ProgramsBoris Sheiko · Sheiko

Sheiko Advanced Large Load Program

Sheiko's advanced "Large Load" full season: the highest-volume tier, for those with top-level recovery.

Weeks: 20
Days / week: 4
Exercises / day: 2–6

Advanced
Powerlifting peak

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Week structure

Week 1Prep I - Week 1

Day 1

Monday

Barbell High Bar Squat1 × 5 · 50% e1RM2 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM5 × 4 · 70% e1RM
Sit-Up3 × 10Abs exercise of your choice.

Day 2

Wednesday

Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 6 · 50% e1RM1 × 5 · 60% e1RM2 × 4 · 70% e1RM2 × 3 · 75% e1RM2 × 2 · 80% e1RM2 × 3 · 75% e1RM1 × 4 · 70% e1RM1 × 6 · 65% e1RM1 × 8 · 60% e1RM1 × 10 · 50% e1RM
Dumbbell Fly5 × 10
Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to knee height only1 × 4 · 60% e1RM5 × 4 · 70% e1RM
Barbell Good Morning5 × 5Standing.

Day 3

Friday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM5 × 3 · 75% e1RM
Dumbbell Fly5 × 10
Sit-Up3 × 10Abs exercise of your choice.

Day 4

Saturday

Barbell Deficit Deadlift2 × 3 · 50% e1RM4 × 3 · 60% e1RM
Barbell Incline Bench Press6 × 4Percentages are based on the corresponding main lift max
Triceps Dip5 × 6Weighted
Barbell Block Pull1 × 4 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max2 × 4 · 70% e1RM2 × 3 · 80% e1RM4 × 2 · 90% e1RM
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Week 2Prep I - Week 2

Day 1

Monday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM3 × 3 · 80% e1RM3 × 2 · 85% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 4 · 55% e1RM2 × 4 · 65% e1RM4 × 4 · 75% e1RM
Dumbbell Fly5 × 10
Sit-Up3 × 10Abs exercise of your choice.

Day 2

Wednesday

Barbell Deficit Deadlift1 × 3 · 50% e1RM2 × 3 · 60% e1RM4 × 2 · 65% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM3 × 2 · 80% e1RM2 × 3 · 75% e1RM1 × 4 · 70% e1RM1 × 6 · 60% e1RM1 × 8 · 50% e1RM
Dumbbell Fly5 × 10
Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Good Morning5 × 5Standing.

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM5 × 3 · 75% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM4 × 4 · 70% e1RM
Sit-Up3 × 10Abs exercise of your choice.

Day 4

Saturday

Barbell Overhead Press5 × 5Standing overhead press
Barbell Incline Bench Press6 × 4Percentages are based on the corresponding main lift max
Triceps Dip5 × 8Weighted
Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to knee height only1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 75% e1RM
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Week 3Prep I - Week 3

Day 1

Monday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM5 × 5 · 70% e1RM
Sit-Up3 × 10Abs exercise of your choice.

Day 2

Wednesday

Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 8 · 50% e1RM1 × 7 · 55% e1RM1 × 6 · 60% e1RM1 × 5 · 65% e1RM1 × 4 · 70% e1RM2 × 3 · 75% e1RM2 × 2 · 80% e1RM2 × 1 · 85% e1RM2 × 2 · 80% e1RM2 × 3 · 75% e1RM1 × 4 · 70% e1RM1 × 6 · 65% e1RM1 × 8 · 60% e1RM1 × 10 · 55% e1RM1 × 12 · 50% e1RM
Dumbbell Fly5 × 10
Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to knee height only1 × 4 · 60% e1RM5 × 4 · 70% e1RM
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM3 × 3 · 80% e1RM3 × 2 · 85% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 6 · 50% e1RM1 × 6 · 60% e1RM4 × 6 · 65% e1RM
Triceps Dip6 × 6Weighted
Sit-Up3 × 10Abs exercise of your choice.

Day 4

Saturday

Barbell Deficit Deadlift1 × 3 · 50% e1RM2 × 3 · 60% e1RM4 × 3 · 65% e1RM
Barbell Bench Press1 × 6 · 50% e1RM1 × 6 · 60% e1RM5 × 6 · 65% e1RM
Cable Triceps Pushdown5 × 6Triceps slot, your choice
Barbell Block Pull1 × 4 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max2 × 4 · 70% e1RM2 × 4 · 80% e1RM4 × 4 · 85% e1RM
Barbell Good Morning5 × 5Standing.

Week 4Prep I - Week 4

Day 1

Monday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM7 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM2 × 3 · 80% e1RM
Triceps Dip5 × 6
Dumbbell Fly5 × 10
Sit-Up3 × 10Abs exercise of your choice.

Day 2

Wednesday

Barbell Deficit Deadlift1 × 3 · 50% e1RM2 × 3 · 60% e1RM4 × 2 · 70% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM2 × 5 · 70% e1RM5 × 4 · 75% e1RM
Dumbbell Fly5 × 10
Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM3 × 3 · 80% e1RM3 × 2 · 85% e1RM
Barbell Good Morning5 × 5Standing.

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM3 × 3 · 80% e1RM3 × 2 · 85% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Triceps Dip5 × 6
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 4 · 55% e1RM1 × 3 · 65% e1RM5 × 3 · 75% e1RM
Sit-Up5 × 10Abs exercise of your choice.

Day 4

Saturday

Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to knee height only1 × 4 · 60% e1RM2 × 3 · 70% e1RM4 × 2 · 80% e1RM
Barbell Overhead Press5 × 5Standing overhead press
Barbell Incline Bench Press6 × 4Percentages are based on the corresponding main lift max
Barbell Block Pull1 × 4 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 4 · 70% e1RM2 × 3 · 80% e1RM4 × 3 · 90% e1RM
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Week 5Prep II - Week 1

Day 1

Monday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 55% e1RM1 × 5 · 65% e1RM5 × 4 · 75% e1RM
Dumbbell Fly5 × 10
Barbell Pin Squat5 × 5Squat from a dead stop at the bottom. Percentages are based on the corresponding main lift max
Barbell Good Morning5 × 5

Day 2

Wednesday

Barbell Deficit Deadlift1 × 3 · 50% e1RM2 × 3 · 60% e1RM4 × 2 · 65% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM2 × 4 · 70% e1RM2 × 3 · 75% e1RM2 × 2 · 80% e1RM3 × 1 · 85% e1RM2 × 2 · 80% e1RM2 × 3 · 75% e1RM2 × 4 · 70% e1RM1 × 5 · 65% e1RM1 × 6 · 60% e1RM1 × 7 · 55% e1RM1 × 8 · 50% e1RM
Dumbbell Fly5 × 10
Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM2 × 3 · 80% e1RM4 × 2 · 85% e1RM
Machine Leg Press6 × 5
Sit-Up3 × 8Abs exercise of your choice.

Day 3

Friday

Barbell High Bar Squat1 × 5 · 55% e1RM1 × 4 · 65% e1RM2 × 3 · 75% e1RM4 × 2 · 85% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 2 · 80% e1RM
Triceps Dip5 × 5Weighted
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Day 4

Saturday

Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM2 × 3 · 70% e1RM4 × 3 · 75% e1RM
Barbell Bench Press1 × 6 · 50% e1RM1 × 6 · 60% e1RM5 × 6 · 65% e1RM
Barbell Block Pull1 × 4 · 70% e1RMBlock pull. Percentages are based on the corresponding main lift max2 × 3 · 80% e1RM2 × 3 · 90% e1RM3 × 2 · 100% e1RM
Machine Leg Press6 × 6
Machine Back Extension4 × 10
Sit-Up4 × 10Abs exercise of your choice.

Week 6Prep II - Week 2

Day 1

Monday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM5 × 5 · 70% e1RM
Machine Leg Press6 × 5
Barbell Good Morning5 × 5

Day 2

Wednesday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 4 · 70% e1RM2 × 3 · 75% e1RM3 × 2 · 80% e1RM2 × 3 · 75% e1RM1 × 4 · 70% e1RM1 × 5 · 65% e1RM1 × 6 · 60% e1RM1 × 7 · 55% e1RM1 × 8 · 50% e1RM
Dumbbell Fly5 × 10
Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 2 · 80% e1RM
Barbell Pin Squat6 × 5Squat from a dead stop at the bottom. Percentages are based on the corresponding main lift max
Sit-Up4 × 10Abs exercise of your choice.

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Triceps Dip5 × 6Weighted
Barbell High Bar Squat1 × 6 · 50% e1RM2 × 6 · 60% e1RM3 × 6 · 65% e1RM
Machine Back Extension4 × 10

Day 4

Saturday

Barbell Conventional Deadlift1 × 5 · 50% e1RMPull to knee height only2 × 5 · 60% e1RM4 × 4 · 70% e1RM
Barbell Incline Bench Press5 × 3Percentages are based on the corresponding main lift max
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Barbell Block Pull2 × 4 · 75% e1RMBlock pull. Percentages are based on the corresponding main lift max2 × 3 · 85% e1RM4 × 3 · 95% e1RM
Machine Leg Press6 × 5
Sit-Up3 × 8Abs exercise of your choice.

Week 7Prep II - Week 3

Day 1

Monday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM3 × 3 · 80% e1RM3 × 2 · 85% e1RM
Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM4 × 3 · 75% e1RM
Dumbbell Fly5 × 10
Barbell Pin Squat6 × 5Squat from a dead stop at the bottom. Percentages are based on the corresponding main lift max
Machine Back Extension4 × 10

Day 2

Wednesday

Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to knee height only1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 75% e1RM
Barbell Bench Press1 × 6 · 50% e1RM1 × 5 · 60% e1RM1 × 4 · 70% e1RM2 × 3 · 75% e1RM2 × 2 · 80% e1RM2 × 1 · 85% e1RM2 × 2 · 80% e1RM2 × 3 · 75% e1RM1 × 4 · 70% e1RM1 × 5 · 65% e1RM1 × 6 · 60% e1RM1 × 7 · 55% e1RM1 × 8 · 50% e1RM
Barbell Block Pull1 × 4 · 65% e1RMBlock pull. Percentages are based on the corresponding main lift max2 × 4 · 75% e1RM4 × 4 · 85% e1RM
Machine Leg Press6 × 6
Machine Back Extension4 × 10

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 4 · 55% e1RM1 × 4 · 65% e1RM4 × 4 · 75% e1RM
Barbell Good Morning6 × 6Seated (sit on a bench behind the bar)

Day 4

Saturday

Barbell Block Pull1 × 3 · 50% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM2 × 5 · 60% e1RM5 × 5 · 70% e1RM
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Barbell Block Pull1 × 4 · 50% e1RMSnatch-grip rack pull. Percentages are based on the corresponding main lift max.2 × 4 · 60% e1RMSlow eccentric (noted across rows in the source table).4 × 4 · 65% e1RM
Barbell Pin Squat6 × 6Squat from a dead stop at the bottom. Percentages are based on the corresponding main lift max
Sit-Up4 × 10Abs exercise of your choice.

Week 8Prep II - Week 4

Day 1

Monday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM2 × 3 · 80% e1RM2 × 2 · 85% e1RM2 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM2 × 3 · 80% e1RM4 × 2 · 85% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 5 · 55% e1RM1 × 4 · 65% e1RM5 × 3 · 75% e1RM
Sit-Up3 × 8Abs exercise of your choice.

Day 2

Wednesday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM3 × 3 · 80% e1RM3 × 2 · 85% e1RM
Barbell Bench Press1 × 5 · 55% e1RM1 × 5 · 65% e1RM4 × 4 · 75% e1RM
Machine Leg Press6 × 5
Machine Back Extension4 × 8

Day 3

Friday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM4 × 5 · 70% e1RM
Dumbbell Fly5 × 10
Barbell Pin Squat5 × 5Squat from a dead stop at the bottom. Percentages are based on the corresponding main lift max
Machine Back Extension4 × 10

Day 4

Saturday

Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to knee height only1 × 4 · 60% e1RM2 × 3 · 70% e1RM4 × 2 · 75% e1RM
Barbell Overhead Press5 × 5Standing overhead press
Barbell Incline Bench Press6 × 4Percentages are based on the corresponding main lift max
Barbell Block Pull1 × 3 · 55% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 65% e1RM1 × 3 · 75% e1RM3 × 2 · 85% e1RM3 × 1 · 95% e1RM
Machine Leg Press6 × 6
Barbell Good Morning5 × 5

Week 9Prep II - Week 5

Day 1

Monday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM4 × 3 · 75% e1RM
Dumbbell Fly5 × 10
Machine Leg Press6 × 4
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Day 2

Wednesday

Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 6 · 50% e1RM1 × 5 · 60% e1RM1 × 4 · 70% e1RM2 × 3 · 75% e1RM3 × 2 · 80% e1RM2 × 3 · 75% e1RM1 × 4 · 70% e1RM1 × 5 · 65% e1RM1 × 6 · 60% e1RM1 × 7 · 55% e1RM1 × 8 · 50% e1RM
Dumbbell Fly4 × 8
Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to the knees only.1 × 4 · 60% e1RM5 × 3 · 70% e1RM
Machine Leg Press6 × 4
Machine Back Extension4 × 10

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Dumbbell Fly4 × 8
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM5 × 5 · 70% e1RM
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Barbell Good Morning5 × 5

Day 4

Saturday

Barbell Bench Press1 × 6 · 50% e1RM2 × 6 · 60% e1RM4 × 6 · 65% e1RM
Triceps Dip5 × 4
Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 2 · 80% e1RM
Barbell Pin Squat6 × 5Squat from a dead stop at the bottom. Percentages are based on the corresponding main lift max
Sit-Up3 × 10Abs exercise of your choice.

Week 10Prep II - Week 6

Day 1

Monday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM2 × 3 · 80% e1RM2 × 2 · 85% e1RM2 × 1 · 90% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 90% e1RM2 × 2 · 80% e1RM
Dumbbell Fly3 × 6
Barbell High Bar Squat1 × 5 · 55% e1RM2 × 4 · 65% e1RM4 × 3 · 75% e1RM
Barbell Good Morning5 × 5

Day 2

Wednesday

Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM2 × 4 · 70% e1RM2 × 3 · 75% e1RM3 × 2 · 80% e1RM2 × 3 · 75% e1RM1 × 4 · 70% e1RM1 × 6 · 60% e1RM1 × 8 · 50% e1RM
Barbell Conventional Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM2 × 3 · 80% e1RM4 × 2 · 90% e1RM
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Machine Leg Press6 × 5
Sit-Up3 × 6Abs exercise of your choice.

Day 3

Friday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 55% e1RM1 × 5 · 65% e1RM4 × 4 · 75% e1RM
Dumbbell Fly5 × 10
Machine Leg Press6 × 5

Day 4

Saturday

Barbell Deficit Deadlift1 × 3 · 50% e1RM2 × 3 · 60% e1RM5 × 3 · 65% e1RM
Barbell Incline Bench Press6 × 4Percentages are based on the corresponding main lift max
Triceps Dip5 × 6
Barbell Snatch-Grip Deadlift1 × 4 · 50% e1RM2 × 4 · 60% e1RM4 × 4 · 65% e1RM
Machine Leg Press6 × 7
Sit-Up4 × 10Abs exercise of your choice.

Week 11Prep III - Week 1

Day 1

Monday

Barbell High Bar Squat1 × 5 · 55% e1RM1 × 4 · 65% e1RM2 × 3 · 75% e1RM4 × 2 · 85% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM4 × 3 · 80% e1RM
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Machine Back Extension5 × 10

Day 2

Wednesday

Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM2 × 3 · 75% e1RM5 × 2 · 85% e1RM
Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM4 × 4 · 70% e1RM
Dumbbell Fly5 × 10
Sit-Up5 × 10Abs exercise of your choice.

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Triceps Dip5 × 4Weighted
Machine Leg Press5 × 5
Barbell Good Morning5 × 5Standing.

Day 4

Saturday

Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM2 × 3 · 70% e1RM4 × 2 · 75% e1RM
Barbell Incline Bench Press6 × 3Percentages are based on the corresponding main lift max
Cable Lat Pulldown5 × 10Lat accessory of your choice.
Barbell Block Pull1 × 4 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 4 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 90% e1RM
Barbell High Bar Squat5 × 5Super squat (well below parallel).
Sit-Up4 × 8Abs exercise of your choice.

Week 12Prep III - Week 2

Day 1

Monday

Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 55% e1RM1 × 5 · 65% e1RM4 × 4 · 75% e1RM
Dumbbell Fly5 × 10
Machine Lying Leg Curl5 × 8
Barbell Good Morning5 × 5Standing.

Day 2

Wednesday

Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM2 × 3 · 70% e1RM4 × 2 · 75% e1RM
Barbell Bench Press1 × 6 · 50% e1RM1 × 5 · 60% e1RM1 × 4 · 70% e1RM2 × 3 · 75% e1RM2 × 2 · 80% e1RM3 × 1 · 85% e1RM1 × 3 · 75% e1RM1 × 5 · 65% e1RM1 × 7 · 55% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat5 × 4Super squat (well below parallel).
Sit-Up4 × 10Abs exercise of your choice.

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 80% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 6 · 50% e1RM1 × 6 · 60% e1RM4 × 6 · 65% e1RM
Dumbbell Lateral Raise5 × 8Shoulder accessory of your choice.
Machine Back Extension4 × 8

Day 4

Saturday

Barbell Close-Grip Bench Press1 × 5 · 50% e1RMPercentages are based on the corresponding main lift max1 × 4 · 60% e1RM5 × 3 · 70% e1RM
Barbell Block Pull1 × 4 · 55% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 4 · 65% e1RM1 × 3 · 75% e1RM5 × 3 · 85% e1RM
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Cable Lat Pulldown5 × 10Lat accessory of your choice.
Sit-Up4 × 8Abs exercise of your choice.

Week 13Prep III - Week 3

Day 1

Monday

Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM2 × 3 · 75% e1RM4 × 2 · 85% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
Dumbbell Fly5 × 10
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Machine Back Extension4 × 8

Day 2

Wednesday

Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 75% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Barbell Block Pull1 × 3 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 90% e1RM
Barbell High Bar Squat5 × 5Super squat (well below parallel).
Sit-Up4 × 8Abs exercise of your choice.

Day 3

Friday

Barbell High Bar Squat1 × 5 · 55% e1RM1 × 4 · 65% e1RM2 × 3 · 75% e1RM4 × 2 · 85% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 90% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Day 4

Saturday

Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM4 × 4 · 70% e1RM
Triceps Dip5 × 4
Cable Triceps Pushdown5 × 8Triceps slot, your choice
Machine Leg Extension5 × 8
Sit-Up4 × 10Abs exercise of your choice.

Week 14Prep III - Week 4

Day 1

Monday

Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM2 × 3 · 75% e1RM5 × 2 · 85% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 90% e1RM2 × 2 · 80% e1RM
Dumbbell Bench Press5 × 6
Dumbbell Fly5 × 10
Machine Lying Leg Curl5 × 8

Day 2

Wednesday

Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 6 · 50% e1RM1 × 5 · 60% e1RM1 × 4 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM1 × 3 · 80% e1RM1 × 4 · 75% e1RM1 × 5 · 70% e1RM1 × 6 · 65% e1RM1 × 7 · 60% e1RM1 × 8 · 55% e1RM1 × 9 · 50% e1RM
Dumbbell Fly4 × 8
Machine Back Extension4 × 8

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Dumbbell Fly5 × 10
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Barbell High Bar Squat5 × 4Super squat (well below parallel).
Sit-Up4 × 10Abs exercise of your choice.

Day 4

Saturday

Barbell Block Pull1 × 3 · 55% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 65% e1RM1 × 3 · 75% e1RM5 × 3 · 85% e1RM
Barbell Incline Bench Press5 × 4Percentages are based on the corresponding main lift max
Triceps Dip5 × 8
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)
Machine Leg Press5 × 5

Week 15Prep III - Week 5

Day 1

Monday

Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM2 × 3 · 75% e1RM4 × 2 · 85% e1RM
Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM3 × 2 · 80% e1RM3 × 2 · 85% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
Dumbbell Fly5 × 10
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Machine Back Extension4 × 8

Day 2

Wednesday

Barbell Deficit Deadlift1 × 3 · 50% e1RM2 × 3 · 60% e1RM4 × 2 · 70% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Block Pull1 × 3 · 65% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 75% e1RM2 × 3 · 85% e1RM3 × 2 · 95% e1RM
Barbell High Bar Squat5 × 4Super squat (well below parallel).
Sit-Up4 × 8Abs exercise of your choice.

Day 3

Friday

Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM2 × 3 · 75% e1RM5 × 2 · 85% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 5 · 55% e1RM1 × 5 · 65% e1RM4 × 4 · 75% e1RM
Dumbbell Bench Press5 × 6
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Day 4

Saturday

Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM5 × 5 · 70% e1RM
Cable Triceps Pushdown5 × 10Triceps slot, your choice
Machine Leg Extension5 × 10
Sit-Up4 × 8Abs exercise of your choice.

Week 16Competition phase - Week 1

Day 1

Monday

Barbell High Bar Squat1 × 3 · 50% e1RM2 × 3 · 60% e1RM2 × 3 · 70% e1RM3 × 2 · 75% e1RM
Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM3 × 2 · 75% e1RM
Dumbbell Fly4 × 8
Sit-Up3 × 10Abs exercise of your choice.

Day 2

Wednesday

Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM2 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM
Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM2 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM
Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 2 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM

Day 3

Friday

Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM6 × 2 · 80% e1RM
Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 3 · 55% e1RM1 × 3 · 65% e1RM4 × 3 · 75% e1RM
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Day 4

Saturday

Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to knee height only1 × 4 · 60% e1RM4 × 4 · 70% e1RM
Barbell Incline Bench Press6 × 4Percentages are based on the corresponding main lift max
Triceps Dip5 × 6Weighted
Barbell Block Pull1 × 3 · 55% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 65% e1RM1 × 3 · 75% e1RM5 × 3 · 85% e1RM
Sit-Up5 × 10Abs exercise of your choice.

Week 17Competition phase - Week 2

Day 1

Monday

Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM3 × 3 · 80% e1RM3 × 2 · 85% e1RM
Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM2 × 2 · 80% e1RM2 × 1 · 90% e1RM2 × 2 · 80% e1RM
Dumbbell Fly4 × 8
Barbell High Bar Squat1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
Sit-Up3 × 10Abs exercise of your choice.

Day 2

Wednesday

Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM3 × 3 · 80% e1RM3 × 2 · 85% e1RM
Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Dumbbell Fly5 × 10
Barbell Conventional Deadlift1 × 3 · 55% e1RMPull to knee height only1 × 3 · 65% e1RM4 × 3 · 75% e1RM
Barbell Good Morning5 × 5Standing.

Day 3

Friday

Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 3 · 80% e1RM
Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 85% e1RM
Dumbbell Fly5 × 10
Barbell High Bar Squat1 × 3 · 55% e1RM1 × 3 · 65% e1RM4 × 2 · 75% e1RM
Sit-Up3 × 10Abs exercise of your choice.

Day 4

Saturday

Barbell Bench Press1 × 3 · 55% e1RM2 × 3 · 65% e1RM5 × 3 · 75% e1RM
Triceps Dip5 × 4
Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM6 × 2 · 80% e1RM
Barbell Good Morning5 × 5Seated (sit on a bench behind the bar)

Week 18Competition phase - Week 3

Day 1

Monday

Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM2 × 2 · 80% e1RM2 × 1 · 85% e1RM
Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 80% e1RM
Barbell Bench Press1 × 3 · 55% e1RM1 × 3 · 65% e1RM4 × 2 · 75% e1RM
Dumbbell Fly4 × 8
Barbell Good Morning5 × 4Standing.

Day 2

Wednesday

Barbell Bench Press1 × 3 · 50% e1RM2 × 3 · 60% e1RM2 × 3 · 70% e1RM6 × 3 · 80% e1RM
Dumbbell Fly4 × 8
Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 2 · 70% e1RM5 × 2 · 80% e1RM
Sit-Up3 × 8Abs exercise of your choice.

Day 3

Friday

Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM2 × 2 · 80% e1RM2 × 1 · 85% e1RM
Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 80% e1RM
Dumbbell Fly4 × 8
Barbell High Bar Squat1 × 3 · 55% e1RM1 × 3 · 65% e1RM4 × 3 · 75% e1RM
Barbell Good Morning4 × 4Seated (sit on a bench behind the bar)

Day 4

Saturday

Barbell Incline Bench Press5 × 3Percentages are based on the corresponding main lift max
Triceps Dip5 × 4
Barbell Conventional Deadlift1 × 3 · 50% e1RM2 × 3 · 60% e1RM2 × 3 · 70% e1RM4 × 3 · 75% e1RM
Sit-Up4 × 8Abs exercise of your choice.

Week 19Competition phase - Week 4

Day 1

Monday

Barbell High Bar Squat1 × 3 · 50% e1RM2 × 3 · 60% e1RM2 × 3 · 70% e1RM4 × 2 · 80% e1RM
Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM5 × 2 · 80% e1RM
Dumbbell Fly4 × 6
Barbell Good Morning4 × 4Standing.

Day 2

Wednesday

Barbell Bench Press1 × 3 · 50% e1RM2 × 3 · 60% e1RM2 × 3 · 70% e1RM4 × 2 · 80% e1RM
Dumbbell Fly3 × 6
Barbell Conventional Deadlift1 × 3 · 50% e1RM2 × 3 · 60% e1RM2 × 3 · 70% e1RM4 × 2 · 75% e1RM
Sit-Up3 × 8Abs exercise of your choice.

Day 3

Friday

Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM3 × 2 · 75% e1RM
Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 70% e1RM4 × 2 · 80% e1RM
Dumbbell Fly3 × 6
Barbell Good Morning4 × 4Seated (sit on a bench behind the bar)

Week 20Competition phase - Week 5

Day 1

Monday

Barbell Conventional Deadlift1 × 3 · 50% e1RM2 × 3 · 60% e1RM3 × 2 · 70% e1RM
Barbell Bench Press1 × 3 · 50% e1RM2 × 3 · 60% e1RM2 × 2 · 70% e1RM2 × 1 · 75% e1RM
Sit-Up2 × 8Abs exercise of your choice.

Day 2

Wednesday

Barbell High Bar Squat1 × 3 · 50% e1RM2 × 3 · 60% e1RM3 × 2 · 70% e1RM
Barbell Bench Press1 × 3 · 50% e1RM2 × 3 · 60% e1RM3 × 2 · 70% e1RM

Program guide

Boris Sheiko's Advanced series "Large Load" full season: the highest-volume of the three advanced templates, with 20 weeks, 4 blocks, 77 sessions, and 2640 working sets. It uses submaximal loads at very high frequency to repeatedly polish the squat, bench press, and deadlift, with every weight pre-scheduled as a percentage of your current max. It is only for advanced powerlifters with top-level recovery who could already digest the Medium and Small Load Sheiko programs with ease, for meet preparation or a push for a new 1RM.

Origins and Philosophy

Boris Sheiko is the legendary head coach of the Russian national powerlifting team, and several world champions have come out of his program. His core philosophy runs against the "heavier is better" intuition: real maximal strength comes from massive amounts of submaximal practice with perfect technique, not from struggling through a heavy single every time. This program pushes the idea to the extreme. Most working sets fall in the 50–80% range of your 1RM, so you almost never need to grind, yet over 20 weeks you accumulate an astonishing amount of practice on the competition lifts.

"Large Load" is the heaviest of Sheiko's three Advanced volume tiers (small / medium / large), pushing weekly throughput to a height that the other two tiers of the series clearly cannot reach. The season total of 2640 sets is the hallmark of this tier.

Who It's For

Experience level: Advanced powerlifters. This is not a beginner or intermediate template but one for "big-appetite" lifters. You should already have run at least one full round of Sheiko and recovered comfortably on both the Medium and Small Load tiers.
Prerequisites: Known true 1RMs for squat, bench press, and deadlift; sleep, diet, and stress management all in place, able to withstand 4 sessions per week with single sessions approaching 2 hours.
Main goal: A full 20-week meet prep for a powerlifting competition, or testing a new 1RM in the off-season.
Best condition: Maintenance calories or a slight surplus. The season's peak comes in Preparatory Block II (165 sets in Week 5 alone), and recovery during a fat-loss phase is simply impossible.

Pros and Cons

Pros

Bench press volume tops all three lifts: the season has as many as 748 bench working sets, far more than the squat's 514 and the deadlift family's 475. Bench is trained almost every training day, and some weeks have as many as 5 separate bench segments.
Mostly submaximal, with very little work to failure. A large share of working sets are at 70–80%, moving fast and clean, so injury risk is low.
Four consecutive blocks of block periodization (Preparatory Block I→II→III→Competition Block), validated over decades in the Sheiko system, with volume and intensity oscillating both within and between blocks.
Rich variations, each with a purpose: Deficit Deadlift, Block Pull, and Snatch-Grip Deadlift polish the break from the floor, the lockout, and the full range respectively; the squat is high-bar, balancing the competition squat position with quad stimulus.
Week 16 has a test day with 100% singles on all three lifts, giving clear progress feedback before the meet.

Cons

Sessions are extremely long. Days with a pyramid bench often exceed 40 sets; Wednesday of Week 5 in Preparatory Block II alone has 52 sets (including a 21-set bench pyramid).
Nearly every one of the 77 sessions is different, with no fixed routine you can memorize, so you must follow the prescription session by session.
Very little pulling / back work: the whole season has only one cable pulldown each in Weeks 11 and 12, and almost no rows. Pushing volume, however, is huge, so over time the upper back and front/back balance can fall out of line.
High recovery threshold. If sleep or diet can't keep up, Preparatory Block II's volume will crush you.

Plan Structure

Split: Each session covers at least two of the three main lifts plus variations and accessories; it is not an upper/lower split.
Frequency: 4 sessions per week in Weeks 1–18 (Mon / Wed / Fri / Sat); down to 3 sessions in Week 19; only 2 sessions in Week 20 to wrap up for meet day.
Periodization: Four consecutive blocks, with volume following a curve of "first surge, then fall, then a sharp cut at the end."
- Preparatory Block I (Weeks 1–4): Establishes the rhythm; top sets on the big three are mostly at 80%, occasionally 85%; Block Pull already reaches up to 90%.
- Preparatory Block II (Weeks 5–10, 6 weeks): The season's volume peak, reaching 165 sets in a single week as early as Week 5; top sets are generally pushed to 85%, in Week 10 the squat, bench press, and deadlift all touch 90%, and Block Pull hits 100% in Week 5. The hardest block.
- Preparatory Block III (Weeks 11–15, 5 weeks): Volume falls back to 133–143 sets per week, intensity stays high, 85% sets are common, and 90% singles appear in the squat and bench.
- Competition Block (Weeks 16–20, 5 weeks): Wednesday of Week 16 is the test day, with each of the big three working up 90→95→100% to a single; then in Weeks 17–18 heavy singles at 85–90% accumulate again alongside falling volume, and in Weeks 19–20 both frequency and intensity drop sharply (top sets back to 70–80%) for the final taper before the platform.

Exercise Selection and Rationale

The program is built almost entirely around the three competition lifts. Sheiko's logic: repeatedly practicing the competition lifts at high frequency with perfect technique is the shortest path to improving them.

The squat is high-bar throughout, with a more upright position and more quad involvement, while keeping the strength transfer related to competition squat depth. Pin Squat appears as a percentage-free accessory slot, reinforcing the drive from a specific angle.

Bench press is the absolute core of the season, with multiple segments each week, and on some days the signature pyramid structure (see below). Variations include Incline Bench Press, Close-Grip Bench Press, Dumbbell Bench Press, and Overhead Press, reinforcing pressing strength and lockout from different angles.

The deadlift variations each have their own job: the Deficit Deadlift builds speed off the floor from a lower start; the Block Pull (barbell resting on blocks, raising the start) targets lockout and is also the highest-percentage pull of the season, reaching 100% of deadlift max in Week 5; in Week 10 there is also one Snatch-Grip Deadlift, using a wider grip to lengthen the range of motion. Percentages for all deadlift variations are calculated from the conventional deadlift max.

Accessory slots (Dumbbell Fly, Good Morning, Sit-Up, Leg Press, Back Extension, Leg Extension, Leg Curl, Cable Triceps Pushdown, Dip, Lateral Raise, etc.) are common default exercises and can be freely replaced according to weak points, with intensity chosen by yourself within the prescribed reps.

Set and Rep Scheme

Ramping warm-ups: Every main-lift segment starts from 50–55% and loads up step by step; these sets are part of the prescription and cannot be skipped.
Working sets: Mostly at 70–80% (2–5 reps per set); 80–85% becomes more and more common after Preparatory Block II; 90% and above is extremely rare, appearing only at the end of Preparatory Block II, in Preparatory Block III heavy singles, on the Week 16 test day, and in the bench heavy singles of Week 17 (Competition Block).
Top set + back-off set: Many training days first do a heavier top-set segment (such as squat at 80%) followed immediately by a lighter back-off segment (such as a volume set of squat at 70%). Only the two added together are the day's true volume. Monday of Week 1's squat is exactly this: the 80% top-set segment presses intensity, the 70% volume segment right after fills in total volume, and no set is ever pushed to failure.
Pyramid bench: The signature design. Take Wednesday of Week 3 as an example: a 20-set bench pyramid climbs from 50%×8 up to a single at 85%, then backs off all the way to 50%×12; the pyramid on Wednesday of Week 5 is even longer at 21 sets. This structure greatly builds pushing endurance.
Never to failure: Every set should leave 1–2 reps in reserve. If a set is a struggle, most likely the max is set too high or rest was insufficient.

Progressive Overload

Progress is built into the four-block structure; you don't need to add weight every session. Every weight across all 20 weeks is pre-scheduled from your current 1RM. What you do is follow the percentages and let the swings in volume and intensity move you forward: build volume in the preparatory blocks, raise intensity in the competition block, and taper at the end for the peak.

If you really can't complete the prescribed sets and reps in some week, lower everything by 2.5–5% and carry on, without changing the set and rep structure. After finishing the full season, use the new result from the Week 16 test day or the meet as the max for the next round.

Duration and What Comes Next

Run the full 20 weeks. The four blocks interlock: the volume built in the preparatory blocks is the foundation for raising intensity in the competition block, and cutting any block early breaks the periodization. When done, deload for a week, then either rerun this program with your updated maxes, or move to a lower-volume tier as a transition.

Follow-up suggestions: If the Large Load tier's volume leaves you unable to recover, drop back to the Medium or Small Load tier of the Sheiko Advanced series; if you want a shorter meet-prep cycle, also consider Sheiko #29-32 (16 weeks). For off-season muscle building, switch to a lower-stress high-volume linear template.

Equipment Needed

Main lifts: Barbell, squat rack, bench, weight plates.
Deadlift variations: The Block Pull needs a pair of pull blocks (or plates to raise the bar); the Deficit Deadlift needs a raised platform.
Accessories: Dumbbells (flyes, dumbbell bench press, lateral raises), a dip station (dips), and machines such as the leg press / back extension / leg extension / leg curl / cable pulldown. If a home gym lacks machines, you can replace the corresponding accessory slots with free weights for the same muscle group.

Rest Time

Sheiko does not prescribe fixed seconds; the criterion is "rest until you can do the next set with perfect technique." Applied to this program: leave 3–5 minutes for the top sets and heavy singles above 80% in Preparatory Block II and the Competition Block; 2–4 minutes for the 70–80% working sets that make up the bulk; and 1–2 minutes for ramping warm-ups starting at 50–55% and for accessories. On a day like Wednesday of Week 5 in Preparatory Block II, with 52 sets including the 21-set bench pyramid, a single session approaching 2 hours is normal; to save time, shorten only the rest after lighter warm-up sets, and don't touch recovery for the heavy sets.

How to Choose Starting Weights

Set a 1RM separately for each tagged exercise in the app:

Squat / Bench Press / Deadlift: Enter each true 1RM. The Russian convention calls it the "training max"; enter a competition max you are confident of, or about 97% of your true max. Being a bit conservative is fine.
Deficit Deadlift / Block Pull / Snatch-Grip Deadlift: Enter your conventional deadlift 1RM.
Close-Grip Bench Press: Enter your bench press 1RM.
Pin Squat, Incline Bench Press, Overhead Press, Dumbbell Bench Press, and all machine / cable / dumbbell accessories: No percentage; choose the weight yourself for the prescribed reps, leaving 1–2 reps in reserve.

Common mistake: Setting the max inflated. The test signal for the Large Load tier is recovery: the 70–80% sets in Week 1 should be controlled and smooth; if rest between sets keeps stretching out, or next-day soreness keeps you from completing the second session, those are signs the max is set too high, so lower it by 5–10%.

Common Adjustments

Cut volume: If Preparatory Block II becomes unsustainable, drop the second (back-off) segment on the hardest days, keeping the heavy segment and removing the lighter volume segment.
Add pulling: This program has almost no rows / pull-ups. Adding 3–4 sets of bent-over rows or pull-ups to 2–3 sessions a week balances the very high pushing volume with little effect on recovery.
Running without a meet: Treat Wednesday of Week 16 as a test day and go for 100% as usual; the taper section of Weeks 17–20 afterward can serve as a deload before your next program, or be skipped.
Shorten the cycle: If you have the fitness base and just want a shorter sprint, start from Preparatory Block II (skipping the 4 weeks of Preparatory Block I); cutting blocks is not recommended the first time you run this tier.

FAQ

How does "Large Load" differ from Medium Load and Small Load?

All three tiers are block-periodized Sheiko Advanced templates, and the difference is overall scale. Large Load is the heaviest: 20 weeks, 2640 sets across the season, a peak of 165 sets in a single week, and as many as 748 bench sets. The Medium Load tier is also 20 weeks but drops to 2119 sets; the Small Load tier is compressed to 17 weeks, 1698 sets, and 65 sessions. If you haven't established yourself on the Medium Load tier, don't jump straight to Large Load.

How many sessions per week does this program have?

Weeks 1–18 have 4 sessions per week (Mon / Wed / Fri / Sat), not the 3 sessions it is often misreported to have. Week 19 drops to 3 sessions and Week 20 to only 2, wrapping up for meet day. Many training days schedule two separate squat or bench segments on the same day.

Why is the squat high-bar instead of low-bar?

The program uses the Barbell High-Bar Squat throughout. The high-bar position is more upright with more quad involvement, makes it easier for most lifters to keep technique consistent, and also keeps the strength transfer to the competition squat. If you compete with a low bar, you can treat the high-bar squat as a technique and quad supplement segment, or replace it as needed.

Why does the pyramid bench have so many sets?

The pyramid is Sheiko's signature. Take Wednesday of Week 3: the bench climbs from 50%→85% to a single, then backs off all the way down to 50%, 20 sets in all; the pyramid on Wednesday of Week 5 reaches 21 sets. No set goes to failure; it relies on accumulating a huge amount of technical pushing volume in one session, specifically building pushing endurance.

Which max are the percentages for Deficit Deadlift, Block Pull, and Close-Grip Bench Press based on?

Based on the corresponding main lift. All three deadlift variations (deficit, block, snatch-grip) are calculated from your conventional deadlift max; Close-Grip Bench Press is calculated from your bench press max. Pin Squat, Incline Bench Press, Overhead Press, and Dumbbell Bench Press have no percentage, so just choose the weight yourself for the prescribed reps.

When is the 100% test day, and what do I do afterward?

On Wednesday of Week 16 (Week 1 of the Competition Block). The squat, bench press, and deadlift each work up 90→95→100% to a single. This is the pre-meet intensity check; after that, Weeks 17–20 gradually taper with heavier singles. After the full season, update your maxes with the new result from the test day or the meet, then enter the next round.

Can I run it while cutting?

Not recommended. The peak comes in Preparatory Block II (165 sets in a single week in Week 5, as many as 52 in a single day), and recovery is nearly impossible in a calorie deficit; you would very likely stall or even regress partway through Preparatory Block II. Run it at maintenance or in a slight surplus.

With this much volume, do I still need to schedule extra deload weeks?

No. The volume itself already oscillates: Preparatory Block II is the heaviest, Preparatory Block III falls back, and at the end of the Competition Block (Weeks 19–20) both frequency and intensity drop sharply, which naturally serves as the pre-meet taper. What you do is follow the prescription and not add volume on your own when you feel good.

I do too little back and pulling work. Should I add some?

Worth adding. The whole season has only one cable pulldown each in Weeks 11 and 12, and almost no rows, while pushing volume is very high. Adding 3–4 sets of bent-over rows or pull-ups to 2–3 sessions per week balances upper-back development and takes up almost no recovery.

How long does one session take?

Days with a pyramid or two segments usually take 1.5–2 hours. The time goes mostly into the number of working sets: on a heavy day a single main lift can reach 15–25 sets or more, plus variations and accessories on top. To shorten it, first compress the rest between lighter warm-up sets.

Can I run only some of the blocks?

Yes, but with restraint. If you have the fitness base and just want a shorter sprint, start from Preparatory Block II and skip the 4 weeks of Preparatory Block I. Cutting blocks is not recommended the first time you run the Large Load tier; the volume-intensity link across the four consecutive blocks is the key to this program working.

Program by Boris Sheiko. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

Make every set count.

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