Sheiko BIG NUMBERSS

by Black Swan

2 athletes joined

Program Description

sheiko beginner program to put on big fucking numbers on your total.

Program Overview

Level
Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 01, 2025 10:01
Last Edited
Feb 01, 2025 11:35

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

4

5 reps

5 reps

4 reps

50%

60%

70%

2

Bench Press (Barbell)

1

1

1

4

5 reps

4 reps

3 reps

3 reps

50%

60%

70%

75%

3

Pullover (Dumbbell)

4

8 reps

65%

4

Good Morning

4

4 reps

75%

Day 1

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

3 reps

50%

60%

70%

80%

3

Chin-Up (Assisted)

4

8 reps

65%

4

Dip (Weighted)

4

6 reps

70%

5

Hyperextension

4

8 reps

65%

Day 1

1

Squat (Barbell)

1

1

1

4

5 reps

4 reps

3 reps

3 reps

50%

60%

70%

75%

2

Bench Press (Barbell)

1

1

1

5

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

3

Pullover (Dumbbell)

4

8 reps

65%

4

Chest Press (Machine)

4

6 reps

70%

5

Good Morning

5

5 reps

75%

Day 1

1

Squat (Barbell)

1

1

1

2

3

5 reps

4 reps

3 reps

2 reps

2 reps

50%

60%

70%

80%

85%

2

Bench Press (Barbell)

1

1

1

5

5 reps

4 reps

3 reps

3 reps

50%

60%

70%

80%

3

Chin-Up (Assisted)

4

8 reps

65%

4

Preacher Curl (Dumbbell)

4

6 reps

70%

5

Hyperextension

4

8 reps

65%

Day 2

1

Deadlift Upto Knees

1

1

1

4

3 reps

3 reps

3 reps

2 reps

50%

60%

70%

75%

2

Incline Bench Press (Barbell)

5

3 reps

85%

3

Rack Pull (Barbell)

1

1

1

3

3 reps

3 reps

3 reps

2 reps

55%

65%

75%

85%

4

Roman Chair Sit Up

3

10 reps

75%

5

Seated Row (Cable)

5

8 reps

65%

Day 2

1

Deadlift Upto Knees

1

1

1

4

3 reps

3 reps

3 reps

2 reps

50%

60%

70%

75%

2

Bench Press (Barbell)

1

1

4

6 reps

6 reps

6 reps

50%

60%

65%

3

Rack Pull (Barbell)

1

1

4

4 reps

4 reps

4 reps

55%

65%

75%

4

Pullover (Dumbbell)

4

8 reps

65%

5

Overhead Press (Barbell)

4

6 reps

70%

Day 2

1

Deficit Deadlift (Barbell)

1

1

4

3 reps

3 reps

2 reps

50%

60%

65%

2

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

3 reps

3 reps

2 reps

50%

60%

70%

80%

85%

85%

3

Rack Pull (Barbell)

1

1

2

3

3 reps

3 reps

3 reps

2 reps

60%

70%

80%

90%

4

Seated Row (Cable)

4

6 reps

70%

5

Roman Chair Sit Up

4

10 reps

60%

Day 2

1

Bench Press (Barbell)

1

1

1

1

4

5 reps

4 reps

3 reps

3 reps

2 reps

50%

60%

70%

80%

85%

2

Deadlift (Pause Below And Above The Knee)

1

1

1

3

2 reps

2 reps

2 reps

1 reps

50%

60%

70%

75%

3

Pullover (Dumbbell)

4

8 reps

65%

4

Overhead Press (Barbell)

4

6 reps

70%

5

Roman Chair Sit Up

4

10 reps

60%

Day 3

1

Squat (Barbell)

1

1

1

4

5 reps

4 reps

3 reps

3 reps

50%

60%

70%

75%

2

Bench Press (Barbell)

1

1

1

4

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

3

Pullover (Dumbbell)

4

8 reps

65%

4

Dip (Weighted)

4

6 reps

70%

5

Good Morning

5

5 reps

75%

Day 3

1

Squat (Barbell)

1

1

4

5 reps

5 reps

4 reps

50%

60%

70%

2

Bench Press (Close Grip)

1

1

4

3 reps

3 reps

3 reps

50%

60%

70%

3

Dip (Weighted)

4

8 reps

65%

4

Hyperextension

4

8 reps

65%

5

Seated Row (Cable)

4

8 reps

65%

Day 3

1

Squat (Barbell)

1

1

1

4

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

2

Decline Bench Press (Barbell)

1

1

4

4 reps

4 reps

4 reps

50%

60%

70%

3

Pullover (Dumbbell)

4

8 reps

65%

4

Dip (Weighted)

4

8 reps

65%

Day 3

1

Squat (Barbell)

1

1

4

5 reps

4 reps

3 reps

55%

65%

75%

2

Bench Press (Barbell)

1

1

4

4 reps

4 reps

4 reps

50%

60%

70%

3

Dip (Weighted)

4

8 reps

65%

4

Good Morning

4

5 reps

75%

Day 1

1

Squat (Barbell)

1 Set

1 Set

4 Sets

5 Reps

5 Reps

4 Reps

50%

60%

70%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

4 Sets

5 Reps

4 Reps

3 Reps

3 Reps

50%

60%

70%

75%

3

Pullover (Dumbbell)

4 Sets

8 Reps

65%

4

Good Morning

4 Sets

4 Reps

75%

Day 2

1

Deadlift Upto Knees

1 Set

1 Set

1 Set

4 Sets

3 Reps

3 Reps

3 Reps

2 Reps

50%

60%

70%

75%

2

Incline Bench Press (Barbell)

5 Sets

3 Reps

85%

3

Rack Pull (Barbell)

1 Set

1 Set

1 Set

3 Sets

3 Reps

3 Reps

3 Reps

2 Reps

55%

65%

75%

85%

4

Roman Chair Sit Up

3 Sets

10 Reps

75%

5

Seated Row (Cable)

5 Sets

8 Reps

65%

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

4 Sets

5 Reps

4 Reps

3 Reps

3 Reps

50%

60%

70%

75%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

4 Sets

5 Reps

4 Reps

3 Reps

2 Reps

50%

60%

70%

80%

3

Pullover (Dumbbell)

4 Sets

8 Reps

65%

4

Dip (Weighted)

4 Sets

6 Reps

70%

5

Good Morning

5 Sets

5 Reps

75%