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Sheiko: Intermdiate - Large Load

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
    12 weeks
  • Time Per Workout
    130 minutes
  • Created
    Mar 30, 2026 06:31
  • Last Edited
    Mar 31, 2026 09:39
Muscle Engagement
Front
Back
MuscleSet
Chest
15.8%
Glutes
13.8%
Hamstrings
13.8%
Front Delts
13.8%
Quadriceps
13.2%
Triceps
12.2%
Abs
6.9%
Adductors
4.7%
Lower Back
4.5%
Upper Back
1.3%
Abductors
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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%
75%
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%
75%
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
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
3 reps
3 reps
3 reps
50%
60%
70%
4
Chest Fly (Dumbbell)
5
10 reps
-
5
Squat (Barbell)
1
1
5
5 reps
4 reps
3 reps
55%
65%
75%
6
Good Morning
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
2
2
2
3
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
90%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Push Up
5
10 reps
-
5
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
6
Good Morning
5
5 reps
-
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
1
2
3
2
5 reps
4 reps
3 reps
3 reps
2 reps
2 reps
50%
60%
70%
80%
85%
80%
3
Squat (Barbell)
1
1
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
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 (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
2 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%
6
Good Morning
5
5 reps
-
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
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Hanging Leg Raise
3
10 reps
-
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 (Barbell)
1
1
2
5
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Dumbbell)
5
10 reps
-
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 (Barbell)
1
1
2
3
3
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
4
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
2
4
3 reps
3 reps
2 reps
50%
60%
70%
3
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
4
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 (Barbell)
1
2
2
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
2
5
5 reps
5 reps
4 reps
50%
60%
70%
3
Chest Fly (Dumbbell)
5
10 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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (To Knees)
1
2
2
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
2
2
1
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%
59%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Rack Pull (Barbell)
1
2
4
5 reps
4 reps
4 reps
60%
70%
80%
5
Lunge (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
10 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 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
5
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
2
2
1
1
1
1
5 reps
4 reps
3 reps
3 reps
2 reps
2 reps
5 reps
7 reps
9 reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
3
Chest Fly (Dumbbell)
6
4 reps
-
4
Rack Pull (Barbell)
1
2
3
4
5 reps
4 reps
3 reps
2 reps
60%
70%
80%
90%
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
2
4
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
2
2
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
5 reps
7 reps
55%
65%
75%
80%
85%
76%
65%
55%
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%
80%
5
Lunge (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
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 (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Rack Pull (Barbell)
1
2
4
5 reps
5 reps
4 reps
65%
75%
85%
5
Lunge (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Deadlift (Barbell)
1
1
2
2
3
4 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
4
Chest Fly (Dumbbell)
6
4 reps
-
5
Lunge (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1
1
3
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
2
Bench Press (Barbell)
1
1
2
1
1
3
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Deadlift (Barbell)
1
1
2
1
1
3
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (To Knees)
1
2
2
3
3 reps
2 reps
2 reps
1 reps
50%
60%
65%
70%
2
Bench Press (Barbell)
1
1
2
2
3
3 reps
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Deadlift (Barbell)
1
1
2
5
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Chest Fly (Dumbbell)
4
8 reps
-
3
Deadlift (Barbell)
1
2
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
4
Good Morning
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
3 reps
2 reps
50%
60%
70%
2
Bench Press (Barbell)
1
2
3
3 reps
3 reps
2 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
2
2
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
50%
55%
60%
65%
70%
75%
2
Chest Fly (Dumbbell)
5
10 reps
-
3
Squat (Barbell)
1
1
1
1
1 reps
2 reps
2 reps
5 reps
50%
60%
70%
75%
4
French Press
5
10 reps
-
5
Good Morning
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
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%
2
Chest Fly (Dumbbell)
5
10 reps
-
3
French Press
5
10 reps
-
4
Squat (Barbell)
1
1
4
3 reps
3 reps
2 reps
55%
65%
75%
5
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
4
3 reps
3 reps
2 reps
55%
65%
75%
3
Bench Press (Barbell)
1
1
2
5
5 reps
5 reps
5 reps
4 reps
50%
60%
70%
75%
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
Chest Fly (Dumbbell)
5
10 reps
-
3
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
4
Dip (Bodyweight)
5
5 reps
-
5
Good Morning
5
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
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 (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Dip (Bodyweight)
5
6 reps
-
4
Squat (Barbell)
1
2
4
5 reps
5 reps
4 reps
50%
60%
70%
5
French Press
5
10 reps
-
6
Good Morning
5
5 reps
-
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 (Barbell)
1
1
5
4 reps
4 reps
3 reps
55%
65%
75%
3
Dip (Bodyweight)
5
6 reps
-
4
Leg Press (45 Degrees)
5
6 reps
-
5
Good Morning
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
2
2
3
3
5 reps
4 reps
3 reps
3 reps
2 reps
3 reps
50%
60%
70%
80%
85%
81%
3
Bench Press (Barbell)
1
1
4
6 reps
6 reps
6 reps
50%
60%
70%
4
Chest Fly (Dumbbell)
5
10 reps
-
5
Good Morning
5
6 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
4
4 reps
4 reps
4 reps
55%
65%
75%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Dip (Bodyweight)
5
6 reps
-
5
Good Morning
5
6 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
2
6
3 reps
3 reps
3 reps
55%
65%
75%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Good Morning
5
5 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
2
6
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Dumbbell)
5
10 reps
-
4
Bench Press (Barbell)
1
1
4
4 reps
4 reps
4 reps
50%
60%
70%
5
Good Morning
5
5 reps
-
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 (Barbell)
1
1
2
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
1
1 reps
100%
3
Bench Press (Barbell)
1
1 reps
100%
Week 1
1 / 12 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
2 Sets
2 Sets
4 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)
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
50%
55%
60%
65%
70%
75%
2
Chest Fly (Dumbbell)
5 Sets
10 Reps
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
2 Reps
5 Reps
50%
60%
70%
75%
4
French Press
5 Sets
10 Reps
-
5
Good Morning
5 Sets
5 Reps
-