Sheiko Beginner

	A	B	D	E
1	Enter your maxes here:
2	Squat	100	Sheiko Beginner
3	Bench	100
4	Deadlift	100
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12				Download the spreadsheet in order to edit it.
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14				Get the official Sheiko mobile app for more.
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16				Exclusive /PLG/ content brought to you by trappy-chan ;3
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18	How to run the program:
19	Not competing: Run any amount of Prep cycles, then test new maxes. Restart.
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21	Competing: Run any amount of Prep cycles plus the Comp cycle. Adjust the program length so that the last week of the Comp cycle ends at the competition.
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24	Inflating/Deloading: If you feel the weights are too light or heavy, adjust your maxes so that you achieve a good moderate difficulty that's heavy but allows you to perform every set with perfect technique. Keep in mind some workouts are intentionally lighter/easier than others.
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28	Adjusting maxes: If you get a new PR during the program, you can adjust your maxes to the new value. However, if the competition is in less than 30 days, it is recommended to keep the old maxes instead.
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32		\/ Click on the sheets below \/

	A	B	C	D	E	F	G	AC	AD	AE	AF	AG	AH	AJ	AK	AL	AM	AN	AO	AQ	AR	AS	AT	AU	AV
1		Sheiko
2		Prep period 1 (4 weeks)
3
4
5	week 1							week 2						week 3						week 4
6	1 day (Monday)		%	reps	sets	weight		1 day (Monday)		%	reps	sets	weight	1 day (Monday)		%	reps	sets	weight	1 day (Monday)		%	reps	sets	weight
7	1	Squat	50%	5	1	50		1	Squat	50%	5	1	50	1	Squat	50%	5	1	50	1	Squat	50%	5	1	50
8			60%	5	1	60				60%	4	1	60			60%	4	1	60			60%	4	1	60
9			70%	4	4	70				70%	3	1	70			70%	3	1	70			70%	3	1	70
10	2	Bench press	50%	5	1	50				80%	2	4	80			75%	3	4	75			80%	2	2	80
11			60%	4	1	60	4	2	Bench press	50%	5	1	50	2	Bench press	50%	5	1	50			85%	2	3	85
12			70%	3	1	70	3			60%	4	1	60			60%	4	1	60	2	Bench press	50%	5	1	50
13			75%	3	4	75	32			70%	3	1	70			70%	3	1	70			60%	4	1	60
14	3	Chest muscles	65%	8	4					80%	3	5	80			80%	2	5	80			70%	3	1	70
15	4	Good morning (standing)	75%	4	5			3	Lat Muscles	65%	8	4		3	Chest muscles	65%	8	4				80%	3	5	80
16								4	Dips	70%	6	4		4	DB Bench Press	70%	6	4		3	Lat Muscles	65%	8	4
17	3 day (Wednesday)		%	reps	sets	weight		5	Back Extensions	65%	8	4		5	Good morning (sitting)	75%	5	5		4	DB Curls	70%	6	4
18	1	Deadlift up to knees	50%	3	1	50														5	Back Extensions	65%	8	4
19			60%	3	1	60		3 day (Wednesday)		%	reps	sets	weight	3 day (Wednesday)		%	reps	sets	weight
20			70%	3	1	70		1	Deadlift up to knees	50%	3	1	50	1	Deficit deadlift	50%	3	1	50	3 day (Wednesday)		%	reps	sets	weight
21			75%	2	4	75				60%	3	1	60			60%	3	1	60	1	Bench press	50%	5	1	50
22	2	Incline Bench press	85%	3	5					70%	3	1	70			65%	2	4	65			60%	4	1	60
23	3	Seated Rows	65%	8	5					75%	2	4	75	2	Bench press	50%	5	1	50			70%	3	1	70
24	4	Deadlift from boxes	55%	3	1	55		2	Bench press	50%	6	1	50			60%	4	1	60			80%	3	1	80
25			65%	3	1	65				60%	6	1	60			70%	3	1	70			85%	2	4	85
26			75%	3	1	75				65%	6	4	65			80%	3	2	80	2	Deadlift (Pause below and above knees)	50%	2	1	50
27			85%	2	3	85		3	Deadlift from boxes	55%	4	1	55			85%	2	3	85			60%	2	1	60
28	5	Abs	75%	10	3					65%	4	1	65	3	Deadlift from boxes	60%	3	1	60			70%	2	2	70
29										75%	4	4	75			70%	3	1	70			75%	1	3	75
30	5 day (Friday)		%	reps	sets	weight		3	Chest muscles	65%	8	4				80%	3	2	80	3	Chest muscles	65%	8	4
31	1	Squat	50%	5	1	50		4	Deltoids	70%	6	4				90%	2	3	90	4	Deltoids	70%	6	4
32			60%	4	1	60								4	Seated Rows	70%	6	4		5	Abs	60%	10	3
33			70%	3	1	70		5 day (Friday)		%	reps	sets	weight	5	Abs	60%	10	3
34			75%	3	4	75		1	Squat	50%	5	1	50							5 day (Friday)		%	reps	sets	weight
35	2	Bench press	50%	5	1	50				60%	5	1	60	5 day (Friday)		%	reps	sets	weight	1	Squat	55%	5	1	55
36			60%	4	1	60				70%	4	4	70	1	Squat	50%	5	1	50			65%	4	1	65
37			70%	3	1	70		2	Close grip Bench press	50%	3	1	50			60%	4	1	60			75%	3	4	75
38			80%	2	4	80				60%	3	1	60			70%	3	1	70	2	Bench press	50%	4	1	50
39	3	Chest muscles	65%	8	4					70%	3	4	70			80%	2	4	80			60%	4	1	60
40	4	Triceps	70%	6	4			3	Seated Rows	65%	8	4		2	Decline Bench press	50%	4	1				70%	4	4	70
41	5	Good morning (sitting)	75%	5	5			4	Triceps	65%	8	4				60%	4	1		3	Triceps	65%	8	4
42								5	Back Extensions	65%	8	4				70%	4	4		4	Good morning (standing)	75%	5	4
43														3	Chest muscles	65%	8	4
44														4	Triceps	65%	8	4
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46							5
47							4
48							3
49							#REF!
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51
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53
54							#REF!
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57							5
58							4
59							3
60							8
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65							#REF!
66							#REF!
67							#REF!
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86							24
87							0
88							#VALUE!
89							5
90							5
91							16
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96
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99
100
101
102
103
104							#REF!
105
106
107							5
108							4
109							3
110							12
111
112
113
114
115							#REF!
116							#REF!
117							#REF!
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130
131
132
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143
144
145							8
146							4
147							4
148							#REF!
149
150
151
152
153
154
155							#REF!
156
157
158							5
159							4
160							3
161							4
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163
164
165
166							15
167							32
168							24
169							32
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192							4
193							12
194							4
195							4
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201
202							143
203
204
205							#REF!

	A	B	C	D	E	F	AC	AD	AE	AF	AG	AH	AJ	AK	AL	AM	AN	AO	AQ	AR	AS	AT	AU	AV
1		Sheiko
2		Comp period (4 weeks)
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4
5	week 1						week 2						week 3						week 4
6	1 day (Monday)		%	reps	sets	weight	1 day (Monday)		%	reps	sets	weight	1 day (Monday)		%	reps	sets	weight	1 day (Monday)		%	reps	sets	weight
7	1	Squat	50%	3	1	50	1	Squat	50%	3	1	50	1	Squat	50%	3	1	50	1	Bench press	50%	3	1	50
8			60%	3	1	60			60%	3	1	60			60%	3	1	60			60%	3	1	60
9			70%	3	2	70			70%	3	1	70			70%	3	1	70			70%	2	1	70
10			75%	2	3	75			80%	2	4	80			80%	2	4	80			75%	1	3	75
11	2	Bench press	50%	3	1	50	2	Bench press	50%	3	1	50	2	Bench press	50%	3	1	50	2	Deadlift	50%	3	1	50
12			60%	3	1	60			60%	3	1	60			60%	3	1	60			60%	3	1	60
13			70%	3	2	70			70%	3	1	70			70%	3	1	70			70%	2	3	70
14			75%	2	3	75			80%	3	5	80			80%	2	1	80	3	Abs	65%	8	2
15	3	Abs	65%	8	3		3	Chest muscles	70%	6	4				85%	1	3	85
16							4	Triceps	70%	6	4		3	Seated Rows	70%	6	4		3 day (Wednesday)		%	reps	sets	weight
17	3 day (Wednesday)		%	reps	sets	weight	5	Good morning (sitting)	75%	5	4		4	Abs	65%	8	3		1	Squat	50%	3	1	50
18	1	Squat	50%	3	1	50															60%	3	1	60
19			60%	3	1	60	3 day (Wednesday)		%	reps	sets	weight	3 day (Wednesday)		%	reps	sets	weight			65%	2	3	65
20			70%	3	1	70	1	Deficit deadlift	50%	3	1	50	1	Bench press	50%	3	1	50	2	Bench press	50%	3	1	50
21			80%	2	1	80			60%	3	1	60			60%	3	1	60			60%	3	1	60
22			90%	1	1	90			65%	2	1	65			70%	3	1	70			70%	2	3	70
23			95%	1	1	95			70%	1	3	70			80%	2	4	80
24			100%	1	1	100	2	Bench press	50%	3	1	50	2	Deadlift	50%	3	1	50	5-6-7 day
25			105%	1	1	105			60%	3	1	60			60%	3	1	60		Competition
26	2	Bench press	50%	3	1	50			70%	3	1	70			70%	3	1	70
27			60%	3	1	60			80%	3	1	80			75%	2	5	75
28			70%	3	1	70			85%	2	2	85	3	Chest muscles	70%	6	3
29			80%	2	1	80			90%	1	2	90	4	Back extensions	70%	6	3
30			90%	1	1	90	3	Deadlift from boxes	65%	3	1	65
31			95%	1	1	95			75%	3	1	75	5 day (Friday)		%	reps	sets	weight
32			100%	1	1	100			85%	2	2	85	1	Squat	50%	3	1	50
33			105%	1	1	105			95%	1	3	95			60%	3	1	60
34	3	Deadlift	50%	3	1	50	4	Lat Muscles	70%	6	4				70%	3	1	70
35			60%	3	1	60	5	Abs	65%	8	3				75%	2	3	75
36			70%	3	1	70							2	Bench press	50%	3	1	50
37			80%	2	1	80	5 day (Friday)		%	reps	sets	weight			60%	3	1	60
38			90%	1	1	90	1	Squat	50%	3	1	50			70%	3	1	70
39			95%	1	1	95			60%	3	1	60			75%	2	4	75
40			100%	1	1	100			70%	3	1	70	3	Abs	65%	8	3
41			105%	1	1	105			80%	3	4	80
42	4	Back extensions	65%	8	3		2	Bench press	50%	3	1	50
43									60%	3	1	60
44	5 day (Friday)		%	reps	sets	weight			70%	3	1	70
45	1	Squat	50%	3	1	50			80%	3	5	80
46			60%	3	1	60	3	Chest muscles	70%	6	4
47			70%	3	1	70	4	DB Curls	65%	6	4
48			75%	2	4	75	5	Good morning (standing)	80%	4	5
49	2	Bench press	55%	3	1	55
50			65%	3	1	65
51			75%	3	5	75
52	3	Chest muscles	70%	6	4
53	4	Deltoids	70%	6	4
54	5	Abs	65%	8	3
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