Sheiko Calculator: Your Personal Powerlifting Program Generator

Welcome to the Sheiko Calculator, your gateway to world-class powerlifting programming! Whether you're a beginner looking to build strength or an advanced lifter aiming for new personal records, our app creates a customized 12-week Sheiko program tailored just for you.

What is Sheiko?

Sheiko is a renowned powerlifting program developed by Boris Sheiko, one of the most successful powerlifting coaches in history. Known for its high-frequency training and intelligent volume management, Sheiko has helped countless lifters achieve remarkable strength gains.

How Our App Works

1. Input Your Stats: Simply enter your current 1 rep max (1RM) for squat, bench press, and deadlift. Then select your experience level - beginner, intermediate, or advanced.
2. Get Your Program: With a click of a button, our app generates a complete 12-week Sheiko program customized to your strength levels and experience.
3. View Your Workouts: Navigate through each week to see your daily workouts. Every training day includes specific exercises, sets, reps, and weights calculated just for you.
4. Download for Easy Reference: Export your entire program to an Excel file, making it easy to track your progress at the gym or share with your coach.

What Makes Sheiko Special?

• High Frequency: Train each lift multiple times per week for rapid skill development and strength gains.
• Intelligent Volume: Experience a strategic balance of volume and intensity to drive progress while managing fatigue.
• Periodization: Your 12-week program is carefully structured to peak your strength at the right time.
• Competition-Focused: Emphasis on the big three lifts (squat, bench, deadlift) prepares you for powerlifting success.

Who Can Benefit?

• Beginners: Build a solid foundation with proper volume and technique practice.
• Intermediates: Break through plateaus with a proven, structured approach.
• Advanced Lifters: Fine-tune your performance with a program used by world-class powerlifters.

Ready to experience the power of Sheiko training? Input your stats now and get your personalized program in seconds! Remember, consistency is key. Stick to the program, focus on proper technique, and watch your strength soar. Happy lifting!

Sheiko Program Methodology

Understanding the science behind Sheiko will help you appreciate the program's effectiveness:

1. Periodization: The 12-week program is divided into preparatory, intensification, and peaking phases, systematically preparing you for maximal loads.
2. Intensity Progression: Experience a wave-like progression of intensities:
   • Start with 70-80% of your 1RM
   • Progress to 85-95% in the middle weeks
   • Peak at 90-100% in the final weeks
3. Volume Manipulation: The program intelligently adjusts volume throughout the cycle:
   • Begin with moderate volume (e.g., 5x3, 5x4)
   • Increase to higher volume mid-cycle (e.g., 6x3, 6x4)
   • Taper down in the final weeks (e.g., 4x2, 3x2)
4. High Frequency: Each main lift is trained 3 times per week, enhancing technique and skill acquisition.
5. Exercise Selection: Focus on the three powerlifting competition lifts, with the deadlift typically programmed at slightly lower volume.
6. Individualization: The program adjusts based on your experience level and uses percentages of your personal 1RMs.
7. Fatigue Management: Incorporates deload weeks and wave-like loading to manage accumulated fatigue.
8. Specificity: As you progress, the program becomes more specific to powerlifting competition demands.
9. Technique Emphasis: High frequency and varied loading provide numerous opportunities to refine your technique.
10. Psychological Preparation: Consistent exposure to heavy weights mentally prepares you for maximal attempts.