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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
    Apr 17, 2025 01:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
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
-