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Verawwwwwnica yim sigma arc 💀💀💀

by Gabriel E.

Program Description

Embark on a transformative 4-week journey with the "Verawwwwwnica yim sigma arc 💀💀💀" program, designed for novice lifters eager to build strength and muscle through powerbuilding techniques. This comprehensive plan consists of 12 sessions per week, each lasting around 60 minutes, focusing on key compound and isolation movements that target all major muscle groups. With a mix of bodyweight exercises and machine work, you'll develop a solid foundation while enhancing your overall fitness. Get ready to push your limits and see tangible results!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2025 07:48
  • Last Edited
    Nov 04, 2025 08:02
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Quadriceps
14.3%
Hamstrings
13.3%
Abs
12.3%
Lats
9.6%
Upper Back
8.5%
Chest
5.1%
Adductors
4.8%
Triceps
4.1%
Biceps
3.4%
Abductors
3.4%
Front Delts
3.1%
Lower Back
2.7%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
20 reps
-
2
Seated Hamstring Curl
2
12-20 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Leg Extension
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
20 reps
-
2
Seated Hamstring Curl
2
12-20 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Leg Extension
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
20 reps
-
2
Seated Hamstring Curl
2
12-20 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Leg Extension
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
20 reps
-
2
Seated Hamstring Curl
2
12-20 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Leg Extension
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
-
2
Lat Pulldown
1
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Push Up (Knees)
3
10+ reps
-
5
Side Plank
3
2 mins
-
6
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
-
2
Lat Pulldown
1
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Push Up (Knees)
3
10+ reps
-
5
Side Plank
3
2 mins
-
6
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
-
2
Lat Pulldown
1
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Push Up (Knees)
3
10+ reps
-
5
Side Plank
3
2 mins
-
6
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
-
2
Lat Pulldown
1
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Push Up (Knees)
3
10+ reps
-
5
Side Plank
3
2 mins
-
6
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
2
12 reps
-
2
Hip Adductor (Machine)
2
15 reps
-
3
Walking Lunge
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
2
12 reps
-
2
Hip Adductor (Machine)
2
15 reps
-
3
Walking Lunge
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
2
12 reps
-
2
Hip Adductor (Machine)
2
15 reps
-
3
Walking Lunge
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
2
12 reps
-
2
Hip Adductor (Machine)
2
15 reps
-
3
Walking Lunge
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Split Squat (Smith Machine)
3 Sets
20 Reps
-
2
Seated Hamstring Curl
2 Sets
12-20 Reps
-
3
Hip Abductor (Machine)
2 Sets
12-20 Reps
-
4
Leg Extension
1 Set
12-20 Reps
-
Day 2
1
Pull-Up (Band)
3 Sets
AMRAP
-
2
Lat Pulldown
1 Set
8-12 Reps
-
3
Chest Supported Row (Machine)
2 Sets
10-12 Reps
-
4
Push Up (Knees)
3 Sets
10+ Reps
-
5
Side Plank
3 Sets
2 mins
-
6
Plank
2 Sets
2 mins
-
Day 3
1
Split Squat (Smith Machine)
2 Sets
12 Reps
-
2
Hip Adductor (Machine)
2 Sets
15 Reps
-
3
Walking Lunge
2 Sets
20 Reps
-
4
Single Leg Romanian Deadlift
2 Sets
20 Reps
-