Program Description
This is meant to help you become the most sigma male in the whole of the ohio city of rizzlers… 🐺🐺
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 26, 2024 08:16
- Last EditedJun 18, 2025 11:21
Summary
Introducing **sigma😛**, a dynamic 12-week program designed for those ready to elevate their strength training with just two sessions per week. This program focuses on compound movements like squats, bench presses, and deadlifts, ensuring you build muscle efficiently while maximizing your gym time. Each workout is meticulously crafted to progressively challenge your limits, helping you achieve noticeable gains in strength and muscle definition. Perfect for lifters of all levels, sigma😛 is your pathway to a stronger, more powerful you!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
75%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
70%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
50%
60%
70%
82%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
40%
50%
60%
72%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
75%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
72%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
50%
60%
70%
85%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
40%
50%
60%
75%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
75%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
72%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
55%
65%
75%
87%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
45%
55%
65%
77%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
75%
4
Military Press (Barbell)
1
3
8 reps
3 reps
50%
75%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
55%
65%
75%
87%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
45%
55%
65%
77%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
75%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
75%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
55%
65%
75%
87%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
45%
55%
65%
77%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
75%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
75%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
55%
65%
75%
90%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
45%
55%
65%
80%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
77%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
77%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
55%
65%
75%
90%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
45%
55%
65%
80%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
77%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
77%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
55%
65%
75%
90%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
45%
55%
65%
80%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
77%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
77%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
55%
65%
75%
92%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
45%
55%
65%
82%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
80%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
80%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
4 reps
55%
65%
75%
92%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
4 reps
45%
55%
65%
82%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
80%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
80%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
55%
65%
75%
92%
2
Bench Press (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
45%
55%
65%
82%
3
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
60%
80%
4
Military Press (Barbell)
1
3
8 reps
5 reps
50%
80%
5
Pull-Up (Weighted)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
50%
60%
70%
82%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
40%
50%
60%
72%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
50%
60%
70%
85%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
40%
50%
60%
75%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
55%
65%
75%
87%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
45%
55%
65%
77%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
55%
65%
75%
87%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
45%
55%
65%
77%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
55%
65%
75%
87%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
45%
55%
65%
77%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
55%
65%
75%
90%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
45%
55%
65%
80%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
55%
65%
75%
90%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
45%
55%
65%
80%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
55%
65%
75%
90%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
5 reps
45%
55%
65%
80%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
55%
65%
75%
92%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
3 reps
45%
55%
65%
82%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
4 reps
55%
65%
75%
92%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
4 reps
45%
55%
65%
82%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
5 reps
4 reps
55%
65%
75%
92%
2
Squat (Paused)
1
1
1
3
8 reps
5 reps
5 reps
4 reps
45%
55%
65%
82%
3
Dip (Bodyweight)
2
AMRAP
-
4
T-Bar Row
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
80%
2
Bench Press (Paused)1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
3
Romanian Deadlift (Barbell)1 Set
3 Sets
8 Reps
8 Reps
60%
75%
4
Military Press (Barbell)1 Set
3 Sets
8 Reps
5 Reps
50%
70%
5
Pull-Up (Weighted)3 Sets
AMRAP
-
6
Bicep Curl (Dumbbell)2 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
80%
2
Squat (Paused)1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
3
Dip (Bodyweight)2 Sets
AMRAP
-
4
T-Bar Row3 Sets
AMRAP
-
5
Tricep Pushdown (Cable)3 Sets
AMRAP
-
6
Leg Extension3 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)3 Sets
AMRAP
-