Sheiko: Powerlifting Programs

Know what to lift in every Sheiko session and see the workload ahead. Choose one of 13 classic Sheiko powerlifting programs, enter your squat, bench press and deadlift one-rep maxes, and get every main-lift weight calculated for you. Then log each set as you lift it.

YOUR TRAINING BLOCK, MAPPED OUT
- A block chart of every session's load by lift, so you can spot the high-volume weeks early.
- Weekly workload: number of lifts (reps at 50%+), average intensity and tonnage.
- Intensity zones per week show where your heavy work falls.
- Your progress through the program, and the next session ready when you open the app.

1RM PERCENTAGES AND PLATE CALCULATOR
- Main-lift training weights from each 1RM and the program's percentages.
- Rounded to the bar and plates you own, with the plates to load on each side of the barbell.
- Front squat, narrow-grip bench, deadlift from boxes and other variations follow their main lift.
- Pounds or kilograms.

13 SHEIKO PROGRAMS
- Intermediate, up to 3 days a week: #29, #30, #31, #32, #37, #39 and #40.
- Advanced, up to 4 days a week: CMS-MS Prep 1, 2 and 3, and CMS-MS Comp.
- Elite, up to 5 days a week: MSIC Prep and MSIC Comp.
- Compare programs before you start: length, sessions, weekly volume and each lift's top set in your weights.
- Prep programs build volume; Comp programs taper into a light week before your powerlifting meet.

A WORKOUT LOG BUILT FOR LONG SESSIONS
Sheiko days are long: five or more exercises and 30+ sets. Each set gets its own tile.
- Tap a set to log it; tap again to record a missed rep.
- Edit the weight and reps of any set, and enter your own weights for accessories.
- Rest timer between sets, and the screen stays on while you train.
- Save partial workouts, add notes and log sessions on earlier dates.
- A "How to run it" guide for every program: the notation, choosing your 1RM, and what to do when the weights feel too heavy.

OFFLINE, NO ACCOUNT, NO ADS
Your programs and workout tracker work offline without signing in. Optional backup, sync between devices and data export.

Sheiko programs are high-volume strength training for lifters who already know the squat, bench and deadlift. Use good technique and manage your recovery.

Not affiliated with or endorsed by Boris Sheiko. The programs are the classic Sheiko templates widely shared among powerlifters.

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Recent changes:
Sheiko 2.0 is a full rebuild.
- Log every set on its own, your most requested change.
- New dark design and app icon.
- All 13 programs by level, with volume and top sets to compare.
- Block chart, weekly load and intensity zones.
- Weights rounded to your plates, with a plate loader.
- Rest timer, notes, partial workouts and earlier dates.
- A "How to run it" guide for each program.
- No ads. Your cycles and history carry over.