Hepburn x Sheiko Blend The workouts can be broken down into full body or a split: Full Body: Squat & Bench OHP & Deadlift Split: Squat & Deadlift Bench & OHP Choosing one will depend on your level of skill and recovery (along with other
individual factors). You can also play around with frequency if you are finding it difficult to recover between certain lifts, or if you feel some lifts require more frequency: Higher S&B/Lower D&O frequency template: Squat & Bench OHP & Deadlift Squat & Bench Or Higher Bench frequency template: Squat & Bench Bench & OHP Bench & Deadlift The set-up is entirely up to you. If you are in unsure about which set-up to use, start with the basic
(which is shown below) and adjust it once you
complete the first cycle. The one recommended by Doug Hepburn was:
Bench & OHP Squat & Deadlift The frequency of days would vary. Doug would recommend lifting one day ON followed by two days OFF for older lifters, and lifting 3-4 days per week for most people. Here are the standard 3 and 4 day templates (plus a 3.5 day template): T/ R /T/ R /T/ R / R T/T/ R /T/T/ R / R ½
Train every other day
Some have had success even training 2 days per week with the standard template. However, in this Sheiko Blend version, it is recommended to train 3-4 days per week
(or 5 if you’re recovering just fine) . This is because this method uses Sheiko style waves where volume and intensity would go up and down (like a wave) from session to session. You’re always going to get a heavy session followed by a light one. Below are the workouts. Some weeks you may have an option of doing a different rep-range. In those scenarios, go by feel. For instance, if a week offers doing x2 (sets
of 2) and x3, you can choose to do x3 for the first lift and x2 for the second (or vice versa). It is okay to mix and match rep ranges because each option is based on the same volume for that day. Follow the reps and sets as prescribed, they may feel easy but the point is to move the weight as explosively as possible. Also, follow the prescribed warm-up sets leading up to the work sets. As far as getting to the warm-up sets (50-55% range), get there however you wish. Just don’t fatigue yourself too much. The percentages below are based on a
(1 REP MAX). This should be a
weight that you can hit with proper form and depth, and not an ego-driven grind. Don`t choose a grind max that you barely hit. You will burn out…and die.
The lifts are written as
. Here are the days and their
options:
Option A. 5 x 50% | 4 x 60% | 3 x 2 x 70% | 3 x 4 x 80% Option B. 5 x 55% | 4 x 65% | 3 x 2 x 75% | 2 x 2 x 85% | 3 x 3 x 80%
5 x 50% | 5 x 2 x 60% | 5 x 3 x 70%
Option A. 5 x 50% | 4 x 60% | 3 x 2 x 70% | 3 x 6 x 80% Option B. 5 x 55% | 4 x 65% | 3 x 2 x 75% | 2 x 3 x 85% | 3 x 4 x 80%
Option A. 4 x 55% | 4 x 2 x 65% | 4 x 6 x 75% Option B. 5 x 50% | 5 x 2 x 60% | 5 x 5 x 70%
Option A. 5 x 50% | 4 x 60% | 3 x 2 x 70% | 3 x 8 x 80% Option B. 5 x 55% | 4 x 65% | 3 x 2 x 75% | 2 x 3 x 85% | 4 x 4 x 75% Option A. 4 x 55% | 4 x 2 x 65% | 4 x 7 x 75% Option B. 5 x 50% | 5 x 2 x 60% | 5 x 6 x 70% Option C. 5 x 50% | 5 x 2 x 60% | 4 x 4 x 75% | 5 x 3 x 70%
5 x 50% | 4 x 60% | 3 x 2 x 70% | 3 x 10 x 80%
5 x 50% | 5 x 2 x 60% | 5 x 7 x 70% (bonus for evening week out) At the end of Day 7, assess the previous cycle and adjust accordingly. Add your
to
and start again, or repeat the same cycle if the weights did not
move as well as you had hoped. Play around with lift orders and frequency. If you are finding the workouts too difficult, you may need more recovery (or frequency, it`s a
guess and test test game…just game…just be patient).
Accessories The rough guideline for accessories is to get a total of
in the
. Accessory lifts are meant to help your weaknesses, so choose accordingly. As far as intensity goes, go heavy but always leave
. And never go
heavy enough to break form. Since you will be doing sets of x8-12, fatigue will be a factor, so back-off if you start struggling. Rehab work is meant to be very low intensity. You’re basically chasing the burn, promoting faster recovery while preventing injury. Rehab work can be done for of
and should be done at the end of each workout. Pick after your main work and
for each workout.
Below are some accessories for each lift as well as rehab work:
Accessories Hyperextension Good Mornings BB Row Pull-Up GHR Abs Rehab BW Lunges Leg Curl Glute Bridge Bird Dog
Accessories French Press DB Chest Fly DB Military Press Seated Cable Row Lat Pull-Down DB Row Dips Rehab Triceps Cable Pulldown DB Hammer Curl Band Pull-Apart Cable Face-Pull
Example i; Bench (main work) OHP (main work) DB Chest Fly DB Row
(accessories) (accessories)
DB Hammer Curl Cable Face Pull
(rehab) (rehab)
Example ii; Squat (main work) Bench (main work) Good Morning DB Row
(accessories) (accessories)
French Press Band Pull-Apart
(accessories) (rehab)
NLs, aRIs & INOLs
Here’s some scientific information regarding the weeks along with pretty charts. If you’ve never heard of the terms NL (Number of Lifts), aRI (Average Relative
Intensity) and INOLs (Intensity/NL) then you can
. If you
are familiar with the terms and Sheiko philosophy then you can use this to analyze the program and to further structure your own routine.
Option A. NL: 27 | aRI: 69.2 | INOL: 1.0 Option B. NL: 28 | aRI: 72.5 | INOL: 1.18
NL: 30 | aRI: 63.1 | INOL: 0.85
Option A. NL: 33 | aRI: 70.8 | INOL: 1.3 Option B. NL: 33 | aRI: 73.9 | INOL: 1.47
Option A. NL: 36 | aRI: 70.2 | INOL: 1.28 Option B. NL: 40 | aRI: 64.7 | INOL: 1.18 Option A. NL: 39 | aRI: 72.2 | INOL: 1.6 Option B. NL: 37 | aRI: 72.5 | INOL: 1.51
Option A. NL: 40 | aRI: 70.5 | INOL: 1.44 Option B. NL: 45 | aRI: 65.1 | INOL: 1.35 Option C. NL: 43 | aRI: 69.2 | INOL: 1.46
NL: 45 | aRI: 73.2 | INOL: 1.9 NL: 50 | aRI: 66.3 | INOL: 1.51
NL aRI Comparison Charts And here are some fancy (meaningless) charts that give the illusion of credibility, displaying the relationship between NL and aRI. Yup…the numbers check out…
Work on mobility and good luck!
