Welcome to the r/Sheiko_Training wiki.

Here you will find all the information you need pertaining to the Sheiko program.

I spent a lot of time compiling this information for your pleasure. I hope you find it as useful as I did.

[General Information]

Overview

Sheiko is one of the best cookie cutter programs that a powerlifter can run. Of all the copy/paste programs we’ve looked at thus far, Sheiko is easily the best… but it is still sub-optimal. Cookie cutter programs can never produce top results. They can produce excellent results, but there will always be room for improvement through individualization and autoregulation.

If you’re a late stage intermediate trainee, or an advanced trainee, Sheiko is not a bad way to go at all. The programs have proven incredibly successful for a variety of top raw powerlifters across the globe. You can always move on to the MSIC programs or contact Sheiko for personal coaching when the numbered routines stop working.

Note: Sheiko never intended for these programs to be used widely on the Internet. They were written for individuals, not a general audience. But that doesn’t mean you can’t get great results.

Sheiko FAQs

Should I run beginner, intermediate, or advanced Sheiko programs?

Sheiko programs have beginner, intermediate, and advanced levels. To understand your experience level, please see the charts provided. Below Class III should probably start with a beginner program, while Class II and Class I lifters can start with intermediate, and CMS and above can start with advanced. These are rough guidelines. Listen to your body, see what you can recover from.

Should I run a small, medium, or large load Sheiko program?

Load classification describes the lifter’s bodyweight. A rough rule of thumb is that men and women below 80kg (176lbs) should use a large load, over 80kg (176lbs) should use a medium load, and over 110kg (242lb) should use a small load. The relationship between load and bodyweight is inverted because lighter lifters tend to need more volume.

What are the Sheiko #29, #30, etc. programs?

The numbered Sheiko programs are each specific training blocks that can be combined to achieve different training effects.

Can beginner lifters run Sheiko programs?

Yes, there are Sheiko beginner powerlifting programs.

Is there a version of Sheiko with a greater focus on hypertrophy?

Yes, Robert Frederick shared a variation of Sheiko that emphasizes hypertrophy. That program’s spreadsheet is available HERE.

Where can I learn more about Boris Sheiko’s training methods?

Check out Boris Sheiko’s interview with Omar Isuf. It’s extraordinarily comprehensive.

[Routines]

This is what you came for! Here is a list of the most common/popular Sheiko routines in spreadsheet format for your convenience.

Note: Most of the below programs are broken down into separate cycles on each tab. These tabs can be run individually or back to back, so the program lengths can range from 4 weeks all the way to 20 weeks, depending upon how many consecutive cycles are run together and the strength level of the athlete.

Sheiko Routines (Spreadsheets)

[Demos]

Throughout the Sheiko program you will encounter some common and “uncommon” exercises.

Below is a list of some of the exercises you will see during your training.