Peter Griffin Elite Sigma Workout Routine
Designed to become the most jacked version of yourself you can achieve.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pogo Hop | 1 | 0 reps |
| 2 | Superman | 1 | 0 reps |
| 3 | Box Jump | 1 | 0 reps |
| 4 | Pogo Jump | 1 | 0 reps |
| 5 | Leg Press | 1 | 0 reps |
| 6 | Jump Squat | 1 | 0 reps |
| 7 | Clean Pull | 1 | 0 reps |
| 8 | Sumo Squat | 1 | 0 reps |
| 9 | Belt Squat | 1 | 0 reps |
| 10 | Skater Hop | 1 | 0 reps |
| 11 | Squat Jerk | 1 | 0 reps |
| 12 | Hang Clean | 1 | 0 reps |
| 13 | Nordic Curl | 1 | 0 reps |
| 14 | Hack Squat | 1 | 0 reps |
| 15 | Platz Squat | 1 | 0 reps |
| 16 | Power Clean | 1 | 0 reps |
| 17 | Hang Snatch | 1 | 0 reps |
| 18 | Lateral Jump | 1 | 0 reps |
| 19 | Forward Jump | 1 | 0 reps |
| 20 | Prowler Push | 1 | 0 min |
| 21 | Pistol Squat | 1 | 0 reps |
| 22 | Power Snatch | 1 | 0 reps |
| 23 | Goblet Squat | 1 | 0 reps |
| 24 | Cossack Squat | 1 | 0 reps |
| 25 | Good Morning | 1 | 0 reps |
| 26 | Walking Lunge | 1 | 0 reps |
| 27 | Vertical Jump | 1 | 0 reps |
| 28 | Lateral Lunge | 1 | 0 reps |
| 29 | Hip Extension | 1 | 0 reps |
| 30 | Speed Deadlift | 1 | 0 reps |
| 31 | Pendulum Squat | 1 | 0 reps |
| 32 | Hyperextension | 1 | 0 reps |
| 33 | Squat Thruster | 1 | 0 reps |
| 34 | Tempo Deadlift | 1 | 0 reps |
| 35 | Glute Kickback | 1 | 0 reps |
| 36 | Hamstring Curl | 1 | 0 reps |
| 37 | Squat (Paused) | 1 | 0 reps |
| 38 | Overhead Squat | 1 | 0 reps |
| 39 | Clean Deadlift | 1 | 0 reps |
| 40 | Back Extension | 1 | 0 reps |
| 41 | Snatch Deadlift | 1 | 0 reps |
| 42 | Squat (Low Bar) | 1 | 0 reps |
| 43 | Glute-Ham Raise | 1 | 0 reps |
| 44 | Lunge (Barbell) | 1 | 0 reps |
| 45 | Squat (Barbell) | 1 | 0 reps |
| 46 | Halting Deadlift | 1 | 0 reps |
| 47 | Library Deadlift | 1 | 0 reps |
| 48 | Split Squat Jump | 1 | 0 reps |
| 49 | Squat (Dumbbell) | 1 | 0 reps |
| 50 | Hip Bridge March | 1 | 0 reps |
| 51 | Single Leg Press | 1 | 0 reps |
| 52 | Kettlebell Swing | 1 | 0 reps |
| 53 | Snatch (Barbell) | 1 | 0 reps |
| 54 | Safety Bar Squat | 1 | 0 reps |
| 55 | Hang Power Clean | 1 | 0 reps |
| 56 | Lunge (Dumbbell) | 1 | 0 reps |
| 57 | Snatch (Dumbbell) | 1 | 0 reps |
| 58 | Suitcase Deadlift | 1 | 0 reps |
| 59 | Trap Bar Deadlift | 1 | 0 reps |
| 60 | Deadlift (Paused) | 1 | 0 reps |
| 61 | Lunge (Bodyweight) | 1 | 0 reps |
| 62 | Cambered Bar Squat | 1 | 0 reps |
| 63 | Step-Up (Weighted) | 1 | 0 reps |
| 64 | Stiff Leg Deadlift | 1 | 0 reps |
| 65 | Lunge (Kettlebell) | 1 | 0 reps |
| 66 | Deadlift (Deficit) | 1 | 0 reps |
| 67 | Deadlift (Barbell) | 1 | 0 reps |
| 68 | Squat (Bodyweight) | 1 | 0 reps |
| 69 | Rack Pull (Barbell) | 1 | 0 reps |
| 70 | Single Leg Deadlift | 1 | 0 reps |
| 71 | Snatch (Kettlebell) | 1 | 0 reps |
| 72 | Box Squat (Barbell) | 1 | 0 reps |
| 73 | Deadlift with Chains | 1 | 0 reps |
| 74 | Hip Thrust (Machine) | 1 | 0 reps |
| 75 | Deadlift (Dumbbell) | 1 | 0 reps |
| 76 | Block Pull (Barbell) | 1 | 0 reps |
| 77 | Front Squat (Paused) | 1 | 0 reps |
| 78 | Pull Through (Cable) | 1 | 0 reps |
| 79 | Hip Thrust (Barbell) | 1 | 0 reps |
| 80 | Tempo Squat (Barbell) | 1 | 0 reps |
| 81 | Single Leg Hip Thrust | 1 | 0 reps |
| 82 | Squat (Smith Machine) | 1 | 0 reps |
| 83 | Hip Thrust (Dumbbell) | 1 | 0 reps |
| 84 | Front Squat (Barbell) | 1 | 0 reps |
| 85 | Split Squat (Barbell) | 1 | 0 reps |
| 86 | Sissy Squat (Weighted) | 1 | 0 reps |
| 87 | Glute Kickback (Cable) | 1 | 0 reps |
| 88 | Leg Press (45 Degrees) | 1 | 0 reps |
| 89 | Split Squat (Dumbbell) | 1 | 0 reps |
| 90 | Hip Abductor (Machine) | 1 | 0 reps |
| 91 | Sumo Deadlift (Paused) | 1 | 0 reps |
| 92 | Glute Bridge (Barbell) | 1 | 0 reps |
| 93 | Reverse Hyperextension | 1 | 0 reps |
| 94 | Front Squat (Dumbbell) | 1 | 0 reps |
| 95 | Glute Bridge (Dumbbell) | 1 | 0 reps |
| 96 | Zercher Squat (Barbell) | 1 | 0 reps |
| 97 | Hip Thrust (Bodyweight) | 1 | 0 reps |
| 98 | Sumo Deadlift (Barbell) | 1 | 0 reps |
| 99 | Reverse Lunge (Barbell) | 1 | 0 reps |
| 100 | Lateral Lunge (Weighted) | 1 | 0 reps |
| 101 | Walking Lunge (Dumbbell) | 1 | 0 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Peter Griffin Elite Sigma Workout Routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 180 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Peter Griffin Elite Sigma Workout Routine is structured around 1 training day per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Peter Griffin Elite Sigma Workout Routine is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
