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

Sheiko 37v2

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