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Modified sheiko #29

by Matthew E.
16 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
    Jun 18, 2025 11:58

Summary

Experience a transformative 4-week journey with the Modified Sheiko #29 program, designed for dedicated lifters looking to enhance their strength and technique. This program focuses on three training days per week, incorporating key barbell movements like the Overhead Press, Squat, and Deadlift, all tailored to maximize your performance. With a blend of varying intensities and rep ranges, you'll build muscle and improve your lifting efficiency in a garage gym setting. Get ready to push your limits and achieve your strength goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Overhead 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
Overhead Press (Barbell)
1
1
4
5 reps
5 reps
4 reps
50%
60%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Front Squat (Barbell)
2
2
4
3 reps
3 reps
2 reps
45%
55%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Overhead Press (Barbell)
1
1
2
6
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1
1
5
5 reps
4 reps
4 reps
55%
65%
75%
3
Front Squat (Barbell)
2
2
3
5 reps
4 reps
3 reps
40%
50%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 6.5
3
Rack Pull (Barbell)
1
1
2
4
4 reps
4 reps
4 reps
4 reps
55%
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1
2
4
6 reps
6 reps
6 reps
50%
60%
65%
3
Rack Pull (Barbell)
1
1
2
4
4 reps
4 reps
4 reps
4 reps
55%
65%
75%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
2
2
4
3 reps
3 reps
3 reps
50%
60%
65%
2
Overhead Press (Barbell)
1
1
2
3
2
2
5 reps
4 reps
3 reps
2 reps
2 reps
3 reps
50%
60%
70%
80%
85%
80%
3
Rack Pull (Barbell)
1
2
2
3
4 reps
4 reps
3 reps
2 reps
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead 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
3
3 reps
3 reps
3 reps
3 reps
2 reps
2 reps
50%
60%
70%
80%
85%
80%
3
Overhead Press (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
4
2
1
1
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
2
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1
1
2
2
1
1
1
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
2
4
5 reps
5 reps
4 reps
50%
60%
70%
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
Overhead Press (Barbell)
1
1
2
7
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
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
Overhead Press (Barbell)
1
1
3
4
2
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
6 reps
8 reps
50%
60%
70%
80%
85%
60%
50%
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%