Boris SheikoRecommended for lifters seeking structured, technique-focused training and steady strength gains.
The Sheiko Program was developed by Boris Sheiko, a renowned Russian powerlifting coach who trained multiple world champions. His goal was to create a systematic approach to strength training based on Russian sports science. The program emphasizes precise technique, controlled volume, and gradual progression to build strength safely and efficiently. Designed originally for competitive lifters, it has been adapted for beginners to develop solid lifting fundamentals while minimizing the risk of injury.
Program Roadmap
The Sheiko Beginner Program is structured into two main phases: a 4-week Preparation (Prep) phase and a 4-week Competition (Comp) phase. The Prep phase focuses on building work capacity, perfecting lifting technique, and developing muscle endurance through moderate intensity and high volume. The Comp phase gradually increases intensity while reducing volume to prepare for heavier lifts and peak performance. Training is typically performed 3–4 times per week, emphasizing the three main powerlifting movements — squat, bench press, and deadlift — programmed with precise percentages based on 1RM to ensure consistent progress and fatigue management.
Chest
LegsChest
BackLegs
AbsChestLegs
ArmsTo get the most out of the Sheiko Beginner Program, focus on maintaining proper form and controlling each rep rather than chasing heavier weights. Track your loads carefully and follow the prescribed percentages to manage fatigue. Prioritize recovery through adequate sleep, nutrition, and hydration. During heavy weeks, avoid additional high-intensity workouts that could interfere with recovery. Use the deload week to stay active with lighter weights and mobility work. Consistency and patience are key — the program rewards lifters who build strength gradually with solid technique.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
Boris Sheiko is a world-renowned Russian powerlifting coach and educator, best known for leading the Russian national powerlifting team and creating the "Sheiko Method."
He began his coaching career in the early 1970s in weightlifting and sports science, building his reputation through systematic and scientific training programs.
Sheiko's programs are famous for precise volume control, high-frequency training, technique-focused approaches, and personalized periodization strategies.
He has produced over 39 world champions, including bench press world record holder Kirill Sarychev among his students.
Sheiko's coaching philosophy is based on the belief that "there is no perfect program," emphasizing that integrating scientific principles with individual athlete data is the true path to progress.
