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Conquest

by Gavin F.

Program Description

This program is purely for fun. Do it on a bulk to look like your favorite Viltrumite warrior.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 18, 2025 07:18
  • Last Edited
    Apr 19, 2025 03:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
3
Standing Calf Raise
5 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
15 Reps
@8
3
Bench Press (Wide Grip)
3 Sets
15 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Leg Press
5 Sets
AMRAP
@9
2
Standing Calf Raise
3 Sets
15 Reps
@8
Day 4
1
Military Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
AMRAP
@9