The Sheiko #29 page supplies a four-week, three-day example, labeled Intermediate. It is a Sheiko-inspired approximation, not a verified transcription of program #29, and is excluded from automatic recommendations.
What the workouts contain
The routine uses squat, bench press and deadlift. Multiple lift blocks can occur in one session. For example, the first day contains:
- Bench: 5 at 50%, 4 at 60%, 2×3 at 70%, then 5×3 at 75%.
- Squat: 5 at 50%, 5 at 60%, then 5×5 at 70%.
- Bench again: 4×4 at 70%.
The second bench block is intentional supplied work, not a duplicate to ignore. The other first-week days combine deadlift, bench and squat in different orders. Later weeks change the sets and percentages; week four has fewer exercise blocks but should not be assumed to be a personalized recovery week.
You need a barbell, plates, rack with safeties and bench. The supplied sessions include no assistance exercise menu or conditioning. Even moderate percentages can accompany a large amount of work when the blocks are added together.
Starting loads and progression
Guided setup chooses practical working loads in the first workout without requiring a max test. Known-weight setup is optional. Review a reference against the whole session, including later repeated blocks, rather than just its opening set.
The app follows the fixed four-week schedule. It does not add a generic reference increase after every workout or automatically translate completed volume into a new maximum. Guided weights remain user-controlled. Missed targets are recorded but do not trigger a creator-specific reset or individualized next week. Review unsuitable references and your completed log before repeating.
What remains unverified
This implementation intentionally captures selected main-lift blocks. Full agreement with a creator-published #29 schedule and its wider programming context has not been verified in this review. The method's name does not make this example an individualized powerlifting plan.
For an available main-lift framework with a shorter prescription list per session, compare 5/3/1 Basic. Inspect the complete supplied Sheiko example to understand its volume before choosing it.