Sheiko #29

Boris Sheiko is the former head coach of the Russian national powerlifting team. His programs are famous for their high volume and focus on technical perfection.

The Methodology

Sheiko programs are quite different from Western linear periodization.

Key Characteristics

• High Volume: You will do many sets of the main lifts.
• Submaximal Intensity: Most work is done between 70-80% of your 1RM. This allows you to accumulate volume without burning out.
• Frequency: You bench press often (sometimes every workout) and squat/deadlift multiple times a week.
• Double Sessions: A unique feature is doing the same lift twice in one workout (e.g., Squat, Bench, Squat).

Sheiko #29 is a preparatory block designed to build a base of strength and technique. It is demanding but incredibly effective for improving your total.