Sheiko Intermediate Small Load
Thirteen weeks of three-day powerlifting use fewer main-lift sets, opening with squat triples and bench fours at 70%.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 3 numbers and Catalyst works out every workout from them.
Planned 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 1 | Layout 2 | Layout 3 |
| 3 | Layout 1 | Layout 2 | Layout 3 |
| 4 | Layout 1 | Layout 2 | Layout 3 |
| 5 | Layout 4 | Layout 5 | Layout 6 |
| 6 | Layout 4 | Layout 5 | Layout 6 |
| 7 | Layout 4 | Layout 5 | Layout 6 |
| 8 | Layout 4 | Layout 5 | Layout 6 |
| 9 | Layout 7 | Layout 8 | Layout 9 |
| 10 | Layout 7 | Layout 8 | Layout 9 |
| 11 | Layout 7 | Layout 8 | Layout 9 |
| 12 | Layout 7 | Layout 8 | Layout 9 |
| 13 | Layout 7 | Layout 8 | Layout 9 |
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.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Deficit platform
- Dumbbells
- Flat bench
- 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 Intermediate Small Load in Catalyst
Every set ready. Every weight right.
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