STARTING VALUES
enter 1RMs in pounds or kilograms
WEIGHT x REPS
RPE
MAX/E1RM
SQ
SQUAT
135 x1
10
#REF!
BN
BENCH PRESS
100 x1
10
135.0
DL
DEADLIFT
170 x1
10
170.0
WEIGHT UNITS
kg
FIRST NAME:
LAST NAME:
AGE:
HEIGHT:
WEIGHT:
START DATE:
FIRST
LAST
22
cm
182 cm
kg
82.5
9/13/2018
Tricep movement:Triceps Standing
Hello and welcome to the Sheiko Intermediate Express
program! Enter your maxes to the left here, as well as some
basic information about you.
SHEIKO INTERMEDIATE EXPRES
FIRST
LAST
THIS MESOCYCLE IN BRIEF
• Intro and building into movements
• Using partial ROMs for the first time
• Lead-in to retest current maxes
AGE:
22
HEIGHT 182 cm
WEIGHT 82,5 kg
1
1
1
1
1
1
1
1
1
1
1
D1
WEEK 01
10 ruj - 16 ruj
EXERCISE
SETS X REPS
Squat
Pecs
Good Morning
1 x5
1 x4
1 x3
4 x3
1 x5
1 x4
1 x3
4 x3
4 x6
4 x4
Deadlift
1 x3
Bench Press
D2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
DB Bench Press
Medial Delts
Lats
Abs
D3
Squat
Bench Press
Pecs
Biceps
Hyperextension
WEEK 02
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
D1
EXERCISE
Squat
Bench Press w/ Slingshot*
Pecs
Front Delt Raise
Seated Barbell Good Morning
*: or Board Press
D2
Deadlift off Blocks*
1 x3
1 x3
4 x2
5 x6
4 x6
4 x8
3 x 10
1 x4
1 x4
4 x4
1 x5
1 x4
1 x3
4 x2
4 x6
4 x8
4 x8
17 ruj - 23 ruj
SETS X REPS
1 x5
1 x4
1 x3
4 x2
1 x3
1 x3
1 x3
4 x2
4 x6
4 x6
4 x5
1 x3
1 x3
1 x3
3 x2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
Incline Barbell Shoulder Press
Triceps Standing
Lats
Abs
*: starting position 10-15cm below the knees
D3
Squat, Eccentric Pause*
2-Board Press
Medial Delts
Dips
Reverse Hyperextension
*: 2 sec. pause halfway down
WEEK 03
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
D1
EXERCISE
Squat
Bench Press w/ Chains (or bands)
Pecs
Rear Delts
Good Morning
D2
Deadlift to Knees + Full Deadlift*
Military Press (behind neck, wide grip)
DB Bench Press
Tricep Pushdown
Abs
*: add one more full deadlift rep each set
D3
5 x4
5 x6
4 x8
3 x 10
1 x3
1 x3
4 x3
1 x3
1 x3
1 x3
2 x2
2 x1
4 x6
5 x5
4 x 10
24 ruj - 30 ruj
SETS X REPS
1 x5
1 x5
4 x5
1 x4
1 x4
4 x4
4 x8
4 x8
5 x5
1 x 3+1
1 x 3+1
1 x 3+1
4 x 2+1
5 x5
4 x6
4 x8
4 x 10
1
1
1
1
1
1
1
1
1
1
1
1
1
D3
Squat
Bench Press
Pecs
Medial Delts
Biceps
Hyperextension
WEEK 04
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1 x5
1 x4
1 x3
4 x2
1 x5
1 x4
1 x3
2 x2
3 x1
4 x8
4 x6
3 x 10
4 x8
D1
1 lis - 7 lis
EXERCISE
Squat, Concentric Pause*
Paused Bench, 2 sec.
Pecs
Front Delt Raise
Skullcrusher/Lying Triceps
*: 2 sec. pause half way up your concentric
D2
D3
SETS X REPS
1 x3
1 x3
4 x3
1 x3
1 x3
1 x3
4 x2
5 x6
5 x6
4 x8
Deadlift + Partial Deadlift*
1 x 1+2
1 x 1+2
1 x 1+2
4 x 1+2
Incline Barbell Shoulder Press
5 x3
Dips
5 x4
Lats
4 x8
Leg Extension
4 x 10
Abs
3 x 10
*: one full rep, partial reps from below knees to lockout
Squat
1 x5
1 x4
1 x3
2 x2
1
1
1
1
1
1
1
Bench Press w/ Chains
Pecs
Leg Curl
Good Morning
WEEK 5
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
D1
EXERCISE
Squat, Eccentric Pause*
Bench Press
Pecs
Hyperextension
*: 2 sec. pause halfway down
D2
Paused Deadlift*
Triceps Standing
Lats
Medial Delts
Abs
*: 1 sec. pause 5cm above the knees
D3
Squat w/ Chains
Pause Bench, Variable Time*
Pecs
Skullcrusher/Lying Triceps
Reverse Hyperextension
*: 3 sec., 2 sec., 1 sec., from reps 1-3
3 x1
1 x4
1 x4
4 x4
4 x8
4 x8
4 x5
8 lis - 14 lis
SETS X REPS
1 x3
1 x3
1 x3
4 x2
1 x5
1 x4
1 x3
4 x3
4 x8
4 x8
1 x3
1 x3
2 x3
4 x2
4 x6
4 x8
4 x6
4 x 10
1 x5
1 x5
4 x4
1 x3
1 x3
4 x3
4 x8
4 x8
4 x 10
WEEK 6
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
D1
EXERCISE
Squat
Board Press
Pecs
Front Delts
Good Morning
D2
Deficit Deadlift
Military Press*
Lats
Biceps
Abs
*: behind the neck, medium grip
D3
Squat
Bench Press
Pecs
Tricep Pushdown
Hyperextension
WEEK 7
15 lis - 21 lis
SETS X REPS
1 x5
1 x4
1 x3
2 x2
2 x2
1 x3
1 x3
1 x3
2 x2
2 x1
4 x8
4 x6
4 x5
1 x3
1 x3
4 x2
5 x5
5 x8
4 x8
3 x 10
1 x5
1 x4
1 x3
4 x2
1 x5
1 x4
1 x3
4 x2
4 x8
4 x8
4 x8
22 lis - 28 lis
1
1
1
1
1
1
1
1
1
1
1
1
D1
Squat
D2
Pecs
Tricep Pushdown
Good Morning
Deadlift to Knees, 1 sec. pause*
1 x3
DB Bench Press
Lats
Medial Delts
Abs
*: do not complete the rep to standing
D3
Squat
Bench Press w/ Bands
Pecs
Triceps Standing
Hyperextension
WEEK 8
1
1
1
1
D1
SETS X REPS
1 x5
1 x4
1 x3
4 x2
1 x3
1 x3
1 x3
4 x2
4 x8
4 x8
4 x4
Paused Bench, 2 sec.
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
EXERCISE
EXERCISE
Squat
1 x3
2 x3
3 x2
5 x6
4 x8
4 x6
3 x 10
1 x5
1 x4
1 x3
4 x3
1 x4
1 x4
4 x4
4 x8
4 x6
4 x8
29 lis - 4 stu
SETS X REPS
1 x5
1 x4
2 x3
3 x2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
Bench Press
Pecs
Triceps Standing
Hyperextension
D2
Incline Barbell Shoulder Press
Deadlift
Front Delts
Abs
D3
Squat
Bench Press
Lats
Skullcrusher/Lying Triceps
WEEK 9
1
1
1
1
1
1
D1
EXERCISE
Bench Press
Pecs
Hyperextension
D2
1 x5
1 x4
1 x3
1 x3
3 x2
4 x6
4 x6
3 x8
5 x3
1 x3
1 x3
1 x3
2 x2
2 x1
5 x6
3 x 10
1 x5
1 x4
1 x3
4 x2
1 x5
1 x4
1 x3
3 x3
4 x6
5 x6
5 stu - 11 stu
SETS X REPS
1 x4
1 x3
2 x2
3 x1
3 x6
3 x6
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
D2
Squat
Bench Press
Lats
Abs
D3
Deadlift
Incline Barbell Shoulder Press
Skullcrusher/Lying Triceps
Seated Good Morning
1 x5
1 x4
1 x3
1 x2
1 x1
1 x1
1 x1
1-2 x 1
1 x5
1 x4
1 x3
1 x2
1 x1
1 x1
1 x1
1-2 x 1
4 x6
3 x 10
1 x3
1 x3
1 x3
1 x2
1 x1
1 x1
1 x1
1-2 x 1
5 x4
4 x6
4 x4
ATE EXPRESS, WEEKS 1-9
CURRENT MESOCYCLE
CURRENT MAXES
###
117
109
99
105
103
89
85
SQUAT
98
65
150
100
50
0
1
2
3
4
5
6
VOLUME / INTENSIT
1
2
3
4
5
6
7
8
9
VOLUME (NL) vs. INTENSITY (AVG. WT.)
VOL
INTENSITY
LOAD
50%
60%
70%
75%
50%
60%
70%
75%
#REF!
#REF!
#REF!
#REF!
67.5
80
95
102.5
50%
85
RPE
INT
NOTES
deadl i f
60%
70%
75%
102.5
120
127.5
50%
60%
70%
50%
60%
70%
80%
#REF!
#REF!
#REF!
67.5
80
95
107.5
INTENSITY
LOAD
50%
60%
70%
80%
55%
65%
75%
85%
#REF!
#REF!
#REF!
#REF!
75
87.5
102.5
115
60%
70%
80%
85%
102.5
120
135
145
RPE
NOTES
50%
60%
70%
60%
70%
80%
85%
90%
#REF!
#REF!
#REF!
80
95
107.5
115
122.5
INTENSITY
LOAD
50%
60%
65%
50%
60%
65%
50%
60%
70%
75%
#REF!
#REF!
#REF!
67.5
80
87.5
85
102.5
120
127.5
RPE
NOTES
50%
60%
70%
80%
50%
60%
70%
80%
85%
#REF!
#REF!
#REF!
#REF!
67.5
80
95
107.5
115
INTENSITY
LOAD
50%
60%
70%
50%
60%
70%
75%
#REF!
#REF!
#REF!
67.5
80
95
102.5
50%
60%
70%
75%
85
102.5
120
127.5
50%
60%
70%
80%
#REF!
#REF!
#REF!
#REF!
RPE
NOTES
85%
50%
60%
70%
#REF!
67.5
80
95
INTENSITY
LOAD
50%
60%
70%
75%
50%
60%
70%
80%
#REF!
#REF!
#REF!
#REF!
67.5
80
95
107.5
50%
60%
70%
75%
85
102.5
120
127.5
50%
60%
70%
50%
60%
70%
#REF!
#REF!
#REF!
67.5
80
95
RPE
NOTES
INTENSITY
50%
60%
70%
80%
85%
60%
70%
80%
90%
95%
LOAD
#REF!
#REF!
#REF!
#REF!
#REF!
80
95
107.5
122.5
127.5
50%
60%
65%
85
102.5
110
50%
60%
70%
80%
55%
65%
75%
85%
#REF!
#REF!
#REF!
#REF!
75
87.5
102.5
115
RPE
NOTES
INTENSITY
50%
60%
70%
80%
50%
60%
70%
75%
LOAD
NOTES
RPE
NOTES
#REF!
#REF!
#REF!
#REF!
67.5
80
95
102.5
50%
85
60%
70%
75%
102.5
120
127.5
50%
60%
70%
80%
50%
60%
65%
#REF!
#REF!
#REF!
#REF!
67.5
80
87.5
INTENSITY
LOAD
55%
65%
75%
85%
RPE
#REF!
#REF!
#REF!
#REF!
50%
60%
70%
80%
85%
67.5
80
95
107.5
115
50%
60%
70%
80%
85%
85
102.5
120
135
145
50%
60%
70%
75%
50%
60%
70%
75%
#REF!
#REF!
#REF!
#REF!
67.5
80
95
102.5
INTENSITY
LOAD
50%
60%
70%
75%
RPE 6
RPE 4
67.5
80
95
102.5
RPE
NOTES
50%
#REF!
60%
70%
80%
85%
90%
95%
100%
50%
60%
70%
80%
85%
90%
95%
100%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
67.5
80
95
107.5
115
122.5
127.5
135
50%
60%
70%
80%
85%
90%
95%
100%
85
102.5
120
135
145
152.5
162.5
170
01
RRENT MAXES
MESOCYCLE
135 170###
BENCH
1
2
3
4
5
6
DEADLIFT
7
8
9
TOT
10
11
VOLUME / INTENSITY
deadl i f
bench
s quat
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
8000
6000
4000
2000
0