Sigma

Unleash your strength with Sigma, a focused one-week program designed to sculpt your chest and triceps over three intense training days. Each session incorporates a mix of barbell and dumbbell exercises, including the classic bench press and incline variations, to maximize muscle engagement and growth. With a blend of bodyweight movements and targeted supersets, you'll build endurance and strength while keeping your workouts dynamic. Get ready to push your limits and transform your upper body!

Purpose of the 3-Day Workout Program

This 3-day workout split is designed to build muscle strength, size, and endurance while maintaining a balanced and functional physique. It pairs complementary muscle groups and incorporates daily core training for stability and aesthetics. The goal is to maximize hypertrophy (muscle growth), enhance strength, and improve overall performance in an efficient and structured way.


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Program Breakdown

Day 1: Back & Biceps + Abs

Strengthens the posterior chain, improving posture and pulling power.

Biceps work as secondary muscles, maximizing efficiency.

A stronger back enhances overall athleticism and prevents injuries.

Core training improves spinal stability, aiding in heavier lifts.


Day 2: Chest & Triceps + Abs

Focuses on pushing strength, building a well-defined chest and powerful triceps.

Triceps assist in pressing movements, leading to strength gains.

Enhances upper body strength for better performance in pressing exercises.

The abs routine improves core endurance and posture.


Day 3: Legs & Shoulders + Abs

Builds a solid lower body foundation, enhancing power, balance, and athleticism.

Strengthens shoulders without overworking them after chest day.

Core training reinforces stability and injury prevention.



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Key Benefits

✅ Balanced Muscle Growth – Ensures equal development of all major muscle groups.
✅ Efficient Recovery – Alternating muscle groups allows for proper rest and maximum gains.
✅ Increased Strength & Endurance – Compound and isolation movements improve power and definition.
✅ Time-Efficient – 1-hour main workout + 20-minute abs keeps it effective and manageable.
✅ Progressive Overload – Encourages strength progression for continuous muscle growth.


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Conclusion

This structured 3-day program efficiently targets all muscle groups while prioritizing core stability, strength, and endurance. Perfect for those looking to build muscle, improve performance, and stay consistent with a focused and effective routine.

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Week 1

Builds a powerful chest and strong triceps, improving size, strength, and definition in 1 hour.



Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Chest Fly (Dumbbell)

Bench Press (Close Grip)

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Push Up

Chest & Triceps

Builds strong legs and broad shoulders, enhancing power, size, and balance in just 1 hour.



Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Seated Calf Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Walking Lunge

Face Pull

Legs & Shoulders

Builds a strong, wide back and thick biceps, improving strength, definition, and posture in 1 hour.

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