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Sheiko 29
Bulking
Advanced
Barbell
Plan Details
The Sheiko 29 routine by DarkSpoon is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
W1 Mon
Est. 90 min
10 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
2 Sets x 4 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
5 Sets x 3 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
4 Sets x 4 Reps
Dumbbell Fly
5 Sets x 10 Reps
Day 3
W1 Wed
Est. 98 min
12 exercises
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
2 Sets x 3 Reps
Deadlift to knees
2 Sets x 3 Reps
Deadlift to knees
4 Sets x 3 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dip
5 Sets x 5 Reps
Deadlift from box
1 Set x 4 Reps
Deadlift from box
1 Set x 4 Reps
Deadlift from box
2 Sets x 4 Reps
Deadlift from box
4 Sets x 3 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 5
W1 Fri
Est. 88 min
14 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
2 Sets x 2 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
2 Sets x 4 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Deep Squat
5 Sets x 3 Reps
Day 8
W2 Mon
Est. 107 min
13 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Deep Squat
5 Sets x 2 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
5 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Barbell Front Squat
2 Sets x 3 Reps
Barbell Front Squat
2 Sets x 3 Reps
Barbell Front Squat
4 Sets x 2 Reps
Day 10
W2 Wed
Est. 96 min
13 exercises
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
2 Sets x 3 Reps
Deadlift to knees
4 Sets x 2 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
2 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
5 Sets x 10 Reps
Deadlift from box
1 Set x 4 Reps
Deadlift from box
1 Set x 4 Reps
Deadlift from box
2 Sets x 4 Reps
Deadlift from box
2 Sets x 4 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Day 12
W2 Fri
Est. 97 min
15 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Deep Squat
5 Sets x 2 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
2 Sets x 2 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 7 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
2 Sets x 5 Reps
Barbell Deep Squat
4 Sets x 4 Reps
Day 15
W3 Mon
Est. 107 min
14 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Deep Squat
4 Sets x 2 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
6 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Barbell Front Squat
1 Set x 3 Reps
Barbell Front Squat
1 Set x 3 Reps
Barbell Front Squat
1 Set x 3 Reps
Barbell Front Squat
4 Sets x 3 Reps
Day 17
W3 Wed
Est. 175 min
15 exercises
Deficit Deadlift
2 Sets x 3 Reps
Deficit Deadlift
2 Sets x 3 Reps
Deficit Deadlift
4 Sets x 3 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
3 Sets x 2 Reps
Barbell Bench Press
32 Sets x 2 Reps
Barbell Bench Press
2 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Deadlift from box
1 Set x 4 Reps
Deadlift from box
2 Sets x 4 Reps
Deadlift from box
2 Sets x 3 Reps
Deadlift from box
3 Sets x 2 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Day 19
W3 Fri
Est. 141 min
10 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Deep Squat
6 Sets x 3 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
7 Sets x 83 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 4 Reps
Day 22
W4 Mon
Est. 101 min
12 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Deep Squat
5 Sets x 3 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
5 Sets x 4 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dip
5 Sets x 8 Reps
Barbell Front Squat
2 Sets x 5 Reps
Barbell Front Squat
2 Sets x 4 Reps
Barbell Front Squat
3 Sets x 3 Reps
Day 24
W4 Wed
Est. 100 min
15 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
3 Sets x 2 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
2 Sets x 3 Reps
Barbell Deadlift
2 Sets x 3 Reps
Barbell Deadlift
3 Sets x 2 Reps
Barbell Deadlift
3 Sets x 2 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Fly
5 Sets x 10 Reps
Day 26
W4 Fri
Est. 114 min
16 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Deep Squat
6 Sets x 3 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
2 Sets x 4 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
2 Sets x 2 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dip
5 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
