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sigma😛
by Lucas
Program Description
This is meant to help you become the most sigma male in the whole of the ohio city of rizzlers… 🐺🐺
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 26, 2024 08:16
Last Edited
May 09, 2024 03:15
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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 Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
82%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
72%
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%
72%
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%
82%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
72%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
85%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
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%
72%
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%
85%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
3 Reps
55%
65%
75%
87%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
3 Reps
45%
55%
65%
77%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
60%
75%
4
Military Press (Barbell)
1 Set
3 Sets
8 Reps
3 Reps
50%
75%
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
3 Reps
55%
65%
75%
87%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
3 Reps
45%
55%
65%
77%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
87%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
77%
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%
75%
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
55%
65%
75%
87%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
77%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
87%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
77%
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%
75%
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
55%
65%
75%
87%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
77%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
3 Reps
55%
65%
75%
90%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
3 Reps
45%
55%
65%
80%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
60%
77%
4
Military Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
50%
77%
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
3 Reps
55%
65%
75%
90%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
3 Reps
45%
55%
65%
80%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
90%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
80%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
60%
77%
4
Military Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
50%
77%
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
55%
65%
75%
90%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
80%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
90%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
80%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
60%
77%
4
Military Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
50%
77%
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
55%
65%
75%
90%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
80%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
3 Reps
55%
65%
75%
92%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
3 Reps
45%
55%
65%
82%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
60%
80%
4
Military Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
50%
80%
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
3 Reps
55%
65%
75%
92%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
3 Reps
45%
55%
65%
82%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
4 Reps
55%
65%
75%
92%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
4 Reps
45%
55%
65%
82%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
60%
80%
4
Military Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
50%
80%
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
4 Reps
55%
65%
75%
92%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
4 Reps
45%
55%
65%
82%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
4 Reps
55%
65%
75%
92%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
4 Reps
45%
55%
65%
82%
3
Dip (Bodyweight)
2 Sets
AMRAP
4
T-Bar Row
3 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
6
Leg Extension
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
92%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
82%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
60%
80%
4
Military Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
50%
80%
5
Pull-Up (Weighted)
3 Sets
AMRAP
6
Bicep Curl (Dumbbell)
2 Sets
AMRAP