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 weight 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 freeLiftLab is an app for Android and iPhone. Download it from Google Play or the App Store — 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 app for Android and iPhone. Install it from Google Play or the App Store, 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.
Core tracking and program building are free without an account. Optional Premium adds cloud sync, progress photos, reports and longer progress views. Compare free and Premium.