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Sheiko u80

by CanSheiko
35 athletes joined

Program Description

A compilation of #37, #30 and #32

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    May 28, 2024 10:57
  • Last Edited
    Jun 27, 2025 05:10

Summary

**Sheiko u80** is a comprehensive 12-week strength training program designed for lifters looking to enhance their performance and build muscle. Comprising three training days per week, this program focuses on key lifts such as the deadlift, bench press, and weighted dips, utilizing a mix of intensity levels and rep ranges to optimize strength gains. With a structured approach that emphasizes progressive overload and technique refinement, you'll challenge your limits while developing a solid foundation in powerlifting. Equip yourself with a full gym setup and get ready to transform your strength journey!
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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
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4.8 Stars with 10, 000+ Ratings
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 (Paused)
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 (Paused)
1
2
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
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 (Paused)
1
1
2
6
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Push Up
5
AMRAP
RPE 10
5
Squat (Barbell)
1
1
4
3 reps
3 reps
3 reps
55%
65%
75%
6
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
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 (Paused)
1
1
2
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Push Up
5
10 reps
RPE 10
5
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
6
Ab Wheel
5
10 reps
RPE 10
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 (Paused)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
1
4
10.9 reps
10 reps
RPE 8
RPE 8
4
Dip (Weighted)
5
AMRAP
RPE 9-9.5
5
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
6
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
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
5 reps
4 reps
3 reps
50%
60%
70%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Squat (Barbell)
1
1
5
5 reps
4 reps
3 reps
55%
65%
75%
6
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2
3
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
90%
2
Bench Press (Paused)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Push Up
5
AMRAP
RPE 10
5
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
6
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
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 (Paused)
1
1
1
4
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Squat (Barbell)
1
1
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
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 (Paused)
1
1
1
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Dip (Weighted)
5
AMRAP
RPE 10
5
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
6
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
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
Bench Press (Paused)
1
1
2
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Ab Wheel
3
AMRAP
RPE 8
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 (Paused)
1
1
2
5
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Squat (Barbell)
1
2
4
3 reps
3 reps
3 reps
55%
65%
75%
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 (Paused)
1
1
2
3
3
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Ab Wheel
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
4
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
2
4
3 reps
2 reps
2 reps
50%
60%
70%
3
Ab Wheel
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
4
5 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
6
4 reps
RPE 8
3
Dip (Weighted)
5
10 reps
RPE 8
4
Deadlift (Block)
1
2
2
4
5 reps
5 reps
4 reps
3 reps
50%
60%
70%
80%
5
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
4
4 reps
4 reps
4 reps
50%
60%
70%
2
Bench Press (Paused)
1
1
1
5
4 reps
4 reps
3 reps
3 reps
50%
60%
60%
70%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Deadlift (Barbell)
1
1
2
5
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
5
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
4
4 reps
4 reps
4 reps
4 reps
50%
60%
70%
75%
2
Bench Press (Paused)
1
1
3
4
2
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%
50%
3
Deadlift (Block)
1
2
4
5 reps
5 reps
4 reps
60%
70%
80%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
6
Ab Wheel
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
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 (Paused)
1
1
4
5 reps
5 reps
4 reps
55%
65%
75%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
5
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
1
3
2
1
1
1
5 reps
4 reps
3 reps
3 reps
2 reps
5 reps
7 reps
9 reps
50%
60%
70%
80%
85%
70%
60%
50%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Deadlift (Block)
1
2
3
4
5 reps
4 reps
3 reps
2 reps
60%
70%
80%
90%
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
6
Ab Wheel
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
4
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Bench Press (Paused)
1
1
2
2
2
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
7 reps
55%
65%
75%
80%
85%
65%
55%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Deadlift (Barbell)
1
1
2
5
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
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 (Paused)
1
1
1
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Chest Fly (Machine)
1
4
1065 reps
10 reps
RPE 8
RPE 8
4
Deadlift (Block)
1
2
4
5 reps
5 reps
4 reps
65%
75%
85%
5
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 8
6
Ab Wheel
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
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 (Paused)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1
1
1
2
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Paused)
1
2
2
1
1
1
2
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
3
Deadlift (Barbell)
1
2
2
1
1
1
2
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
3
50%
60%
65%
70%
2
Bench Press (Paused)
1
1
2
2
3
50%
60%
70%
80%
85%
3
Chest Fly (Machine)
5
10 reps
8%
4
Deadlift (Barbell)
1
1
2
5
50%
60%
70%
80%
5
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Chest Fly (Machine)
5
10 reps
RPE 8
3
Deadlift (Barbell)
1
2
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
4
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
3 reps
2 reps
50%
60%
70%
2
Bench Press (Paused)
1
2
3
3 reps
3 reps
2 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
4
2
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
6 reps
8 reps
10 reps
50%
55%
60%
65%
70%
75%
60%
55%
50%
2
Chest Fly (Machine)
5
10 reps
RPE 8
3
Squat (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
4
French Press
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Bench Press (Paused)
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%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
French Press
5
10 reps
RPE 8
5
Squat (Barbell)
1
1
4
3 reps
3 reps
2 reps
55%
65%
75%
6
Romanian Deadlift (Barbell)
5
6 reps
8%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
75%
3
Bench Press (Paused)
1
2
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
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 (Paused)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Dip (Weighted)
5
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
6
Ab Wheel
5
10 reps
RPE 8
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 (Paused)
1
1
1
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Dip (Weighted)
5
AMRAP
RPE 10
4
Squat (Barbell)
1
2
4
5 reps
5 reps
4 reps
50%
60%
70%
5
French Press
5
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
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 (Paused)
1
1
5
4 reps
4 reps
3 reps
55%
65%
75%
3
Dip (Weighted)
5
AMRAP
RPE 10
4
Leg Press
5
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
2
5
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Bench Press (Paused)
1
1
4
6 reps
6 reps
6 reps
50%
60%
70%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
4
4 reps
4 reps
4 reps
55%
65%
75%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Dip (Weighted)
5
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
6
Ab Wheel
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
4
50%
60%
70%
75%
2
Bench Press (Paused)
1
2
6
55%
65%
75%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
5
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
2
2
6
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Bench Press (Paused)
1
1
4
4 reps
4 reps
4 reps
50%
60%
70%
4
Chest Fly (Machine)
5
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
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 (Paused)
1
1
2
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Ab Wheel
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
6 Sets
4 Reps
@8
3
Dip (Weighted)
5 Sets
10 Reps
@8
4
Deadlift (Block)
1 Set
2 Sets
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
80%
5
Bulgarian Split Squat (Dumbbell)
5 Sets
5 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@7.5-8
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
4 Sets
2 Sets
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
6 Reps
8 Reps
10 Reps
50%
55%
60%
65%
70%
75%
60%
55%
50%
2
Chest Fly (Machine)
5 Sets
10 Reps
@8
3
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
4
French Press
5 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
Day 1
1
Bench Press (Paused)
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 (Paused)
1 Set
2 Sets
4 Sets
6 Reps
6 Reps
6 Reps
50%
60%
65%
4
Chest Fly (Machine)
5 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8