Sheiko 32v2

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Sheiko 32v2 - JEFIT

Bulking

Intermediate

Barbell

Plan Details

The Sheiko 32v2 routine by DarkSpoon is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

W1 Mon

Est. 50 min

9 exercises

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

3 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

4 Sets x 2 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Day 3

W1 Wed

Est. 44 min

12 exercises

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

1 Set x 2 Reps

Barbell Deep Squat

1 Set x 1 Rep

Barbell Deep Squat

1 Set x 1 Rep

Barbell Deep Squat

1 Set x 1 Rep

Barbell Bench Press

1 Set x 3 Reps

Barbell Bench Press

1 Set x 3 Reps

Barbell Bench Press

1 Set x 2 Reps

Barbell Bench Press

1 Set x 2 Reps

Barbell Bench Press

1 Set x 1 Rep

Day 5

W1 Fri

Est. 68 min

12 exercises

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

4 Sets x 2 Reps

Barbell Deadlift

1 Set x 3 Reps

Barbell Deadlift

1 Set x 3 Reps

Barbell Deadlift

1 Set x 2 Reps

Barbell Deadlift

1 Set x 1 Rep

Barbell Deadlift

1 Set x 1 Rep

Barbell Deadlift

1 Set x 1 Rep

Dumbbell Fly

4 Sets x 6 Reps

Barbell Good Morning

4 Sets x 8 Reps

Day 8

W2 Mon

Est. 85 min

13 exercises

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

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

5 Sets x 2 Reps

Barbell Deep Squat

1 Set x 3 Reps

Barbell Deep Squat

1 Set x 3 Reps

Barbell Deep Squat

3 Sets x 2 Reps

Dumbbell Fly

4 Sets x 8 Reps

Barbell Good Morning

4 Sets x 4 Reps

Day 10

W2 Wed

Est. 79 min

13 exercises

Deadlift to knees

1 Set x 3 Reps

Deadlift to knees

1 Set x 3 Reps

Deadlift to knees

3 Sets x 1 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

2 Sets x 2 Reps

Barbell Bench Press

3 Sets x 1 Reps

Barbell Deadlift

1 Set x 3 Reps

Barbell Deadlift

2 Sets x 2 Reps

Barbell Deadlift

3 Sets x 1 Reps

Barbell Deadlift

5 Sets x 3 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Day 12

W2 Fri

Est. 85 min

12 exercises

Barbell Deep Squat

1 Set x 3 Reps

Barbell Deep Squat

2 Sets x 3 Reps

Barbell Deep Squat

2 Sets x 3 Reps

Barbell Deep Squat

6 Sets x 3 Reps

Barbell Deep Squat

2 Sets x 1 Reps

Barbell Deep Squat

2 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

4 Sets x 2 Reps

Dumbbell Fly

3 Sets x 6 Reps

Back Hyperextension

4 Sets x 6 Reps

Day 15

W3 Mon

Est. 63 min

11 exercises

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

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

2 Sets x 2 Reps

Barbell Bench Press

2 Sets x 1 Reps

Dumbbell Fly

3 Sets x 6 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Day 17

W3 Wed

Est. 61 min

9 exercises

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

4 Sets x 2 Reps

Barbell Deadlift

1 Set x 3 Reps

Barbell Deadlift

2 Sets x 3 Reps

Barbell Deadlift

2 Sets x 3 Reps

Barbell Deadlift

5 Sets x 2 Reps

Barbell Good Morning

4 Sets x 4 Reps

Day 19

W3 Fri

Est. 45 min

9 exercises

Barbell Deep Squat

1 Set x 3 Reps

Barbell Deep Squat

1 Set x 3 Reps

Barbell Deep Squat

1 Set x 2 Reps

Barbell Deep Squat

3 Sets x 1 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

Hanging Leg Raise

2 Sets x 8 Reps

Day 22

W4 Mon

Est. 43 min

8 exercises

Barbell Bench Press

1 Set x 3 Reps

Barbell Bench Press

1 Set x 3 Reps

Barbell Bench Press

2 Sets x 2 Reps

Barbell Bench Press

3 Sets x 1 Reps

Barbell Deadlift

1 Set x 3 Reps

Barbell Deadlift

1 Set x 3 Reps

Barbell Deadlift

3 Sets x 2 Reps

Hanging Leg Raise

2 Sets x 8 Reps

Day 24

W4 Wed

Est. 33 min

6 exercises

Barbell Deep Squat

1 Set x 3 Reps

Barbell Deep Squat

2 Sets x 2 Reps

Barbell Deep Squat

3 Sets x 1 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

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Sheiko 32v2

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