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Home » Programs » Powerlifting Training Programs » Robert Frederick 4 Day Hypertrophy Program Spreadsheet (Modified Sheiko)

Robert Frederick 4 Day Hypertrophy Program Spreadsheet (Modified Sheiko)

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By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 4, 5, 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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. There is a little more volume overall as well.

Here is the description from the Sheiko forum:

“Here is my Roberts Hypertrophy Program modified for more hypertrophy emphasis. I currently do something just like this and enjoy it very much. That said, I know people that this would be terrible for. Mainly because they are strong and have bad form.

It’s still pretty much the same but there are more lifts between 70-80% for the main lifts and more additional lift volume. Special exercises are left alone so they do what they are supposed to do without interference. 85% and above are left alone too. Reps go high enough to trigger a stronger metabolic response but not too high as to degrade form excessively and lengthen recovery. So it’s not a dedicated hypertrophy program, just one with an added hypertrophy emphasis” – Robert Frederick, Sheiko Forums

You can find the original version of the advanced medium load Sheiko program in the Sheiko program spreadsheet collection.

Check out Boris Sheiko’s newly released book via Renaissance Periodization: Powerlifting Foundations and Methods.

Spreadsheet Source

Robert Frederick 4-Day Hypertrophy (Modified Sheiko) | LiftVault.com

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

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