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.
