The program
Sheiko #32 (4-Week Competition Peaking Cycle): Free Spreadsheet, Percentages & Tracker
Free Sheiko #32 (4-Week Competition Peaking 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
- 6
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 #32 (4-Week Competition Peaking Cycle) spreadsheet
Calculate your Sheiko #32 (4-Week Competition Peaking Cycle) weights
Free Sheiko #32 (4-Week Competition Peaking 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 — Competition Squat & Bench Peaking (Week 1) | Squat | 1 | 5 | 50% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Squat | 1 | 4 | 60% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Squat | 1 | 3 | 70% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | — |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Squat | 1 | 2 | 80% | 240 lbs | 2×45 + 1×5 + 1×2.5 | — |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Squat | 3 | 2 | 85% | 255 lbs | 2×45 + 1×10 + 1×5 | Competition Squat Peak: 3×2 @ 85% |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Bench Press | 1 | 5 | 50% | 115 lbs | 1×25 + 1×10 | — |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Bench Press | 1 | 4 | 60% | 135 lbs | 1×45 | — |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Bench Press | 1 | 3 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Bench Press | 1 | 2 | 80% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Bench Press | 3 | 2 | 85% | 190 lbs | 1×45 + 1×25 + 1×2.5 | Competition Paused Bench Peak: 3×2 @ 85% |
| Day 1 — Competition Squat & Bench Peaking (Week 1) | Dumbbell Flye | 3 | 10 | — | — | — | Light restorative pec blood flow @ RPE 7 |
| Day 2 — Competition Deadlift & Bench Speed (Week 1) | Deadlift | 1 | 4 | 50% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 2 — Competition Deadlift & Bench Speed (Week 1) | Deadlift | 1 | 3 | 60% | 215 lbs | 1×45 + 1×25 + 1×10 + 1×5 | — |
| Day 2 — Competition Deadlift & Bench Speed (Week 1) | Deadlift | 1 | 3 | 70% | 250 lbs | 2×45 + 1×10 + 1×2.5 | — |
| Day 2 — Competition Deadlift & Bench Speed (Week 1) | Deadlift | 1 | 2 | 80% | 290 lbs | 2×45 + 1×25 + 1×5 + 1×2.5 | — |
| Day 2 — Competition Deadlift & Bench Speed (Week 1) | Deadlift | 2 | 2 | 85% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | Competition Deadlift Peak: 2×2 @ 85% |
| Day 2 — Competition Deadlift & Bench Speed (Week 1) | Bench Press | 1 | 5 | 50% | 115 lbs | 1×25 + 1×10 | — |
| Day 2 — Competition Deadlift & Bench Speed (Week 1) | Bench Press | 1 | 4 | 60% | 135 lbs | 1×45 | — |
| Day 2 — Competition Deadlift & Bench Speed (Week 1) | Bench Press | 4 | 2 | 77.5% | 175 lbs | 1×45 + 2×10 | Crisp paused bench doubles @ 77.5% |
| Day 2 — Competition Deadlift & Bench Speed (Week 1) | Good Morning | 3 | 5 | — | — | — | Light lower-back maintenance @ RPE 7 |
| Day 3 — Technical Squat & Bench Consolidation (Week 1) | Squat | 1 | 5 | 50% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Day 3 — Technical Squat & Bench Consolidation (Week 1) | Squat | 1 | 4 | 60% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 3 — Technical Squat & Bench Consolidation (Week 1) | Squat | 4 | 2 | 75% | 225 lbs | 2×45 | Explosive competition depth doubles @ 75% |
| Day 3 — Technical Squat & Bench Consolidation (Week 1) | Bench Press | 1 | 5 | 50% | 115 lbs | 1×25 + 1×10 | — |
| Day 3 — Technical Squat & Bench Consolidation (Week 1) | Bench Press | 1 | 4 | 60% | 135 lbs | 1×45 | — |
| Day 3 — Technical Squat & Bench Consolidation (Week 1) | Bench Press | 4 | 2 | 75% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | Competition command practice @ 75% |
| Day 3 — Technical Squat & Bench Consolidation (Week 1) | Lat Pulldown | 3 | 10 | — | — | — | Light lat activation @ RPE 7 |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
4-week Russian competition peaking & taper block
Advanced lifters tapering from high-volume Sheiko accumulation (#29/#30) into a powerlifting meet or 1RM test day.
Before choosing this plan
Volume drops strategically in Weeks 3–4 so accumulated fatigue dissipates while neural readiness peaks.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Lat pulldown
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
Steps through Boris Sheiko’s #32 competition peaking block from 85%–92.5% heavy singles/doubles into a crisp 2-week meet taper.
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 · Competition Squat & Bench Peaking (Week 1)
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
1 × 2 @ 80%working
Rest 3:00
3 × 2 @ 85%working
Rest 3:30
Competition Squat Peak: 3×2 @ 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
1 × 2 @ 80%working
Rest 2:30
3 × 2 @ 85%working
Rest 3:00
Competition Paused Bench Peak: 3×2 @ 85%
Dumbbell Flye accessory
3 × 10working
Rest 1:00
Light restorative pec blood flow @ RPE 7
Day 2 · Competition Deadlift & Bench Speed (Week 1)
Deadlift main
1 × 4 @ 50%working
Rest 1:30
1 × 3 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
1 × 2 @ 80%working
Rest 3:00
2 × 2 @ 85%working
Rest 3:30
Competition Deadlift Peak: 2×2 @ 85%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 77.5%working
Rest 2:30
Crisp paused bench doubles @ 77.5%
Good Morning accessory
3 × 5working
Rest 1:30
Light lower-back maintenance @ RPE 7
Day 3 · Technical Squat & Bench Consolidation (Week 1)
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 75%working
Rest 2:30
Explosive competition depth doubles @ 75%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 75%working
Rest 2:30
Competition command practice @ 75%
Lat Pulldown accessory
3 × 10working
Rest 1:00
Light lat activation @ RPE 7
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Competition Squat & Bench Peaking (Week 2)
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
1 × 2 @ 80%working
Rest 3:00
3 × 1 @ 92.5%working
Rest 3:30
Competition Squat Peak: 3×1 @ 92.5%
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
3 × 1 @ 92.5%working
Rest 3:00
Competition Paused Bench Peak: 3×1 @ 92.5%
Dumbbell Flye accessory
3 × 10working
Rest 1:00
Light restorative pec blood flow @ RPE 7
Day 2 · Competition Deadlift & Bench Speed (Week 2)
Deadlift main
1 × 4 @ 50%working
Rest 1:30
1 × 3 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
1 × 2 @ 80%working
Rest 3:00
2 × 1 @ 92.5%working
Rest 3:30
Competition Deadlift Peak: 2×1 @ 92.5%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 77.5%working
Rest 2:30
Crisp paused bench doubles @ 77.5%
Good Morning accessory
3 × 5working
Rest 1:30
Light lower-back maintenance @ RPE 7
Day 3 · Technical Squat & Bench Consolidation (Week 2)
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 75%working
Rest 2:30
Explosive competition depth doubles @ 75%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 75%working
Rest 2:30
Competition command practice @ 75%
Lat Pulldown accessory
3 × 10working
Rest 1:00
Light lat activation @ RPE 7
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Competition Squat & Bench Peaking (Week 3)
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
1 × 2 @ 80%working
Rest 3:00
3 × 2 @ 80%working
Rest 3:30
Competition Squat Peak: 3×2 @ 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
1 × 2 @ 80%working
Rest 2:30
3 × 2 @ 80%working
Rest 3:00
Competition Paused Bench Peak: 3×2 @ 80%
Dumbbell Flye accessory
3 × 10working
Rest 1:00
Light restorative pec blood flow @ RPE 7
Day 2 · Competition Deadlift & Bench Speed (Week 3)
Deadlift main
1 × 4 @ 50%working
Rest 1:30
1 × 3 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
1 × 2 @ 80%working
Rest 3:00
2 × 2 @ 80%working
Rest 3:30
Competition Deadlift Peak: 2×2 @ 80%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 77.5%working
Rest 2:30
Crisp paused bench doubles @ 77.5%
Good Morning accessory
3 × 5working
Rest 1:30
Light lower-back maintenance @ RPE 7
Day 3 · Technical Squat & Bench Consolidation (Week 3)
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 75%working
Rest 2:30
Explosive competition depth doubles @ 75%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 75%working
Rest 2:30
Competition command practice @ 75%
Lat Pulldown accessory
3 × 10working
Rest 1:00
Light lat activation @ RPE 7
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Competition Squat & Bench Peaking (Week 4)
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
1 × 2 @ 80%working
Rest 3:00
3 × 2 @ 72.5%working
Rest 3:30
Competition Squat Peak: 3×2 @ 72.5%
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
3 × 2 @ 72.5%working
Rest 3:00
Competition Paused Bench Peak: 3×2 @ 72.5%
Dumbbell Flye accessory
3 × 10working
Rest 1:00
Light restorative pec blood flow @ RPE 7
Day 2 · Competition Deadlift & Bench Speed (Week 4)
Deadlift main
1 × 4 @ 50%working
Rest 1:30
1 × 3 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:30
1 × 2 @ 80%working
Rest 3:00
2 × 2 @ 72.5%working
Rest 3:30
Competition Deadlift Peak: 2×2 @ 72.5%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 77.5%working
Rest 2:30
Crisp paused bench doubles @ 77.5%
Good Morning accessory
3 × 5working
Rest 1:30
Light lower-back maintenance @ RPE 7
Day 3 · Technical Squat & Bench Consolidation (Week 4)
Squat main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 75%working
Rest 2:30
Explosive competition depth doubles @ 75%
Bench Press main
1 × 5 @ 50%working
Rest 1:30
1 × 4 @ 60%working
Rest 2:00
4 × 2 @ 75%working
Rest 2:30
Competition command practice @ 75%
Lat Pulldown accessory
3 × 10working
Rest 1:00
Light lat activation @ RPE 7