Sheiko: Powerlifting Programs

Know what to lift today, and see the whole block ahead. Choose from 13 classic Sheiko powerlifting programs, get your squat, bench press and deadlift weights calculated from your maxes, and log the work you actually complete.

SEE THE WHOLE BLOCK
- A chart of every session in the program shows where the heavy weeks are before you reach them.
- Each week's workload at a glance: how many lifts, how heavy on average, and total tonnage.
- Intensity zones show how your work spreads from 50% up to 90% and above, week by week.
- Always know where you stand: the next session is ready and the block's progress is filled in as you train.

KNOW EXACTLY WHAT TO LIFT
- Every main-lift weight calculated from your 1RMs and the program's percentages.
- Variations follow their lift: front squat, narrow-grip bench, deadlifts from boxes and to the knees, and more.
- Weights rounded to the bar and plates you own, with the plates to load on each side.
- Pounds or kilograms.

13 PROGRAMS, INTERMEDIATE TO ELITE
- 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 own weights.
- Prep blocks build volume. Comp blocks taper into a light final week before the meet.

LOG THE SESSION YOU ACTUALLY LIFTED
- One tile per set: tap to log it, tap again to take off a rep.
- Change the weight or reps of any set, and add your own weights for accessories.
- A rest timer between sets, and the screen stays awake while you train.
- Save a partial workout, add notes and log a session on an earlier date.
- A "How to run it" guide for each program: reading the notation, choosing a 1RM and what to do when a day is too heavy.

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

Sheiko programs are demanding, competition-style training for lifters who already know the lifts. Use good technique and listen to your recovery.

This app is not affiliated with or endorsed by Boris Sheiko. The programs are the classic Sheiko templates shared among lifters for years.

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