„Elite FTS“ Conjugate

Elias M.

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Paused)

Bench Press (Barbell)

Meadow Row

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Block 2

Floor Press (Dumbbell)

Single Arm Row (Dumbbell)

Bicep Curl (Dumbbell)

Block 1

Box Jump

Sumo Deadlift (Barbell)

Box Squat (Barbell)

Pull Through (Cable)

Hanging Leg Raise

Lateral Med Ball Throw

Overhead Press (Barbell)

Bench Press (Close Grip)

Chin-Up (Bodyweight)

Seated Wide-Grip Row (Cable)

Squat (Barbell)

Front Squat (Barbell)

Glute-Ham Raise

Decline Crunch (Weighted)

Spoto Press

Squat (Low Bar)

Rack Pull (Barbell)

Split Squat (Dumbbell)

Hyperextension

Incline Bench Press (Barbell)

Leg Press

Deadlift (Barbell)

Bicep Curl (Cable)

Block 3

Deadlift (Deficit)

Good Morning

Abs Crunch (Weighted)

Block 3 

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Elias M.