Sheiko is the broader powerlifting block
It keeps squat, bench, and deadlift practice in the same week with more exercise-specific volume.
Program comparison
Sheiko Intermediate vs Nuckols Squat 2x
Both use percentage-based intermediate work, but Sheiko spreads all three powerlifting lifts across three days while Nuckols specializes the squat twice weekly.
[Program]
Sheiko Intermediate Medium Load
The intermediate medium-load Sheiko selection with three weekly powerlifting sessions and percentage-based volume.
3 criteria.daysShort4 criteria.weeksShort
[Program]
Greg Nuckols 28 Programs (Squat 2x Intermediate)
A four-week intermediate squat wave with twice-weekly volume and intensity sessions.
2 criteria.daysShort4 criteria.weeksShort
[Comparison]
How Sheiko and Nuckols differ
Compare full-meet practice and exercise variety with a shorter squat-focused wave that is easier to combine with other training.
Criteria
Sheiko Intermediate Medium Load
Greg Nuckols 28 Programs (Squat 2x Intermediate)
Primary focus
Strength
Strength
Typical level
Intermediate
Intermediate
Training frequency
Training days per week: 3
Training days per week: 2
Program length
Program length in weeks: 4
Program length in weeks: 4
[Compare the weekly shape]
Compare the weekly shape
The lines show planned work sets across the stored weeks, while the timelines make each program’s length easy to scan.
Weekly volume comparison
planned work sets
Sheiko Intermediate Medium LoadGreg Nuckols 28 Programs (Squat 2x Intermediate)
Program length
Sheiko Intermediate Medium Load
4weeks
Greg Nuckols 28 Programs (Squat 2x Intermediate)
4weeks
Nuckols is easier to specialize or pair
The two-day squat wave gives you a clear volume and intensity split without committing every session to all three lifts.
Choose by training focus, not just experience level
Sheiko suits full-lift practice; Nuckols suits squat emphasis or a modular program built around another plan.
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