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BoostcampPNG

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
    Mar 16, 2025 06:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-