Sheiko Intermediate Medium Load #32v2

by Daniel Morris

74 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
Aug 21, 2025 06:11

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!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

18.1%

Chest

16.8%

Glutes

16.1%

Hamstrings

12.7%

Triceps

11.9%

Front Delts

6.6%

Abs

6.6%

Lower Back

6.3%

Adductors

4.8%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

3 reps

2 reps

50%

60%

70%

75%

Bench Press (Barbell)

3 reps

2 reps

50%

60%

70%

75%

Hanging Leg Raise

8 reps

Day 1

Squat (Barbell)

3 reps

2 reps

50%

60%

70%

80%

Bench Press (Barbell)

3 reps

2 reps

50%

60%

70%

80%

Squat (Barbell)

3 reps

2 reps

55%

65%

75%

Dip (Assisted)

8 reps

RPE 8

Good Morning

4 reps

RPE 8

Day 1

Squat (Barbell)

3 reps

2 reps

50%

60%

70%

80%

Bench Press (Barbell)

3 reps

2 reps

1 reps

50%

60%

70%

80%

85%

Dip (Assisted)

6 reps

RPE 8

Hanging Leg Raise

8 reps

RPE 8

Day 1

Bench Press (Barbell)

3 reps

2 reps

1 reps

50%

60%

70%

75%

Deadlift (Barbell)

3 reps

2 reps

50%

60%

70%

Hanging Leg Raise

8 reps

RPE 8

Day 2

Squat (Barbell)

3 reps

2 reps

1 reps

50%

60%

70%

80%

90%

95%

100%

Bench Press (Barbell)

3 reps

2 reps

1 reps

50%

60%

70%

80%

90%

100%

Day 2

Deadlift (Barbell)

3 reps

1 reps

50%

60%

70%

Bench Press (Barbell)

3 reps

2 reps

1 reps

50%

60%

70%

80%

85%

Deadlift (Barbell)

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

Hanging Leg Raise

8 reps

RPE 8

Day 2

Bench Press (Barbell)

3 reps

2 reps

50%

60%

70%

80%

Deadlift (Barbell)

3 reps

2 reps

50%

60%

70%

75%

Good Morning

4 reps

RPE 8

Day 2

Squat (Barbell)

3 reps

2 reps

1 reps

50%

60%

70%

Bench Press (Barbell)

3 reps

2 reps

50%

60%

70%

Day 3

Bench Press (Barbell)

3 reps

2 reps

50%

60%

70%

75%

Deadlift (Barbell)

3 reps

2 reps

1 reps

50%

60%

70%

80%

90%

100%

Dip (Assisted)

6 reps

RPE 8

Good Morning

8 reps

RPE 8

Day 3

Squat (Barbell)

3 reps

1 reps

2 reps

50%

60%

70%

80%

85%

80%

Bench Press (Barbell)

3 reps

2 reps

50%

60%

70%

80%

Dip (Assisted)

6 reps

RPE 8

Hyperextension

6 reps

RPE 8

Day 3

Squat (Barbell)

3 reps

2 reps

1 reps

50%

60%

70%

75%

Bench Press (Barbell)

3 reps

2 reps

50%

60%

70%

75%

Hanging Leg Raise

8 reps

RPE 8

Day 1

Squat (Barbell)

1 Set

3 Sets

3 Reps

2 Reps

50%

60%

70%

75%

Bench Press (Barbell)

1 Set

4 Sets

3 Reps

2 Reps

50%

60%

70%

75%

Hanging Leg Raise

3 Sets

8 Reps

Day 2

Squat (Barbell)

1 Set

3 Reps

2 Reps

1 Reps

50%

60%

70%

80%

90%

95%

100%

Bench Press (Barbell)

1 Set

3 Reps

2 Reps

1 Reps

50%

60%

70%

80%

90%

100%

Day 3

Bench Press (Barbell)

1 Set

4 Sets

3 Reps

2 Reps

50%

60%

70%

75%

Deadlift (Barbell)

1 Set

3 Reps

2 Reps

1 Reps

50%

60%

70%

80%

90%

100%

Dip (Assisted)

4 Sets

6 Reps

Good Morning

4 Sets

8 Reps