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Sigmamail🥶🥶🥵☝️🤓👏💯💯

by 이상응

Program Description

Most efficiently gaining some strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 29, 2024 01:34
  • Last Edited
    Jun 18, 2025 11:37

Summary

Unleash your strength with the Sigmamail program, a comprehensive 7-week journey designed for serious lifters. Committing just three days a week, you'll engage in targeted exercises like the Lat Pulldown, Pendlay Row, and Paused Squats to build muscle and enhance overall power. This program emphasizes strength development, focusing on compound lifts and supersets to maximize your gains. Get ready to push your limits and transform your physique in just under two months!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
4
15 reps
5 reps
RPE 9
-
2
Squat (Paused)
1
1
1
20 reps
12 reps
8 reps
50%
60%
65%
3
High Bar Squat (Barbell)
1
1
8 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
1
1
1
12 reps
10 reps
6 reps
55%
60%
65%
5
Dumbbell Row
1
2
12 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
3
12 reps
5 reps
RPE 9
-
7A
Tricep Rope Push Down (Cable)
3
-
7B
Bicep Curl (Cable)
3
-
8
Hammer Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
4
15 reps
5 reps
-
-
2
Squat (Paused)
1
1
1
20 reps
15 reps
10 reps
52%
57%
65%
3
High Bar Squat (Barbell)
2
6 reps
-
4
Bench Press (Paused)
1
1
1
15 reps
10 reps
8 reps
52%
62%
65%
5
Dumbbell Row
1
2
12 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
4
12 reps
5 reps
-
-
7A
Tricep Rope Push Down (Cable)
3
-
7B
Bicep Curl (Cable)
3
-
8
Hammer Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
4
12 reps
5 reps
-
-
2
Squat (Low Bar)
1
1
1
25 reps
15 reps
10 reps
50%
60%
70%
3
High Bar Squat (Barbell)
2
10 reps
-
4
Dumbbell Row
3
-
5
Incline Bench Press (Dumbbell)
1
5
12 reps
5 reps
-
-
6A
Tricep Rope Push Down (Cable)
3
-
6B
Bicep Curl (Cable)
3
-
7
Hammer Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Pendlay Row
1
2
8 reps
5 reps
-
-
3
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
75%
77%
80%
4
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
75%
77%
80%
5
Incline Bench Press (Barbell)
2
-
6A
Incline Tricep Extension (Dumbbell)
3
-
6B
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Pendlay Row
2
4 reps
-
3
Squat (Paused)
1
1
1
4 reps
3 reps
2 reps
80%
82%
85%
4
Bench Press (Paused)
1
1
1
4 reps
3 reps
2 reps
80%
82%
85%
5
Incline Bench Press (Barbell)
1
-
6A
Dip (Bodyweight)
2
-
6B
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Pendlay Row
2
3 reps
-
3
Squat (Paused)
1
1
2 reps
1 reps
90%
95%
4
Bench Press (Paused)
1
1
2 reps
1 reps
90%
95%
5
Incline Bench Press (Barbell)
1
-
6A
Incline Tricep Extension (Dumbbell)
3
-
6B
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
6 reps
-
-
2
Power Clean
2
4 reps
-
3
Tempo Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
50%
55%
60%
4
Dip (Bodyweight)
3
-
5
Pin Press Bench (Barbell)
1
4
12 reps
5 reps
RPE 9
-
6
Incline Bench Press (Smith Machine)
1
4
12 reps
5 reps
RPE 9
-
7
Overhead Press (Barbell)
1
1
15 reps
8 reps
50%
70%
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9A
Lying Tricep Extension (Barbell)
2
-
9B
Bench Press (Close Grip)
2
-
10
Chest Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10 reps
8 reps
-
-
2
Power Clean
2
5 reps
-
3
Tempo Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
50%
55%
60%
4
Dip (Bodyweight)
3
-
5
Pin Press Bench (Barbell)
1
4
12 reps
5 reps
-
-
6
Incline Bench Press (Smith Machine)
1
4
12 reps
5 reps
-
-
7
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
60%
65%
75%
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9A
Lying Tricep Extension (Barbell)
2
-
9B
Bench Press (Close Grip)
2
-
10
Chest Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
-
2
Pin Press Bench (Barbell)
1
4
12 reps
5 reps
-
-
3
Incline Bench Press (Smith Machine)
1
4
12 reps
5 reps
-
-
4
Overhead Press (Barbell)
2
-
5
Power Clean
5
5 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Chest Fly (Cable)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Bench Press (Close Grip)
2
4 reps
RPE 7.5
3
Clean and Press
2
3 reps
RPE 7.5
4
Tempo Squat (Barbell)
1
1
2 reps
3 reps
85%
80%
5
one arm standing shoulder press
2
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
75%
2
Spoto Press
1
1
3 reps
3 reps
85%
82%
3
Hang Clean
2
4 reps
-
4
Tempo Squat (Barbell)
1
3 reps
82%
5
one arm standing shoulder press
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
3 reps
3 reps
85%
82%
2
Clean and Press
1
3 reps
-
3
Overhead Press (Barbell)
1
1
1
3 reps
2 reps
2 reps
85%
92%
90%
4
Tempo Squat (Barbell)
1
1
2 reps
1 reps
90%
92%
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 10
2
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
-
2
Hip Abductor (Machine)
2
-
3
Deadlift (Paused)
1
1
1
10 reps
8 reps
6 reps
60%
65%
70%
4
Sumo Deadlift (Barbell)
1
1
5 reps
4 reps
70%
75%
5
Single Leg Deadlift
2
-
6
Lat Pulldown (Close Grip)
1
4
12 reps
5 reps
RPE 9
-
7
Lat Pulldown (Single Arm)
2
-
8
Seated Wide-Grip Row (Cable)
1
4
12 reps
5 reps
-
-
9A
21s (EZ Bar)
1
1
45%
50%
9B
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
10
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
-
2
Hip Abductor (Machine)
2
-
3
Deadlift (Paused)
1
1
10 reps
6 reps
61%
70%
4
Sumo Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
70%
75%
77%
5
Single Leg Deadlift
3
-
6
Seated Wide-Grip Row (Cable)
1
4
12 reps
5 reps
-
-
7
Lat Pulldown (Close Grip)
1
4
12 reps
5 reps
-
-
8
Lat Pulldown (Single Arm)
2
-
9A
21s (EZ Bar)
2
-
9B
Reverse Bicep Curl (EZ Bar)
2
-
10
Bulgarian Split Squat (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
-
2
Hip Abductor (Machine)
2
-
3
Deadlift (Paused)
2
1
10 reps
8 reps
66%
70%
4
Sumo Deadlift (Barbell)
2
1
8 reps
5 reps
70%
80%
5
Single Leg Deadlift
4
-
6
Lat Pulldown (Close Grip)
1
4
15 reps
5 reps
-
-
7
Lat Pulldown (Single Arm)
3
-
8
Seated Wide-Grip Row (Cable)
1
4
12 reps
5 reps
-
-
9A
21s (EZ Bar)
3
-
9B
Reverse Bicep Curl (EZ Bar)
3
-
10
Bulgarian Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Tempo Deadlift
1
1
4 reps
3 reps
77%
80%
3
Sumo Deadlift (Paused)
2
3 reps
80%
4
Pendlay Row
2
5 reps
-
5
Zercher Squat (Barbell)
3
1 reps
-
6
Strict Curl
1
1
1
5 reps
4 reps
3 reps
70%
75%
80%
7
Alternating Dumbbell Curl
3
-
8
Upright Row (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Tempo Deadlift
1
1
3 reps
2 reps
82%
85%
3
Sumo Deadlift (Paused)
1
1
2 reps
2 reps
87%
85%
4
Pendlay Row
2
4 reps
-
5
Zercher Squat (Barbell)
2
2 reps
-
6
Strict Curl
2
-
7
Alternating Dumbbell Curl
2
-
8
Upright Row (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
-
2
Deadlift (Barbell)
1
1
2 reps
1 reps
90%
95%
3
Sumo Deadlift (Paused)
1
2 reps
92%
4
Pendlay Row
1
5 reps
-
5
Zercher Squat (Barbell)
1
1 reps
-
6
Strict Curl
1
1
2 reps
1 reps
95%
100%
7
Alternating Dumbbell Curl
2
-
8
Upright Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Sumo Deadlift (Paused)
1
1 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
5 Reps
@9
-
2
Squat (Paused)
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
50%
60%
65%
3
High Bar Squat (Barbell)
1 Set
1 Set
8 Reps
5 Reps
@6
@7
4
Bench Press (Paused)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
55%
60%
65%
5
Dumbbell Row
1 Set
2 Sets
12 Reps
10 Reps
-
-
6
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
5 Reps
@9
-
7A
Tricep Rope Push Down (Cable)
3 Sets
-
7B
Bicep Curl (Cable)
3 Sets
-
8
Hammer Curl
2 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
-
-
2
Power Clean
2 Sets
4 Reps
-
3
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
50%
55%
60%
4
Dip (Bodyweight)
3 Sets
-
5
Pin Press Bench (Barbell)
1 Set
4 Sets
12 Reps
5 Reps
@9
-
6
Incline Bench Press (Smith Machine)
1 Set
4 Sets
12 Reps
5 Reps
@9
-
7
Overhead Press (Barbell)
1 Set
1 Set
15 Reps
8 Reps
50%
70%
8
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
9A
Lying Tricep Extension (Barbell)
2 Sets
-
9B
Bench Press (Close Grip)
2 Sets
-
10
Chest Fly (Cable)
4 Sets
-
Day 3
1
Standing Pullover (Cable)
2 Sets
-
2
Hip Abductor (Machine)
2 Sets
-
3
Deadlift (Paused)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
65%
70%
4
Sumo Deadlift (Barbell)
1 Set
1 Set
5 Reps
4 Reps
70%
75%
5
Single Leg Deadlift
2 Sets
-
6
Lat Pulldown (Close Grip)
1 Set
4 Sets
12 Reps
5 Reps
@9
-
7
Lat Pulldown (Single Arm)
2 Sets
-
8
Seated Wide-Grip Row (Cable)
1 Set
4 Sets
12 Reps
5 Reps
-
-
9A
21s (EZ Bar)
1 Set
1 Set
45%
50%
9B
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
12 Reps
-
-
10
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
12 Reps
@9
-