Sheiko program guide and free spreadsheet
Intermediate · 3 days a week · 4 weeks · High-frequency powerlifting, technique at moderate percentages
A three-day powerlifting plan for lifters who want lots of technique practice on squat, bench and deadlift at moderate weights, with no failure sets.
Free. The spreadsheet needs no account.
How Sheiko program works
The Sheiko program, written by Russian coach Boris Sheiko, trains the three competition lifts several times per week. LiftCodex puts most of the work between 60 and 80% of your one-rep max and rarely above 90%, over 3 to 4 sessions a week.
Sets and reps are prescribed exactly, usually as ladders of doubles, triples, fours and fives that climb in weight. There are no AMRAP sets. The goal is many clean, practiced reps, not a few hard ones.
The numbered programs differ by level. Program 29 is the beginner entry point with lower volume. Programs 30 and 31 are intermediate, 32 is advanced with heavy recovery demands, and a separate competition-prep program tapers into a meet. LiftCodex lists each as a four-week block.
The schedule here is our simplified three-day week: a squat and bench day, a deadlift and bench day, and a second squat and bench day. The percentages are ours, not Sheiko's, and top out at 70%, lighter than his real blocks.
The schedule
Train on Monday, Wednesday, Friday, or any other days with rest between. Percentages are of your training max, which is 100% of your one-rep max.
Day 1: Squat, bench, squat
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 5 @ 50%, 1 x 5 @ 60%, 3 x 5 @ 70% |
| Bench press | 1 x 5 @ 50%, 1 x 5 @ 60%, 3 x 5 @ 70% |
| Squat (second block) | 1 x 3 @ 60%, 3 x 3 @ 70% |
Day 2: Deadlift and bench
| Lift | Sets and reps |
|---|---|
| Deadlift | 1 x 4 @ 50%, 1 x 4 @ 60%, 3 x 4 @ 70% |
| Bench press | 1 x 5 @ 50%, 1 x 5 @ 60%, 3 x 5 @ 65% |
Day 3: Squat and bench
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 4 @ 50%, 1 x 4 @ 60%, 3 x 4 @ 70% |
| Bench press | 1 x 4 @ 50%, 1 x 4 @ 60%, 3 x 4 @ 70%, 1 x 4 @ 65% |
A plus sign means AMRAP: do as many good reps as you can on that set.
Progression and stall rules
Percentages come from a real one-rep max
Every load is a share of your competition one-rep max, not a training max. Use a recent tested max or a conservative estimate. An inflated max makes the whole block heavier than it was written.
Run the block as written
Sheiko programs are built as a unit, with exact sets, reps and percentages. Do the planned reps, stop there, and finish at least one full four-week block before changing anything.
A missed rep is a planning error
There are no AMRAP sets. If a prescribed rep is missed, the load was too high for that day. Lower the percentages for the next block instead of grinding.
Move up between blocks
The small jump after every four-week block is our own rule. The real numbered programs rotate through different intensity patterns. Re-test when you can.
Weekly volume
Work sets per lift, counted from the schedule above (warm-ups not included).
| Lift | Sets per week |
|---|---|
| Squat | 10 |
| Bench press | 16 |
| Squat (second block) | 4 |
| Deadlift | 5 |
Who it suits
A good fit
- Lifters who already squat, bench and deadlift with decent technique and want a structured way to practice them often.
- People who respond to volume and repetition and prefer sub-maximal training to grinding heavy sets.
- Lifters preparing for a meet who want a program with a clear tapering plan once they move to the competition version.
Look elsewhere if
- Lifters without established technique. The volume is high, and sloppy reps at high frequency build bad habits.
- Anyone who cannot get to the gym three days a week or who sleeps and eats poorly.
- Lifters who want to test heavy singles or push AMRAP sets every week.
Common mistakes
Starting with a program that is too big
Jumping straight to program 32 or a competition-prep block without adapting first is the classic error. Start at the entry level and earn the extra volume.
Adding bodybuilding work on top
Piling accessories onto the main lifts causes overreaching, especially in the first block. Run the plan as written, then add small amounts of extra work.
Lengthening the rest or the session
Rest enough between heavy sets, but do not stretch sessions with extra exercises or long breaks.
Using a max that is too high
Percentages only work when the max is real. Use a tested or conservative number so moderate weights stay moderate.
Changing the structure early
Heavy edits to the core layout tend to backfire. If recovery slips, trim total sets by 10 to 20% (Type A Training) before changing anything else.
Your sample week
For each lift, enter: Your competition one-rep max (tested, or a conservative estimate). The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.
Day 1: Squat, bench, squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 160 |
| 2 | 5 | 190 |
| 3 | 5 | 220 |
| 4 | 5 | 220 |
| 5 | 5 | 220 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 115 |
| 2 | 5 | 135 |
| 3 | 5 | 160 |
| 4 | 5 | 160 |
| 5 | 5 | 160 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 190 |
| 2 | 3 | 220 |
| 3 | 3 | 220 |
| 4 | 3 | 220 |
Day 2: Deadlift and bench
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 4 | 205 |
| 2 | 4 | 245 |
| 3 | 4 | 285 |
| 4 | 4 | 285 |
| 5 | 4 | 285 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 115 |
| 2 | 5 | 135 |
| 3 | 5 | 145 |
| 4 | 5 | 145 |
| 5 | 5 | 145 |
Day 3: Squat and bench
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 4 | 160 |
| 2 | 4 | 190 |
| 3 | 4 | 220 |
| 4 | 4 | 220 |
| 5 | 4 | 220 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 4 | 115 |
| 2 | 4 | 135 |
| 3 | 4 | 160 |
| 4 | 4 | 160 |
| 5 | 4 | 160 |
| 6 | 4 | 145 |
The spreadsheet
The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.
Open it in Google Sheets
- Download the .xlsx file above.
- Go to Google Drive and choose New, then File upload, and pick the file.
- Double-click the uploaded file and choose Open with Google Sheets.
- Choose File, then Save as Google Sheets so you can edit it.
Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.
How it compares
Sheiko program vs Candito 6 Week
Candito runs a weekly pattern of hypertrophy, strength and peaking with some heavy sets. Sheiko stays lower on the percentage scale and spreads more reps across more sessions. Read the Candito 6 Week guide.
Sheiko program vs Powerlifting program
A general powerlifting program is a simpler weekly layout. Sheiko is a specific method with exact percentage ladders and higher frequency on the competition lifts. Read the Powerlifting program guide.
Sheiko program vs Conjugate method
Conjugate rotates max-effort and dynamic-effort work across varied lifts. Sheiko trains the competition lifts themselves, again and again, at moderate loads. Read the Conjugate method guide.
Load Sheiko program into Train and log each session against the plan.
Start it in Symmetric StrengthThe workouts in Train show one rep count per lift. Real Sheiko weeks mix several percentages and rep counts inside each lift. The schedule above is our simplified version, not a Sheiko program.
Common questions
What is the Sheiko program?
A family of powerlifting programs from Boris Sheiko, a Russian coach. They train squat, bench and deadlift often, use exact percentages and reps, and stay mostly between 60 and 80% of your one-rep max.
Which Sheiko program should a beginner start with?
Program 29 is the usual starting point because its volume is lower. Sources disagree on whether true novices should run Sheiko at all, so build technique on the three lifts first.
Do you train to failure on Sheiko?
No. The sets are fixed, there are no AMRAP sets, and the principle is to complete every prescribed rep cleanly and stop. A missed rep means the load was too high.
How many days a week is it?
Three to four sessions, with each competition lift trained several times per week. This guide shows the three-day layout.
How long does a Sheiko block last?
The numbered programs are usually described as four-week blocks. Some write-ups describe runs of up to four months, and competition prep runs 12 to 16 weeks.
Why does the in-app template look different?
The Symmetric Strength template uses one rep count per lift. The schedule on this page uses ladders of increasing weight, and the spreadsheet fills in each set from your numbers.
Know where you stand
Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.
Sources and credit
The Sheiko program was created by Russian powerlifting coach Boris Sheiko. We found no official Sheiko site we could confirm, so none is linked. The LiftCodex link below is a guide page, not his site. This guide describes the method in our own words from the write-ups listed under sources. The sets and percentages shown are our own simplified schedule, not Sheiko's programs. His own books and programs are the authoritative source.
- Sheiko program guide (LiftCodex)
- Sheiko program guide 2026 (Castiron Lift)
- Sheiko programs guide (Type A Training)
Checked . Symmetric Strength is not affiliated with Boris Sheiko. Program names are used only to identify the programs.