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Conjugate v.1

by justinmize18

Program Description

Begginer program for conjugate style training. General physical preparedness work not included, but should be done on rest days.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2024 06:57
  • Last Edited
    Dec 18, 2024 07:32
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Snatch Deadlift
3
5 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Standing Calf Raise
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Standing Calf Raise
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Standing Calf Raise
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Box Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Standing Calf Raise
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-15 reps
RPE 8
4
Face Pull
3
8-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-15 reps
RPE 8
4
Face Pull
3
8-15 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Bench Press (Dumbbell)
4
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8-15 reps
RPE 8
4
Face Pull
3
8-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Decline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8-15 reps
RPE 8
4
Face Pull
3
8-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Deadlift (Barbell)
3
5 reps
70%
3
Belt Squat
2
10-15 reps
RPE 8-10
4
Glute-Ham Raise
3
AMRAP
RPE 8-10
5
Hanging Leg Raise
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Deadlift (Barbell)
4
4 reps
75%
3
Belt Squat
3
10-15 reps
RPE 8-10
4
Glute-Ham Raise
3
AMRAP
RPE 8-10
5
Sit Up
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Deadlift (Barbell)
5
3 reps
80%
3
Belt Squat
3
10-15 reps
RPE 8-10
4
Glute-Ham Raise
3
AMRAP
RPE 8-10
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
85%
2
Deadlift (Barbell)
6
2 reps
85%
3
Belt Squat
3
10-15 reps
RPE 8-10
4
Glute-Ham Raise
3
AMRAP
RPE 8-10
5
Plank
4
1 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Pull-Up (Bodyweight)
2
RPE 8
4
Dip (Weighted)
2
10-15 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
RPE 8
4
Dip (Weighted)
3
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Push Press (Barbell)
5
3 reps
80%
3
Pull-Up (Bodyweight)
4
RPE 8
4
Dip (Weighted)
4
RPE 8
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
85%
2
Kettlebell Press
4
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Weighted)
5
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
3 Sets
1 Reps
3 Reps
@9-10
@7-8
2
Snatch Deadlift
3 Sets
5 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Lying Leg Curl
3 Sets
8-12 Reps
@8-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@9-10
Day 2
1
Bench Press (Close Grip)
3 Sets
3 Sets
1 Reps
3 Reps
@9-10
@7-8
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8-15 Reps
@8
4
Face Pull
3 Sets
8-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Deadlift (Barbell)
3 Sets
5 Reps
70%
3
Belt Squat
2 Sets
10-15 Reps
@8-10
4
Glute-Ham Raise
3 Sets
AMRAP
@8-10
5
Hanging Leg Raise
3 Sets
@8
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
5 Reps
70%
3
Pull-Up (Bodyweight)
2 Sets
@8
4
Dip (Weighted)
2 Sets
10-15 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-10