Sheiko Beginner
Three-day squat, bench and deadlift preparation leads to competition work, with frequent practice at fixed percentages.
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.
Maxes
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 | PrepW1D1 | PrepW1D2 | PrepW1D3 |
| 2 | PrepW2D1 | PrepW2D2 | PrepW2D3 |
| 3 | PrepW3D1 | PrepW3D2 | PrepW3D3 |
| 4 | PrepW4D1 | PrepW4D2 | PrepW4D3 |
| 5 | CompW1D1 | CompW1D2 | CompW1D3 |
| 6 | CompW2D1 | CompW2D2 | CompW2D3 |
| 7 | CompW3D1 | CompW3D2 | CompW3D3 |
| 8 | CompW4D1 | CompW4D2 |
How it works
The program’s own rules, as Catalyst runs them.
Train three nonconsecutive days in each full week. The final competition week has two workouts; plan competition attempts yourself. Choose whether to repeat preparation rather than repeating it automatically. Set your maxima after testing and keep conservative maxima near a meet. Assistance percentages guide effort but do not set the weight for you.
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
- Cable stack
- 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 Beginner in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.