Sheiko small load comp cycle ohp

by Hernan Morales

1 athletes joined

Program Description

This is Sheiko styled benching replaced with ohp variant and deadlift replaced with barbell row variations with some more bodybuilding into play. Play around with the programming and customize to your own needs

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 23, 2026 09:32
Last Edited
Feb 23, 2026 10:19

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15.3%

Upper Back

12.4%

Hamstrings

10.3%

Middle Delts

8.1%

Front Delts

7.2%

Lats

7.2%

Calves

6.7%

Rear Delts

6.7%

Triceps

6.2%

Biceps

6.2%

Glutes

4.1%

Adductors

4.1%

Forearms

3.1%

Abs

2.6%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Underhand Barbell Row

2 reps

75%

Pendlay Row

2 reps

85%

Seated Military Press (Barbell)

2 reps

90%

Rear Delt Fly (Dumbbell)

8 reps

65%

Preacher Curl (Barbell)

10 reps

75%

Day 1

Barbell Row

1 reps

90%

Seated Military Press (Barbell)

2 reps

90%

Shrug (Dumbbell)

4 reps

80%

Rear Delt Fly (Dumbbell)

6 reps

70%

Preacher Curl (Barbell)

8 reps

65%

Day 1

Overhead Press (Barbell)

2 reps

80%

Barbell Row

1 reps

85%

Rear Delt Fly (Dumbbell)

8 reps

Preacher Curl (Barbell)

4 reps

80%

Day 1

Barbell Row

1 reps

75%

Overhead Press (Barbell)

1 reps

80%

Preacher Curl (Barbell)

6 reps

70%

Day 2

Leg Extension

8 reps

65%

Lunge (Barbell)

5 reps

75%

Standing Calf Raise

8 reps

65%

Leg Curl

5 reps

75%

Day 2

Lateral Raise (Dumbbell)

8 reps

65%

Leg Extension

8 reps

65%

Lunge (Barbell)

4 reps

80%

Standing Calf Raise

8 reps

65%

Leg Curl

6 reps

70%

Day 2

Leg Extension

6 reps

70%

Lunge (Barbell)

5 reps

75%

Leg Curl

6 reps

70%

Standing Calf Raise

8 reps

65%

Day 2

Leg Extension

6 reps

70%

Lunge (Barbell)

6 reps

70%

Standing Calf Raise

8 reps

65%

Day 2

Leg Extension

4 Sets

8 Reps

65%

Lunge (Barbell)

4 Sets

5 Reps

75%

Standing Calf Raise

4 Sets

8 Reps

65%

Leg Curl

5 Sets

5 Reps

75%

Day 1

Underhand Barbell Row

3 Sets

2 Reps

75%

Pendlay Row

4 Sets

2 Reps

85%

Seated Military Press (Barbell)

3 Sets

2 Reps

90%

Rear Delt Fly (Dumbbell)

4 Sets

8 Reps

65%

Preacher Curl (Barbell)

3 Sets

10 Reps

75%