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Cycle For Nationals

This document outlines a 4 week Sheiko 3 day strength training program with exercises like squats, bench press, deadlifts at varying percentages of max weights and rep schemes. It provides the exercises, sets, reps, and weights for each day of each week. The goal is to progressively increase the weight and challenge over the course of the 4 weeks following the Sheiko training principles.

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Kars Thabe
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210 views13 pages

Cycle For Nationals

This document outlines a 4 week Sheiko 3 day strength training program with exercises like squats, bench press, deadlifts at varying percentages of max weights and rep schemes. It provides the exercises, sets, reps, and weights for each day of each week. The goal is to progressively increase the weight and challenge over the course of the 4 weeks following the Sheiko training principles.

Uploaded by

Kars Thabe
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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To Save: Log in to Google --> File --> Make a Copy **click here for help** | Thanks, liftvault.

com
Enter your maxes here:
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

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