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Sigmamail🥶🥶🥵☝️🤓👏💯💯

by 이상응

Program Description

Most efficiently gaining some strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 29, 2024 01:34
  • Last Edited
    May 07, 2024 10:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
4
15 reps
5 reps
RPE 9
-
2
Squat (Paused)
1
1
1
20 reps
12 reps
8 reps
50%
60%
65%
3
High Bar Squat (Barbell)
1
1
8 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
1
1
1
12 reps
10 reps
6 reps
55%
60%
65%
5
Dumbbell Row
1
2
12 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
3
12 reps
5 reps
RPE 9
-
7A
Tricep Rope Push Down (Cable)
3
-
7B
Bicep Curl (Cable)
3
-
8
Hammer Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
4
15 reps
5 reps
-
-
2
Squat (Paused)
1
1
1
20 reps
15 reps
10 reps
52%
57%
65%
3
High Bar Squat (Barbell)
2
6 reps
-
4
Bench Press (Paused)
1
1
1
15 reps
10 reps
8 reps
52%
62%
65%
5
Dumbbell Row
1
2
12 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
4
12 reps
5 reps
-
-
7A
Tricep Rope Push Down (Cable)
3
-
7B
Bicep Curl (Cable)
3
-
8
Hammer Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
4
12 reps
5 reps
-
-
2
Squat (Low Bar)
1
1
1
25 reps
15 reps
10 reps
50%
60%
70%
3
High Bar Squat (Barbell)
2
10 reps
-
4
Dumbbell Row
3
-
5
Incline Bench Press (Dumbbell)
1
5
12 reps
5 reps
-
-
6A
Tricep Rope Push Down (Cable)
3
-
6B
Bicep Curl (Cable)
3
-
7
Hammer Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Pendlay Row
1
2
8 reps
5 reps
-
-
3
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
75%
77%
80%
4
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
75%
77%
80%
5
Incline Bench Press (Barbell)
2
-
6A
Incline Tricep Extension (Dumbbell)
3
-
6B
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Pendlay Row
2
4 reps
-
3
Squat (Paused)
1
1
1
4 reps
3 reps
2 reps
80%
82%
85%
4
Bench Press (Paused)
1
1
1
4 reps
3 reps
2 reps
80%
82%
85%
5
Incline Bench Press (Barbell)
1
-
6A
Dip (Bodyweight)
2
-
6B
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Pendlay Row
2
3 reps
-
3
Squat (Paused)
1
1
2 reps
1 reps
90%
95%
4
Bench Press (Paused)
1
1
2 reps
1 reps
90%
95%
5
Incline Bench Press (Barbell)
1
-
6A
Incline Tricep Extension (Dumbbell)
3
-
6B
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
6 reps
-
-
2
Power Clean
2
4 reps
-
3
Tempo Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
50%
55%
60%
4
Dip (Bodyweight)
3
-
5
Pin Press Bench (Barbell)
1
4
12 reps
5 reps
RPE 9
-
6
Incline Bench Press (Smith Machine)
1
4
12 reps
5 reps
RPE 9
-
7
Overhead Press (Barbell)
1
1
15 reps
8 reps
50%
70%
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9A
Lying Tricep Extension (Barbell)
2
-
9B
Bench Press (Close Grip)
2
-
10
Chest Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10 reps
8 reps
-
-
2
Power Clean
2
5 reps
-
3
Tempo Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
50%
55%
60%
4
Dip (Bodyweight)
3
-
5
Pin Press Bench (Barbell)
1
4
12 reps
5 reps
-
-
6
Incline Bench Press (Smith Machine)
1
4
12 reps
5 reps
-
-
7
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
60%
65%
75%
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9A
Lying Tricep Extension (Barbell)
2
-
9B
Bench Press (Close Grip)
2
-
10
Chest Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
-
2
Pin Press Bench (Barbell)
1
4
12 reps
5 reps
-
-
3
Incline Bench Press (Smith Machine)
1
4
12 reps
5 reps
-
-
4
Overhead Press (Barbell)
2
-
5
Power Clean
5
5 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Chest Fly (Cable)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Bench Press (Close Grip)
2
4 reps
RPE 7.5
3
Clean and Press
2
3 reps
RPE 7.5
4
Tempo Squat (Barbell)
1
1
2 reps
3 reps
85%
80%
5
one arm standing shoulder press
2
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
75%
2
Spoto Press
1
1
3 reps
3 reps
85%
82%
3
Hang Clean
2
4 reps
-
4
Tempo Squat (Barbell)
1
3 reps
82%
5
one arm standing shoulder press
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
3 reps
3 reps
85%
82%
2
Clean and Press
1
3 reps
-
3
Overhead Press (Barbell)
1
1
1
3 reps
2 reps
2 reps
85%
92%
90%
4
Tempo Squat (Barbell)
1
1
2 reps
1 reps
90%
92%
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 10
2
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
-
2
Hip Abductor (Machine)
2
-
3
Deadlift (Paused)
1
1
1
10 reps
8 reps
6 reps
60%
65%
70%
4
Sumo Deadlift (Barbell)
1
1
5 reps
4 reps
70%
75%
5
Single Leg Deadlift
2
-
6
Lat Pulldown (Close Grip)
1
4
12 reps
5 reps
RPE 9
-
7
Lat Pulldown (Single Arm)
2
-
8
Seated Wide-Grip Row (Cable)
1
4
12 reps
5 reps
-
-
9A
21s (EZ Bar)
1
1
45%
50%
9B
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
10
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
-
2
Hip Abductor (Machine)
2
-
3
Deadlift (Paused)
1
1
10 reps
6 reps
61%
70%
4
Sumo Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
70%
75%
77%
5
Single Leg Deadlift
3
-
6
Seated Wide-Grip Row (Cable)
1
4
12 reps
5 reps
-
-
7
Lat Pulldown (Close Grip)
1
4
12 reps
5 reps
-
-
8
Lat Pulldown (Single Arm)
2
-
9A
21s (EZ Bar)
2
-
9B
Reverse Bicep Curl (EZ Bar)
2
-
10
Bulgarian Split Squat (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
-
2
Hip Abductor (Machine)
2
-
3
Deadlift (Paused)
2
1
10 reps
8 reps
66%
70%
4
Sumo Deadlift (Barbell)
2
1
8 reps
5 reps
70%
80%
5
Single Leg Deadlift
4
-
6
Lat Pulldown (Close Grip)
1
4
15 reps
5 reps
-
-
7
Lat Pulldown (Single Arm)
3
-
8
Seated Wide-Grip Row (Cable)
1
4
12 reps
5 reps
-
-
9A
21s (EZ Bar)
3
-
9B
Reverse Bicep Curl (EZ Bar)
3
-
10
Bulgarian Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Tempo Deadlift
1
1
4 reps
3 reps
77%
80%
3
Sumo Deadlift (Paused)
2
3 reps
80%
4
Pendlay Row
2
5 reps
-
5
Zercher Squat (Barbell)
3
1 reps
-
6
Strict Curl
1
1
1
5 reps
4 reps
3 reps
70%
75%
80%
7
Alternating Dumbbell Curl
3
-
8
Upright Row (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Tempo Deadlift
1
1
3 reps
2 reps
82%
85%
3
Sumo Deadlift (Paused)
1
1
2 reps
2 reps
87%
85%
4
Pendlay Row
2
4 reps
-
5
Zercher Squat (Barbell)
2
2 reps
-
6
Strict Curl
2
-
7
Alternating Dumbbell Curl
2
-
8
Upright Row (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
-
2
Deadlift (Barbell)
1
1
2 reps
1 reps
90%
95%
3
Sumo Deadlift (Paused)
1
2 reps
92%
4
Pendlay Row
1
5 reps
-
5
Zercher Squat (Barbell)
1
1 reps
-
6
Strict Curl
1
1
2 reps
1 reps
95%
100%
7
Alternating Dumbbell Curl
2
-
8
Upright Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Sumo Deadlift (Paused)
1
1 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
5 Reps
@9
-
2
Squat (Paused)
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
50%
60%
65%
3
High Bar Squat (Barbell)
1 Set
1 Set
8 Reps
5 Reps
@6
@7
4
Bench Press (Paused)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
55%
60%
65%
5
Dumbbell Row
1 Set
2 Sets
12 Reps
10 Reps
-
-
6
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
5 Reps
@9
-
7A
Tricep Rope Push Down (Cable)
3 Sets
-
7B
Bicep Curl (Cable)
3 Sets
-
8
Hammer Curl
2 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
-
-
2
Power Clean
2 Sets
4 Reps
-
3
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
50%
55%
60%
4
Dip (Bodyweight)
3 Sets
-
5
Pin Press Bench (Barbell)
1 Set
4 Sets
12 Reps
5 Reps
@9
-
6
Incline Bench Press (Smith Machine)
1 Set
4 Sets
12 Reps
5 Reps
@9
-
7
Overhead Press (Barbell)
1 Set
1 Set
15 Reps
8 Reps
50%
70%
8
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
9A
Lying Tricep Extension (Barbell)
2 Sets
-
9B
Bench Press (Close Grip)
2 Sets
-
10
Chest Fly (Cable)
4 Sets
-
Day 3
1
Standing Pullover (Cable)
2 Sets
-
2
Hip Abductor (Machine)
2 Sets
-
3
Deadlift (Paused)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
65%
70%
4
Sumo Deadlift (Barbell)
1 Set
1 Set
5 Reps
4 Reps
70%
75%
5
Single Leg Deadlift
2 Sets
-
6
Lat Pulldown (Close Grip)
1 Set
4 Sets
12 Reps
5 Reps
@9
-
7
Lat Pulldown (Single Arm)
2 Sets
-
8
Seated Wide-Grip Row (Cable)
1 Set
4 Sets
12 Reps
5 Reps
-
-
9A
21s (EZ Bar)
1 Set
1 Set
45%
50%
9B
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
12 Reps
-
-
10
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
12 Reps
@9
-