Sheiko #29 (Beginner)
High-volume Russian powerlifting program. Frequent submaximal work to drill technique.
4 days a week · 8 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 — Bench + Squat
- Bench Press: 5 × 5, rest 3 min (70% 1RM)
- Back Squat: 5 × 5, rest 3 min (75%)
- Bench Press: 3 × 3, rest 3 min (80%)
Day 2 — Deadlift
3 exercises (Pro).
Day 3 — Bench Volume
3 exercises (Pro).
Day 4 — Squat + Pull
3 exercises (Pro).
Run day 1 with no account