Sheiko - Workout Routines

February 7, 2023

Fixed a problem with the calendar not showing 2023.

September 30, 2022

This version fixes a bug preventing iPad users from opening the app.

September 29, 2022

This version fixes a French language bug. If you find any other issues with the app please report them via email feedback found on the settings page.

September 28, 2022

Version 3.0 fixes outstanding bugs and improves the UI. If you have any problems with the app please report them through the app so they can be fixed as quickly as possible.

December 18, 2019

> Fixed a bug causing crashes after deleting an exercise > Added support for iOS 13

February 4, 2019

This version fixes a few small bugs and adds the option to sign out and log back in.

January 3, 2019

New backup system. Restoring app data previously failed for some people. Not any more. Restoring is super fast and shouldn't fail for anyone. You'll need to back up your app data in the app settings right after installing this update. DON'T FORGET.

December 30, 2018

This version adds three new programs to the list. These programs place greater emphasis on one of the lifts. These are great to use if you want to concentrate on bringing up one lift while maintaining your other two lifts.

August 13, 2018

*Added labels to the number of lifts and average intensity bars. *Added a notice after you finish the last day of a training cycle.

July 10, 2018

This version fixes an issue with weights and the 38mm Apple watch. There is also a change during workouts when logging RIR. When you set a value for that, the app will interpret the set as finished and mark it in red.

3 Lifts: Deadlift Emphasis

Bring up a lagging deadlift with this program

3 Lifts: Squat Emphasis

Bring up a lagging squat with this program

Three Day Bench Program

This program is 16 weeks long with three workouts per week and focuses specifically on the bench press while doing light work for the hip and knee areas.

3 Lifts: Bench Emphasis

Bring up a lagging bench with this program

Small Load Bench Program

This program is 16 weeks long with four workouts per week and focuses specifically on the bench press while doing light work for the hip and knee areas.

Medium Load Bench Program

This program is 16 weeks long with four workouts per week and focuses specifically on the bench press while doing light work for the hip and knee areas.

Large Load Bench Program

This program is 16 weeks long with four workouts per week and focuses specifically on the bench press while doing light work for the hip and knee areas.

Emphasis Programs Bundle

Get all three emphasis programs

Bench Program Bundle

This bundle includes all Sheiko programs for specialized training of the bench press. Included are both three and four-day programs, as well as three difficulty levels to choose between when training with a four-day schedule.