What is Sheiko?
Sheiko is a family of Russian powerlifting programs built around high frequency and high total volume at submaximal percentages. The squat, bench, and deadlift are trained several times a week with controlled intensity, prioritising technique and work capacity over grinding singles.
Because every set is a percentage of your max, LiftLab does the arithmetic and plate-rounding for you across the whole block, so you can focus on bar speed and execution.
How LiftLab runs Sheiko
- Every set calculated from your competition maxes
- High-frequency squat / bench / deadlift schedules ready to go
- Plate-rounded to your bar and plates
- Rest timer and full set logging
- PR and volume tracking across the cycle
Sheiko variants in the catalog
Download any of these from the in-app program catalog and just enter your numbers:
- Sheiko Beginner
- Sheiko Intermediate — Small / Medium / Large Load
- Sheiko Advanced — Small / Medium / Large Load
- Sheiko 3-Day Under 80 kg
- Sheiko 3-Day Over 80 kg
- Sheiko Modified Hypertrophy
- Sheiko Bench Press Only
Who it's for
Powerlifters and serious barbell athletes who want high-frequency, technique-focused volume — whether peaking for a meet or building work capacity in the off-season.
How to get Sheiko in LiftLab
- Install LiftLab free from Google PlayLiftLab is an Android app. Download it from Google Play — no account or sign-up needed.
- Open the Programs tab and browse the catalogThe online program library lives inside the app.
- Download the Sheiko planIt's added to your app as a fully editable copy.
- Enter your maxes or starting weightsSet the rounding increment per exercise so weights land on real plates.
- TrainLog sets with the rest timer running; your progression, history, and PRs update automatically.
Sheiko FAQ
Do I need the LiftLab app to run Sheiko?
Yes. LiftLab is a free Android app. Install it from Google Play, then download a Sheiko plan from the in-app catalog — the programs run inside the app, not in a browser.
Which Sheiko variants are included?
Beginner, Intermediate and Advanced loads (small/medium/large), the 3-day under/over 80 kg splits, a Modified Hypertrophy block, and a Bench Press Only plan.
Is Sheiko free in LiftLab?
Yes. The app and all Sheiko plans are free, with no account required.