Sheiko's Routine #29 is the first out of several blocks and is designed to ramp up the lifter to the workloads that are typical of a Sheiko Program. Sheiko #29 has medium volumne 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 75%
Squat 1 5 50%
2 5 60%
5 5 70%
Bench Press 1 5 50%
1 5 60%
4 4 70%
Bench Press Assistance 5 10
Lower Back 5 5
Lift Sets Reps Weight %
Deadlift to knees 1 3 50%
2 3 60%
2 3 70%
4 3 75%
Bench Press Assistance 4 6
Triceps 5 5
Deadlift from boxes 1 4 55%
1 4 65%
2 4 75%
4 3 85%
Squat Assistance 5 5
Abs 3 10
Lift Sets Reps Weight %
Bench Press 1 5 50%
1 5 60%
1 4 70%
2 3 75%
2 2 80%
2 3 75%
1 4 70%
1 6 60%
1 8 50%
Bench Press Assistance 5 10
Squat 1 5 50%
2 4 60%
2 3 70%
5 3 75%
Lower Back 5 5

Week 2

Lift Sets Reps Weight %
Squat 1 5 50%
1 4 60%
2 3 70%
5 2 80%
Bench Press 1 5 50%
1 4 60%
2 3 70%
5 3 80%
Bench Press Assistance 5 10
Triceps 5 10
Front Squat 2 3 45%
2 3 55%
4 2 60%
Lower Back 5 5
Lift Sets Reps Weight %
Deadlift to knees 1 3 50%
1 3 60%
2 3 70%
4 2 75%
Bench Press 1 6 50%
2 6 60%
4 6 65%
Bench Press Assistance 5 10
Deadlift from boxes 1 4 55%
1 4 65%
2 4 75%
4 4 80%
Squat Assistance 5 5
Lift Sets Reps Weight %
Squat 1 5 50%
1 4 60%
2 3 70%
5 2 80%
Bench Press 1 5 50%
1 4 60%
2 3 70%
2 2 80%
1 3 75%
1 5 65%
1 7 55%
Bench Press Assistance 5 10
Squat 1 5 50%
2 5 60%
4 4 70%
Lower Back 5 5

Week 3

Lift Sets Reps Weight %
Squat 1 5 55%
1 4 65%
2 3 75%
4 2 85%
Bench Press 1 5 50%
1 4 60%
2 3 70%
6 3 80%
Bench Press Assistance 5 10
Triceps 5 10
Squat 1 3 50%
1 3 60%
1 3 70%
4 3 80%
Lower Back 5 5
Lift Sets Reps Weight %
Deficit Deadlift 2 3 50%
2 3 60%
4 3 65%
Bench Press 1 5 50%
1 4 60%
2 3 70%
3 2 80%
2 2 85%
2 3 80%
Bench Press Assistance 5 10
Deadlift from boxes 1 4 60%
2 4 70%
2 3 80%
3 2 90%
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 4 60%
2 3 70%
7 3 80%
Bench Press Assistance 5 10
Shoulders 5 4
Lower Back 5 5

Week 4

Lift Sets Reps Weight %
Squat 1 5 50%
1 4 60%
2 3 70%
5 3 80%
Bench Press 1 5 55%
1 5 65%
5 4 75%
Bench Press Assistance 5 10
Triceps 5 8
Front Squat 2 5 40%
2 4 50%
3 3 60%
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 3 50%
1 3 60%
2 3 70%
2 3 80%
3 2 85%
3 2 80%
Bench Press 1 5 50%
1 5 60%
4 5 70%
Bench Press Assistance 5 10
Lift Sets Reps Weight %
Squat 1 5 50%
1 4 60%
2 3 70%
6 3 80%
Bench Press 1 6 50%
1 5 60%
2 4 70%
2 3 80%
2 2 85%
2 3 80%
1 4 70%
1 6 60%
1 8 50%
Bench Press Assistance 5 10
Triceps 5 8
Lower Back 5 5
Abs 3 10
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