July 20, 2018, 05:37:55 PM

Author Topic: Robert's 4 day hypertrophy modified program  (Read 4343 times)

Koncept

  • Newbie
  • Posts: 4
    • View Profile
Robert's 4 day hypertrophy modified program
« on: September 26, 2016, 11:02:09 AM »
Hi,

I have searched for the 4 day hypertrophy modified program by Robert but the although I can find the posts, the file seems to be deleted from the server of file sharing site that it was uploaded to.

I am referring to the program mentioned here:
http://sheiko-program.ru/forum/index.php?topic=269.msg1601#msg1601

I would greatly appreciate if anyone who has the program could upload it again.

Thanks!

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1105
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #1 on: September 26, 2016, 04:23:27 PM »
That sucks. I'm not sure if I still have that either.

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 988
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #2 on: September 26, 2016, 04:42:22 PM »
That sucks. I'm not sure if I still have that either.

No problem. I have a copy of each of the excel files in the forum for back-up. Happened in the MSIC cycle I posted too.

Can anyone confirm that you can download Roberts Mod from the link?
« Last Edit: September 26, 2016, 04:48:52 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

danjh2705

  • Newbie
  • Posts: 20
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #3 on: September 28, 2016, 07:17:37 PM »

No problem. I have a copy of each of the excel files in the forum for back-up. Happened in the MSIC cycle I posted too.

Can anyone confirm that you can download Roberts Mod from the link?

The updated link is working. Thank you

Koncept

  • Newbie
  • Posts: 4
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #4 on: September 29, 2016, 10:32:53 AM »
Thanks for sharing the program again.

A question about the program:

Is it reasonable to run the modified hypertrophy version for only one of the lifts, while the other lifts do the original 4-day program? Or would that affect the volume distribution of the lifts too much?

My upper body and bench press could benefit from some added hypertrophy work, but for squats and deadlifts I would rather stick to the lower reps of the original template to improve my technique (my bench technique is better).

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 988
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #5 on: September 29, 2016, 05:05:44 PM »
Thanks for sharing the program again.

A question about the program:

Is it reasonable to run the modified hypertrophy version for only one of the lifts, while the other lifts do the original 4-day program? Or would that affect the volume distribution of the lifts too much?

My upper body and bench press could benefit from some added hypertrophy work, but for squats and deadlifts I would rather stick to the lower reps of the original template to improve my technique (my bench technique is better).

In my opinion you should be able to do so but better Let Robert answer that himself :)
"For one to press a lot, one must press a lot, comrade."

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1105
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #6 on: September 30, 2016, 05:09:01 AM »
Thanks for sharing the program again.

A question about the program:

Is it reasonable to run the modified hypertrophy version for only one of the lifts, while the other lifts do the original 4-day program? Or would that affect the volume distribution of the lifts too much?

My upper body and bench press could benefit from some added hypertrophy work, but for squats and deadlifts I would rather stick to the lower reps of the original template to improve my technique (my bench technique is better).

Yeah, that will work. Give it a try.

SHERKHAN

  • Newbie
  • Posts: 3
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #7 on: February 08, 2018, 02:04:09 PM »
Hi,

I'm sorry to reply to this old topic, but I don't find anywhere this program... All links don't work. Is it possible to re-upload the program or say me where I can find it ?

Thank you !

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 988
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #8 on: February 10, 2018, 12:27:32 AM »
Hi,

I'm sorry to reply to this old topic, but I don't find anywhere this program... All links don't work. Is it possible to re-upload the program or say me where I can find it ?

Thank you !

I still have it. The reason for why it doesnt work is because it rarely gets downloaded. I.e. it is more that 100 days since last download.
"For one to press a lot, one must press a lot, comrade."

SHERKHAN

  • Newbie
  • Posts: 3
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #9 on: February 12, 2018, 04:07:42 PM »
Thanks for your answer RussianBear,

I'm on the 2 last weeks of this bench press program => http://sheiko-program.ru/forum/index.php?topic=272.0 with very good results (105% felt easy on the week 11).

After this one and my new PR, I'll take one week deload and after I would like to start this hyperthrofy program. Is that a good idea ?

If it is, can you share again the program if you still have it  :)

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 988
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #10 on: February 13, 2018, 12:19:59 AM »
Thanks for your answer RussianBear,

I'm on the 2 last weeks of this bench press program => http://sheiko-program.ru/forum/index.php?topic=272.0 with very good results (105% felt easy on the week 11).

After this one and my new PR, I'll take one week deload and after I would like to start this hyperthrofy program. Is that a good idea ?

If it is, can you share again the program if you still have it  :)


Read the thread and its recommendations to make sure you are choosing the right program. I will upload the program during the week. If I forget, please PM me :)
"For one to press a lot, one must press a lot, comrade."

SHERKHAN

  • Newbie
  • Posts: 3
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #11 on: February 13, 2018, 05:32:02 PM »
Read the thread and its recommendations to make sure you are choosing the right program. I will upload the program during the week. If I forget, please PM me :)

Thank you ! :)

Zacheryah

  • Newbie
  • Posts: 16
    • View Profile
Re: Robert's 4 day hypertrophy modified program
« Reply #12 on: April 22, 2018, 12:36:43 PM »
A gympartner of mine is following this schedule so i took a look and really liked the benchprogramming.

Currently looking around on how i'm going to make my next 'offseason sheiko' and i think i'm going to entirely take the bench of this one