The Sisyphus Split
The struggle itself towards the heights is enough to fill a man's heart. One must imagine Sisyphus happy.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Weighted) | 3 | 5 reps | — |
| 2 | Dip (Weighted) | 2 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 4 | Push Up (Weighted) | 3 | 8–15 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 10–15 reps | @10 |
| 8 | Forearm Work | 1 | 5 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jefferson Curl | 3 | 8–12 reps | @6 |
| 2 | Rope Pull-Up | 3 | AMRAP | @10 |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 10–12 reps | @10 |
| 4 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 5 | Shrug (Dumbbell) | 3 | 8–12 reps | @10 |
| 6 | Lateral Raise (Machine) | 3 | 10–15 reps | @10 |
| 7 | Standing Calf Raise | 3 | 10–15 reps | @10 |
| 8 | Neck Curl | 3 | 10–15 reps | @9 |
| 9 | Neck Extension | 3 | 10–15 reps | @9 |
| 10 | Leg Extension | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hamstring Curl | 3 | 10–15 reps | @10 |
| 2 | Squat (Barbell) | 3 | 5 reps | — |
| 3 | Back Extension | 3 | 10–15 reps | @9 |
| 4 | Standing Calf Raise | 3 | 10–15 reps | @10 |
| 5 | Shrug (Dumbbell) | 3 | 8–12 reps | @10 |
| 6 | Neck Curl | 3 | 12–20 reps | @9 |
| 7 | Neck Extension | 3 | 12–20 reps | @9 |
| 8 | Hammer Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jefferson Curl | 3 | 8–10 reps | @6 |
| 2 | Chin-Up (Weighted) | 3 | 5 reps | — |
| 3 | Incline Bench Press (Barbell) | 2 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 4 | Chest Supported Row (Machine) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 5 | Push Up (Weighted) | 3 | 8–15 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @10 |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 10–15 reps | @10 |
| 8 | Cable Crunch | 3 | 10–20 reps | @10 |
| 9 | Forearm Work | 1 | 5 min | @10 |
| 10 | Standing Calf Raise | 3 | 10–15 reps | @10 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Sisyphus Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 70 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.
The Sisyphus Split is structured around 4 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Sisyphus Split 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
