The program
Sheiko #30 (4-Week Accumulation Cycle): Free Spreadsheet, Percentages & Tracker
Free Sheiko #30 (4-Week Accumulation Cycle) 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
- 8
What you’ll train
The main movements in this program.
Review exercise techniqueBefore 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 toolsSpreadsheet & Calculator
Download the Sheiko #30 (4-Week Accumulation Cycle) spreadsheet
Calculate your Sheiko #30 (4-Week Accumulation Cycle) weights
Free Sheiko #30 (4-Week Accumulation Cycle) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — Double Squat Wave & Bench Press Accumulation | Bench Press | 1 | 5 | 50% | 100 lbs | 1×25 + 1×2.5 | — |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Bench Press | 1 | 4 | 60% | 115 lbs | 1×25 + 1×10 | — |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Bench Press | 1 | 3 | 70% | 135 lbs | 1×45 | — |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Bench Press | 5 | 3 | 80% | 155 lbs | 1×45 + 1×10 | Sheiko #30 Bench Wave 1: 5×3 @ 80% |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Squat | 1 | 5 | 50% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Squat | 1 | 4 | 60% | 155 lbs | 1×45 + 1×10 | — |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Squat | 1 | 3 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Squat | 5 | 3 | 80% | 205 lbs | 1×45 + 1×25 + 1×10 | Sheiko #30 Squat Wave 1: 5×3 @ 80% |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Bench Press | 1 | 5 | 55% | 105 lbs | 1×25 + 1×5 | — |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Bench Press | 1 | 5 | 65% | 125 lbs | 1×25 + 1×10 + 1×5 | — |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Bench Press | 4 | 4 | 75% | 145 lbs | 1×45 + 1×5 | Sheiko #30 Bench Wave 2: 4×4 @ 75% |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Dumbbell Flye | 5 | 10 | — | — | — | Pec stretch and shoulder health @ RPE 7 |
| Day 1 — Double Squat Wave & Bench Press Accumulation | Good Morning | 5 | 5 | — | — | — | Posterior chain erector endurance @ RPE 7.5 |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Deficit Deadlift | 1 | 4 | 50% | 115 lbs | 1×25 + 1×10 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Deficit Deadlift | 1 | 4 | 60% | 140 lbs | 1×45 + 1×2.5 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Deficit Deadlift | 4 | 3 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Deficit pull off the floor: 4×3 @ 70% |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Bench Press | 1 | 5 | 50% | 100 lbs | 1×25 + 1×2.5 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Bench Press | 1 | 4 | 60% | 115 lbs | 1×25 + 1×10 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Bench Press | 1 | 3 | 70% | 135 lbs | 1×45 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Bench Press | 1 | 2 | 80% | 155 lbs | 1×45 + 1×10 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Bench Press | 1 | 1 | 80% | 155 lbs | 1×45 + 1×10 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Bench Press | 1 | 2 | 80% | 155 lbs | 1×45 + 1×10 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Bench Press | 1 | 3 | 70% | 135 lbs | 1×45 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Bench Press | 1 | 5 | 60% | 115 lbs | 1×25 + 1×10 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Deadlift | 1 | 4 | 60% | 155 lbs | 1×45 + 1×10 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Deadlift | 1 | 4 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Deadlift | 4 | 3 | 80% | 205 lbs | 1×45 + 1×25 + 1×10 | Full Deadlift Wave: 4×3 @ 80% |
| Day 2 — Deficit Deadlift, Bench Pyramid & Deadlift Wave | Dip | 5 | 8 | — | — | — | Pressing lockout volume @ RPE 7.5 |
| Day 3 — Double Squat Accumulation & Technical Bench | Squat | 1 | 5 | 50% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 3 — Double Squat Accumulation & Technical Bench | Squat | 1 | 4 | 60% | 155 lbs | 1×45 + 1×10 | — |
| Day 3 — Double Squat Accumulation & Technical Bench | Squat | 1 | 3 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 3 — Double Squat Accumulation & Technical Bench | Squat | 5 | 2 | 80% | 205 lbs | 1×45 + 1×25 + 1×10 | Squat Wave 1: 5×2 @ 80% |
| Day 3 — Double Squat Accumulation & Technical Bench | Bench Press | 1 | 5 | 50% | 100 lbs | 1×25 + 1×2.5 | — |
| Day 3 — Double Squat Accumulation & Technical Bench | Bench Press | 1 | 4 | 60% | 115 lbs | 1×25 + 1×10 | — |
| Day 3 — Double Squat Accumulation & Technical Bench | Bench Press | 1 | 3 | 70% | 135 lbs | 1×45 | — |
| Day 3 — Double Squat Accumulation & Technical Bench | Bench Press | 5 | 3 | 77.5% | 150 lbs | 1×45 + 1×5 + 1×2.5 | Technical paused bench: 5×3 @ 77.5% |
| Day 3 — Double Squat Accumulation & Technical Bench | Squat | 1 | 4 | 60% | 155 lbs | 1×45 + 1×10 | — |
| Day 3 — Double Squat Accumulation & Technical Bench | Squat | 4 | 4 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | Squat Wave 2: 4×4 @ 70% |
| Day 3 — Double Squat Accumulation & Technical Bench | Dumbbell Shoulder Press | 4 | 8 | — | — | — | Shoulder stability & hypertrophy @ RPE 7.5 |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
4-week high-volume Russian powerlifting accumulation
Advanced lifters who have completed Sheiko #29 and want to push submaximal Squat, Bench Press, and Deadlift volume in the 80%–85% range.
Before choosing this plan
Sessions include double Squat and double Bench Press waves; prioritize meal timing, hydration, and 2–3 minute rest intervals.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Dip station
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
Follows Boris Sheiko’s #30 3-day accumulation structure with double-wave Squat/Bench days and Deficit + Full Deadlift waves.
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.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · Double Squat Wave & Bench Press Accumulation
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
5 × 3 @ 80%working
Rest 2:30
Sheiko #30 Bench Wave 1: 5×3 @ 80%
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
5 × 3 @ 80%working
Rest 3:00
Sheiko #30 Squat Wave 1: 5×3 @ 80%
Bench Press main
1 × 5 @ 55%working
Rest 1:30
1 × 5 @ 65%working
Rest 2:00
4 × 4 @ 75%working
Rest 2:30
Sheiko #30 Bench Wave 2: 4×4 @ 75%
Dumbbell Flye accessory
5 × 10working
Rest 1:00
Pec stretch and shoulder health @ RPE 7
Good Morning accessory
5 × 5working
Rest 1:30
Posterior chain erector endurance @ RPE 7.5
Day 2 · Deficit Deadlift, Bench Pyramid & Deadlift Wave
Deficit Deadlift main
1 × 4 @ 50%working
Rest 2:00
1 × 4 @ 60%working
Rest 2:00
4 × 3 @ 70%working
Rest 2:30
Deficit pull off the floor: 4×3 @ 70%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
1 × 2 @ 80%working
Rest 2:30
1 × 1 @ 80%working
Rest 2:30
1 × 2 @ 80%working
Rest 2:30
1 × 3 @ 70%working
Rest 2:00
1 × 5 @ 60%working
Rest 2:00
Deadlift main
1 × 4 @ 60%working
Rest 2:00
1 × 4 @ 70%working
Rest 2:30
4 × 3 @ 80%working
Rest 3:00
Full Deadlift Wave: 4×3 @ 80%
Dip accessory
5 × 8working
Rest 1:30
Pressing lockout volume @ RPE 7.5
Day 3 · Double Squat Accumulation & Technical Bench
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
5 × 2 @ 80%working
Rest 3:00
Squat Wave 1: 5×2 @ 80%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
5 × 3 @ 77.5%working
Rest 2:30
Technical paused bench: 5×3 @ 77.5%
Squat main
1 × 4 @ 60%working
Rest 2:00
4 × 4 @ 70%working
Rest 2:30
Squat Wave 2: 4×4 @ 70%
Dumbbell Shoulder Press accessory
4 × 8working
Rest 1:30
Shoulder stability & hypertrophy @ RPE 7.5
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Double Squat Wave & Bench Press Accumulation
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
5 × 3 @ 80%working
Rest 2:30
Sheiko #30 Bench Wave 1: 5×3 @ 80%
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
5 × 3 @ 80%working
Rest 3:00
Sheiko #30 Squat Wave 1: 5×3 @ 80%
Bench Press main
1 × 5 @ 55%working
Rest 1:30
1 × 5 @ 65%working
Rest 2:00
4 × 4 @ 75%working
Rest 2:30
Sheiko #30 Bench Wave 2: 4×4 @ 75%
Dumbbell Flye accessory
5 × 10working
Rest 1:00
Pec stretch and shoulder health @ RPE 7
Good Morning accessory
5 × 5working
Rest 1:30
Posterior chain erector endurance @ RPE 7.5
Day 2 · Deficit Deadlift, Bench Pyramid & Deadlift Wave
Deficit Deadlift main
1 × 4 @ 50%working
Rest 2:00
1 × 4 @ 60%working
Rest 2:00
4 × 3 @ 70%working
Rest 2:30
Deficit pull off the floor: 4×3 @ 70%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
1 × 2 @ 80%working
Rest 2:30
1 × 1 @ 80%working
Rest 2:30
1 × 2 @ 80%working
Rest 2:30
1 × 3 @ 70%working
Rest 2:00
1 × 5 @ 60%working
Rest 2:00
Deadlift main
1 × 4 @ 60%working
Rest 2:00
1 × 4 @ 70%working
Rest 2:30
4 × 3 @ 80%working
Rest 3:00
Full Deadlift Wave: 4×3 @ 80%
Dip accessory
5 × 8working
Rest 1:30
Pressing lockout volume @ RPE 7.5
Day 3 · Double Squat Accumulation & Technical Bench
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
5 × 2 @ 80%working
Rest 3:00
Squat Wave 1: 5×2 @ 80%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
5 × 3 @ 77.5%working
Rest 2:30
Technical paused bench: 5×3 @ 77.5%
Squat main
1 × 4 @ 60%working
Rest 2:00
4 × 4 @ 70%working
Rest 2:30
Squat Wave 2: 4×4 @ 70%
Dumbbell Shoulder Press accessory
4 × 8working
Rest 1:30
Shoulder stability & hypertrophy @ RPE 7.5
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Double Squat Wave & Bench Press Accumulation
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
5 × 3 @ 85%working
Rest 2:30
Sheiko #30 Bench Wave 1: 5×3 @ 85%
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
5 × 3 @ 85%working
Rest 3:00
Sheiko #30 Squat Wave 1: 5×3 @ 85%
Bench Press main
1 × 5 @ 55%working
Rest 1:30
1 × 5 @ 65%working
Rest 2:00
4 × 4 @ 75%working
Rest 2:30
Sheiko #30 Bench Wave 2: 4×4 @ 75%
Dumbbell Flye accessory
5 × 10working
Rest 1:00
Pec stretch and shoulder health @ RPE 7
Good Morning accessory
5 × 5working
Rest 1:30
Posterior chain erector endurance @ RPE 7.5
Day 2 · Deficit Deadlift, Bench Pyramid & Deadlift Wave
Deficit Deadlift main
1 × 4 @ 50%working
Rest 2:00
1 × 4 @ 60%working
Rest 2:00
4 × 3 @ 70%working
Rest 2:30
Deficit pull off the floor: 4×3 @ 70%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
1 × 2 @ 80%working
Rest 2:30
1 × 1 @ 85%working
Rest 2:30
1 × 2 @ 80%working
Rest 2:30
1 × 3 @ 70%working
Rest 2:00
1 × 5 @ 60%working
Rest 2:00
Deadlift main
1 × 4 @ 60%working
Rest 2:00
1 × 4 @ 70%working
Rest 2:30
4 × 3 @ 85%working
Rest 3:00
Full Deadlift Wave: 4×3 @ 85%
Dip accessory
5 × 8working
Rest 1:30
Pressing lockout volume @ RPE 7.5
Day 3 · Double Squat Accumulation & Technical Bench
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
5 × 2 @ 85%working
Rest 3:00
Squat Wave 1: 5×2 @ 85%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
5 × 3 @ 77.5%working
Rest 2:30
Technical paused bench: 5×3 @ 77.5%
Squat main
1 × 4 @ 60%working
Rest 2:00
4 × 4 @ 70%working
Rest 2:30
Squat Wave 2: 4×4 @ 70%
Dumbbell Shoulder Press accessory
4 × 8working
Rest 1:30
Shoulder stability & hypertrophy @ RPE 7.5
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Double Squat Wave & Bench Press Accumulation
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
5 × 3 @ 80%working
Rest 2:30
Sheiko #30 Bench Wave 1: 5×3 @ 80%
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
5 × 3 @ 80%working
Rest 3:00
Sheiko #30 Squat Wave 1: 5×3 @ 80%
Bench Press main
1 × 5 @ 55%working
Rest 1:30
1 × 5 @ 65%working
Rest 2:00
4 × 4 @ 75%working
Rest 2:30
Sheiko #30 Bench Wave 2: 4×4 @ 75%
Dumbbell Flye accessory
5 × 10working
Rest 1:00
Pec stretch and shoulder health @ RPE 7
Good Morning accessory
5 × 5working
Rest 1:30
Posterior chain erector endurance @ RPE 7.5
Day 2 · Deficit Deadlift, Bench Pyramid & Deadlift Wave
Deficit Deadlift main
1 × 4 @ 50%working
Rest 2:00
1 × 4 @ 60%working
Rest 2:00
4 × 3 @ 70%working
Rest 2:30
Deficit pull off the floor: 4×3 @ 70%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
1 × 2 @ 80%working
Rest 2:30
1 × 1 @ 80%working
Rest 2:30
1 × 2 @ 80%working
Rest 2:30
1 × 3 @ 70%working
Rest 2:00
1 × 5 @ 60%working
Rest 2:00
Deadlift main
1 × 4 @ 60%working
Rest 2:00
1 × 4 @ 70%working
Rest 2:30
4 × 3 @ 80%working
Rest 3:00
Full Deadlift Wave: 4×3 @ 80%
Dip accessory
5 × 8working
Rest 1:30
Pressing lockout volume @ RPE 7.5
Day 3 · Double Squat Accumulation & Technical Bench
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
5 × 2 @ 80%working
Rest 3:00
Squat Wave 1: 5×2 @ 80%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
5 × 3 @ 77.5%working
Rest 2:30
Technical paused bench: 5×3 @ 77.5%
Squat main
1 × 4 @ 60%working
Rest 2:00
4 × 4 @ 70%working
Rest 2:30
Squat Wave 2: 4×4 @ 70%
Dumbbell Shoulder Press accessory
4 × 8working
Rest 1:30
Shoulder stability & hypertrophy @ RPE 7.5