Hepburn x Sheiko Blend

(1)

(2)

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

Or

Higher Bench frequency template: Squat & Bench

Bench & OHP

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:

Day 1: Day 2: Day 1: Day 2: Day 1: Day 2:

Day 3: Squat & Bench

Day 1:

Day 3: Bench & Deadlift

(3)

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

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 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.

Day 1: Day 2:

3 days/week: 4 days/week:

½ days/week:Train every other day

(4)

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

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 game…just be patient).

REPS x SETS x PERCENTAGE

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 5-10lbs. to ACTUAL MAX and start again, or repeat the same cycle if the weights did not

(5)

Accessories

The rough guideline for accessories is to get a total of

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

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

30-50 reps in the x8-12 rep range. Accessory lifts are meant to help your weaknesses, so choose accordingly. As

2-4 reps in the tank

1-2

sets x12-20 reps 2-3

Accessories 1-2 Rehab exercises for each workout.

(6)

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 (accessories) DB Row

DB Hammer Curl Cable Face Pull

Example ii;

Squat (main work) Bench (main work) Good Morning DB Row

French Press (accessories) Band Pull-Apart Bench OHP: 10 x 3 8 x 4 (accessories) 15 x 3 (rehab) 20 x 2 (rehab) 12 x 4 (accessories) 10 x 3 (accessories) 12 x 3 20 x 1 (rehab)

(7)

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: 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

disregard this information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

(8)

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…