TopSet
EN中文
CoachDownload
ProgramsBoris Sheiko · Sheiko

Sheiko Intermediate Small Load Program

Sheiko's intermediate "Small Load" program: two preparatory blocks + a competition block, the lowest-volume option at the intermediate level.

Weeks
13
Days / week
3
Exercises / day
2–5
  • Intermediate
  • Powerlifting peak
Run this program in TopSet

Copy it to your plans in the free app. TopSet works out each set’s target weight from your training max or 1RM.

Download on the App Store

Week structure

Week 1Prep 1 - Week 1

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM4 × 3 · 70% e1RM
  • Barbell Bench Press1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Cable Triceps Pushdown5 × 6Triceps slot, your choice. Intensity guide ~70%
  • Barbell Good Morning4 × 8Standing. Intensity guide ~65%

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 3 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 75% e1RM
  • Dumbbell Bench Press5 × 5Intensity guide about 75%.
  • Cable Lat Pulldown5 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~75%

Day 3

Friday

  • Barbell High Bar Squat1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell Incline Bench Press4 × 8 · 65% e1RMPercentages are based on the corresponding main lift max
  • Triceps Dip5 × 5Intensity guide about 75%.
  • Barbell Good Morning5 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.
Week 2Prep 1 - Week 2

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 × 2 · 80% e1RM
  • Dumbbell Fly5 × 6Chest slot, your choice. Intensity guide ~70%
  • Dumbbell Seated Shoulder Press5 × 6Intensity guide ~70%
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~75%

Day 2

Wednesday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 5 · 60% e1RM4 × 5 · 70% e1RM
  • Barbell Block Pull1 × 3 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Triceps Dip5 × 6Intensity guide ~70%
  • Barbell Good Morning4 × 8Standing. Intensity guide ~65%

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 65% e1RM1 × 5 · 65% e1RM1 × 7 · 65% e1RM1 × 6 · 65% e1RM1 × 4 · 65% e1RM
  • Barbell Bench Press1 × 4 · 55% e1RM1 × 3 · 65% e1RM5 × 2 · 75% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Cable Lat Pulldown5 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~75%
Week 3Prep 1 - Week 3

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Triceps Dip5 × 6Intensity guide ~70%
  • Barbell Good Morning4 × 8Seated (sit on a bench placed over the bar). Intensity guide about 65%.

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM4 × 2 · 65% e1RM
  • 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 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.

Day 3

Friday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell High Bar Squat1 × 4 · 50% e1RM1 × 4 · 60% e1RM4 × 4 · 70% e1RM
  • Barbell Bench Press1 × 6 · 50% e1RM1 × 6 · 60% e1RM4 × 6 · 65% e1RM
  • Cable Lat Pulldown5 × 6Lat slot, your choice. Intensity guide ~70%
  • Barbell Good Morning4 × 8Standing. Intensity guide ~65%
Week 4Prep 1 - 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% e1RM2 × 2 · 80% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Triceps Dip5 × 6Intensity guide ~70%

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RMPull to knee height only1 × 3 · 60% e1RM4 × 3 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM
  • Barbell Block Pull1 × 3 · 65% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 75% e1RM2 × 2 · 85% e1RM3 × 1 · 90% 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 High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Close-Grip Bench Press1 × 3 · 50% e1RMPercentages are based on the corresponding main lift max1 × 3 · 60% e1RM4 × 3 · 70% e1RM
  • Barbell Incline Bench Press4 × 6 · 70% e1RMPercentages are based on the corresponding main lift max
  • Triceps Dip5 × 6Intensity guide ~70%
Week 5Prep 2 - Week 1

Day 1

Monday

  • Barbell High Bar Squat1 × 3 · 55% e1RM1 × 3 · 65% e1RM1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Triceps Dip5 × 6Intensity guide ~70%
  • Barbell Good Morning4 × 8Standing. Intensity guide ~65%

Day 2

Wednesday

  • Barbell Deficit Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 2 · 65% e1RM3 × 1 · 70% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 3 · 80% e1RM3 × 2 · 85% e1RM
  • Barbell Block Pull1 × 3 · 60% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 70% e1RM1 × 3 · 80% e1RM4 × 2 · 85% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~75%

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 75% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM5 × 2 · 80% e1RM
  • Triceps Dip5 × 4Intensity guide about 80%.
  • Cable Lat Pulldown4 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Barbell Good Morning5 × 5Standing. Intensity guide about 75%.
Week 6Prep 2 - Week 2

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 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% e1RM4 × 2 · 75% e1RM
  • Dumbbell Fly5 × 6Chest accessory of your choice. Intensity guide about 65%.
  • Sit-Up3 × 8Ab exercise, your choice. Intensity guide ~75%

Day 2

Wednesday

  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM1 × 1 · 105% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM1 × 2 · 80% e1RM1 × 1 · 90% e1RM1 × 1 · 95% e1RM1 × 1 · 100% e1RM1 × 1 · 105% e1RM
  • Cable Lat Pulldown5 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Barbell Good Morning4 × 8Standing. Intensity guide ~65%

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM4 × 5 · 75% 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%.
  • Triceps Dip5 × 5Intensity guide about 75%.
Week 7Prep 2 - 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 · 55% e1RM1 × 4 · 65% e1RM4 × 3 · 75% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Cable Lat Pulldown5 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Barbell Good Morning4 × 8Standing. Intensity guide ~65%

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 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM2 × 2 · 85% e1RM2 × 1 · 90% 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
  • Machine Leg Extension5 × 6Intensity guide ~70%
  • Sit-Up4 × 10Ab exercise, your choice. Intensity guide ~65%

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 5 · 60% e1RM1 × 3 · 70% e1RM1 × 7 · 70% e1RM1 × 4 · 70% e1RM1 × 8 · 70% e1RM1 × 5 · 70% e1RM
  • Barbell Bench Press1 × 4 · 55% e1RM1 × 4 · 65% e1RM4 × 3 · 75% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Triceps Dip5 × 6Intensity guide ~70%
  • Barbell Good Morning4 × 5Seated (sit on a bench behind the bar). Intensity guide ~70%
Week 8Prep 2 - 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 × 2 · 80% e1RM
  • Dumbbell Bench Press4 × 6Intensity guide ~70%
  • Barbell Good Morning4 × 8Standing. Intensity 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% e1RM2 × 3 · 80% e1RM2 × 2 · 85% e1RM3 × 3 · 80% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RMAbove-knee paused deadlift1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 75% e1RM3 × 1 · 80% e1RM
  • Cable Lat Pulldown4 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~75%

Day 3

Friday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 85% e1RM
  • Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM3 × 2 · 85% e1RM
  • Dumbbell Fly5 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Barbell Good Morning5 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.
Week 9Competition phase - Week 1

Day 1

Monday

  • Barbell High Bar Squat1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM3 × 4 · 80% e1RM
  • Barbell Bench Press1 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Barbell High Bar Squat1 × 3 · 55% e1RM1 × 3 · 65% e1RM4 × 3 · 75% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Barbell Good Morning4 × 5Standing. Intensity guide about 75%.

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 × 5 · 55% e1RM1 × 4 · 65% e1RM1 × 3 · 75% e1RM1 × 2 · 85% e1RM2 × 1 · 90% e1RM
  • Barbell Block Pull1 × 3 · 65% e1RMBlock pull. Percentages are based on the corresponding main lift max1 × 3 · 75% e1RM4 × 2 · 85% e1RM
  • Cable Lat Pulldown4 × 8Lat accessory of your choice. Intensity guide about 65%.
  • Sit-Up3 × 10Ab exercise, your choice. Intensity guide ~75%

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% e1RM2 × 3 · 80% e1RM2 × 2 · 85% e1RM2 × 3 · 80% e1RM
  • Barbell Incline Bench Press4 × 8 · 65% e1RMPercentages are based on the corresponding main lift max
  • Barbell Good Morning5 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.
Week 10Competition phase - Week 2

Day 1

Monday

  • Barbell Bench Press1 × 3 · 55% e1RM1 × 3 · 65% e1RM1 × 3 · 75% e1RM3 × 2 · 85% e1RM
  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 90% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Sit-Up4 × 8Ab exercise, your choice. Intensity guide ~65%

Day 2

Wednesday

  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM2 × 1 · 90% e1RM
  • Barbell Bench Press1 × 5 · 50% e1RM1 × 4 · 60% e1RM1 × 3 · 70% e1RM2 × 3 · 80% e1RM2 × 2 · 85% e1RM
  • Triceps Dip5 × 4Intensity guide about 80%.
  • 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
  • Dumbbell Fly4 × 8Chest accessory of your choice. Intensity guide about 65%.
  • Triceps Dip4 × 6Intensity guide ~65%
  • Barbell Good Morning5 × 4Standing. Intensity guide ~80%
Week 11Competition phase - Week 3

Day 1

Monday

  • Barbell High Bar Squat1 × 3 · 55% e1RM1 × 3 · 65% e1RM2 × 2 · 75% e1RM3 × 1 · 85% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 3 · 80% e1RM
  • Barbell High Bar Squat1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM3 × 2 · 80% e1RM
  • Cable Lat Pulldown4 × 6Lat slot, your choice. Intensity guide ~70%
  • Barbell Good Morning3 × 8Standing. Intensity guide ~65%

Day 2

Wednesday

  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM4 × 2 · 80% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 3 · 70% e1RM2 × 2 · 80% e1RM3 × 1 · 85% e1RM
  • Triceps Dip4 × 4Intensity guide about 80%.
  • Sit-Up4 × 8Ab exercise, your choice. Intensity guide ~65%

Day 3

Friday

  • Barbell Bench Press1 × 4 · 55% e1RM1 × 3 · 65% e1RM1 × 2 · 75% e1RM3 × 1 · 85% e1RM
  • 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% e1RM4 × 2 · 80% e1RM
  • Dumbbell Fly4 × 6Chest slot, your choice. Intensity guide ~70%
  • Barbell Good Morning4 × 5Seated (sit on a bench placed over the bar). Intensity guide about 75%.
Week 12Competition 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% e1RM4 × 2 · 80% e1RM
  • Cable Lat Pulldown4 × 6Lat slot, your choice. Intensity guide ~70%
  • Barbell Good Morning3 × 6Standing. Intensity guide about 70%.

Day 2

Wednesday

  • Barbell Bench Press1 × 3 · 55% e1RM1 × 3 · 65% e1RM1 × 2 · 75% e1RM3 × 1 · 80% e1RM
  • Barbell Conventional Deadlift1 × 3 · 50% e1RM1 × 3 · 60% e1RM1 × 2 · 70% e1RM3 × 1 · 75% e1RM
  • Dumbbell Fly3 × 6Chest slot, your choice. Intensity guide ~70%

Day 3

Friday

  • 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
  • Sit-Up3 × 8Ab exercise, your choice. Intensity guide ~65%
Week 13Competition 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% e1RM2 × 3 · 60% e1RM3 × 2 · 70% e1RM
  • Barbell Good Morning3 × 6Standing. Intensity guide about 70%.

Day 2

Wednesday

  • Barbell High Bar Squat1 × 3 · 50% e1RM2 × 2 · 60% e1RM3 × 1 · 70% e1RM
  • Barbell Bench Press1 × 3 · 50% e1RM1 × 3 · 60% e1RM3 × 2 · 70% e1RM

Program guide

The "Small Load" version of Boris Sheiko's intermediate series: 13 weeks, 38 sessions, 962 sets, built from two preparatory blocks plus a competition block. It is the lowest-volume of the three intermediate tiers (small / medium / large load): deadlift is trained only once a week, a session averages about 25 sets, and the vast majority of working sets fall at 50-80% of your max. It suits intermediate powerlifters with average recovery ability, or anyone trying the Sheiko system for the first time.

Origin and philosophy

Boris Sheiko is the former head coach of the Russian national powerlifting team, and he is best known for his "numbered programs." They were originally prescriptions written for example athletes of different levels in his book, and were later copied around the world. Its core idea is counterintuitive: build maximal strength with a huge amount of submaximal training rather than by grinding heavy singles. You drill the competition lifts repeatedly at 50-80% loads with clean technique, and strength comes from accumulated training volume.

This plan is the "slimmed-down version" of that philosophy. Compared with the classic 16-week #29-32 sequence (where the accumulation phase easily runs 15-25 sets per main lift and 20+ sets of bench pyramids), "Small Load" holds total volume to a minimum: a session usually has about 25 sets including warm-ups, deadlift is trained only once a week, and only Week 6 pushes past 100%. It keeps Sheiko's high-frequency competition-lift practice while holding recovery stress within what an intermediate lifter can handle.

Who it's for

  • Experience level: Intermediate (Class II / III), with 1+ years of consistent barbell training and no longer able to progress by adding weight linearly.
  • Prerequisites: You know your true maxes for squat, bench, and deadlift, and can complete a 1.5-2 hour session with a fairly high set count.
  • Main goal: Accumulate competition-lift training volume under manageable recovery stress, laying the groundwork for testing new maxes or competing.
  • Best state: Maintenance calories or a slight surplus. Although it is "small load," total volume is still not low, so it is not recommended under a clear caloric deficit.

If you've got this one running smoothly and want a bigger dose, step up to the medium / large load versions (classic #37 + #30/31 + #32 chained together) or switch directly to "Sheiko #29-32 (16 weeks)."

Pros and cons

Pros

  • Very high bench frequency: 37 of the 38 sessions include bench (about 3 times a week), and the large number of repetitions makes your pressing technique rock solid.
  • Conservative loading: main-lift working sets are mostly at 50-80%, so you almost never have to grind. Reps are fast and clean, and injury risk is low.
  • Recovery-friendly: deadlift is scheduled only once a week (basically fixed on Wednesday, moved earlier in the final deload week), making this the one of the three intermediate tiers with the least stress on the lower back / posterior chain.
  • Built-in back training: cable lat pulldowns run through 14 sessions, filling the gap of original Sheiko, which barely trains pulling, and balancing the rather high pressing volume.
  • A clear mid-program checkpoint: Week 6 takes squat, bench, and deadlift each to 100-105% singles, so you get real progress data before entering the competition block.

Cons

  • Long sessions: the large number of main-lift sets plus the mandatory ascending warm-ups often make a session 1.5-2 hours.
  • Low deadlift dose: once a week, so if deadlift is your weak lift you may need extra work or a different plan.
  • The accessories are fixed and generic (good mornings, dumbbell flyes, cable pulldowns, etc.) and may not target your specific weak points.
  • The competition block finishes very light: Weeks 12-13 are an active deload, and the plan itself does not schedule a final max-test single, so you have to verify on meet day or after the deload yourself.

Program structure

  • Split: Each session covers at least two of the three big lifts plus accessories; there is no separate "squat day / bench day."
  • Schedule: A fixed 3 days a week (e.g., Monday / Wednesday / Friday). Deadlift is basically placed on Wednesday (Week 13's deload leaves only two sessions, so it moves up to Monday).
  • Periodization: Progresses by block, three blocks totaling 13 weeks:
Block Weeks Sessions Total sets Characteristics
Preparatory 1 Weeks 1-4 12 312 Build structure and conditioning; main lifts mostly at 50-80%, top sets gradually progressing to 80-85%
Preparatory 2 Weeks 5-8 12 334 Densest of the season (about 28 sets per session), including the Week 6 100-105% max week
Competition Weeks 9-13 14 316 Top sets rise to 85-90%, followed by a deload finish in Weeks 12-13

Note: the season's intensity peak is in Week 6 (the middle of Preparatory 2), not at the end. The competition block pushes top sets to 85-90% and then gradually deloads, leaving you in shape for meet day or a post-block test.

Exercise selection and rationale

The big three are the absolute core of this plan: barbell high-bar squat (about twice a week), barbell bench press (about 3 times a week), and barbell conventional deadlift (once a week, basically on Wednesday). The frequency split is typical Sheiko: bench is hardest to recover from and most needs high-frequency practice, while deadlift is the most taxing and so is spared the most.

Deadlift variations rotate through the preparatory blocks, all with percentages based on your conventional deadlift max: barbell block pulls (in Weeks 2, 3, 4, 5, 7, and 9; the heaviest top sets, pulling a 95% single in Week 7) build strength from the floor to lockout; barbell deficit deadlifts (Weeks 3, 5, and 8, only up to 65-70%) build starting speed from a disadvantageous start position.

Bench variations are sprinkled in: barbell incline bench press (Weeks 1, 4, and 9, volume at 65-70%) and barbell close-grip bench press (Week 4) reinforce different pressing angles and lockout.

Accessory exercises are all rep-target based with no percentages (choose your own weight, do not go to failure): barbell good mornings (20 sessions, mainly for the posterior chain), dumbbell flyes (15, paired with bench), cable lat pulldowns (14, lat / pulling balance), weighted dips and sit-ups cover triceps and core respectively; dumbbell bench press, dumbbell seated press, cable triceps pushdowns, and seated leg extensions appear only occasionally.

Sets and reps scheme

Every main lift opens with a fixed ascending warm-up, and it cannot be skipped: typically 50% x 5, 60% x 4, 70% x 3, then into the working sets. As load rises, reps drop (70% x 3, 80% x 2, 90%+ x 1), in line with the Prilepin table.

A few signature set/rep arrangements:

  • Two blocks of the same lift in one session: on many days squat or bench is split into one heavy and one light block. For example, in Week 5 on Monday squat first works to 85% and then starts a separate block at 80% for volume; in Week 7 on Monday bench goes to 85% and then back to 80%. The heavy block provides intensity and the light block adds total volume, and the sum of the two is the day's real volume, all without touching failure.
  • Top set + back-off sets: heavier bench days hit a top set and then back off for volume. For example, Week 3 Wednesday goes up to an 85% single and then back to 80%, and Week 8 Wednesday does 85% x 2 and then backs off to 80% x 3 x 3.
  • Variable stepped rep waves: some squat days do varying reps at the same load. In Week 2 Friday, 65% goes 3, 5, 7, 6, 4 reps in turn; in Week 7 Friday, 70% goes 3, 7, 4, 8, 5 reps in turn.

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 high or rest was too short.

Progressive overload

You do not need to add weight between sessions yourself. All 13 weeks of weights are pre-scheduled from your current maxes, and progression is written into the block structure:

  • Preparatory 1: Main lifts mostly at 50-80%, with top sets slowly creeping from 80% to 85%.
  • Preparatory 2: Volume rises to the season's highest; Week 6 takes each of the big three to a 100-105% single, a genuine max check / chance at a new record.
  • Competition block: Top sets settle at 85-90% (90% bench in Week 9, 90% squat and deadlift in Week 10, generally 85% in Week 11), then deload.

After finishing the full season, use the new maxes measured in Week 6, or from a meet / post-block test, as the starting point for the next round. If it feels like too much: lower your maxes across the board by 2.5-5% and continue, without changing the set/rep structure.

Duration and what comes next

Run the full 13 weeks. The blocks are interlocked, and stopping early breaks the periodization.

How it ends: Weeks 12-13 are an active deload. In Week 12 top sets drop to 80 / 75%, and in Week 13 only 2 sessions remain, topping out at 70-75%. If you are peaking for a meet, this light finish lines up with meet day; if you are not competing, treat Week 13 as a deload week and test new maxes separately on a day of your choosing after the deload (this plan does not include max-test sets at the end).

What follows: Run this plan again with your new maxes to keep pushing; to increase the dose, move up to the Sheiko medium / large load versions, or switch to "Sheiko #29-32 (16 weeks)" for a longer pre-meet cycle.

Equipment needed

A barbell, squat rack, bench, and plates cover all the main lifts and variations. Accessories additionally need: dumbbells (dumbbell flyes / dumbbell bench press / dumbbell seated press), cable machines (lat pulldown / triceps pushdown), a dip station (weighted dips), and a leg extension machine (once, in Week 7).

Home gym substitutes: cable lat pulldown -> pull-ups; weighted dips -> close-grip bench press; seated leg extension -> goblet squat or lunges; for block pulls, plates / blocks can be used to build the starting height yourself.

Rest times

Sheiko does not set fixed seconds; rest until you can complete the next set with clean technique. The load distribution in this plan is very concentrated: the vast majority of working sets fall at 50-85%, and only scattered top-set singles reach above 90% (block pulls at 90-95% in Weeks 4 and 7, main lifts at 90% in competition-block Weeks 9 and 10, and the 100-105% big three in Week 6). You can tier rest accordingly:

  • Week 6 100-105% max singles: 4-5 minutes, the only load in the season that requires full recovery.
  • 90-95% top-set singles (block pulls and the heavier competition-block main lifts): 3-5 minutes.
  • 80-85% top sets (the bulk of Preparatory 2 and heavier competition-block days): 3-4 minutes.
  • 65-75% volume sets: 2-3 minutes.
  • 50-60% ascending warm-up sets, and accessories without percentages: 1-2 minutes.

The densest sessions in Preparatory 2 (Week 5 Monday and Week 8 Wednesday both stack up to 31 sets) commonly stretch to a full 2 hours. To shorten them, trim the rest from the lighter warm-up sets and accessories, and do not touch the recovery for 90%+ top sets and the Week 6 max singles.

How to choose starting weights

In the app, enter your current true maxes for the big three (the Russian convention calls this the "training max"; entering a competition max you are confident in is recommended). Variations are based on the corresponding big lift's max: block pulls and deficit deadlifts hang off your conventional deadlift max, and incline / close-grip bench hang off your bench max (this is noted in the set notes).

Marked exercises need their own max set: set block pulls and deficit deadlifts to your deadlift max.

Common mistake: setting maxes too high. Week 1 only reaches 70-80% with 3-4 reps per set and should feel comfortable and smooth; if Week 1 already feels hard, your maxes are too high, so lower them by 5-10%. Note that the Week 6 prescription asks for a 100-105% single. This is an intentional max check, so judge on the day whether you can go up, and don't force it.

Accessories have no percentages. The first time, just pick a moderate weight by feel and leave something in reserve, then fine-tune each session.

Common adjustments

  • Swap accessories: Good mornings, flyes, pulldowns, pushdowns, and so on are common defaults and can be freely replaced according to your weak points; see the set notes for intensity guidance.
  • Reduce volume: If Preparatory 2 (especially around Week 6) is too tiring, on the heaviest days drop the second squat / bench block, keeping the top set and removing the lighter volume block.
  • Deadlift reinforcement: If deadlift is a weak lift, you can swap a week's block / deficit variation back to conventional deadlift, but don't add frequency: still only one deadlift day per week.
  • If not competing: Treat Week 6 as a max-test day, run the competition block as written, and verify new maxes on a day of your choosing after the Week 13 deload.

FAQ

What does "Small Load" mean? How does it differ from other Sheiko programs?

It means this is the lowest-volume of the three Sheiko intermediate tiers (small / medium / large). Compared with the classic #29-32 accumulation phase at 15-25 sets per main lift, this plan has about 25 sets per session including warm-ups, deadlifts only once a week, and goes past your max only in Week 6. It suits intermediate lifters with average recovery or first-time Sheiko users.

Is this plan suitable for beginners?

No. It is designed for intermediate (Class II / III) lifters who can no longer progress by adding weight every session. Beginners should build a base with linear progression first; this plan's high set counts and 1.5-2 hour sessions require a conditioning reserve that takes months to develop.

How many days a week? How often is each of the big three trained?

3 days a week. Bench is trained almost every day (37 of 38 sessions include bench, about 3 times a week), squat about twice a week (Monday / Friday), and deadlift once a week (basically Wednesday, moved up to Monday in the final deload week). On many days squat or bench is split into one heavy and one light block.

Why push to 100-105% in Week 6?

Week 6 (the middle of Preparatory 2) is the only week of the season that goes past your max: Monday squat, Wednesday bench and deadlift each work up through 50 / 60 / 70 / 80 / 90 / 95 / 100 / 105% to a single. This is an intentional max check that gives you real numbers before entering the competition block, and a chance to go for new records. Go by feel on the day, and don't force it if the weight won't go up.

Weeks 12-13 at the end are very light. Is the plan unfinished?

No, it is an active deload. In Week 12 top sets drop to 80 / 75%, and in Week 13 only 2 sessions remain, topping out at 70-75%. The intensity peak is in Week 6, and the competition block pushes top sets to 85-90% before finishing. If you compete, this light finish lines up with meet day; if not, treat it as a deload week and test your maxes separately after the deload.

Why are the sessions so long with so many sets?

Expect 1.5-2 hours per session. Most of the time goes to the number of working sets and the mandatory ascending warm-ups. The season's 962 sets are exactly the result of Sheiko piling up volume through high-frequency submaximal work without pushing any set to failure. To shorten sessions, first cut the rest between lighter warm-up sets.

Original Sheiko barely trains the back. Does this one?

Yes. Cable lat pulldowns run through 14 sessions as built-in pulling / lat work to balance the rather high pressing volume, which differs from original Sheiko, which piles on pressing and doesn't train pulling. If you train at home, pull-ups can substitute.

Accessories have no percentages. How heavy should I go?

Accessories (good mornings, flyes, lat pulldowns, weighted dips, sit-ups, etc.) give only rep targets (mostly 4-10 reps, 3-5 sets) with no percentages. The first time, pick a moderate weight by feel and leave something in reserve on every set, then fine-tune each session, and don't go to failure.

Is deadlifting only once a week enough?

For this plan, yes. This is a deliberate trade-off of the "small load" version: deadlift has the highest recovery cost, so it is trained only on Wednesday each week, sometimes with a block or deficit variation stacked on the same day. If deadlift is your strong lift or you aren't chasing deadlift, this saves recovery budget for bench and squat.

What do I do after this cycle?

Use the new maxes measured in Week 6 or after the meet to run this plan again and keep pushing; to increase the dose, step up to the Sheiko medium / large load versions (#37 + #30/31 + #32); for a longer cycle closer to competition, switch to "Sheiko #29-32 (16 weeks)."

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.

Download on the App StoreiOS 18.0 or later · All features free for now · Android coming soon