Sheiko 3day Under 80kg

Sheiko
3 day program for lifters under 175lb
Squat
420
Bench
265
Deadlift
470
Total
1155
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Sheiko
NL
Avg %
Preparatory Period (#37)
Number of Lifts
350
0.24
300
0.23
250
0.22
200
0.21
150
0.2
100
0.19
50
Wk1
Wk2
Number of Lifts (NL)
Wk3
Average Weight (% of Total)
0.18
Wk4
Volume
Intensity
#37
Squat
Bench
Dead
NL
Dead
Totalg Weight
Avg %
Squat
Bench
Dead
Wk1
74
142
70
20470
Squat Bench
23340
21990
0 #DIV/0!
19.9%
66%
62%
67%
Wk2
93
113
57
26780
19680
17825
0 #DIV/0!
21.2%
69%
66%
67%
Wk3
109
162
63
31070
27885
21080
0 #DIV/0!
20.7%
68%
65%
71%
Wk4
83
118
26
24310
21485
8690
0 #DIV/0!
20.8%
70%
69%
71%
Month
359
535
216
0 #DIV/0!
20.6%
68%
65%
69%

350
0.24
300
0.23
250
0.22
NL
Avg %
NL
Avg %
Number of Lifts
350
0.24
300
0.23
250
0.22
200
0.21
150
0.2
100
0.19
50
Wk1
Wk2
Wk3
0.18
Wk4
Volume
Intensity
#30
Squat
Bench
Dead
NL
Dead
Totalg Weight
Avg %
Squat
Bench
Dead
Wk1
119
113
63
33935
Squat Bench
20015
21625
0 #DIV/0!
22.2%
68%
67%
73%
Wk2
84
83
59
23475
15040
19085
0 #DIV/0!
22.1%
67%
68%
69%
Wk3
106
112
60
30180
20310
21290
0 #DIV/0!
22.4%
68%
68%
75%
Wk4
83
81
26
24360
14935
8690
0 #DIV/0!
21.9%
70%
70%
71%
Month
392
389
208
0 #DIV/0!
22.2%
68%
68%
72%
Competition Period (#32)
Number of Lifts
350
0.24
300
0.23
250
0.22
200
0.21
150
0.2
100
0.19
50
Wk1
Wk2
Wk3
0.18
Wk4
NL
Avg %
150
0.2
100
0.19
50
Wk1
Wk2
Wk3
0.18
Wk4
Volume
Intensity
#32
Squat
Bench
Dead
NL
Squat Bench
Dead
Totalg Weight
Avg %
Squat
Bench
Dead
Wk1
59
60
13
16660
11065
4325
0 #DIV/0!
21.0%
67%
70%
71%
Wk2
77
102
41
22630
19035
13185
0 #DIV/0!
21.6%
70%
70%
68%
Wk3
41
63
25
11700
11620
7915
0 #DIV/0!
21.0%
68%
70%
67%
Wk4
15
32
15
3900
5380
4465
0 #DIV/0!
19.2%
62%
63%
63%
Month
192
257
94
0 #DIV/0!
21.0%
68%
69%
68%
90+
80-89
70-79
60-69
50-59
Squat #37
Bench #37
180
180
160
160
140
140
120
120
100
100
80
80
60
60
40
40
20
20
0
0
Wk1
Wk2
Wk3
Wk4
Wk1
Wk2
Wk3
Wk4
Loading Type
%
Wk1
Wk2
Wk3
Wk4
Month
Wk1
Wk2
Wk3
Wk4
Month
50-59
10
15
15
15
55
50-59
42
23
37
20
122
60-69
18
18
18
12
66
60-69
39
25
60
18
142
70-79
46
50
61
18
175
70-79
61
49
36
53
199
80-89
10
15
38
63
80-89
16
29
27
72
90+
90+
NL
NL
Squat #30
Bench #30
180
180
160
160
140
140
120
120
100
100
Squat #30
Bench #30
180
180
160
160
140
140
120
120
100
100
80
80
60
60
40
40
20
20
0
Wk1
Wk2
Wk3
Wk4
Wk1
Wk2
Wk3
Wk4
Loading Type
%
Wk1
Wk2
Wk3
Wk4
Month
Wk1
Wk2
Wk3
Wk4
Month
50-59
20
15
16
15
66
50-59
27
21
21
17
86
60-69
26
17
18
12
73
60-69
22
17
18
15
72
70-79
43
37
36
18
134
70-79
26
24
33
25
108
80-89
30
12
36
36
114
80-89
38
21
40
24
123
90+
90+
NL
NL
Squat #32
Bench #32
180
180
160
160
140
140
120
120
100
100
80
80
60
60
40
40
20
20
0
Wk1
Wk2
Wk3
Wk4
Wk1
Wk2
Wk3
Wk4
60
60
40
40
20
20
0
Wk1
Wk2
Wk3
Wk4
Wk1
Wk2
Wk3
Wk4
Loading Type
%
Wk1
Wk2
Wk3
Wk4
Month
Wk1
Wk2
Wk3
Wk4
Month
50-59
27
50-59
13
37
60-69
15
18
48
60-69
12
13
12
46
70-79
30
24
16
76
70-79
34
34
26
14
108
80-89
26
10
38
80-89
42
19
63
90+
90+
NL
NL
By MaximusGluteus
Squat
Deadlift #37
Bench
Deadlift
Lift Distribution #37
180
160
0.9
140
0.8
0.7
120
0.6
100
0.5
80
0.4
60
0.3
40
0.2
20
0.1
0
Wk1
Wk2
Wk3
0
Wk1
Wk4
Wk2
Wk3
Wk4
Loading Focus
%
Wk1
Wk2
Wk3
Wk4
Month
50-59
10
26
% of Lifts
Squat #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
60-69
20
12
45
Bench #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
70-79
28
37
34
105
Dead #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
80-89
12
16
12
40
90+
NL
Deadlift #30
1
160
0.9
140
0.8
100
Wk2
Wk3
Wk4
Month
180
120
Wk1
0.7
0.6
Deadlift #30
180
160
0.9
140
0.8
0.7
120
0.6
100
0.5
80
0.4
60
0.3
40
0.2
20
0.1
0
Wk1
Wk2
Wk3
0
Wk1
Wk4
Wk2
Wk3
Wk4
Loading Focus
%
Wk1
Wk2
Wk3
Wk4
Month
50-59
20
% of Lifts
60-69
13
12
38
70-79
14
24
16
60
80-89
24
15
31
12
82
90+
NL
Deadlift #32
Wk1
Wk2
Wk3
Wk4
Month
180
160
0.9
140
0.8
0.7
120
0.6
100
0.5
80
0.4
60
0.3
40
0.2
20
0.1
0
Wk1
Wk2
Wk3
Wk4
0
Wk1
Wk2
Wk3
Wk4
60
0.3
40
0.2
20
0.1
0
Wk1
Wk2
Wk3
0
Wk1
Wk4
Wk2
Wk3
Wk4
Loading Focus
%
Wk1
Wk2
Wk3
Wk4
Month
50-59
15
% of Lifts
Wk1
Wk2
Wk3
Wk4
Month
60-69
11
23
70-79
16
37
80-89
15
16
90+
NL
Sheiko #37
NL
Volume
Squat
359
102630
Bench press
535
92390
Deadlift
216
69585
Total
1110
264605
Week 1
Day 1
1 Bench press
2 Squat
4 Bench
press
Reps
Sets
Weight
50%
60%
70%
75%
50%
60%
70%
50%
60%
65%
5
4
3
3
5
5
5
6
6
6
10
5
1
2
2
5
1
2
5
1
2
4
5
5
135
160
185
200
210
250
295
135
160
170
Reps
Sets
Weight
50%
60%
70%
75%
5
5
4
3
4
5
5
5
4
3
5
10
1
2
2
4
6
5
1
2
2
4
5
3
235
280
330
355
Reps
Sets
Weight
3 Dumbbell
5 Good
fly
morning (standing)
Day 3
1 Deadlift
2 Incline
Bench press
3 Dip
4 Deadlift
from boxes
50%
60%
70%
80%
5 Lunge
6 Abs
Day 5
235
280
330
375
1 Bench
press
2 Dumbbell
50%
55%
60%
65%
70%
75%
70%
65%
60%
55%
50%
fly
3 Squat
50%
60%
70%
75%
4 French
press
5 Good morning (sitting)
7
6
5
4
3
2
3
4
6
8
10
10
5
4
3
3
10
5
1
1
1
1
2
2
2
1
1
1
1
5
1
2
2
5
5
5
135
145
160
170
185
200
185
170
160
145
135
210
250
295
315
Squat
74
20470
Bench press
142
23340
Deadlift
70
21990
Total
286
65800
Week 2
Day 1
1 Squat
2 Bench
press
3 Dumbbell
up
5 Squat
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
80%
5
4
3
2
5
4
3
2
10
10
3
3
3
1
2
2
5
1
1
2
6
5
5
1
1
4
210
250
295
335
135
160
185
210
fly
4 Push
55%
65%
75%
230
275
315
6 Good
morning (standing)
Day 3
1 Deadlift up to knees
2 Bench
press
3 Dumbbell
Reps
Sets
Weight
50%
60%
70%
50%
60%
70%
4
4
4
5
5
4
10
4
4
3
3
5
1
2
4
1
2
5
5
1
1
2
5
5
235
280
330
135
160
185
Reps
Sets
Weight
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
60%
50%
4
4
3
3
6
5
4
3
2
4
5
6
7
10
10
3
3
2
6
1
1
2
6
1
1
2
2
2
1
1
1
1
5
5
1
1
4
5
210
250
295
315
135
160
185
200
210
200
185
160
135
fly
4 Deadlift
50%
60%
70%
75%
5 Lunge
Day 5
1 Squat
2 Bench
press
3 Dumbbell
fly
4 Triceps
5 Squat
6 Good
55%
65%
75%
morning (sitting)
235
280
330
355
230
275
315
Squat
93
26780
Bench press
113
19680
Deadlift
57
17825
Total
263
64285
Week 3
Day 1
1 Squat
2 Bench
press
3 Dumbbell
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
80%
5
4
3
3
5
4
3
3
10
10
5
5
5
10
1
2
2
5
1
1
2
5
5
5
1
1
5
3
210
250
295
335
135
160
185
210
Reps
Sets
Weight
50%
60%
70%
75%
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
4
4
4
4
6
5
4
3
2
3
4
5
6
7
8
10
5
5
4
5
10
1
1
2
4
1
1
2
2
2
2
1
1
1
1
1
5
1
2
4
5
3
235
280
330
355
135
160
185
200
210
200
185
170
160
145
135
fly
4 Push
up
5 Squat
50%
60%
70%
6 Abs
Day 2
2 Bench
press
3 Dumbbell
fly
4 Deadlift from boxes
5 Lunge
6 Abs
60%
70%
80%
210
250
295
280
330
375
Day 3
1 Bench press
2 Squat
3 Bench
press
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
75%
50%
60%
65%
5
4
3
2
5
5
5
4
6
6
6
10
5
1
1
2
5
1
1
2
5
1
2
4
5
5
135
160
185
210
210
250
295
315
135
160
170
4 Dumbbell
fly
5 Good morning (standing)
Squat
109
31070
Bench press
162
27885
Deadlift
63
21080
Total
334
80035
Week 4
Day 1
1 Squat
2 Bench
press
3 Dumbbell
Reps
Sets
Weight
50%
60%
70%
80%
85%
50%
60%
70%
80%
5
4
3
3
2
5
4
3
3
10
8
5
4
3
2
5
1
1
2
2
3
1
1
2
5
5
5
1
1
2
4
5
210
250
295
335
355
135
160
185
210
fly
4 Dip
5 Squat
6 Good
50%
60%
70%
80%
morning (standing)
210
250
295
335
Day 3
1 Bench press
2 Deadlift
3 Bench
press
4 Dumbbell
Reps
Sets
Weight
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%
5
4
3
3
2
4
4
3
3
2
5
5
4
10
5
1
1
2
2
3
1
1
2
2
3
1
1
4
5
5
135
160
185
210
225
235
280
330
375
400
145
170
200
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
5
4
3
3
5
5
5
10
8
5
10
1
1
2
6
1
1
5
5
5
5
3
210
250
295
335
135
160
185
fly
5 Lunge
Day 5
1 Squat
2 Bench
press
3 Dumbbell
fly
4 Dip
5 Good
morning (sitting)
6 Abs
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
1 Bench press
2 Squat
3 Bench
press (narrow grip)
4 Dumbbell
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
5
4
3
3
5
4
3
3
3
3
3
10
5
4
3
5
1
1
1
5
1
1
2
5
1
1
4
5
1
1
5
5
135
160
185
210
210
250
295
335
135
160
185
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
4
4
3
3
5
4
3
3
2
3
1
2
2
5
1
1
1
2
2
1
235
282
329
376
135
160
185
210
225
210
fly
5 Squat
6 Good
55%
65%
75%
morning (standing)
Day 3
1 Deadlift
2 Bench
press
230
275
315
70%
60%
50%
fly
4 Deadlift from boxes
5
7
9
4
5
4
3
2
5
10
1
1
1
6
1
2
3
4
5
3
185
160
135
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
80%
5
4
3
3
5
4
3
2
6
5
5
4
10
5
1
2
2
5
1
1
1
5
5
1
2
4
5
5
210
250
295
335
135
160
185
210
3 Dumbbell
60%
70%
80%
90%
5 Lunge
6 Abs
Day 5
1 Squat
2 Bench
press
3 Dip
4 Squat
50%
60%
70%
5 French
press
280
330
375
425
210
250
295
Squat
119
33935
Bench press
113
33935
Deadlift
63
21625
Total
295
89495
Week 2
Day 1
1 Squat
Reps
Sets
Weight
50%
60%
70%
80%
90%
5
4
3
2
1
1
2
2
2
3
210
250
295
335
380
2 Bench
press
3 Dumbbell
4 Push
50%
60%
70%
80%
5
4
3
3
10
10
5
4
3
2
5
1
1
1
5
5
5
1
1
2
4
5
135
160
185
210
Reps
Sets
Weight
50%
60%
70%
75%
55%
65%
75%
80%
85%
75%
65%
55%
4
4
3
3
5
4
3
2
1
3
5
7
10
4
4
3
3
5
1
2
2
4
1
1
1
2
2
1
1
1
5
1
1
2
5
5
235
280
330
355
145
170
200
210
225
200
170
145
Reps
Sets
Weight
50%
60%
70%
70%
70%
70%
70%
55%
65%
75%
5
5
3
5
7
6
4
4
4
3
1
1
1
1
1
1
1
1
1
5
210
250
295
295
295
295
295
145
170
200
fly
up
5 Squat
6 Good
50%
60%
70%
80%
morning (standing)
Day 3
2 Bench
press
3 Dumbbell
fly
4 Deadlift
50%
60%
70%
80%
5 Lunge
Day 5
1 Squat
2 Bench
press
210
250
295
335
235
280
330
375
3 Dip
5 Good
8
6
6
Squat
84
23475
Bench press
83
15040
Deadlift
59
19085
Total
226
57600
4 Leg
Press
morning (sitting)
5
5
5
Week 3
Day 1
1 Squat
2 Bench
press
3 Squat
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
65%
5
4
3
3
5
4
3
3
2
3
6
6
6
10
5
1
2
2
5
1
1
1
2
3
2
1
1
4
5
5
210
250
295
335
135
160
185
210
225
210
210
250
275
Reps
Sets
Weight
50%
60%
70%
80%
85%
50%
60%
70%
80%
4
4
3
3
2
5
4
3
2
10
1
1
2
3
3
1
1
1
5
5
235
280
330
375
400
135
160
185
210
4 Dumbbell
fly
Day 3
1 Deadlift
2 Bench
press
3 Dumbbell
fly
4 Deadlift
from boxes
65%
75%
85%
5
5
4
5
10
1
2
4
5
3
305
355
400
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
50%
60%
70%
5
4
3
3
5
4
3
3
2
3
6
6
6
10
5
1
1
1
4
1
1
2
2
3
3
1
1
4
5
5
135
160
185
210
210
250
295
335
355
335
135
160
185
5 Lunge
6 Abs
Day 5
1 Bench press
2 Squat
3 Bench
press
4 Dumbbell
fly
Squat
106
30180
Bench press
112
20310
Deadlift
60
21290
Total
278
71780
Week 4
Day 1
1 Squat
2 Bench
press
Reps
Sets
Weight
50%
60%
70%
80%
85%
90%
50%
60%
70%
5
4
3
3
2
1
5
4
3
1
1
2
2
2
2
1
1
1
210
250
295
335
355
380
135
160
185
80%
3 Dumbbell
fly
4 Dip
5 Squat
6 Good
50%
60%
70%
80%
morning (standing)
Day 3
1 Bench
press
2 Deadlift
3 Bench
press
4 Dumbbell
press
3 Dumbbell
fly
4 Dip
5 Good
morning (sitting)
6 Abs
210
210
250
295
335
Reps
Sets
Weight
5
4
3
2
4
4
3
3
2
3
3
3
2
10
5
1
1
1
4
1
1
2
2
3
1
1
1
3
5
5
145
170
200
225
235
280
330
375
400
135
160
185
210
Reps
Sets
Weight
50%
60%
70%
80%
55%
65%
75%
5
4
3
3
4
4
4
10
8
5
10
1
1
2
6
1
1
4
5
5
5
3
210
250
295
335
145
170
200
5 Lunge
2 Bench
5
5
5
1
1
2
4
5
55%
65%
75%
85%
50%
60%
70%
80%
85%
50%
60%
70%
80%
fly
Day 5
1 Squat
2
10
8
5
4
3
2
5
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
1 Squat
2 Bench
press
Reps
Sets
Weight
50%
60%
70%
75%
50%
60%
70%
75%
3
3
3
2
3
3
3
2
10
1
1
2
3
1
1
2
3
3
210
250
295
315
135
160
185
200
Reps
Sets
Weight
3
3
2
2
1
1
3
3
2
2
1
1
3
2
2
1
1
1
2
2
1
1
2-3
1
1
2
1
1
2-3
1
1
2
1
1
3 Abs
Day 2
1 Squat
2 Bench
press
3 Deadlift
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
100%-105%
50%
60%
70%
80%
90%
210
250
295
335
380
420-440
135
160
185
210
240
265-280
235
280
330
375
425
100%-105%
Day 3
1 Squat
2 Bench
press
2-3
Reps
Sets
Weight
50%
60%
70%
75%
55%
65%
75%
3
3
3
2
3
3
3
10
5
10
1
2
2
4
1
2
6
5
5
3
210
250
295
315
145
170
200
3 Dumbbell
fly
5 Abs
470-495
Squat
59
16660
Bench press
60
11065
Deadlift
13
4325
Total
132
32050
Week 2
Day 1
1 Squat
2 Bench
press
3 Dumbbell
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
80%
1
2
2
4
1
1
2
5
4
1
2
4
210
250
295
335
135
160
185
210
55%
65%
75%
3
3
3
2
3
3
3
3
8
3
3
3
Reps
Sets
Weight
50%
60%
65%
70%
3
2
2
1
1
2
2
3
235
280
305
330
fly
4 Squat
Day 2
230
275
315
2 Bench
press
3 Dumbbell
50%
60%
70%
80%
85%
3
3
3
3
2
10
3
3
3
3
1
1
2
2
3
5
1
1
2
5
10
Reps
Sets
Weight
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
3
3
3
3
3
3
3
3
4
4
4
10
5
1
1
2
5
1
2
2
6
1
1
4
5
5
135
160
185
210
210
250
295
335
135
160
185
fly
4 Deadlift
50%
60%
70%
80%
5 Abs
Day 3
1 Bench press
2 Squat
3 Bench
press
4 Dumbbell
fly
135
160
185
210
225
235
280
330
375
Squat
77
22630
Bench press
102
19035
Deadlift
41
13185
Total
118
54850
Week 3
Day 1
1 Squat
2 Bench
press
Reps
Sets
Weight
50%
60%
70%
80%
50%
3
3
3
2
3
1
1
2
5
1
210
250
295
335
135
3 Dumbbell
60%
70%
80%
85%
3
3
2
1
8
4
1
2
3
3
4
5
160
185
210
225
Reps
Sets
Weight
50%
60%
70%
80%
3
3
3
2
8
3
3
3
2
5
1
1
2
5
4
1
2
2
5
4
135
160
185
210
Reps
Sets
Weight
50%
60%
70%
75%
50%
60%
70%
75%
3
3
2
2
3
3
3
2
8
1
2
2
3
1
1
2
4
3
210
250
295
315
135
160
185
200
fly
4 Abs
Day 2
1 Bench press
2 Dumbbell
fly
3 Deadlift
4 Good
50%
60%
70%
75%
morning (standing)
Day 3
1 Squat
2 Bench
press
3 Abs
235
280
330
355
Squat
41
11700
Bench press
63
11620
Deadlift
25
7915
Total
129
31235
Week 4
Day 1
1 Bench
press
Reps
Sets
Weight
50%
60%
3
3
1
2
135
160
1 Deadlift
70%
75%
50%
60%
70%
2
1
3
2
2
8
2
4
1
2
4
2
185
200
235
280
330
Reps
Sets
Weight
50%
60%
70%
50%
60%
70%
3
3
2
3
3
2
1
2
3
1
2
3
210
250
295
135
160
185
3 Abs
Day 2
1 Squat
2 Bench
press
Competition / Test
Squat
15
3900
Bench press
32
5380
Deadlift
15
4465
Total
62
13745
Sheiko #32

Sheiko 3day Under 80kg

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Sheiko 3day Under 80kg

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Sheiko

3 day program for lifters under 175lb

Preparatory Period (#37)

Number of Lifts (NL)

Average Weight (% of Total)

Preparatory Period (#30)

Preparatory Period (#30)

Number of Lifts (NL)

Average Weight (% of Total)

Competition Period (#32)

Average Weight (% of Total)

Number of Lifts (NL)

Lift Distribution #37

Squat #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Bench #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Dead #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Lift Distribution #30

Lift Distribution #30

Squat #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Bench #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Dead #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Lift Distribution #32

Squat #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Bench #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Dead #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

press (narrow grip)

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