What is the Sheiko Program?
Sheiko Program is a high-frequency, high-volume routine that often prescribes working out three to four times a week, focusing heavily on technique. High frequency and volume with a focus on submaximal lifts to enhance technique and build strength.
Implementation:
- Each session is lengthy, often taking 2+ hours due to the high volume of sets and reps.
- Rest periods between sets are shorter, focusing on recovery and endurance.
- Accessory work is minimal, emphasizing the main lifts and technique improvement.
Example Day:
- Morning:
- Squat: 5 sets of 4 reps at 70% 1RM
- Bench Press: 6 sets of 4 reps at 72% 1RM
- Deadlift: 5 sets of 4 reps at 75% 1RM
- Evening (Optional):
- Accessory work focusing on back, shoulders, and arms
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