Rise of the Sigmas

by Rigma

2 athletes joined

Program Description

Davidemaxxing

Program Overview

Level
Novice, Intermediate
Goal
Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Feb 03, 2024 09:57
Last Edited
May 08, 2024 02:25

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WEEK 1

Day 1

1

Safety Bar Squat

3

3-6 reps

2

Romanian Deadlift (Barbell)

3

3-6 reps

3A

Incline Bench Press (Smith Machine)

4

6-10 reps

RPE 9.5

3B

Hammer Curl

4

8-12 reps

4A

Pull-Up (Weighted)

1

3

3-6 reps

4-8 reps

4B

Seated Calf Raise

3

10-20 reps

5A

Overhead Tricep Extension (Cable)

3

8-12 reps

5B

Bicep Curl (Cable)

3

8-12 reps

5C

Lateral Raise (Cable)

3

8-12 reps

Day 2

1

Bench Press (Dumbbell)

4

6-10 reps

2A

Ring Pull-Up

2

AMRAP

2B

Push Up (Incline)

2

8-12 reps

3A

Ring Row

4

10-20 reps

3B

Standing Behind Neck Shoulder Press (Barbell)

4

8-12 reps

4A

Chest Press (Machine)

3

6-10 reps

4B

Hanging Leg Raise

2

AMRAP

RPE 10

Day 3

1A

Diamond Push Ups

3

8-12 reps

RPE 6

1B

Chin-Up (Weighted)

3

6-10 reps

RPE 6

2A

V-Handle Tricep Pushdown (Cable)

3

8-12 reps

2B

Bicep Curl (Cable)

3

8-12 reps

3A

Overhead Tricep Extension (Cable)

3

8-12 reps

3B

Incline Curl (Dumbbell)

3

8-12 reps

4A

Lateral Raise (Cable)

3

8-12 reps

4B

Wrist Curls

3

8-12 reps

5

Upright Row (Cable)

3

10-20 reps

Day 4

1

Split Squat (Dumbbell)

3

4-8 reps

2

Deadlift (Barbell)

3

3-5 reps

3A

Shrug (Barbell)

3

8-12 reps

3B

Seated Calf Raise

3

8-12 reps

4A

Leg Curl

3

8-12 reps

4B

Leg Extension

3

8-12 reps

5

Leg Raise (Captain's Chair)

2

AMRAP

RPE 10

Day 5

1A

Wide Grip Pull-Up

3

10-20 reps

1B

Dip (Bodyweight)

3

AMRAP

2A

Ring Row

3

10-20 reps

2B

Lateral Raise (Dumbbell)

3

8-12 reps

Day 3

1A

Diamond Push Ups

3 Sets

8-12 Reps

@6

1B

Chin-Up (Weighted)

3 Sets

6-10 Reps

@6

2A

V-Handle Tricep Pushdown (Cable)

3 Sets

8-12 Reps

2B

Bicep Curl (Cable)

3 Sets

8-12 Reps

3A

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

3B

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

4A

Lateral Raise (Cable)

3 Sets

8-12 Reps

4B

Wrist Curls

3 Sets

8-12 Reps

5

Upright Row (Cable)

3 Sets

10-20 Reps

Day 4

1

Split Squat (Dumbbell)

3 Sets

4-8 Reps

2

Deadlift (Barbell)

3 Sets

3-5 Reps

3A

Shrug (Barbell)

3 Sets

8-12 Reps

3B

Seated Calf Raise

3 Sets

8-12 Reps

4A

Leg Curl

3 Sets

8-12 Reps

4B

Leg Extension

3 Sets

8-12 Reps

5

Leg Raise (Captain's Chair)

2 Sets

AMRAP

@10

Day 2

1

Bench Press (Dumbbell)

4 Sets

6-10 Reps

2A

Ring Pull-Up

2 Sets

AMRAP

2B

Push Up (Incline)

2 Sets

8-12 Reps

3A

Ring Row

4 Sets

10-20 Reps

3B

Standing Behind Neck Shoulder Press (Barbell)

4 Sets

8-12 Reps

4A

Chest Press (Machine)

3 Sets

6-10 Reps

4B

Hanging Leg Raise

2 Sets

AMRAP

@10

Day 1

1

Safety Bar Squat

3 Sets

3-6 Reps

2

Romanian Deadlift (Barbell)

3 Sets

3-6 Reps

3A

Incline Bench Press (Smith Machine)

4 Sets

6-10 Reps

@9.5

3B

Hammer Curl

4 Sets

8-12 Reps

4A

Pull-Up (Weighted)

1 Set

3 Sets

3-6 Reps

4-8 Reps

4B

Seated Calf Raise

3 Sets

10-20 Reps

5A

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

5B

Bicep Curl (Cable)

3 Sets

8-12 Reps

5C

Lateral Raise (Cable)

3 Sets

8-12 Reps

Day 5

1A

Wide Grip Pull-Up

3 Sets

10-20 Reps

1B

Dip (Bodyweight)

3 Sets

AMRAP

2A

Ring Row

3 Sets

10-20 Reps

2B

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps