Sheiko's Routine #30 is the second out of several blocks and consist of aproximately 50% more overal volume than #29. #30 has high volume and medium intensity.

Sheiko's training plans are not meant to be followed blindly. They do not take your weaknesses into account so in order to get the most out of this program you should make it fit your own specific needs. This goes for the assistance work as well as variations of the main lifts.

Week 1

Lift Sets Reps Weight %
Bench Press 1 5 50%
2 4 60%
2 3 70%
5 3 80%
Squat 1 5 50%
1 4 60%
2 3 70%
5 3 80%
Bench Press 1 5 50%
1 5 60%
5 5 70%
Bench Press Assistance 5 10
Squat 1 5 55%
1 4 65%
5 3 75%
Lower Back 5 5
Lift Sets Reps Weight %
Deadlift 1 4 50%
2 4 60%
2 3 70%
5 3 80%
Bench Press 1 5 50%
1 5 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 4 70%
1 6 65%
1 8 60%
1 10 55%
1 12 50%
Bench Press Assistance 6 4
Deadlift from boxes 1 5 60%
2 4 70%
3 3 80%
4 2 90%
Squat Assistance 5 5
Abs 3 10
Lift Sets Reps Weight %
Squat 1 5 50%
2 4 60%
2 3 70%
5 3 80%
Bench Press 1 5 50%
2 4 60%
2 3 70%
6 2 80%
Triceps 5 6
Squat 1 5 50%
2 5 60%
4 4 70%
Triceps 5 10
Lower Back 5 5

Week 2

Lift Sets Reps Weight %
Squat 1 5 50%
2 4 60%
2 3 70%
2 2 80%
3 1 90%
Bench Press 1 5 50%
1 4 60%
2 3 70%
6 2 80%
Bench Press Assistance 5 10
Push Ups 5 10
Squat 1 5 50%
1 4 60%
2 3 70%
4 2 80%
Lower Back 5 5
Lift Sets Reps Weight %
Deadlift to knees 1 4 50%
2 4 60%
2 3 70%
4 3 75%
Bench Press 1 5 50%
1 5 60%
2 4 70%
2 3 75%
2 2 80%
2 3 75%
2 5 70%
1 7 60%
1 9 50%
Bench Press Assistance 5 10
Deadlift 1 4 50%
1 4 60%
2 3 70%
5 3 80%
Squat Assistance 5 5
Lift Sets Reps Weight %
Bench Press 1 5 50%
2 4 60%
2 3 70%
5 2 80%
Squat 1 5 50%
2 5 60%
5 5 70%
Bench Press 1 4 55%
1 3 65%
5 2 75%
Triceps 5 8
Squat Assistance 5 6
Lower Back 5 6

Week 3

Lift Sets Reps Weight %
Squat 1 5 50%
2 4 60%
2 3 70%
5 3 80%
Bench Press 1 5 50%
1 4 60%
2 3 70%
5 3 80%
Squat 1 6 50%
1 6 60%
4 6 65%
Bench Press 1 5 55%
2 5 65%
4 4 75%
Bench Press Assistance 5 10
Lower Back 5 5
Lift Sets Reps Weight %
Deadlift 1 4 50%
1 4 60%
2 3 70%
3 3 80%
3 2 85%
Bench Press 1 6 50%
1 5 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 5 70%
1 7 65%
1 9 60%
1 11 55%
1 13 50%
Bench Press Assistance 5 10
Deadlift from boxes 1 5 65%
2 5 75%
4 4 85%
Squat Assistance 5 5
Abs 3 10
Lift Sets Reps Weight %
Bench Press 1 5 50%
1 4 60%
2 3 70%
6 3 80%
Squat 1 5 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%
3 3 80%
Bench Press 1 5 50%
2 5 60%
5 5 70%
Bench Press Assistance 5 10
Lower Back 5 5

Week 4

Lift Sets Reps Weight %
Squat 1 5 50%
1 4 60%
2 3 70%
2 3 80%
2 2 85%
2 1 90%
Bench Press 1 5 50%
1 4 60%
2 3 70%
2 3 80%
2 2 85%
2 3 80%
Bench Press Assistance 5 10
Triceps 5 8
Squat 1 5 50%
1 4 60%
2 3 70%
4 2 80%
Lower Back 5 5
Lift Sets Reps Weight %
Bench Press 1 5 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%
Deadlift 1 4 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%
Bench Press 1 5 55%
1 5 65%
4 4 75%
Bench Press Assistance 5 10
Squat Assistance 5 5
Lift Sets Reps Weight %
Squat 1 5 50%
1 4 60%
2 3 70%
6 3 80%
Bench Press 1 5 50%
1 5 60%
5 5 70%
Bench Press Assistance 5 10
Triceps 5 8
Lower Back 5 5
Abs 3 10
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