Sheiko 3 Day Under 80Kg
Twelve weeks of three-day lifting for lifters under 80 kg, adding flyes, lunges and dip work to percentage practice.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 7 numbers and Catalyst works out every workout from them.
Maxes
Details
The program’s usual settings
Program
Test weights
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 |
| 2 | Layout 4 | Layout 5 | Layout 6 |
| 3 | Layout 7 | Layout 8 | Layout 9 |
| 4 | Layout 10 | Layout 11 | Layout 12 |
| 5 | Layout 13 | Layout 14 | Layout 15 |
| 6 | Layout 16 | Layout 17 | Layout 18 |
| 7 | Layout 19 | Layout 20 | Layout 21 |
| 8 | Layout 22 | Layout 23 | Layout 12 |
| 9 | Layout 24 | Layout 25 | Layout 26 |
| 10 | Layout 27 | Layout 28 | Layout 9 |
| 11 | Layout 29 | Layout 30 | Layout 31 |
| 12 | Layout 32 | Layout 33 | Layout 34 |
How it works
The program’s own rules, as Catalyst runs them.
Train Monday, Wednesday and Friday in order for twelve weeks, deciding how to move any missed workout. Keep initial maxima for main-lift percentages and each exercise’s own rounding, without adding a common weight increment. Choose assistance exercises while keeping their sets and reps. For the 100–105-percent tests, choose two or three singles and their weights. Plan final competition attempts yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Dumbbells
- Flat bench
- Leg press machine
- Parallel bars
- Elevated deadlift pulling blocks
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Sheiko 3 Day Under 80Kg in Catalyst
Every set ready. Every weight right.
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