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.
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:
For warm up, it's a good idea to take 5-10 minutes to walk until you feel warm.
Once you do that, perform a few light sets of the muscles you're about to workout.
You should do at least 3-4 warm up sets before your actual workout, and then follow the program's workouts.
You can do 1-2 warm up sets before a specific exercise.
Sheiko is a famous Russian powerlifting coach and these programs are named after him.
There are many variations, made for various levels and goals.
It doesn't matter if you're a beginner, intermediate, or advanced, you'll likely find a variation that suits you.
The charts provided above will help determine your training level.
If you're below Class 3 then you'll want to start with the beginner program.
And Class 1 / 2 lifters can start with intermediate.
While CMS and above can use advanced.
These are general guidelines and you should change your level if needed.
These are the general guidelines, whether you're a man or a woman:
The idea here is that the lighter the lifter, the more volume they need.
In order to achieve desired outcomes from training, running a specific training block is necessary.
The video below contains the interview with Sheiko and he answers most of the questions that are frequently asked.
Check below the video for timestamps.
These are the timestamps for the video above:
Burning out is always a possibility and it can happen from a number of reasons.
Here are some overtraining signs to look out for:
If you ignore these signs and keep exercising, you will eventually hit a plateau and will increase chance of injury.
If you're already experiencing these symptoms, take it easy and avoid pushing yourself for at least a week or two.
The Sheiko programs are proven to be effective for training.
It's great for any level and there's bound to be a spreadsheet tailored to your needs.
If you have any questions, feel free to leave a comment or contact me.