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Modified sheiko #37

by Matthew E.
21 athletes joined

Program Description

Swap bench for press Gain strength on squat press dead Also, 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
    70 minutes
  • Created
    Mar 02, 2024 04:11
  • Last Edited
    Jun 18, 2025 09:05

Summary

Transform your strength training with the Modified Sheiko #37 program, designed for serious lifters seeking to enhance their performance over 4 weeks. This 3-day-a-week regimen focuses on compound movements like the Overhead Press, Squat, and Deadlift, ensuring you build muscle and increase your lifting capacity. Each session is structured to progressively challenge you with varying intensities, promoting strength gains and muscle hypertrophy. Get ready to push your limits and achieve your fitness goals with this effective and dynamic training plan!
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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
Overhead Press (Barbell)
1
2
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
4A
Chest Supported Row (Dumbbell)
10
5 reps
RPE 6.5
5
Squat (Barbell)
1
2
6
5 reps
5 reps
5 reps
50%
60%
70%
6A
Overhead Press (Barbell)
1
1
4
6 reps
6 reps
6 reps
50%
60%
65%
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
Overhead Press (Barbell)
1
1
2
6
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
4
3 reps
3 reps
3 reps
55%
65%
75%
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
Overhead Press (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
50%
60%
70%
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
Overhead Press (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Squat (Barbell)
1
1
2
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
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 (Dumbbell)
4
6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
4
6 reps
RPE 7
4
Rack Pull (Barbell)
1
2
2
4
5 reps
5 reps
4 reps
3 reps
50%
60%
70%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
4
4 reps
4 reps
4 reps
50%
60%
70%
2
Overhead Press (Barbell)
1
2
5
5 reps
5 reps
4 reps
50%
60%
70%
3
Deadlift (Barbell)
1
1
2
5
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
4
4 reps
4 reps
4 reps
4 reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1
1
3
4
2
1
1
2
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
Rack Pull (Barbell)
1
2
4
5 reps
5 reps
4 reps
60%
70%
80%
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
4 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Overhead Press (Barbell)
1
1
4
5 reps
5 reps
4 reps
55%
65%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead 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
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
6
4 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1
1
2
2
2
1
1
1
2
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
Squat (Barbell)
1
1
4
3 reps
3 reps
2 reps
55%
65%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead 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
Overhead Press (Barbell)
1
1
4
6 reps
6 reps
6 reps
50%
60%
65%
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
5
5 reps
5 reps
5 reps
50%
60%
70%
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%
4A
Chest Supported Row (Dumbbell)
10 Sets
5 Reps
@6.5
5
Squat (Barbell)
1 Set
2 Sets
6 Sets
5 Reps
5 Reps
5 Reps
50%
60%
70%
6A
Overhead Press (Barbell)
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
50%
60%
65%
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 (Dumbbell)
4 Sets
6 Reps
@7
3
Chest Supported Row (Dumbbell)
4 Sets
6 Reps
@7
4
Rack Pull (Barbell)
1 Set
2 Sets
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
80%
Day 3
1
Overhead 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
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%