The Sheiko programs are made for powerlifting goals, which are designed by the famous Boris Sheiko, a well respected powerlifting coach.
It's made as a customizable template with high volume and if completed it can provide great results.
Each spreadsheet is designed well and you'll likely find one that would suit your goals, no matter if you're new, experienced or an advanced lifter.
There's a Sheiko program for everyone here.
Make sure you make a copy of the spreadsheet. For how to save spreadsheet instructions on mobile, click here, or desktop, here.
Sheiko programs are powerlifting routines made by one of the best powerlifting coaches, Boris Sheiko.
No matter what level you are, novice to advanced, you'll find a program designed to help you make the most out of your training.
These are templates and there's quite a few variations to choose from, allowing it to fit your preferences.
There's even a powerlifting programming app from Boris Sheiko and it'll help further tailor the program to your needs.
It'll take a 30 day observation period to see how you respond to different loads in different rep ranges for exercises that you already do.
At the end of the 30 day period it'll have enough data to build programs for you.
It was first released on iOS but now it's available on the Android's Play Store.
They both have a 4.7 rating with more than 100 reviews as of this time so it seems to be working well for most people.
In order to find the right program, you'll need to assess your current skill level.
Use this Ukrainian IPF chart to find your lifter classification for raw men and women athletes, in kilograms:
The majority of the programs listed below are broken down into separate cycles throughout each tab.
Each cycle can be run separately or back to back, with each program lasting anywhere from 4 weeks to 20 weeks, depending on how many cycles are used and the skill level of the lifter.
This is the Sheiko beginner program:
This is the Sheiko intermediate small load program:
This is the Sheiko intermediate large load program:
This is the Sheiko 3 times weekly bench with squats program:
This is the Sheiko advanced small load program:
This is the Sheiko advanced medium load program: