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Stone & Sisyphus

by Josh M.
5 athletes joined

Program Description

Cursed to work ceaselessly, Sisyphus would either adapt or die as he toiled as a punishment of Zeus. It’s a good thing the king of the gods knew how to program for strength and aesthetics. Progression: up the 1rm at the end of each cycle by 1-3% depending on nutrition, goals, and recovery. Deload: if you feel the need to deload, run the first week of the program at 10-15% less 1rm for all sets of the first lift. Extra: perform amrap for the final set of each accessory movement.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 02, 2024 07:50
  • Last Edited
    Oct 03, 2025 04:20

Summary

**Stone & Sisyphus** is a dynamic 3-week program designed to build strength and endurance through a structured 4-day weekly regimen. Each session combines heavy barbell lifts like squats and deadlifts with targeted supersets to maximize muscle engagement and growth. Expect to challenge your limits with high-intensity sets and varied exercises that sculpt your entire body. Perfect for those ready to push their boundaries and achieve tangible results in a short time!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.8%
Quadriceps
12.1%
Triceps
10.8%
Chest
9.4%
Upper Back
8.8%
Hamstrings
8.4%
Glutes
8.1%
Middle Delts
6.1%
Lats
5.4%
Biceps
5.4%
Abs
5.4%
Rear Delts
2.7%
Adductors
1.9%
Forearms
1.3%
Lower Back
1.1%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
1
1
4 reps
3 reps
6 reps
5 reps
75%
85%
75%
75%
2A
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Pec Deck (Machine)
3
10 reps
RPE 8
3B
Reverse Pec Deck
3
10 reps
RPE 8
4A
Lateral Raise (Cable)
3
16 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
4C
Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
2
3 reps
3 reps
5 reps
4 reps
80%
90%
80%
80%
2A
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Pec Deck (Machine)
3
10 reps
RPE 8
3B
Reverse Pec Deck
3
10 reps
RPE 8
4A
Lateral Raise (Cable)
3
16 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
4C
Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
2
2 reps
2 reps
4 reps
3 reps
85%
95%
85%
85%
2A
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Pec Deck (Machine)
3
10 reps
RPE 8
3B
Reverse Pec Deck
3
10 reps
RPE 8
4A
Lateral Raise (Cable)
3
16 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
4C
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
2
1
1
4 reps
3 reps
6 reps
5 reps
75%
85%
75%
75%
1B
Single Leg Calf Raise
3
20 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3A
Chin-Up (Assisted)
3
8 reps
RPE 8
3B
Dip (Assisted)
3
8 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Arnold Press
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
1
2
3 reps
3 reps
5 reps
4 reps
80%
90%
80%
80%
1B
Single Leg Calf Raise
3
20 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3A
Chin-Up (Assisted)
3
8 reps
RPE 8
3B
Dip (Assisted)
3
8 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Arnold Press
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
1
2
2 reps
2 reps
4 reps
3 reps
85%
95%
85%
85%
1B
Single Leg Calf Raise
3
20 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3A
Chin-Up (Assisted)
3
8 reps
RPE 8
3B
Dip (Assisted)
3
8 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Arnold Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
4 reps
3 reps
6 reps
5 reps
75%
85%
75%
75%
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3A
Bench Press (Paused)
3
10 reps
RPE 8
3B
Single Leg Calf Raise
3
20 reps
RPE 8
4A
Lat Prayer
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8
4B
Upright Row (Cable)
3
12 reps
RPE 7.5
5A
Bicep Curl (Cable)
3
10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5C
Cable Crunch
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
2
3 reps
3 reps
5 reps
4 reps
80%
90%
80%
80%
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3A
Bench Press (Paused)
3
10 reps
RPE 8
3B
Single Leg Calf Raise
3
20 reps
RPE 8
4A
Lat Prayer
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8
4B
Upright Row (Cable)
3
12 reps
RPE 7.5
5A
Bicep Curl (Cable)
3
10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5C
Cable Crunch
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
2
2 reps
2 reps
4 reps
3 reps
85%
95%
85%
85%
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3A
Bench Press (Paused)
3
10 reps
RPE 8
3B
Single Leg Calf Raise
3
20 reps
RPE 8
4A
Lat Prayer
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8
4B
Upright Row (Cable)
3
12 reps
RPE 7.5
5A
Bicep Curl (Cable)
3
10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5C
Cable Crunch
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
2
1
1
4 reps
3 reps
6 reps
5 reps
75%
85%
75%
75%
2
Romanian Zercher Deadlift
3
8 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3B
Single Leg Calf Raise
3
20 reps
RPE 8
4A
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8
4B
Lateral Raise (Cable)
3
16 reps
RPE 8
5A
Seated Hamstring Curl
3
10 reps
RPE 8
5B
Hammer Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
2
1
2
3 reps
3 reps
5 reps
4 reps
80%
90%
80%
80%
2
Romanian Zercher Deadlift
3
8 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3B
Single Leg Calf Raise
3
20 reps
RPE 8
4A
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8
4B
Lateral Raise (Cable)
3
16 reps
RPE 8
5A
Seated Hamstring Curl
3
10 reps
RPE 8
5B
Hammer Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
2
1
2
2 reps
2 reps
4 reps
3 reps
85%
95%
85%
85%
2
Romanian Zercher Deadlift
3
8 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3B
Single Leg Calf Raise
3
20 reps
RPE 8
4A
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8
4B
Lateral Raise (Cable)
3
16 reps
RPE 8
5A
Seated Hamstring Curl
3
10 reps
RPE 8
5B
Hammer Curl
3
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Low Bar)
2 Sets
2 Sets
1 Set
1 Set
4 Reps
3 Reps
6 Reps
5 Reps
75%
85%
75%
75%
2A
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@8
2B
Push Up
3 Sets
AMRAP
@8
3A
Pec Deck (Machine)
3 Sets
10 Reps
@8
3B
Reverse Pec Deck
3 Sets
10 Reps
@8
4A
Lateral Raise (Cable)
3 Sets
16 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@8
4C
Cable Crunch
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
4 Reps
3 Reps
6 Reps
5 Reps
75%
85%
75%
75%
2
Zercher Squat (Barbell)
3 Sets
8 Reps
@8
3A
Bench Press (Paused)
3 Sets
10 Reps
@8
3B
Single Leg Calf Raise
3 Sets
20 Reps
@8
4A
Lat Prayer
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@8.5
@8
4B
Upright Row (Cable)
3 Sets
12 Reps
@7.5
5A
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
5C
Cable Crunch
3 Sets
AMRAP
@8
Day 4
1
Zercher Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
4 Reps
3 Reps
6 Reps
5 Reps
75%
85%
75%
75%
2
Romanian Zercher Deadlift
3 Sets
8 Reps
@8
3A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3B
Single Leg Calf Raise
3 Sets
20 Reps
@8
4A
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@8.5
@8
4B
Lateral Raise (Cable)
3 Sets
16 Reps
@8
5A
Seated Hamstring Curl
3 Sets
10 Reps
@8
5B
Hammer Curl
3 Sets
10 Reps
@8
Day 2
1A
Bench Press (Paused)
2 Sets
2 Sets
1 Set
1 Set
4 Reps
3 Reps
6 Reps
5 Reps
75%
85%
75%
75%
1B
Single Leg Calf Raise
3 Sets
20 Reps
@8
2
Leg Press
3 Sets
8 Reps
@8
3A
Chin-Up (Assisted)
3 Sets
8 Reps
@8
3B
Dip (Assisted)
3 Sets
8 Reps
@8
4A
Leg Extension
3 Sets
12 Reps
@8
4B
Arnold Press
3 Sets
8 Reps
@8