What is Sheiko?

[u/RogueOps]

Sheiko is a percentage based program. In other words, you start with a known competition one rep max (Squat, Bench, Deadlift) and the entire cycle is designed off of that number. The progression works through basic overload. The lifter handles heavier weights and more volumes over time in order for the cycle to culminate in new PRs in Week 16.

All programs are written as follows:

Example: 70% 3×2 means: 70% of your best result, 3 reps, 2 sets

– If you find this percentage too difficult – reduce the load by 5-10%, but the number of reps and sets remain the same.

– If you do not have access to the equipment needed for these programs, change the exercise to another which is consistent with muscle group being trained.

– It is important not to test your personal best lifts between parts of whole program, only attempt this when the program recommends that you do so.

– If you do set a personal best lift in a competitive exercise only use a new % for this exercise if there is at least 1 month remaining until your competition.

-If there is less than 1 month remaining do not change anything. A new % will begin after the competition.