STARTING VALUES

enter 1RMs in pounds or kilograms

WEIGHT x REPS RPE MAX/E1RM

SQ SQUAT 140 x1 10 140.0

BN BENCH PRESS 105 x1 10 105.0

DL DEADLIFT 180 x1 10 180.0

WEIGHT UNITS kg

FIRST NAME: FIRST

LAST NAME: LAST
AGE: 18
HEIGHT: ft 5'6"
WEIGHT: lbs 150
START DATE: 9/13/2018

Tricep movementTriceps Standing

 DEFINITIONS

Hello and welcome to the Sheiko Intermediate Express

program! Enter your maxes to the left here, as well as some
basic information about you.
ITIONS
 SHEIKO INTERMEDIATE EXPRES

FIRST
LAST
THIS MESOCYCLE IN BRIEF

• Brief exposures to higher intensity Weeks 12/13

• Week 16 build/high intensity before resting Week 17
• Lower volume/intensity Week 17, crush it Week 18

AGE: 18
HEIGHT 5'6"
WEIGHT 150 lbs

WEEK 10 12 stu - 18 stu

1
D1 EXERCISE

Squat
SETS X REPS

1 x4
1 1 x4
1 4 x4
1 Board Press 1 x3
1 1 x3
1 1 x3
1 3 x2
1 Pecs 4 x8
1 Tricep Pushdown 4 x6
1 Hyperextension 4 x8

D2
1 D2 Deadlift to Knee* 1 x3
1 1 x3
1 2 x3
1 4 x2
1 DB Bench Press 5 x6
1 Lats 4 x8
1 Medial Delts 4 x6
1 Leg Extension 4 x8
*: pull to the knee, 1 sec. pause, lower to the floor

1 D3 Squat 1 x5
1 1 x5
1 1 x4
1 1 x7
1 1 x3
1 1 x8
1 1 x2
1 1 x6
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Pecs 4 x8
1 Abs 3 x 10

WEEK 11 19 stu - 25 stu

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 3 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Triceps Standing 4 x6
1 Good Morning 4 x5

D2
1
1
D2 Deadlift + Partial Deadlift* 1 x 1+2
1 x 1+2
1 1 x 1+2
1 4 x 1+2
1 Incline Barbell Shoulder Press 5 x3
1 Lats 4 x6
1 Rear Delts 4 x6
1 Abs 3 x 10
*: one full rep, partial reps from below

1
1
D3 Squat, Eccentric Pause* 1 x3
1 x3
1 1 x3
1 4 x2
1 Bench Press, Variable Pause* 1 x3
1 1 x3
1 4 x3
1 Pecs 4 x8
1 Tricep Pushdown 4 x8
1 Hyperextension 4 x8
*: 2 sec. pause halfway down
*: 3 sec., 2 sec., 1 sec., from reps 1-3

WEEK 12 26 stu - 2 pro

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Board Press 1 x3
1 1 x3
1 1 x3
1 2 x2
1 1 x1
1 2 x1
1 Pecs 4 x8
1 Triceps Standing 4 x6
1 Good Morning 4 x5

D2
1 D2 Partial Deadlift + Full Deadlift* 1 x 3+1
1 1 x 3+1
1 1 x 2+1
1 4 x 2+1
1 Lats 4 x8
1 Biceps 4 x8
1 Front Delts 4 x6
1 Abs 3 x 10
*: deadlift to knees + full pull

1
1
D3 Paused Squat, 2 sec. 1 x3
1 x3
1 4 x3
1 Bench Press w/ Bands 1 x5
1 1 x5
1 4 x5
1 Pecs 4 x6
1 Skullcrusher/Lying Triceps 4 x6
1 Reverse Hyperextension 4 x 10

WEEK 13 3 pro - 9 pro

D1
EXERCISE SETS X REPS
1 Squat, Eccentric Pause* 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Board Press 1 x3
1 1 x3
1 1 x3
1 1 x2
1 2 x1
1 2 x1
1 Pecs 4 x6
1 Medial Delts 4 x6
1 Seated Good Morning 4 x4
*: 2 sec. pause halfway down

1 D2 Deadlift 1 x3
1 1 x3
1 1 x3
1 1 x3
1 4 x2
1 DB Bench Press 5 x6
1 Lats 4 x8
1 Skullcrusher/Lying Triceps 4 x6
1 Abs 3 x 10

1
1
D3 Squat 1 x5
1 x4
1 1 x3
1 2 x2
1 3 x1
1 Bench Press w/ Bands 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x8
1 Front Delts 4 x6
1 Hyperextension 4 x8

WEEK 14 10 pro - 16 pro

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x5
1 4 x5
1 Board Press 1 x3
1 1 x3
1 1 x3
1 2 x2
1 1 x1
1 2 x1
1 Pecs 4 x6
1 Medial Delts 4 x6
1 Good Morning 4 x5

1
1
D2 Partial Deadlift + Full Deadlift* 1 x 3+1
1 x 3+1
1 1 x 2+1
1 4 x 2+1
1 Incline Barbell Shoulder Press 5 x5
1 DB Bench Press 5 x6
1 Lats 5 x8
1 Abs 3 x 10
*: deadlift to knees + full pull

1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Pecs 5 x6
1 Front Delts 4 x6
1 Hyperextension 4 x8

WEEK 15 17 pro - 23 pro

D1
EXERCISE SETS X REPS
1 Squat, Concentric Pause* 1 x3
1 1 x3
1 4 x3
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Biceps 4 x8
1 Seated Good Morning 4 x5
*: 2 sec. pause half way up your concent

1
1
D2 Deficit Deadlift 1 x3
1 x3
1 1 x2
1 3 x1
1 Military Press (from the chest) 5 x5
1 Medial Delts 4 x6
1 Skullcrusher//Lying Triceps 4 x6
1 Abs 3 x 10

1
1
D3 Squat 1 x5
1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x6
1 Reverse Hyperextension 4 x8

WEEK 16 24 pro - 30 pro

D1
EXERCISE SETS X REPS

1 Squat 1 x5
1 1 x4
1 1 x3
1 2 x3
1 3 x2
1 Board Press 1 x3
1 1 x3
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 Pecs 4 x8
1 Medial Delts 4 x6
1 Good Morning 4 x5

1
1
D2 Deadlift 1 x3
1 x3
1 1 x3
1 2 x3
1 3 x2
1 DB Bench Press 5 x5
1 Lats 4 x8
1 Triceps Standing 4 x6
1 Abs 3 x 10

1
1
D3 Squat 1 x5
1 x5
1 4 x5
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Pecs 4 x8
1 Front Delts 4 x6
1 Hyperextension 4 x8

WEEK 17 31 pro - 6 sij

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 5 x6
1 Triceps Standing 5 x6
1 Abs 4 x 10

1
1
D2 Incline Barbell Shoulder Press
Deadlift
5 x3
1 x3
1 1 x3
1 1 x2
1 3 x1
1 Lats 5 x8
1 Medial Delts 4 x6
1 Hyperextension 4 x8

1
1
D3 Squat 1 x3
1 x3
1 1 x3
1 3 x2
1 Bench Press 1 x3
1 1 x3
1 1 x3
1 3 x2
1 Pecs 4 x6
1 Abs 3 x 10

WEEK 18 7 sij - 13 sij

D1
EXERCISE SETS X REPS
1 Squat 1 x3
1 1 x3
1 2 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Bench Press 1 x3
1 1 x3
1 2 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Pecs 4 x6
1 Hyperextension 3 x8

1
1
D2 Bench Press 1 x5
1 x4
1 4 x3
1 Deadlift 1 x3
1 1 x3
1 2 x2
1 2 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Lats 4 x6
1 Tricep Pushdown 4 x6
1 Abs 3 x 10

1
1
D3 Squat 1 x5
1 x4
1 4 x3
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Triceps Standing 4 x6
1 Seated Good Morning 4 x5
ATE EXPRESS, WEEKS 10-18

CURRENT MESOCYCLE CURRENT MAXES

123
113 113 113
140
106 SQUAT
94 95 93
81

150
100
50
0
1 2 3 4 5 6

VOLUME / INTENSIT
10 11 12 13 14 15 16 17 18

VOLUME (NL) vs. INTENSITY (AVG. WT.)

VOL INT
deadl i f

INTENSITY LOAD RPE NOTES

50% 70
60% 85
70% 97.5
55% 57.5
65% 67.5
75% 80
80% 85
50% 90
60% 107.5
70% 125
75% 135

50% 70
60% 85
65% 90
65% 90
65% 90
65% 90
65% 90
65% 90
50% 52.5
60% 62.5
70% 72.5
75% 80

INTENSITY LOAD RPE NOTES

50% 70
60% 85
70% 97.5
75% 105
50% 52.5
60% 62.5
70% 72.5
80% 85
50% 90
60% 107.5
70% 125
75% 135

50% 70
60% 85
70% 97.5
75% 105
50% 52.5
60% 62.5
70% 72.5

INTENSITY LOAD RPE NOTES

50% 70
60% 85
70% 97.5
80% 112.5
85% 120
60% 62.5
70% 72.5
80% 85
85% 90
90% 95
95% 100
50% 90
60% 107.5
70% 125
75% 135

50% 70
60% 85
65% 90
50% 52.5
60% 62.5
65% 67.5

INTENSITY LOAD RPE NOTES

50% 70
60% 85
70% 97.5
75% 105
55% 57.5
65% 67.5
75% 80
85% 90
90% 95
95% 100

50% 90
60% 107.5
70% 125
80% 145
85% 152.5

50% 70
60% 85
70% 97.5
80% 112.5
85% 120
50% 52.5
60% 62.5
70% 72.5

INTENSITY LOAD RPE NOTES

50% 70
60% 85
70% 97.5
55% 57.5
65% 67.5
75% 80
85% 90
90% 95
95% 100

50% 90
60% 107.5
70% 125
75% 135

50% 70
60% 85
70% 97.5
80% 112.5
50% 52.5
60% 62.5
70% 72.5
80% 85

INTENSITY LOAD RPE NOTES

50% 70
60% 85
70% 97.5
50% 52.5
60% 62.5
70% 72.5
80% 85

50% 90
60% 107.5
65% 117.5
70% 125
50% 70
60% 85
70% 97.5
80% 112.5
50% 52.5
60% 62.5
70% 72.5

RPE 5

INTENSITY LOAD RPE NOTES

50% 70
60% 85
70% 97.5
80% 112.5
85% 120
55% 57.5
65% 67.5
75% 80
85% 90
90% 95
95% 100
100% 105

50% 90
60% 107.5
70% 125
80% 145
85% 152.5
50% 70
60% 85
70% 97.5
50% 52.5
60% 62.5
70% 72.5
80% 85

INTENSITY LOAD RPE NOTES

50% 70
60% 85
70% 97.5
80% 112.5
50% 52.5
60% 62.5
70% 72.5
80% 85

50% 90
60% 107.5
70% 125
75% 135

RPE 6
50% 70
60% 85
70% 97.5
75% 105
50% 52.5
60% 62.5
70% 72.5
75% 80

INTENSITY LOAD RPE NOTES

50% 70
60% 85
70% 97.5
80% 112.5
85% 120
90% 125
95% 132.5
100% 140
50% 52.5
60% 62.5
70% 72.5
80% 85
85% 90
90% 95
95% 100
100% 105

50% 52.5
60% 62.5
70% 72.5
50% 90
60% 107.5
70% 125
80% 145
90% 162.5
95% 170
100% 180

50% 70
60% 85
70% 97.5
50% 52.5
60% 62.5
70% 72.5
75% 80
 02
RRENT MAXES MESOCYCLE

105 180 425

BENCH DEADLIFT TOT

8000
6000
4000
2000
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26

VOLUME / INTENSITY

deadl i f bench s quat