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.
If you're into powerlifting, you've probably heard of the Sheiko Program.
This powerlifting routine is the brainchild of Boris Sheiko, one of the most respected coaches in the powerlifting world.
His programs have been used by athletes of all levels, from novices to advanced lifters, and have garnered a reputation for delivering impressive results.
These templates have quite a few variations to choose from, allowing it to fit your preferences.
A powerlifting programming app from Boris Sheiko'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 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.
The Sheiko Program is a customizable powerlifting routine designed by renowned coach Boris Sheiko. Suitable for all levels, it offers high-volume training that, when completed, can yield significant powerlifting gains.
NOTE: Please make a copy by clicking File > Make (requesting edit access is incorrect). For how to save spreadsheet instructions, click here.
(Read above first) SpreadsheetIn 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 original source of these charts can be found here, along with the equipped totals.
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 medium 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:
This is the Sheiko advanced large load program:
This is the Sheiko modified hypertrophy program:
This is the Sheiko training collection:
This is the Sheiko 3 day under 80kg / 175lbs 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.
From PowerliftingToWin:
Yes there's one designed by Robert Frederick.
Or you can also check out the hypertrophy modified program.
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 Program isn't just about lifting heavy weights. It's about understanding your body, pushing your limits, and constantly striving for improvement. The program is designed to be adaptable, with variations to suit everyone from beginners to advanced lifters.
The Sheiko Program comes in the form of spreadsheets, each tailored to different skill levels and loads. Whether you're a beginner, intermediate, or advanced lifter, there's a Sheiko spreadsheet for you. And within each level, you can choose from small, medium, or large loads, depending on your capacity and goals.
To further personalize your training, Boris Sheiko has developed an app. The Sheiko app takes a 30-day observation period to understand how you respond to different loads and rep ranges. At the end of this period, it uses the data to build aprogram specifically for you. It's like having Boris Sheiko as your personal coach, right in your pocket.
Implementing the Sheiko Program into your training routine requires dedication and commitment. The high volume and frequency of the program can be challenging, but it's designed to push you to your limits and help you achieve your powerlifting goals. Remember, the Sheiko Program is not a quick fix. It's a long-term commitment that requires consistency and hard work.
The Sheiko Program has been used by powerlifters around the world and has garnered a reputation for delivering impressive results. From increasing overall strength to improving lifting technique, the Sheiko Program can help you take your powerlifting to the next level.
Whether you're a novice lifter looking to get stronger or an experienced powerlifter looking for a new challenge, the Sheiko Program could be the answer. With its customizable approach and focus on high volume and frequency, the Sheiko Program can help you achieve your powerlifting goals.
What is the Sheiko Program?
The Sheiko Program is a powerlifting routine designed by Boris Sheiko, a renowned powerlifting coach. It's a high-volume, high-frequency program that's customizable to fit your skill level and goals.
Which Sheiko program should I use? Beginner, intermediate, or advanced?
The Sheiko Program is designed for all levels. If you're new to powerlifting, start with the beginner program. If you've been lifting for a while and have a good strength base, the intermediate program might be for you. And if you're an experienced lifter looking for a new challenge, try the advanced program.
Should I use small, medium, or large Sheiko program?
The small, medium, and large labels refer to the load of the program. If you're new to high-volume training, start with the small load program. As you get stronger and more accustomed to the volume, you can progress to the medium and large load programs.
What are the numbered Sheiko Programs (#32, #31, etc.)?
The numbered Sheiko Programs refer to different cycles within the program. Each number represents a different cycle, with different exercises, volumes, and intensities.
Is there a hypertrophy version of Sheiko?
While the Sheiko Program is primarily designed for powerlifting, it can also be used for hypertrophy. The high volume and frequency of the program can stimulate muscle growth, especially if you're eating in a caloric surplus.
How can I understand the training philosophy of Sheiko?
The Sheiko Program is built on the philosophy of high volume and high frequency. It's about pushing your limits, understanding your body, and constantly striving for improvement. The program is designed to be challenging, but not overwhelming.
What are the signs of burnout with the Sheiko Program?
Signs of burnout with the Sheiko Program can include persistent fatigue, decreased performance, loss of motivation, and increased susceptibility to injuries. If you're experiencing these symptoms, it might be a sign that you need to take a break or adjust the program.
How long does each Sheiko Program cycle last?
Each Sheiko Program cycle can last anywhere from 4 weeks to 20 weeks, depending on the specific program and your skill level.
Can I use the Sheiko Program for weight loss?
While the Sheiko Program is primarily designed for powerlifting, the high volume and frequency of the program can contribute to calorie burn and potentially aid in weight loss. However, diet and nutrition play a crucial role in weight loss.
Can I combine the Sheiko Program with other training routines?
The Sheiko Program is quite intensive and may not leave much room for additional training. However, depending on your capacity and recovery, you might be able to incorporate some additional training. It's best to consult with a coach or experienced lifter.
What equipment do I need for the Sheiko Program?
The Sheiko Program primarily involves compound lifts, so you'll need access to a barbell, weight plates, a squat rack, and a bench. Some variations of the program may also include accessory exercises that require dumbbells or machines.
Can beginners use the Sheiko Program?
Yes, the Sheiko Program has variations designed for beginners. However, it's a high-volume, high-frequency program, so it's important to ensure you have a good foundation of strength and proper lifting technique before starting.
How many days a week is the Sheiko Program?
The Sheiko Program typically involves training three to four days a week. The exact number can vary depending on the specific program and your individual recovery capacity.
Can I do cardio while on the Sheiko Program?
Yes, you can incorporate cardio into your routine while on the Sheiko Program. However, keep in mind that the Sheiko Program is quite intensive, so it's important to balance your cardio so it doesn't interfere with your recovery and strength gains.
How long should I rest between sets in the Sheiko Program?
Rest periods in the Sheiko Program can vary depending on the exercise and your individual recovery. However, a general guideline is to rest long enough to feel ready for the next set, which is typically around 2-5 minutes for the main lifts.
Can I modify the Sheiko Program?
The Sheiko Program is designed to be adaptable, so you can make modifications to fit your needs. However, any major changes should be made with caution and preferably under the guidance of a coach or experienced lifter.
What should I eat while on the Sheiko Program?
While on the Sheiko Program, it's important to eat a balanced diet that supports your training and recovery. This typically involves a mix of protein, carbohydrates, and fats. The exact amounts can vary depending on your individual needs and goals.
How should I warm up for the Sheiko Program?
A proper warm-up is crucial for the Sheiko Program to prepare your body for the high-volume, high-frequency training. This could involve a mix of general warm-up exercises (like light cardio) and specific warm-up sets for each lift.
What if I miss a workout in the Sheiko Program?
If you miss a workout in the Sheiko Program, it's generally best to simply continue with the program as planned. However, if you miss several workouts, you may need to adjust the program or repeat a week.
Can I use the Sheiko Program for bodybuilding?
While the Sheiko Program is primarily designed for powerlifting, it can also be used for bodybuilding. The high volume and frequency of the program can stimulate muscle growth, especially if you're eating in a caloric surplus. However, you may need to incorporate additional accessory exercises to target specific muscle groups.
What should I do after completing a Sheiko Program cycle?
After completing a Sheiko Program cycle, you can either repeat the cycle, move on to a different Sheiko Program, or switch to a different training program, depending on your goals. It can also be beneficial to take a deload week to allow your body to fully recover.
Can I do the Sheiko Program while cutting?
Yes, you can do the Sheiko Program while cutting. However, remember that the program's high volume and frequency can be demanding, so it's important to ensure you're eating enough to support your training and recovery.
How should I track my progress on the Sheiko Program?
You can track your progress on the Sheiko Program by monitoring your strength gains on the main lifts. You can also track changes in your body composition, such as changes in weight or muscle mass. Additionally, the Sheiko app can help you track your performance and adjust the program based on your progress.
What should I do if I'm not making progress on the Sheiko Program?
If you're not making progress on the Sheiko Program, it could be due to a variety of factors, such as not eating enough, not getting enough rest, or not using the right load. It could also be that the program is not the right fit for you. If you're struggling, it may be helpful to consult with a coach or experienced lifter.
The Sheiko Program is a comprehensive powerlifting routine that can help you reach your strength goals.
Designed by renowned coach Boris Sheiko, this program offers a customizable approach to powerlifting training.
Whether you're a beginner or an experienced lifter, the Sheiko Program can provide the structure and challenge you need to improve.
Remember, success with the Sheiko Program requires commitment, consistency, and hard work. But with these elements in place, you can achieve impressive results.
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