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ProgramsBoris Sheiko · Sheiko

Sheiko Advanced Medium Load Program (AML)

Sheiko's advanced "Medium Load" full season: the standard Class 1+ tier, starting the season with front squats and running paused variations throughout, with four blocks progressing in succession.

Weeks
20
Days / week
4
Exercises / day
2–7
  • Advanced
  • Powerlifting peak
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Week structure

Week 1Prep I - Week 1

Day 1

Monday

  • Barbell Front Squat1 × 4 · 30% e1RM1 × 4 · 40% e1RM3 × 4 · 50% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell High Bar Squat1 × 3 · 55% e1RM1 × 3 · 65% e1RM4 × 2 · 75% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice.
  • Sit-Up3 × 10Abs exercise of your choice.

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to below the knee, pause 2 seconds, then lower.1 × 3 · 60% e1RM4 × 3 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 70% e1RM1 × 5 · 70% e1RM1 × 7 · 70% e1RM1 × 4 · 70% e1RM1 × 6 · 70% e1RM1 × 8 · 70% e1RM
  • Barbell Conventional Deadlift1 × 3 · 55% e1RMPaused deadlift 5-7cm above the knee.1 × 3 · 65% e1RM4 × 2 · 75% e1RM
  • Cable Lat Pulldown4 × 6Lat accessory of your choice.
  • Barbell Good Morning5 × 5

Day 3

Friday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell High Bar Squat1 × 3 · 50% e1RMSquat with a pause in the half-squat position on the way down.1 × 3 · 60% e1RM4 × 3 · 70% e1RM
  • Barbell Bench Press1 × 3 · 60% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice.
  • Hyperextension4 × 8

Day 4

Saturday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM4 × 2 · 60% e1RM
  • Barbell Incline Bench Press5 × 3Percentages are based on the corresponding main lift max
  • Barbell Block Pull1 × 3 · 55% e1RMBlock pull (bar 5-7cm below the knee). Percentages are based on the corresponding main lift max1 × 3 · 65% e1RM2 × 3 · 75% e1RM3 × 2 · 85% e1RM
  • Triceps Dip5 × 4Weighted
  • Machine Leg Press5 × 5Load about 80-90% of your squat max
  • Machine Reverse Hyperextension4 × 8
Week 2Prep I - Week 2

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM1 × 3 · 75% e1RM5 × 2 · 80% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • EZ Bar Lying Triceps Press5 × 6Lying French press.
  • Dumbbell Fly4 × 8Chest accessory of your choice.
  • Hyperextension4 × 8

Day 2

Wednesday

  • Barbell Bench Press1 × 3 · 50% e1RMChain bench press: add 8-10kg of chain weight per side.1 × 3 · 60% e1RM5 × 3 · 70% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPaused deadlift 5-7cm below the knee.1 × 3 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 75% e1RM
  • Dumbbell Lateral Raise5 × 6Deltoid accessory of your choice.
  • Machine Leg Extension5 × 6Pause 1 second at the top of every rep.
  • Sit-Up4 × 8Abs exercise of your choice.

Day 3

Friday

  • Barbell Front Squat1 × 4 · 30% e1RM1 × 4 · 40% e1RM4 × 4 · 50% e1RM
  • Barbell Bench Press1 × 3 · 60% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 3 · 70% e1RM1 × 3 · 80% e1RM2 × 2 · 85% e1RM3 × 1 · 90% e1RM
  • Triceps Dip5 × 6Weighted
  • Cable Lat Pulldown4 × 8Lat accessory of your choice.
  • Barbell Good Morning5 × 5

Day 4

Saturday

  • Barbell Close-Grip Bench Press1 × 4 · 50% e1RMPercentages are based on the corresponding main lift max1 × 3 · 60% e1RM4 × 3 · 65% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMDeadlift with hanging chains (chain weight increases with height). Add another 8-10kg of chain per side1 × 3 · 60% e1RM2 × 2 · 70% e1RM3 × 1 · 75% e1RM
  • Dumbbell Bench Press5 × 6
  • Machine Leg Press5 × 4
  • Machine Reverse Hyperextension4 × 8
Week 3Prep I - Week 3

Day 1

Monday

  • Barbell Front Squat1 × 4 · 40% e1RM1 × 4 · 50% e1RM3 × 3 · 55% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM2 × 1 · 85% e1RM2 × 2 · 80% e1RM
  • Barbell High Bar Squat1 × 3 · 50% e1RMSquat with a pause in the half-squat position on the way down.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Barbell Good Morning4 × 5

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to below the knee and pause 2 seconds.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 70% e1RM1 × 7 · 70% e1RM1 × 4 · 70% e1RM1 × 8 · 70% e1RM1 × 2 · 70% e1RM1 × 6 · 70% e1RM
  • Barbell Block Pull1 × 4 · 60% e1RMBlock pull (bar 5-7cm below the knee). Percentages are based on the corresponding main lift max1 × 4 · 70% e1RM4 × 4 · 80% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Sit-Up3 × 10Abs exercise of your choice.

Day 3

Friday

  • Barbell Bench Press1 × 3 · 55% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 3 · 65% e1RM1 × 3 · 75% e1RM2 × 2 · 85% e1RM3 × 1 · 90% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RMChain bench press: add 8-10kg of chain weight per side.1 × 4 · 60% e1RM4 × 4 · 65% e1RM
  • Cable Lat Pulldown4 × 8Lat accessory of your choice.
  • Barbell Good Morning4 × 4Seated.

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPaused deadlift 5-7cm above the knee.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RMMedium grip (narrower than your competition grip).1 × 4 · 60% e1RM4 × 4 · 65% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMDeadlift with hanging chains (chain weight increases with height)1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
  • Machine Reverse Hyperextension4 × 8
Week 4Prep I - Week 4

Day 1

Monday

  • Barbell Front Squat1 × 3 · 40% e1RM1 × 3 · 45% e1RM2 × 3 · 50% e1RM3 × 3 · 55% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM2 × 3 · 80% e1RM
  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Triceps Dip5 × 6
  • Cable Lat Pulldown4 × 6Lat accessory of your choice.
  • Hyperextension4 × 8

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 2 · 70% e1RM
  • Barbell Bench Press1 × 3 · 60% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 3 · 70% e1RM1 × 3 · 80% e1RM1 × 3 · 85% e1RM2 × 2 · 90% e1RM2 × 1 · 95% e1RM
  • Barbell Block Pull1 × 3 · 60% e1RMBlock pull (bar 5-7cm below the knee). Percentages are based on the corresponding main lift max1 × 3 · 70% e1RM2 × 3 · 80% e1RM2 × 2 · 90% e1RM2 × 1 · 95% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice.
  • EZ Bar Skullcrusher5 × 6French press.

Day 3

Friday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RMChain bench press: add 8-10kg of chain weight per side.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Dumbbell Lateral Raise4 × 6Deltoid accessory of your choice.
  • Sit-Up3 × 10Abs exercise of your choice.

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPaused deadlift 5-7cm below the knee.1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 75% e1RM3 × 1 · 80% e1RM
  • Barbell Bench Press1 × 6 · 50% e1RM1 × 6 · 60% e1RM4 × 6 · 65% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMDeadlift with hanging chains (chain weight increases with height)1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Machine Leg Press5 × 5
  • Machine Reverse Hyperextension4 × 8
Week 5Prep II - Week 1

Day 1

Monday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 70% e1RM1 × 7 · 70% e1RM1 × 4 · 70% e1RM1 × 8 · 70% e1RM1 × 2 · 70% e1RM1 × 5 · 70% e1RM
  • Barbell Bench Press1 × 3 · 60% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice.
  • Sit-Up3 × 8Abs exercise of your choice.

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 2 · 70% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RMChain bench press.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Block Pull1 × 3 · 60% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 3 · 85% e1RM
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Triceps Dip5 × 5
  • Barbell Good Morning5 × 5

Day 3

Friday

  • Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Sit-Up3 × 10Abs exercise of your choice.

Day 4

Saturday

  • Barbell Block Pull1 × 3 · 60% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 70% e1RM2 × 3 · 80% e1RM4 × 3 · 85% e1RM
  • Barbell Incline Bench Press5 × 3High-angle incline (close to a shoulder press). Percentages are based on the corresponding main lift max.
  • Dumbbell Lateral Raise4 × 6Deltoid accessory of your choice.
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Hyperextension4 × 8
Week 6Prep II - Week 2

Day 1

Monday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RMChain bench press.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice.
  • Barbell Good Morning5 × 5

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to the knees only.1 × 3 · 60% e1RM4 × 2 · 70% e1RM
  • Barbell Bench Press1 × 5 · 55% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 4 · 65% e1RM2 × 4 · 75% e1RM2 × 3 · 85% e1RM3 × 2 · 90% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMDeadlift with hanging chains (chain weight increases with height)1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
  • Sit-Up4 × 10Abs exercise of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 80% e1RM
  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 80% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Hyperextension4 × 8

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMDouble-paused deadlift (below and above the knee, 5-7cm each)1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Incline Bench Press5 × 3High-angle incline (close to a shoulder press). Percentages are based on the corresponding main lift max.
  • Triceps Dip5 × 5
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
Week 7Prep II - Week 3

Day 1

Monday

  • Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 70% e1RM1 × 7 · 70% e1RM1 × 4 · 70% e1RM1 × 8 · 70% e1RM1 × 2 · 70% e1RM1 × 6 · 70% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Barbell Good Morning5 × 5

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 2 · 70% e1RM
  • Barbell Bench Press1 × 6 · 50% e1RM1 × 5 · 60% e1RM1 × 4 · 70% e1RM1 × 3 · 75% e1RM2 × 2 · 80% e1RM
  • Barbell Block Pull1 × 4 · 60% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 4 · 70% e1RM4 × 4 · 80% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
  • Sit-Up3 × 10Abs exercise of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RMChain bench press.1 × 4 · 60% e1RM5 × 4 · 70% e1RM
  • Barbell High Bar Squat1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Hyperextension4 × 8

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMFull + partial combination reps (as in the source table, e.g. 1+1/2 = 1 full rep followed by 1 partial rep counts as one rep).1 × 3 · 60% e1RM
  • Barbell Conventional Deadlift1 × 3 · 70% e1RMFull + partial combination reps (as in the source table, e.g. 1+1/2 = 1 full rep followed by 1 partial rep counts as one rep).
  • Barbell Conventional Deadlift4 × 3 · 75% e1RMFull + partial combination reps (as in the source table, e.g. 1+1/2 = 1 full rep followed by 1 partial rep counts as one rep).
  • Barbell Close-Grip Bench Press1 × 3 · 50% e1RMPercentages are based on the corresponding main lift max1 × 3 · 60% e1RM4 × 3 · 70% e1RM
  • Dumbbell Lateral Raise5 × 6Deltoid accessory of your choice.
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
  • Machine Reverse Hyperextension4 × 8
Week 8Prep II - Week 4

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 80% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Triceps Dip5 × 5
  • Barbell Good Morning5 × 5

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPaused deadlift 5-7cm above the knee.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 3 · 55% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 3 · 65% e1RM1 × 3 · 75% e1RM2 × 3 · 85% e1RM2 × 2 · 90% e1RM3 × 1 · 95% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Sit-Up4 × 8Abs exercise of your choice.

Day 3

Friday

  • Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 80% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Hyperextension4 × 8

Day 4

Saturday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 2 · 70% e1RM
  • Barbell Incline Bench Press5 × 3High-angle incline (close to a shoulder press). Percentages are based on the corresponding main lift max.
  • Barbell Block Pull1 × 3 · 60% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 70% e1RM1 × 3 · 80% e1RM3 × 2 · 85% e1RM
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Machine Leg Press5 × 5
Week 9Prep II - Week 5

Day 1

Monday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 70% e1RM1 × 5 · 70% e1RM1 × 7 · 70% e1RM1 × 4 · 70% e1RM1 × 6 · 70% e1RM1 × 8 · 70% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Barbell Good Morning5 × 5

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to knee height only1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Barbell Block Pull1 × 3 · 55% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 65% e1RM1 × 3 · 75% e1RM4 × 3 · 85% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
  • Hyperextension4 × 8

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell Bench Press1 × 6 · 50% e1RM1 × 5 · 60% e1RM1 × 4 · 70% e1RM1 × 3 · 75% e1RM2 × 2 · 80% e1RM2 × 1 · 85% e1RM1 × 2 · 80% e1RM1 × 3 · 75% e1RM1 × 4 · 70% e1RM1 × 5 · 65% e1RM1 × 6 · 60% e1RM1 × 7 · 55% e1RM1 × 8 · 50% e1RM
  • Barbell High Bar Squat1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Sit-Up3 × 10Abs exercise of your choice.

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMAbove-knee 5cm paused deadlift1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Dumbbell Bench Press5 × 6
  • Barbell Block Pull1 × 4 · 50% e1RMBlock pull (10-12cm below the knee) + chains. Percentages are based on the corresponding main lift max1 × 4 · 60% e1RM1 × 4 · 70% e1RM4 × 4 · 75% e1RM
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Hyperextension4 × 8
Week 10Prep II - Week 6

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Hyperextension4 × 8

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 4 · 50% e1RM1 × 4 · 60% e1RM2 × 3 · 65% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 70% e1RM1 × 6 · 70% e1RM1 × 4 · 70% e1RM1 × 7 · 70% e1RM1 × 2 · 70% e1RM1 × 8 · 70% e1RM1 × 5 · 70% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Dumbbell Lateral Raise5 × 6Deltoid accessory of your choice.
  • Cable Lat Pulldown4 × 8Lat accessory of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 75% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM4 × 5 · 70% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice.
  • Sit-Up4 × 8Abs exercise of your choice.

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMDeadlift with hanging chains (chain weight increases with height)1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Triceps Dip5 × 4
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Hyperextension4 × 8
Week 11Prep III - Week 1

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM3 × 2 · 85% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Barbell Good Morning5 × 5

Day 2

Wednesday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM2 × 1 · 85% e1RM2 × 2 · 80% e1RM
  • Barbell Block Pull1 × 3 · 65% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 75% e1RM2 × 3 · 85% e1RM3 × 2 · 90% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Sit-Up4 × 8Abs exercise of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Triceps Dip5 × 5
  • Barbell Good Morning5 × 5

Day 4

Saturday

  • Barbell Incline Bench Press5 × 3High-angle incline (close to a shoulder press). Percentages are based on the corresponding main lift max.
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMAbove-knee 5cm paused deadlift1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Cable Lat Pulldown4 × 6Lat accessory of your choice.
  • Hyperextension4 × 8
Week 12Prep III - Week 2

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 75% e1RM
  • Dumbbell Fly3 × 5Chest accessory of your choice.
  • Hyperextension4 × 8

Day 2

Wednesday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM
  • Barbell Conventional Deadlift1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM
  • Dumbbell Lateral Raise4 × 6Deltoid accessory of your choice.
  • Cable Lat Pulldown4 × 6Lat accessory of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 75% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM4 × 5 · 70% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice.
  • Sit-Up4 × 8Abs exercise of your choice.

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM4 × 5 · 70% e1RM
  • Barbell Block Pull1 × 4 · 60% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 4 · 70% e1RM4 × 4 · 80% e1RM
  • Triceps Dip5 × 4
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Hyperextension4 × 8
Week 13Prep III - Week 3

Day 1

Monday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 80% e1RM
  • Barbell Bench Press1 × 4 · 60% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 4 · 70% e1RM4 × 4 · 80% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Barbell Good Morning5 × 5

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 4 · 50% e1RMPull to the knees and pause.1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 3 · 80% e1RM2 × 2 · 85% e1RM1 × 3 · 80% e1RM1 × 5 · 70% e1RM1 × 7 · 60% e1RM1 × 9 · 50% e1RM
  • Barbell Conventional Deadlift1 × 4 · 50% e1RMFull + partial combination reps (as in the source table, e.g. 1+1/2 = 1 full rep followed by 1 partial rep counts as one rep). Alternating style.1 × 4 · 60% e1RM1 × 4 · 70% e1RM
  • Barbell Conventional Deadlift4 × 3 · 75% e1RMFull + partial combination reps (as in the source table, e.g. 1+1/2 = 1 full rep followed by 1 partial rep counts as one rep). Alternating style.
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Sit-Up4 × 10Abs exercise of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 65% e1RM1 × 7 · 65% e1RM1 × 4 · 65% e1RM1 × 8 · 65% e1RM1 × 2 · 65% e1RM1 × 6 · 65% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Triceps Dip5 × 4
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Hyperextension4 × 8

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPaused deadlift 5-7cm above the knee.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RMChain bench press.1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Barbell Good Morning5 × 5
  • Machine Leg Press5 × 6
Week 14Prep III - Week 4

Day 1

Monday

  • Barbell Bench Press1 × 3 · 55% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 3 · 65% e1RM1 × 3 · 75% e1RM2 × 3 · 85% e1RM3 × 2 · 90% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 3 · 80% e1RM2 × 2 · 85% e1RM2 × 3 · 80% e1RM
  • Barbell Decline Bench Press1 × 4 · 50% e1RMPercentages are based on the corresponding main lift max1 × 4 · 60% e1RM5 × 4 · 70% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Sit-Up3 × 10Abs exercise of your choice.

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPaused deadlift 5-7cm below the knee.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM2 × 3 · 80% e1RM
  • Barbell Block Pull1 × 3 · 65% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 75% e1RM2 × 3 · 85% e1RM3 × 2 · 95% e1RM
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Barbell Good Morning5 × 5

Day 3

Friday

  • Barbell Bench Press1 × 3 · 50% e1RMChain bench press.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 70% e1RM1 × 5 · 70% e1RM1 × 7 · 70% e1RM1 × 4 · 70% e1RM1 × 6 · 70% e1RM1 × 8 · 70% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RMBoard press. Percentages are based on the corresponding main lift max.1 × 4 · 60% e1RM1 × 4 · 70% e1RM4 × 4 · 75% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Triceps Dip5 × 5

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 4 · 50% e1RMFull + partial combination reps (as in the source table, e.g. 1+1/2 = 1 full rep followed by 1 partial rep counts as one rep). Alternating style.1 × 4 · 60% e1RM
  • Barbell Conventional Deadlift1 × 3 · 70% e1RMFull + partial combination reps (as in the source table, e.g. 1+1/2 = 1 full rep followed by 1 partial rep counts as one rep).
  • Barbell Conventional Deadlift4 × 2 · 80% e1RMFull + partial combination reps (as in the source table, e.g. 1+1/2 = 1 full rep followed by 1 partial rep counts as one rep).
  • Barbell Incline Bench Press5 × 3High-angle incline (close to a shoulder press). Percentages are based on the corresponding main lift max.
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.
  • Hyperextension4 × 8
Week 15Prep III - Week 5

Day 1

Monday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Barbell Good Morning5 × 5

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 65% e1RM4 × 2 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Block Pull1 × 3 · 70% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 80% e1RM2 × 2 · 90% e1RM3 × 1 · 95% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
  • Barbell Good Morning4 × 5

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 6 · 50% e1RM1 × 6 · 60% e1RM5 × 6 · 70% e1RM
  • Barbell High Bar Squat1 × 3 · 55% e1RM1 × 3 · 65% e1RM4 × 3 · 75% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice.
  • Cable Lat Pulldown5 × 6Lat accessory of your choice.

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to the knees and pause.1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell Close-Grip Bench Press1 × 4 · 50% e1RMPercentages are based on the corresponding main lift max1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Barbell Block Pull1 × 3 · 55% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 65% e1RM1 × 3 · 75% e1RM4 × 3 · 85% e1RM
  • Triceps Dip5 × 5
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice
Week 16Competition phase - Week 1

Day 1

Monday

  • Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM3 × 2 · 85% e1RM
  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice.
  • Hyperextension4 × 8

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 2 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Barbell Block Pull1 × 3 · 60% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 90% e1RM
  • Cable Lat Pulldown4 × 6Lat accessory of your choice.
  • Sit-Up4 × 8Abs exercise of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 85% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 2 · 85% e1RM2 × 2 · 80% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Cable Triceps Pushdown4 × 6Triceps slot, your choice
  • Barbell Good Morning4 × 5

Day 4

Saturday

  • Barbell Incline Bench Press5 × 3High-angle incline (close to a shoulder press). Percentages are based on the corresponding main lift max.
  • Barbell Block Pull1 × 3 · 55% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 65% e1RM1 × 3 · 75% e1RM3 × 2 · 85% e1RM
  • Dumbbell Lateral Raise4 × 6Deltoid accessory of your choice.
  • Cable Lat Pulldown4 × 6Lat accessory of your choice.
  • Machine Reverse Hyperextension4 × 8
Week 17Competition phase - Week 2

Day 1

Monday

  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 75% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 75% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Hyperextension3 × 8

Day 2

Wednesday

  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 2 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM
  • Cable Triceps Pushdown4 × 6Triceps slot, your choice
  • Sit-Up3 × 8Abs exercise of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Barbell Good Morning4 × 4

Day 4

Saturday

  • Dumbbell Bench Press5 × 5
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 75% e1RM
  • Cable Lat Pulldown4 × 6Lat accessory of your choice.
  • Triceps Dip4 × 4
Week 18Competition phase - Week 3

Day 1

Monday

  • Barbell High Bar Squat1 × 3 · 55% e1RM1 × 3 · 65% e1RM2 × 2 · 75% e1RM4 × 1 · 85% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Hyperextension4 × 8

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 75% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 85% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Cable Lat Pulldown4 × 6Lat accessory of your choice.
  • Sit-Up3 × 8Abs exercise of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Dumbbell Lateral Raise4 × 6Deltoid accessory of your choice.
  • Cable Triceps Pushdown4 × 6Triceps slot, your choice
  • Barbell Good Morning4 × 4

Day 4

Saturday

  • Barbell Incline Bench Press5 × 3High-angle incline (close to a shoulder press). Percentages are based on the corresponding main lift max.
  • Barbell Block Pull1 × 3 · 55% e1RMBlock pull (bar 5cm below the knee). Percentages are based on the corresponding main lift max.1 × 3 · 65% e1RM1 × 3 · 75% e1RM3 × 2 · 85% e1RM
  • Cable Lat Pulldown4 × 6Lat accessory of your choice.
  • Machine Reverse Hyperextension4 × 8
Week 19Competition phase - Week 4

Day 1

Monday

  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 85% e1RM
  • Dumbbell Fly4 × 6Chest accessory of your choice.
  • Barbell Good Morning4 × 4

Day 2

Wednesday

  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM
  • Barbell Conventional Deadlift1 × 2 · 50% e1RM1 × 2 · 60% e1RM3 × 2 · 70% e1RM
  • Cable Lat Pulldown3 × 6Lat accessory of your choice.
  • Sit-Up3 × 8Abs exercise of your choice.

Day 3

Friday

  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 2 · 70% e1RM3 × 1 · 75% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 75% e1RM
  • Hyperextension3 × 6
Week 20Competition phase - Week 5

Day 1

Monday

  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 2 · 70% e1RM3 × 1 · 75% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM3 × 2 · 70% e1RM
  • Sit-Up3 × 8Abs exercise of your choice.

Day 2

Wednesday

  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 2 · 60% e1RM3 × 1 · 70% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM3 × 2 · 70% e1RM

Program guide

Sheiko Advanced "Medium Load" (Advanced Medium Load, AML) is the standard middle tier of Boris Sheiko's three advanced tiers (small load / medium load / large load): a full powerlifting season spanning 20 weeks, 77 sessions, and 2119 sets in total. It hones squat, bench, and deadlift with submaximal loads and very high volume, and its four consecutively progressing blocks (Preparatory I / II / III + Competition) keep weekly set counts above a hundred for a long stretch, until the competition block cuts them week by week as you head into testing. It suits advanced powerlifters of Class 1 and above with stable recovery who can handle long, high-set-count sessions.

Origin and philosophy

Boris Sheiko is the former head coach of the Russian national powerlifting team, and athletes under him have collected more than forty world championship titles. His method's core runs against intuition: build maximal strength with a huge number of submaximal repetitions rather than by grinding heavy loads. You practice the competition lifts repeatedly with perfect technique, and strength comes from accumulated training volume rather than peak intensity.

This plan is the "medium load" realization of that philosophy. Among the three advanced tiers it sits between small load and large load, and it is one of the most discussed modern Sheiko templates in the community. It holds the bulk of intensity at 50-85% of 1RM and touches 90-100% only at a few points: of the 2119 sets, true 100% singles appear only in Week 12 and Week 17.

Who it's for

  • Experience level: Advanced lifters of Class 1 and above with many years of consistent barbell training.
  • Prerequisites: You know your competition 1RMs for squat, bench, and deadlift; your conditioning is enough to complete 4 sessions a week, with over a hundred sets per week and sessions of 1.5-2 hours.
  • Main goal: Peak for a powerlifting meet, or set new big-three 1RMs in a simulated test.
  • Best state: Maintenance calories or a slight surplus, with sleep and recovery normal. Volume is very high, so it is not suitable to run during a fat-loss phase.

Pros and cons

Pros

  • Bench frequency and total volume are extremely high: 3-4 times a week, 64 sessions and 568 sets over the whole program, the most-practiced of the big three, with especially large benefits for those with a weak bench.
  • The bulk of intensity falls at 50-85%, so the vast majority of sets can be completed comfortably with clean technique, with little grinding and low injury risk.
  • The four-block periodization (Preparatory I -> II -> III -> Competition) has a clear purpose for each block and has been tested through a great deal of practice in the Sheiko system.
  • The library has scheduled lat pulldowns into the accessories almost every week, making up for the old-style Sheiko shortcoming of "pressing only, no pulling," so the back gets regular training.

Cons

  • Many exercises and many sets per session: the preparatory blocks run about 105-126 sets a week, a single main lift on a heavy day often accumulates a dozen-plus sets, and each session easily takes 1.5-2 hours.
  • Nearly every one of the 77 sessions has a different prescription, with no fixed routine to memorize, so you must follow the plan closely every time.
  • Main-lift deadlift (conventional) frequency is low, with most weeks only 1-2 sessions; lower-body pulling comes mainly from two variations, deficit deadlifts and block pulls.
  • The accessory "slots" are generic defaults and may not target your weaknesses precisely.

Program structure

  • Split: 4 sessions a week (Weeks 1-18), dropping to 3 in Week 19 and only 2 in Week 20 to finish; every session covers at least two competition lifts plus accessories.
  • Weekly frequency: Bench 3-4 times a week, squat fixed at twice a week, conventional deadlift 1-2 times, with pulling variations such as deficit / block pulls interspersed by block.
  • Periodization: Four consecutively progressing blocks.
Training block Weeks Characteristics
Preparatory I Weeks 1-4 Opens the season with front squats to build a base; squat bulk at 50-80%, about 113-126 sets per week
Preparatory II Weeks 5-10 Volume peak zone, reaching about 125 sets per week in Weeks 8 and 9; bench and block pull intensity climbs
Preparatory III Weeks 11-15 Intensity probes upward, with block pulls reaching 95%; Week 12 sets a heavy-single checkpoint within the block
Competition Weeks 16-20 Weekly deload; Week 17 tests 100% singles on each of the big three, and Week 20 finishes with only 25 sets

Exercise selection and rationale

The core of the plan is the three competition lifts plus a few targeted variations:

Front squats appear only in Preparatory I (4 sessions and 23 sets across Weeks 1-4, at 30-55%) as a light, quad-biased season opener that wakes up the squat pattern without putting much stress on the body; from Week 5 the baton passes to the high-bar squat, which becomes the main squat for the rest of the program (38 sessions, 318 sets).

Deficit deadlifts (8 sessions, 44 sets) are capped at 70% throughout and focus on starting strength off the floor, so they stay in a low-to-moderate-intensity technical range; block pulls (17 sessions, 115 sets, with the start position just below the knee) train lockout, with intensity peaking at 95%. Both variations take their percentages from your conventional deadlift max.

Bench variety is the character of this plan: besides the competition bench, it interleaves incline bench press, close-grip bench press, decline bench press, and dumbbell bench press, hitting chest, shoulders, and triceps from different angles. The accessory slots include lat pulldowns, good mornings, back extensions / reverse hyperextensions, leg press, leg extensions, dips, EZ-bar skullcrushers and lying triceps extensions, cable triceps pushdowns, dumbbell flyes, dumbbell lateral raises, and sit-ups, mostly at moderate intensity and not to failure.

Sets and reps scheme

Working-set percentages follow the Prilepin table: heavy sets are 1-3 reps per set and moderate intensity is 3-5 reps per set. Every session opens with ascending warm-up sets at 50 / 60 / 70%; these sets are part of the prescription and must not be skipped.

Three signature designs run through the whole program:

  • Double blocks within one session: on many days the same main lift is split into two separate training blocks (for example, a heavy block climbing to 80-85% plus a 65-75% volume block), spreading the volume over two blocks with reserve left in each. This is the underlying logic that lets the preparatory blocks stack weekly set counts above a hundred.
  • Fixed-percentage variable-rep waves: for example, Week 1 day 2 bench uses wave sets at 70% of 3 / 5 / 7 / 4 / 6 / 8 reps; squat has the same kind of 70% variable-rep block in Weeks 5, 7, and 9.
  • Pyramid bench: Week 9 day 3 is a full ascending-descending pyramid, climbing from 50% x 6 up to 85% x 1 and then stepping back down to 50% x 8, 15 sets in one block. A few heavy bench days instead use a structure of climbing to a top set and then dropping back for back-off sets (for example, climbing to an 85% single and then backing off to multiple sets at 80%).

No set is taken to failure, and 1-2 reps are left in reserve on every set; if a set has to be ground out, the weight is too heavy or rest was too short.

Progressive overload

You do not need to add weight between sessions yourself. Every weight for all 20 weeks is pre-written from your current 1RM, and progression is embedded in the block structure: Preparatory I / II put large volume at 50-85%, Preparatory III has heavy days probe 85-95% more often, and the competition block peaks with 100% singles and then deloads.

The plan has two test checkpoints: Week 12 (Week 2 of Preparatory III), where the high-bar squat climbs to 95% plus one extra top single, and bench and conventional deadlift each test a 100% single, giving progress feedback within the block; and Week 17 (Week 2 of the competition block), where each of the big three tests a 100% single, equivalent to a mock meet / opener. After that, Weeks 18-20 cut volume week by week (Week 20 tops out at only 70-75%) as the final deload before meet day or a formal test. After finishing the full season, use your new 1RMs as the starting point for the next round.

Duration and what comes next

Run the full 20 weeks. The four blocks are interlocked, and stopping early defeats the purpose of the periodization. After finishing, do a test or a meet, then run this plan again with your updated maxes, or move on to another plan. For off-season hypertrophy, choose a lower-stress program with plenty of volume; if you are short on time and have already run a full cycle, you can skip Preparatory I and start from Week 5 (Preparatory II) for a 16-week version.

Equipment needed

A barbell, squat rack, bench, and plates are everything the main lifts need. Block pulls need blocks or safety pins to set the bar at below-knee height; deficit deadlifts need a platform. Accessories use dumbbells, cable machines, leg press / leg extension machines, and a dip station (dips). If a home gym lacks equipment, use close-grip bench press in place of decline bench press, and lunges or split squats in place of leg press.

Rest times

This plan does not hard-code rest between sets; Sheiko's rule is "rest until you can perform the next set with perfect technique." No set is pushed toward failure, so go by feel rather than a stopwatch. Based on the plan's own load distribution, the tiers are roughly:

  • Top singles and top sets (85-100%): 3-5 minutes. This tier is sparse, falling only on the 100% test singles in Weeks 12 and 17 and on the top sets that climb to 85%+ on heavy days, so give plenty of rest.
  • Bulk of volume (50-85%): 2-4 minutes. The vast majority of working sets are in this range, and this is also the pace of the 65-75% volume block in a "double block."
  • 50 / 60 / 70% three-step ascending warm-up: 1-2 minutes, the fixed opening warm-up of every session.
  • Accessory slots (lat pulldowns, flyes, extensions, etc.): 1-2 minutes.

The longest sessions of the program, the Wednesdays of Weeks 8 and 13 at 38 sets each, normally take a full 1.5-2 hours; to save time, shorten the rest between these warm-up tiers first, and don't touch the heavy sets.

How to choose starting weights

In the app, enter your current competition 1RM (or best gym 1RM) for each of the big three. For the Russian-style "training max," entering a competition max you are confident in is recommended; it's fine to estimate conservatively.

  • Deficit deadlifts, block pulls: Set them from your conventional deadlift max.
  • Front squat: Set it from your front squat max (usually 80-85% of your back squat).
  • Accessory slots (chest / lats / triceps, etc.) are exercises of your choice. Common defaults are entered in the library and can be freely replaced; for intensity follow the set notes, moderate is enough and not to failure.

Common mistake: Entering inflated maxes. In Week 1 front squats are only 30-50% and squats 50-75%, which should feel easy and smooth; if the season opener already feels hard, your maxes are too high, so lower them all by 5-10%.

Common adjustments

  • Reduce volume: If the 125-set weeks of Preparatory II are too hard, on the heaviest days drop the lighter second bench / squat block and keep the heavy block.
  • Swap accessories: The accessory slots are generic defaults and can be freely replaced according to your weaknesses (for example, swap flyes for incline dumbbell bench press).
  • No competition goal: Treat Week 17 as a test day and Weeks 18-20 as deload weeks, which you can skip or compress entirely.
  • 16-week variant: Those who have already run a full cycle and have plenty of conditioning can skip Preparatory I and start from Preparatory II.

FAQ

How does this "Medium Load (AML)" differ from the Sheiko numbered programs (#29-32)?

The numbered programs (#29-32) are a 16-week sequence stitched from four 4-week phases; this plan is the standard "medium load" tier of Sheiko's three advanced tiers, 20 weeks in four consecutive blocks. Their philosophy is the same (high-frequency submaximal), and this plan holds the bulk of intensity at 50-85% and touches 100% singles only in Weeks 12 and 17.

How many days a week? How long is each session?

Weeks 1-18 are 4 sessions a week, dropping to 3 in Week 19 and only 2 in Week 20 to finish. A single session of 1.5-2 hours is normal: the preparatory blocks run about 105-126 sets a week, and the high main-lift set count is the design itself, not a scheduling error.

Why so much bench?

Bench is trained 3-4 times a week, with 64 sessions and 568 sets over the whole program, the highest frequency and volume of the big three. Sheiko holds that strength comes from a large number of technically perfect repetitions, and bench recovers quickly and best tolerates high frequency, so this plan's effect on bench is usually the most pronounced.

Why do front squats appear only in the first few weeks?

Front squats are scheduled only in Preparatory I (Weeks 1-4, 4 sessions at a light 30-55%), used as a quad-biased season-opening base lift that wakes up the squat pattern without overwhelming the body. From Week 5 the high-bar squat takes over as the main squat for the rest of the program.

What are the deficit deadlift and block pull weights based on?

Both take their percentages from your conventional deadlift max. Deficit deadlifts are capped at 70% throughout and train starting strength off the floor; block pulls (start position just below the knee) train lockout, peaking at 95%. In the app, just set the 1RM for both exercises to your conventional deadlift max.

Are there test days? Where are the 100% singles?

There are two. Week 12 is the heavy-single checkpoint within the block: squat climbs to a 95%+ top single, and bench and conventional deadlift each test 100%; in Week 17 each of the big three tests a 100% single, equivalent to a mock meet. After that, Weeks 18-20 deload week by week.

Can I run this plan during a fat-loss phase?

Not recommended. The volume of a hundred-plus sets a week in the preparatory blocks is hard to recover from in a caloric deficit, and you would very likely stall or regress in the volume peak zone (about 125 sets in Weeks 8 and 9). Run it at maintenance or a slight surplus.

Do I need extra back training?

Usually not. Unlike old-style Sheiko's "pressing only, no pulling," this plan has scheduled lat pulldowns into the accessories almost every week, so the back gets regular stimulus. If you still want more, add 2-3 sets of rows on non-deadlift days, which won't noticeably affect recovery.

20 weeks is too long. Can I shorten it?

Yes, but only for those who have already run a full cycle and have plenty of conditioning: skip Preparatory I and start from Week 5 (Preparatory II) for a 16-week version. If this is your first time with the plan, skipping Preparatory I is not recommended, since it builds the conditioning reserve needed for the high volume that follows.

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.

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