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Modified sheiko #29
by Matthew E.
13 athletes joined
Program Description
Increased sub Maximal volume and frequency hopefully leading to better proficiency in the three lifts (replaced bench with press) Super set all press with chest support row and/or pull-ups
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 25, 2024 08:28
Last Edited
May 26, 2024 09:13
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Week 1
1 / 4 Weeks
Day 1
1
Overhead 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
Overhead Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
4 Reps
50%
60%
70%
Day 2
1
Deadlift (Paused)
1 Set
2 Sets
2 Sets
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@6.5
3
Rack Pull (Barbell)
1 Set
1 Set
2 Sets
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
55%
65%
75%
85%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
4 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
6 Reps
8 Reps
50%
60%
70%
75%
80%
60%
50%
2
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Front Squat (Barbell)
2 Sets
2 Sets
4 Sets
3 Reps
3 Reps
2 Reps
45%
55%
60%
Day 2
1
Deadlift (Paused)
1 Set
1 Set
2 Sets
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1 Set
2 Sets
4 Sets
6 Reps
6 Reps
6 Reps
50%
60%
65%
3
Rack Pull (Barbell)
1 Set
1 Set
2 Sets
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
55%
65%
75%
80%
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
3 Reps
5 Reps
7 Reps
50%
60%
70%
80%
75%
65%
55%
3
Squat (Barbell)
1 Set
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
50%
60%
70%
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
55%
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
6 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
Day 2
1
Deficit Deadlift (Barbell)
2 Sets
2 Sets
4 Sets
3 Reps
3 Reps
3 Reps
50%
60%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
3 Sets
2 Sets
2 Sets
5 Reps
4 Reps
3 Reps
2 Reps
2 Reps
3 Reps
50%
60%
70%
80%
85%
80%
3
Rack Pull (Barbell)
1 Set
2 Sets
2 Sets
3 Sets
4 Reps
4 Reps
3 Reps
2 Reps
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
7 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
5 Sets
5 Reps
4 Reps
4 Reps
55%
65%
75%
3
Front Squat (Barbell)
2 Sets
2 Sets
3 Sets
5 Reps
4 Reps
3 Reps
40%
50%
60%
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
2 Reps
50%
60%
70%
80%
85%
80%
3
Overhead Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
60%
70%
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
4 Sets
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
6 Reps
8 Reps
50%
60%
70%
80%
85%
60%
50%