Conjugate

by Roland Baker

2 athletes joined

Program Description

Concurrent strength and size

Program Overview

Level
Advanced, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Aug 02, 2024 01:20
Last Edited
Sep 12, 2024 06:52

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

Day 1

1

Bench Press (Barbell)

1

1-3 reps

RPE 10

2

Incline Bench Press (Dumbbell)

3

8 reps

RPE 7.5

3

Dumbbell Row

4

10 reps

RPE 7.5

4

Skull Crusher

3

15 reps

RPE 7.5

5

Bicep Curl (Dumbbell)

3

15 reps

RPE 7.5

Day 1

1

Bench Press (Barbell)

1

1-3 reps

RPE 10

2

Incline Bench Press (Dumbbell)

3

8 reps

RPE 7.5

3

Dumbbell Row

4

10 reps

RPE 7.5

4

Skull Crusher

3

15 reps

RPE 7.5

5

Bicep Curl (Dumbbell)

3

15 reps

RPE 7.5

Day 1

1

Bench Press (Barbell)

1

1-3 reps

RPE 10

2

Incline Bench Press (Dumbbell)

3

8 reps

RPE 7.5

3

Dumbbell Row

4

10 reps

RPE 7.5

4

Skull Crusher

3

15 reps

RPE 7.5

5

Bicep Curl (Dumbbell)

3

15 reps

RPE 7.5

Day 1

1

Bench Press (Barbell)

1

1-3 reps

RPE 10

2

Incline Bench Press (Dumbbell)

3

8 reps

RPE 7.5

3

Dumbbell Row

4

10 reps

RPE 7.5

4

Skull Crusher

3

15 reps

RPE 7.5

5

Bicep Curl (Dumbbell)

3

15 reps

RPE 7.5

Day 2

1

Deadlift (Barbell)

1

3 reps

RPE 6

2

Sumo Deadlift (Barbell)

3

10 reps

RPE 8

3

Hanging Leg Raise

3

12 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

3 reps

RPE 6

2

Sumo Deadlift (Barbell)

3

10 reps

RPE 8

3

Hanging Leg Raise

3

12 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

3 reps

RPE 6

2

Sumo Deadlift (Barbell)

3

10 reps

RPE 8

3

Hanging Leg Raise

3

12 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

3 reps

RPE 6

2

Sumo Deadlift (Barbell)

3

10 reps

RPE 8

3

Hanging Leg Raise

3

12 reps

RPE 8

Day 3

1

Overhead Press (Barbell)

1

5 reps

RPE 8

2

Bench Press (Close Grip)

3

8 reps

RPE 8

3

Wide Grip Pull-Up

2

1

8 reps

RPE 8

RPE 8

4

T-Bar Row

3

10 reps

RPE 7.5

Day 3

1

Overhead Press (Barbell)

1

5 reps

RPE 8

2

Bench Press (Close Grip)

3

8 reps

RPE 8

3

Wide Grip Pull-Up

2

1

8 reps

RPE 8

RPE 8

4

T-Bar Row

3

10 reps

RPE 7.5

Day 3

1

Overhead Press (Barbell)

1

5 reps

RPE 8

2

Bench Press (Close Grip)

3

8 reps

RPE 8

3

Wide Grip Pull-Up

2

1

8 reps

RPE 8

RPE 8

4

T-Bar Row

3

10 reps

RPE 7.5

Day 3

1

Overhead Press (Barbell)

1

5 reps

RPE 8

2

Bench Press (Close Grip)

3

8 reps

RPE 8

3

Wide Grip Pull-Up

2

1

8 reps

RPE 8

RPE 8

4

T-Bar Row

3

10 reps

RPE 7.5

Day 4

1

Deadlift (Barbell)

1

1-3 reps

RPE 10

2

Sumo Deadlift (Barbell)

4

10 reps

RPE 8

3

Bent Over Row (Barbell)

3

10 reps

RPE 7.5

Day 4

1

Deadlift (Barbell)

1

1-3 reps

RPE 10

2

Sumo Deadlift (Barbell)

4

10 reps

RPE 8

3

Bent Over Row (Barbell)

3

10 reps

RPE 7.5

Day 4

1

Deadlift (Barbell)

1

1-3 reps

RPE 10

2

Sumo Deadlift (Barbell)

4

10 reps

RPE 8

3

Bent Over Row (Barbell)

3

10 reps

RPE 7.5

Day 4

1

Deadlift (Barbell)

1

1-3 reps

RPE 10

2

Sumo Deadlift (Barbell)

4

10 reps

RPE 8

3

Bent Over Row (Barbell)

3

10 reps

RPE 7.5

Day 1

1

Bench Press (Barbell)

1 Set

1-3 Reps

@10

2

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

@7.5

3

Dumbbell Row

4 Sets

10 Reps

@7.5

4

Skull Crusher

3 Sets

15 Reps

@7.5

5

Bicep Curl (Dumbbell)

3 Sets

15 Reps

@7.5

Day 2

1

Deadlift (Barbell)

1 Set

3 Reps

@6

2

Sumo Deadlift (Barbell)

3 Sets

10 Reps

@8

3

Hanging Leg Raise

3 Sets

12 Reps

@8

Day 3

1

Overhead Press (Barbell)

1 Set

5 Reps

@8

2

Bench Press (Close Grip)

3 Sets

8 Reps

@8

3

Wide Grip Pull-Up

2 Sets

1 Set

8 Reps

@8

@8

4

T-Bar Row

3 Sets

10 Reps

@7.5

Day 4

1

Deadlift (Barbell)

1 Set

1-3 Reps

@10

2

Sumo Deadlift (Barbell)

4 Sets

10 Reps

@8

3

Bent Over Row (Barbell)

3 Sets

10 Reps

@7.5