Sheiko Advanced Medium Load
Twenty weeks of four-day powerlifting balance main-lift practice with front squats, board presses and assistance.
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Planned weights
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 2 | Layout 5 | Layout 6 | Layout 7 | Layout 8 |
| 3 | Layout 9 | Layout 10 | Layout 11 | Layout 12 |
| 4 | Layout 13 | Layout 14 | Layout 15 | Layout 16 |
| 5 | Layout 17 | Layout 18 | Layout 19 | Layout 20 |
| 6 | Layout 21 | Layout 22 | Layout 23 | Layout 24 |
| 7 | Layout 25 | Layout 26 | Layout 27 | Layout 28 |
| 8 | Layout 29 | Layout 30 | Layout 31 | Layout 32 |
| 9 | Layout 33 | Layout 34 | Layout 35 | Layout 36 |
| 10 | Layout 37 | Layout 38 | Layout 39 | Layout 40 |
| 11 | Layout 41 | Layout 42 | Layout 43 | Layout 44 |
| 12 | Layout 45 | SourceBasisW12D2 | Layout 39 | Layout 47 |
| 13 | Layout 48 | Layout 49 | Layout 50 | Layout 51 |
| 14 | Layout 52 | Layout 53 | Layout 54 | Layout 55 |
| 15 | Layout 56 | Layout 57 | Layout 58 | Layout 59 |
| 16 | Layout 60 | Layout 61 | Layout 62 | Layout 63 |
| 17 | Layout 64 | Layout 65 | Layout 66 | Layout 67 |
| 18 | Layout 68 | Layout 69 | Layout 70 | Layout 71 |
| 19 | Layout 72 | Layout 73 | Layout 74 | |
| 20 | Layout 75 | Layout 76 |
How it works
The program’s own rules, as Catalyst runs them.
Train preparation and competition blocks in order, using conservative maxima. Deliberately change a maximum when technique and recovery call for it, but keep the previous maximum close to a meet. Choose assistance movements and weights before lifting and plan competition attempt counts and weights yourself. Some squat or deadlift work uses your bench maximum; keep that weight basis unless you choose a change before training.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Board press block
- Deficit platform
- Dumbbells
- Flat bench
- Leg extension machine
- Leg press machine
- Parallel bars
- Elevated deadlift pulling blocks
- Reverse hyperextension bench
- 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 Advanced Medium Load in Catalyst
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