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Super Duper Alpha Sigma Split

by Michael M.
1 athletes joined

Program Description

Designed to build muscle with easy-to-overload exercises. Minimal exercises per day allows for a 30 minute workout while retaining maximal effort

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 14, 2025 01:36
  • Last Edited
    Jun 18, 2025 09:26

Summary

Unleash your inner beast with the Super Duper Alpha Sigma Split! This 6-week program is designed for those ready to elevate their strength and physique through a focused 5-day split. Each session targets specific muscle groups, incorporating essential lifts like the Bench Press and Romanian Deadlift, ensuring balanced development and explosive gains. Perfect for the garage gym enthusiast, this program combines compound movements with accessory work to maximize your results. Get ready to push your limits and redefine your strength!
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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)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Press
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Press
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Press
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Press
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Press
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
8-12 reps
-
2
Hanging Leg Raise
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Skull Crusher (Dumbbell)
3
12 reps
-
3
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Skull Crusher (Dumbbell)
3
12 reps
-
3
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Skull Crusher (Dumbbell)
3
12 reps
-
3
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Skull Crusher (Dumbbell)
3
12 reps
-
3
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Skull Crusher (Dumbbell)
3
12 reps
-
3
Hanging Leg Raise
3
12 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Dip (Weighted)
3 Sets
8-12 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Wide Grip Pull-Up
3 Sets
6-10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
T-Bar Row
3 Sets
8-12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
3
Upright Row (Barbell)
3 Sets
6-10 Reps
-
Day 5
1
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
2
Hanging Leg Raise
3 Sets
8-12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-