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Sheiko u80

by Taeyoon K.
1 athletes joined

Program Description

A compilation of #37, #30 and #32

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jun 27, 2025 05:10
  • Last Edited
    Jul 10, 2025 01:19

Summary

The Sheiko u80 program is a comprehensive 12-week strength training plan designed for lifters aiming to enhance their performance in the big three lifts: deadlifts, bench presses, and squats. With three training sessions per week, this program emphasizes progressive overload and technique refinement, ensuring you build strength while minimizing the risk of injury. Each workout is carefully structured to challenge your limits and promote muscle growth, making it ideal for those looking to elevate their lifting game. Get ready to push your boundaries and achieve new personal bests!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
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 (Paused)
1
2
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
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 (Paused)
1
1
2
6
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Push Up
5
AMRAP
RPE 10
5
Squat (Barbell)
1
1
4
3 reps
3 reps
3 reps
55%
65%
75%
6
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
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 (Paused)
1
1
2
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Push Up
5
10 reps
RPE 10
5
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
6
Ab Wheel
5
10 reps
RPE 10
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 (Paused)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
1
4
10.9 reps
10 reps
RPE 8
RPE 8
4
Dip (Weighted)
5
AMRAP
RPE 9-9.5
5
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
6
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Bench Press (Close Grip)
1
1
4
5 reps
4 reps
3 reps
50%
60%
70%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Squat (Barbell)
1
1
5
5 reps
4 reps
3 reps
55%
65%
75%
6
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2
3
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
90%
2
Bench Press (Paused)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Push Up
5
AMRAP
RPE 10
5
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
6
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
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 (Paused)
1
1
1
4
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Squat (Barbell)
1
1
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
90%
2
Bench Press (Paused)
1
1
1
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Dip (Weighted)
5
AMRAP
RPE 10
5
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
6
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Bench Press (Paused)
1
1
2
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Ab Wheel
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
2
5
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Squat (Barbell)
1
2
4
3 reps
3 reps
3 reps
55%
65%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
2
3
3
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Ab Wheel
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
4
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
2
4
3 reps
2 reps
2 reps
50%
60%
70%
3
Ab Wheel
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
4
5 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
6
4 reps
RPE 8
3
Dip (Weighted)
5
10 reps
RPE 8
4
Deadlift (Block)
1
2
2
4
5 reps
5 reps
4 reps
3 reps
50%
60%
70%
80%
5
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
4
4 reps
4 reps
4 reps
50%
60%
70%
2
Bench Press (Paused)
1
1
1
5
4 reps
4 reps
3 reps
3 reps
50%
60%
60%
70%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Deadlift (Barbell)
1
1
2
5
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
5
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
4
4 reps
4 reps
4 reps
4 reps
50%
60%
70%
75%
2
Bench Press (Paused)
1
1
3
4
2
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
65%
60%
55%
50%
3
Deadlift (Block)
1
2
4
5 reps
5 reps
4 reps
60%
70%
80%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
6
Ab Wheel
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
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 (Paused)
1
1
4
5 reps
5 reps
4 reps
55%
65%
75%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
5
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
1
3
2
1
1
1
5 reps
4 reps
3 reps
3 reps
2 reps
5 reps
7 reps
9 reps
50%
60%
70%
80%
85%
70%
60%
50%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Deadlift (Block)
1
2
3
4
5 reps
4 reps
3 reps
2 reps
60%
70%
80%
90%
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
6
Ab Wheel
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
4
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Bench Press (Paused)
1
1
2
2
2
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
7 reps
55%
65%
75%
80%
85%
65%
55%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Deadlift (Barbell)
1
1
2
5
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3
3
4 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Paused)
1
1
1
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
1
4
1065 reps
10 reps
RPE 8
RPE 8
4
Deadlift (Block)
1
2
4
5 reps
5 reps
4 reps
65%
75%
85%
5
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 8
6
Ab Wheel
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
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 (Paused)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1
1
1
2
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Paused)
1
2
2
1
1
1
2
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
3
Deadlift (Barbell)
1
2
2
1
1
1
2
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
3
50%
60%
65%
70%
2
Bench Press (Paused)
1
1
2
2
3
50%
60%
70%
80%
85%
3
Chest Fly (Machine)
5
10 reps
8%
4
Deadlift (Barbell)
1
1
2
5
50%
60%
70%
80%
5
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Chest Fly (Machine)
5
10 reps
RPE 8
3
Deadlift (Barbell)
1
2
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
4
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
3 reps
2 reps
50%
60%
70%
2
Bench Press (Paused)
1
2
3
3 reps
3 reps
2 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
4
2
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
6 reps
8 reps
10 reps
50%
55%
60%
65%
70%
75%
60%
55%
50%
2
Chest Fly (Machine)
5
10 reps
RPE 8
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
RPE 8
5
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
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 (Paused)
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
Chest Fly (Machine)
5
10 reps
RPE 8
4
French Press
5
10 reps
RPE 8
5
Squat (Barbell)
1
1
4
3 reps
3 reps
2 reps
55%
65%
75%
6
Romanian Deadlift (Barbell)
5
6 reps
8%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
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
4 reps
3 reps
2 reps
50%
60%
70%
75%
3
Bench Press (Paused)
1
2
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
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 (Paused)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Dip (Weighted)
5
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
6
Ab Wheel
5
10 reps
RPE 8
Day 3
#
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 (Paused)
1
1
1
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Dip (Weighted)
5
AMRAP
RPE 10
4
Squat (Barbell)
1
2
4
5 reps
5 reps
4 reps
50%
60%
70%
5
French Press
5
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
6 reps
4 reps
50%
60%
70%
70%
70%
70%
70%
2
Bench Press (Paused)
1
1
5
4 reps
4 reps
3 reps
55%
65%
75%
3
Dip (Weighted)
5
AMRAP
RPE 10
4
Leg Press
5
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
2
5
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Bench Press (Paused)
1
1
4
6 reps
6 reps
6 reps
50%
60%
70%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
4
4 reps
4 reps
4 reps
55%
65%
75%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Dip (Weighted)
5
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
6
Ab Wheel
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
4
50%
60%
70%
75%
2
Bench Press (Paused)
1
2
6
55%
65%
75%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
5
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
2
2
6
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Bench Press (Paused)
1
1
4
4 reps
4 reps
4 reps
50%
60%
70%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
3
3 reps
3 reps
2 reps
2 reps
50%
60%
70%
75%
2
Bench Press (Paused)
1
1
2
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Ab Wheel
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
6 Sets
4 Reps
@8
3
Dip (Weighted)
5 Sets
10 Reps
@8
4
Deadlift (Block)
1 Set
2 Sets
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
80%
5
Bulgarian Split Squat (Dumbbell)
5 Sets
5 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@7.5-8
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
4 Sets
2 Sets
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
6 Reps
8 Reps
10 Reps
50%
55%
60%
65%
70%
75%
60%
55%
50%
2
Chest Fly (Machine)
5 Sets
10 Reps
@8
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
@8
5
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
Day 1
1
Bench Press (Paused)
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 (Paused)
1 Set
2 Sets
4 Sets
6 Reps
6 Reps
6 Reps
50%
60%
65%
4
Chest Fly (Machine)
5 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8