Rise of the Sigmas

by Rigma

2 athletes joined

Program Description

Davidemaxxing

Program Overview

Level
Novice, Intermediate
Goal
Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Feb 03, 2024 09:57
Last Edited
Jun 18, 2025 10:47

Summary

Unleash your potential with the "Rise of the Sigmas" program, a dynamic 1-week training plan designed for serious lifters. Committing to 5 days of intense workouts, you'll tackle a variety of supersets that challenge your strength and endurance, focusing on both upper and lower body movements. Expect to engage in exercises like Diamond Push-Ups, Weighted Chin-Ups, and Cable Tricep Pushdowns, all while utilizing full gym equipment to maximize your gains. Elevate your fitness game and embrace the journey to a stronger, more resilient you!

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.2%

Front Delts

12.1%

Upper Back

10.5%

Middle Delts

9.2%

Biceps

8.7%

Lats

8.2%

Chest

7.7%

Quadriceps

5.8%

Hamstrings

5.2%

Glutes

4.1%

Abs

Forearms

3.6%

Calves

2.9%

Rear Delts

2.2%

Lower Back

1.7%

Adductors

0.9%

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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

Day 1

Safety Bar Squat

3-6 reps

Romanian Deadlift (Barbell)

3-6 reps

Incline Bench Press (Smith Machine)

6-10 reps

RPE 9.5

Hammer Curl

8-12 reps

Pull-Up (Weighted)

3-6 reps

4-8 reps

Seated Calf Raise

10-20 reps

Overhead Tricep Extension (Cable)

8-12 reps

Bicep Curl (Cable)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Day 2

Bench Press (Dumbbell)

6-10 reps

Ring Pull-Up

AMRAP

Push Up (Incline)

8-12 reps

Ring Row

10-20 reps

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

Chest Press (Machine)

6-10 reps

Hanging Leg Raise

AMRAP

RPE 10

Day 3

Diamond Push Ups

8-12 reps

RPE 6

Chin-Up (Weighted)

6-10 reps

RPE 6

V-Handle Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (Cable)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Wrist Curls

8-12 reps

Upright Row (Cable)

10-20 reps

Day 4

Split Squat (Dumbbell)

4-8 reps

Deadlift (Barbell)

3-5 reps

Shrug (Barbell)

8-12 reps

Seated Calf Raise

8-12 reps

Leg Curl

8-12 reps

Leg Extension

8-12 reps

Leg Raise (Captain's Chair)

AMRAP

RPE 10

Day 5

Wide Grip Pull-Up

10-20 reps

Dip (Bodyweight)

AMRAP

Ring Row

10-20 reps

Lateral Raise (Dumbbell)

8-12 reps

Day 3

Diamond Push Ups

3 Sets

8-12 Reps

Chin-Up (Weighted)

3 Sets

6-10 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

8-12 Reps

Bicep Curl (Cable)

3 Sets

8-12 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

Lateral Raise (Cable)

3 Sets

8-12 Reps

Wrist Curls

3 Sets

8-12 Reps

Upright Row (Cable)

3 Sets

10-20 Reps

Day 4

Split Squat (Dumbbell)

3 Sets

4-8 Reps

Deadlift (Barbell)

3 Sets

3-5 Reps

Shrug (Barbell)

3 Sets

8-12 Reps

Seated Calf Raise

3 Sets

8-12 Reps

Leg Curl

3 Sets

8-12 Reps

Leg Extension

3 Sets

8-12 Reps

Leg Raise (Captain's Chair)

2 Sets

AMRAP

@10

Day 2

Bench Press (Dumbbell)

4 Sets

6-10 Reps

Ring Pull-Up

2 Sets

AMRAP

Push Up (Incline)

2 Sets

8-12 Reps

Ring Row

4 Sets

10-20 Reps

Standing Behind Neck Shoulder Press (Barbell)

4 Sets

8-12 Reps

Chest Press (Machine)

3 Sets

6-10 Reps

Hanging Leg Raise

2 Sets

AMRAP

@10

Day 1

Safety Bar Squat

3 Sets

3-6 Reps

Romanian Deadlift (Barbell)

3 Sets

3-6 Reps

Incline Bench Press (Smith Machine)

4 Sets

6-10 Reps

@9.5

Hammer Curl

4 Sets

8-12 Reps

Pull-Up (Weighted)

1 Set

3 Sets

3-6 Reps

4-8 Reps

Seated Calf Raise

3 Sets

10-20 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Bicep Curl (Cable)

3 Sets

8-12 Reps

Lateral Raise (Cable)

3 Sets

8-12 Reps

Day 5

Wide Grip Pull-Up

3 Sets

10-20 Reps

Dip (Bodyweight)

3 Sets

AMRAP

Ring Row

3 Sets

10-20 Reps

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps