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    Sheikburn Option A

    Uploaded by

    Giuliano Brammerloo
    The document outlines a 4 week training program with daily workouts focused on squats, bench press, deadlifts, and overhead press. Each week increases the volume with more sets and repetitions at percentages of the lifter's one rep max.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Sheikburn Option A

    Uploaded by

    Giuliano Brammerloo
    238 views6 pages
    The document outlines a 4 week training program with daily workouts focused on squats, bench press, deadlifts, and overhead press. Each week increases the volume with more sets and repetitions at percentages of the lifter's one rep max.

    Original Description:

    Sheiko and hepburn training

    Original Title

    Sheikburn Option A | LiftVault.com

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document outlines a 4 week training program with daily workouts focused on squats, bench press, deadlifts, and overhead press. Each week increases the volume with more sets and repetitions at percentages of the lifter's one rep max.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    238 views6 pages

    Sheikburn Option A

    Uploaded by

    Giuliano Brammerloo
    The document outlines a 4 week training program with daily workouts focused on squats, bench press, deadlifts, and overhead press. Each week increases the volume with more sets and repetitions at percentages of the lifter's one rep max.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 6
    At a glance
    Powered by AI
    The document outlines a 4 week linear periodization program that focuses on the main barbell lifts: squat, bench press, deadlift, and overhead press. It provides the rep schemes, weights, and set structures for each exercise across the four weeks.

    The program is broken into 4 weekly blocks, with each week increasing the volume and intensity of the main lifts. Within each week there are 2-3 training days that focus on either upper body pushing, lower body pushing, or pulling movements.

    In the first two weeks, the rep schemes stay the same but more sets are added in week 2. In weeks 3 and 4, the rep max is lowered from 3 reps to 4 reps while volume continues to increase with more sets each week.

    MAX Squat 127.5 Writeup: http://ditillo2.blogspot.

    com/2019/0
    Bench 100
    Deadlift 100 To Make a copy:
    OHP 100 File -> Make A Copy

    WEEK 1:
    Day 1: Day 2

    SQUAT Reps Weight DEADLIFT Reps


    5 x 50% 5 65 5 x 50% 5
    4 x 60% 4 75 4 x 60% 4
    2 x 3 x 70% 2x3 90 2 x 3 x 70% 2x3
    4 x 3 x 80% 4x3 100 4 x 3 x 80% 4x3

    BENCH Reps Weight OHP Reps


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

    WEEK 2:
    Day 1: Day 2

    SQUAT Reps Weight DEADLIFT Reps


    5 x 50% 5 65 5 x 50% 5
    4 x 60% 4 75 4 x 60% 4
    2 x 3 x 70% 2x3 90 2 x 3 x 70% 2x3
    6 x 3 x 80% 6x3 100 6 x 3 x 80% 6x3

    BENCH Reps Weight OHP Reps


    5 x 50% 5 50 5 x 50% 5
    4 x 60% 4 60 4 x 60% 4
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3
    6 x 3 x 80% 6x3 80 6 x 3 x 80% 6x3

    WEEK 3:
    Day 1: Day 2
    SQUAT Reps Weight DEADLIFT Reps
    5 x 50% 5 65 5 x 50% 5
    4 x 60% 4 75 4 x 60% 4
    2 x 3 x 70% 2x3 90 2 x 3 x 70% 2x3
    8 x 3 x 80% 8x3 100 8 x 3 x 80% 8x3

    BENCH Reps Weight OHP Reps


    5 x 50% 5 50 5 x 50% 5
    4 x 60% 4 60 4 x 60% 4
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3
    8 x 3 x 80% 8x3 80 8 x 3 x 80% 8x3

    WEEK 4:
    Day 1: Day 2

    SQUAT Reps Weight DEADLIFT Reps


    5 x 50% 5 65 5 x 50% 5
    4 x 60% 4 75 4 x 60% 4
    2 x 3 x 70% 2x3 90 2 x 3 x 70% 2x3
    10 x 3 x 80% 10 x 3 100 10 x 3 x 80% 10 x 3

    BENCH Reps Weight OHP Reps


    5 x 50% 5 50 5 x 50% 5
    4 x 60% 4 60 4 x 60% 4
    2 x 3 x 70% 2x3 70 2 x 3 x 70% 2x3
    10 x 3 x 80% 10 x 3 80 10 x 3 x 80% 10 x 3
    //ditillo2.blogspot.com/2019/04/hepburn-x-sheiko-blend.html

    Day 3

    Weight SQUAT Reps Weight


    50 5 x 50% 5 65
    60 2 x 5 x 60% 2x5 75
    70 3 x 5 x 70% 3x5 90
    80

    Weight BENCH Reps Weight


    50 5 x 50% 5 50
    60 2 x 5 x 60% 2x5 60
    70 3 x 5 x 70% 3x5 70
    80

    Day 3

    Weight SQUAT Reps Weight


    50 5 x 45% 4 70
    60 2 x 4 x 65% 2x4 85
    70 5 x 4 x 75% 5x4 95
    80

    Weight BENCH Reps Weight


    50 5 x 45% 4 55
    60 2 x 4 x 65% 2x4 65
    70 5 x 4 x 75% 5x4 75
    80

    Day 3
    Weight SQUAT Reps Weight
    50 5 x 45% 4 70
    60 2 x 4 x 65% 2x4 85
    70 7 x 4 x 75% 7x4 95
    80

    Weight BENCH Reps Weight


    50 5 x 45% 4 55
    60 2 x 4 x 65% 2x4 65
    70 7 x 4 x 75% 7x4 75
    80

    Weight
    50
    60
    70
    80

    Weight
    50
    60
    70
    80
    Day 4

    DEADLIFT Reps Weight


    5 x 50% 5 50
    2 x 5 x 60% 2x5 60
    3 x 5 x 70% 3x5 70

    OHP Reps Weight


    5 x 50% 5 50
    2 x 5 x 60% 2x5 60
    3 x 5 x 70% 3x5 70

    Day 4

    DEADLIFT Reps Weight


    5 x 45% 4 55
    2 x 4 x 65% 2x4 65
    5 x 4 x 75% 5x4 75

    OHP Reps Weight


    5 x 45% 4 55
    2 x 4 x 65% 2x4 65
    5 x 4 x 75% 5x4 75

    Day 4
    DEADLIFT Reps Weight
    5 x 45% 4 55
    2 x 4 x 65% 2x4 65
    7 x 4 x 75% 7x4 75

    OHP Reps Weight


    5 x 45% 4 55
    2 x 4 x 65% 2x4 65
    7 x 4 x 75% 7x4 75

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