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Sheiko Template #37

by Christopher H.
1 athletes joined
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
    Jun 18, 2025 07:50

Summary

The Sheiko Template #37 is a structured 4-week program designed for serious lifters looking to enhance their strength and technique. With three training sessions per week, you'll focus on key lifts like the bench press, squat, and deadlift, progressively increasing intensity to build muscle and power. Each workout is meticulously crafted to target major muscle groups, ensuring a balanced approach to strength training. Get ready to push your limits and achieve new personal bests!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-