Sheiko small load prep cycle ll

by Hernan Morales

2 athletes joined

Program Description

Embark on a transformative 4-week journey with the Sheiko Small Load Prep Cycle II, designed to enhance your powerlifting skills. This program features six days of targeted workouts each week, focusing on key lifts and accessory movements to build strength and technique. Expect to engage in a variety of barbell exercises, including the Overhead Press and Pendlay Row, ensuring a comprehensive approach to muscle development. Suitable for all experience levels, this plan will help you refine your performance while maintaining a manageable load. Get ready to elevate your training and achieve your lifting goals!

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 30, 2026 05:53
Last Edited
Feb 10, 2026 01:04

Muscle Engagement

Front

Back

MuscleSet

Upper Back

18.9%

Lats

16%

Quadriceps

10.2%

Middle Delts

7.3%

Front Delts

7.3%

Triceps

7.3%

Biceps

7.3%

Calves

7.3%

Rear Delts

5.8%

Abs

5.5%

Forearms

2.9%

Glutes

1.5%

Hamstrings

1.5%

Adductors

1.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Seated Overhead Press (Barbell)

1 reps

90%

Underhand Barbell Row

1 reps

70%

Pendlay Row

2 reps

85%

Day 1

Overhead Press (Barbell)

1 reps

RPE 10

Barbell Row

1 reps

RPE 10

Day 1

Seated Military Press (Barbell)

2 reps

90%

Bent Over Row (Barbell, Paused)

2 reps

75%

Pendlay Row

1 reps

95%

Preacher Curl (Barbell)

6 reps

70%

Rear Delt Fly (Dumbbell)

10 reps

65%

Day 1

Overhead Press (Barbell)

2 reps

3 reps

85%

80%

Underhand Barbell Row

2 reps

70%

Pendlay Row

1 reps

80%

Rear Delt Fly (Dumbbell)

8 reps

65%

Preacher Curl (Barbell)

10 reps

75%

Day 2

Lunge (Barbell)

5 reps

70%

Leg Extension

6 reps

70%

Standing Calf Raise

8 reps

65%

Day 2

Leg Extension

5 reps

75%

Standing Calf Raise

8 reps

65%

Day 1

Seated Overhead Press (Barbell)

2 Sets

1 Reps

90%

Underhand Barbell Row

3 Sets

1 Reps

70%

Pendlay Row

4 Sets

2 Reps

85%