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Workout of the week #7 Sheiko 29 (spreadsheet included)

Posted by Josh Atwell on


Who is Boris Sheiko?

Boris Sheiko is perhaps the foremost powerlifting coach in Russia. He has worked with world champions and world record holders such as; Andrey Belyaev, Kirill Sarychev, Yuri Fedorenko, Alexei Sivokon, and Maxim Podtynny. He undertakes a unique high-volume approach which has generated intrigue in many powerlifting cirlces.

Routine #29

Let’s start off by explaining why #29 is a preparatory block of his workouts, of which, there are 7 templates. First off, the first block features relatively similar volume in all four weeks of the program. This is to simply introduce the lifter to the workloads of a Sheiko program. However, if you look closely, you’ll notice that the lifter doesn’t start performing regular work above 80% of their 1RM until Week 3 of #29.

Intensity

Although routine 29 is the probably the easier one of the common Sheiko templates, it is extremely intense. This routine is not for beginners, or the faint of heart. This routine is a good change if you’ve been following mainly American or Western style routines and can provide a much needed shock to the system. Volume and workload are a lot higher than the average routine and may take some getting used to.

Gains

In my personal experience I added 100lbs to my total 60 to my dead, 25 to squat and 15 to my bench. Online I’ve seen that these gains are quite typical, some users report adding over 200lbs to their totals. “I have been running various four week blocks since last April. I have added a ton of weight to my total (~200 lbs) despite the apparent lack of heavy lifting.”

The routine

week 1

1 day (Monday)

%

reps

sets

 

1

Bench press

50%

5

1

 

 

 

60%

4

2

 

 

 

70%

3

2

 

 

 

75%

3

5

 

2

Squat

50%

5

1

 

 

 

60%

5

2

 

 

 

70%

5

5

 

3

Bench press

50%

5

1

 

 

 

60%

5

1

 

 

 

70%

4

4

 

4

Dumbbell fly

 

10

5

 

5

Good morning (standing)

 

5

5

 

 

3 day (Wednesday)

%

reps

sets

 

1

Deadlift up to knees

50%

3

1

 

 

 

60%

3

2

 

 

 

70%

3

2

 

 

 

75%

3

4

 

2

Incline Bench press

 

6

4

 

3

Dip

 

5

5

 

4

Deadlift from boxes

55%

4

1

 

 

 

65%

4

1

 

 

 

75%

4

2

 

 

 

85%

3

4

 

5

Lunge

 

5

5

 

6

Abs

 

10

3

 

 

5 day (Friday)

%

reps

sets

 

1

Bench press

50%

5

1

 

 

 

60%

5

1

 

 

 

70%

4

1

 

 

 

75%

3

2

 

 

 

80%

2

2

 

 

 

75%

3

2

 

 

 

70%

4

1

 

 

 

60%

6

1

 

 

 

50%

8

1

 

2

Dumbbell fly

 

10

5

 

3

Squat

50%

5

1

 

 

 

60%

4

2

 

 

 

70%

3

2

 

 

 

75%

3

5

 

4

Good morning (sitting)

 

5

5

 

 

 

week 2

 

1 day (Monday)

%

reps

sets

 

1

Squat

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

2

5

 

2

Bench press

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

3

5

 

3

Dumbbell fly

 

10

5

 

4

Push up

 

10

5

 

5

Front squat

45%

3

2

 

 

 

55%

3

2

 

 

 

60%

2

4

 

6

Good morning (standing)

 

5

5

 

 

3 day (Wednesday)

%

reps

sets

 

1

Deadlift up to knees

50%

3

1

 

 

 

60%

3

1

 

 

 

70%

3

2

 

 

 

75%

2

4

 

2

Bench press

50%

6

1

 

 

 

60%

6

2

 

 

 

65%

6

4

 

3

Dumbbell fly

 

10

5

 

4

Deadlift from boxes

55%

4

1

 

 

 

65%

4

1

 

 

 

75%

4

2

 

 

 

80%

4

4

 

5

Lunge

 

5

5

 

 

5 day (Friday)

%

reps

sets

 

1

Squat

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

2

5

 

2

Bench press

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

2

2

 

 

 

75%

3

1

 

 

 

65%

5

1

 

 

 

55%

7

1

 

3

Dumbbell fly

 

10

5

 

4

Squat

50%

5

1

 

 

 

60%

5

2

 

 

 

70%

4

4

 

5

Good morning (standing)

 

5

5

 

 

 

week 3

 

1 day (Monday)

%

reps

sets

 

1

Squat

55%

5

1

 

 

 

65%

4

1

 

 

 

75%

3

2

 

 

 

85%

2

4

 

2

Bench press

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

3

6

 

3

Dumbbell fly

 

10

5

 

4

Push up

 

10

5

 

5

Squat

50%

3

1

 

 

 

60%

3

1

 

 

 

70%

3

1

 

 

 

80%

3

4

 

6

Good morning (standing)

 

5

5

 

 

3 day (Wednesday)

%

reps

sets

 

1

Deficit deadlift

50%

3

2

 

 

 

60%

3

2

 

 

 

65%

3

4

 

2

Bench press

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

2

3

 

 

 

85%

2

2

 

 

 

80%

3

2

 

3

Dumbbell fly

 

10

5

 

4

Deadlift from boxes

60%

4

1

 

 

 

70%

4

2

 

 

 

80%

3

2

 

 

 

90%

2

3

 

5

Lunge

 

5

5

 

 

5 day (Friday)

%

reps

sets

 

1

Squat

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

3

6

 

2

Bench press

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

3

7

 

3

Dumbbell fly

 

10

5

 

4

Press

 

4

5

 

5

Good morning (standing)

 

5

5

 

 

 

week 4

 

1 day (Monday)

%

reps

sets

 

1

Squat

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

3

5

 

2

Bench press

55%

5

1

 

 

 

65%

5

1

 

 

 

75%

4

5

 

3

Dumbbell fly

 

10

5

 

4

Dip

 

8

5

 

5

Front squat

40%

5

2

 

 

 

50%

4

2

 

 

 

60%

3

3

 

6

Good morning (standing)

 

5

5

 

 

3 day (Wednesday)

%

reps

sets

 

1

Bench press

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

3

2

 

 

 

85%

2

3

 

2

Deadlift

50%

3

1

 

 

 

60%

3

1

 

 

 

70%

3

2

 

 

 

80%

3

2

 

 

 

85%

2

3

 

 

 

80%

2

3

 

3

Bench press

50%

5

1

 

 

 

60%

5

1

 

 

 

70%

5

4

 

4

Dumbbell fly

 

10

5

 

 

5 day (Friday)

%

reps

sets

 

1

Squat

50%

5

1

 

 

 

60%

4

1

 

 

 

70%

3

2

 

 

 

80%

3

6

 

2

Bench press

50%

6

1

 

 

 

60%

5

1

 

 

 

70%

4

2

 

 

 

80%

3

2

 

 

 

85%

2

2

 

 

 

80%

3

2

 

 

 

70%

4

1

 

 

 

60%

6

1

 

 

 

50%

8

1

 

3

Dumbbell fly

 

10

5

 

4

Dip

 

8

5

 

5

Good morning (sitting)

 

5

5

 

6

Abs

 

10

3

 

 

The spreadsheet

Here’s the spreadsheet for all the Sheiko templates that seem to be on the internet. (This is not one of our spreadsheets, this was found on bodybuilding.com)

Conclusion

If you’re looking to try an eastern bloc powerlifting routin, with higher volume, this could be the right one for you. It has an easy to follow structure and a long list of positive reviews. As always try it for yourself for a cycle and see how you feel.

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