Sheiko ohp

by Hernan Morales

1 athletes joined

Program Description

This program is meant to bring up your ohp and barbell rows which will be programmed with Sheiko accessories and Sheiko volume to bring up your ohp and barbell rows

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Dec 17, 2025 05:50
Last Edited
Dec 17, 2025 06:42

Muscle Engagement

Front

Back

MuscleSet

Upper Back

18.3%

Middle Delts

11.2%

Front Delts

11.2%

Triceps

11.2%

Lats

10.5%

Quadriceps

8.9%

Biceps

6.4%

Rear Delts

5.4%

Calves

5.1%

Abs

4.3%

Forearms

3.2%

Glutes

1.4%

Hamstrings

1.4%

Adductors

1.4%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Overhead Press (Barbell)

4 reps

70%

Barbell Row

3 reps

70%

Rear Delt Fly (Dumbbell)

8 reps

65%

Preacher Curl (Barbell)

6 reps

70%

Shrug (Barbell)

8 reps

65%

Day 1

Overhead Press (Barbell)

2 reps

80%

Barbell Row

2 reps

75%

Rear Delt Fly (Dumbbell)

6 reps

70%

Preacher Curl (Barbell)

6 reps

3 reps

70%

Shrug (Barbell)

10 reps

75%

Day 1

Overhead Press (Barbell)

2 reps

80%

Barbell Row

3 reps

75%

Rear Delt Fly (Dumbbell)

8 reps

65%

Preacher Curl (Barbell)

6 reps

70%

Shrug (Barbell)

4 reps

80%

Day 1

Overhead Press (Barbell)

2 reps

80%

Barbell Row

2 reps

80%

Rear Delt Fly (Dumbbell)

8 reps

65%

Preacher Curl (Barbell)

6 reps

70%

Day 2

Overhead Press (Barbell)

3 reps

75%

Barbell Row

4 reps

70%

Lunge (Barbell)

5 reps

75%

Leg Extension

5 reps

75%

Standing Calf Raise

8 reps

65%

Day 2

Overhead Press (Barbell)

2 reps

75%

Barbell Row

3 reps

5 reps

7 reps

6 reps

4 reps

65%

Lunge (Barbell)

8 reps

65%

Leg Extension

8 reps

65%

Standing Calf Raise

10 reps

75%

Day 2

Overhead Press (Barbell)

2 reps

80%

Barbell Row

4 reps

70%

Standing Behind Neck Shoulder Press (Barbell)

2 reps

85%

Leg Extension

6 reps

70%

Standing Calf Raise

8 reps

65%

Day 2

Barbell Row

3 reps

80%

Seated Military Press (Barbell)

3 reps

70%

Leg Extension

6 reps

70%

Standing Calf Raise

6 reps

70%

Day 1

Overhead Press (Barbell)

4 Sets

4 Reps

70%

Barbell Row

4 Sets

3 Reps

70%

Rear Delt Fly (Dumbbell)

4 Sets

8 Reps

65%

Preacher Curl (Barbell)

5 Sets

6 Reps

70%

Shrug (Barbell)

4 Sets

8 Reps

65%

Day 2

Overhead Press (Barbell)

4 Sets

3 Reps

75%

Barbell Row

4 Sets

4 Reps

70%

Lunge (Barbell)

5 Sets

5 Reps

75%

Leg Extension

5 Sets

5 Reps

75%

Standing Calf Raise

4 Sets

8 Reps

65%