Sheiko Beginner Powerlifting Program

Goal -Peaking, Powerlifting

focus -Powerlifting

level -Beginner, Intermediate, Advanced

duration -12/8/4 Weeks

uses RPE -No

uses 1RM Percentage -Yes

Description -

A 8-week beginner powerlifting program with preparatory and competition phases, based on the methodologies of Boris Sheiko.

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Routine -

Preparatory Phase

Week 1

Monday

Exercise	Sets	Reps	% of Max
Squat	5	5	50%
Bench press	5	4	60%
	4	1	70%
Chest muscles	3	4	65%
Good morning (standing)	4	5	75%

Wednesday

Exercise	Sets	Reps	% of Max
Deadlift up to knees	3	4	60%
	3	1	70%
Incline Bench press	2	4	75%
Seated Rows	8	5	65%
Deadlift from boxes	3	1	65%
Abs	10	3	75%

Friday

Exercise	Sets	Reps	% of Max
Squat	5	4	60%
	4	1	70%
Bench press	5	4	60%
	4	1	70%
Chest muscles	2	4	65%
Triceps	6	4	70%
Good morning (sitting)	5	5	75%

Week 2

Monday

Exercise	Sets	Reps	% of Max
Squat	5	4	60%
	3	1	70%
Bench press	5	4	60%
	4	1	70%
Lat Muscles	8	4	65%
Dips	6	4	70%
Back Extensions	8	4	65%

Wednesday

Exercise	Sets	Reps	% of Max
Deadlift up to knees	3	1	50%
	3	1	60%
	3	1	70%
Bench press	6	4	60%
	6	1	70%
Deadlift from boxes	4	1	65%
Chest muscles	8	4	65%
Deltoids	6	4	70%

Friday

Exercise	Sets	Reps	% of Max
Squat	5	4	60%
	5	1	70%
Close grip Bench press	3	4	60%
	3	1	70%
Seated Rows	8	4	65%
Triceps	8	4	65%
Back extensions	8	4	65%

Week 3

Monday

Exercise	Sets	Reps	% of Max
Squat	4	3	60%
	3	1	70%
Bench press	5	3	50%
	4	1	60%
	3	1	70%
Chest muscles	6	4	80%
DB Bench Press	6	4	65%
Good morning (sitting)	5	5	75%

Wednesday

Exercise	Sets	Reps	% of Max
Deficit deadlift	3	1	60%
	3	1	65%
	3	1	70%
Bench press	5	4	50%
	5	1	60%
	4	1	70%
	3	1	80%
Deadlift (Pause below and above knee)	2	2	50%
	2	1	60%
	2	2	70%
Chest muscles	1	3	75%
Deltoids	6	4	70%
Abs	10	3	60%

Friday

Exercise	Sets	Reps	% of Max
Squat	5	4	60%
	4	1	70%
	3	1	75%
Decline Bench press	4	4	50%
	4	1	60%
	4	1	70%
Chest muscles	4	4	65%
Triceps	8	4	65%
Good morning (standing)	5	4	75%

Week 4

Monday

Exercise	Sets	Reps	% of Max
Squat	5	4	60%
	3	2	70%
	2	3	80%
Bench press	5	4	60%
	4	1	70%
	3	1	80%
Lat Muscles	8	3	65%
DB Curls	6	4	70%
Back Extensions	8	4	65%

Wednesday

Exercise	Sets	Reps	% of Max
Bench press	5	3	50%
	4	1	60%
	3	1	70%
	2	3	80%
Deadlift (Pause below and above knee)	2	1	50%
	2	1	60%
	2	2	70%
Chest muscles	1	5	75%
Deltoids	6	4	70%
Abs	10	3	60%

Friday

Exercise	Sets	Reps	% of Max
Squat	5	3	60%
	4	1	70%

Competition Phase

Week 5

Monday

Exercise	Sets	Reps	% of Max
Squat	3	1	50%
	3	1	60%
	3	1	70%
Bench press	3	4	50%
	3	1	60%
	2	3	75%
Abs	8	3	65%

Wednesday

Exercise	Sets	Reps	% of Max
Bench press	3	1	50%
	3	1	60%
	2	1	65%
	1	3	70%
Deadlift	3	1	50%
	3	1	60%
	2	4	80%
Chest muscles	2	5	75%
Back extensions	6	3	70%

Friday

Exercise	Sets	Reps	% of Max
Squat	5	1	60%
	4	1	65%
	3	1	75%
Bench press	4	4	50%
	4	1	60%
	4	1	70%
Abs	8	3	65%

Week 6

Monday

Exercise	Sets	Reps	% of Max
Squat	3	1	60%
	3	1	70%
	3	1	75%
Bench press	3	1	60%
	3	1	70%
	2	3	80%
Abs	8	2	65%

Wednesday

Exercise	Sets	Reps	% of Max
Deadlift	3	1	60%
	3	1	70%
	2	3	85%
Bench press	3	1	60%
	3	1	70%
	1	3	80%
Chest muscles	1	4	75%
Back extensions	6	4	70%

Friday

Exercise	Sets	Reps	% of Max
Squat	5	1	65%
	4	1	75%
	3	1	80%
Bench press	4	1	60%
	4	1	70%
	4	1	75%
Abs	8	3	65%

Week 7

Monday

Exercise	Sets	Reps	% of Max
Squat	3	1	70%
	3	1	75%
	2	2	85%
Bench press	3	1	70%
	2	2	80%
	2	2	85%

Wednesday

Exercise	Sets	Reps	% of Max
Deadlift	3	1	70%
	3	1	80%
	2	2	90%
Bench press	3	1	70%
	3	1	80%
	2	1	90%

Friday

Exercise	Sets	Reps	% of Max
Squat	5	1	70%
	5	1	80%
	3	1	85%
Bench press	3	1	70%
	3	1	80%
	2	1	85%
Deadlift	2	1	80%
	1	2	90%

Week 8

Monday

Exercise	Sets	Reps	% of Max
Squat	3	1	75%
	2	1	80%
	1	1	85%
Bench press	2	1	75%
	2	1	80%
	1	1	85%
Deadlift	2	1	80%
	1	1	85%

Wednesday

Exercise	Sets	Reps	% of Max
Squat	3	1	80%
	2	1	85%
Bench press	2	1	80%
	1	1	85%
Deadlift	2	1	85%

Friday

Exercise	Sets	Reps	% of Max
Squat	1	1	80%
	1	1	85%
	1	1	90%
Bench press	1	1	80%
	1	1	85%
	1	1	90%
Deadlift	1	1	85%
	1	1	90%

Written By@powerpro

Last Updated6/18/2024