Sheiko 30# ohp and barbell row specific
Unlock your strength with targeted overhead presses and barbell rows—transform your powerlifting game in just 4 weeks!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 5 | 3 reps | 80% |
| 5 | 5 reps | 70% | ||
| 2 | Barbell Row | 5 | 3 reps | 80% |
| 5 | 3 reps | 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 | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 6 | 2 reps | 80% |
| 2 | Barbell Row | 5 | 3 reps | 80% |
| 4 | 4 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 | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Sheiko 30# ohp and barbell row specific is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Sheiko 30# ohp and barbell row specific is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Sheiko 30# ohp and barbell row specific is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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