Intermediate
Sheiko #29 (Simplified)
A 4-week Sheiko #29-inspired powerlifting routine emphasizing technique mastery through high-frequency, moderate-intensity volume. Multiple bench waves per session. 3 days per week with Squat, Bench Press, and Deadlift.
Read about the history and methodology sheiko powerlifting technique high-volume
Duration
4 weeks
Frequency
3 days / wk
Exercises
3 unique
Difficulty
Intermediate
Program Structure
Week-by-week breakdown of your training
D1
Day 1
3 exercises
1
Bench Press Main
1×5 @ 50%
1×4 @ 60%
2×3 @ 70%
5×3 @ 75%
2
Squat Main
1×5 @ 50%
1×5 @ 60%
5×5 @ 70%
3
Bench Press Main
4×4 @ 70%
D2
Day 2
3 exercises
1
Deadlift Main
1×4 @ 50%
1×4 @ 60%
4×3 @ 70%
2
Bench Press Main
1×5 @ 50%
1×4 @ 60%
5×3 @ 70%
3
Squat Main
2×5 @ 55%
D3
Day 3
3 exercises
1
Squat Main
1×5 @ 50%
1×4 @ 60%
2×3 @ 70%
4×3 @ 75%
2
Bench Press Main
1×5 @ 50%
1×4 @ 60%
4×3 @ 70%
3
Deadlift Main
1×4 @ 60%
1×3 @ 70%
3×3 @ 75%