Sheiko programs are powerlifting programs attributed to Boris Sheiko, the renowned Russian powerlifting coach. They’re known for their high volume – lots of submaximal doubles and triples on the competition lifts, often multiple times per session.
More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years. This page gathers the most useful ones in one place, all as Google Sheets (better than PDF), from beginner through advanced.
To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.
Check out Boris Sheiko’s newly released book via Renaissance Periodization: Powerlifting Foundations and Methods.
Table of Contents
- 1 Sheiko Spreadsheet Notes
- 2 Sheiko Program Spreadsheets
- 2.1 Sheiko Beginner Program
- 2.2 Sheiko Intermediate Small Load Program
- 2.3 Sheiko Intermediate Medium Load Program
- 2.4 Sheiko Intermediate Large Load Program
- 2.5 Sheiko Bench Only Program
- 2.6 Sheiko Advanced Small Load Program
- 2.7 Sheiko Advanced Medium Load Program (AML)
- 2.8 Sheiko Advanced Large Load Program
- 2.9 Sheiko Modified Hypertrophy Program
- 2.10 Sheiko Training Collection
- 2.11 Sheiko 3 Day Under 80kg Program
- 2.12 Sheiko 3 Day Over 80 kg Program
- 3 Sheiko Gold App
- 4 Sheiko Lifter Classification
- 5 Sheiko Program FAQs
- 5.1 Should I run beginner, intermediate, or advanced Sheiko programs?
- 5.2 Should I run a small, medium, or large load Sheiko program?
- 5.3 What are the Sheiko #29, #30, etc. programs?
- 5.4 Can beginner lifters run Sheiko programs?
- 5.5 Is there a version of Sheiko with a greater focus on hypertrophy?
- 5.6 Where can I learn more about Boris Sheiko’s training methods?
- 6 Questions about Sheiko Programs?
- 7 Sheiko Program Reviews
Sheiko Spreadsheet Notes
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.
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Sheiko Program Spreadsheets
Sheiko Beginner Program
Sheiko Intermediate Small Load Program
Sheiko Intermediate Medium Load Program
Sheiko Intermediate Large Load Program
Sheiko Bench Only Program
3 times weekly bench press program. Includes squats too.
Sources: /u/tobspr, power35.ru (Russian)
Sheiko Advanced Small Load Program
Sheiko Advanced Medium Load Program (AML)
See also: Robert Frederick 4 Day Hypertrophy Modified Version of Sheiko Advanced Medium Load Program
Sheiko Advanced Large Load Program
Sheiko Modified Hypertrophy Program
“Essentially sheiko AML but with fives instead of doubles at 80%. Best thing I’ve ever done for my bench, but tends to be too much for my squat.”
Sheiko Training Collection
This spreadsheet collects 14 different training “collections” all in one place. While not strictly programs, lifters can still benefit from following the training laid out in the spreadsheets. And while 99% of you WILL NOT need MSIC programming, it’s still interesting to consider how Sheiko would train these athletes.
Included are the popular #29, #30, #31, #32, #37, #39, and #40 templates, all generated automatically based on 1 Rep Max (1RM) inputs.
Sheiko 3 Day Under 80kg Program
As the name suggests, this is a 3x lifting program designed for lifters under 80 kg (175 lbs). There’s a long discussion thread on this spreadsheet on Sheiko’s forum worth reading.
Lifters over 80 kg should use the spreadsheet below instead.
Sheiko 3 Day Over 80 kg Program
Similar as above, except for lifters over 80 kg / 175 lbs.
Sheiko 3 Day Program - Over 80kg / 175lbs
Sheiko Gold App
Sheiko Gold is the official powerlifting programming app from Boris Sheiko. It uses a 30 day observation period to understand how you respond to different loads and rep ranges for whatever exercises you’re already performing. At the end of 30 days, it has enough observational data to begin building programs for you.
To learn more, see Boris Sheiko’s announcement on Instagram, which has FAQs, or check it out in the iOS App Store.
There is also a dedicated Facebook group for Sheiko Gold.
Sheiko Lifter Classification
Which Sheiko program you should run depends on your current skill level.
To check your lifter classification, use this Ukrainian IPF chart for raw men and women lifters (in kg):
For equipped lifters, a Russian powerlifting lifter classification chart can also be referenced:
The Ukrainian and Russian classification charts are from the Sheiko forums.
Sheiko Program FAQs
Should I run beginner, intermediate, or advanced Sheiko programs?
Sheiko programs have beginner, intermediate, and advanced levels. To understand your experience level, see the charts above. 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. According to PowerliftingToWin, #29 is a preparatory block, #30 is an accumulation block, #31 is a transmutation block, and #32 is a realization/peaking block. You can see these training blocks referenced in the 3 Day under 80kg and 3 day over 80kg programs on Lift Vault.
Can beginner lifters run Sheiko programs?
Yes, there are Sheiko beginner powerlifting programs available on Lift Vault.
Is there a version of Sheiko with a greater focus on hypertrophy?
Yes, Robert Frederick shared a variation of Sheiko that focuses on 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 covers a ton of ground.
Questions about Sheiko Programs?
Discuss Sheiko programs with other lifters on the Lift Vault Forum.
Sheiko Program Reviews
Review of Sheiko Programs #29, #30, #31, #32:
“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 hugely successful for 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.”
Lift Vault note: Sheiko never intended for these programs to be used widely on the Internet. They were written for individuals, not a general audience.
