Sheiko #29 (Beginner)
High-volume Russian powerlifting program. Frequent submaximal work to drill technique.
Frequency: 4x / week · Duration: 8 weeks · Workout: ~75 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 12 exercises across the week (8 different ones), 52 sets in total in the 3-8 rep range, resting about 180s between them.
Built around Bench Press (18 sets across 4 days) and Back Squat (10 sets across 2 days).
Goals: Strength
Equipment: Barbell, Full Gym
Weekly Schedule
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).
Progression Guidance
Track percentages of competition 1RM. Test after 8 weeks.