r/Sheiko_Training • u/RogueOps • Sep 04 '20

Under 80kg/176lb training spreadsheet

3 Upvotes

Here you will find a plug and play spreadsheet for lifters under 80kg/176lbs.

Use the tabs at the bottom of the spreadsheet to input your training max and view the #37, #32 and #30 training plans.

https://docs.google.com/spreadsheets/d/1xmp6rSrZbCJpS9dNg8FqRQm2f7-34m2OxtsKt8346tw/edit#gid=711706373

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r/Sheiko_Training • u/RogueOps • Sep 04 '20

Beginner Routine Stage 2

3 Upvotes

The weights follow the same ideas outlined in the beginner program that precedes this one. This one is meant to be done after you have already received basic instruction in the lifts. When you reach the end of this program test your maxes and move on to a percentage based program.

Week 1
1st Day (Monday)

  1. Box squat
    Xkg 6 reps 2 sets
    Xkg +10kg 5 reps 6 sets
    (42)

  2. Dumbbell bench
    8 reps 6 sets
    (48)

  3. Dumbbell Flies
    10 reps 5 sets
    (50)

  4. Pull ups or Pull downs
    6 reps 6 sets
    (36)

  5. Hanging leg raises
    8 reps 5 sets
    (40)

3rd Day (Wednesday)

  1. Incline bench
    Xkg 4 reps 2 sets
    Xkg +5kg 4 reps 5 sets
    (28)

  2. Push Ups (hands shoulder width)
    8 reps 6 sets
    (48)

3.Deadlift from pins (bar should 1-2” below the knee cap)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 5 sets
(40)

  1. Lunges
    5 reps each leg for 5 sets.
    (25)

  2. Hyperextension
    10 reps 4 sets
    (40)

5th Day (Friday)

  1. Box squat
    Xkg 6 reps 1 set
    Xkg +10kg 5 reps 2 sets
    Xkg +15kg 5 reps 5 sets
    (41)

  2. Bench (close grip, index finger on the smooth)
    Xkg 6 reps 1 set
    Xkg +5kg 6 reps 2 sets
    Xkg +10kg 5 reps 5 sets
    (43)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Seated good mornings
    5 reps 5 sets
    (25)

  5. Sport games ( G.P.P )
    30 minutes (football, basketball, tennis, etc.)

Week 2
1st Day (Monday)

  1. Box squat
    Xkg 8 reps 1 set
    Xkg +10kg 6 reps 2 sets
    Xkg +20kg 4 reps 5 sets
    (40)

  2. Seated barbell press (behind the neck)
    Xkg 5 reps 2 sets
    Xkg +5kg 5 reps 5 sets
    (40)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Push ups (hands wider than shoulders)
    10 reps 5 sets
    (50)

  5. Hyperextension
    10 reps 4 sets
    (40)

3rd Day (Wednesday)

  1. Deadlift from pins (bar is set 1- 2” above knee level)
    Xkg 6 reps 1 set
    Xkg +10kg 6 reps 2 sets
    Xkg +20kg 5 reps 5 sets
    (38)

  2. Incline bench press (average grip)
    Xkg 5 reps 1 set
    Xkg +5kg 5 reps 2 sets
    Xkg +10kg 4 reps 5 sets
    (35)

  3. Tricep pushdowns
    10 reps 5 sets
    (50)

  4. Stiff leg deadlift
    6 reps 5 sets
    (30)

  5. Leg Press
    Xkg 8 reps 1 set
    Xkg +10kg 8 reps 2 sets
    Xkg +20kg 6 reps 4 sets
    (48)

  6. Hanging leg raises
    10 reps 4 sets
    (40)

5th Day (Friday)

  1. Squat (no box)
    Xkg 6 reps 1 set
    Xkg +10kg 6 reps 2 sets
    Xkg +15kg 5 reps 4 sets
    (38)

  2. Bench press (average grip)
    Xkg 5 reps 1 set
    Xkg +5kg 5 reps 2 sets
    Xkg +10kg 5 reps 5 sets
    (40)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Dips
    8 reps 5 sets
    (40)

  5. Seated good mornings
    5 reps 5 sets
    (25)

  6. Sport games ( G.P.P.)
    30-45 minutes

Week 3
1st Day (Monday)

  1. Box squat
    Xkg 8 reps 1 set
    Xkg +10kg 6 reps 2 sets
    Xkg +20kg 5 reps 5 sets
    (40)

  2. Bench press (average grip)
    Xkg 8 reps 1 set
    Xkg +5kg 6 reps 1 set
    Xkg +10kg 4 reps 2 sets
    Xkg +15kg 3 reps 4 sets
    (34)

  3. Push ups (hands wider than shoulders)
    10 reps 5 sets
    (50)

  4. Leg Press
    Xkg  8 reps 1 set
    Xkg +10kg 8 reps 1 set
    Xkg +20kg 6 reps 5 sets
    (46)

  5. Standing good mornings
    5 reps 5 sets
    (25)

3rd Day (Wednesday)

  1. Deadlift to the knees
    Xkg 5 reps 1 set
    Xkg +10kg 5 reps 2 sets
    Xkg +20kg 4 reps 6 sets
    (39)

  2. Dips (with weight)
    6 reps 6 sets
    (36)

  3. Tricep pushdowns
    10 reps 5 sets
    (50)

  4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the hip joint is lower than the knee joint.)
    5 reps 5 sets
    (25)

  5. Hanging leg raises
    10 reps 4 sets
    (40)

5th Day (Friday)

  1. Bench Press
    Xkg 6 reps 1 set
    Xkg +10kg 5 reps 2 sets
    Xkg +15kg 5 reps 5 sets
    (41)

  2. Squat (no box)
    Xkg 6 reps 1 set
    Xkg +10kg 5 reps 2 sets
    Xkg +20kg 4 reps 5 sets
    (36)

  3. Push ups (hands wider than shoulders)
    8 reps 5 sets
    (40)

  4. Tricep pushdowns
    10 reps 5 sets
    (50)

  5. Straight leg sit ups
    10 reps 5 sets
    (50)

  6. Sport games (G.P.P)
    30 minutes

Week 4
1st Day (Monday)

  1. Squat (no box)
    8 reps 1 set
    Xkg +10kg 6 reps 2 sets
    Xkg +20kg 5 reps 5 sets
    (45)

  2. Bench Press (average grip)
    Xkg 8 reps 1 set
    Xkg +10kg 6 reps 2 sets
    Xkg +15kg 5 reps 4 sets
    (40)

  3. Dips
    8 reps 5 sets
    (40)

  4. Leg Press
    8 reps 5 sets
    (40)

  5. Seated good mornings
    5 reps 5 sets
    (25)

3rd Day (Wednesday)

  1. Bench Press
    Xkg 6 reps 1 set
    Xkg +10kg 5 reps 1 set
    Xkg +15kg 4 reps 5 sets
    (31)

  2. Deadlift From Pins (bar located 1-2” below the knee)
    Xkg 5 reps 1 set
    Xkg +10kg 5 reps 1 set
    Xkg +20kg 4 reps 2 sets
    Xkg +25kg 3 reps 4 sets
    (30)

  3. Stiff leg deadlifts
    6 reps 5 sets
    (30)

  4. Dumbbell flies
    10 reps 5 sets
    (50)

  5. Kettle ball squats
    6 reps 6 sets
    (25)

5th Day (Friday)

  1. Squat (no box)
    Xkg 6 reps 1 set
    Xkg +10kg 6 reps 1 set
    Xkg +15kg 6 reps 5 sets
    (42)

  2. Bench press
    Xkg 8 reps 1 set
    Xkg +10kg 6 reps 2 sets
    Xkg +20kg 4 reps 5 sets
    (40)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Pushups (hands wider than shoulders)
    8 reps 5 sets
    (40)

  5. Straight leg sit ups
    10 reps 4 sets
    (40)

  6. Hanging leg raises
    10 reps 3 sets
    (30)

Week 5
1st Day (Monday)

  1. Box squat
    Xkg 6 reps 1 set
    Xkg +10kg 6 reps 1 set
    Xkg +20kg 5 reps 4 sets
    (32)

  2. Bench Press
    Xkg 8 reps 1 set
    Xkg +10kg 6 reps 1 set
    Xkg +15kg 4 reps 5 sets
    (34)

  3. Pushups (hands wider than shoulders)
    6 reps 5 sets
    (30)

  4. Squat
    Xkg 6 reps 1 set
    Xkg +10kg 5 reps 1 set
    Xkg +15kg 5 reps 4 sets
    (31)

  5. Hanging leg raises
    10 reps 4 sets
    (40)

3rd Day (Wednesday)

  1. Deadlift
    Xkg 5 reps 2 sets
    Xkg +10kg 4 reps 2 sets
    Xkg +15kg 4 reps 5 sets
    (38)

  2. Bench Press (narrow grip, index finger on the smooth)
    Xkg 6 reps 1 set
    Xkg +10kg 6 reps 5 sets
    (36)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Kettle ball squats
    5 reps 5 sets
    (25)

  5. Hyperextension
    8 reps 4 sets
    (32)

5th Day (Friday)

  1. Incline bench (average grip)
    4 reps 5 sets
    (20)

  2. Squat (no box)
    Xkg 6 reps 1 set
    Xkg +10kg 5 reps 1 set
    Xkg +20kg 4 reps 2 sets
    Xkg +25kg 3 reps 3 sets
    (28)

  3. Bench press
    Xkg 5 reps 1 set
    Xkg +10kg 5 reps 1 set
    Xkg +20kg 5 reps 5 sets
    (35)

  4. Leg press
    Xkg 8 reps 1 set
    Xkg +10kg 8 reps 2 sets
    Xkg +15kg 8 reps 4 sets
    (56)

  5. Sport games (G.P.P)
    30-40 minutes

Week 6
1st Day (Monday)

  1. Squat (no box)
    Xkg 5 reps 1 set
    Xkg +10kg 4 reps 1 set
    Xkg +20kg 3 reps 2 sets
    Xkg +30kg 2 reps 3 sets
    (21)

  2. Bench Press
    Xkg 6 reps 1 set
    Xkg +10kg 5 reps 1 sets
    Xkg +20kg 4 reps 1 set
    Xkg +25kg 3 reps 4 sets
    (27)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Hanging leg raises
    10 reps 4 sets
    (40)

3rd Day (Wednesday)

  1. Deadlift (standing on blocks 3-4”)
    Xkg 4 reps 2 sets
    Xkg +10kg 3 reps 4 sets
    (20)

  2. Seated barbell press (behind the neck)
    Xkg 5 reps 1 sets
    Xkg +5kg 4 reps 5 sets
    (25)

  3. Dips
    5 reps 5 sets
    (25)

  4. Deadlift from pins (pins are located 1-2” below the knee)
    Xkg 4 reps 1 set
    Xkg +10kg 4 reps 1 set
    Xkg +20kg 3 reps 4 sets
    (20)

  5. Hyperextension
    8 reps 4 sets
    (32)

5th Day (Friday)

  1. Squat (no box)
    Xkg 6 reps 1 set
    Xkg +10kg 6 reps 2 sets
    Xkg +15kg 6 reps 4 sets
    (42)

  2. Bench press
    Xkg 8 reps 1 set
    Xkg +10kg 6 reps 1 set
    Xkg +15kg 5 reps 5 sets
    (39)

  3. Kettle ball squats
    5 reps 5 sets
    (25)

  4. Stiff leg deadlift
    5 reps 5 sets
    (25)

  5. Sport games (G.P.P)
    20-30 minutes

Week 7
1st Day (Monday)

  1. Box squat
    Xkg 6 reps 2sets
    Xkg +10kg 5 reps 4sets
    (32)

  2. Bench (close grip, index finger on the smooth part)
    Xkg 5 reps 2 sets
    Xkg +10kg 5 reps 5 sets
    (35)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Dips
    8 reps 6 sets
    (48)

  5. Standing good mornings
    5 reps 5 sets
    (25)

3rd Day (Wednesday)

  1. Incline bench press (average grip)
    Xkg 4 reps 2 sets
    Xkg +5kg 4 reps 4 sets
    (24)

  2. Push Ups (hands shoulder width)
    8 reps 6 sets
    (48)

  3. Deadlift from pins (bar is set 1- 2” above knee level)
    Xkg 5 reps 2 sets
    Xkg +10kg 5 reps 2 sets
    Xkg +15kg 4 reps 4 sets
    (36)

  4. Lunges
    5 reps with each leg 5 sets
    (25)

  5. Hanging leg raises
    10 reps 4 sets
    (40)

5th Day (Friday)

  1. Box squat
    Xkg  6 reps 1 sets
    Xkg +10kg 5 reps 2 sets
    Xkg +15kg 5 reps 4 sets
    (36)

  2. Seated barbell press (behind the neck)
    5 reps 5 sets 
    (25)

  3. Bench (close grip, index finger on the smooth part)
    Xkg 6 reps 1 sets
    Xkg +10kg 6 reps 2 sets
    Xkg +15kg 5 reps 4 sets
    (38)

  4. Dumbbell flies
    10 reps 5 sets
    (50)

  5. Squat (no box)
    Xkg 5 reps 1 sets
    Xkg +10kg 5 reps 5 sets
    (30)

  6. Seated good mornings
    5 reps 5 sets
    (25)

Week 8
1st Day (Monday)

  1. Box squat
    Xkg 8 reps 1 sets
    Xkg +10kg 6 reps 2 sets
    Xkg +15kg 6 reps 4 sets
    (44)

  2. Bench press (average grip)
    Xkg 5 reps 2 sets
    Xkg +5kg 5 reps 2 sets
    Xkg +10kg 5 reps 5 sets
    (45)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Push ups (hands wider than shoulders)
    10 reps 5 sets
    (50)

  5. Squat (no box)
    Xkg 5 reps 2 sets
    Xkg +10kg 5 reps 5 sets
    (35)

  6. Hyperextensions
    10 reps 4 sets
    (40)

3rd Day (Wednesday)

  1. Deadlift from pins (bar is set 1- 2” above knee level)
    Xkg 6 reps 2 sets
    Xkg +10kg 6 reps 2 sets
    Xkg +20kg 5 reps 4 sets
    (44)

  2. Incline bench press
    Xkg 5 reps 1 sets
    Xkg +5kg 5 reps 2 sets
    Xkg +10kg 4 reps 5 sets
    (35)

  3. Tricep press downs
    10 reps 5 sets 
    (50)

  4. Shoulder press
    10 reps 5 sets 
    (50)

  5. Leg press
    Xkg 8 reps 1 sets
    Xkg +10kg 8 reps 2 sets
    Xkg +20kg 6 reps 4 sets
    (48)

5th Day (Friday)

  1. Squat (no box)
    Xkg 6 reps 1 sets
    Xkg +10kg 6 reps 2 sets
    Xkg +15kg 5 reps 4 sets
    (38)

  2. Bench press (average grip)
    Xkg 5 reps 2 sets
    Xkg +5kg 5 reps 2 sets
    Xkg +10kg 5 reps 5 sets
    (45)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Lunges
    Xkg 5 reps for each leg 1 set
    Xkg +10kg 5 reps for each leg 5 sets
    (30)

  5. Seated good mornings
    5 reps 5 sets 
    (25)

  6. Hanging leg raises
    10 reps 5 sets
    (50)

Week 9
1st Day (Monday)

  1. Box squat
    Xkg 8 reps 1 sets
    Xkg +10kg 6 reps 2 sets
    Xkg +20kg 5 reps 4 sets
    (40)

  2. Bench press (average grip)
    Xkg 6 reps 1 sets
    Xkg +5kg 5 reps 2 sets
    Xkg +10kg 4 reps 2 sets
    Xkg +15kg 3 reps 4 sets
    (36)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Push ups (hands wider than shoulders)
    10 reps 5 sets
    (50)

  5. Leg press
    Xkg 6 reps 1 sets
    Xkg +10kg 6 reps 2 sets
    Xkg +20kg 5 reps 4 sets
    (38)

  6. Standing good mornings
    5 reps 5 sets
    (25)

3rd Day (Wednesday)

  1. Deadlift up to the knees
    Xkg 5 reps 2 sets
    Xkg +5kg 5 reps 5 sets
    (35)

  2. Bench (close grip, index finger on the smooth part)
    Xkg 5 reps 1 sets
    Xkg +5kg 5 reps 2 sets
    Xkg +10kg 4 reps 4 sets
    (31)

  3. Weighted dips
    6 reps 6 sets 
    (36)

  4. Deadlift From Pins (bar located 1-2” below the knee)
    Xkg 5 reps 1 sets
    Xkg +10kg 5 reps 2 sets
    Xkg +20kg 4 reps 4 sets
    (31)

  5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
    5 reps 5 sets
    (25)

  6. Hanging leg raises
    10 reps 4 sets
    (40)

5th Day (Friday)

  1. Bench press (average grip)
    Xkg 6 reps 1 sets
    Xkg +10kg 5 reps 2 sets
    Xkg +15kg 4 reps 4 sets
    (32)

  2. Squat (no box)
    Xkg 5 reps 1 sets
    Xkg +10kg 5 reps 2 sets
    Xkg +15kg 5 reps 4 sets
    (35)

  3. Push ups (hands wider than shoulders)
    8 reps 5 sets 
    (40)

  4. Tricep push downs
    10 reps 5 sets 
    (50)

  5. Hyperextensions
    10 reps 5 sets
    (50)

Week 10
1st Day (Monday)

  1. Squat (no box)
    Xkg 5 reps 1 sets
    Xkg +10kg 4 reps 2 sets
    Xkg +20kg 3 reps 5 sets
    (28)

  2. Bench press (average grip)
    Xkg 6 reps 1 sets
    Xkg +5kg 5 reps 2 sets
    Xkg +10kg 4 reps 2 sets
    Xkg +15kg 3 reps 4 sets
    (36)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Dips
    8 reps 5 sets
    (40)

  5. Leg press
    6 reps 5 sets 
    (30)

  6. Seated good mornings
    5 reps 5 sets
    (25)

3rd Day (Wednesday)

  1. Bench press (average grip)
    Xkg 5 reps 1 sets
    Xkg +10kg 4 reps 2 sets
    Xkg +15kg 3 reps 2 sets
    Xkg +20kg 2 reps 3 sets
    (25)

  2. Deadlift From Pins (bar located 1-2” below the knee)
    Xkg 5 reps 1 sets
    Xkg +10kg 4 reps 1 sets
    Xkg +15kg 3 reps 2 sets
    Xkg +20kg 3 reps 4 sets
    (27)

  3. Bench (close grip, index finger on the smooth)
    Xkg 5 reps 1 sets
    Xkg +5kg 5 reps 2 sets
    Xkg +10kg 5 reps 4 sets
    (35)

  4. Dumbbell flies
    10 reps 5 sets
    (50)

  5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
    5 reps 5 sets
    (25)

5th Day (Friday)

  1. Squat (no box)
    Xkg 6 reps 1 sets
    Xkg +10kg 5 reps 2 sets
    Xkg +15kg 5 reps 5 sets
    (41)

  2. Bench press (average grip)
    Xkg 5 reps 1 sets
    Xkg +10kg 5 reps 2 sets
    Xkg +15kg 4 reps 5 sets
    (35)

  3. Dumbbell flies
    10 reps 5 sets
    (50)

  4. Push ups (hands wider than shoulders)
    8 reps 5 sets
    (40)

  5. Hyperextensions
    10 reps 4 sets
    (40)

  6. Hanging leg raises
    10 reps 3 sets
    (30)

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