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ProgramsBoris Sheiko · Sheiko

Sheiko Advanced Small Load Program

Sheiko's advanced "Small Load" full season: 17 weeks of three preparatory blocks + a competition block, the entry-level advanced option with the lowest recovery demands.

Weeks
17
Days / week
4
Exercises / day
2–6
  • Advanced
  • Powerlifting peak
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Week structure

Week 1Prep 1 - Week 1

Day 1

Monday

  • 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 × 3 · 75% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Cable Lat Pulldown5 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Barbell Good Morning3 × 10Seated (sit on a bench placed over the bar). Intensity guide about 60%.

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMBelow-knee paused deadlift1 × 3 · 60% e1RM1 × 2 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Machine Leg Extension5 × 6Superset with leg press. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%

Day 3

Friday

  • Barbell High Bar Squat1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 75% e1RM
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~60%

Day 4

Saturday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 2 · 65% e1RM
  • Barbell Incline Bench Press3 × 5 · 80% e1RMPercentages 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% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%
Week 2Prep 1 - 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 × 3 · 75% e1RM
  • Barbell Bench Press1 × 3 · 55% e1RM1 × 3 · 65% e1RM4 × 3 · 75% e1RM
  • Dumbbell Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%

Day 2

Wednesday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Triceps Dip5 × 5Intensity guide about 75%.
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Sit-Up4 × 8Ab exercise, your choice. Intensity guide ~65%

Day 3

Friday

  • Barbell High Bar Squat1 × 4 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 85% e1RM2 × 2 · 80% e1RM
  • Cable Triceps Pushdown5 × 5Triceps slot, your choice. Intensity guide ~75%
  • Dumbbell Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~60%

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMAbove-knee paused deadlift1 × 3 · 60% e1RM1 × 3 · 65% e1RM4 × 2 · 75% e1RM
  • Barbell Close-Grip Bench Press1 × 3 · 50% e1RMPercentages are based on the corresponding main lift max1 × 3 · 60% e1RM4 × 3 · 70% e1RM
  • Barbell Block Pull1 × 3 · 55% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 65% e1RM1 × 3 · 75% e1RM3 × 2 · 85% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%
Week 3Prep 1 - Week 3

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Triceps Dip5 × 5Intensity guide about 75%.
  • Barbell Good Morning5 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 65% e1RM4 × 2 · 70% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Block Pull1 × 4 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 4 · 70% e1RM4 × 4 · 80% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Sit-Up4 × 10Ab exercise, your choice. Intensity guide ~60%

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 × 5 · 60% e1RM5 × 5 · 70% e1RM
  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMAbove-knee paused deadlift1 × 3 · 60% e1RM1 × 3 · 65% e1RM4 × 2 · 75% e1RM
  • Barbell Incline Bench Press5 × 3 · 85% e1RMPercentages are based on the corresponding main lift max
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Barbell Good Morning5 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.
Week 4Prep 1 - Week 4

Day 1

Monday

  • 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% e1RM5 × 3 · 80% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Barbell Good Morning5 × 5Standing. Intensity guide about 75%.

Day 2

Wednesday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM1 × 3 · 80% e1RM1 × 2 · 85% e1RM2 × 1 · 90% e1RM1 × 4 · 75% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 75% e1RM3 × 1 · 80% e1RM
  • Cable Lat Pulldown5 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Barbell Good Morning4 × 5Standing. Intensity guide about 75%.

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 · 65% e1RMBoard press (boards on the chest to shorten the range). Percentages are based on the corresponding main lift max.1 × 3 · 75% e1RM2 × 2 · 85% e1RM3 × 1 · 90% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Machine Back Extension4 × 8Intensity guide ~65%

Day 4

Saturday

  • Barbell Bench Press1 × 4 · 50% e1RM1 × 4 · 60% e1RM5 × 4 · 70% e1RM
  • Barbell Block Pull1 × 3 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Machine Leg Press5 × 5Intensity guide about 75%.
Week 5Prep 2 - Week 1

Day 1

Monday

  • 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 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Sit-Up4 × 8Ab exercise, your choice. Intensity guide ~65%

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 80% e1RM
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Triceps Dip5 × 5Intensity guide about 75%.
  • Barbell Good Morning5 × 5Standing. Intensity guide about 75%.

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% e1RM4 × 2 · 80% e1RM
  • Dumbbell Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~60%

Day 4

Saturday

  • Barbell Block Pull1 × 3 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 3 · 85% e1RM
  • Barbell Incline Bench Press5 × 3 · 85% e1RMPercentages are based on the corresponding main lift max
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%
Week 6Prep 2 - Week 2

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 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Barbell Good Morning5 × 5Standing. Intensity guide about 75%.

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 2 · 70% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RM1 × 4 · 60% e1RM1 × 4 · 70% e1RM4 × 4 · 75% e1RM
  • Barbell Block Pull1 × 3 · 70% e1RMBlock pull. Percentages are based on the corresponding main lift max2 × 3 · 80% e1RM2 × 2 · 90% e1RM3 × 1 · 95% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Sit-Up4 × 10Ab exercise, your choice. Intensity guide ~60%

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% e1RM4 × 2 · 80% e1RM
  • Dumbbell Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Barbell Good Morning5 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMBelow-knee paused deadlift1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Incline Bench Press5 × 3 · 85% e1RMPercentages are based on the corresponding main lift max
  • Triceps Dip5 × 5Intensity guide about 75%.
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
Week 7Prep 2 - Week 3

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Barbell Curl5 × 6Intensity guide ~70%
  • Sit-Up5 × 5Ab exercise, your choice. Intensity guide ~75%

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 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 · 85% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%

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% e1RM5 × 3 · 75% e1RM
  • Dumbbell Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Triceps Dip5 × 4Intensity guide about 80%.
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~60%

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMBelow-knee paused deadlift1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell Incline Bench Press5 × 3 · 85% e1RMPercentages are based on the corresponding main lift max
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%
Week 8Prep 2 - Week 4

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 · 100% e1RM1 × 1 · 105% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 75% e1RM
  • Dumbbell Fly5 × 10Chest slot, your choice. Intensity guide ~60%
  • Machine Back Extension4 × 8Intensity guide ~65%

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% e1RM1 × 1 · 105% e1RM
  • Barbell Conventional Deadlift1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM1 × 1 · 105% e1RM
  • Triceps Dip5 × 4Intensity guide about 80%.
  • Cable Lat Pulldown4 × 8Lat accessory of your choice. Intensity guide about 65%.

Day 3

Friday

  • 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 · 75% e1RM
  • Barbell High Bar Squat1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Sit-Up4 × 8Ab exercise, your choice. Intensity guide ~65%

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 × 3 · 65% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Triceps Dip5 × 4Intensity guide about 80%.
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%
Week 9Prep 3 - 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 slot, your choice. Intensity guide ~70%
  • Barbell Good Morning5 × 5Standing. Intensity guide about 75%.

Day 2

Wednesday

  • Barbell Bench Press1 × 6 · 50% e1RM1 × 5 · 60% e1RM1 × 4 · 70% e1RM1 × 3 · 75% e1RM2 × 2 · 80% e1RM2 × 1 · 85% e1RM1 × 3 · 75% e1RM1 × 5 · 65% e1RM1 × 7 · 55% e1RM
  • Barbell Block Pull1 × 3 · 65% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 75% e1RM2 × 3 · 85% e1RM3 × 2 · 90% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Sit-Up4 × 8Ab exercise, your choice. Intensity guide ~65%

Day 3

Friday

  • 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% e1RM5 × 2 · 75% e1RM
  • Dumbbell Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Triceps Dip5 × 5Intensity guide about 75%.
  • Barbell Good Morning5 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.

Day 4

Saturday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 2 · 70% e1RM
  • Barbell Incline Bench Press5 × 3 · 85% e1RMPercentages are based on the corresponding main lift max
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMAbove-knee paused deadlift1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%
Week 10Prep 3 - Week 2

Day 1

Monday

  • 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% e1RM5 × 3 · 80% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Barbell Curl5 × 8Intensity guide ~65%
  • Barbell Good Morning5 × 5Standing. Intensity guide about 75%.

Day 2

Wednesday

  • 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% e1RM1 × 4 · 60% e1RM1 × 4 · 70% e1RM4 × 4 · 80% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Sit-Up4 × 10Ab exercise, your choice. Intensity guide ~60%

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 × 4Intensity guide about 80%.
  • Dumbbell Fly4 × 6Chest slot, your choice. Intensity guide ~70%
  • Machine Back Extension5 × 5Intensity guide about 75%.

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMAbove-knee paused deadlift1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Close-Grip Bench Press1 × 3 · 50% e1RMPercentages are based on the corresponding main lift max1 × 3 · 60% e1RM4 × 3 · 70% e1RM
  • Barbell Good Morning5 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.
  • Machine Leg Press5 × 6Intensity guide ~70%
Week 11Prep 3 - Week 3

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 3 · 80% e1RM2 × 2 · 85% e1RM2 × 3 · 80% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 80% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~60%

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 55% e1RM1 × 3 · 65% e1RM1 × 3 · 75% e1RM4 × 2 · 85% 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. Percentages are based on the corresponding main lift max1 × 3 · 75% e1RM2 × 2 · 85% e1RM3 × 1 · 95% e1RM
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Barbell Good Morning5 × 5Standing. Intensity guide about 75%.

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 70% e1RM1 × 5 · 70% e1RM1 × 7 · 70% e1RM1 × 6 · 70% e1RM1 × 4 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 3 · 75% e1RM
  • Dumbbell Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Triceps Dip5 × 5Intensity guide about 75%.

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Overhead Press5 × 5Standing overhead press. Intensity guide ~75%
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%
Week 12Prep 3 - Week 4

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 slot, your choice. Intensity guide ~70%
  • Barbell Good Morning5 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM2 × 3 · 65% e1RM3 × 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. Percentages are based on the corresponding main lift max1 × 3 · 80% e1RM2 × 2 · 90% e1RM3 × 1 · 95% e1RM
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Barbell Good Morning4 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Barbell Bench Press1 × 6 · 50% e1RM1 × 6 · 60% e1RM5 × 6 · 70% e1RM
  • Dumbbell Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Sit-Up4 × 10Ab exercise, your choice. Intensity guide ~60%

Day 4

Saturday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMBelow-knee paused deadlift1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Barbell Incline Bench Press5 × 3 · 85% e1RMPercentages are based on the corresponding main lift max
  • Barbell Block Pull1 × 3 · 65% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 75% e1RM4 × 3 · 85% e1RM
  • Triceps Dip5 × 5Intensity guide about 75%.
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
Week 13Competition 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. Intensity guide about 65%.
  • Machine Back Extension4 × 8Intensity guide ~65%

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 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. Percentages are based on the corresponding main lift max1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 90% e1RM
  • Cable Lat Pulldown4 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Triceps Dip5 × 4Intensity guide about 80%.

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 Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Cable Triceps Pushdown4 × 6Triceps slot, your choice. Intensity guide ~70%

Day 4

Saturday

  • Barbell Incline Bench Press5 × 3 · 85% e1RMPercentages 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% e1RM
  • Cable Lat Pulldown4 × 6Lat slot, your choice. Intensity guide ~70%
  • Barbell Good Morning4 × 4Standing. Intensity guide ~80%
Week 14Competition 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 slot, your choice. Intensity guide ~70%
  • Machine Back Extension3 × 8Intensity guide ~65%

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 × 3 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM
  • Cable Triceps Pushdown4 × 6Triceps slot, your choice. Intensity guide ~70%
  • Sit-Up3 × 8Ab exercise, your choice. Intensity guide ~65%

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% e1RM3 × 2 · 75% e1RM
  • Dumbbell Fly4 × 6Chest slot, your choice. Intensity guide ~70%
  • Barbell Good Morning4 × 4Standing. Intensity guide ~80%

Day 4

Saturday

  • Barbell Overhead Press5 × 5Standing overhead press. Intensity guide ~75%
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 75% e1RM
  • Cable Lat Pulldown4 × 6Lat slot, your choice. Intensity guide ~70%
  • Triceps Dip4 × 4Intensity guide about 80%.
Week 15Competition 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 slot, your choice. Intensity guide ~70%
  • Machine Back Extension4 × 8Intensity guide ~65%

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 slot, your choice. Intensity guide ~70%
  • Sit-Up3 × 8Ab exercise, your choice. Intensity guide ~65%

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
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Barbell Good Morning4 × 4Seated (sit on a bench behind the bar). Intensity guide ~80%

Day 4

Saturday

  • Barbell Incline Bench Press5 × 3 · 85% e1RMPercentages 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% e1RM
  • Cable Lat Pulldown4 × 6Lat slot, your choice. Intensity guide ~70%
  • Triceps Dip4 × 4Intensity guide about 80%.
Week 16Competition 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 slot, your choice. Intensity guide ~60%
  • Barbell Good Morning4 × 4Seated (sit on a bench behind the bar). Intensity guide ~80%

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 slot, your choice. Intensity guide ~70%
  • Sit-Up3 × 8Ab exercise, your choice. Intensity guide ~65%

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
  • Machine Back Extension3 × 6Intensity guide ~70%
Week 17Competition 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 × 8Ab exercise, your choice. Intensity guide ~65%

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 "small load" variant: 17 weeks, 65 training days, 1698 working sets, strung together from three 4-week preparatory blocks plus a 5-week competition phase. It runs 4 sessions per week and polishes technique with high-frequency submaximal work on the three lifts. It is the lowest-volume, least recovery-demanding entry point in the entire advanced Sheiko family.

Origin and philosophy

Boris Sheiko is one of the most representative coaches of the Soviet / Russian powerlifting system. His training philosophy runs against intuition: build maximal strength with huge amounts of submaximal training rather than heavy struggling. You practice the competition lifts hundreds and thousands of times with proper technique, and strength comes from accumulated training volume.

This plan is not one of the numbered examples from the early books (such as "Sheiko #29-32 (16 weeks)"), but the small load version that Sheiko later created by splitting "advanced preparation" into small / medium / large tiers by weekly volume (this entry was tabulated and archived by LiftVault from the original Sheiko collection). On the same phase skeleton, the small load version keeps weekly sets to a minimum, designed for advanced lifters whose recovery conditions (sleep, stress, diet) are average but who still want Sheiko's high-frequency technique polishing.

Who it's for

  • Experience level: advanced (Class 1 or above by Russian standards, or many years of uninterrupted barbell training).
  • Prerequisites: reliable 1RMs for the squat, bench press, and deadlift; the ability to handle 4 sessions per week and about 19-34 working sets per session in the main preparation phase (most training days in the Week 16-17 taper are lower, down to a minimum of 10 sets).
  • Main goal: a sprint to a powerlifting meet, or testing new maxes on the three lifts after a full cycle.
  • Best condition: maintenance calories or a slight surplus. Even though it's called "small load," its absolute training volume is still not suited to a cut.

Pros and cons

Pros

  • The lightest recovery burden of any advanced Sheiko program in the family: in the preparatory phase, main-lift working sets stay in a narrow range of about 57-76 per week, with no crushing volume spikes.
  • Very high bench frequency: 3-5 bench sessions per week (including incline, close-grip, and other variations), so pressing technique and endurance get thoroughly polished.
  • 4 sessions per week rather than 3 spreads total volume over more training days, so no single day is overloaded.
  • The deadlift carries its intensity through a rotation of "block pull + paused deadlift + deficit deadlift" variations, so full-range conventional deadlifts squeeze lower-back recovery as little as possible.

Cons

  • Almost all of the 65 training days differ from one another, so there is no fixed routine to memorize and you must follow it cell by cell.
  • The two test points come late (a 105% single in Week 8 and a 100% single in Week 14), and the fatigue in between is real.
  • Accessories are given as "free-choice slots," and the default exercises may not precisely target your weak points, so you need to judge substitutions yourself.
  • There is no dedicated pulling work for the back throughout (only a lat pulldown slot), so pushing and pulling volume are naturally unbalanced, and you may need to add back work yourself.

Plan structure

  • Split: every session is a multi-exercise full-body arrangement (4-6 exercises in the main preparation phase, down to 2-4 in the Week 16-17 taper), covering at least two competition lifts plus several accessory slots.
  • Schedule: a fixed 4 sessions on Monday / Wednesday / Friday / Saturday (Weeks 1-15); Week 16 drops to 3 sessions (Mon / Wed / Fri) and Week 17 to 2 sessions (Mon / Wed), forming the pre-meet taper.
  • Periodization: four blocks that build on each other:
    • Preparatory block 1 (Weeks 1-4): establish the rhythm. Squat tops out at 75-85%, bench reaches a 90% single at most in Week 4, and conventional deadlift is held at 75-80%.
    • Preparatory block 2 (Weeks 5-8): intensity rises slightly, and block pull is pushed to 95% in Week 6; the end of Week 8 closes with singles on each of the three lifts, stepping up from 50% to 90 / 95 / 100 / 105%.
    • Preparatory block 3 (Weeks 9-12): pyramid bench makes its debut (Wednesday of Weeks 9 and 10: build up to 85%, then step back down to 50-55%, 11 sets in one session); bench volume peaks for the whole plan in Week 12 (about 125 reps).
    • Competition phase (Weeks 13-17): Week 13 is still near full load; in Week 14 the three lifts climb back to a 100% single as a pre-meet control test; Week 15 falls back to 85%, and Weeks 16-17 drop sharply into the taper.

Exercise selection and rationale

The plan is built almost entirely around the three competition lifts, squat, bench press, and conventional deadlift, with a few variations and free-choice accessories.

Deadlift variations rotate by block: the same "conventional deadlift" slot switches in different weeks, per the set note, to a below-knee paused deadlift, an above-knee paused deadlift, or a half-range pull that stops at knee height, training different parts of the pull; there are also block pulls (pulled from blocks to reinforce lockout, up to 95%) and deficit deadlifts (standing on a raised surface, kept conservative at 50-70%). All percentages for pulling variations are based on your conventional deadlift max (noted in the set notes).

Bench variations: besides the main bench press, there is the incline bench press (debuting Saturday of Week 1 at 80%×5×3, then fixed at 85%×3×5), the close-grip bench press appearing in Weeks 2 and 10, and the board press (boards on the chest to shorten the range) appearing only once, on Friday of Week 4; the percentages for these variations are likewise based on your bench max.

Double sessions: many training days schedule two separate bench or squat blocks within the same session: one heavier (topping out at 80-85%) and one volume-oriented (mostly at 70-80%). For example, on Friday of Week 3 the squat first tops out at 85%×2, then adds a volume squat block up to 80%. Splitting it in two lets you accumulate more effective sets in a day while keeping every set in a range with reps in reserve and clean technique.

Accessories are "free-choice slots": chest (default dumbbell fly), lats (default cable lat pulldown), triceps (default cable triceps pushdown or dip), abs (default sit-up), and other slots can be freely substituted, and the set notes give an intensity guide of about 60-80%; good mornings come in a seated version (bar on the back, sitting on a bench) and a standing version, with leg press, leg extension / leg curl (can be paired as a superset), standing overhead press, and barbell curl as garnish.

Sets, reps, and volume

  • Every session starts with ramp-up singles at 50-60% (for example 50%×5, 60%×4, 70%×3). These are part of the plan and must not be skipped.
  • Volume waves: the squat often accumulates volume with variable-rep sets at a fixed 65-70%, ranging from 2 to 8 reps (for example, Monday of Week 5: 70% for 3 / 7 / 4 / 8 / 2 / 5 reps).
  • Pyramid bench: on the preparatory block 3 Wednesdays, build up to 85% and then step back down to 50%, a dozen-plus sets in a session, specifically for pressing endurance.
  • All sets throughout are working sets, with no training to failure: complete the prescribed reps and leave 1-2 reps in reserve on each set. If you grind through them, your max is set too high or you are under-rested.

Rest periods

Small load is the lowest single-day volume in the family, with the three lifts held under 90% the vast majority of the time and only the two test days in Weeks 8 and 14 touching 100-105% singles. You will rarely face "waiting five minutes between heavy singles"; rest between sets is determined more by whether you can keep bar speed and clean technique on the next set than by recovering from maximal weights.

  • The opening 50-70% ramp-up singles (such as 50%×5, 60%×4, 70%×3) are essentially warm-ups, so thirty seconds to a minute between sets is enough. Don't burn your energy here.
  • Working sets up to 80-85%: rest until bar speed doesn't drop and you can complete the prescribed reps cleanly; if bar speed slows noticeably, that is a sign of under-rest, not a cue to add work.
  • Same-day "one heavy, one light" blocks (such as Monday of Week 2: bench topping out at 80%, then a 75% volume bench block): give the heavier block full recovery and tighten the pacing by feel on the volume block, so each block stays in its place.

The days that truly need extra time are peak days with 34 sets like Wednesday of Week 11 (conventional deadlift + bench + block pull stacked on three lines); because single-day set counts are the lowest in the family, sessions are usually shorter than in the medium / large load tiers, and the Week 16-17 taper cuts them shortest of all. Rest enough and no more; there is no need to drag it out.

Intensity and progression

This plan lays out the weights for all 17 weeks in advance based on your current max, so there is no need to add weight each session, and progress is built into the block structure: preparatory blocks 1 to 3 raise the top sets step by step from 75-85% while introducing pyramids and volume waves, and the two test points (a 105% single in Week 8 and a 100% single in Week 14) give feedback.

  • Anchor: your true max on each of the three lifts. In the Russian convention this is called the "training max"; enter a number you are confident of at competition standard. Precisely because the anchor is conservative, the 105% single in Week 8 is a completable small step to a new high.
  • Variations and block-type lifts: no separate 1RM; all are based on the corresponding main lift max (marked in the set notes).
  • Feels too heavy: lower everything by 2.5-5%, but do not change the structure, because Sheiko's volume and frequency are designed as a whole.
  • After finishing a run, update your maxes with your Week 14 (or meet) results before entering the next cycle.

Duration and follow-up

The full run is 17 weeks (65 training days, 1698 sets). The blocks interlock, and cutting any short breaks the periodization. Weeks 16-17 are themselves the pre-meet taper, so no extra deload week is needed.

Follow-up: run another round of small load with your updated maxes to keep sprinting; if your recovery improves and you want more volume, move up to the medium / large load tiers of Sheiko advanced. In the off-season, switch to a volume-friendly general hypertrophy program for low-stress muscle building.

Equipment needed

A barbell, squat rack, bench, and plates are all you need for the main lifts. Variations and accessories additionally need: blocks (block pull), a board (board press, only once), dumbbells (fly), a dip station (dips), and common machines such as leg press / leg curl / lat pulldown / triceps pushdown. Any slot you lack equipment for can be replaced with a similar movement.

How to choose starting weights

Enter a reliable 1RM for the squat, bench press, and conventional deadlift in the app (the Russian-style training max; being conservative is fine).

  • Don't set a separate max for variations and flagged exercises: block pull, deficit deadlift, and paused deadlift use your deadlift max; incline, close-grip, and board press use your bench max, as the set notes say "based on the corresponding main lift max."
  • Free-choice slots: start from the intensity guide in the set notes (about 60-80%) and adjust slightly by feel on your first session; it should feel "moderately hard," not to failure.
  • Common mistake: an inflated max. The Week 1 top sets only reach 75-85% and should feel comfortable and smooth; if even the first week's submaximal sets take a grind and bar speed visibly drags, your max is too high, so lower it by 5-10%.

Common adjustments

  • Reduce volume: if you can't handle a week, first cut the second (volume-oriented) bench or squat block of the same day and keep the heavier one.
  • Add back work: there is no dedicated pulling work throughout, so on 2-3 training days add 3-4 sets of bent-over rows or pull-ups to balance the very high pressing volume.
  • No meet goal: treat the Week 14 100% single as a max-test day, and Weeks 16-17 as a deload before your next plan.
  • Swap accessories: the default exercises in the free-choice slots are just common options; substitute freely for your weak points, with the same intensity guide.

FAQ

How does "small load" differ from the other Sheiko advanced programs?

All three tiers share the same "preparatory 1 / 2 / 3 + competition phase" skeleton, and differ in weekly volume: small load keeps main-lift working sets at the minimum (about 57-76 sets per week in the preparatory phase), built for advanced lifters whose recovery conditions (sleep, stress, diet) are average. Those with ample recovery who want more volume can choose the medium / large load tiers.

How many weeks is this plan, exactly?

17 weeks and 65 training days (preparatory blocks 1 / 2 / 3 at 4 weeks each, and a 5-week competition phase). The first 15 weeks have 4 sessions per week, Week 16 drops to 3 sessions and Week 17 to 2, so the last two weeks are the pre-meet taper.

How many days per week? What do I train on each?

4 sessions on Monday / Wednesday / Friday / Saturday. Bench appears 3-5 times a week (the highest frequency), squat 2-3 times, and the deadlift and its variations (conventional / paused / deficit / block) total about 14-27 sets per week (lower in the Week 14 test week and the final taper). Weeks 16 and 17 have correspondingly fewer training days.

Why go up to 105% in Week 8?

Because the anchor is a conservative training max, 105% is only slightly above the number you entered, a completable small push to a new high / PR attempt used to calibrate progress at the end of preparatory block 2. In Week 14 there is another pre-meet control test with a 100% single.

How do I set the 1RM for block pulls and incline / board press?

Don't set them separately. Their percentages are based on the corresponding main lift max: pulling variations use the deadlift max and bench-type variations use the bench max (marked in the set notes). In the app, just set the max of these flagged exercises to the corresponding main lift.

What does it mean when the "conventional deadlift" slot is sometimes marked "pause" or "pull to knee"?

Those are deadlift variations rotated through the same slot: the below-knee pause and above-knee pause train different parts of the pull, and "stop at knee height" is a half-range pull. Follow the set notes, with percentages still based on the deadlift max.

Why so much bench?

This is Sheiko's hallmark. Polishing pressing technique and endurance repeatedly at submaximal weights and high frequency builds pressing strength better than occasionally going for heavy weights; preparatory block 3 adds pyramid bench sessions to pile on more volume. This is also why the plan produces especially noticeable bench improvements.

What are the accessory "free-choice slots"? Can I swap exercises?

Slots such as chest / lats / triceps / abs only specify the body part and a rough intensity (about 60-80%), and the library enters the common defaults (fly / lat pulldown / triceps pushdown / sit-up); you can freely substitute for your weak points.

Do I need to schedule an extra deload week? What comes after?

No. Weeks 16-17 (3 sessions, then 2) are themselves the pre-meet taper. After finishing, update your maxes with your Week 14 or meet results, then run another round of small load or move up to the Sheiko advanced medium / large load tiers.

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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