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Sheiko u80
by CanSheiko
3 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 13, 2024 06:34
down_app
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
Day 2
1
Deadlift (Paused)
1 Set
2 Sets
4 Sets
4 Reps
4 Reps
4 Reps
50%
60%
70%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Sets
4 Reps
4 Reps
3 Reps
3 Reps
50%
60%
60%
70%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Sets
4 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
5
Bulgarian Split Squat (Dumbbell)
5 Sets
5 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Sets
4 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
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 Sets
10 Reps
@8
4
French Press
5 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
1 Set
4 Sets
3 Reps
3 Reps
2 Reps
55%
65%
75%
6
Romanian Deadlift (Barbell)
5 Sets
6 Reps
8%
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
6 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Push Up
5 Sets
AMRAP
@10
5
Squat (Barbell)
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
55%
65%
75%
6
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Deadlift (Paused)
1 Set
1 Set
2 Sets
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
50%
60%
70%
75%
2
Bench Press (Paused)
1 Set
1 Set
3 Sets
4 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
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 Set
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
60%
70%
80%
4
Chest Fly (Machine)
5 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@8
6
Ab Wheel
5 Sets
10 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
75%
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
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
4 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Push Up
5 Sets
10 Reps
@10
5
Squat (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
50%
60%
70%
6
Ab Wheel
5 Sets
10 Reps
@10
Day 2
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
4 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
3
Bench Press (Paused)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
4 Reps
55%
65%
75%
4
Chest Fly (Machine)
5 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
50%
60%
70%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Dip (Weighted)
5 Sets
AMRAP
@10
5
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
6
Ab Wheel
5 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Chest Fly (Machine)
1 Set
4 Sets
10.9 Reps
10 Reps
@8
@8
4
Dip (Weighted)
5 Sets
AMRAP
@9-9.5
5
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
6
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Bench Press (Close Grip)
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
50%
60%
70%
4
Chest Fly (Machine)
5 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
55%
65%
75%
6
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
50%
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
2 Sets
1 Set
1 Set
1 Set
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 Sets
10 Reps
@8
4
Deadlift (Block)
1 Set
2 Sets
3 Sets
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
60%
70%
80%
90%
5
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@8
6
Ab Wheel
5 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
3
Dip (Weighted)
5 Sets
AMRAP
@10
4
Squat (Barbell)
1 Set
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
50%
60%
70%
5
French Press
5 Sets
10 Reps
@8
6
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Paused)
1 Set
2 Sets
2 Sets
4 Sets
4 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
2 Sets
2 Sets
1 Set
1 Set
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 Sets
10 Reps
@8
4
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Sets
4 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
5
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
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 Set
1 Set
5 Sets
4 Reps
4 Reps
3 Reps
55%
65%
75%
3
Dip (Weighted)
5 Sets
AMRAP
@10
4
Leg Press
5 Sets
6 Reps
@8.5
5
Romanian Deadlift (Barbell)
5 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
2 Sets
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
90%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Push Up
5 Sets
AMRAP
@10
5
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
6
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Sets
3 Sets
4 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
3
Chest Fly (Machine)
1 Set
4 Sets
1065 Reps
10 Reps
@8
@8
4
Deadlift (Block)
1 Set
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
65%
75%
85%
5
Bulgarian Split Squat (Dumbbell)
5 Sets
5 Reps
@8
6
Ab Wheel
5 Sets
AMRAP
@10
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
3 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
3
Bench Press (Paused)
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
4
Chest Fly (Machine)
5 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
5 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
3 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
3
Squat (Barbell)
1 Set
1 Set
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
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
55%
65%
75%
85%
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
4 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
3
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
4
Chest Fly (Machine)
5 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
5 Sets
6 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Sets
50%
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
55%
65%
75%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Dip (Weighted)
5 Sets
AMRAP
@10
5
Romanian Deadlift (Barbell)
5 Sets
6 Reps
@8
6
Ab Wheel
5 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
2 Sets
2 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
85%
90%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Dip (Weighted)
5 Sets
AMRAP
@10
5
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
6
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
1 Set
1 Set
1 Set
2 Sets
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 Set
2 Sets
2 Sets
1 Set
1 Set
1 Set
2 Sets
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 Set
2 Sets
2 Sets
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
4 Sets
50%
60%
70%
75%
2
Bench Press (Paused)
1 Set
2 Sets
6 Sets
55%
65%
75%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
5
Ab Wheel
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
3 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
3 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
3
Ab Wheel
3 Sets
AMRAP
@8
Day 2
1
Deadlift (Paused)
1 Set
2 Sets
2 Sets
3 Sets
50%
60%
65%
70%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
50%
60%
70%
80%
85%
3
Chest Fly (Machine)
5 Sets
10 Reps
8%
4
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Sets
50%
60%
70%
80%
5
Ab Wheel
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
2 Sets
2 Sets
6 Sets
3 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Bench Press (Paused)
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
50%
60%
70%
4
Chest Fly (Machine)
5 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Squat (Barbell)
1 Set
2 Sets
4 Sets
3 Reps
3 Reps
3 Reps
55%
65%
75%
Day 2
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
5 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Chest Fly (Machine)
5 Sets
10 Reps
@8
3
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
4
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
3 Sets
3 Reps
3 Reps
2 Reps
2 Reps
50%
60%
70%
75%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
3
Ab Wheel
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
3 Sets
3 Sets
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
85%
3
Chest Fly (Machine)
5 Sets
10 Reps
@8
4
Ab Wheel
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
3 Reps
3 Reps
2 Reps
50%
60%
70%
2
Bench Press (Paused)
1 Set
2 Sets
3 Sets
3 Reps
3 Reps
2 Reps
50%
60%
70%
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Sets
4 Sets
3 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1 Set
2 Sets
4 Sets
3 Reps
2 Reps
2 Reps
50%
60%
70%
3
Ab Wheel
3 Sets
8 Reps
@8