Sheiko Training Collection — #30
Four weeks of three-day lifting start with five bench triples and five squat triples at 80% plus lighter bench fives.
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Maxes
Sets and reps
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 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
| 3 | day 1 | day 2 | day 3 |
| 4 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Train workouts and lifts in order, arranging dates before starting. Use competition technique for the main lifts. Choose each maximum with its weight unit, then choose achievable weights from the unrounded percentages. Choose assistance exercises, support setup, weights and rest before lifting. Plan test weights and attempt counts before each test, and plan your competition yourself. Count unmarked lunges and one-leg work as total alternating reps, deciding how to divide them between sides. If you want per-side reps instead, plan that change explicitly before lifting. Choose any continuation yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- EZ curl bar
- 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 Training Collection — #30 in Catalyst
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