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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
    May 09, 2024 03:15
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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