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Squat 177
Bench 115
Deadlift 195

SHEIKO 3 DAY PROGRAMOVER 80KG (175 LB) BODYWEIGHT

 Sheiko
Prep period 1

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
75% 3 5 86
2 Squat 50% 5 1 89
60% 5 1 106
70% 5 5 124
3 Bench press 50% 6 1 58
60% 6 1 69
65% 6 4 75
4 Chest muscles 6 4
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 98
60% 3 1 117
70% 3 1 137
75% 3 4 146
2 Incline Bench press (30 degrees) 50% 3 1
60% 3 1
70% 3 4
3 Deadlift from boxes 60% 3 1 117
70% 3 1 137
80% 3 4 156
4 Leg extension 8 5
5 Abs 8 3

4 day (Friday) % reps sets weight

1 Bench press 50% 7 1 58
55% 6 1 63
60% 5 1 69
65% 4 1 75
70% 3 2 81
75% 2 2 86
70% 3 2 81
65% 4 1 75
60% 6 1 69
55% 8 1 63
50% 10 1 58
2 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
75% 3 5 133
3 French press 8 5
4 Lat muscles 8 5
5 Good morning (sitting) 5 5
week 2 % reps sets weight
1 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
80% 2 4 142
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 2 5 92
5 Squat 55% 3 1 97
65% 3 1 115
75% 3 4 133
3 Chest muscles 8 5
Push up (legs are on the bench, 10-20
4 kg on the back) 8 4
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees (pause = 1 sec) 50% 3 1 98
60% 3 1 117
70% 3 4 137
2 Bench press 55% 5 1 63
65% 4 1 75
75% 3 4 86
3 Deadlift 50% 3 1 98
60% 3 1 117
70% 3 1 137
75% 3 4 146
5 Leg press 6 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
75% 3 1 133
80% 3 2 142
85% 2 3 150
2 Bench press 50% 6 1 58
60% 5 1 69
70% 4 1 81
75% 3 1 86
80% 2 2 92
85% 1 2 98
75% 3 1 86
65% 5 1 75
55% 5 1 63
3 Lat muscles 8 4
4 Triceps 6 5
5 Good morning (sitting) 6 5
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
80% 3 4 142
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 3 5 92
3 Squat 50% 5 1 89
60% 5 1 106
70% 5 4 124
4 Chest muscles 10 5
Push up (legs are on the bench, 10-20 kg
5 on the back) 8 4
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 98
65% 2 2 127
70% 1 3 137
2 Bench press 50% 4 1 58
60% 3 1 69
70% 3 1 81
80% 3 2 92
85% 2 2 98
80% 3 2 92
3 Deadlift from boxes 60% 3 1 117
70% 3 1 137
80% 3 1 156
85% 2 2 166
90% 1 3 176
4 Delts 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 2 4 92
2 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
80% 2 4 142
3 Bench press 50% 6 1 58
60% 6 1 69
65% 6 4 75
4 Chest muscles 8 4
5 Hyperextension 8 4
week 4
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 97
65% 4 1 115
75% 3 1 133
85% 2 4 150
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
75% 3 4 86
3 Squat 50% 3 1 89
60% 3 1 106
70% 3 2 124
80% 2 4 142
4 Lat muscles 6 5
5 Dip 4 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 3 2 92
85% 2 3 98
2 Deadlift 50% 4 1 98
60% 4 1 117
70% 3 2 137
80% 3 2 156
85% 2 3 166
3 Bench press 55% 4 1 63
65% 4 1 75
75% 4 4 86
5 Leg extension 8 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
80% 3 5 142
2 Bench press 50% 6 1 58
60% 6 1 69
65% 6 4 75
3 Chest muscles 10 5
4 French press 6 4
5 Hyperextension 8 4
 Sheiko
Prep period 2

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 2 4 92
2 Squat 50% 5 1 89
60% 5 2 106
70% 2,4,6,7,5,3 1 124
3 Bench press 55% 3 1 63
65% 3 1 75
75% 3 4 86
4 Chest muscles 8 4
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 98
60% 3 1 117
70% 3 1 137
80% 2 4 156
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 2 2 92
85% 1 2 98
80% 2 2 92
3 Deadlift from boxes 60% 3 1 117
70% 3 1 137
80% 2 2 156
90% 1 3 176
4 Lat muscles 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 97
65% 4 1 115
75% 3 1 133
85% 2 4 150
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 3 4 92
3 Squat 50% 3 1 89
60% 3 1 106
70% 3 1 124
80% 2 4 142
4 Dip 5 5
5 French press 6 4
6 Hyperextension 8 4
week 2

1 day (Monday) % reps sets weight

1 Bench press 55% 5 1 63
65% 4 1 75
75% 3 1 86
85% 2 4 98
2 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
80% 2 4 142
3 Bench press 50% 3 1 58
60% 3 1 69
70% 3 1 81
80% 2 3 92
4 Chest muscles 8 4
5 Good morning (standing) 5 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 98
60% 3 1 117
70% 2 3 137
2 Bench press 50% 4 1 58
60% 4 1 69
70% 4 1 81
75% 4 4 86
3 Deadlift 55% 3 1 107
65% 3 1 127
75% 3 1 146
85% 2 3 166
4 Delts 6 4
5 Lat muscles 8 4
6 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
80% 3 2 142
85% 2 3 150
80% 3 2 142
2 Bench press 50% 4 1 58
60% 3 1 69
70% 3 4 81
4 Triceps 8 4
5 Leg press 5 5
week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 2 4 92
2 Squat 50% 5 1 89
60% 5 1 106
70% 3,7,4,6,2 1 124
3 Bench press 55% 4 1 63
65% 4 1 75
75% 4 3 86
4 Chest muscles 8 4
6 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 98
60% 3 1 117
70% 3 1 137
80% 2 4 156
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 3 2 92
85% 2 2 98
90% 1 2 104
80% 2 2 92
3 Deadlift from boxes 60% 3 1 117
70% 3 1 137
80% 3 1 156
90% 2 2 176
95% 1 2 185
4 French press 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
80% 3 4 142
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 2 4 92
3 Delts 6 4
4 Good morning (sitting) 4 5
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
80% 3 5 142
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 2 4 92
3 Chest muscles 8 4
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 58
60% 4 1 69
70% 3 1 81
80% 2 2 92
85% 1 1 98
90% 1 2 104
80% 2 2 92
2 Deadlift 50% 3 1 98
60% 3 1 117
70% 3 1 137
80% 2 2 156
85% 1 1 166
90% 1 2 176
3 Triceps 6 4
4 Leg press 5 5
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 89
60% 4 1 106
70% 3 1 124
80% 3 1 142
85% 2 4 150
2 Bench press 55% 4 1 63
65% 4 1 75
75% 3 4 86
3 Chest muscles 8 4
4 Delts 6 5
5 Good morning (sitting) 4 5
 Sheiko
Comp period

week 1

1 day (Monday) % reps sets weight

1 Squat 50% 3 1 89
60% 3 1 106
70% 3 1 124
75% 2 3 133
2 Bench press 50% 3 1 58
60% 3 1 69
70% 3 1 81
75% 2 4 86
3 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 89
60% 3 1 106
70% 3 1 124
80% 2 1 142
90% 1 1 159
95% 1 1 168
100%-
if 100% is ok, then go for 105% 105% 1 1-2 177-185.85
2 Bench press 50% 3 1 58
60% 3 1 69
70% 2 1 81
80% 2 1 92
90% 1 1 104
100%-
if 100% is ok, then go for 105% 105% 1 1-2 115-120.75

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 58
60% 3 1 69
70% 3 1 81
75% 2 4 86
2 Deadlift 50% 3 1 98
60% 3 1 117
70% 2 1 137
80% 1 1 156
90% 1 1 176
100%-
if 100% is ok, then go for 105% 105% 1 1-2 195-204.75
3 Chest muscles 6 4
4 Good morning (standing) 8 4
week 2

1 day (Monday) % reps sets weight

1 Squat 50% 3 1 89
60% 3 1 106
70% 3 1 124
80% 2 4 142
2 Bench press 50% 3 1 58
60% 3 1 69
70% 3 1 81
80% 2 5 92
3 Squat 55% 3 1 97
65% 3 1 115
75% 2 3 133
4 Chest muscles 8 4
5 Goodmorning 4 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 98
60% 3 1 117
70% 1 3 137
2 Bench press 50% 3 1 58
60% 3 1 69
70% 3 1 81
80% 2 2 92
85% 1 3 98
3 Deadlift 50% 3 1 98
60% 2 2 117
70% 1 3 137
80% 3 5 156
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 89
60% 3 2 106
70% 3 2 124
80% 3 6 142
85% 1 2 150
80% 2 2 142
3 Bench press 50% 3 1 58
60% 3 1 69
70% 3 1 81
80% 2 4 92
4 Chest muscles 6 3
5 Hyperextension 6 4
week 3

1 day (Monday) % reps sets weight

1 Squat 50% 3 1 89
60% 3 1 106
70% 3 1 124
80% 2 4 142
2 Bench press 50% 3 1 58
60% 3 1 69
70% 3 1 81
80% 2 2 92
85% 1 2 98
3 Chest muscles 6 3
4 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 58
60% 3 1 69
70% 3 1 81
80% 2 4 92
2 Deadlift 50% 3 1 98
60% 3 2 117
70% 3 2 137
75% 2 5 146
3 Good morning (standing, light weight) 4 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 89
60% 3 1 106
70% 2 1 124
75% 1 3 133
2 Bench press 50% 3 1 58
60% 3 1 69
70% 3 1 81
75% 2 3 86
3 Abs 8 2
week 4

1 day (Monday) % reps sets weight

1 Bench press 50% 3 1 58
60% 3 1 69
70% 2 2 81
75% 1 3 86
2 Deadlift 50% 3 1 98
60% 3 1 117
70% 2 3 137
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 89
60% 2 2 106
70% 1 3 124
2 Bench press 50% 3 1 58
60% 3 1 69
70% 2 3 81

5-6-7 day
Competition