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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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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%