Sheiko #31
Sheiko #31 is a 4-day powerlifting training approach focused on powerlifting technique and volume. Use this page to understand the training style and organize your workouts in Gym Log.
What is the Sheiko #31?
Sheiko #31 is a 4-day powerlifting training approach focused on powerlifting technique and volume. Use this page to understand the training style and organize your workouts in Gym Log. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Gym Log starter schedule
- Squat
- Bench Press
- Barbell Row
- Romanian Deadlift
- Plank
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Deadlift
- Overhead Press
- Pull-Up or Lat Pulldown
- Bulgarian Split Squat
- Curl
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Front Squat
- Incline Bench Press
- Seated Cable Row
- Leg Curl
- Triceps Pressdown
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Squat
- Bench Press
- Barbell Row
- Hip Thrust
- Lateral Raise
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
How to use it
- Primary strength movements
- Supplemental work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured powerlifting routine with a clear weekly schedule.
Goal
Powerlifting technique and volume
Progression
Use the original program source for exact progression rules. Gym Log provides a practical starter structure for tracking the program.
Accuracy note
This is a Gym Log starter template rather than an official program prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Sheiko #31
How many days per week is the Sheiko #31?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Sheiko #31 for?
People seeking a structured powerlifting routine with a clear weekly schedule.
Can I track the Sheiko #31 in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.