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Sigmalifting

by Heinrich A.
1 athletes joined

Program Description

Candito 6 week template with my own accessories.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 08:21
  • Last Edited
    Jun 18, 2025 08:53

Summary

**Sigmalifting** is a comprehensive 6-week program designed to transform your strength and physique through a balanced 4-day weekly regimen. Each session targets major muscle groups with a mix of compound and isolation exercises, including barbell and dumbbell movements like the Bench Press, Squat, and Deadlift. Tailored for those ready to push their limits, this program emphasizes progressive overload to maximize gains and enhance overall performance. Get ready to lift heavy and build muscle with a structured approach that keeps you motivated and on track!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
67.5%
75%
77.5%
2
Bent Over Row (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
72.5%
77.5%
81.5%
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Seated Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Seated Overhead Press (Barbell)
3
6 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
86%
88.5%
90%
2
Bent Over Row (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
97.5%
2
Bent Over Row (Barbell)
1
2
8 reps
6 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
6 reps
-
-
4
Pull-Up (Weighted)
1
2
8 reps
6 reps
-
-
5
Seated Overhead Press (Barbell)
1
2
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bent Over Row (Barbell)
1
2
8 reps
6 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
6 reps
-
-
4
Pull-Up (Weighted)
1
2
8 reps
6 reps
-
-
5
Seated Overhead Press (Barbell)
1
2
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Dip (Weighted)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
3 reps
80%
80%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Dip (Weighted)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Preacher Curl (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
86.5%
2
Deadlift (Barbell)
2
3-6 reps
87.5%
3
Dip (Weighted)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Preacher Curl (Barbell)
4
8-12 reps
-
6
Hip Abductor (Machine)
2
10 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
88.5%
90%
91.5%
2
Romanian Deadlift (Barbell)
2
3-6 reps
-
3
Dip (Weighted)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Preacher Curl (Barbell)
4
8-12 reps
-
6
Hip Abductor (Machine)
2
10 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
97.5%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
67.5%
70%
72.5%
3
Hip Abductor (Machine)
2
10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cable Crunch
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
78.5%
2
Bent Over Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Seated Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
86.5%
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Seated Overhead Press (Barbell)
3
6 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
87.5%
90%
95%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
97.5%
2
Bent Over Row (Dumbbell)
1
2
8 reps
6 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
6 reps
-
-
4
Pull-Up (Weighted)
1
2
8 reps
6 reps
-
-
5
Seated Overhead Press (Barbell)
1
2
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Bent Over Row (Dumbbell)
1
2
8 reps
6 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
6 reps
-
-
4
Pull-Up (Weighted)
1
2
8 reps
6 reps
-
-
5
Seated Overhead Press (Barbell)
1
2
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Dip (Weighted)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Preacher Curl (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10
10 reps
3 reps
80%
80%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Dip (Weighted)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Preacher Curl (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
87.5%
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
-
4
Lying Leg Curl
2
6-10 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Standing Calf Raise
3
8-12 reps
-
9
Cable Crunch
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-
1-2 reps
91.5%
95%
2
Deadlift (Barbell)
1
1
3-
1-2 reps
91.5%
95%
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
-
4
Lying Leg Curl
2
6-10 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Standing Calf Raise
3
8-12 reps
-
9
Cable Crunch
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
97.5%
2
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cable Crunch
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cable Crunch
3
6-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
67.5%
75%
77.5%
2
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Seated Overhead Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Reverse Pec Deck
3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
3 Sets
6 Reps
80%
3
Dip (Weighted)
2 Sets
6-10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Bayesian Curl
4 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
6-10 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
70%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Seated Overhead Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Reverse Pec Deck
3 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
3 Sets
6 Reps
80%
3
Dip (Weighted)
2 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Preacher Curl (Barbell)
4 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
6-10 Reps
-