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Sheiko 37v2
Bulking
Intermediate
Barbell
Plan Details
The Sheiko 37v2 routine by DarkSpoon is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is the #37v2 found in the over 80kg plan from Sheiko. Weight can be found at http://sheiko-program.ru/forum/index.php?topic=15.0
Routine detail
Day 1
W1 Mon
Est. 93 min
12 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
5 Sets x 3 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Barbell Good Morning
5 Sets x 5 Reps
Day 3
W1 Wed
Est. 240 min
12 exercises
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
4 Sets x 3 Reps
Barbell Incline Bench Press
1 Set x 3 Reps
Barbell Incline Bench Press
1 Set x 3 Reps
Barbell Incline Bench Press
4 Sets x 3 Reps
Deadlift from box
1 Set x 3 Reps
Deadlift from box
1 Set x 3 Reps
Deadlift from box
4 Sets x 3 Reps
Machine Leg Extension
5 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 5
W1 Fri
Est. 119 min
18 exercises
Barbell Bench Press
1 Set x 7 Reps
Barbell Bench Press
1 Set x 6 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 5 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
5 Sets x 3 Reps
EZ Bar French Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Seated Good Morning
5 Sets x 5 Reps
Day 8
W2 Mon
Est. 106 min
14 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set 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
1 Set x 3 Reps
Barbell Bench Press
5 Sets x 2 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
4 Sets x 3 Reps
Dumbbell Fly
5 Sets x 8 Reps
Elevated Push-Up
4 Sets x 8 Reps
Barbell Good Morning
5 Sets x 5 Reps
Day 10
W2 Wed
Est. 69 min
11 exercises
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
4 Sets x 3 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
4 Sets x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
4 Sets x 3 Reps
Machine Leg Press
4 Sets x 6 Reps
Day 12
W2 Fri
Est. 109 min
18 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Deep Squat
3 Sets x 2 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
2 Sets x 2 Reps
Barbell Bench Press
2 Sets x 1 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 6 Reps
Barbell Seated Good Morning
5 Sets x 6 Reps
Day 15
W3 Mon
Est. 104 min
14 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
4 Sets x 3 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
5 Sets x 3 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
4 Sets x 5 Reps
Dumbbell Fly
5 Sets x 10 Reps
Elevated Push-Up
4 Sets x 8 Reps
Leg Raise
3 Sets x 10 Reps
Day 17
W3 Wed
Est. 92 min
16 exercises
Deficit Deadlift
1 Set x 3 Reps
Deficit Deadlift
2 Sets x 2 Reps
Deficit Deadlift
3 Sets x 1 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 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
Deadlift from box
1 Set x 3 Reps
Deadlift from box
1 Set x 3 Reps
Deadlift from box
1 Set x 3 Reps
Deadlift from box
2 Sets x 2 Reps
Deadlift from box
3 Sets x 1 Reps
Barbell Military Press
4 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 19
W3 Fri
Est. 84 min
13 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
4 Sets x 2 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
4 Sets x 2 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 21
W4 Mon
Est. 110 min
15 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set 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
1 Set x 3 Reps
Barbell Bench Press
4 Sets x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Deep Squat
4 Sets x 2 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Weighted Tricep Dip
5 Sets x 4 Reps
Barbell Good Morning
5 Sets x 5 Reps
Day 23
W4 Wed
Est. 96 min
15 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Bench Press
3 Sets x 2 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
2 Sets x 3 Reps
Barbell Deadlift
2 Sets x 3 Reps
Barbell Deadlift
3 Sets x 2 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
4 Sets x 4 Reps
Machine Leg Extension
5 Sets x 8 Reps
Leg Raise
3 Sets x 10 Reps
Day 25
W4 Fri
Est. 85 min
10 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
5 Sets x 3 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
5 Sets x 10 Reps
EZ Bar French Press
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 8 Reps
