Sigma bench ark

by Keelan M.

2 athletes joined

Program Description

To be sigma

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
May 31, 2025 05:43
Last Edited
Jul 01, 2025 08:55

Summary

Unleash your strength with the Sigma Bench Ark program, a focused 4-week journey designed for serious lifters. Committing just two days a week, you'll dive deep into the classic bench press, honing your technique and increasing your power. Each session is meticulously structured to push your limits, featuring high-intensity sets that target your chest, triceps, and front delts. Get ready to elevate your bench press game and build a solid foundation for your upper body strength!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

3 reps

6 reps

82%

70%

Pull-Up (Weighted)

Standing Pullover (Cable)

Bicep Curl (Dumbbell)

Decline Crunch

Tricep Pushdown (Cable)

Day 1

Bench Press (Barbell)

3 reps

6 reps

86%

75%

Day 1

Bench Press (Barbell)

5 reps

6 reps

90%

75%

Day 1

Bench Press (Barbell)

3 reps

6 reps

82%

70%

Day 2

Bench Press (Barbell)

1 reps

5 reps

88%

78%

Day 2

Bench Press (Barbell)

1 reps

5 reps

90%

78%

Day 2

Bench Press (Barbell)

1 reps

5 reps

95%

80%

70%

Day 2

Bench Press (Barbell)

1 reps

100%

Day 2

Bench Press (Barbell)

2 Sets

1 Reps

5 Reps

88%

78%

Day 1

Bench Press (Barbell)

1 Set

3 Sets

3 Reps

6 Reps

82%

70%

Pull-Up (Weighted)

1 Set

Standing Pullover (Cable)

1 Set

Bicep Curl (Dumbbell)

1 Set

Decline Crunch

1 Set

Tricep Pushdown (Cable)

1 Set