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Sheiko Template #37

by Christopher H.
5.0
(1 rating)

Program Description

Build strength using Sheiko templates #37.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 08, 2025 01:21
  • Last Edited
    Apr 10, 2025 02:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Squat (Barbell)
1
2
5
5 reps
5 reps
5 reps
50%
60%
70%
3
Bench Press (Barbell)
1
2
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Chest Fly (Dumbbell)
5
10 reps
-
5
Good Morning
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
2
6
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Pec Fly (Dumbbell)
5
10 reps
-
4
Push Up
5
10 reps
-
5
Squat (Barbell)
1
1
4
3 reps
3 reps
3 reps
55%
65%
75%
6
Good Morning
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Pec Fly (Dumbbell)
5
10 reps
-
4
Push Up
5
10 reps
-
5
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Pec Fly (Dumbbell)
5
10 reps
-
4
Dip (Bodyweight)
5
8 reps
-
5
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
6
Good Morning
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
4
5 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
6
4 reps
-
3
Dip (Bodyweight)
5
5 reps
-
4
Deadlift From Boxes
1
2
2
4
5 reps
5 reps
4 reps
3 reps
50%
60%
70%
80%
5
Lunge (Barbell)
5
5 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift Up To Knees
1
2
4
4 reps
4 reps
4 reps
50%
60%
70%
2
Bench Press (Barbell)
1
2
5
5 reps
5 reps
4 reps
50%
60%
70%
3
Pec Fly (Dumbbell)
5
10 reps
-
4
Deadlift (Barbell)
1
1
2
5
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
5
Lunge (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift Up To Knees
1
1
2
4
4 reps
4 reps
4 reps
4 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
3
4
2
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
65%
60%
55%
50%
3
Pec Fly (Dumbbell)
5
10 reps
-
4
Deadlift From Boxes
1
2
4
5 reps
5 reps
4 reps
60%
70%
80%
5
Lunge (Barbell)
5
5 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Deadlift (Barbell)
1
1
2
2
3
4 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Bench Press (Barbell)
1
1
4
5 reps
5 reps
4 reps
55%
65%
75%
4
Pec Fly (Dumbbell)
5
10 reps
-
5
Lunge (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4
2
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
6 reps
8 reps
10 reps
50%
55%
60%
65%
70%
75%
60%
55%
50%
2
Pec Fly (Dumbbell)
5
10 reps
-
3
Squat (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
4
French Press
5
10 reps
-
5
Sitting Good Morning
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
2
2
2
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
4 reps
5 reps
6 reps
7 reps
50%
60%
70%
75%
80%
75%
70%
60%
50%
3
Pec Fly (Dumbbell)
5
10 reps
-
4
Tricep Rope Push Down (Cable)
5
10 reps
-
5
Squat (Barbell)
1
1
4
3 reps
3 reps
2 reps
55%
65%
75%
6
Sitting Good Morning
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Squat (Barbell)
1
1
2
5
5 reps
5 reps
5 reps
4 reps
50%
60%
70%
75%
3
Bench Press (Barbell)
1
2
4
6 reps
6 reps
6 reps
50%
60%
65%
4
Pec Fly (Dumbbell)
5
10 reps
-
5
Good Morning
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
3
Pec Fly (Dumbbell)
5
10 reps
-
4
Dip (Bodyweight)
5
8 reps
-
5
Sitting Good Morning
5
5 reps
-
6
Abs
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Squat (Barbell)
1 Set
2 Sets
5 Sets
5 Reps
5 Reps
5 Reps
50%
60%
70%
3
Bench Press (Barbell)
1 Set
2 Sets
4 Sets
6 Reps
6 Reps
6 Reps
50%
60%
65%
4
Chest Fly (Dumbbell)
5 Sets
10 Reps
-
5
Good Morning
5 Sets
5 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
75%
2
Incline Bench Press (Barbell)
6 Sets
4 Reps
-
3
Dip (Bodyweight)
5 Sets
5 Reps
-
4
Deadlift From Boxes
1 Set
2 Sets
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
80%
5
Lunge (Barbell)
5 Sets
5 Reps
-
6
Abs
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
4 Sets
2 Sets
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
6 Reps
8 Reps
10 Reps
50%
55%
60%
65%
70%
75%
60%
55%
50%
2
Pec Fly (Dumbbell)
5 Sets
10 Reps
-
3
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
4
French Press
5 Sets
10 Reps
-
5
Sitting Good Morning
5 Sets
5 Reps
-