4 Day Program

[Bench Polkov]

My gym is fairly barebones. We've got basic kettlebells, a safety squat bar, straight bars, straight benches, straight weight and not much else.

Most programs seem to feature exercises like leg press or incline press. What can I substitute these for?

Anything quad dominant can replace the leg press: split squats, sissy squats, maybe front squats.

Incline press can be subbed with any other full rom press: ultra-wide-grip bench, db presses, incline and decline bench can also be simulated by raising up one end of a straight bench on something stable (though I would make sure you had a spotter).

[Bench Polkov]

Just had a quick question RE: Prep 3 Week 4 Monday. It says Decline bench press.

This hasn't been used anywhere else in the routine. Is there a specific 'quality' you want to work with this i.e. targeting chest or triceps? I've tried Decline bench in the past but don't find much value in it.

What Rob said. Just pick something else for chest development. I prefer lots of DB bench myself.

[meaantje]

What i was wondering was why the squat volume usualy is lower in the 4 day program than the 3 day program. It would make sense with the higher deadlift volume. Im used to a training aproach with higher squat volume and less deadlift volume and this has always been good for my squat.

[Toni]

Hello Sheiko fellows,

I just did the first max attempts on Medium load 4 day hypertrophy program. prep cycle 3/week 2

I increased my squat with 15kg and my deadlift with 10kg. I´m sure i have 5kg more in squat and 10kg more in the deadlift.
My Benchpress has not increased.
Even though I have gotten stronger in my pressing assistance exercises and more muscular.
I had some shoulder problems which had me take it easy with the bench for a while. I might post a video here soo someone could take a look at my bench form.

Should I now increase my squat and deadlift? The Sheiko app as already made the increase. Think I have read that Sheiko recommends that you don´t increase your maxes to much. But maybe it is not that much of an increase in my lifts?

I also wondering if I should keep on going, four more weeks, to the next max attempts in the comp cycle?  Or if I should restart the program after this week in prep cycle 3?

Squat: 160 to 175kg (I have 5kg more)
Deadlift: 180 to 190kg ( I have 10kg more)
Bench: 100-105kg no increase 

[Kaldarius]

Hi just completed my run of the 4 day program:

I ran regular 4 day for Deadlift and Squat. Roberts 4 day for Bench. Started the program just after finishing a cut.
Also I ended the program early on week 2 Comp phase as I am not peaking for a meet.

All time PBs @ 78kg: B: 117.5kg, S: 135kg, D: 187.5kg

Sheiko Routine:

BW: Start 68.8kg to Finish 71.7kg
Sheiko Inflated Maxes: B: 118kg, S: 130kg, D: 200kg

Bench:
Start: 105kg, Skills test 1: 107.5kg, Skills test 2: 110kg
https://www.instagram.com/p/_U2WLGBSET/
Squat:
Start: 120kg, Skills test 1: 130kg, Skills test 2: 127.5kg
https://www.instagram.com/p/_U2XJ7hSEV/
Deadlift:
Start: 187.5kg, Skills test 1: 190kg, Skills test 2: 192.5kg
https://www.instagram.com/p/_U3IzfhSFp/

Weaknesses:

Bench - Lower body tightness, Lockout strength
Fix: Focus on Set up, Progress CGBP/tricep variations, bring back up OHP strength
Squat - Forward lean out of the hole
Fix: Front Squat, Paused Squat, Leg Pressing
Deadlift - Need to improve set up (lock in shoulders)
Fix: Technique work

Gratful for any feedback!

[EN85]

Dont use inflated maxes.

[vyyye]

Have a question about the med. adv. programme regarding customization. My main (sumo) deadlift weakness is the fact that I can't maintain position off the floor near max loads. In training things like deadlift + pause above knees feel almost trivial, and block pulls are quite easy too. I've ended up subbing dl + pause above knees, dl + chains and block pulls with more work near the floor (pause right off floor, deficits, just regular pulls sometimes). Is it ok to really hammer my weak point and not do a lot of lockout overload at all?

[Robert Frederick]

Have a question about the med. adv. programme regarding customization. My main (sumo) deadlift weakness is the fact that I can't maintain position off the floor near max loads. In training things like deadlift + pause above knees feel almost trivial, and block pulls are quite easy too. I've ended up subbing dl + pause above knees, dl + chains and block pulls with more work near the floor (pause right off floor, deficits, just regular pulls sometimes). Is it ok to really hammer my weak point and not do a lot of lockout overload at all?

By all means, hammer your weak point. But don't forget that you are trying to perfect the whole lift and not just a portion of it. So keep a nice balance between corrective exercises and the competition lift.

[vyyye]

By all means, hammer your weak point. But don't forget that you are trying to perfect the whole lift and not just a portion of it. So keep a nice balance between corrective exercises and the competition lift.

Okay thanks, and yeah I'll still be doing plenty of the competition lift just less of the top of the lift partials.

[Robert Frederick]

By all means, hammer your weak point. But don't forget that you are trying to perfect the whole lift and not just a portion of it. So keep a nice balance between corrective exercises and the competition lift.

Okay thanks, and yeah I'll still be doing plenty of the competition lift just less of the top of the lift partials.

Makes sense. Keep us updated on how it goes. 

[power gym]

this program is the same of app for android medium load advaced

[tchapman91]

I currently run the advanced medium load program on the app. How would you guys split up running 4 days a week monday-Friday? Would it be acceptable/optimal for me to squat/bench on Monday, dead/bench on Tuesday, squat/bench on Thursday and dead/bench on Friday? Thanks in advance for any helpful replies. GOD bless.

[Robert Frederick]

That has been done successfully by many people. You can do it that way if you have to.

[Zon]

I am Class II lifter would you recommend me running this or 3 day split ?

[Robert Frederick]

If you don't have any experience running Sheiko programs the 3-day programs are a better start.