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Sheiko Intermediate Medium Load #32v2

by Daniel Morris
40 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
    Oct 03, 2024 12:04
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START THE PROGRAM
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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