Sheiko Program

What is the Sheiko Program?

Sheiko Program is a high-frequency, high-volume routine that often prescribes working out three to four times a week, focusing heavily on technique. High frequency and volume with a focus on submaximal lifts to enhance technique and build strength.


  • Each session is lengthy, often taking 2+ hours due to the high volume of sets and reps.
  • Rest periods between sets are shorter, focusing on recovery and endurance.
  • Accessory work is minimal, emphasizing the main lifts and technique improvement.

Example Day:

  • Morning:
    • Squat: 5 sets of 4 reps at 70% 1RM
    • Bench Press: 6 sets of 4 reps at 72% 1RM
    • Deadlift: 5 sets of 4 reps at 75% 1RM
  • Evening (Optional):
    • Accessory work focusing on back, shoulders, and arms