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Sheiko u80

by CanSheiko
33 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
    May 22, 2025 08:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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