If you’re just stepping into the world of powerlifting and are looking for a structured, scientifically-backed program that focuses on long-term strength progression, the Sheiko Beginner Program is one of the best places to start. Designed by Russian powerlifting coach Boris Sheiko, this program is ideal for athletes who want to build their squat, bench press, and deadlift with precision and purpose.
In this blog, we’ll break down what’s inside the Sheiko Beginner spreadsheet, how the program works, and how to follow it effectively. Let’s dive in!
Click Here to access Sheiko Beginner program for completely free
🔍 What Is the Sheiko Program?
Boris Sheiko is a legendary Russian powerlifting coach who has trained dozens of world champions. His programs are known for:
- High frequency: You’ll bench and squat multiple times per week.
- Moderate intensity: Most work sets are between 60–80% of your max.
- Volume-based approach: Lots of sets and reps to perfect technique and build muscle.
The Sheiko Beginner Program consists of two major blocks:
- Prep Period 1 (4 weeks)
- Comp Period (4 weeks)
Each block is built around three main lifts: Squat, Bench Press, and Deadlift.
📊 Spreadsheet Breakdown
The spreadsheet is divided into three sheets:
1. Max Sheet
This is where you input your max lifts:
- Squat: (e.g., 200 kg)
- Bench Press: (e.g., 100 kg)
- Deadlift: (e.g., 230 kg)
Once you enter your maxes, the sheet auto-calculates the working weights for each session across all weeks.
2. Prep_1: 4-Week Preparation Block
This is a foundational phase focusing on:
- Volume and technique
- Submaximal intensities (60–75%)
- Lift frequency: 3–4 days per week
- No max-out sets
Each training day is well-structured:
- Main lift (e.g., Squat 4×4 @ 70%)
- Accessory work (e.g., Good Mornings, Dumbbell Flys, Leg Press)
💡 Goal: Build muscle memory, improve form, and prepare for the next block.
3. Comp: 4-Week Competition Block
This block introduces slightly heavier intensities:
- Intensity increases to ~80–85%
- Lower reps, same or slightly reduced volume
- Bench press variants like pause bench, incline bench appear more often.
- Deadlift variations like block pulls, deficit deadlifts for technique.
💡 Goal: Peak strength without burnout. Great for those preparing for a mock meet or first competition.
🧠 Key Features of Sheiko Beginner Program
| Feature | Details |
|---|---|
| Lift Focus | Squat, Bench Press, Deadlift |
| Program Length | 8 Weeks (4 Weeks Prep + 4 Weeks Comp) |
| Training Days/Week | 3–4 |
| Intensity Range | 60%–85% |
| Recommended For | Beginner–Early Intermediate Lifters |
| Spreadsheet Support | Auto calculates weight, sets, reps |
🧰 How to Use the Program
- Download and Open the Sheet (Google Sheets or Excel)
- Input Your Maxes on the “Max” sheet.
- Review Each Week in “Prep_1” and “Comp” tabs.
- Train 3–4 Days/Week as per the schedule.
- Stick to the prescribed percentages — do not ego lift!
- Track fatigue and recovery. Sheiko is volume-heavy, so sleep and food matter!
⚠️ Tips for Success
- ✅ Warm-up properly before every session.
- ✅ Maintain good form — Sheiko is technical!
- ✅ Don’t skip accessory work — it prevents injury.
- ✅ Record your progress weekly.
- ✅ Rest 1–2 minutes between sets of accessories; 3–5 minutes for main lifts.
🔚 Final Thoughts: Is Sheiko Beginner Right for You?
The Sheiko Beginner Program is excellent if you’re serious about powerlifting and want a high-frequency program that focuses on perfecting form and gradually increasing volume. It’s not flashy or fast, but it’s incredibly effective when followed consistently.
Whether you’re preparing for your first meet or just want to build a solid strength foundation, Sheiko’s programming will get you there — one well-structured rep at a time.
✅ Recommended for: Dedicated beginners, people with 6+ months of lifting experience, athletes looking to specialize in the big 3 lifts.
⛔ Not for: Complete beginners with no lifting experience or people who want rapid progress with low time commitment.
FAQs
1. What is the Sheiko Beginner Program?
The Sheiko Beginner Program is an 8-week powerlifting routine designed by Boris Sheiko, focusing on building strength in the squat, bench press, and deadlift through high-frequency, volume-based training.
2. Who is this program for?
It is ideal for beginner to early-intermediate lifters who are serious about improving their powerlifting technique and want structured programming. It’s best if you already know your one-rep max (1RM) for the big three lifts.
3. How many days a week is the training?
The program is typically done 3–4 days a week, depending on how the spreadsheet is customized and your own availability.
4. Do I need to max out before starting the program?
Yes, it’s recommended to test or estimate your squat, bench, and deadlift maxes before beginning so the spreadsheet can generate the correct training percentages.
5. Can I do this program if I’m a complete beginner?
It’s better suited for lifters with at least 3–6 months of basic strength training experience. True beginners may benefit more from a linear progression program first (like Starting Strength or StrongLifts).
