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Sheiko 30# ohp and barbell row specific

by Hernan Morales

Program Description

Elevate your strength with the "Sheiko OHP and Barbell Row Specify" program, designed for powerlifters seeking to enhance their overhead press and barbell row performance. Over the course of 4 weeks, you'll engage in 8 training sessions per week, focusing on high-intensity lifts that challenge your shoulders and back. This intermediate to advanced program utilizes a garage gym setup, making it perfect for dedicated lifters ready to push their limits. Get ready to build muscle, improve your technique, and achieve your lifting goals!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2025 08:31
  • Last Edited
    Dec 15, 2025 09:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Triceps
12.1%
Lats
11.7%
Middle Delts
9.1%
Front Delts
9.1%
Biceps
7.5%
Forearms
7.5%
Neck
6%
Quadriceps
5.2%
Abs
4.6%
Rear Delts
3%
Calves
3%
Other
3%
Glutes
1.5%
Hamstrings
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5
3 reps
5 reps
80%
70%
2
Barbell Row
5
5
3 reps
3 reps
80%
75%
3
Wide Grip Rear Pull-Up
5
10 reps
-
4
Reverse Curl (Barbell)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Standing Calf Raise
5
10 reps
-
8
Box Jump
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
80%
2
Barbell Row
3
4
1 reps
2 reps
90%
80%
3
Wide Grip Rear Pull-Up
5
10 reps
-
4
Reverse Curl (Barbell)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Standing Calf Raise
5
10 reps
-
8
Box Jump
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4
3 reps
4 reps
80%
75%
2
Barbell Row
5
4
3 reps
6 reps
80%
65%
3
Wide Grip Rear Pull-Up
5
10 reps
-
4
Reverse Curl (Barbell)
5
10 reps
-
5
Tricep Extension (Barbell)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Standing Calf Raise
5
10 reps
-
8
Box Jump
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2 reps
3 reps
85%
80%
2
Barbell Row
2
4
1 reps
2 reps
90%
80%
3
Wide Grip Rear Pull-Up
5
10 reps
-
4
Reverse Curl (Barbell)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Standing Calf Raise
5
10 reps
-
8
Box Jump
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
80%
2
Barbell Row
5
4
3 reps
4 reps
80%
70%
3
Shrug (Barbell)
5
10 reps
-
4
Rear Delt Fly (Dumbbell)
5
10 reps
-
5
Preacher Curl (Barbell)
5
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
7
Neck Harness
5
10 reps
-
8
Neck Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5
2 reps
2 reps
80%
75%
2
Barbell Row
5
5 reps
70%
3
Shrug (Barbell)
5
10 reps
-
4
Rear Delt Fly (Dumbbell)
5
10 reps
-
5
Preacher Curl (Barbell)
5
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
7
Neck Harness
5
10 reps
-
8
Neck Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5
3 reps
5 reps
80%
70%
2
Barbell Row
3
3
2 reps
3 reps
85%
80%
3
Shrug (Barbell)
5
10 reps
-
4
Rear Delt Fly (Dumbbell)
5
10 reps
-
5
Preacher Curl (Barbell)
5
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
7
Neck Harness
5
10 reps
-
8
Neck Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Barbell Row
6
3 reps
80%
3
Shrug (Barbell)
5
10 reps
-
4
Rear Delt Fly (Dumbbell)
5
10 reps
-
5
Preacher Curl (Barbell)
5
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
7
Neck Harness
5
10 reps
-
8
Neck Curl
5
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
6 Sets
2 Reps
80%
2
Barbell Row
5 Sets
4 Sets
3 Reps
4 Reps
80%
70%
3
Shrug (Barbell)
5 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
-
5
Preacher Curl (Barbell)
5 Sets
10 Reps
-
6
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
-
7
Neck Harness
5 Sets
10 Reps
-
8
Neck Curl
5 Sets
10 Reps
-
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Sets
3 Reps
5 Reps
80%
70%
2
Barbell Row
5 Sets
5 Sets
3 Reps
3 Reps
80%
75%
3
Wide Grip Rear Pull-Up
5 Sets
10 Reps
-
4
Reverse Curl (Barbell)
5 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
6
Leg Extension
5 Sets
10 Reps
-
7
Standing Calf Raise
5 Sets
10 Reps
-
8
Box Jump
5 Sets
5 Reps
-