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Modified sheiko #37
by Matthew E.
15 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
May 30, 2024 04:11
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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%
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%
Day 1
1
Squat (Barbell)
1 Set
2 Sets
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
6 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
3
Squat (Barbell)
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
55%
65%
75%
Day 2
1
Deadlift (Paused)
1 Set
2 Sets
4 Sets
4 Reps
4 Reps
4 Reps
50%
60%
70%
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Sets
5 Reps
5 Reps
4 Reps
50%
60%
70%
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Sets
4 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Sets
4 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
2 Sets
1 Set
1 Set
1 Set
2 Sets
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 Set
1 Set
4 Sets
3 Reps
3 Reps
2 Reps
55%
65%
75%
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 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
Squat (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
50%
60%
70%
Day 2
1
Deadlift (Paused)
1 Set
1 Set
2 Sets
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
4 Sets
2 Sets
1 Set
1 Set
2 Sets
1 Set
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 Set
2 Sets
4 Sets
5 Reps
5 Reps
4 Reps
60%
70%
80%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
5 Reps
5 Reps
4 Reps
50%
60%
70%
75%
3
Overhead Press (Barbell)
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
50%
60%
65%
Day 1
1
Squat (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
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
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
4 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
3
Overhead Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
4 Reps
55%
65%
75%
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
5 Sets
5 Reps
5 Reps
5 Reps
50%
60%
70%