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BoostcampPNG

Conjugate for the men

by Broc D.
46 athletes joined

Program Description

To empower you to become the best version of yourself, both inside and outside the gym! Whether you are a seasoned athlete looking to take your performance to the next level or a beginner taking the first steps on your fitness journey this program is for you.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Powerlifting, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2024 04:48
  • Last Edited
    Feb 14, 2025 12:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
65%
75%
80%
90%
95%
100%
2
Bench Press (Dumbbell)
4
12 reps
RPE 9.5
3
Skull Crusher
4
12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
4
12 reps
RPE 10
5
Face Pull
4
25 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 10
7
Plank
4
1 mins
-
8
2km Row
1
7 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Floor Press (Dumbbell)
4
10 reps
RPE 10
3
Skull Crusher
4
10 reps
RPE 9.5
4
Wide Grip Pull-Up
4
10 reps
RPE 9.5
5
Face Pull
4
25 reps
RPE 8
6
Hammer Curl
4
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
1
100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Arnold Press
4
8 reps
RPE 10
3
JM Press
4
12 reps
RPE 9.5
4
Chin-Up (Bodyweight)
4
10 reps
RPE 9.5
5
Face Pull
4
25 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
7
Side Plank
6
1 mins
RPE 8
8
500m Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Dumbbell)
4
12 reps
RPE 9.5
3
JM Press
4
12 reps
RPE 9.5
4
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 10
5
Face Pull
4
25 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Ab Wheel
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
JM Press
4
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 10
5
Face Pull
5
25 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8.5
7
Pallof Press
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Push Press (Barbell)
4
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
4
25 reps
RPE 8
4
T-Bar Row
5
12 reps
RPE 10
5
Shrug (Dumbbell)
3
10 reps
RPE 8
6
Lying Rear Lateral Raise
3
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
8 reps
RPE 9.5
8
Plank
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
65%
75%
85%
90%
95%
100%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
3
Box Jump
4
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
5
Reverse Hyperextension
5
20 reps
50%
6
Hollow Hold
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Squat (Paused)
4
8 reps
RPE 9.5
3
Forward Jump
4
10 reps
RPE 6.5
4
Nordic Curl
4
10 reps
RPE 10
5
Reverse Hyperextension
5
25 reps
50%
6
Seated Calf Raise
3
20 reps
RPE 8
7
Reverse Plank
4
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Rack Pull (Barbell)
4
8 reps
RPE 9.5
3
Lateral Jump
4
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
4
8 reps
RPE 8
5
Reverse Hyperextension
4
40 reps
30%
6
Pallof Press
4
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Good Morning
4
12 reps
RPE 8
3
Vertical Jump
4
10 reps
RPE 6
4
Nordic Curl
4
8 reps
RPE 10
5
Reverse Hyperextension
4
40 reps
30%
6
Decline Crunch (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Split Squat (Barbell)
4
8 reps
RPE 10
3
Lateral Box Jump
4
10 reps
RPE 7
4
Hamstring Curl
5
12 reps
RPE 10
5
Reverse Hyperextension
5
20 reps
50%
6
Decline Crunch (Weighted)
4
8 reps
RPE 8
7
Standing Calf Raise
3
25 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Single Leg Romanian Deadlift
4
10 reps
RPE 8
3
Split Squat Jump
4
8 reps
RPE 7.5
4
Nordic Curl
4
12 reps
RPE 8
5
Sissy Squat
2
25 reps
RPE 7
6
Seated Calf Raise
3
30 reps
RPE 8.5
7
Reverse Hyperextension
5
25 reps
50%
8
Pallof Press
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
500m Row
1
10 mins
RPE 8.5
3
Band Pull Apart
1
100 reps
RPE 8
4
Pull Through (Cable)
1
100 reps
RPE 8
5
Sissy Squat
1
100 reps
RPE 9.5
6
Hamstring Curl
1
100 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
100 reps
RPE 8
8
Side Bend (Dumbbell)
2
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
500m Row
1
10 mins
RPE 8.5
3
Band Pull Apart
1
100 reps
RPE 8
4
Pull Through (Cable)
1
100 reps
RPE 8
5
Sissy Squat
1
100 reps
RPE 9.5
6
Hamstring Curl
1
100 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
100 reps
RPE 8
8
Side Bend (Dumbbell)
2
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
500m Row
1
10 mins
RPE 8.5
3
Band Pull Apart
1
100 reps
RPE 8
4
Pull Through (Cable)
1
100 reps
RPE 8
5
Sissy Squat
1
100 reps
RPE 9.5
6
Hamstring Curl
1
100 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
100 reps
RPE 8
8
Side Bend (Dumbbell)
2
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
500m Row
1
10 mins
RPE 8.5
3
Band Pull Apart
1
100 reps
RPE 8
4
Pull Through (Cable)
1
100 reps
RPE 8
5
Sissy Squat
1
100 reps
RPE 9.5
6
Hamstring Curl
1
100 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
100 reps
RPE 8
8
Side Bend (Dumbbell)
2
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
500m Row
1
10 mins
RPE 8.5
3
Band Pull Apart
1
100 reps
RPE 8
4
Pull Through (Cable)
1
100 reps
RPE 8
5
Sissy Squat
1
100 reps
RPE 9.5
6
Hamstring Curl
1
100 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
100 reps
RPE 8
8
Side Bend (Dumbbell)
2
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
500m Row
1
10 mins
RPE 8.5
3
Band Pull Apart
1
100 reps
RPE 8
4
Pull Through (Cable)
1
100 reps
RPE 8
5
Sissy Squat
1
100 reps
RPE 9.5
6
Hamstring Curl
1
100 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
100 reps
RPE 8
8
Side Bend (Dumbbell)
2
50 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
50%
2
Incline Bench Press (Dumbbell)
4
20 reps
RPE 7.5
3
Rolling Tricep Extension (Dumbbell)
4
20 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
8
Kettlebell Halo
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
55%
2
Floor Press (Dumbbell)
4
15 reps
RPE 7
3
Tricep Kickback
4
15 reps
RPE 7
4
Lat Pulldown
4
20 reps
RPE 8
5
Shrug (Dumbbell)
4
12 reps
RPE 8
6
Seated Dumbbell Curl
4
10 reps
RPE 7.5
7
Leg Pull-In
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
60%
2
Floor Press (Dumbbell)
4
15 reps
RPE 7
3
Tricep Kickback
4
15 reps
RPE 7
4
Lat Pulldown
4
20 reps
RPE 8
5
Shrug (Dumbbell)
4
12 reps
RPE 8
6
Seated Dumbbell Curl
4
10 reps
RPE 7.5
7
Leg Pull-In
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
50%
2
Incline Bench Press (Dumbbell)
4
20 reps
RPE 7.5
3
Rolling Tricep Extension (Dumbbell)
4
20 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
8
Kettlebell Halo
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
55%
2
Floor Press (Dumbbell)
4
15 reps
RPE 7
3
Tricep Kickback
4
15 reps
RPE 7
4
Lat Pulldown
4
20 reps
RPE 8
5
Shrug (Dumbbell)
4
12 reps
RPE 8
6
Seated Dumbbell Curl
4
10 reps
RPE 7.5
7
Leg Pull-In
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
60%
2
Floor Press (Dumbbell)
4
15 reps
RPE 7
3
Tricep Kickback
4
15 reps
RPE 7
4
Lat Pulldown
4
20 reps
RPE 8
5
Shrug (Dumbbell)
4
12 reps
RPE 8
6
Seated Dumbbell Curl
4
10 reps
RPE 7.5
7
Leg Pull-In
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
50%
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Box Jump
4
10 reps
RPE 6.5
4
Lying Leg Curl
4
20 reps
RPE 7.5
5
Reverse Hyperextension
4
30 reps
75%
6
Calf Raise (Bodyweight)
1
100 reps
RPE 9
7
Bear Crawl
4
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
55%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Box Jump
4
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
4
12 reps
RPE 7.5
5
Hyperextension
5
20 reps
RPE 8
6
Prowler Push
5
1 reps
RPE 8.5
7
Bear Crawl
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
60%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Box Jump
4
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
4
12 reps
RPE 7.5
5
Hyperextension
5
20 reps
RPE 8
6
Prowler Push
5
1 reps
RPE 8.5
7
Bear Crawl
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
50%
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Box Jump
4
10 reps
RPE 6.5
4
Lying Leg Curl
4
20 reps
RPE 7.5
5
Reverse Hyperextension
4
30 reps
75%
6
Calf Raise (Bodyweight)
1
100 reps
RPE 9
7
Bear Crawl
4
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
55%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Box Jump
4
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
4
12 reps
RPE 7.5
5
Hyperextension
5
20 reps
RPE 8
6
Prowler Push
5
1 reps
RPE 8.5
7
Bear Crawl
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
60%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Box Jump
4
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
4
12 reps
RPE 7.5
5
Hyperextension
5
20 reps
RPE 8
6
Prowler Push
5
1 reps
RPE 8.5
7
Bear Crawl
3
24 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
65%
75%
80%
90%
95%
100%
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@9.5
3
Skull Crusher
4 Sets
12 Reps
@8.5
4
Chin-Up (Bodyweight)
4 Sets
12 Reps
@10
5
Face Pull
4 Sets
25 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@10
7
Plank
4 Sets
1 mins
-
8
2km Row
1 Set
7 mins
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
65%
75%
85%
90%
95%
100%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
3
Box Jump
4 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@9
5
Reverse Hyperextension
5 Sets
20 Reps
50%
6
Hollow Hold
3 Sets
1 mins
@8
Day 3
1
Jump Rope
1 Set
5 mins
@6
2
500m Row
1 Set
10 mins
@8.5
3
Band Pull Apart
1 Set
100 Reps
@8
4
Pull Through (Cable)
1 Set
100 Reps
@8
5
Sissy Squat
1 Set
100 Reps
@9.5
6
Hamstring Curl
1 Set
100 Reps
@8
7
Single Arm Overhead Tricep Extension
1 Set
100 Reps
@8
8
Side Bend (Dumbbell)
2 Sets
50 Reps
@7.5
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
50%
2
Incline Bench Press (Dumbbell)
4 Sets
20 Reps
@7.5
3
Rolling Tricep Extension (Dumbbell)
4 Sets
20 Reps
@7
4
Chest Supported Row (Dumbbell)
4 Sets
20 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
8
Kettlebell Halo
4 Sets
8 Reps
@6
Day 5
1
Box Squat (Barbell)
5 Sets
5 Reps
50%
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@7.5
3
Box Jump
4 Sets
10 Reps
@6.5
4
Lying Leg Curl
4 Sets
20 Reps
@7.5
5
Reverse Hyperextension
4 Sets
30 Reps
75%
6
Calf Raise (Bodyweight)
1 Set
100 Reps
@9
7
Bear Crawl
4 Sets
24 Reps
@8
Day 6
1
Sprint
1 Set
20 mins
@10