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  • Sheikburn Option A

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    John c
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    This document outlines a 4 week training program. Each week consists of 4 training days with squats, deadlifts, bench press and overhead press exercises. The program uses a percentage-based progression model where the weight starts at 50% of max in the first week and increases in 5% increments each week, reaching 80% of max in week 4. Rep schemes also increase in volume over the 4 weeks for each exercise.

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    This document outlines a 4 week training program. Each week consists of 4 training days with squats, deadlifts, bench press and overhead press exercises. The program uses a percentage-based progression model where the weight starts at 50% of max in the first week and increases in 5% increments each week, reaching 80% of max in week 4. Rep schemes also increase in volume over the 4 weeks for each exercise.

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    68 views1 page

    Sheikburn Option A

    Uploaded by

    John c
    This document outlines a 4 week training program. Each week consists of 4 training days with squats, deadlifts, bench press and overhead press exercises. The program uses a percentage-based progression model where the weight starts at 50% of max in the first week and increases in 5% increments each week, reaching 80% of max in week 4. Rep schemes also increase in volume over the 4 weeks for each exercise.

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    of 1

    MAX Squat 100 Writeup: http://ditillo2.blogspot.com/2019/04/hepburn-x-sheiko-blend.

    html
    Bench 100
    Deadlift 100 To Make a copy:
    OHP 100 File -> Make A Copy

    WEEK 1:
    Day 1: Day 2 Day 3 Day 4

    SQUAT Reps Weight DEADLIFT Reps Weight SQUAT Reps Weight DEADLIFT Reps Weight
    5 x 50% 5 50 5 x 50% 5 50 5 x 50% 5 50 5 x 50% 5 50
    4 x 60% 4 60 4 x 60% 4 60 2 x 5 x 60% 2x5 60 2 x 5 x 60% 2x5 60
    2 x 3 x 70% 2x3 70 2 x 6 x 70% 2x3 70 3 x 5 x 70% 3x5 70 3 x 5 x 70% 3x5 70
    4 x 3 x 80% 4x3 80 4 x 3 x 80% 4x3 80

    BENCH Reps Weight OHP Reps Weight BENCH Reps Weight OHP Reps Weight
    5 x 50% 5 50 5 x 50% 5 50 5 x 50% 5 50 5 x 50% 5 50
    4 x 60% 4 60 4 x 60% 4 60 2 x 5 x 60% 2x5 60 2 x 5 x 60% 2x5 60
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3 70 3 x 5 x 70% 3x5 70 3 x 5 x 70% 3x5 70
    4 x 3 x 80% 4x3 80 4 x 3 x 80% 4x3 80

    WEEK 2:
    Day 1: Day 2 Day 3 Day 4

    SQUAT Reps Weight DEADLIFT Reps Weight SQUAT Reps Weight DEADLIFT Reps Weight
    5 x 50% 5 50 5 x 50% 5 50 5 x 45% 4 55 5 x 45% 4 55
    4 x 60% 4 60 4 x 60% 4 60 2 x 4 x 65% 2x4 65 2 x 4 x 65% 2x4 65
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3 70 5 x 4 x 75% 5x4 75 5 x 4 x 75% 5x4 75
    6 x 3 x 80% 6x3 80 6 x 3 x 80% 6x3 80

    BENCH Reps Weight OHP Reps Weight BENCH Reps Weight OHP Reps Weight
    5 x 50% 5 50 5 x 50% 5 50 5 x 45% 4 55 5 x 45% 4 55
    4 x 60% 4 60 4 x 60% 4 60 2 x 4 x 65% 2x4 65 2 x 4 x 65% 2x4 65
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3 70 5 x 4 x 75% 5x4 75 5 x 4 x 75% 5x4 75
    6 x 3 x 80% 6x3 80 6 x 3 x 80% 6x3 80

    WEEK 3:
    Day 1: Day 2 Day 3 Day 4

    SQUAT Reps Weight DEADLIFT Reps Weight SQUAT Reps Weight DEADLIFT Reps Weight
    5 x 50% 5 50 5 x 50% 5 50 5 x 45% 4 55 5 x 45% 4 55
    4 x 60% 4 60 4 x 60% 4 60 2 x 4 x 65% 2x4 65 2 x 4 x 65% 2x4 65
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3 70 7 x 4 x 75% 7x4 75 7 x 4 x 75% 7x4 75
    8 x 3 x 80% 8x3 80 8 x 3 x 80% 8x3 80

    BENCH Reps Weight OHP Reps Weight BENCH Reps Weight OHP Reps Weight
    5 x 50% 5 50 5 x 50% 5 50 5 x 45% 4 55 5 x 45% 4 55
    4 x 60% 4 60 4 x 60% 4 60 2 x 4 x 65% 2x4 65 2 x 4 x 65% 2x4 65
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3 70 7 x 4 x 75% 7x4 75 7 x 4 x 75% 7x4 75
    8 x 3 x 80% 8x3 80 8 x 3 x 80% 8x3 80

    WEEK 4:
    Day 1: Day 2

    SQUAT Reps Weight DEADLIFT Reps Weight


    5 x 50% 5 50 5 x 50% 5 50
    4 x 60% 4 60 4 x 60% 4 60
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3 70
    10 x 3 x 80% 10 x 3 80 10 x 3 x 80% 10 x 3 80

    BENCH Reps Weight OHP Reps Weight


    5 x 50% 5 50 5 x 50% 5 50
    4 x 60% 4 60 4 x 60% 4 60
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3 70
    10 x 3 x 80% 10 x 3 80 10 x 3 x 80% 10 x 3 80

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