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Sheiko 31
Bulking
Intermediate
Barbell
Plan Details
The Sheiko 31 routine by DarkSpoon is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
W1 Mon
Est. 101 min
17 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
2 Sets x 5 Reps
Barbell Deep Squat
1 Set x 2 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 6 Reps
Barbell Deep Squat
1 Set x 7 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
4 Sets x 3 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Good Morning
5 Sets x 5 Reps
Day 3
W1 Wed
Est. 92 min
16 exercises
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
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
2 Sets x 2 Reps
Barbell Bench Press
2 Sets x 1 Reps
Barbell Bench Press
2 Sets x 2 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
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 5
W1 Fri
Est. 103 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
1 Set x 3 Reps
Barbell Deep Squat
4 Sets x 2 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
EZ Bar French Press
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 8
W2 Mon
Est. 88 min
14 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 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
3 Sets x 2 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 5 Reps
Day 10
W2 Wed
Est. 90 min
14 exercises
Deficit Deadlift
1 Set x 3 Reps
Deficit Deadlift
1 Set x 3 Reps
Deficit 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
1 Set x 4 Reps
Barbell Bench Press
4 Sets x 4 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
3 Sets x 2 Reps
Barbell Military Press
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 12
W2 Fri
Est. 76 min
11 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
2 Sets x 3 Reps
Barbell Deep Squat
3 Sets x 2 Reps
Barbell Deep Squat
2 Sets x 3 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
4 Sets x 3 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Leg Press
5 Sets x 5 Reps
Day 15
W3 Mon
Est. 91 min
16 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 5 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 7 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 6 Reps
Barbell Deep Squat
1 Set x 2 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Dumbbell Fly
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 17
W3 Wed
Est. 99 min
18 exercises
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
1 Set x 3 Reps
Deadlift to knees
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
2 Sets x 3 Reps
Barbell Bench Press
2 Sets x 2 Reps
Barbell Bench Press
2 Sets x 1 Reps
Barbell Bench Press
2 Sets x 2 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
2 Sets x 1 Reps
EZ Bar French Press
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 19
W3 Fri
Est. 69 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
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
4 Sets x 2 Reps
Dumbbell Fly
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 19
W3 Fri
Est. 70 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
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
4 Sets x 2 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Good Morning
5 Sets x 4 Reps
Day 24
W4 Wed
Est. 93 min
16 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 2 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
2 Sets x 1 Reps
Barbell Bench Press
2 Sets x 2 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
2 Sets x 2 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
2 Sets x 1 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Machine Leg Press
5 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 26
W4 Fri
Est. 85 min
11 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
4 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 3 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Military Press
5 Sets x 6 Reps
Barbell Good Morning
5 Sets x 4 Reps
