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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
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 02, 2024 07:50
  • Last Edited
    Mar 14, 2026 01:08

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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