Elevate your lifting game with the Sheiko Intermediate - Medium Load program, a comprehensive 12-week journey designed for dedicated lifters. Committing just three days a week, you'll focus on key barbell movements like the bench press, squat, and deadlift, utilizing medium loads to build strength and muscle endurance. Each session is meticulously structured to enhance your technique and performance, ensuring consistent progress while minimizing fatigue. Perfect for those ready to take their training to the next level, this program is your roadmap to achieving impressive gains in your garage gym.

This program is copied from the one available on LiftVault.com, specifically the intermediate - medium load (#37v2, #31, #32v2). 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.

Sheiko Intermediate - Medium Load

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Squat (Barbell)

Incline Bench Press (Dumbbell)

Good Morning

Deadlift (Barbell)

Incline Bench Press (Barbell)

Rack Pull (Barbell)

Leg Extension

Decline Sit Up (Weighted)

French Press

Lat Pulldown

Push Up (Weighted)

Deadlift (To Knees)

Leg Press (45 Degrees)

Tricep Extension (Cable)

Deficit Deadlift (Barbell)

Lateral Raise (Dumbbell)

Hyperextension

Dip (Bodyweight)

Decline Sit Up (Bodyweight)

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