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Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

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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.

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

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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.