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
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout50 minutes
- CreatedNov 02, 2024 07:50
- Last EditedAug 20, 2025 12:49
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
Quadriceps
14.2%
Chest
10.4%
Hamstrings
9.7%
Glutes
9.4%
Front Delts
9.1%
Triceps
9.1%
Upper Back
8.2%
Middle Delts
6.6%
Abs
6.3%
Lats
5.3%
Biceps
5%
Rear Delts
2.2%
Adductors
2.2%
Lower Back
1.3%
Forearms
0.6%
Abductors
0.3%