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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.

Pick your 3 training days Mon · Wed · Fri
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Schedule
3 days/wk
Length
4 weeks
Main lifts
3

What you’ll train

The main movements in this program.

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

Spreadsheet & Calculator

Download the Sheiko #29 (Simplified) spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Estimated from your lifts
Percentages are calculated directly from your 1RM.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1Bench Press1550%115 lbs1×25 + 1×10—
Day 1Bench Press1460%135 lbs1×45—
Day 1Bench Press2370%160 lbs1×45 + 1×10 + 1×2.5—
Day 1Bench Press5375%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 1Squat1550%150 lbs1×45 + 1×5 + 1×2.5—
Day 1Squat1560%180 lbs1×45 + 2×10 + 1×2.5—
Day 1Squat5570%210 lbs1×45 + 1×25 + 1×10 + 1×2.5—
Day 1Bench Press4470%160 lbs1×45 + 1×10 + 1×2.5—
Day 2Deadlift1450%180 lbs1×45 + 2×10 + 1×2.5—
Day 2Deadlift1460%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 2Deadlift4370%250 lbs2×45 + 1×10 + 1×2.5—
Day 2Bench Press1550%115 lbs1×25 + 1×10—
Day 2Bench Press1460%135 lbs1×45—
Day 2Bench Press5370%160 lbs1×45 + 1×10 + 1×2.5—
Day 2Squat2555%165 lbs1×45 + 1×10 + 1×5—
Day 3Squat1550%150 lbs1×45 + 1×5 + 1×2.5—
Day 3Squat1460%180 lbs1×45 + 2×10 + 1×2.5—
Day 3Squat2370%210 lbs1×45 + 1×25 + 1×10 + 1×2.5—
Day 3Squat4375%225 lbs2×45—
Day 3Bench Press1550%115 lbs1×25 + 1×10—
Day 3Bench Press1460%135 lbs1×45—
Day 3Bench Press4370%160 lbs1×45 + 1×10 + 1×2.5—
Day 3Deadlift1460%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 3Deadlift1370%250 lbs2×45 + 1×10 + 1×2.5—
Day 3Deadlift3375%270 lbs2×45 + 2×10 + 1×2.5—
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General strength plan

3-day submaximal Russian powerlifting volume block

Intermediate lifters seeking high technical frequency and multi-pyramid submaximal volume (70–85% 1RM) on squat, bench press and deadlift.

Before choosing this plan

Sessions feature multiple bench press and squat or deadlift blocks (e.g., Squat → Bench → Squat), requiring 75–90 minutes per workout.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench

Progression in this app

How progression works

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

Structures 4 weeks of 3-day-per-week submaximal wave pyramids on competition squat, bench press and deadlift variations with supporting hypertrophy work.

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

Bench Press main

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 2 × 3 @ 70% (start light, add 5 lb/session)working

  • 5 × 3 @ 75% (start light, add 5 lb/session)working

Squat main

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 5 × 5 @ 70% (start light, add 5 lb/session)working

Bench Press main

  • 4 × 4 @ 70% (start light, add 5 lb/session)working

Day 2

Deadlift main

  • 1 × 4 @ 50% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 4 × 3 @ 70% (start light, add 5 lb/session)working

Bench Press main

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 5 × 3 @ 70% (start light, add 5 lb/session)working

Squat main

  • 2 × 5 @ 55% (start light, add 5 lb/session)working

Day 3

Squat main

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 2 × 3 @ 70% (start light, add 5 lb/session)working

  • 4 × 3 @ 75% (start light, add 5 lb/session)working

Bench Press main

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 4 × 3 @ 70% (start light, add 5 lb/session)working

Deadlift main

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 3 × 3 @ 75% (start light, add 5 lb/session)working

Sheiko #29 - Week 2

3 sessions

Day 1

Bench Press main

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 65% (start light, add 5 lb/session)working

  • 2 × 3 @ 75% (start light, add 5 lb/session)working

  • 4 × 2 @ 80% (start light, add 5 lb/session)working

Squat main

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

  • 5 × 4 @ 75% (start light, add 5 lb/session)working

Bench Press main

  • 3 × 4 @ 75% (start light, add 5 lb/session)working

Day 2

Deadlift main

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 4 × 3 @ 75% (start light, add 5 lb/session)working

Bench Press main

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 5 × 4 @ 70% (start light, add 5 lb/session)working

Squat main

  • 3 × 5 @ 60% (start light, add 5 lb/session)working

Day 3

Squat main

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 65% (start light, add 5 lb/session)working

  • 5 × 3 @ 75% (start light, add 5 lb/session)working

Bench Press main

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 65% (start light, add 5 lb/session)working

  • 4 × 3 @ 75% (start light, add 5 lb/session)working

Deadlift main

  • 1 × 4 @ 65% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 3 × 3 @ 80% (start light, add 5 lb/session)working

Sheiko #29 - Week 3

3 sessions

Day 1

Bench Press main

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 65% (start light, add 5 lb/session)working

  • 2 × 3 @ 75% (start light, add 5 lb/session)working

  • 4 × 2 @ 80% (start light, add 5 lb/session)working

Squat main

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 5 × 3 @ 75% (start light, add 5 lb/session)working

Bench Press main

  • 3 × 3 @ 75% (start light, add 5 lb/session)working

Day 2

Deadlift main

  • 1 × 4 @ 65% (start light, add 5 lb/session)working

  • 1 × 4 @ 75% (start light, add 5 lb/session)working

  • 4 × 3 @ 80% (start light, add 5 lb/session)working

Bench Press main

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 65% (start light, add 5 lb/session)working

  • 5 × 4 @ 75% (start light, add 5 lb/session)working

Squat main

  • 3 × 5 @ 65% (start light, add 5 lb/session)working

Day 3

Squat main

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 5 × 3 @ 75% (start light, add 5 lb/session)working

Bench Press main

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 65% (start light, add 5 lb/session)working

  • 4 × 3 @ 75% (start light, add 5 lb/session)working

Deadlift main

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 3 × 3 @ 85% (start light, add 5 lb/session)working

Sheiko #29 - Week 4

3 sessions

Day 1

Bench Press main

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 3 × 3 @ 75% (start light, add 5 lb/session)working

Squat main

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 4 × 3 @ 75% (start light, add 5 lb/session)working

Day 2

Deadlift main

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 3 × 3 @ 85% (start light, add 5 lb/session)working

Bench Press main

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 4 × 3 @ 75% (start light, add 5 lb/session)working

Day 3

Squat main

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 5 × 3 @ 75% (start light, add 5 lb/session)working

Bench Press main

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 3 × 3 @ 75% (start light, add 5 lb/session)working