1 80
65% 4 1 94
75% 3 1 109
85% 2 4 123
Bench press 50% 5 1 70
60% 4 1 84
70% 3 1 98
75% 3 4 105
Squat 50% 3 1 73
60% 3 1 87
70% 3 2 102
80% 2 4 116
Lat muscles 6 5
Dip 4 5
Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

Bench press 50% 5 1 70
60% 4 1 84
70% 3 1 98
80% 3 2 112
85% 2 3 119
Deadlift 50% 4 1 95
60% 4 1 114
70% 3 2 133
80% 3 2 152
85% 2 3 162
Bench press 55% 4 1 77
65% 4 1 91
75% 4 4 105
Leg extension 8 5
Abs 10 3

5 day (Friday) % reps sets weight

Squat 50% 5 1 73
60% 4 1 87
70% 3 1 102
80% 3 5 116
Bench press 50% 6 1 70
60% 6 1 84
65% 6 4 91
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 70 1
60% 4 1 84
70% 3 1 98
80% 2 4 112
2 Squat 50% 5 1 73 2
60% 5 2 87
70% 2,4,6,7,5,3 1 each (6) 102
3 Bench press 55% 3 1 77
65% 3 1 91 3
75% 3 4 105
4 Chest muscles 8 4
5 Good morning (standing) 5 5
4
5
3 day (Wednesday) % reps sets weight
1 Deadlift up to knees 50% 3 1 95 3 day (Wednesday)
60% 3 1 114 1
70% 3 1 133
80% 2 4 152
2 Bench press 50% 5 1 70 2
60% 4 1 84
70% 3 1 98
80% 2 2 112
85% 1 2 119 3
80% 2 2 112
3 Deadlift from boxes 60% 3 1 114
70% 3 1 133
80% 2 2 152 4
90% 1 3 171 5
4 Lat muscles 8 4 6
5 Abs 8 3
5 day (Friday)
5 day (Friday) % reps sets weight 1
1 Squat 55% 5 1 80
65% 4 1 94
75% 3 1 109
85% 2 4 123
2 Bench press 50% 5 1 70
60% 4 1 84 2
70% 3 1 98
80% 3 4 112
3 Squat 50% 3 1 73 4
60% 3 1 87 5
70% 3 1 102
80% 2 4 116
4 Dip 5 5
5 French press 6 4
6 Hyperextension 8 4
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Bench press 55% 5 1 77 1 Bench press
65% 4 1 91
75% 3 1 105
85% 2 4 119
Squat 50% 5 1 73 2 Squat
60% 4 1 87
70% 3 1 102
80% 2 4 116 3 Bench press
Bench press 50% 3 1 70
60% 3 1 84
70% 3 1 98 4 Chest muscles
80% 2 3 112 6 Hyperextension
Chest muscles 8 4
Good morning (standing) 5 4 3 day (Wednesday)
1 Deadlift up to knees
3 day (Wednesday) % reps sets weight
Deficit deadlift 50% 3 1 95
60% 3 1 114
70% 2 3 133 2 Bench press
Bench press 50% 4 1 70
60% 4 1 84
70% 4 1 98
75% 4 4 105
Deadlift 55% 3 1 105
65% 3 1 124
75% 3 1 143 3 Deadlift from boxes
85% 2 3 162
Delts 6 4
Lat muscles 8 4
Abs 8 3
4 French press
5 day (Friday) % reps sets weight 5 Abs
Squat 50% 5 1 73
60% 4 1 87 5 day (Friday)
70% 3 1 102 1 Squat
80% 3 2 116
85% 2 3 123
80% 3 2 116
Bench press 50% 4 1 70 2 Bench press
60% 3 1 84
70% 3 4 98
Triceps 8 4
Leg press 5 5 3 Delts
4 Good morning (sitting)
 week 4
% reps sets weight 1 day (Monday) % reps
50% 5 1 70 1 Squat 50% 5
60% 4 1 84 60% 4
70% 3 1 98 70% 3
80% 2 4 112 80% 3
50% 5 1 73 2 Bench press 50% 5
60% 5 1 87 60% 4
70% 3,7,4,6,2 1 each (5) 102 70% 3
55% 4 1 77 80% 2
65% 4 1 91 3 Chest muscles 8
75% 4 3 105 4 Hyperextension 8
8 4
8 4 3 day (Wednesday) % reps
1 Bench press 50% 5
% reps sets weight 60% 4
50% 3 1 95 70% 3
60% 3 1 114 80% 2
70% 3 1 133 85% 1
80% 2 4 152 90% 1
50% 5 1 70 80% 2
60% 4 1 84 2 Deadlift 50% 3
70% 3 1 98 60% 3
80% 3 2 112 70% 3
85% 2 2 119 80% 2
90% 1 2 126 85% 1
80% 2 2 112 90% 1
60% 3 1 114 3 Triceps 6
70% 3 1 133 4 Leg press 5
80% 3 1 152 5 Abs 8
90% 2 2 171
95% 1 2 181 5 day (Friday) % reps
8 4 1 Squat 50% 5
8 3 60% 4
70% 3
% reps sets weight 80% 3
50% 5 1 73 85% 2
60% 4 1 87 2 Bench press 55% 4
70% 3 1 102 65% 4
80% 3 4 116 75% 3
50% 5 1 70 3 Chest muscles 8
60% 4 1 84 4 Delts 6
70% 3 1 98 5 Good morning (sitting) 4
80% 2 4 112
6 4
4 5
sets weight
1 73
1 87
1 102
5 116
1 70
1 84
1 98
4 112
4
4

sets weight
1 70
1 84
1 98
2 112
1 119
2 126
2 112
1 95
1 114
1 133
2 152
1 162
2 171
4
5
3

sets weight
1 73
1 87
1 102
1 116
4 123
1 77
1 91
4 105
4
5
5
 Sheiko
Comp period (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 3 1 73 1
60% 3 1 87
70% 3 1 102
75% 2 3 109
2 Bench press 50% 3 1 70 2
60% 3 1 84
70% 3 1 98
75% 2 4 105
3 Abs 8 3 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 73 4
60% 3 1 87 5
70% 3 1 102
80% 2 1 116 3 day (Wednesday)
90% 1 1 131 1
95% 1 1 138
100%-105% 1 1-2 145-152.25
2 Bench press 50% 3 1 70 2
60% 3 1 84
70% 2 1 98
80% 2 1 112
90% 1 1 126
100%-105% 1 1-2 140-147 3

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 70
60% 3 1 84 4
70% 3 1 98
75% 2 4 105 5 day (Friday)
2 Deadlift 50% 3 1 95 1
60% 3 1 114
70% 2 1 133
80% 1 1 152
90% 1 1 171
100%-105% 1 1-2 190-199.5
3 Chest muscles 6 4 3
4 Good morning (standing) 8 4

4
5
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 3 1 73 1 Squat
60% 3 1 87
70% 3 1 102
80% 2 4 116
Bench press 50% 3 1 70 2 Bench press
60% 3 1 84
70% 3 1 98
80% 2 5 112
Squat 55% 3 1 80
65% 3 1 94 3 Chest muscles
75% 2 3 109 4 Abs
Chest muscles 8 4
Goodmorning 4 4 3 day (Wednesday)
1 Bench press
3 day (Wednesday) % reps sets weight
Deadlift up to knees 50% 3 1 95
60% 3 1 114
70% 1 3 133 2 Deadlift
Bench press 50% 3 1 70
60% 3 1 84
70% 3 1 98
80% 2 2 112 3 Good morning (standing, light weight)
85% 1 3 119
Deadlift 50% 3 1 95 5 day (Friday)
60% 2 2 114 1 Squat
70% 1 3 133
80% 3 5 152
Abs 8 3
2 Bench press
5 day (Friday) % reps sets weight
Squat 50% 3 1 73
60% 3 2 87
70% 3 2 102 3 Abs
80% 3 6 116
85% 1 2 123
80% 2 2 116
Bench press 50% 3 1 70
60% 3 1 84
70% 3 1 98
80% 2 4 112
Chest muscles 6 3
Hyperextension 6 4
 week 4
% reps sets weight 1 day (Monday) % reps sets weight
50% 3 1 73 1 Bench press 50% 3 1 70
60% 3 1 87 60% 3 1 84
70% 3 1 102 70% 2 2 98
80% 2 4 116 75% 1 3 105
50% 3 1 70 2 Deadlift 50% 3 1 95
60% 3 1 84 60% 3 1 114
70% 3 1 98 70% 2 3 133
80% 2 2 112 3 Abs 8 2
85% 1 2 119
6 3 3 day (Wednesday) % reps sets weight
8 3 1 Squat 50% 3 1 73
60% 2 2 87
% reps sets weight 70% 1 3 102
50% 3 1 70 2 Bench press 50% 3 1 70
60% 3 1 84 60% 3 1 84
70% 3 1 98 70% 2 3 98
80% 2 4 112
50% 3 1 95 5-6-7 day
60% 3 2 114 Competition
70% 3 2 133
75% 2 5 143
standing, light weight) 4 4

% reps sets weight

50% 3 1 73
60% 3 1 87
70% 2 1 102
75% 1 3 109
50% 3 1 70
60% 3 1 84
70% 3 1 98
75% 2 3 105
8 2
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 98 66.5%
2 65 80 39 184 103 69.5%
3 74 109 26 209 100 66.9%
 4 67 108 26 201 102 70.6%
Total 268 426 130 824 101 68.4%

#31 Squat Bench Dead NL Avg Wt. Squat

1 79 84 30 193 103 67.8%
2 50 82 27 159 103 70.2%
3 69 88 32 189 105 67.5%
4 50 63 16 129 103 70.4%
Total 248 317 105 670 104 68.8%
#32v2 Squat Bench Dead NL Avg Wt. Squat
1 28 47 12 87 104 74.1%
2 68 52 34 154 108 71.3%
3 28 47 25 100 104 67.0%
4 10 25 12 47 96 60.0%
Total 134 171 83 388 105 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
20
Lifts

30
70-79
15
80-89
20
10
90+
5 10
0
Week 1 Week 2 Week 3 Week 4 0
Week 1 Week 2
Week
Wee

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

Week We

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

15 60-69
Lifts

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

Lifts
15 60-69

Lifts
70-79 15
10 80-89 10
5 90+
5
0
Week 1 Week 2 Week 3 Week 4 0
Week 1 Week 2 We
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 50-59 50-59
40 15
Lifts

60-69 60-69 60-69

Lifts

30
70-79 70-79 70-79
10
80-89 80-89 80-89
20
90+ 90+ 5 90+
10
0
Week 4 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
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
5 90+ 90+
2
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
50-59 10 50-59
20
Lifts

60-69 60-69
8
Lifts

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

Week
 25 12
50-59 10 50-59
20

Lifts
60-69 60-69
8
Lifts

15 70-79
6 70-79
10 80-89 80-89
90+ 4
90+
5 2
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
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
3 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%