Super Duper Alpha Sigma Split

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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Dip (Weighted)

Pec Fly (Dumbbell)

Chest & Triceps

Wide Grip Pull-Up

Bicep Curl (EZ Bar)

T-Bar Row

Back & Biceps

Romanian Deadlift (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Legs

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Shoulders & Traps

Bicep Curl (Dumbbell)

Skull Crusher (Dumbbell)

Hanging Leg Raise

Arms & Core

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