Sheiko u80 | Workout Programs | Boostcamp App |

Sheiko u80

by CanSheiko

6 athletes joined

Program Description

A compilation of #37, #30 and #32

Program Overview

Level

Advanced, Intermediate

Goal

Powerlifting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

180 minutes

Created

May 28, 2024 10:57

Last Edited

Jul 18, 2024 11:44

down_app

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 (Barbell)

6 Sets

4 Reps

@8

3

Dip (Weighted)

5 Sets

10 Reps

@8

4

Deadlift (Block)

1 Set

2 Sets

2 Sets

4 Sets

5 Reps

5 Reps

4 Reps

3 Reps

50%

60%

70%

80%

5

Bulgarian Split Squat (Dumbbell)

5 Sets

5 Reps

@8

6

Ab Wheel

3 Sets

10 Reps

@7.5-8

Day 3

1

Bench Press (Paused)

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

Chest Fly (Machine)

5 Sets

10 Reps

@8

3

Squat (Barbell)

1 Set

2 Sets

2 Sets

5 Sets

5 Reps

4 Reps

3 Reps

3 Reps

50%

60%

70%

75%

4

French Press

5 Sets

10 Reps

@8

5

Romanian Deadlift (Barbell)

5 Sets

5 Reps

@8

Day 1

1

Bench Press (Paused)

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

Bench Press (Paused)

1 Set

2 Sets

4 Sets

6 Reps

6 Reps

6 Reps

50%

60%

65%

4

Chest Fly (Machine)

5 Sets

10 Reps

@8

5

Romanian Deadlift (Barbell)

5 Sets

5 Reps

@8