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Sheiko 3 day program for lifters under 175lb

Squat 90 [1]
Bench 265 [2]
Deadlift 470 [3]
Total 825
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Sheiko By MaximusGluteus

90+ 80-89 70-79 60-69 50-59 % Squat Bench Deadlift

Number of Lifts (NL) Volume Intensity Loading Type Loading Focus

#37 Squat Bench Dead NL Squat Bench Dead Total

Avg Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month
Wk1 74 142 70 286 4505 23340 21990 49835 174 21.1% 68% 62% 67% 50-59 10 15 15 15 55 50-59 42 23 37 20 122 50-59 10 8 4 4 26 Squat 26% 35% 33% 37% 32%
Wk2 93 113 57 263 5865 19680 17825 43370 165 20.0% 70% 66% 67% 60-69 18 18 18 12 66 60-69 39 25 60 18 142 60-69 20 12 9 4 45 Bench 50% 43% 49% 52% 48%
Wk3 109 162 63 334 6780 27885 21080 55745 167 20.2% 69% 65% 71% 70-79 46 50 61 18 175 70-79 61 49 36 53 199 70-79 28 37 34 6 105 Dead 24% 22% 19% 11% 19%
Wk4 83 118 26 227 5195 21485 8690 35370 156 18.9% 70% 69% 71% 80-89 0 10 15 38 63 80-89 0 16 29 27 72 80-89 12 0 16 12 40
Month 359 535 216 1110 22345 92390 69585 184320 166 20.1% 69% 65% 69% 90+ 0 0 0 0 0 90+ 0 0 0 0 0 90+ 0 0 0 0 0
NL 74 93 109 83 359 NL 142 113 162 118 535 NL 70 57 63 26 216

Number of Lifts (NL) Volume Intensity Loading Type Loading Focus

#30 Squat Bench Dead NL Squat Bench Dead Total

Avg Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month
Wk1 119 113 63 295 7345 20015 21625 48985 166 20.1% 69% 67% 73% 50-59 20 15 16 15 66 50-59 27 21 21 17 86 50-59 4 8 4 4 20 Squat 40% 37% 38% 44% 40%
Wk2 84 83 59 226 5095 15040 19085 39220 174 21.0% 67% 68% 69% 60-69 26 17 18 12 73 60-69 22 17 18 15 72 60-69 13 12 9 4 38 Bench 38% 37% 40% 43% 39%
Wk3 106 112 60 278 6480 20310 21290 48080 173 21.0% 68% 68% 75% 70-79 43 37 36 18 134 70-79 26 24 33 25 108 70-79 14 24 16 6 60 Dead 21% 26% 22% 14% 21%
Wk4 83 81 26 190 5205 14935 8690 28830 152 18.4% 70% 70% 71% 80-89 30 12 36 36 114 80-89 38 21 40 24 123 80-89 24 15 31 12 82
Month 392 389 208 989 24125 70300 70690 165115 167 20.1% 68% 68% 72% 90+ 0 3 0 2 5 90+ 0 0 0 0 0 90+ 8 0 0 0 8
NL 119 84 106 83 392 NL 113 83 112 81 389 NL 63 59 60 26 208

Number of Lifts (NL) Volume Intensity Loading Type Loading Focus

#32 Squat Bench Dead NL Squat Bench Dead Total

Avg Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month
Wk1 59 60 13 132 3650 11065 4325 19040 144 17.5% 69% 70% 71% 50-59 9 9 6 3 27 50-59 9 13 9 6 37 50-59 3 6 3 3 15 Squat 45% 35% 32% 24% 35%
Wk2 77 102 41 220 4880 19035 13185 37100 169 20.4% 70% 70% 68% 60-69 15 18 9 6 48 60-69 12 13 9 12 46 60-69 2 11 6 4 23 Bench 45% 46% 49% 52% 47%
Wk3 41 63 25 129 2535 11620 7915 22070 171 20.7% 69% 70% 67% 70-79 30 24 16 6 76 70-79 34 34 26 14 108 70-79 4 9 16 8 37 Dead 10% 19% 19% 24% 17%
Wk4 15 32 15 62 855 5380 4465 10700 173 20.9% 63% 63% 63% 80-89 2 26 10 0 38 80-89 2 42 19 0 63 80-89 1 15 0 0 16
Month 192 257 94 543 11920 47100 29890 88910 164 19.8% 69% 69% 68% 90+ 3 0 0 0 3 90+ 3 0 0 0 3 90+ 3 0 0 0 3
NL 59 77 41 15 192 NL 60 102 63 32 257 NL 13 41 25 15 94
 Sheiko #37 NL Volume

Squat 359 22345

Bench press 535 92390
Deadlift 216 69585
Total 1110 184320

Week 1

Day 1 % Reps Sets Weight

1 Bench press 50% 5 1 135
60% 4 2 160
70% 3 2 185
75% 3 5 200
2 Squat 50% 5 1 45
60% 5 2 55
70% 5 5 65
4 Bench press 50% 6 1 135
60% 6 2 160
65% 6 4 170
3 Dumbbell fly 10 5
5 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift 50% 5 1 235
60% 5 2 280
70% 4 2 330
75% 3 4 355
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 235
60% 5 2 280
70% 4 2 330
80% 3 4 375
5 Lunge 5 5
6 Abs 10 3

Day 5 % Reps Sets Weight

1 Bench press 50% 7 1 135
55% 6 1 145
 60% 5 1 160
65% 4 1 170
70% 3 2 185
75% 2 2 200
70% 3 2 185
65% 4 1 170
60% 6 1 160
55% 8 1 145
50% 10 1 135
2 Dumbbell fly 10 5
3 Squat 50% 5 1 45
60% 4 2 55
70% 3 2 65
75% 3 5 70
4 French press 10 5
5 Good morning (sitting) 5 5

Squat 74 4505
Bench press 142 23340
Deadlift 70 21990
Total 286 49835

Week 2

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 45
60% 4 2 55
70% 3 2 65
80% 2 5 70
2 Bench press 50% 5 1 135
60% 4 1 160
70% 3 2 185
80% 2 6 210
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 50
65% 3 1 60
75% 3 4 70
6 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift up to knees 50% 4 1 235
 60% 4 2 280
70% 4 4 330
2 Bench press 50% 5 1 135
60% 5 2 160
70% 4 5 185
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 235
60% 4 1 280
70% 3 2 330
75% 3 5 355
5 Lunge 5 5

Day 5 % Reps Sets Weight

1 Squat 50% 4 1 45
60% 4 1 55
70% 3 2 65
75% 3 6 70
2 Bench press 50% 6 1 135
60% 5 1 160
70% 4 2 185
75% 3 2 200
80% 2 2 210
75% 4 1 200
70% 5 1 185
60% 6 1 160
50% 7 1 135
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat 55% 3 1 50
65% 3 1 60
75% 2 4 70
6 Good morning (sitting) 6 5

Squat 93 5865
Bench press 113 19680
Deadlift 57 17825
Total 263 43370

Week 3

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 45
 60% 4 2 55
70% 3 2 65
80% 3 5 70
2 Bench press 50% 5 1 135
60% 4 1 160
70% 3 2 185
80% 3 5 210
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 45
60% 5 1 55
70% 5 5 65
6 Abs 10 3

Day 2 % Reps Sets Weight

1 Deadlift up to knees 50% 4 1 235
60% 4 1 280
70% 4 2 330
75% 4 4 355
2 Bench press 50% 6 1 135
60% 5 1 160
70% 4 2 185
75% 3 2 200
80% 2 2 210
75% 3 2 200
70% 4 1 185
65% 5 1 170
60% 6 1 160
55% 7 1 145
50% 8 1 135
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 280
70% 5 2 330
80% 4 4 375
5 Lunge 5 5
6 Abs 10 3

Day 3 % Reps Sets Weight

1 Bench press 50% 5 1 135
60% 4 1 160
70% 3 2 185
80% 2 5 210
2 Squat 50% 5 1 45
60% 5 1 55
70% 5 2 65
 75% 4 5 70
3 Bench press 50% 6 1 135
60% 6 2 160
65% 6 4 170
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

Squat 109 6780

Bench press 162 27885
Deadlift 63 21080
Total 334 55745

Week 4

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 45
60% 4 1 55
70% 3 2 65
80% 3 2 70
85% 2 3 75
2 Bench press 50% 5 1 135
60% 4 1 160
70% 3 2 185
80% 3 5 210
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 45
60% 4 1 55
70% 3 2 65
80% 2 4 70
6 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Bench press 50% 5 1 135
60% 4 1 160
70% 3 2 185
80% 3 2 210
85% 2 3 225
2 Deadlift 50% 4 1 235
60% 4 1 280
70% 3 2 330
80% 3 2 375
 85% 2 3 400
3 Bench press 55% 5 1 145
65% 5 1 170
75% 4 4 200
4 Dumbbell fly 10 5
5 Lunge 5 5

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 45
60% 4 1 55
70% 3 2 65
80% 3 6 70
2 Bench press 50% 5 1 135
60% 5 1 160
70% 5 5 185
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3

Squat 83 5195
Bench press 118 21485
Deadlift 26 8690
Total 227 35370

Sheiko #37
 Sheiko #30 NL Volume

Squat 392 24125

Bench press 389 70300
Deadlift 208 70690
Total 989 165115

Week 1

Day 1 % Reps Sets Weight

1 Bench press 50% 5 1 135
60% 4 1 160
70% 3 1 185
80% 3 5 210
2 Squat 50% 5 1 45
60% 4 1 55
70% 3 2 65
80% 3 5 70
3 Bench press (narrow grip) 50% 3 1 135
60% 3 1 160
70% 3 4 185
4 Dumbbell fly 10 5
5 Squat 55% 5 1 50
65% 4 1 60
75% 3 5 70
6 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift 50% 4 1 235
60% 4 2 282
70% 3 2 329
80% 3 5 376
2 Bench press 50% 5 1 135
60% 4 1 160
70% 3 1 185
80% 3 2 210
85% 2 2 225
80% 3 1 210
70% 5 1 185
60% 7 1 160
 50% 9 1 135
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 280
70% 4 2 330
80% 3 3 375
90% 2 4 425
5 Lunge 5 5
6 Abs 10 3

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 45
60% 4 2 55
70% 3 2 65
80% 3 5 70
2 Bench press 50% 5 1 135
60% 4 1 160
70% 3 1 185
80% 2 5 210
3 Dip 6 5
4 Squat 50% 5 1 45
60% 5 2 55
70% 4 4 65
5 French press 10 5
6 Good morning (sitting) 5 5

Squat 119 7345

Bench press 113 7345
Deadlift 63 21625
Total 295 36315

Week 2

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 45
60% 4 2 55
70% 3 2 65
80% 2 2 70
90% 1 3 80
2 Bench press 50% 5 1 135
60% 4 1 160
70% 3 1 185
80% 3 5 210
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 45
60% 4 1 55
70% 3 2 65
80% 2 4 70
6 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift up to knees 50% 4 1 235
60% 4 2 280
70% 3 2 330
75% 3 4 355
2 Bench press 55% 5 1 145
65% 4 1 170
75% 3 1 200
80% 2 2 210
85% 1 2 225
75% 3 1 200
65% 5 1 170
55% 7 1 145
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 235
60% 4 1 280
70% 3 2 330
80% 3 5 375
5 Lunge 5 5

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 45
60% 5 1 55
70% 3 1 65
70% 5 1 65
70% 7 1 65
70% 6 1 65
70% 4 1 65
2 Bench press 55% 4 1 145
65% 4 1 170
75% 3 5 200
3 Dip 8 5
4 Leg Press 6 5
5 Good morning (sitting) 6 5

Squat 84 5095
Bench press 83 15040
 Deadlift 59 19085
Total 226 39220

Week 3

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 45
60% 4 2 55
70% 3 2 65
80% 3 5 70
2 Bench press 50% 5 1 135
60% 4 1 160
70% 3 1 185
80% 3 2 210
85% 2 3 225
80% 3 2 210
3 Squat 50% 6 1 45
60% 6 1 55
65% 6 4 60
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift 50% 4 1 235
60% 4 1 280
70% 3 2 330
80% 3 3 375
85% 2 3 400
2 Bench press 50% 5 1 135
60% 4 1 160
70% 3 1 185
80% 2 5 210
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 305
75% 5 2 355
85% 4 4 400
5 Lunge 5 5
6 Abs 10 3

Day 5 % Reps Sets Weight

1 Bench press 50% 5 1 135
 60% 4 1 160
70% 3 1 185
80% 3 4 210
2 Squat 50% 5 1 45
60% 4 1 55
70% 3 2 65
80% 3 2 70
85% 2 3 75
80% 3 3 70
3 Bench press 50% 6 1 135
60% 6 1 160
70% 6 4 185
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

Squat 106 6480

Bench press 112 20310
Deadlift 60 21290
Total 278 48080

Week 4

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 45
60% 4 1 55
70% 3 2 65
80% 3 2 70
85% 2 2 75
90% 1 2 80
2 Bench press 50% 5 1 135
60% 4 1 160
70% 3 1 185
80% 2 5 210
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 45
60% 4 1 55
70% 3 2 65
80% 2 4 70
6 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Bench press 55% 5 1 145
65% 4 1 170
75% 3 1 200
85% 2 4 225
2 Deadlift 50% 4 1 235
60% 4 1 280
70% 3 2 330
80% 3 2 375
85% 2 3 400
3 Bench press 50% 3 1 135
60% 3 1 160
70% 3 1 185
80% 2 3 210
4 Dumbbell fly 10 5
5 Lunge 5 5

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 45
60% 4 1 55
70% 3 2 65
80% 3 6 70
2 Bench press 55% 4 1 145
65% 4 1 170
75% 4 4 200
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3

Squat 83 5205
Bench press 81 14935
Deadlift 26 8690
Total 190 28830

Sheiko #30
 Sheiko #32 NL Volume

Squat 192 11920

Bench press 257 47100
Deadlift 94 29890
Total 543 88910

Week 1

Day 1 % Reps Sets Weight

1 Squat 50% 3 1 45
60% 3 1 55
70% 3 2 65
75% 2 3 70
2 Bench press 50% 3 1 135
60% 3 1 160
70% 3 2 185
75% 2 3 200
3 Abs 10 3

Day 2 % Reps Sets Weight

1 Squat 50% 3 1 45
60% 3 2 55
70% 2 2 65
80% 2 1 70
90% 1 1 80
100%-105% 1 2-3 90-95
2 Bench press 50% 3 1 135
60% 3 1 160
70% 2 2 185
80% 2 1 210
90% 1 1 240
100%-105% 1 2-3 265-280
3 Deadlift 50% 3 1 235
60% 2 1 280
70% 2 2 330
80% 1 1 375
90% 1 1 425
100%-105% 1 2-3 470-495
 Day 3 % Reps Sets Weight
1 Squat 50% 3 1 45
60% 3 2 55
70% 3 2 65
75% 2 4 70
2 Bench press 55% 3 1 145
65% 3 2 170
75% 3 6 200
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5
5 Abs 10 3

Squat 59 3650
Bench press 60 11065
Deadlift 13 4325
Total 132 19040

Week 2

Day 1 % Reps Sets Weight

1 Squat 50% 3 1 45
60% 3 2 55
70% 3 2 65
80% 2 4 70
2 Bench press 50% 3 1 135
60% 3 1 160
70% 3 2 185
80% 3 5 210
3 Dumbbell fly 8 4
4 Squat 55% 3 1 50
65% 3 2 60
75% 3 4 70

Day 2 % Reps Sets Weight

1 Deadlift up to knees 50% 3 1 235
60% 2 2 280
65% 2 2 305
70% 1 3 330
2 Bench press 50% 3 1 135
60% 3 1 160
70% 3 2 185
80% 3 2 210
 85% 2 3 225
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 235
60% 3 1 280
70% 3 2 330
80% 3 5 375
5 Abs 10 3

Day 3 % Reps Sets Weight

1 Bench press 50% 3 1 135
60% 3 1 160
70% 3 2 185
80% 3 5 210
2 Squat 50% 3 1 45
60% 3 2 55
70% 3 2 65
80% 3 6 70
3 Bench press 50% 4 1 135
60% 4 1 160
70% 4 4 185
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

Squat 77 4880
Bench press 102 19035
Deadlift 41 13185
Total 118 37100

Week 3

Day 1 % Reps Sets Weight

1 Squat 50% 3 1 45
60% 3 1 55
70% 3 2 65
80% 2 5 70
2 Bench press 50% 3 1 135
60% 3 1 160
70% 3 2 185
80% 2 3 210
85% 1 3 225
3 Dumbbell fly 8 4
4 Abs 4 5
 Day 2 % Reps Sets Weight
1 Bench press 50% 3 1 135
60% 3 1 160
70% 3 2 185
80% 2 5 210
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 235
60% 3 2 280
70% 3 2 330
75% 2 5 355
4 Good morning (standing) 5 4

Day 3 % Reps Sets Weight

1 Squat 50% 3 1 45
60% 3 2 55
70% 2 2 65
75% 2 3 70
2 Bench press 50% 3 1 135
60% 3 1 160
70% 3 2 185
75% 2 4 200
3 Abs 8 3

Squat 41 2535
Bench press 63 11620
Deadlift 25 7915
Total 129 22070

Week 4

Day 1 % Reps Sets Weight

1 Bench press 50% 3 1 135
60% 3 2 160
70% 2 2 185
75% 1 4 200
1 Deadlift 50% 3 1 235
60% 2 2 280
70% 2 4 330
3 Abs 8 2

Day 2 % Reps Sets Weight

1 Squat 50% 3 1 45
60% 3 2 55
70% 2 3 65
2 Bench press 50% 3 1 135
60% 3 2 160
70% 2 3 185

Competition / Test

Squat 15 855
Bench press 32 5380
Deadlift 15 4465
Total 62 10700

Sheiko #32
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