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Sheiko 13 Week Workout

The document outlines a 9 week conditioning program with multiple exercises each day focused on increasing strength through heavier weights and lower reps over successive weeks and sessions. Exercises include squats, bench press, deadlifts, lunges and other compound movements performed with increasing weight percentages over multiple sets and reps.

Uploaded by

Mansour Alkmim
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0% found this document useful (0 votes)
9K views22 pages

Sheiko 13 Week Workout

The document outlines a 9 week conditioning program with multiple exercises each day focused on increasing strength through heavier weights and lower reps over successive weeks and sessions. Exercises include squats, bench press, deadlifts, lunges and other compound movements performed with increasing weight percentages over multiple sets and reps.

Uploaded by

Mansour Alkmim
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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C O N D I T I O N I N G W E E K

Monday sets reps %


1 Bench press 1 5 50%
2 4 60%
3 3 70%


2 Squat 1 5 50%
2 4 60%
3 3 70%


4 Flat dumbbell fly 3 10
5 Good morning 3 5
Wednesday sets reps %
1 Deadlift 1 5 50%
2 4 60%
3 3 70%

2 Incline bench press 3 4
3 Dip 3 8
5 Lunge 3 5
Friday sets reps %
1 Bench press 1 5 50%
2 4 60%
3 3 70%

2 Flat dumbbell fly 3 10
3 Squat 1 5 50%
2 4 60%
3 3 70%

4 Dip 3 8
5 Good morning 3 5
W E E K 1
Monday sets reps %
1 Bench press 1 4 55%
1 3 60%
1 3 70%
4 3 75%


2 Squat 1 5 50%
1 5 60%
4 5 70%


3 Bench press 1 4 55%
2 4 65%
4 4 70%

4 Flat dumbbell fly 5 10
5 Good morning 5 5
Wednesday sets reps %
1 Deadlift 1 3 50%
2 5 60%
2 3 70%
3 3 75%


2 Bench press 1 5 55%
1 5 65%
4 4 70%


3 Dip 5 8
4 Deadlift from pins 1 3 50%
2 4 60%
2 3 70%
3 3 80%

5 Lunge 5 5
Friday sets reps %
1 Bench press 1 5 50%
1 4 60%
1 4 70%
1 3 75%
2 2 80%
2 1 85%
2 2 80%
1 3 75%
1 5 65%
1 5 55%

2 Flat dumbbell fly 5 10
3 Squat 1 5 50%
2 3 60%
2 3 70%
4 3 75%

4 Dip 5 8
5 Good morning 5 5
W E E K 2
Monday sets reps %
1 Squat 1 4 50%
1 4 60%
2 3 70%
4 2 80%


2 Bench press 1 3 50%
1 3 60%
1 3 70%
4 2 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 3 55%
1 3 65%
3 3 75%

6 Good morning 5 5
Wednesday sets reps %
1 Deadlift to knees 1 4 54%
1 4 60%
3 4 70%


2 Bench press 1 4 55%
1 5 65%
3 4 70%

3 Flat dumbbell fly 5 10
4 Deadlift 1 4 50%
1 4 60%
2 3 70%
4 3 75%

5 Lunge 5 5
Friday sets reps %
1 Squat 1 4 50%
1 4 60%
1 3 70%
5 3 75%


2 Bench press 1 5 50%
1 4 60%
1 4 70%
3 3 75%
1 2 80%
2 1 85%
1 2 80%
1 4 75%
1 5 70%
1 5 60%
1 6 55%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 3 55%
1 3 65%
3 2 75%

6 Good morning 5 5
W E E K 3
Monday sets reps %
1 Squat 1 4 50%
1 4 60%
3 3 70%
4 3 80%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
3 3 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 4 50%
1 4 60%
4 5 70%

6 Good morning 5 5
Wednesday sets reps %
1 Deadlift to knees 1 4 50%
1 3 60%
1 4 70%
3 4 75%


2 Bench press 1 4 50%
1 4 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 4 70%
1 6 65%
1 6 55%

3 Flat dumbbell fly 5 10
4 Deadlift from #2 pins 1 4 60%
2 3 70%
3 4 80%

5 Lunges 5 5
6 Abs 3 10
Friday sets reps %
1 Bench press 1 4 50%
1 4 60%
2 3 70%
3 3 80%


2 Squat 1 5 50%
1 5 60%
1 5 70%
4 4 75%


3 Bench press 1 5 55%
2 6 65%
5 4 70%

4 Flat dumbbell fly 5 10
5 Good morning 5 5
W E E K 4
Monday sets reps %
1 Squat 1 4 50%
1 3 60%
2 3 70%
1 3 80%
2 2 85%


2 Bench press 1 3 50%
1 3 60%
1 3 70%
4 3 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 4 50%
1 3 60%
1 3 70%
4 2 80%

6 Good morning 5 5
Wednesday sets reps %
1 Bench press 1 3 50%
1 3 60%
1 3 70%
2 3 80%
3 2 85%


2 Deadlift 1 3 50%
1 3 60%
2 2 70%
2 3 80%
2 2 85%


3 Bench press 1 5 55%
1 5 65%
3 4 75%

4 Flat dumbbell fly 5 10
5 Lunge 5 5
Friday sets reps %
1 Squat 1 4 50%
1 3 60%
2 3 70%
5 3 80%


2 Bench press 1 5 50%
1 5 60%
4 5 70%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Good morning 5 5
W E E K 5
Monday sets reps %
1 Bench press 1 5 50%
1 4 60%
2 3 70%
4 3 75%


2 Squat 1 5 50%
2 5 60%
5 5 70%


3 Bench press 1 5 55%
2 4 65%
5 4 70%

4 Flat dumbbell fly 5 10
5 good mornings 5 5
Wednesday sets reps %
1 Deadlift 1 5 50%
2 5 60%
2 4 70%
4 3 75%


2 Bench press 1 5 55%
1 5 65%
5 4 70%


3 Dip 5 8
4 Deadlift from knees 1 5 50%
2 5 60%
2 4 70%
4 3 80%

5 Lunge 5 5
Friday sets reps %
1 Bench press 1 6 50%
1 5 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 5 65%
1 7 55%

2 Flat dumbbell fly 5 10
3 Squat 1 5 50%
2 4 60%
2 3 70%
5 3 75%

4 Dip 5 8
5 Good morning 5 5
W E E K 6
Monday sets reps %
1 Squat 1 5 50%
2 4 60%
2 3 70%
5 2 80%


2 Bench press 1 5 50%
1 4 60%
2 3 70%
6 2 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 3 55%
1 3 65%
4 3 75%

6 Good morning 5 5
Wednesday sets reps %
1 Deadlift to knees 1 4 50%
2 4 60%
4 4 70%


2 Bench press 1 5 55%
1 5 65%
5 4 70%

3 Flat dumbbell fly 5 10
4 Deadlift 1 4 50%
1 4 60%
2 3 70%
5 3 75%

5 Lunge 5 5
Friday sets reps %
1 Squat 1 5 50%
1 4 60%
2 3 70%
6 3 75%


2 Bench press 1 6 50%
1 5 60%
1 4 70%
3 3 75%
2 2 80%
2 1 85%
2 2 80%
1 4 75%
1 5 70%
1 6 60%
1 7 50%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 3 55%
1 3 65%
4 2 75%

6 Good morning 5 5
W E E K 7
Monday sets reps %
1 Squat 1 5 50%
2 4 60%
2 3 70%
5 3 80%


2 Bench press 1 5 50%
1 4 60%
2 3 70%
5 3 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 5 50%
1 5 60%
5 5 70%

6 Good morning 5 5
Wednesday sets reps %
1 Deadlift to knees 1 4 50%
1 4 60%
2 4 70%
4 4 75%


2 Bench press 1 6 50%
1 5 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 4 70%
1 6 65%
1 7 55%

Flat dumbbell fly 5 10
4 Deadlift from knees 1 5 60%
2 3 70%
4 4 80%

5 Lunge 5 5
6 Abs 3 10
Friday sets reps %
1 Bench press 1 5 50%
1 4 60%
2 3 70%
5 3 80%


2 Squat 1 5 50%
1 5 60%
2 5 70%
5 4 75%


3 Bench press 1 6 55%
2 6 65%
6 4 70%

4 Flat dumbbell fly 5 10
5 Good morning 5 5
W E E K 8
Monday sets reps %
1 Squat 1 5 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%


2 Bench press 1 5 50%
1 4 60%
2 3 70%
5 3 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 5 50%
1 4 60%
2 3 70%
4 2 80%

6 Good morning 5 5
Wednesday sets reps %
1 Bench press 1 5 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%


2 Deadlift 1 4 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%


3 Bench press 1 5 55%
1 5 65%
4 4 75%

4 Flat dumbbell fly 5 10
5 Lunge 5 5
Friday sets reps %
1 Squat 1 5 50%
1 4 60%
2 3 70%
6 3 80%


2 Bench press 1 5 50%
1 5 60%
5 5 70%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Good morning 5 5
W E E K 9
Monday sets reps %
Squats 1 3 50%
1 3 60%
2 3 70%
3 2 75%

Bench press 1 3 50%
1 3 60%
2 3 70%
3 2 75%

Wednesday (skills evaluation)
Squat 1 3 50%
1 3 60%
2 2 70%
1 2 80%
1 1 90%
1 1 95%

Bench press 1 3 50%
1 3 60%
2 2 70%
1 2 80%
1 1 90%
1 1 95%
Deadlift 1 3 50%
1 2 60%
2 2 70%
1 2 80%
1 1 90%
1 1 95%

Friday
Squat 1 3 50%
2 3 60%
2 3 70%
4 2 75%
Bench press 1 3 55%
2 3 65%
6 3 75%

Flat dumbbell fly 5 10
Good morning 5 5
W E E K 1 0
Monday sets reps %
1 Squat 1 3 50%
2 3 60%
2 3 70%
4 2 80%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
5 3 80%

3 Flat dumbbell fly 5 10

4 Squat 1 3 55%
2 3 65%
4 3 75%

Wednesday sets reps %
1 Deadlift to knees 1 3 50%
2 2 60%
2 2 65%
3 1 70%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
2 3 80%
3 2 85%

Flat dumbbell fly 5 10
4 Deadlift 1 3 50%
1 3 60%
2 3 70%
5 3 80%

Friday sets reps %
1 Bench press 1 3 50%
1 3 60%
2 3 70%
5 3 80%



2 Squat 1 3 50%
2 3 60%
2 3 70%
6 3 80%


1 Bench press 1 4 50%
1 4 60%
4 4 70%

Flat dumbbell fly 5 10
5 Good morning 5 5
W E E K 1 1
Monday sets reps %
1 Squats 1 3 50%
1 3 60%
2 3 70%
5 2 80%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
3 2 80%
3 1 85%

3 Flat dumbbell fly 4 8


Wednesday sets reps %
1 Bench press 1 3 50%
1 3 60%
2 3 70%
5 2 80%

4 Flat dumbbell fly 4 8
2 Deadlift 1 3 50%
2 3 60%
2 3 70%
5 2 75%



5 Good morning 4 5
Friday sets reps %
1 Squat 1 3 50%
2 3 60%
2 2 70%
3 2 75%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
4 2 75%

W E E K 1 2
Monday sets reps %
2 Bench press 1 3 50%
2 3 60%
2 2 70%
4 1 75%

1 Deadlift 1 3 50%
2 2 60%
4 2 70%


Wednesday sets reps %
1 Squats 1 3 50%
2 3 60%
3 2 70%


2 Bench press 1 3 50%
2 3 60%
3 2 70%
Saturday test sets reps %
1 Squat 1 3 50%
1 3 60%
2 2 70%
1 2 80%
Opener 1 1 90%
1 1 95%
1 1 102%
2 Bench 1 3 50%
1 3 60%
2 2 70%
1 2 80%
Opener 1 1 90%
1 1 95%
1 1 101%
3 Deadlift 1 3 50%
1 2 60%
2 2 70%
1 2 80%
Opener 1 1 90%
1 1 95%
1 1 102%
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