Sheiko
Sheiko's programs are long, dense, and specific. The app holds the whole prescription so you are not reading a spreadsheet between sets.
Volume is the point
Sheiko's programs prescribe far more sets at moderate percentages than most Western routines, often benching four times a week. The intent is technical practice under load. The volume only works if you follow the prescription rather than improvising, which is difficult from a printed table.
- Programs laid out session by session
- Percentages calculated from your competition maxes
- High-frequency squat, bench, and deadlift volume tracked
- Log each set as you go rather than reconstructing it later
Know your maxes first
Everything is a percentage of a competition max. If those numbers are stale the whole program drifts, so update them before starting a block.
Common questions
Which program should I start with?
The numbered programs assume a competitive powerlifter with a solid technical base. If you are newer, expect the volume to be punishing and consider scaling the accessory work.
Can I change the percentages?
You can adjust your maxes, which moves every prescribed weight with them.