Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Bodyweight Workout Programs
        • Home Workouts
        • Armstrong Pull Up Program
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Lifting Programs
      • Full Body Workout Plans
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Days per Week
      • 3 Day Split Routines
      • 4 Day Split Routines
      • 5 Day Split Routines
      • 6 Day Split Routines
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout for 2021
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Dark Energy Pre Workout Review
        • Best Stim Free Pre Workout
        • Best Thermogenic Pre Workout for Weight Loss
        • Best Pre Workout for Beginners
      • Best Whey Protein Powder
      • Best Creatine
      • Best Mass Gainers
      • Homemade Pre Workout
  • Forum
  • Submit a Program
  • Contact
    • About
Home » Programs » 4 Week Powerlifting & Strength Programs » Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength


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

Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).

Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting.

Contents

  • 1 Sheikburn Program Overview
  • 2 Sheikburn Spreadsheet
    • 2.1 Related Posts

Sheikburn Program Overview

  • 4 week program
  • 4 training days per week
  • squat, deadlift, bench press, and overhead press are all trained twice per week
  • Could be run as a a strength block
  • Could be run back to back

For more detail on the program philosophy, checkout the full write up.

Sheikburn Spreadsheet

Thanks to /u/maplesyruptech for the spreadsheet!

Sheikburn Option A | LiftVault.com

Related Posts

  • Hepburn Method Powerbuilding Program Spreadsheet

    Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work. Below there are essentially 2 programs, each with a power phase and…

  • Bulgarian Method Spreadsheet

    Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world. It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your…

  • Brandon Lilly's Cube Method Program Spreadsheet

    Brandon Lilly, one of the greatest powerlifters (raw and geared) still competing, published the Cube Method "out of my absolute frustration with my training, myself, and the sport of powerlifting." The Cube Method utilizes a "back to basics" architecture that programs periods of heavy, explosive,…

  • 16 Week Strongman Wave Program Spreadsheet

    Known simply as "wave program" via Strongman Ontario. It is a 16 week program, run 4 days per week. As you bench twice per week, it has "1A" and "1B" workouts. "1A" is the first bench press workout of the week and "1B" is the…

  • Texas Method Program Tips and Spreadsheet Template

    Texas Method Routine Overview The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one…

  • GreySkull LP Program Spreadsheet

    Updated June 4, 2020 to help you use the correct starting weight for the program. Created by John Sheaffer (aka Johnny Pain), the GreySkull LP (GSLP) Program is a fantastic 3 day per week routine for novice lifters. By correcting some of the shortcoming of…

Filed Under: 4 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Latest Programs

  • Kaged Muscle Whey Protein Isolate Powder Review
  • Strongest Fat Burner Supplements
  • Somatomax Review
  • 15 Week Intermediate Powerlifting Program (2021 Update)
  • 6 Week Patrik Nyman Prilepin Bench Press Program

Have Questions? Ask the Forum!

Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger.
Check it out at forum.liftvault.com

Copyright © 2021 All Rights Reserved · Lift Vault · Celebrity Workout Programs · Privacy Policy · Medical Disclaimer