Rise of the Sigmas
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Safety Bar Squat | 3 | 3–6 reps | — |
| 2 | Romanian Deadlift (Barbell) | 3 | 3–6 reps | — |
| Superset | ||||
| 3A | Incline Bench Press (Smith Machine) | 4 | 6–10 reps | @9.5 |
| 3B | Hammer Curl | 4 | 8–12 reps | — |
| Superset | ||||
| 4A | Pull-Up (Weighted) | 1 | 3–6 reps | — |
| 3 | 4–8 reps | — | ||
| 4B | Seated Calf Raise | 3 | 10–20 reps | — |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | — |
| 5B | Bicep Curl (Cable) | 3 | 8–12 reps | — |
| 5C | Lateral Raise (Cable) | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 6–10 reps | — |
| Superset | ||||
| 2A | Ring Pull-Up | 2 | AMRAP | — |
| 2B | Push Up (Incline) | 2 | 8–12 reps | — |
| Superset | ||||
| 3A | Ring Row | 4 | 10–20 reps | — |
| 3B | Standing Behind Neck Shoulder Press (Barbell) | 4 | 8–12 reps | — |
| Superset | ||||
| 4A | Chest Press (Machine) | 3 | 6–10 reps | — |
| 4B | Hanging Leg Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Diamond Push Ups | 3 | 8–12 reps | @6 |
| 1B | Chin-Up (Weighted) | 3 | 6–10 reps | @6 |
| Superset | ||||
| 2A | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | — |
| 2B | Bicep Curl (Cable) | 3 | 8–12 reps | — |
| Superset | ||||
| 3A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | — |
| 3B | Incline Curl (Dumbbell) | 3 | 8–12 reps | — |
| Superset | ||||
| 4A | Lateral Raise (Cable) | 3 | 8–12 reps | — |
| 4B | Wrist Curls | 3 | 8–12 reps | — |
| 5 | Upright Row (Cable) | 3 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Split Squat (Dumbbell) | 3 | 4–8 reps | — |
| 2 | Deadlift (Barbell) | 3 | 3–5 reps | — |
| Superset | ||||
| 3A | Shrug (Barbell) | 3 | 8–12 reps | — |
| 3B | Seated Calf Raise | 3 | 8–12 reps | — |
| Superset | ||||
| 4A | Leg Curl | 3 | 8–12 reps | — |
| 4B | Leg Extension | 3 | 8–12 reps | — |
| 5 | Leg Raise (Captain's Chair) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Wide Grip Pull-Up | 3 | 10–20 reps |
| 1B | Dip (Bodyweight) | 3 | AMRAP |
| Superset | |||
| 2A | Ring Row | 3 | 10–20 reps |
| 2B | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
Common questions
Yes, Rise of the Sigmas is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 90 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.
Rise of the Sigmas is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Rise of the Sigmas 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
