Enter your maxes here:

Squat 100
Bench 100
Deadlift 100

Sheiko Intermediate Large 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 \/

Large Load

er 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 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Bench press 50% 5 1 50 1
60% 4 2 60
70% 3 2 70
75% 3 5 75
2 Squat 50% 5 1 50 ### 2
60% 5 2 60 ###
70% 5 5 70 ###
4 Bench press 50% 6 1 50
60% 6 2 60 3
65% 6 4 65 4
3 Dumbbell fly 10 5 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight 6

1 Deadlift 50% 5 1 50
60% 5 2 60 3 day (Wednesday)
70% 4 2 70 1
75% 3 4 75
2 Incline Bench press 4 6
3 Dip 5 5 2
4 Deadlift from boxes 50% 5 1 50
60% 5 2 60
70% 4 2 70 3
80% 3 4 80 4
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight 5

1 Bench press 50% 7 1 50
55% 6 1 55 5 day (Friday)
60% 5 1 60 1
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 Dumbbell fly 10 5
3 Squat 50% 5 1 50 ###
60% 4 2 60 ###
70% 3 2 70 ###
75% 3 5 75 ### 3
4 French press 10 5 4
5 Good morning (sitting) 5 5 5

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week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1 Squat
60% 4 2 60
70% 3 2 70
80% 2 5 80
Bench press 50% 5 1 50 2 Bench press
60% 4 1 60
70% 3 2 70
80% 2 6 80
Dumbbell fly 10 5 3 Dumbbell fly
Push up 10 5 4 Push up
Squat 55% 3 1 55 5 Squat
65% 3 1 65
75% 3 4 75
Good morning (standing) 5 5 6 Abs

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

Deadlift up to knees 50% 4 1 50 1 Deadlift up to knees
60% 4 2 60
70% 4 4 70
Bench press 50% 5 1 50
60% 5 2 60 2 Bench press
70% 4 5 70
Dumbbell fly 10 5
Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 3 5 75
Lunge 5 5

5 day (Friday) % reps sets weight

Squat 50% 4 1 50
60% 4 1 60 3 Dumbbell fly
70% 3 2 70 4 Deadlift from boxes
75% 3 6 75
Bench press 50% 6 1 50
60% 5 1 60 5 Lunge
70% 4 2 70 6 Abs
75% 3 2 75
80% 2 2 80 5 day (Friday)
75% 4 1 75 1 Bench press
70% 5 1 70
60% 6 1 60
50% 7 1 50
Dumbbell fly 10 5 2 Squat
Triceps 10 5
Squat 55% 3 1 55
65% 3 1 65
75% 2 4 75 3 Bench press
Good morning (sitting) 6 5

4 Dumbbell fly
5 Good morning (standing)
 week 4
% reps sets weight 1 day (Monday) % reps sets
50% 5 1 50 1 Squat 50% 5 1
60% 4 2 60 60% 4 1
70% 3 2 70 70% 3 2
80% 3 5 80 80% 3 2
50% 5 1 50 85% 2 3
60% 4 1 60 2 Bench press 50% 5 1
70% 3 2 70 60% 4 1
80% 3 5 80 70% 3 2
10 5 80% 3 5
10 5 3 Dumbbell fly 10 5
50% 5 1 50 4 Dip 8 5
60% 5 1 60 5 Squat 50% 5 1
70% 5 5 70 60% 4 1
10 3 70% 3 2
80% 2 4
% reps sets weight 6 Good morning (standing) 5 5
50% 4 1 50
60% 4 1 60 3 day (Wednesday) % reps sets
70% 4 2 70 1 Bench press 50% 5 1
75% 4 4 75 60% 4 1
50% 6 1 50 70% 3 2
60% 5 1 60 80% 3 2
70% 4 2 70 85% 2 3
75% 3 2 75 2 Deadlift 50% 4 1
80% 2 2 80 60% 4 1
75% 3 2 75 70% 3 2
70% 4 1 70 80% 3 2
65% 5 1 65 85% 2 3
60% 6 1 60 3 Bench press 55% 5 1
55% 7 1 55 65% 5 1
50% 8 1 50 75% 4 4
10 5 4 Dumbbell fly 10 5
60% 5 1 60 5 Lunge 5 5
70% 5 2 70
80% 4 4 80 5 day (Friday) % reps sets
5 5 1 Squat 50% 5 1
10 3 60% 4 1
70% 3 2
% reps sets weight 80% 3 6
50% 5 1 50 2 Bench press 50% 5 1
60% 4 1 60 60% 5 1
70% 3 2 70 70% 5 5
80% 2 5 80 3 Dumbbell fly 10 5
50% 5 1 50 4 Dip 8 5
60% 5 1 60 5 Good morning (sitting) 5 5
70% 5 2 70 6 Abs 10 3
75% 4 5 75
50% 6 1 50
60% 6 2 60
65% 6 4 65
10 5
5 5
weight
50
60
70
80
85
50
60
70
80

50
60
70
80

weight
50
60
70
80
85
50
60
70
80
85
55
65
75

weight
50
60
70
80
50
60
70
 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 Squat
60% 4 1 60
70% 3 1 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60 2 Bench press
70% 3 2 70
80% 3 5 80
3 Bench press (narrow grip) 50% 3 1 50
60% 3 1 60 3 Dumbbell fly
70% 3 4 70 4 Push up
4 Dumbbell fly 10 5 5 Squat
5 Squat 55% 5 1 55
65% 4 1 65
75% 3 5 75
6 Good morning (standing) 5 5 6 Good morning (standing)

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

1 Deadlift 50% 4 1 50 1 Deadlift up to knees
60% 4 2 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50 2 Bench press
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85
80% 3 1 80
70% 5 1 70
60% 7 1 60
50% 9 1 50 3 Dumbbell fly
3 Dumbbell fly 4 6 4 Deadlift
4 Deadlift from boxes 60% 5 1 60
70% 4 2 70
80% 3 3 80
90% 2 4 90 5 Lunge
5 Lunge 5 5
6 Abs 10 3 5 day (Friday)
1 Squat
5 day (Friday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
 60% 4 1 60 2 Bench press
70% 3 1 70
80% 2 5 80
3 Dip 6 5 3 Dip
4 Squat 50% 5 1 50 4 Leg Press
60% 5 2 60 5 Good morning (sitting)
70% 4 4 70
5 French press 10 5
6 Good morning (sitting) 5 5
 week 3
% reps sets weight 1 day (Monday) % reps sets
50% 5 1 50 1 Squat 50% 5 1
60% 4 2 60 60% 4 2
70% 3 2 70 70% 3 2
80% 2 2 80 80% 3 5
90% 1 3 90 2 Bench press 50% 5 1
50% 5 1 50 60% 4 1
60% 4 1 60 70% 3 1
70% 3 1 70 80% 3 2
80% 3 5 80 85% 2 3
10 5 80% 3 2
10 5 3 Squat 50% 6 1
50% 5 1 50 60% 6 1
60% 4 1 60 65% 6 4
70% 3 2 70 4 Dumbbell fly 10 5
80% 2 4 80 5 Good morning (standing) 5 5
5 5

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

50% 4 1 50 1 Deadlift 50% 4 1
60% 4 2 60 60% 4 1
70% 3 2 70 70% 3 2
75% 3 4 75 80% 3 3
55% 5 1 55 85% 2 3
65% 4 1 65 2 Bench press 50% 5 1
75% 3 1 75 60% 4 1
80% 2 2 80 70% 3 1
85% 1 2 85 80% 2 5
75% 3 1 75 3 Dumbbell fly 10 5
65% 5 1 65 4 Deadlift from boxes 65% 5 1
55% 7 1 55 75% 5 2
10 5 85% 4 4
50% 4 1 50 5 Lunge 5 5
60% 4 1 60 6 Abs 10 3
70% 3 2 70
80% 3 5 80 5 day (Friday) % reps sets
5 5 1 Bench press 50% 5 1
60% 4 1
% reps sets weight 70% 3 1
50% 5 1 50 80% 3 4
60% 5 1 60 2 Squat 50% 5 1
70% 3 1 70 60% 4 1
70% 5 1 70 70% 3 2
70% 7 1 70 80% 3 2
70% 6 1 70 85% 2 3
70% 4 1 70 80% 3 3
55% 4 1 55 3 Bench press 50% 6 1
65% 4 1 65 60% 6 1
75% 3 5 75 70% 6 4
8 5 4 Dumbbell fly 10 5
6 5 5 Good morning (sitting) 5 5
6 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 2 70
80 80% 3 2 80
50 85% 2 2 85
60 90% 1 2 90
70 2 Bench press 50% 5 1 50
80 60% 4 1 60
85 70% 3 1 70
80 80% 2 5 80
50 3 Dumbbell fly 10 5
60 4 Dip 8 5
65 5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5
weight
50 3 day (Wednesday) % reps sets weight
60 1 Bench press 55% 5 1 55
70 65% 4 1 65
80 75% 3 1 75
85 85% 2 4 85
50 2 Deadlift 50% 4 1 50
60 60% 4 1 60
70 70% 3 2 70
80 80% 3 2 80
85% 2 3 85
65 3 Bench press 50% 3 1 50
75 60% 3 1 60
85 70% 3 1 70
80% 2 3 80
4 Dumbbell fly 10 5
5 Lunge 5 5
weight
50 5 day (Friday) % reps sets weight
60 1 Squat 50% 5 1 50
70 60% 4 1 60
80 70% 3 2 70
50 80% 3 6 80
60 2 Bench press 55% 4 1 55
70 65% 4 1 65
80 75% 4 4 75
85 3 Dumbbell fly 10 5
80 4 Dip 8 5
50 5 Good morning (sitting) 5 5
60 6 Abs 10 3
70
 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
60% 3 1 60
70% 3 2 70
75% 2 3 75
2 Bench press 50% 3 1 50 2
60% 3 1 60
70% 3 2 70
75% 2 3 75
3 Abs 10 3 3
4
3 day (Wednesday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 2 60
70% 2 2 70 3 day (Wednesday)
80% 2 1 80 1
90% 1 1 90
100%-105% 1 2-3 100-105
2 Bench press 50% 3 1 50
60% 3 1 60 2
70% 2 2 70
80% 2 1 80
90% 1 1 90
100%-105% 1 2-3 100-105
3 Deadlift 50% 3 1 50 3
60% 2 1 60 4
70% 2 2 70
80% 1 1 80
90% 1 1 90
100%-105% 1 2-3 100-105 5

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

1 Squat 50% 3 1 50 1
60% 3 2 60
70% 3 2 70
75% 2 4 75
2 Bench press 55% 3 1 55 2
65% 3 2 65
75% 3 6 75
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5 3
5 Abs 10 3

4
5
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 3 1 50 1 Squat
60% 3 2 60
70% 3 2 70
80% 2 4 80
Bench press 50% 3 1 50 2 Bench press
60% 3 1 60
70% 3 2 70
80% 3 5 80
Dumbbell fly 8 4
Squat 55% 3 1 55 3 Dumbbell fly
65% 3 2 65 4 Abs
75% 3 4 75
3 day (Wednesday)
3 day (Wednesday) % reps sets weight 1 Bench press
Deadlift up to knees 50% 3 1 50
60% 2 2 60
65% 2 2 65
70% 1 3 70 2 Dumbbell fly
Bench press 50% 3 1 50 3 Deadlift
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85 4 Good morning (standing)
Dumbbell fly 10 5
Deadlift 50% 3 1 50 5 day (Friday)
60% 3 1 60 1 Squat
70% 3 2 70
80% 3 5 80
Abs 10 3
2 Bench press
5 day (Friday) % reps sets weight
Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70 3 Abs
80% 3 5 80
Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 3 6 80
Bench press 50% 4 1 50
60% 4 1 60
70% 4 4 70
Dumbbell fly 10 5
Good morning (standing) 5 5
 week 4
% reps sets weight 1 day (Monday) % reps sets
50% 3 1 50 1 Bench press 50% 3 1
60% 3 1 60 60% 3 2
70% 3 2 70 70% 2 2
80% 2 5 80 75% 1 4
50% 3 1 50 1 Deadlift 50% 3 1
60% 3 1 60 60% 2 2
70% 3 2 70 70% 2 4
80% 2 3 80 3 Abs 8 2
85% 1 3 85
8 4 3 day (Wednesday) % reps sets
4 5 1 Squat 50% 3 1
60% 3 2
% reps sets weight 70% 2 3
50% 3 1 50 2 Bench press 50% 3 1
60% 3 1 60 60% 3 2
70% 3 2 70 70% 2 3
80% 2 5 80
8 4 5-6-7 day
50% 3 1 50 Competition
60% 3 2 60
70% 3 2 70
75% 2 5 75
5 4

% reps sets weight

50% 3 1 50
60% 3 2 60
70% 2 2 70
75% 2 3 75
50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 4 75
8 3
weight
50
60
70
75
50
60
70

weight
50
60
70
50
60
70
Volume Calculations

Overall summary

#37 Squat Bench Dead NL Avg Wt. Squat

1 74 142 70 286 64 65.9%
2 93 113 57 263 67 68.6%
3 109 162 63 334 67 67.9%
4 83 118 26 227 69 69.9%
Total 359 535 216 1110 68.1%
 #30 Squat Bench Dead NL Avg Wt. Squat
1 119 113 63 295 69 68.0%
2 84 83 59 226 68 66.5%
3 106 112 60 278 70 67.8%
4 83 81 26 190 70 70.0%
Total 392 389 208 989 69 68.1%

#32 Squat Bench Dead NL Avg Wt. Squat

1 59 60 13 132 69 67.3%
2 77 102 41 220 70 70.1%
3 41 63 25 129 69 68.0%
4 15 32 15 62 63 62.0%
Total 192 257 94 543 69 68.2%
 These graphs show the type of loading

70

60
70
50
60
40 50-59 50
Lifts

60-69 40
30

Lifts
70-79 30
20 80-89 20
90+ 10
10
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% 66.9% 50-59 10 15 15 15 55 50-59
65.6% 66.4% 60-69 18 18 18 12 66 60-69
65.0% 71.1% 70-79 46 50 61 18 175 70-79
68.7% 71.2% ### 80-89 0 10 15 38 63 80-89
65.1% 68.5% 90+ 0 0 0 0 0 90+
NL 74 93 109 83 359 NL
Avg. Int. 65.9% 68.6% 67.9% 69.9% 68.1% Avg. Int.

50 45
45 40
40 35
35
30
30
50-59
25
25
Lifts

Lifts

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

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
66.8% 73.0% 50-59 20 15 16 15 66 50-59
68.6% 68.8% 60-69 26 17 18 12 73 60-69
68.5% 75.4% 70-79 43 37 36 18 134 70-79
69.6% 71.2% 80-89 30 12 36 36 114 80-89
68.3% 72.3% 90+ 0 3 0 2 5 90+
NL 119 84 106 83 392 NL

35

30
45
25
40
20 35
50-59 30
Lifts

15 60-69 25

Lifts
70-79 20
10 15
80-89
10
5 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 %
69.4% 70.8% 50-59 9 9 6 3 27 50-59
70.6% 68.5% 60-69 15 18 9 6 48 60-69
69.6% 67.2% 70-79 30 24 16 6 76 70-79
63.1% 63.3% 80-89 2 26 10 0 38 80-89
69.1% 67.7% 90+ 3 0 0 0 3 90+
NL 59 77 41 15 192 NL
Avg. Int. 67.3% 70.1% 68.0% 62.0% 68.2% Avg. Int.
 40
35
70 30
60 25
50 50-59 50-59
20

Lifts
40 60-69 60-69
Lifts

30 70-79 15 70-79
20 80-89 10 80-89
10 90+ 90+
5
0
Week 1 Week 2 Week 3 Week 4 0
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 23 37 20 122 50-59 10 8 4 4
39 25 60 18 142 60-69 20 12 9 4
61 49 36 53 199 70-79 28 37 34 6
0 16 29 27 72 80-89 12 0 16 12
0 0 0 0 0 90+ 0 0 0 0
142 113 162 118 535 NL 70 57 63 26
61.9% 65.6% 65.0% 68.7% 65.1% Avg. Int. 66.9% 66.4% 71.1% 71.2%

45 35
40 30
35
25
30
50-59
25 50-59 20 50-59
Lifts
Lifts

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

Week Week
 70-79
15 70-79 70-79
10
80-89
10 80-89 80-89
90+ 90+ 5 90+
5
0 0
1 2 3 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
27 21 21 17 86 50-59 4 8 4 4
22 17 18 15 72 60-69 13 12 9 4
26 24 33 25 108 70-79 14 24 16 6
38 21 40 24 123 80-89 24 15 31 12
0 0 0 0 0 90+ 8 0 0 0
113 83 112 81 389 NL 63 59 60 26

18
16

45 14
40 12
35
30 50-59 10 50-59
Lifts

25 60-69 8 60-69
Lifts

20 70-79 70-79
15 6
80-89 80-89
10 4
5 90+ 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 13 9 6 37 50-59 3 6 3 3
12 13 9 12 46 60-69 2 11 6 4
34 34 26 14 108 70-79 4 9 16 8
2 42 19 0 63 80-89 1 15 0 0
3 0 0 0 3 90+ 3 0 0 0
60 102 63 32 257 NL 13 41 25 15
69.4% 70.6% 69.6% 63.1% 69.1% Avg. Int. 70.8% 68.5% 67.2% 63.3%
 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 Deadlift
80-89 Bench
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

26 Squat 25.9% 35.4% 32.6% 36.6% 32.3%
45 Bench 49.7% 43.0% 48.5% 52.0% 48.2%
105 Deadlift 24.5% 21.7% 18.9% 11.5% 19.5%
40
0
216
68.5%

0.5
0.45
0.4
0.35
% Total Lifts

0.3
50-59
0.25
60-69 Squat
0.2
70-79 Deadlift
0.15
80-89 Bench
0.1
90+
0.05
0
Week 4 Week 1 Week 2 Week 3 Week 4
Week
 0.2
70-79 Deadlift

%T
0.15
80-89 Bench
0.1
90+
0.05
0
Week 4 Week 1 Week 2 Week 3 Week 4
Week

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

20 Squat 40.3% 37.2% 38.1% 43.7% 39.6%
38 Bench 38.3% 36.7% 40.3% 42.6% 39.3%
60 Deadlift 21.4% 26.1% 21.6% 13.7% 21.0%
82
8
208

0.6

0.5

0.4
% Total Lifts

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

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

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

15 Squat 44.7% 35.0% 31.8% 24.2% 35.4%
23 Bench 45.5% 46.4% 48.8% 51.6% 47.3%
37 Deadlift 9.8% 18.6% 19.4% 24.2% 17.3%
16
3
94
67.7%