Sigma

by

1 athletes joined

Program Description

Gainz

Program Overview

Level
Beginner, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Mar 26, 2024 09:01
Last Edited
May 07, 2024 10:03

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WEEK 1

Day 1

1

Bench Press (Barbell)

1

1

1

AMRAP

AMRAP

AMRAP

85%

95%

100%

2

Incline Bench Press (Smith Machine)

1

1

1

1

12 reps

8 reps

6 reps

4 reps

3

Chest Fly (Machine)

2

12-15 reps

4

Lying Tricep Extension (Barbell)

2

12-15 reps

5

Tricep Pushdown (Cable)

2

12-15 reps

6

Tricep Rope Push Down (Cable)

2

12-15 reps

7

Overhead Tricep Extension (Cable)

2

12-15 reps

Day 2

1

Deadlift (Barbell)

2

AMRAP

80%

2

Pull-Up (Bodyweight)

3

12 reps

3

Lat Pulldown

2

10-15 reps

4

Seated Row (Cable)

2

12-15 reps

5

Barbell Row

2

12-15 reps

6

Wide Grip Precher Machine Curl

2

12-15 reps

7

Close Grip Ez Bar Curl

2

12-15 reps

8

Hammer Curl

2

12-15 reps

9

Shrug (Dumbbell)

2

12-15 reps

Day 3

1

Squat (Barbell)

1

3

5 reps

10 reps

85%

70%

2

Romanian Deadlift (Barbell)

2

12-15 reps

3

Leg Press (45 Degrees)

3

10 reps

4

Leg Extension

3

12-15 reps

5

Standing Calf Raise

2

15-30 reps

Day 4

1

Incline Bench Press (Dumbbell)

4

8-10 reps

2

Lat Pulldown (Neutral Grip)

3

12-15 reps

3

Chest Press (Machine)

3

8-10 reps

4

Seated Row (Machine)

3

12-15 reps

5

Pec Deck (Machine)

2

AMRAP

6

Pull-Up (Bodyweight)

1

AMRAP

Day 5

1

Seated Shoulder Press (Dumbbell)

4

6-10 reps

2

Lateral Raise (Dumbbell)

3

12-15 reps

3

Rear Delt Fly (Machine)

4

12-15 reps

4

Bicep Curl (Barbell)

2

12-15 reps

5

Machine Hammer Curl

2

12-15 reps

6

Concentration Curl

2

12-15 reps

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

AMRAP

AMRAP

AMRAP

85%

95%

100%

2

Incline Bench Press (Smith Machine)

1 Set

1 Set

1 Set

1 Set

12 Reps

8 Reps

6 Reps

4 Reps

3

Chest Fly (Machine)

2 Sets

12-15 Reps

4

Lying Tricep Extension (Barbell)

2 Sets

12-15 Reps

5

Tricep Pushdown (Cable)

2 Sets

12-15 Reps

6

Tricep Rope Push Down (Cable)

2 Sets

12-15 Reps

7

Overhead Tricep Extension (Cable)

2 Sets

12-15 Reps

Day 2

1

Deadlift (Barbell)

2 Sets

AMRAP

80%

2

Pull-Up (Bodyweight)

3 Sets

12 Reps

3

Lat Pulldown

2 Sets

10-15 Reps

4

Seated Row (Cable)

2 Sets

12-15 Reps

5

Barbell Row

2 Sets

12-15 Reps

6

Wide Grip Precher Machine Curl

2 Sets

12-15 Reps

7

Close Grip Ez Bar Curl

2 Sets

12-15 Reps

8

Hammer Curl

2 Sets

12-15 Reps

9

Shrug (Dumbbell)

2 Sets

12-15 Reps

Day 3

1

Squat (Barbell)

1 Set

3 Sets

5 Reps

10 Reps

85%

70%

2

Romanian Deadlift (Barbell)

2 Sets

12-15 Reps

3

Leg Press (45 Degrees)

3 Sets

10 Reps

4

Leg Extension

3 Sets

12-15 Reps

5

Standing Calf Raise

2 Sets

15-30 Reps

Day 4

1

Incline Bench Press (Dumbbell)

4 Sets

8-10 Reps

2

Lat Pulldown (Neutral Grip)

3 Sets

12-15 Reps

3

Chest Press (Machine)

3 Sets

8-10 Reps

4

Seated Row (Machine)

3 Sets

12-15 Reps

5

Pec Deck (Machine)

2 Sets

AMRAP

6

Pull-Up (Bodyweight)

1 Set

AMRAP

Day 5

1

Seated Shoulder Press (Dumbbell)

4 Sets

6-10 Reps

2

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

3

Rear Delt Fly (Machine)

4 Sets

12-15 Reps

4

Bicep Curl (Barbell)

2 Sets

12-15 Reps

5

Machine Hammer Curl

2 Sets

12-15 Reps

6

Concentration Curl

2 Sets

12-15 Reps