Powerlifting Sheiko-Style Peaking
An advanced, high-frequency strength program inspired by Sheiko, ideal for competitive powerlifters aiming to peak for a meet. Requires extensive gym time.
4 days a week · 12 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Squat & Bench (Volume) — High volume with moderate intensity for S/B
- Squats: 5 × 4-6 (at 60-75% 1RM), rest 150s
- Bench Press: 6 × 3-5 (at 65-80% 1RM), rest 150s
- Good Mornings: 4 × 8-12, rest 90s
- Dumbbell Rows: 4 × 10-15, rest 90s
- Triceps Pushdowns: 4 × 12-15, rest 1 min
Day 2 - Deadlift & Bench (Technical) — Deadlift technique, higher frequency bench
5 exercises (Pro).
Day 3 - Rest/Active Recovery — Mobility, stretching, light cardio
Rest day.
Day 4 - Squat & Bench (Heavy) — Heavy top sets for Squat and Bench
5 exercises (Pro).
Day 5 - Bench & Assistance — Increased volume on bench, accessory work
5 exercises (Pro).
Run day 1 with no account