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BoostcampPNG

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
    Jun 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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Row
3 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
6
Leg Extension
3 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-