logo
BoostcampPNG

Sorcerer Killer

by Texas Shogun-McCoy

Program Description

IMPROVE ATHLETIC AND ON THE MAT PERFORMANCE (3 day Condensed Conjugate Method) -How to run this Program? as much as you like. (ME-Rest-ME-Rest-DE-Rest-Repeat) -Progression? add (2.5lbs) if target reps is met within the rep range for example (you have reached within 4-6 reps on your whole set, its time to add weights on the next training session) or till you mastered the prescribed weight. add (5lbs) on your deadlift. Do this on your ME days. don't bother adding too much weight on on DE days.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jan 21, 2025 01:22
  • Last Edited
    Jan 21, 2025 01:40
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
4-6 reps
RPE 8
5
Dip (Bodyweight)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 7
7
Core Work
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Box Squat
3
4-6 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
5
Core Work
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2-3 reps
RPE 6
2
Bench Press (Barbell)
8
2-3 reps
60%
3
Power Clean
5
2-3 reps
7%
4
Kettlebell Swing
3
12-15 reps
-
5
Plyometric Push Ups
3
6-8 reps
-
6
Kettlebell Drop Lunge
3
8-10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
3
Overhead Press (Barbell)
3 Sets
4-6 Reps
-
4
Pendlay Row
3 Sets
4-6 Reps
@8
5
Dip (Bodyweight)
3 Sets
8-10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@7
7
Core Work
3 Sets
0.5 mins
@8
Day 2
1
Zercher Box Squat
3 Sets
4-6 Reps
@8
2
Sumo Deadlift (Barbell)
1 Set
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
5-7 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@8
5
Core Work
3 Sets
0.5 mins
-
Day 3
1
Box Squat (Barbell)
8 Sets
2-3 Reps
@6
2
Bench Press (Barbell)
8 Sets
2-3 Reps
60%
3
Power Clean
5 Sets
2-3 Reps
7%
4
Kettlebell Swing
3 Sets
12-15 Reps
-
5
Plyometric Push Ups
3 Sets
6-8 Reps
-
6
Kettlebell Drop Lunge
3 Sets
8-10 Reps
-