Skip to content
StrengthPrograms
Programs Sign in
All programs
Intermediate Free to follow

The program

Sheiko #29 (Simplified)

A four-week, three-day Sheiko-inspired example with repeated main-lift blocks. This is an approximation, not a verified program #29.

Schedule
3 days/week
Length
4 weeks
Main lifts
3

What you’ll train

The main movements in this program.

  • Squat
  • Bench Press
  • Deadlift
Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

General strength plan

Powerlifting volume example

Inspecting a simplified multi-block squat, bench and deadlift routine.

Before choosing this plan

An unresolved approximation, excluded from automatic recommendations. Multiple bench blocks can make sessions substantial.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

A Sheiko-inspired example, not a verified transcription of program #29. It supplies selected main-lift blocks without a complete assistance or individualization system.

Methodology and sources

Read the program guide

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Sheiko #29 - Week 1

3 sessions

Day 1 · Day 1

Bench Press main

  • 1 × 5 @ 50%working

  • 1 × 4 @ 60%working

  • 2 × 3 @ 70%working

  • 5 × 3 @ 75%working

Squat main

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 5 × 5 @ 70%working

Bench Press main

  • 4 × 4 @ 70%working

Day 2 · Day 2

Deadlift main

  • 1 × 4 @ 50%working

  • 1 × 4 @ 60%working

  • 4 × 3 @ 70%working

Bench Press main

  • 1 × 5 @ 50%working

  • 1 × 4 @ 60%working

  • 5 × 3 @ 70%working

Squat main

  • 2 × 5 @ 55%working

Day 3 · Day 3

Squat main

  • 1 × 5 @ 50%working

  • 1 × 4 @ 60%working

  • 2 × 3 @ 70%working

  • 4 × 3 @ 75%working

Bench Press main

  • 1 × 5 @ 50%working

  • 1 × 4 @ 60%working

  • 4 × 3 @ 70%working

Deadlift main

  • 1 × 4 @ 60%working

  • 1 × 3 @ 70%working

  • 3 × 3 @ 75%working

Sheiko #29 - Week 2

3 sessions

Day 1 · Day 1

Bench Press main

  • 1 × 5 @ 55%working

  • 1 × 4 @ 65%working

  • 2 × 3 @ 75%working

  • 4 × 2 @ 80%working

Squat main

  • 1 × 5 @ 55%working

  • 1 × 5 @ 65%working

  • 5 × 4 @ 75%working

Bench Press main

  • 3 × 4 @ 75%working

Day 2 · Day 2

Deadlift main

  • 1 × 4 @ 60%working

  • 1 × 4 @ 70%working

  • 4 × 3 @ 75%working

Bench Press main

  • 1 × 5 @ 50%working

  • 1 × 4 @ 60%working

  • 5 × 4 @ 70%working

Squat main

  • 3 × 5 @ 60%working

Day 3 · Day 3

Squat main

  • 1 × 5 @ 55%working

  • 1 × 4 @ 65%working

  • 5 × 3 @ 75%working

Bench Press main

  • 1 × 5 @ 55%working

  • 1 × 4 @ 65%working

  • 4 × 3 @ 75%working

Deadlift main

  • 1 × 4 @ 65%working

  • 1 × 3 @ 75%working

  • 3 × 3 @ 80%working

Sheiko #29 - Week 3

3 sessions

Day 1 · Day 1

Bench Press main

  • 1 × 5 @ 55%working

  • 1 × 4 @ 65%working

  • 2 × 3 @ 75%working

  • 4 × 2 @ 80%working

Squat main

  • 1 × 5 @ 60%working

  • 1 × 4 @ 70%working

  • 5 × 3 @ 75%working

Bench Press main

  • 3 × 3 @ 75%working

Day 2 · Day 2

Deadlift main

  • 1 × 4 @ 65%working

  • 1 × 4 @ 75%working

  • 4 × 3 @ 80%working

Bench Press main

  • 1 × 5 @ 55%working

  • 1 × 4 @ 65%working

  • 5 × 4 @ 75%working

Squat main

  • 3 × 5 @ 65%working

Day 3 · Day 3

Squat main

  • 1 × 5 @ 60%working

  • 1 × 4 @ 70%working

  • 5 × 3 @ 75%working

Bench Press main

  • 1 × 5 @ 55%working

  • 1 × 4 @ 65%working

  • 4 × 3 @ 75%working

Deadlift main

  • 1 × 4 @ 70%working

  • 1 × 3 @ 80%working

  • 3 × 3 @ 85%working

Sheiko #29 - Week 4

3 sessions

Day 1 · Day 1

Bench Press main

  • 1 × 5 @ 60%working

  • 1 × 4 @ 70%working

  • 3 × 3 @ 75%working

Squat main

  • 1 × 5 @ 60%working

  • 1 × 4 @ 70%working

  • 4 × 3 @ 75%working

Day 2 · Day 2

Deadlift main

  • 1 × 4 @ 70%working

  • 1 × 3 @ 80%working

  • 3 × 3 @ 85%working

Bench Press main

  • 1 × 5 @ 60%working

  • 1 × 4 @ 70%working

  • 4 × 3 @ 75%working

Day 3 · Day 3

Squat main

  • 1 × 5 @ 60%working

  • 1 × 4 @ 70%working

  • 5 × 3 @ 75%working

Bench Press main

  • 1 × 5 @ 60%working

  • 1 × 4 @ 70%working

  • 3 × 3 @ 75%working