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Sigma

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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
    Jun 18, 2025 08:01

Summary

Unleash your strength with the Sigma program, a dynamic 1-week training regimen designed for serious lifters. Comprising 5 days of focused workouts, Sigma emphasizes compound movements and isolation exercises to build muscle and enhance endurance. Expect to tackle everything from barbell bench presses to deadlifts, targeting your chest, back, and arms with precision. With a full gym setup, you’ll have the tools to maximize your performance and achieve your fitness goals. Get ready to push your limits and redefine your strength!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
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
-