Day 1
Monday
5 exercises
Bench Press
50% x 5 / 60% x 4 / 70% x 3 / 5 x 75% x 3
Chest
Squat
50% x 5 / 60% x 5 / 5 x 70% x 5
Quads
Bench Press
50% x 6 / 60% x 6 / 4 x 65% x 6
Chest
Chest Muscles
4 x 6
Chest
Good Morning (Standing)
5 x 5
Hamstrings
Built-in training plan
Sheiko Intermediate Medium Load
The intermediate, medium-load Sheiko selection keeps the original high-frequency squat, bench, and deadlift practice, percentage prescriptions, and exercise-specific volume. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 3
- Weeks
- 4
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is Sheiko Intermediate Medium Load right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell
[Plan at a glance]
Plan at a glance
The intermediate, medium-load Sheiko selection keeps the original high-frequency squat, bench, and deadlift practice, percentage prescriptions, and exercise-specific volume.
Max lifts
SquatBench PressDeadlift
Equipment
Barbell
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 4
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
4
weeks
Week 1
Week 2
Week 3
Week 4
[Compare]
Compare this program with nearby alternatives
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
Explore the other training tools
[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Wednesday
5 exercises
Deadlift
50% x 3 / 60% x 3 / 70% x 3 / 4 x 75% x 3
Hamstrings
Incline Bench Press (30°)
50% x 3 / 60% x 3 / 4 x 70% x 3
Chest
Deadlift From Boxes
60% x 3 / 70% x 3 / 4 x 80% x 3
Hamstrings
Leg Extension
5 x 8
Quads
Abs
3 x 8
Core
Day 3
Friday
5 exercises
Bench Press
50% x 7 / 55% x 6 / 60% x 5 / 65% x 4 / +7
Chest
Squat
50% x 5 / 60% x 4 / 70% x 3 / 5 x 75% x 3
Quads
French Press
5 x 8
Chest
Lat Muscles
5 x 8
Back
Good Morning (Sitting)
5 x 5
Hamstrings
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about Sheiko Intermediate Medium Load
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 4. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]