Sheiko 3 day program for lifters under 175lb

Squat 420
Bench 265
Deadlift 470
Total 1155
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Sheiko

NL

Preparatory Period (#37)

Avg %

350 0.24

300 0.23

250 0.22

200 0.21
Number of Lifts Average Weight (% of Total)

150 0.2

100 0.19

50 0.18
Wk1 Wk2 Wk3 Wk4

Number of Lifts (NL) Volume Intensity

#37 Squat Bench Dead NL Squat Bench Dead Totalg Weight Avg % Squat Bench
Wk1 74 142 70 286 20470 23340 21990 65800 230 19.9% 66% 62%
Wk2 93 113 57 263 26780 19680 17825 64285 244 21.2% 69% 66%
Wk3 109 162 63 334 31070 27885 21080 80035 240 20.7% 68% 65%
Wk4 83 118 26 227 24310 21485 8690 54485 240 20.8% 70% 69%
Month 359 535 216 1110 102630 92390 69585 264605 238 20.6% 68% 65%

NL

Preparatory Period (#30)

Avg %

350 0.24

300 0.23

250 0.22

200 0.21
Number of Lifts Average Weight (% of Total)

150 0.2
 350 0.24

300 0.23

250 0.22

200 0.21
Number of Lifts Average Weight (% of Total)

150 0.2

100 0.19

50 0.18
Wk1 Wk2 Wk3 Wk4

Number of Lifts (NL) Volume Intensity

#30 Squat Bench Dead NL Squat Bench Dead Totalg Weight Avg % Squat Bench
Wk1 119 113 63 295 33935 20015 21625 75575 256 22.2% 68% 67%
Wk2 84 83 59 226 23475 15040 19085 57600 255 22.1% 67% 68%
Wk3 106 112 60 278 30180 20310 21290 71780 258 22.4% 68% 68%
Wk4 83 81 26 190 24360 14935 8690 47985 253 21.9% 70% 70%
Month 392 389 208 989 111950 70300 70690 252940 256 22.2% 68% 68%

NL

Competition Period (#32)

Avg %

350 0.24

300 0.23

250 0.22

200 0.21
Number of Lifts Average Weight (% of Total)

150 0.2

100 0.19

50 0.18
Wk1 Wk2 Wk3 Wk4

Number of Lifts (NL) Volume Intensity

#32 Squat Bench Dead NL Squat Bench Dead Totalg Weight Avg % Squat Bench
 Wk1 59 60 13 132 16660 11065 4325 32050 243 21.0% 67% 70%
Wk2 77 102 41 220 22630 19035 13185 54850 249 21.6% 70% 70%
Wk3 41 63 25 129 11700 11620 7915 31235 242 21.0% 68% 70%
Wk4 15 32 15 62 3900 5380 4465 13745 222 19.2% 62% 63%
Month 192 257 94 543 54890 47100 29890 131880 243 21.0% 68% 69%
 90+ 80-89 70-79 60-69 50-59 %

NL
Avg % Squat #37 Bench #37
180 180
160 160
140 140
120 120
100 100

ht (% of Total) 80 80
60 60
40 40
20 20
0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Type

Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4
67% 50-59 10 15 15 15 55 50-59 42 23 37 20
67% 60-69 18 18 18 12 66 60-69 39 25 60 18
71% 70-79 46 50 61 18 175 70-79 61 49 36 53
71% 80-89 0 10 15 38 63 80-89 0 16 29 27
69% 90+ 0 0 0 0 0 90+ 0 0 0 0
NL 74 93 109 83 359 NL 142 113 162 118

NL
Avg % Squat #30 Bench #30
180 180

160 160

140 140

120 120

100 100

ht (% of Total) 80 80

60 60
 180 180

160 160

140 140

120 120

100 100

ht (% of Total) 80 80

60 60

40 40

20 20

0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Type

Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4
73% 50-59 20 15 16 15 66 50-59 27 21 21 17
69% 60-69 26 17 18 12 73 60-69 22 17 18 15
75% 70-79 43 37 36 18 134 70-79 26 24 33 25
71% 80-89 30 12 36 36 114 80-89 38 21 40 24
72% 90+ 0 3 0 2 5 90+ 0 0 0 0
NL 119 84 106 83 392 NL 113 83 112 81

NL
Squat #32 Bench #32
)
Avg %

180 180

160 160

140 140

120 120

100 100

ht (% of Total) 80 80

60 60

40 40

20 20

0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Type

Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4
71% 50-59 9 9 6 3 27 50-59 9 13 9 6
68% 60-69 15 18 9 6 48 60-69 12 13 9 12
67% 70-79 30 24 16 6 76 70-79 34 34 26 14
63% 80-89 2 26 10 0 38 80-89 2 42 19 0
68% 90+ 3 0 0 0 3 90+ 3 0 0 0
NL 59 77 41 15 192 NL 60 102 63 32
 By MaximusGluteus

Squat Bench Deadlift

#37 Deadlift #37 Lift Distribution #37

180 1.2

160
1
140
120 0.8

100
0.6
80
60 0.4

40
0.2
20
0 0
Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Focus

Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4
122 50-59 10 8 4 4 26 Squat 26% 35% 33% 37%
142 60-69 20 12 9 4 45 Bench 50% 43% 49% 52%
199 70-79 28 37 34 6 105 Dead 24% 22% 19% 11%
72 80-89 12 0 16 12 40
0 90+ 0 0 0 0 0
535 NL 70 57 63 26 216

#30 Deadlift #30 Lift Distribution #30

180 1.2

160
1
140

120 0.8

100
0.6
80

60 0.4
 180 1.2

160
1
140

120 0.8

100
0.6
80

60 0.4

40
0.2
20

0 0
Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Focus

Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4
86 50-59 4 8 4 4 20 Squat 40% 37% 38% 44%
72 60-69 13 12 9 4 38 Bench 38% 37% 40% 43%
108 70-79 14 24 16 6 60 Dead 21% 26% 22% 14%
123 80-89 24 15 31 12 82
0 90+ 8 0 0 0 8
389 NL 63 59 60 26 208

#32 Deadlift #32 Lift Distribution #32

180 1.2

160
1
140

120 0.8

100
0.6
80

60 0.4

40
0.2
20

0 0
Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Focus

Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4
37 50-59 3 6 3 3 15 Squat 45% 35% 32% 24%
46 60-69 2 11 6 4 23 Bench 45% 46% 49% 52%
108 70-79 4 9 16 8 37 Dead 10% 19% 19% 24%
63 80-89 1 15 0 0 16
3 90+ 3 0 0 0 3
257 NL 13 41 25 15 94
 By MaximusGluteus

ution #37

Wk3 Wk4

Month
32%
48%
19%

ution #30
 Wk3 Wk4

Month
40%
39%
21%

ution #32

Wk3 Wk4

Month
35%
47%
17%
 Sheiko #37 NL Volume

Squat 359 102630

Bench press 535 92390
Deadlift 216 69585
Total 1110 264605

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 1 210
60% 5 2 250
70% 5 5 295
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 1 210
60% 4 2 250
70% 3 2 295
75% 3 5 315
4 French press 10 5
5 Good morning (sitting) 5 5

Squat 74 20470
Bench press 142 23340
Deadlift 70 21990
Total 286 65800

Week 2

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 210
60% 4 2 250
70% 3 2 295
80% 2 5 335
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 1 230
65% 3 1 275
75% 3 4 315
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 1 210
60% 4 1 250
70% 3 2 295
75% 3 6 315
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 1 230
65% 3 1 275
75% 2 4 315
6 Good morning (sitting) 6 5

Squat 93 26780
Bench press 113 19680
Deadlift 57 17825
Total 263 64285

Week 3

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 210
60% 4 2 250
70% 3 2 295
80% 3 5 335
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 1 210
60% 5 1 250
70% 5 5 295
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 1 210
60% 5 1 250
70% 5 2 295
75% 4 5 315
3 Bench press 50% 6 1 135
60% 6 2 160
65% 6 4 170
4 Dumbbellfly 10 5
5 Good morning (standing) 5 5

Squat 109 31070

Bench press 162 27885
Deadlift 63 21080
Total 334 80035

Week 4

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 210
60% 4 1 250
70% 3 2 295
80% 3 2 335
85% 2 3 355
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 1 210
60% 4 1 250
70% 3 2 295
80% 2 4 335
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 1 210
60% 4 1 250
70% 3 2 295
80% 3 6 335
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 24310
Bench press 118 21485
Deadlift 26 8690
Total 227 54485

Sheiko #37
 Sheiko #30 NL Volume

Squat 392 111950

Bench press 389 70300
Deadlift 208 70690
Total 989 252940

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 1 210
60% 4 1 250
70% 3 2 295
80% 3 5 335
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 1 230
65% 4 1 275
75% 3 5 315
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 1 210
60% 4 2 250
70% 3 2 295
80% 3 5 335
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 1 210
60% 5 2 250
70% 4 4 295
5 French press 10 5
6 Good morning (sitting) 5 5

Squat 119 33935

Bench press 113 33935
Deadlift 63 21625
Total 295 89495

Week 2

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 210
60% 4 2 250
70% 3 2 295
80% 2 2 335
90% 1 3 380
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 1 210
60% 4 1 250
70% 3 2 295
80% 2 4 335
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 1 210
60% 5 1 250
70% 3 1 295
70% 5 1 295
70% 7 1 295
70% 6 1 295
70% 4 1 295
2 Bench press 55% 4 1 145
65% 4 1 170
75% 3 5 200
3 Dip 8 5
4 LegPress 6 5
5 Good morning (sitting) 6 5

Squat 84 23475
Bench press 83 15040
Deadlift 59 19085
Total 226 57600
 Week 3

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 210
60% 4 2 250
70% 3 2 295
80% 3 5 335
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 1 210
60% 6 1 250
65% 6 4 275
4 Dumbbellfly 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 1 210
60% 4 1 250
70% 3 2 295
80% 3 2 335
85% 2 3 355
80% 3 3 335
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 30180

Bench press 112 20310
Deadlift 60 21290
Total 278 71780

Week 4

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 210
60% 4 1 250
70% 3 2 295
80% 3 2 335
85% 2 2 355
90% 1 2 380
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 1 210
60% 4 1 250
70% 3 2 295
80% 2 4 335
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 1 210
60% 4 1 250
70% 3 2 295
80% 3 6 335
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 24360
Bench press 81 14935
Deadlift 26 8690
Total 190 47985

Sheiko #30
 Sheiko #32 NL Volume

Squat 192 54890

Bench press 257 47100
Deadlift 94 29890
Total 543 131880

Week 1

Day 1 % Reps Sets Weight

1 Squat 50% 3 1 210
60% 3 1 250
70% 3 2 295
75% 2 3 315
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 1 210
60% 3 2 250
70% 2 2 295
80% 2 1 335
90% 1 1 380
100%-105% 1 2-3 420-440
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 1 210
60% 3 2 250
70% 3 2 295
75% 2 4 315
2 Bench press 55% 3 1 145
65% 3 2 170
75% 3 6 200
3 Dumbbellfly 10 5
4 Good morning (standing) 5 5
5 Abs 10 3

Squat 59 16660
Bench press 60 11065
Deadlift 13 4325
Total 132 32050

Week 2

Day 1 % Reps Sets Weight

1 Squat 50% 3 1 210
60% 3 2 250
70% 3 2 295
80% 2 4 335
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 1 230
65% 3 2 275
75% 3 4 315

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 1 210
60% 3 2 250
70% 3 2 295
80% 3 6 335
3 Bench press 50% 4 1 135
60% 4 1 160
70% 4 4 185
4 Dumbbellfly 10 5
5 Good morning (standing) 5 5

Squat 77 22630
Bench press 102 19035
Deadlift 41 13185
Total 118 54850

Week 3

Day 1 % Reps Sets Weight

1 Squat 50% 3 1 210
60% 3 1 250
70% 3 2 295
80% 2 5 335
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 1 210
60% 3 2 250
70% 2 2 295
75% 2 3 315
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 11700
Bench press 63 11620
Deadlift 25 7915
Total 129 31235

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 1 210
60% 3 2 250
70% 2 3 295
2 Bench press 50% 3 1 135
 60% 3 2 160
70% 2 3 185

Competition / Test

Squat 15 3900
Bench press 32 5380
Deadlift 15 4465
Total 62 13745

Sheiko #32