Sheiko #29
Sheiko #29
Sheiko #29
Squat Fill in
Deadlift Fill in
Info
Sheiko's Routine #29 is the rst out of several blocks and is designed to ramp up the lifter to the
workloads that are typical of a Sheiko Program. Sheiko #29 has medium volumne and medium
intensity.
Sheiko's training plans are not meant to be followed blindly. They do not take your weaknesses into
account so in order to get the most out of this program you should make it t your own speci c
needs. This goes for the assistance work as well as variations of the main lifts.
http://gainz.guru/sheiko29/ 1/13
2019/2/22 Sheiko #29
Week 1
Day 1
2 4 0 60%
2 3 0 70%
5 3 0 75%
Squat 1 5 0 50%
2 5 0 60%
5 5 0 70%
1 5 0 60%
4 4 0 70%
Lower Back 5 5
http://gainz.guru/sheiko29/ 2/13
2019/2/22 Sheiko #29
Day 2
2 3 0 60%
2 3 0 70%
4 3 0 75%
Triceps 5 5
1 4 0 65%
2 4 0 75%
4 3 0 85%
Squat Assistance 5 5
Abs 3 10
http://gainz.guru/sheiko29/ 3/13
2019/2/22 Sheiko #29
Day 3
1 5 0 60%
1 4 0 70%
2 3 0 75%
2 2 0 80%
2 3 0 75%
1 4 0 70%
1 6 0 60%
1 8 0 50%
Squat 1 5 0 50%
2 4 0 60%
2 3 0 70%
5 3 0 75%
Lower Back 5 5
http://gainz.guru/sheiko29/ 4/13
2019/2/22 Sheiko #29
Week 2
Day 1
Squat 1 5 0 50%
1 4 0 60%
2 3 0 70%
5 2 0 80%
1 4 0 60%
2 3 0 70%
5 3 0 80%
Triceps 5 10
2 3 0 55%
4 2 0 60%
Lower Back 5 5
http://gainz.guru/sheiko29/ 5/13
2019/2/22 Sheiko #29
Day 2
1 3 0 60%
2 3 0 70%
4 2 0 75%
2 6 0 60%
4 6 0 65%
1 4 0 65%
2 4 0 75%
4 4 0 80%
Squat Assistance 5 5
http://gainz.guru/sheiko29/ 6/13
2019/2/22 Sheiko #29
Day 3
Squat 1 5 0 50%
1 4 0 60%
2 3 0 70%
5 2 0 80%
1 4 0 60%
2 3 0 70%
2 2 0 80%
1 3 0 75%
1 5 0 65%
1 7 0 55%
Squat 1 5 0 50%
2 5 0 60%
4 4 0 70%
Lower Back 5 5
http://gainz.guru/sheiko29/ 7/13
2019/2/22 Sheiko #29
Week 3
Day 1
Squat 1 5 0 55%
1 4 0 65%
2 3 0 75%
4 2 0 85%
1 4 0 60%
2 3 0 70%
6 3 0 80%
Triceps 5 10
Squat 1 3 0 50%
1 3 0 60%
1 3 0 70%
4 3 0 80%
Lower Back 5 5
http://gainz.guru/sheiko29/ 8/13
2019/2/22 Sheiko #29
Day 2
2 3 0 60%
4 3 0 65%
1 4 0 60%
2 3 0 70%
3 2 0 80%
2 2 0 85%
2 3 0 80%
2 4 0 70%
2 3 0 80%
3 2 0 90%
Squat Assistance 5 5
http://gainz.guru/sheiko29/ 9/13
2019/2/22 Sheiko #29
Day 3
Squat 1 5 0 50%
1 4 0 60%
2 3 0 70%
6 3 0 80%
1 4 0 60%
2 3 0 70%
7 3 0 80%
Shoulders 5 4
Lower Back 5 5
http://gainz.guru/sheiko29/ 10/13
2019/2/22 Sheiko #29
Week 4
Day 1
Squat 1 5 0 50%
1 4 0 60%
2 3 0 70%
5 3 0 80%
1 5 0 65%
5 4 0 75%
Triceps 5 8
2 4 0 50%
3 3 0 60%
Lower Back 5 5
http://gainz.guru/sheiko29/ 11/13
2019/2/22 Sheiko #29
Day 2
1 4 0 60%
2 3 0 70%
2 3 0 80%
3 2 0 85%
Deadlift 1 3 0 50%
1 3 0 60%
2 3 0 70%
2 3 0 80%
3 2 0 85%
3 2 0 80%
1 5 0 60%
4 5 0 70%
http://gainz.guru/sheiko29/ 12/13
2019/2/22 Sheiko #29
Day 3
Squat 1 5 0 50%
1 4 0 60%
2 3 0 70%
6 3 0 80%
1 5 0 60%
2 4 0 70%
2 3 0 80%
2 2 0 85%
2 3 0 80%
1 4 0 70%
1 6 0 60%
1 8 0 50%
Triceps 5 8
Lower Back 5 5
Abs 3 10
http://gainz.guru/sheiko29/ 13/13