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Sheiko Beginner Program
JH Variant V1 - Your AI-Powered Powerlifting Coach
Your 1-Rep Maxes (1RM in kg)
Week:
Preparation Period (4 Weeks) - Week 1
Monday
| Exercise | SetsxReps | kg | RPE |
|---|---|---|---|
| Squat | 4x4 | 70 70% | |
| Bench Press | 4x3 | 70 70% | |
| Rack Pulls | 3x4 | 60 60% | |
| Bent-Over-Rows | 4x8 | RPE 8 | |
| Weighted Crunches | 3x10 | RPE 7 |
Wednesday
| Exercise | SetsxReps | kg | RPE |
|---|---|---|---|
| Bench Press | 4x4 | 60 60% | |
| Deadlift to Knees | 3x3 | 70 70% | |
| Squat | 4x4 | 60 60% | |
| Close Grip Bench Press | 4x5 | 50 50% | |
| Roman Chair Hyperextension | 4x12 | RPE 8 |
Friday
| Exercise | SetsxReps | kg | RPE |
|---|---|---|---|
| Squat | 4x3 | 75 75% | |
| Bench Press | 4x2 | 75 75% | |
| Deadlift | 4x2 | 80 80% | |
| Dumbbell Seated Shoulder Press | 4x6 | RPE 7 | |
| Incline Reverse Crunch | 3x10 | RPE 7 |