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Sheiko 32v2
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
