Program Description
This is a App Version of a Elite fts Conjugate Programme from 2018 i found on the Internet. The purpose of this Programme is to make you stronger in the Bench,Deadlift and Squat. I tried to make it as close to the Template i found online. Accessoire Rpe is adjusted to Rep count and Instruction on the Template such as „moderate“ or „moderatley Heavy“. I am Not affiliated in any way, shape or Form With elitefts and all Information used is available for free from Official Websites.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 05, 2024 07:39
- Last EditedSep 07, 2024 11:47
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Floor Press (Dumbbell)
3
8 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 10
2
Floor Press (Dumbbell)
3
8 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Floor Press (Dumbbell)
3
8 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1 reps
RPE 10
2
Floor Press (Dumbbell)
3
8 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
3
Meadow Row
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
5
Preacher Curl (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
3
Meadow Row
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
5
Preacher Curl (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
3
Meadow Row
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
5
Preacher Curl (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
3
Meadow Row
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
5
Preacher Curl (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
3
Seated Wide-Grip Row (Cable)
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
5
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
3
Seated Wide-Grip Row (Cable)
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
5
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
3
Seated Wide-Grip Row (Cable)
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
5
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
3
Seated Wide-Grip Row (Cable)
4
10 reps
4
Tricep Pushdown (Cable)
3
25 reps
5
Bicep Curl (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 7
3
Box Squat (Barbell)
3
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
5
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 7
3
Box Squat (Barbell)
3
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
5
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 7-8
3
Box Squat (Barbell)
3
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
5
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 7
3
Box Squat (Barbell)
3
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
5
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Rack Pull (Barbell)
1
5 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hyperextension
3
10 reps
5
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Barbell)
1
3 reps
RPE 10
3
Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Hyperextension
3
10 reps
5
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Rack Pull (Barbell)
1
5 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hyperextension
3
10 reps
5
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Barbell)
1
5 reps
80%
3
Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hyperextension
3
10 reps
5
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Deficit)
1
5 reps
80%
3
Good Morning
3
8 reps
4
Pull Through (Cable)
3
10 reps
5
Hanging Leg Raise
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Deficit)
1
5 reps
80%
3
Good Morning
3
8 reps
4
Pull Through (Cable)
3
10 reps
5
Hanging Leg Raise
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Deficit)
1
3 reps
80%
3
Good Morning
3
8 reps
4
Pull Through (Cable)
3
10 reps
5
Hanging Leg Raise
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Barbell)
1
3 reps
RPE 10
3
Good Morning
3
8 reps
4
Pull Through (Cable)
3
10 reps
5
Hanging Leg Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
5 reps
2
Overhead Press (Barbell)
1
5 reps
80%
3
Bench Press (Close Grip)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
5 reps
2
Overhead Press (Barbell)
1
5 reps
80%
3
Bench Press (Close Grip)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
5 reps
2
Overhead Press (Barbell)
1
5 reps
80%
3
Bench Press (Close Grip)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
5 reps
2
Overhead Press (Barbell)
1
5 reps
RPE 10
3
Bench Press (Close Grip)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
3 reps
90%
3
Incline Bench Press (Barbell)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
85%
3
Floor Press (Dumbbell)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
85%
3
Floor Press (Dumbbell)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
85%
3
Floor Press (Dumbbell)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
3 reps
RPE 10
3
Floor Press (Dumbbell)
3
8 reps
4
Chin-Up (Bodyweight)
4
AMRAP
5
Seated Wide-Grip Row (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
4
Decline Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
4
Decline Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
4
Decline Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
4
Decline Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
80%
2
Leg Press
3
8 reps
3
Glute-Ham Raise
3
8 reps
4
Decline Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Leg Press
3
8 reps
3
Glute-Ham Raise
3
8 reps
4
Decline Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Leg Press
3
8 reps
3
Glute-Ham Raise
3
8 reps
4
Decline Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Leg Press
3
8 reps
3
Glute-Ham Raise
3
8 reps
4
Decline Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
3
Glute-Ham Raise
3
8 reps
4
Abs Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
3
Glute-Ham Raise
3
8 reps
4
Abs Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
3
Glute-Ham Raise
3
8 reps
4
Abs Crunch (Weighted)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
1 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
3
8 reps
3
Glute-Ham Raise
3
8 reps
4
Abs Crunch (Weighted)
4
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Reps
@10
2
Floor Press (Dumbbell)3 Sets
8 Reps
@7-8
3
Single Arm Row (Dumbbell)4 Sets
10 Reps
4
Tricep Pushdown (Cable)3 Sets
25 Reps
@8
5
Bicep Curl (Dumbbell)3 Sets
15 Reps
Day 2
1
Box Jump6 Sets
4 Reps
75%
2
Sumo Deadlift (Barbell)1 Set
5 Reps
@7
3
Box Squat (Barbell)3 Sets
8 Reps
@7
4
Pull Through (Cable)3 Sets
10 Reps
5
Hanging Leg Raise3 Sets
10 Reps
Day 3
1
Lateral Med Ball Throw3 Sets
5 Reps
2
Overhead Press (Barbell)1 Set
5 Reps
80%
3
Bench Press (Close Grip)3 Sets
8 Reps
4
Chin-Up (Bodyweight)4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
Day 4
1
Squat (Barbell)1 Set
3 Reps
@10
2
Front Squat (Barbell)3 Sets
8 Reps
@8
3
Glute-Ham Raise3 Sets
8 Reps
4
Decline Crunch (Weighted)4 Sets
10 Reps