Sheiko #29-32 Workout Program

Origin & Philosophy

Boris Sheiko is one of the most successful powerlifting coaches in history. As head coach of the Russian national powerlifting team, his athletes have collected over 40 world championship titles. His numbered programs (#29, #30, #31, etc.) originally appeared as examples in his training books, written for specific athletes at the "Sportsman" classification level. They were never meant as cookie-cutter templates - but they've become exactly that, and for good reason. They work.

The core philosophy is counterintuitive: build maximal strength through massive volumes of submaximal work. Instead of grinding heavy singles and triples to failure, Sheiko programs keep you at 68-80% of your 1RM for most of the cycle. You practice the competition lifts with perfect form for hundreds of reps, and the strength comes from the accumulated volume rather than peak intensity. Think of it as "greasing the groove" taken to the extreme.

The 29-32 cycle is the most popular sequence. #29 prepares your body for the workload. #30 hits you with the highest volume. #31 shifts toward heavier weights. #32 peaks you for competition day.

Who It's For

• Experience level: Intermediate to advanced (1+ years of consistent barbell training)
• Prerequisites: Known 1RMs for Squat, Bench Press, and Deadlift. Enough work capacity to handle 90+ minute sessions with high set counts.
• Primary goal: Peaking strength for a powerlifting meet or testing new 1RMs
• Best suited for: Maintenance or slight caloric surplus. The volume is too high to run on a cut.

Pros & Cons

Pros

• Extremely high frequency on competition lifts (Bench Press 3x/week, Squat 2x/week) builds rock-solid technique through sheer repetition
• Submaximal loads (mostly 68-80% 1RM) mean you rarely grind reps - every rep is fast and technically clean, reducing injury risk
• The 4-block periodization (preparation -> accumulation -> transmutation -> peaking) is a proven approach used by dozens of world champions under Sheiko's coaching
• Massive bench press volume - you bench more often and with more total sets than almost any other powerlifting program
• Week 13 includes a full max test day (singles at 100%), so you get feedback on your progress before the final taper

Cons

• Sessions run 90+ minutes due to the sheer number of sets per exercise - you'll regularly do 15-20+ working sets of Bench Press in a single day (including the pyramid sessions)
• Every one of the 48 workouts is different. There's no routine to memorize - you need to follow the program closely each session
• No accessory customization built in - the generic assistance work (Bench Press, Dumbbell, Good Morning, Lunge) may not address your specific weak points
• The high volume can be crushing if you're not sleeping and eating enough. Sheiko himself warns against following these templates blindly without adjusting for individual recovery.
• Deadlift frequency is low (1x/week) compared to bench and squat. If your deadlift is a weak point, you may want a different program.

Program Structure

• Split: Full body every session - each day includes at least 2 of the 3 competition lifts plus accessories
• Periodization: Block periodization across 4 phases, with undulating volume and intensity within each block
• Schedule: Fixed 3 days per week (e.g., Monday/Wednesday/Friday)
• Block overview:
  • Block #29 (Weeks 1-4): Preparation - moderate volume, moderate intensity. Introduces the training structure and builds work capacity.
  • Block #30 (Weeks 5-8): Accumulation - highest volume of the cycle, about 50% more than #29. The hardest block.
  • Block #31 (Weeks 9-12): Transmutation - volume comes down, intensity goes up. Weights reach 85-90%.
  • Block #32 (Weeks 13-16): Peaking/Realization - lowest volume, highest intensity. Includes a max test day (Week 13 Day 2) and a 3-week taper to competition.

Exercise Selection & Rationale

The program is built almost entirely around the three competition lifts: Squat, Bench Press, and Deadlift. In Sheiko's system, the best way to get better at the competition lifts is to practice them at high frequency with perfect technique.

Deadlift variations appear throughout Blocks #29-31. Halting deadlifts (pulling only to knee height) build speed off the floor. Block pulls (bar starting at knee height) strengthen lockout. Deficit Deadlift builds starting strength from a disadvantaged position. All deadlift variations use your competition deadlift 1RM for percentage calculations.

Front Squat appears in Weeks 2 and 4 as a lighter quad-dominant variation that gives the posterior chain a break while still building squat-relevant strength.

Double sessions - many days include TWO separate Bench Press or Squat sessions within the same workout. The first is heavier (80-90%), the second is lighter volume work (65-75%). This is how Sheiko packs in so much volume without pushing any single session to failure.

Accessories are minimal and generic. Bench Press, Dumbbell (Blocks #29-30) and Chest Fly (Blocks #31-32) provide bench-adjacent work. Good Morning strengthens the posterior chain. Skullcrusher and Chest Dip build lockout strength. Lunge provides unilateral leg work. These are done at moderate effort - not to failure.

Set & Rep Scheme

The working percentages follow Prilepin's Table guidelines:

• 70-80% 1RM: 3-6 reps per set, 15-24 total reps per exercise. This is where most of your work lives.
• 80-90% 1RM: 2-4 reps per set, 10-15 total reps. Used more in Blocks #31 and #32.
• 90%+ 1RM: 1-2 reps per set, 4-7 total reps. Appears sparingly - mainly in the max test day and final weeks of #31.

Every session begins with ramp-up sets at 50-60% that serve as the warm-up. These are part of the program - don't skip them.

Some days feature a "pyramid" Bench Press session where you ramp up to 85%, hit singles, then come all the way back down through 13+ total set groups. These 20-set pyramids are a Sheiko signature and build tremendous pressing endurance.

No sets are taken to failure. You should always have 1-2 reps in reserve. If you're grinding reps, the weight is too heavy or you need more rest.

Progressive Overload

There's no session-to-session weight increase. The program uses your current 1RM and prescribes every weight for all 16 weeks. Progression is built into the block structure:

• Block #29: Most work at 70-80%
• Block #30: Higher volume at 70-80%, occasional work at 85-90%
• Block #31: More frequent work at 80-90%
• Block #32: Peaks with singles at 100%

After completing the full 16-week cycle, use your new 1RMs (from the max test in Week 13 or from competition) as the basis for your next cycle.

If you feel overtrained: Some fatigue is expected, especially during Block #30. Don't panic if you feel beat up in Weeks 5-8 - the volume drop in Blocks #31-32 will let you recover. If you truly can't complete the prescribed sets, reduce your 1RM by 5% and continue.

How Long to Run It / What Next

Run the full 16 weeks. Cutting it short defeats the purpose of the periodization - the blocks build on each other.

Signs you're ready to move on: You've tested new 1RMs at the end of the cycle. Take a deload week after, then either run it again with updated maxes or switch programs.

Transition to: Run 29-32 again with new maxes for continued peaking. For off-season hypertrophy between competition cycles, 5/3/1: Boring But Big or Juggernaut Method provide good volume at lower stress. For a shorter peaking cycle, you could run just Blocks #30-32 (12 weeks) if Block #29 felt too easy.

Equipment Needed

Barbell, squat rack, flat bench, and weight plates. That's it for the main work.

For accessories: dumbbells (for Bench Press, Dumbbell and Chest Fly), and a station for Chest Dip in Block #31.

Home gym substitutions:

• Leg Press -> Lunge or Bulgarian Split Squat
• Chest Dip -> Bench Press Close Grip if no dip station
• Incline Bench Press -> Overhead Press
• Skullcrusher -> Bench Press Close Grip or Triceps Dip

Rest Times

Sheiko doesn't prescribe specific rest times. The guideline: rest enough to complete the next set with perfect technique.

• Heavy main lifts (80%+): 3-5 minutes
• Moderate main lifts (70-79%): 2-4 minutes
• Ramp-up sets (50-65%): 1-2 minutes
• Accessories: 1-2 minutes

Sessions will run 90-120 minutes. If you need to cut session time, shorten rest on the lighter ramp-up sets first.

How to Pick Starting Weights

Enter your current competition 1RM (or best gym 1RM) for Squat, Bench Press, and Deadlift. Sheiko recommends using about 97% of your true max - so if you're conservative with your 1RM estimate, that's fine.

Labeled exercises need their 1RM set separately in the app:

• "aux: Bench Press" and "aux: Squat" - set to your main Bench Press / Squat 1RM
• "halting: Deadlift" and "block: Deadlift" - set to your competition Deadlift 1RM
• Deficit Deadlift - set to your competition Deadlift 1RM
• Front Squat - set to your front squat 1RM (typically 80-85% of back squat)

Common mistake: Using inflated 1RMs. Week 1 starts at 70-75% for sets of 3-5 - these should feel controlled and smooth. If you're struggling in Week 1, your 1RM is too high. Drop it by 5-10%.

Accessories have conservative default weights. Adjust them to your level during your first session - they should feel moderate, not hard.

Common Modifications

• Accessory swaps: The original Sheiko programs use generic categories ("bench press assistance", "lower back", "triceps"). The exercises here are common defaults. Swap freely based on your weaknesses.
• Reducing volume if needed: If Block #30 is too brutal, cut the second squat or bench session on the hardest days. Keep the heavy work, drop the lighter volume sets.
• Running without a meet: Use Week 13 Day 2 as your max test day. The remaining 3 weeks are taper - you can skip them or use them as a deload before your next program.
• Adding back work: The original program has no pulling. Adding 3-4 sets of Bent Over Row or Pull Up to 2-3 sessions per week won't interfere with recovery and will balance the extreme pressing volume.
• 12-week variant: Skip Block #29 and run #30-31-32. Only do this if you've run the full cycle before and already have the work capacity.