Sheiko Powerlifting Training Program

The SHEIKO Powerlifting routine is a fantastic 'off the shelf' Powerlifting  program for beginners and more advanced strength athletes alike.

The SHEIKO sixteen week cycle identified below and in the downloadable spreadsheet is broken up into four blocks: #29, #30, #31, and #32 and designed for a powerlifter to peak at Week 16.

Download Sheiko Powerlifting Program

In terms of structure, they can be labeled as:

  1. #29: Prepapatory Block; Medium Volume – Medium Intensity
  2. #30: Accumulation Block: High Volume – Medium Intensity
  3. #31: Transmutation Block: Medium Volume – Medium-High Intensity
  4. #32: Realization/Peaking Block: Low Volume – High Intensity

Sample Powerlifting Training Program

The SHEIKO sixteen week cycle identified below and in the downloadable spreadsheet is broken up into four blocks: #29, #30, #31, and #32 and designed for a powerlifter to peak at Week 16.

Week 1 - Day 1 - Monday
 %repssetsweight
1 Squat 50% 5 1 55
60% 4 2 66
70% 3 2 77
80% 2 5 88
2 Bench press 50% 5 1 70
60% 4 1 84
70% 3 2 98
80% 3 6 112
3 Dumbbell fly 10 5
4 Squat 50% 5 1 55
60% 5 1 66
70% 4 5 77
5 Abs 10 3
Week 1 - Day 3 - Wednesday
 %repssetsweight
1 Deadlift 50% 4 1 55
60% 4 1 66
70% 3 2 77
80% 3 5 88
2 Bench press 50% 6 1 70
60% 5 1 84
70% 4 2 98
75% 3 2 105
80% 2 2 112
75% 3 2 105
70% 4 1 98
65% 6 1 91
60% 8 1 84
50% 10 1 70
3 Dumbbell fly 10 5
4 Deadlift up to knees 50% 4 1 55
60% 4 1 66
70% 4 5 77
5 Good morning (standing) 5 5
Week 1 - Day 5 - Friday
 %repssetsweight
1 Bench press 50% 5 1 70
60% 4 1 84
70% 3 2 98
80% 3 5 112
2 Squat 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 3 6 88
3 Bench press 55% 5 1 77
65% 4 1 91
75% 3 5 105
4 Dumbbell fly 10 5
5 Abs 10 3

Endeavour Sport Sponsored Powerlifting Athletes Joe Whittaker and Carli Dillon choose to use the below products to assist their training, recovery and in competition performance.

SUPPLEMENTS: The full range of Isowhey Sports products are available for sale on Endeavour Sports
  1. Supplements for Muscle size & Recovery
  2. Pre-Workout Supplements
  3. Post-Workout Supplements

The Donjoy ANAFORM Power Knee is the perfect knee support brace for powerlifters in training. It delivers knee support, compression and heat retention for general knee pain relief, swelling and mild knee sprains and strains. With mid-level support, the Anaform Power Knee helps provide squat rebound for enhanced performance, textured lining for ventilation and breathability, and neoprene for compression.

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