logo
BoostcampPNG

Conjugate Base

by Mason Mccrary
3 athletes joined

Program Description

This program is for people who want to give a bad conjugate program a go. It is bench and deadlift focused. Change exercises to fit your needs.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 01:34
  • Last Edited
    Jul 10, 2024 09:20
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Good Morning
1
5 reps
RPE 9.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
4
12 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1 reps
RPE 9.5
2
SSB Good Morning
3
5 reps
RPE 8
3
Squat (Barbell)
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
5
Kettlebell Swing
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
5 reps
RPE 7
4
Squat (Barbell)
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1 reps
RPE 9.5
2
Stiff Leg Deadlift
5
8 reps
RPE 7
3
Squat (Barbell)
4
15 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Good Morning
1
3 reps
RPE 9.5
2
Squat (Barbell)
3
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1 reps
RPE 9.5
2
Deadlift (Deficit)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
SSB Good Morning
4
5 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Good Morning
1
5 reps
RPE 9.5
2
Sumo Deadlift (Barbell)
4
5 reps
RPE 8
3
Squat (Barbell)
4
AMRAP
RPE 8
4
Kettlebell Swing
5
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Barbell Row
4
6 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
Hammer Curl
5
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 9.5
2
Skull Crusher
4
8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Williams Extensions
3
10 reps
RPE 7
5
Dumbbell Row
4
10 reps
RPE 7
6
Hammer Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Hammer Curl
4
12 reps
RPE 7
5
Williams Extensions
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Williams Extensions
4
12 reps
RPE 7
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
Hammer Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Chin-Up (Bodyweight)
3
10 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
3 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Williams Extensions
4
10 reps
RPE 7
4
Hammer Curl
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
4
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Hammer Curl
3
12 reps
RPE 7
5
Williams Extensions
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Williams Extensions
4
12 reps
RPE 7
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
Hammer Curl
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
5
2 reps
65%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Kettlebell Swing
4
15 reps
RPE 7
4
Back Extension (Weighted)
5
15 reps
RPE 7
5
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
4
2 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Back Extension (Weighted)
4
20 reps
RPE 7
4
Kettlebell Swing
5
20 reps
RPE 7
5
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
3
2 reps
75%
2
Back Extension (Weighted)
5
20 reps
RPE 7
3
Kettlebell Swing
4
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
5
2 reps
65%
2
Leg Curl
4
10 reps
RPE 7
3
Back Extension (Weighted)
4
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
4
2 reps
70%
2
SSB Good Morning
4
8 reps
RPE 7
3
Back Extension (Weighted)
5
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
3
2 reps
75%
2
Squat (Barbell)
4
15 reps
RPE 7
3
Back Extension (Weighted)
4
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
5
2 reps
65%
2
Leg Curl
4
12 reps
RPE 7
3
Back Extension (Weighted)
5
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
4
2 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
3
2 reps
75%
2
Back Extension (Weighted)
4
20 reps
RPE 7
3
Kettlebell Swing
4
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Pendlay Row
5
5 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
5
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
5
8 reps
RPE 7
3
Barbell Row
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
JM Press
4
8 reps
RPE 7
3
Pendlay Row
3
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
5
Dumbbell Row
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Williams Extensions
3
12 reps
RPE 7
5
Hammer Curl
2
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
5
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Williams Extensions
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
70%
2
JM Press
4
8 reps
RPE 7
3
Pendlay Row
4
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
5
10 reps
RPE 7
4
Dumbbell Row
3
8 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
80%
2
JM Press
4
5 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Williams Extensions
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
3 Reps
@9.5
2
Front Squat (Barbell)
3 Sets
5 Reps
@8
3
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Leg Raise (Captain's Chair)
5 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
4 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
7
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7
Day 3
1
Speed Deadlifts
5 Sets
2 Reps
65%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
3
Kettlebell Swing
4 Sets
15 Reps
@7
4
Back Extension (Weighted)
5 Sets
15 Reps
@7
5
Abs Crunch (Bodyweight)
5 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@9.5
2
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@7
3
Barbell Row
4 Sets
6 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
@7
5
Hammer Curl
5 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7