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Sheiko Intermediate Medium Load #32v2
by Daniel Morris
23 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
Jun 11, 2024 08:18
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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
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
3
Squat (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
2 Reps
55%
65%
75%
4
Dip (Assisted)
4 Sets
8 Reps
@8
5
Good Morning
4 Sets
4 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
1 Reps
50%
60%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
85%
3
Deadlift (Barbell)
1 Set
2 Sets
3 Sets
5 Sets
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
4
Hanging Leg Raise
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
6 Sets
2 Sets
2 Sets
3 Reps
3 Reps
3 Reps
3 Reps
1 Reps
2 Reps
50%
60%
70%
80%
85%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
3
Dip (Assisted)
3 Sets
6 Reps
@8
4
Hyperextension
4 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
2 Sets
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
85%
3
Dip (Assisted)
3 Sets
6 Reps
@8
4
Hanging Leg Raise
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
3
Good Morning
4 Sets
4 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
3
Hanging Leg Raise
2 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
3 Sets
3 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
2 Reps
50%
60%
70%
3
Hanging Leg Raise
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
3 Reps
2 Reps
1 Reps
50%
60%
70%
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
2 Reps
50%
60%
70%