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Squat 100
Bench 100
Deadlift 100

SHEIKO 3 DAY PROGRAM

OVER 80KG (175 LB) BODYWEIGHT
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

250

200

150
Week

Column E
100

50

0
0.5 1 1.5 2 2.5 3 3.5 4 4.5

#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%

250

200

150
Week

Column E
100

50

0
0.5 1 1.5 2 2.5 3 3.5 4 4.5

#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%

180
160
140
120
100
Week

80 NL

60
40
20
 140
120
100

Week
80 NL

60
40
20
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5

#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%
 300
Zones
250 1
2
200 3
4
150 5
Lifts
Column C
100 Column E
Column L
50

0
0.5 1 1.5 2 2.5 3 3.5 4 4.5 5 5.5
Intensity Zones

These graphs show the type of loading

50
45
40
60
35
50
30
25 Row 50 40
Lifts

30
Lifts
20 Row 51
15 Row 52 20
10 Row 53 10
5 0
0 15 20 25 30
9 10 11 12 13 14 15 16
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

20 60-69 20

Lifts
Lifts

70-79 15
15
80-89
10 10
90+
5 5

0 0
9.5 10 10.5 11 11.5 12 12.5 13 13.5 13 14 15 16

Week Wee

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
Row 114 20
Lifts

15 Row 115 15
Lifts

10 Row 116 10
Row 117 5
5
0
0 5.5 6 6.5 7 7.5
2 3 4 5 6 7 8 9 10
Week
 25
25
20
Row 114 20

Lifts
15 15

Lifts
Row 115
10 Row 116 10
Row 117 5
5
0
0 5.5 6 6.5 7 7.5
2 3 4 5 6 7 8 9 10
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+

30

25
60
50 20

40 50-59
Row 50 15
Lifts

60-69
30
Lifts

Row 51
10 70-79
20 Row 52
80-89
10 Row 53
5 90+
0
15 20 25 30 35 40 45 0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
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
8 50-59
20 60-69
Lifts

Lifts
6 60-69
70-79
15 70-79
80-89 4
10 80-89
90+
2 90+
5
0 0
13 14 15 16 17 18 19 20 0.5 1 1.5 2 2.5 3 3.5 4 4.5
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 10 50-59
Row 114
Lifts

8 60-69
15
Lifts

Row 115
6 70-79
10 Row 116
80-89
5 Row 117 4
90+
0 2
5.5 6 6.5 7 7.5 8 8.5 9 9.5 0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
Week
 25 12

20 10 50-59
Row 114

Lifts
8 60-69
15
Lifts
Row 115
6 70-79
10 Row 116
80-89
5 Row 117 4
90+
0 2
5.5 6 6.5 7 7.5 8 8.5 9 9.5 0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
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
3.5 4 4.5 0.5 1 1.5 2 2.5 3 3.5 4 4.5
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
5 4 4.5 0.5 1 1.5 2 2.5 3 3.5 4 4.5
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
3.5 4 4.5 0.5 1 1.5 2 2.5 3 3.5 4 4.5
Week
 0.4

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

0
3.5 4 4.5 0.5 1 1.5 2 2.5 3 3.5 4 4.5
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%
 Sheiko
Prep period 1

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

3 day (Wednesday) % reps sets weight

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

4 day (Friday) % reps sets weight

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

###

week 2 % reps sets weight

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 2 4 80 ###
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
5 Squat 55% 3 1 55 ###
65% 3 1 65 ###
75% 3 4 75 ###
3 Chest muscles 8 5
4 Push up (legs are on the bench, 10-20 kg on the bac 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 50
60% 3 1 60
70% 3 4 70
2 Bench press 55% 5 1 55
65% 4 1 65
75% 3 4 75
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 4 75
5 Leg press 6 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 1 75 ###
80% 3 2 80 ###
85% 2 3 85 ###
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 1 75
80% 2 2 80
85% 1 2 85
75% 3 1 75
65% 5 1 65
55% 5 1 55
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 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 3 4 80 ###
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
3 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 5 4 70 ###
4 Chest muscles 10 5
5 Push up (legs are on the bench, 10-20 kg on the bac 8 4
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
65% 2 2 65
70% 1 3 70
2 Bench press 50% 4 1 50
60% 3 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85
80% 3 2 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 1 80
85% 2 2 85
90% 1 3 90
4 Delts 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 2 4 80 ###
3 Bench press 50% 6 1 50
60% 6 1 60
65% 6 4 65
4 Chest muscles 8 4
5 Hyperextension 8 4
 ###
week 4
1 day (Monday) % reps sets weight
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
70% 3 1 70
75% 3 4 75
3 Squat 50% 3 1 50 ###
60% 3 1 60 ###
70% 3 2 70 ###
80% 2 4 80 ###
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 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
2 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
3 Bench press 55% 4 1 55
65% 4 1 65
75% 4 4 75
5 Leg extension 8 5
6 Abs 10 3

5 day (Friday) % reps sets weight

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

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 50
60% 5 2 60
70% 2,4,6,7,5,3 1 70
3 Bench press 55% 3 1 55
65% 3 1 65
75% 3 4 75
4 Chest muscles 8 4
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
80% 2 2 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 2 2 80
90% 1 3 90
4 Lat muscles 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

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
70% 3 1 70
80% 3 4 80
3 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Dip 5 5
5 French press 6 4
6 Hyperextension 8 4

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

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 1 60
70% 2 3 70
2 Bench press 50% 4 1 50
60% 4 1 60
70% 4 1 70
75% 4 4 75
3 Deadlift 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 3 85
4 Delts 6 4
5 Lat muscles 8 4
6 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
2 Bench press 50% 4 1 50
60% 3 1 60
70% 3 4 70
4 Triceps 8 4
5 Leg press 5 5
week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 50
60% 5 1 60
70% 3,7,4,6,2 1 70
3 Bench press 55% 4 1 55
65% 4 1 65
75% 4 3 75
4 Chest muscles 8 4
6 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85
90% 1 2 90
80% 2 2 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 1 80
90% 2 2 90
95% 1 2 95
4 French press 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Delts 6 4
4 Good morning (sitting) 4 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Chest muscles 8 4
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 1 85
90% 1 2 90
80% 2 2 80
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 1 85
90% 1 2 90
3 Triceps 6 4
4 Leg press 5 5
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 1 80
85% 2 4 85
2 Bench press 55% 4 1 55
65% 4 1 65
75% 3 4 75
3 Chest muscles 8 4
4 Delts 6 5
5 Good morning (sitting) 4 5
 Sheiko
Comp period

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

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
if 100% is ok, then go for 105 100%-105% 1 1-2 100-105
2 Bench press 50% 3 1 50
60% 3 1 60
70% 2 1 70
80% 2 1 80
90% 1 1 90
if 100% is ok, then go for 105 100%-105% 1 1-2 100-105

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 1 70
80% 1 1 80
90% 1 1 90
if 100% is ok, then go for 105 100%-105% 1 1-2 100-105
3 Chest muscles 6 4
4 Good morning (standing) 8 4

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 5 80
3 Squat 55% 3 1 55
65% 3 1 65
75% 2 3 75
4 Chest muscles 8 4
5 Goodmorning 4 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 1 3 70
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 3 85
3 Deadlift 50% 3 1 50
60% 2 2 60
70% 1 3 70
80% 3 5 80
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 3 6 80
85% 1 2 85
80% 2 2 80
3 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Chest muscles 6 3
5 Hyperextension 6 4

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
3 Chest muscles 6 3
4 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Deadlift 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 5 75
3 Good morning (standing, light weight) 4 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 2 1 70
75% 1 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
3 Abs 8 2

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

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 2 2 60
70% 1 3 70
2 Bench press 50% 3 1 50
60% 3 1 60
70% 2 3 70

5-6-7 day
Competition