Sigma bench ark

by Keelan M.

1 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
Jun 02, 2025 03:02

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

3

3 reps

6 reps

82%

70%

2

Pull-Up (Weighted)

1

-

3

Standing Pullover (Cable)

1

-

4

Bicep Curl (Dumbbell)

1

-

5

Decline Crunch

1

-

6

Tricep Pushdown (Cable)

1

-

Day 1

1

Bench Press (Barbell)

1

3

3 reps

6 reps

86%

75%

Day 1

1

Bench Press (Barbell)

1

3

5 reps

6 reps

90%

75%

Day 1

1

Bench Press (Barbell)

1

3

3 reps

6 reps

82%

70%

Day 2

1

Bench Press (Barbell)

2

2

1 reps

5 reps

88%

78%

Day 2

1

Bench Press (Barbell)

2

3

1 reps

5 reps

90%

78%

Day 2

1

Bench Press (Barbell)

1

3

1

1 reps

5 reps

5 reps

95%

80%

70%

Day 2

1

Bench Press (Barbell)

1

1 reps

100%

Day 2

1

Bench Press (Barbell)

2 Sets

2 Sets

1 Reps

5 Reps

88%

78%

Day 1

1

Bench Press (Barbell)

1 Set

3 Sets

3 Reps

6 Reps

82%

70%

2

Pull-Up (Weighted)

1 Set

-

3

Standing Pullover (Cable)

1 Set

-

4

Bicep Curl (Dumbbell)

1 Set

-

5

Decline Crunch

1 Set

-

6

Tricep Pushdown (Cable)

1 Set

-