Sheiko's most popular program for experienced warriors. 4 prep mesocycles with moderate volume and a built-in 1RM test. Use your combat experience to reach the tournament at your best. 4 days per week. Inspired by Boris Sheiko's methodology.
By Gravity Room
Program weeks (relative)
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| W1 | 5 | 4 | ||
| W2 | 7.5 | 4 | ||
| 1 | 10 | 4 | ||
| 2 | 10 | 4 | ||
| 3 | 10 | 4 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| W1 | 10 | 5 | ||
| W2 | 12.5 | 4 | ||
| W3 | 15 | 3 | ||
| 1 | 15 | 2 | ||
| 2 | 15 | 2 | ||
| 3 | 15 | 2 | ||
| 4 | 15 | 2 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| W1 | 10 | 3 | ||
| W2 | 12.5 | 3 | ||
| 1 | 15 | 2 | ||
| 2 | 15 | 2 | ||
| 3 | 15 | 2 | ||
| 4 | 15 | 2 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 8 | ||
| 2 | — | 8 | ||
| 3 | — | 8 | ||
| 4 | — | 8 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 10 | ||
| 2 | — | 10 | ||
| 3 | — | 10 |
It is designed for advanced, experienced powerlifters. It is Boris Sheiko's most popular program, built around 4 medium-volume preparation mesocycles with a built-in 1RM test.
It runs 4 days per week, organized into 4 preparation mesocycles with a built-in 1RM test.
Yes. It includes a 1RM test integrated into the program, so you can measure strength gains after the 4 preparation mesocycles.
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