logo
BoostcampPNG

Sheiko Intermediate Medium Load #32v2

by Daniel Morris
70 athletes joined

Program Description

Prepare for competition.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 10, 2024 12:09
  • Last Edited
    Jul 11, 2025 10:16

Summary

Unleash your strength with the Sheiko Intermediate Medium Load #32v2 program, designed for dedicated lifters looking to elevate their performance over four weeks. This three-day-a-week regimen focuses on key compound lifts like the squat, bench press, and deadlift, utilizing a progressive loading strategy to build muscle and power. With a blend of barbell exercises and core work, you’ll enhance your overall strength while honing your technique. Get ready to push your limits and achieve your lifting goals!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Hanging Leg Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
3
3 reps
3 reps
2 reps
55%
65%
75%
4
Dip (Assisted)
4
8 reps
RPE 8
5
Good Morning
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Dip (Assisted)
3
6 reps
RPE 8
4
Hanging Leg Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
1
3
3 reps
3 reps
2 reps
50%
60%
70%
3
Hanging Leg Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
3 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Deadlift (Barbell)
1
2
3
5
3 reps
2 reps
1 reps
3 reps
50%
60%
70%
80%
4
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Deadlift (Barbell)
1
2
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Good Morning
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
2 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Dip (Assisted)
4
6 reps
RPE 8
4
Good Morning
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
6
2
2
3 reps
3 reps
3 reps
3 reps
1 reps
2 reps
50%
60%
70%
80%
85%
80%
2
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Dip (Assisted)
3
6 reps
RPE 8
4
Hyperextension
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Hanging Leg Raise
2
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
3
Hanging Leg Raise
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
2 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
100%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
100%
3
Dip (Assisted)
4 Sets
6 Reps
@8
4
Good Morning
4 Sets
8 Reps
@8