Sheiko Intermediate Medium Load
Twelve weeks of three-day powerlifting balance squat and bench volume with partial pulls, leg work and good mornings.
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Maxes
Program
Test weights
Week by week
Every workout, as Catalyst would give it to you.
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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 24 |
| 9 | Layout 25 | Layout 26 | Layout 27 |
| 10 | Layout 28 | Layout 29 | Layout 30 |
| 11 | Layout 31 | Layout 32 | Layout 33 |
| 12 | Layout 34 | Layout 35 | Layout 36 |
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 one or two 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
- Back extension bench
- Barbell
- Deficit platform
- Flat bench
- Leg extension machine
- Leg press machine
- Parallel bars
- Elevated deadlift pulling blocks
- Squat rack
Not sure it’s the one?
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