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Sheiko Intermediate - Medium Load

by Kareem M.
14 athletes joined

Program Description

This program is copied from the one available on LiftVault.com, specifically the intermediate - medium load (#37v2, #31, #32v2). Accessories have been added, but the original program has these as open to choice, so feel free to change most accessory. For more information see the link below: https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/ In summary: To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf. Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. His programs are known for their high volume and great results for those who can complete them. More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years. It is recommended you determine your skill level with a lifter classification chart to pick the right program.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 21, 2025 11:25
  • Last Edited
    Feb 21, 2025 12:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
3
Bench Press (Barbell)
1
1
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Incline Bench Press (Dumbbell)
4
6 reps
-
5
Good Morning
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
4
3 reps
3 reps
3 reps
55%
65%
75%
4
Incline Bench Press (Dumbbell)
5
8 reps
-
5
Push Up (Weighted)
4
8 reps
-
6
Good Morning
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Push Up (Weighted)
4
8 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
3
Lat Pulldown
5
6 reps
-
4
Dip (Bodyweight)
5
4 reps
-
5
Good Morning
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
2
1
1
1
1
1
1
5 reps
5 reps
2 reps
4 reps
6 reps
7 reps
5 reps
3 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Bench Press (Barbell)
1
1
4
3 reps
3 reps
3 reps
55%
65%
75%
4
Incline Bench Press (Dumbbell)
4
8 reps
-
5
Good Morning
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Squat (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
4
Incline Bench Press (Dumbbell)
4
8 reps
-
5
Good Morning
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
7 reps
4 reps
6 reps
2 reps
50%
60%
70%
70%
70%
70%
70%
3
Bench Press (Barbell)
1
1
3
4 reps
4 reps
4 reps
55%
65%
75%
4
Incline Bench Press (Dumbbell)
4
8 reps
-
5
Hyperextension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Hyperextension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Decline Sit Up (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
3
3 reps
3 reps
2 reps
55%
65%
75%
4
Incline Bench Press (Dumbbell)
4
8 reps
-
5
Good Morning
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
2 reps
50%
60%
70%
80%
85%
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Decline Sit Up (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
1
3
3 reps
3 reps
2 reps
50%
60%
70%
3
Decline Sit Up (Weighted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
1
1
4
3 reps
3 reps
3 reps
50%
60%
70%
3
Rack Pull (Barbell)
1
1
4
3 reps
3 reps
3 reps
60%
70%
80%
4
Leg Extension
5
8 reps
-
5
Decline Sit Up (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (To Knees)
1
1
4
5 reps
4 reps
3 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
4
5 reps
4 reps
3 reps
55%
65%
75%
3
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
75%
4
Leg Press (45 Degrees)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
3
3 reps
2 reps
1 reps
50%
65%
70%
2
Bench Press (Barbell)
1
1
1
2
2
2
4 reps
3 reps
3 reps
3 reps
2 reps
3 reps
50%
60%
70%
80%
85%
79%
3
Rack Pull (Barbell)
1
1
1
2
3
3 reps
3 reps
3 reps
2 reps
1 reps
60%
70%
80%
85%
90%
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Decline Sit Up (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Deadlift (Barbell)
1
1
2
2
3
4 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Bench Press (Barbell)
1
1
4
4 reps
4 reps
4 reps
55%
65%
75%
4
Leg Extension
5
8 reps
-
5
Decline Sit Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (To Knees)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
2
2
2
5 reps
4 reps
3 reps
2 reps
1 reps
2 reps
50%
60%
70%
80%
85%
79%
3
Rack Pull (Barbell)
1
1
2
3
3 reps
3 reps
2 reps
1 reps
60%
70%
80%
90%
4
Lat Pulldown
4
8 reps
-
5
Decline Sit Up (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
3
3 reps
3 reps
2 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
4
4 reps
4 reps
4 reps
4 reps
50%
60%
70%
75%
3
Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
55%
65%
75%
85%
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Lat Pulldown
4
8 reps
-
6
Decline Sit Up (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (To Knees)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
2
2
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
1 reps
2 reps
50%
60%
70%
80%
85%
90%
79%
3
Rack Pull (Barbell)
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
60%
70%
80%
90%
95%
4
French Press
4
8 reps
-
5
Decline Sit Up (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
2
2
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
50%
60%
70%
80%
85%
90%
79%
2
Deadlift (Barbell)
1
1
1
2
1
2
3 reps
3 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
85%
90%
3
Tricep Extension (Cable)
4
6 reps
-
4
Leg Press (45 Degrees)
5
5 reps
-
5
Decline Sit Up (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (To Knees)
1
1
3
3 reps
3 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
2
3
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Deadlift (Barbell)
1
2
3
5
3 reps
2 reps
1 reps
3 reps
50%
60%
70%
80%
4
Decline Sit Up (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Deadlift (Barbell)
1
2
2
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Good Morning
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
2 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
2
2
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
3 reps
4 reps
6 reps
8 reps
10 reps
50%
55%
60%
65%
70%
75%
69%
64%
60%
55%
50%
2
Squat (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
3
French Press
5
8 reps
-
4
Lat Pulldown
5
8 reps
-
5
Good Morning
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
3
5 reps
4 reps
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1
1
1
1
2
2
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
5 reps
5 reps
50%
60%
70%
75%
80%
85%
74%
65%
55%
3
Lat Pulldown
4
8 reps
-
4
Tricep Extension (Cable)
5
6 reps
-
5
Good Morning
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Bench Press (Barbell)
1
1
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Incline Bench Press (Dumbbell)
4
8 reps
-
5
Hyperextension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
4
6 reps
6 reps
6 reps
50%
60%
65%
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
French Press
4
6 reps
-
5
Hyperextension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
4
Dip (Bodyweight)
5
5 reps
-
5
French Press
4
6 reps
-
6
Hyperextension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
2
3
5 reps
4 reps
3 reps
3 reps
2 reps
3 reps
50%
60%
70%
80%
85%
79%
2
Bench Press (Barbell)
1
1
4
4 reps
3 reps
3 reps
50%
60%
70%
3
Tricep Extension (Cable)
4
8 reps
-
4
Leg Press (45 Degrees)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Good Morning
5
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1
1
4
4 reps
4 reps
3 reps
55%
65%
75%
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
5
6 reps
-
5
Good Morning
5
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Incline Bench Press (Dumbbell)
4
6 reps
-
4
Good Morning
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
6
2
2
3 reps
3 reps
3 reps
3 reps
1 reps
2 reps
50%
60%
70%
80%
85%
80%
2
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Hyperextension
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Decline Sit Up (Weighted)
2
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Squat (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
50%
60%
70%
3
Bench Press (Barbell)
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
50%
60%
65%
4
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
5
Good Morning
5 Sets
5 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
50%
60%
70%
3
Rack Pull (Barbell)
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
60%
70%
80%
4
Leg Extension
5 Sets
8 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
3 Reps
4 Reps
6 Reps
8 Reps
10 Reps
50%
55%
60%
65%
70%
75%
69%
64%
60%
55%
50%
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
3
French Press
5 Sets
8 Reps
-
4
Lat Pulldown
5 Sets
8 Reps
-
5
Good Morning
5 Sets
5 Reps
-