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Sheiko 13week Beginner Program

This document contains a strength training program consisting of 8 weeks of workouts. Each week includes 3-4 lifting days targeting different muscle groups like squat, bench press, deadlift, and accessories. Each workout lists the sets, reps, weight or percentage of max for each exercise. The program progresses over the 8 weeks by increasing weight and decreasing reps to provide ongoing strength gains.

Uploaded by

Anders Dahl
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
478 views

Sheiko 13week Beginner Program

This document contains a strength training program consisting of 8 weeks of workouts. Each week includes 3-4 lifting days targeting different muscle groups like squat, bench press, deadlift, and accessories. Each workout lists the sets, reps, weight or percentage of max for each exercise. The program progresses over the 8 weeks by increasing weight and decreasing reps to provide ongoing strength gains.

Uploaded by

Anders Dahl
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
You are on page 1/ 16

Maxes:

Squat
400

Bench
300

Dead
500

Sets
1
2
3
1
2
3
3
3

Reps
5
4
3
5
4
3
10
5

Percentage
50%
60%
70%
50%
60%
70%

Weight
150
180
210
200
240
280

Sets
1
2
3
3
3
3

Reps
5
4
3
4
8
5

Percentage
50%
60%
70%

Weight
250
300
350

Sets
1
2
3
3
1
2
3
3
3

Reps
5
4
3
10
5
4
3
8
5

Percentage
50%
60%
70%

Weight
150
180
210

50%
60%
70%

200
240
280

Condition Week
Day, date, time:
Bench

Squat

Flat DB flies
Good Mornings
Day, date, time:
Deadlift

Incline Bench
Dips
Lunges

Day, date, time:


Bench

Flat DB flies
Squat

Dips
Good Mornings

Week 1
Day, date, time:
Bench

Squat

Bench

Flat DB Flies
Good Mornings

Sets
1
1
1
4
1
1
4
1
2
4
5
5

Reps
4
3
3
3
5
5
5
4
4
4
10
5

Percentage
55%
60%
70%
75%
50%
60%
70%
55%
65%
70%

Weight
165
180
210
225
200
240
280
165
195
210

Sets
1
2
2
3
1
1
4
5
1
2
2
3
5

Reps
3
5
3
3
5
5
4
8
3
4
3
3
5

Percentage
50%
60%
70%
75%
55%
65%
70%

Weight
250
300
350
375
165
195
210

50%
60%
70%
80%

250
300
350
400

Sets
1
1
1
1
2

Reps
5
4
4
3
2

Percentage
50%
60%
70%
75%
80%

Weight
150
180
210
225
240

Day, date, time:


Deadlift

Bench

Dips
Dead from Knees

Lunges

Day, date, time:


Bench

Flat DB Flies
Squat

Dips
Good Mornings

2
2
1
1
1
5
1
2
2
4
5
5

1
2
3
5
5
10
5
3
3
3
8
5

85%
80%
75%
65%
55%

255
240
225
195
165

50%
60%
70%
75%

200
240
280
300

Sets
1
1
2
4
1
1
1
4
5
5
1
1
3
5

Reps
4
4
3
2
3
3
3
2
10
8
3
3
3
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%

Weight
200
240
280
320
150
180
210
240

55%
65%
75%

220
260
300

Sets
1
1
3
1
1
3

Reps
4
4
4
4
5
4

Percentage
54%
60%
70%
55%
65%
75%

Weight
270
300
350
165
195
225

1
1
2
4
5

4
4
3
3
5

50%
60%
70%
75%

250
300
350
375

Week 2
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings
Day, date, time:
Dead to Knees

Bench

Flat DB Flies
Deadlift

Lunges

Day, date, time:


Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings

Sets
1
1
1
5
1
1
1
3
1
2
1
1
1
1
1
5
5
1
1
3
5

Reps
4
4
3
3
5
4
4
3
2
1
2
4
5
5
6
10
8
3
3
2
5

Percentage
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
60%
55%

Weight
200
240
280
300
150
180
210
225
240
255
240
225
210
180
165

55%
65%
75%

220
260
300

Sets
1
1
3
4
1
1
2
3
5
5
1
1
4
5

Reps
4
4
3
3
3
3
3
3
10
8
4
4
5
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%

Weight
200
240
280
320
150
180
210
240

50%
60%
70%

200
240
280

Sets
1
1
1

Reps
4
3
4

Percentage
50%
60%
70%

Weight
250
300
350

Week 3
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings
Day, date, time:
Dead to Knees

Bench

Flat DB Flies
Dead from Knees

Lunges
Abs

3
1
1
2
2
2
2
2
2
1
1
1
5
1
2
3
5
3

4
4
4
4
3
2
1
2
3
4
6
6
10
4
3
4
5
10

75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
55%

375
150
180
210
225
240
255
240
225
210
195
165

60%
70%
80%

300
350
400

Sets
1
1
2
3
1
1
1
4
1
2
5
5
5

Reps
4
4
3
3
5
5
5
4
5
6
4
10
5

Percentage
50%
60%
70%
80%
50%
60%
70%
75%
55%
65%
70%

Weight
150
180
210
240
200
240
280
300
165
195
210

Sets
1
1
2
1
2
1
1
1
4
5
5

Reps
4
3
3
3
2
3
3
3
3
10
8

Percentage
50%
60%
70%
80%
85%
50%
60%
70%
80%

Weight
200
240
280
320
340
150
180
210
240

Day, date, time:


Bench

Squat

Bench

Flat DB Flies
Good Mornings

Week 4
Day, date, time:
Squat

Bench

Flat DB Flies
Dips

Squat

Good Mornings

1
1
1
4
5

4
3
3
2
5

50%
60%
70%
80%

200
240
280
320

Sets
1
1
1
2
3
1
1
2
2
2
1
1
3
5
5

Reps
3
3
3
3
2
3
3
2
3
2
5
5
4
10
5

Percentage
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%

Weight
150
180
210
240
255
250
300
350
400
425
165
195
225

Sets
1
1
2
5
1
1
4
5
5
5

Reps
4
3
3
3
5
5
5
10
8
5

Percentage
50%
60%
70%
80%
50%
60%
70%

Weight
200
240
280
320
150
180
210

Sets
1
1

Reps
5
4

Percentage
50%
60%

Weight
150
180

Day, date, time:


Bench

Deadlift

Bench

Flat DB Flies
Lunges

Day, date, time:


Squat

Bench

Flat DB Flies
Dips
Good Mornings

Week 5
Day, date, time:
Bench

Squat

Bench

Flat DB Flies
Good Mornings

2
4
1
2
5
1
2
5
5
5

3
3
5
5
5
5
4
4
10
5

70%
75%
50%
60%
70%
55%
65%
70%

210
225
200
240
280
165
195
210

Sets
1
2
2
4
1
1
5
5
1
2
2
4
5

Reps
5
5
4
3
5
5
4
8
5
5
4
3
5

Percentage
50%
60%
70%
75%
55%
65%
70%

Weight
250
300
350
375
165
195
210

50%
60%
70%
80%

250
300
350
400

Sets
1
1
2
2
2
2
2
2
1
1
5
1
2
2
5
5
5

Reps
6
5
4
3
2
1
2
3
5
7
10
5
4
3
3
8
5

Percentage
50%
60%
70%
75%
80%
85%
80%
75%
65%
55%

Weight
150
180
210
225
240
255
240
225
195
165

50%
60%
70%
75%

200
240
280
300

Day, date, time:


Deadlift

Bench

Dips
Dead from Knees

Lunges
Day, date, time:
Bench

Flat DB Flies
Squat

Dips
Good Mornings

Week 6
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings

Sets
1
2
2
5
1
1
2
6
5
5
1
1
4
5

Reps
5
4
3
2
5
4
3
2
10
8
3
3
3
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%

Weight
200
240
280
320
150
180
210
240

55%
65%
75%

220
260
300

Sets
1
2
4
1
1
5
5
1
1
2
5
5

Reps
4
4
4
5
5
4
10
4
4
3
3
5

Percentage
50%
60%
70%
55%
65%
70%

Weight
250
300
350
165
195
210

50%
60%
70%
75%

250
300
350
375

Sets
1
1
2
6
1
1
1
3
2
2
2

Reps
5
4
3
3
6
5
4
3
2
1
2

Percentage
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%

Weight
200
240
280
300
150
180
210
225
240
255
240

Day, date, time:


Dead to Knees

Bench

Flat DB Flies
Deadlift

Lunges
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings

1
1
1
1
5
5
1
1
4
5

4
5
6
7
10
8
3
3
2
5

75%
70%
60%
50%

225
210
180
150

55%
65%
75%

220
260
300

Sets
1
2
2
5
1
1
2
5
5
5
1
1
5

Reps
5
4
3
3
5
4
3
3
10
8
5
5
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%

Weight
200
240
280
320
150
180
210
240

50%
60%
70%

200
240
280

Sets
1
1
2
4
1
1
2
2
2
2
2
2
1
1
1
5
1
2

Reps
4
4
4
4
6
5
4
3
2
1
2
3
4
6
7
10
5
3

Percentage
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
55%

Weight
250
300
350
375
150
180
210
225
240
255
240
225
210
195
165

60%
70%

300
350

Week 7
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Day, date, time:


Dead to Knees

Bench

Flat DB Flies
Dead from Knees

Lunges
Abs

4
5
3

4
5
10

80%

400

Sets
1
1
2
5
1
1
2
5
1
2
6
5
5

Reps
5
4
3
3
5
5
5
4
6
6
4
10
5

Percentage
50%
60%
70%
80%
50%
60%
70%
75%
55%
65%
70%

Weight
150
180
210
240
200
240
280
300
165
195
210

Sets
1
1
2
2
3
1
1
2
5
5
5
1
1
2
4
5

Reps
5
4
3
3
2
5
4
3
3
10
8
5
4
3
2
5

Percentage
50%
60%
70%
80%
85%
50%
60%
70%
80%

Weight
200
240
280
320
340
150
180
210
240

50%
60%
70%
80%

200
240
280
320

Sets
1
1
2
2
3
1

Reps
5
4
3
3
2
4

Percentage
50%
60%
70%
80%
85%
50%

Weight
150
180
210
240
255
250

Day, date, time:


Bench

Squat

Bench

Flat DB Flies
Good Mornings

Week 8
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings
Day, date, time:
Bench

Deadlift

Bench

Flat DB Flies
Lunges

1
2
2
3
1
1
4
5
5

4
3
3
2
5
5
4
10
5

60%
70%
80%
85%
55%
65%
75%

300
350
400
425
165
195
225

Sets
1
1
2
6
1
1
5
5
5
5

Reps
5
4
3
3
5
5
5
10
8
5

Percentage
50%
60%
70%
80%
50%
60%
70%

Weight
200
240
280
320
150
180
210

Sets
1
1
2
3
1
1
2
3

Reps
3
3
3
2
3
3
3
2

Percentage
50%
60%
70%
75%
50%
60%
70%
75%

Weight
200
240
280
300
150
180
210
225

Sets
1
1
2

Reps
3
3
2

Percentage
50%
60%
70%

Weight
200
240
280

Day, date, time:


Squat

Bench

Flat DB Flies
Dips
Good Mornings

Week 9
Day, date, time:
Squat

Bench

Day, date, time:


Skills Evaluation
Squat

Bench

Deadlift

1
1
1
1
1
2
1
1
1
1
1
2
1
1
1

2
1
1
3
3
2
2
1
1
3
2
2
2
1
1

80%
90%
95%
50%
60%
70%
80%
90%
95%
50%
60%
70%
80%
90%
95%

320
360
380
150
180
210
240
270
285
250
300
350
400
450
475

Sets
1
2
2
4
1
2
6
5
5

Reps
3
3
3
2
3
3
3
10
5

Percentage
50%
60%
70%
75%
55%
65%
75%

Weight
200
240
280
300
165
195
225

Sets
1
2
2
4
1
1
2

Reps
3
3
3
2
3
3
3

Percentage
50%
60%
70%
80%
50%
60%
70%

Weight
200
240
280
320
150
180
210

Day, date, time:


Squat

Bench

Flat DB Flies
Good Mornings

Week 10
Day, date, time:
Squat

Bench

Flat DB Flies
Squat

5
5
1
2
4

3
10
3
3
3

80%

240

55%
65%
75%

220
260
300

Sets
1
2
2
3
1
1
2
2
3
5
1
1
2
5

Reps
3
2
2
1
3
3
3
3
2
10
3
3
3
3

Percentage
50%
60%
65%
70%
50%
60%
70%
80%
85%

Weight
250
300
325
350
150
180
210
240
255

50%
60%
70%
80%

250
300
350
400

Sets
1
1
2
5
1
2
2
6
1
1
4
5
5

Reps
3
3
3
3
3
3
3
3
4
4
4
10
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

Weight
150
180
210
240
200
240
280
320
150
180
210

Day, date, time:


Dead to Knees

Bench

Flat DB Flies
Deadlift

Day, date, time:


Bench

Squat

Bench

Flat DB Flies
Good Mornings

Week 11

Day, date, time:


Squat

Bench

Flat DB Flies

Sets
1
1
2
5
1
1
2
3
3
4

Reps
3
3
3
2
3
3
3
2
1
8

Percentage
50%
60%
70%
80%
50%
60%
70%
80%
85%

Weight
200
240
280
320
150
180
210
240
255

Sets
1
1
2
5
4
1
2
2
5
4

Reps
3
3
3
2
8
3
3
3
2
5

Percentage
50%
60%
70%
80%

Weight
150
180
210
240

50%
60%
70%
75%

250
300
350
375

Sets
1
2
2
3
1
1
2
4

Reps
3
3
2
2
3
3
3
2

Percentage
50%
60%
70%
75%
50%
60%
70%
75%

Weight
200
240
280
300
150
180
210
225

Day, date, time:


Bench

Flat DB Flies
Deadlift

Good Mornings

Day, date, time:


Squat

Bench

Week 12
Day, date, time:
Bench

Deadlift

Sets
1
2
2
4
1
2
4

Reps
3
3
2
1
3
2
2

Percentage
50%
60%
70%
75%
50%
60%
70%

Weight
150
180
210
225
250
300
350

Sets
1
2
3
1
2
3

Reps
3
3
2
3
3
2

Percentage
50%
60%
70%
50%
60%
70%

Weight
200
240
280
150
180
210

Sets
1
1
2
1
1
1
1

Reps
3
3
2
2
1
1
1

Percentage
50%
60%
70%
80%
90%
95%
102%

Weight
200
240
280
320
360
380
408

1
1
2
1
1
1
1

3
3
2
2
1
1
1

50%
60%
70%
80%
90%
95%
101%

150
180
210
240
270
285
303

Day, date, time:


Squat

Bench

Day, date, time:


Saturday Test
Squat

Opener

Bench

Opener

Deadlift

Opener

1
1
2
1
1
1
1

3
2
2
2
1
1
1

50%
60%
70%
80%
90%
95%
102%

250
300
350
400
450
475
510

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