Sisyphus Training

by Luke R.

Program Description

Juicy and succulent

Program Overview

Level
Intermediate, Advanced
Goal
Muscle, Women's
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 27, 2026 06:14
Last Edited
Mar 27, 2026 07:32

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12.5%

Abs

10.4%

Forearms

10.4%

Triceps

8.3%

Lats

8.3%

Biceps

8.3%

Glutes

6.3%

Front Delts

6.3%

Quadriceps

4.2%

Hamstrings

4.2%

Abductors

4.2%

Calves

4.2%

Chest

4.2%

Middle Delts

4.2%

Lower Back

2.1%

Rear Delts

2.1%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Romanian Deadlift (Machine)

2

8-10 reps

RPE 10

2

Hack Squat

2

7-9 reps

RPE 10

3

Hip Abductor (Machine)

2

12-14 reps

RPE 10

4

Standing Calf Raise

2

AMRAP

RPE 10

Day 2

1

Skull Crusher (Barbell)

2

6-8 reps

RPE 10

2

Incline Bench Press (Dumbbell)

2

8-10 reps

RPE 10

3

Lateral Raise (Dumbbell)

2

6-8 reps

RPE 10

4

Front Raise (Dumbbell)

2

AMRAP

RPE 10

5

Side Bend (Dumbbell)

2

7-9 reps

RPE 10

Day 3

1

Pull-Up (Weighted)

2

8-10 reps

RPE 10

2

Seated Row (Machine)

2

8-10 reps

RPE 10

3

Shrug (Dumbbell)

2

9-11 reps

RPE 10

4

Bicep Curl (Dumbbell)

2

7-9 reps

RPE 10

5

Wrist Curls

2

AMRAP

RPE 10

6

Hanging Leg Raise

2

AMRAP

RPE 10

Day 1

1

Romanian Deadlift (Machine)

2 Sets

8-10 Reps

@10

2

Hack Squat

2 Sets

7-9 Reps

@10

3

Hip Abductor (Machine)

2 Sets

12-14 Reps

@10

4

Standing Calf Raise

2 Sets

AMRAP

@10

Day 2

1

Skull Crusher (Barbell)

2 Sets

6-8 Reps

@10

2

Incline Bench Press (Dumbbell)

2 Sets

8-10 Reps

@10

3

Lateral Raise (Dumbbell)

2 Sets

6-8 Reps

@10

4

Front Raise (Dumbbell)

2 Sets

AMRAP

@10

5

Side Bend (Dumbbell)

2 Sets

7-9 Reps

@10

Day 3

1

Pull-Up (Weighted)

2 Sets

8-10 Reps

@10

2

Seated Row (Machine)

2 Sets

8-10 Reps

@10

3

Shrug (Dumbbell)

2 Sets

9-11 Reps

@10

4

Bicep Curl (Dumbbell)

2 Sets

7-9 Reps

@10

5

Wrist Curls

2 Sets

AMRAP

@10

6

Hanging Leg Raise

2 Sets

AMRAP

@10