2 day conjugate

by Hernan Morales

2 athletes joined

Program Description

Help people with not much time of the week to do conjugate system and get stronger

Program Overview

Level
Intermediate, Advanced, Novice, Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
130 minutes
Created
Oct 23, 2024 03:48
Last Edited
Oct 23, 2024 05:49

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Box Squat (Barbell)

8

2 reps

45%

2

Speed Deadlift

6

1 reps

45%

3

Nordic Curl

4

8 reps

RPE 7.5

4

Pistol Squat

4

15 reps

RPE 7.5

Day 1

1

Box Squat (Barbell)

1

3 reps

85%

2

Nordic Curl

4

8 reps

RPE 7.5

3

Pistol Squat

4

15 reps

RPE 7.5

Day 1

1

Box Squat (Barbell)

8

2 reps

50%

2

Speed Deadlift

6

1 reps

50%

3

Nordic Curl

4

8 reps

RPE 7.5

4

Pistol Squat

4

15 reps

RPE 7.5

Day 1

1

Rack Pull (Barbell)

1

3 reps

85%

2

Nordic Curl

4

8 reps

RPE 7.5

3

Pistol Squat

4

15 reps

RPE 7.5

Day 1

1

Box Squat (Barbell)

8

2 reps

55%

2

Speed Deadlift

6

1 reps

55%

3

Nordic Curl

4

8 reps

RPE 7.5

4

Pistol Squat

4

15 reps

RPE 7.5

Day 1

1

Good Morning

1

3 reps

85%

2

Nordic Curl

4

8 reps

RPE 7.5

3

Pistol Squat

4

15 reps

RPE 7.5

Day 1

1

Box Squat (Barbell)

8

2 reps

45%

2

Speed Deadlift

6

1 reps

45%

3

Nordic Curl

4

8 reps

RPE 7.5

4

Pistol Squat

4

15 reps

RPE 7.5

Day 1

1

Squat (Barbell)

1

1 reps

85%

2

Deadlift (Barbell)

1

1 reps

85%

3

Nordic Curl

4

8 reps

RPE 7.5

4

Pistol Squat

4

15 reps

RPE 7.5

Day 2

1

Bench Press (Barbell)

9

3 reps

45%

2

Pull-Up (Weighted)

4

8 reps

RPE 7.5

3

Dip (Weighted)

4

12 reps

RPE 7.5

Day 2

1

Bench Press (Close Grip)

1

3 reps

85%

2

Pull-Up (Weighted)

4

8 reps

RPE 7.5

3

Dip (Weighted)

4

12 reps

RPE 7.5

Day 2

1

Bench Press (Barbell)

9

3 reps

50%

2

Pull-Up (Weighted)

4

8 reps

RPE 7.5

3

Dip (Weighted)

4

12 reps

RPE 7.5

Day 2

1

Floor Press (Barbell)

1

3 reps

85%

2

Pull-Up (Weighted)

4

8 reps

RPE 7.5

3

Dip (Weighted)

4

12 reps

RPE 7.5

Day 2

1

Bench Press (Barbell)

9

3 reps

55%

2

Pull-Up (Weighted)

4

8 reps

RPE 7.5

3

Dip (Weighted)

4

12 reps

RPE 7.5

Day 2

1

Pin Press Bench (Barbell)

1

3 reps

85%

2

Pull-Up (Weighted)

4

8 reps

RPE 7.5

3

Dip (Weighted)

4

12 reps

RPE 7.5

Day 2

1

Bench Press (Barbell)

9

3 reps

45%

2

Pull-Up (Weighted)

4

8 reps

RPE 7.5

3

Dip (Weighted)

4

12 reps

RPE 7.5

Day 2

1

Bench Press (Barbell)

1

1 reps

85%

2

Pull-Up (Weighted)

4

8 reps

RPE 7.5

3

Dip (Weighted)

4

12 reps

RPE 7.5

Day 1

1

Box Squat (Barbell)

8 Sets

2 Reps

45%

2

Speed Deadlift

6 Sets

1 Reps

45%

3

Nordic Curl

4 Sets

8 Reps

@7.5

4

Pistol Squat

4 Sets

15 Reps

@7.5

Day 2

1

Bench Press (Barbell)

9 Sets

3 Reps

45%

2

Pull-Up (Weighted)

4 Sets

8 Reps

@7.5

3

Dip (Weighted)

4 Sets

12 Reps

@7.5