Sigmamail🥶🥶🥵☝️🤓👏💯💯

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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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Lat Pulldown (Neutral Grip)

Pendlay Row

Squat (Paused)

Bench Press (Paused)

Incline Bench Press (Barbell)

focusing on strength-squats&upper posterior body

Larsen Press (Barbell)

Bench Press (Close Grip)

Clean and Press

Tempo Squat (Barbell)

one arm standing shoulder press

V-Handle Tricep Pushdown (Cable)

Leg Curl

Tempo Deadlift

Sumo Deadlift (Paused)

Zercher Squat (Barbell)

Strict Curl

Alternating Dumbbell Curl

Upright Row (Barbell)

Spoto Press

Hang Clean

Overhead Press (Barbell)

Deadlift (Barbell)

Squat (Barbell)

High Bar Squat (Barbell)

Dumbbell Row

Incline Bench Press (Dumbbell)

Hammer Curl

Power Clean

Dip (Bodyweight)

Pin Press Bench (Barbell)

Incline Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Standing Pullover (Cable)

Hip Abductor (Machine)

Deadlift (Paused)

Sumo Deadlift (Barbell)

Single Leg Deadlift

Lat Pulldown (Close Grip)

Lat Pulldown (Single Arm)

Seated Wide-Grip Row (Cable)

Bulgarian Split Squat (Dumbbell)

Squat (Low Bar)

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