Robert Frederick Modified Sheiko Hypertrophy Program
Four weeks of four-day squat, bench and deadlift percentage work with added muscle-building sets.
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Maxes
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on Mon, Wed, Fri, Sat.
| Week | Mon | Wed | Fri | Sat |
|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 |
| 2 | 5 | 6 | 7 | 8 |
| 3 | 9 | 10 | 11 | 12 |
| 4 | 13 | 14 | 15 | 16 |
How it works
The program’s own rules, as Catalyst runs them.
Complete the block’s workouts in order. Choose your weights for the repetition targets. Before training, plan any assistance work without set amounts, your rest periods and the tests you will use to assess progress.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- Pull-up bar
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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