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Sheiko: Intermdiate - Large Load (Prep 1)

by Ben W.

Program Description

This program is copied from the one available on LiftVault.com, specifically the intermediate - Large load (#37, #30, #32). Accessories have been added, but the original program has these as open to choice, so feel free to change most accessory. For more information see the link below: https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/ In summary: To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf. Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. His programs are known for their high volume and great results for those who can complete them. More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years. It is recommended you determine your skill level with a lifter classification chart to pick the right program

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Muscle
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    130 minutes
  • Created
    Apr 07, 2026 07:48
  • Last Edited
    Apr 07, 2026 03:44
Muscle Engagement
Front
Back
MuscleSet
Chest
17.5%
Front Delts
15.3%
Triceps
13.9%
Glutes
12.5%
Hamstrings
12.5%
Quadriceps
12.3%
Abs
6%
Adductors
4.9%
Lower Back
3.6%
Upper Back
1.3%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Squat (Barbell)
1
2
5
5 reps
5 reps
5 reps
50%
60%
70%
3
Bench Press (Barbell)
1
2
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Chest Fly (Dumbbell)
5
10 reps
-
5
Good Morning
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
2
6
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Push Up
5
10 reps
-
5
Squat (Barbell)
1
1
4
3 reps
3 reps
3 reps
55%
65%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Push Up
5
10 reps
-
5
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Dip (Bodyweight)
5
8 reps
-
5
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
2
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
6
4 reps
-
3
Dip (Bodyweight)
5
5 reps
-
4
Rack Pull (Barbell)
1
2
2
4
5 reps
5 reps
4 reps
3 reps
50%
60%
70%
80%
5
Lunge (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (To Knees)
1
2
4
4 reps
4 reps
4 reps
50%
60%
70%
2
Bench Press (Barbell)
1
2
5
5 reps
5 reps
4 reps
50%
60%
70%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Deadlift (Barbell)
1
1
2
5
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
5
Lunge (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (To Knees)
1
2
2
4
4 reps
4 reps
4 reps
4 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
2
2
2
2
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
76%
71%
65%
60%
55%
50%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Rack Pull (Barbell)
1
2
4
5 reps
5 reps
4 reps
60%
70%
80%
5
Hanging Leg Raise
3
10 reps
-
6
Lunge (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Deadlift (Barbell)
1
1
2
2
3
4 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Bench Press (Barbell)
1
1
4
5 reps
5 reps
4 reps
55%
65%
75%
4
Chest Fly (Dumbbell)
5
10 reps
-
5
Lunge (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4
2
2
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
50%
55%
60%
65%
70%
75%
71%
66%
61%
56%
51%
2
Chest Fly (Dumbbell)
5
10 reps
-
3
Squat (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
4
French Press
5
10 reps
-
5
Good Morning
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
2
2
2
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
4 reps
5 reps
6 reps
7 reps
50%
60%
70%
75%
80%
75%
70%
60%
50%
3
French Press
5
10 reps
-
4
Chest Fly (Dumbbell)
5
10 reps
-
5
Squat (Barbell)
1
1
4
3 reps
3 reps
2 reps
55%
65%
75%
6
Good Morning
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
2
5
5 reps
5 reps
5 reps
4 reps
50%
60%
70%
75%
3
Bench Press (Barbell)
1
2
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Chest Fly (Dumbbell)
5
10 reps
-
5
Good Morning
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Dip (Bodyweight)
5
5 reps
-
5
Good Morning
5
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Squat (Barbell)
1 Set
2 Sets
5 Sets
5 Reps
5 Reps
5 Reps
50%
60%
70%
3
Bench Press (Barbell)
1 Set
2 Sets
4 Sets
6 Reps
6 Reps
6 Reps
50%
60%
65%
4
Chest Fly (Dumbbell)
5 Sets
10 Reps
-
5
Good Morning
5 Sets
5 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
2 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
6 Sets
4 Reps
-
3
Dip (Bodyweight)
5 Sets
5 Reps
-
4
Rack Pull (Barbell)
1 Set
2 Sets
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
80%
5
Lunge (Barbell)
5 Sets
5 Reps
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
50%
55%
60%
65%
70%
75%
71%
66%
61%
56%
51%
2
Chest Fly (Dumbbell)
5 Sets
10 Reps
-
3
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
4
French Press
5 Sets
10 Reps
-
5
Good Morning
5 Sets
5 Reps
-