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Maxidi Toilet Full Body Anytime Routine Sigma

Transform your strength and sculpt your physique with a comprehensive 18-week journey that fits your schedule—anytime, anywhere.

Maximus· Sep 2025

iOS & Android

Overview

Length

18 weeks

Days / week

3 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle, Strength, Athletics, Women's

Equipment

Full Gym

Session length

120 min

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Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Abs

10.4%

Biceps

10.3%

Upper Back

8.5%

Lats

7.4%

Triceps

Chest

6.2%

Forearms

5.9%

Front Delts

5.6%

Rear Delts

4.9%

Hamstrings

4.9%

Middle Delts

4.8%

Quadriceps

4.1%

Other

4.1%

Neck

4.1%

Glutes

3.6%

Adductors

2.3%

Abductors

2.2%

Calves

2.1%

Lower Back

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Chest Press (Machine)	2	4–8 reps	@10
2	Pec Deck (Machine)	2	4–8 reps	@10
3	Lat Pulldown	2	5–10 reps	@10
4	Single Arm Row (Dumbbell)	2	4–8 reps	@10
5	Lateral Raise (Cable)	2	4–8 reps	@9
6	Rear Delt Fly (Cable)	2	4–8 reps	@9
7	Preacher Curl (Dumbbell)	2	2–8 reps	@10
8	Newton supinations	2	5–10 reps	@9
9	Single Arm Tricep Extension (Cable)	2	4–8 reps	@10
10	Tricep Extension (Machine)	1	5–10 reps	@10
11	Leg Press	1	4–8 reps	@9.5
12	Leg Extension	1	4–8 reps	@10
13	Back Extension	1	4–8 reps	@10
14	Seated Hamstring Curl	1	5–10 reps	@9
15	Lying Leg Curl	1	4–8 reps	@9
16	Hip Adductor (Machine)	1	4–8 reps	@10
17	Hip Abductor (Machine)	1	4–8 reps	@10
18	Standing Calf Raise	1	5–10 reps	@10
19	Tibialis Raises	2	5–10 reps	@10
20	Cable Neck Extension	1	8–12 reps	@10
21	Cable Neck Flexion	1	8–12 reps	@10
22	Cable Crunch	2	5–10 reps	@10
23	Cable Rotations	2	5–10 reps	@10
24	Leg Raise (Captain's Chair)	1	AMRAP	@9

#	Exercise	Sets	Reps	Intensity
1	Pec Deck (Machine)	2	4–8 reps	@10
2	Pull-Up (Weighted)	2	4–8 reps	@10
3	Single Arm Row (Dumbbell)	2	4–8 reps	@10
4	Shoulder Press (Machine)	1	4–8 reps	@9
5	Lateral Raise (Cable)	2	4–8 reps	@9
6	Rear Delt Fly (Cable)	2	4–8 reps	@9
7	Incline hammer curl	2	4–8 reps	@10
8	Newton supinations	2	5–10 reps	@9
9	Tricep Pushdown (Cable)	2	4–8 reps	@10
10	Tricep Extension (Machine)	1	5–10 reps	@10
11	Leg Extension	2	4–8 reps	@10
12	Back Extension	1	4–8 reps	@10
13	Seated Hamstring Curl	1	5–10 reps	@9
14	Lying Leg Curl	1	4–8 reps	@9
15	Hip Adductor (Machine)	1	4–8 reps	@10
16	Hip Abductor (Machine)	1	4–8 reps	@10
17	Standing Calf Raise	1	5–10 reps	@10
18	Tibialis Raises	2	5–10 reps	@10
19	Cable Neck Extension	1	8–12 reps	@10
20	Cable Neck Flexion	1	8–12 reps	@10
21	Cable Crunch	2	5–10 reps	@10
22	Cable Rotations	2	5–10 reps	@10
23	Leg Raise (Captain's Chair)	1	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Fly Press (Dumbbell)	2	5–10 reps	@10
2	Incline Bench Press (Dumbbell)	1	4–8 reps	@9
3	Keenan Flap	2	4–8 reps	@10
4	Single Arm Row (Dumbbell)	2	4–8 reps	@10
5	Lateral Raise (Cable)	2	4–8 reps	@9
6	Rear Delt Fly (Cable)	2	4–8 reps	@9
7	Reverse Bicep Curl (EZ Bar)	1	5–10 reps	@10
8	Newton supinations	2	5–10 reps	@9
9	JM Press (Smith Machine)	1	5–10 reps	@10
10	Tricep Extension (Machine)	1	5–10 reps	@10
11	Squat (Barbell)	1	4–8 reps	@9
12	Leg Extension	1	4–8 reps	@10
13	Seated Hamstring Curl	1	5–10 reps	@9
14	Lying Leg Curl	1	4–8 reps	@9
15	Hip Adductor (Machine)	1	4–8 reps	@10
16	Hip Abductor (Machine)	1	4–8 reps	@10
17	Standing Calf Raise	1	5–10 reps	@10
18	Tibialis Raises	2	5–10 reps	@10
19	Cable Neck Extension	1	8–12 reps	@10
20	Cable Neck Flexion	1	8–12 reps	@10
21	Cable Crunch	2	5–10 reps	@10
22	Cable Rotations	2	5–10 reps	@10
23	Leg Raise (Captain's Chair)	1	AMRAP	@9

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Maxidi Toilet Full Body Anytime Routine Sigma is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Maxidi Toilet Full Body Anytime Routine Sigma is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Maxidi Toilet Full Body Anytime Routine Sigma is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android