Sheiko 4 Day Program
Sheiko modified 4 day hypertrophy program. Another interesting characteristic of sheiko s programs is the high amount of half movements.
Sheiko Program Top Russian Powerlifting Training All Routines Spreadsheets
This program is designed for lifters that are below 80 kg or 175 lbs.
Sheiko 4 day program. Sheiko 4 day program free download as excel spreadsheet xls xlsx pdf file pdf text file txt or read online for free. 5 replies 4815 views september 07 2019 02 33 17 pm by deaddy. Advanced 4 day small load miss lift.
The credit of creating this google sheet goes to u dewasser. Previously it was listed as appropriate for cms ms class lifters. Sheiko 4 day program i downloaded the spread sheet and while i was cruising it over i noticed no real direct shoulder or back work except the occasional lat work.
Sheiko 3 day under 80kg program. The 4 day. The idea behind it is to split the lift into two parts.
Sheiko 3 day under 80 kg program. There is a little more volume overall as well. This is a modified version of the 4 day advanced medium load sheiko program with more reps in the 70 80 1rm range and a greater focus on hypertrophy.
4 day program on. How to lengthen sheiko s 4 day program. This example shows how boris sheiko s training sessions are structured.
2 replies 1283 views september 21 2019 05 32 27 pm by nsnipe. 4 day sheiko routine i have been reading up on sheiko as it seems like a style i agree with and something that is effective and i would like to do. I read that if you are above a certain total that i am well above that sheiko switches from a 3 day full body over to a 4 day split.
In this program you would be going through three 4 day prep periods and one 4 day comp period. Week 4 day 4 dumbbel flies boris sheiko program 32 flat dumbell flies deadlift goodmornings deadlift standing on boxes flat dumbell flyes abs flat dumbelll flies goodmornings seated competition day boris sheiko program 29 goodmornings standing deadlift to knees deadlift from boxes weighted pushups hands shoulder wide front squat. Sheiko forum general powerlifting cms ms msic.
It is a 3 times lifting program. This is a training section from boris sheiko s 4 day program. Here is my roberts hypertrophy program modified for more hypertrophy emphasis.
As the name suggests this is a 3x lifting program designed for lifters under 80 kg 175 lbs. For example deadlifts up to the knees. For significant discussion on this spreadsheet i recommend reading this thread on sheiko s forum.
That is no longer the case. My shoulders remain in better condition when i do some rows posterior delt work. Here is the description from the sheiko forum.
Squat with pause in half squat position on way down. July 11 2014 01 15 20 pm boris has just finished modernizing the 4 day program found online in the old spreadsheets and the new one looks like a lot of fun. Lifter over 80kg are encouraged to try the spreadsheet below.
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