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Sheiko #29 (Simplified): Free Spreadsheet, Percentages & Tracker

Free Sheiko #29 (Simplified) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule
3 days/week
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

Calculate your Sheiko #29 (Simplified) weights

Free Sheiko #29 (Simplified) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →
Percentages are calculated directly from your 1RM.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1Bench Press1550%95 lbs1×25—
Day 1Bench Press1460%110 lbs1×25 + 1×5 + 1×2.5—
Day 1Bench Press2370%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
Day 1Bench Press5375%140 lbs1×45 + 1×2.5—
Day 1Squat1550%140 lbs1×45 + 1×2.5—
Day 1Squat1560%165 lbs1×45 + 1×10 + 1×5—
Day 1Squat5570%195 lbs1×45 + 1×25 + 1×5—
Day 1Bench Press4470%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
Day 2Deadlift1450%160 lbs1×45 + 1×10 + 1×2.5—
Day 2Deadlift1460%190 lbs1×45 + 1×25 + 1×2.5—
Day 2Deadlift4370%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day 2Bench Press1550%95 lbs1×25—
Day 2Bench Press1460%110 lbs1×25 + 1×5 + 1×2.5—
Day 2Bench Press5370%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
Day 2Squat2555%150 lbs1×45 + 1×5 + 1×2.5—
Day 3Squat1550%140 lbs1×45 + 1×2.5—
Day 3Squat1460%165 lbs1×45 + 1×10 + 1×5—
Day 3Squat2370%195 lbs1×45 + 1×25 + 1×5—
Day 3Squat4375%205 lbs1×45 + 1×25 + 1×10—
Day 3Bench Press1550%95 lbs1×25—
Day 3Bench Press1460%110 lbs1×25 + 1×5 + 1×2.5—
Day 3Bench Press4370%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
Day 3Deadlift1460%190 lbs1×45 + 1×25 + 1×2.5—
Day 3Deadlift1370%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day 3Deadlift3375%235 lbs2×45 + 1×5—
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Read Guide Track this program free

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

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%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

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

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

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

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

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

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

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

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

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

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

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