Shane's Conjugate

3 athletes joined

Program Description

Program STARTS ON A FRIDAY! Purpose is to get stronger in the big three. This program is based off my current weaknesses and needs. I feel like I have done a decent job representing what I think conjugate training should look like. NOTE FOR REVERSE HYPERS!! Reverse hypers I have on every lower workout. You need to use half your current squat 1RM and then do 4 times the volume of your dynamic day, on both your lower body days. 400 pound squatter would be using 200 pounds and would need to do 4 times the volume of dynamic squats done for that weeks dynamic day.

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jul 25, 2025 02:20
Last Edited
Aug 13, 2025 06:24

Summary

Elevate your strength game with Shane's Conjugate, a dynamic 6-week program designed for serious lifters. Committing just 4 days a week, you'll tackle a blend of explosive lower and upper body workouts, featuring key lifts like the Box Squat, Bench Press, and Deadlift. Each session is structured to enhance power and build muscle, utilizing varied intensities and rep ranges to keep your body guessing and growing. Perfect for those ready to push their limits and achieve real results in the gym!

Muscle Engagement

Front

Back

MuscleSet

Glutes

14%

Quadriceps

13.1%

Hamstrings

11.9%

Lats

10.3%

Upper Back

Lower Back

7.9%

Abs

7.3%

Chest

Triceps

6.8%

Front Delts

4.8%

Biceps

4.2%

Middle Delts

2.2%

Abductors

0.5%

Adductors

0.5%

Rear Delts

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 5

WEEK 6

Day 1

Box Squat (Barbell)

2 reps

75%

Deadlift (Barbell)

1 reps

70%

Hack Squat

8 reps

Glute-Ham Raise

8 reps

Reverse Hyperextension

20 reps

Decline Sit Up (Bodyweight)

20 reps

Day 1

Box Squat (Barbell)

2 reps

80%

Deadlift (Barbell)

1 reps

75%

Hack Squat

8 reps

Glute-Ham Raise

8 reps

Reverse Hyperextension

20 reps

Decline Sit Up (Bodyweight)

20 reps

Day 1

Box Squat (Barbell)

2 reps

85%

Deadlift (Barbell)

1 reps

80%

Hack Squat

12 reps

Glute-Ham Raise

10 reps

Reverse Hyperextension

25 reps

Decline Sit Up (Bodyweight)

20 reps

Day 1

Box Squat (Barbell) Against Bands

2 reps

50%

Deadlift (Barbell)

1 reps

45%

Belt Squat

8 reps

Lying Leg Curl

8 reps

Reverse Hyperextension

20 reps

Ab Wheel

12 reps

Day 1

Box Squat (Barbell) Against Bands

2 reps

55%

Deadlift (Barbell)

1 reps

50%

Belt Squat

10 reps

Lying Leg Curl

10 reps

Reverse Hyperextension

20 reps

Ab Wheel

15 reps

Day 1

Box Squat (Barbell) Against Bands

2 reps

60%

Deadlift (Barbell)

1 reps

55%

Belt Squat

12 reps

Lying Leg Curl

12 reps

Reverse Hyperextension

20 reps

Ab Wheel

18 reps

Day 2

Bench Press (Barbell)

3 reps

75%

Bent Over Row (Dumbbell)

8 reps

Incline Bench Press (Barbell)

8 reps

Lat Pulldown

8 reps

Rolling Tricep Extension (Dumbbell)

8 reps

Day 2

Bench Press (Barbell)

3 reps

80%

Bent Over Row (Dumbbell)

10 reps

Incline Bench Press (Barbell)

10 reps

Lat Pulldown

10 reps

Rolling Tricep Extension (Dumbbell)

10 reps

Day 2

Bench Press (Barbell)

3 reps

85%

Bent Over Row (Dumbbell)

12 reps

Incline Bench Press (Barbell)

12 reps

Lat Pulldown

12 reps

Rolling Tricep Extension (Dumbbell)

12 reps

Day 2

Bench Press (Barbell) Bands

3 reps

50%

Meadow Row

8 reps

Decline Bench Press (Barbell)

8 reps

Lat Pulldown (Neutral Grip)

8 reps

Tricep Pushdown (Cable)

8 reps

Day 2

Bench Press (Barbell) Bands

3 reps

55%

Meadow Row

10 reps

Decline Bench Press (Barbell)

10 reps

Lat Pulldown (Neutral Grip)

10 reps

Tricep Rope Push Down (Cable)

10 reps

Day 2

Bench Press (Barbell) Bands

3 reps

60%

Meadow Row

12 reps

Decline Bench Press (Barbell)

12 reps

Lat Pulldown (Neutral Grip)

12 reps

Tricep Rope Push Down (Cable)

12 reps

Day 3

Safety Bar Squat

1 reps

RPE 8.5-10

Good Morning

3 reps

Leg Press

8 reps

Decline Sit Up (Bodyweight)

20 reps

Lying Leg Curl

8 reps

Reverse Hyperextension

20 reps

Day 3

Box Squat (Barbell)

1 reps

RPE 8.5-10

Sumo Deadlift (Barbell)

3 reps

Leg Press

10 reps

Decline Sit Up (Bodyweight)

20 reps

Lying Leg Curl

10 reps

Reverse Hyperextension

20 reps

Day 3

Rack Pull (Barbell)

1 reps

RPE 8.5-10

Belt Squat

3 reps

Lying Leg Curl

12 reps

Leg Press

12 reps

Decline Sit Up (Bodyweight)

20 reps

Reverse Hyperextension

20 reps

Day 3

Cambered Bar Squat

1 reps

RPE 8.5-10

Good Morning

3 reps

Leg Press

8 reps

Ab Wheel

12 reps

Glute-Ham Raise

8 reps

Reverse Hyperextension

20 reps

Day 3

High Bar Squat (Barbell)

1 reps

RPE 8.5-10

Romanian Deadlift (Barbell)

3 reps

Leg Press

10 reps

Ab Wheel

15 reps

Glute-Ham Raise

10 reps

Reverse Hyperextension

20 reps

Day 3

Deficit Deadlift (Barbell)

1 reps

RPE 8.5-10

Safety Bar Squat

3 reps

Leg Press

12 reps

Ab Wheel

18 reps

Glute-Ham Raise

12 reps

Reverse Hyperextension

20 reps

Day 4

Incline Bench Press (Barbell)

1 reps

RPE 8.5-10

Chest Supported Row (Machine)

8 reps

Larsen Press (Barbell)

3 reps

Lat Pulldown (Close Grip)

8 reps

Tricep Extension Band

25 reps

Lateral Raise (Dumbbell)

12 reps

Day 4

Pin Press Bench (Barbell)

1 reps

RPE 8.5-10

Chest Supported Row (Machine)

10 reps

Larsen Press (Barbell)

6 reps

Lat Pulldown (Close Grip)

10 reps

Tricep Extension Band

25 reps

Lateral Raise (Dumbbell)

15 reps

Day 4

Bench Press (Barbell) 1 Board

1 reps

RPE 8.5-10

Chest Supported Row (Machine)

12 reps

Larsen Press (Barbell)

8 reps

Lat Pulldown (Close Grip)

12 reps

Tricep Extension Band

25 reps

Lateral Raise (Dumbbell)

20 reps

Day 4

Larsen Press (Barbell)

1 reps

RPE 8.5-10

Cable Low Row

8 reps

Incline Bench Press (Barbell)

3 reps

Pull-Up (Bodyweight)

5 reps

Tricep Extension Band

25 reps

Lateral Raise (Cable)

12 reps

Day 4

Bench Press 2 Board

1 reps

RPE 8.5-10

Cable Low Row

10 reps

Incline Bench Press (Barbell)

5 reps

Pull-Up (Bodyweight)

6 reps

Tricep Extension Band

25 reps

Lateral Raise (Cable)

15 reps

Day 4

Bench Press (Paused)

1 reps

RPE 8.5-10

Cable Low Row

12 reps

Incline Bench Press (Barbell)

8 reps

Pull-Up (Bodyweight)

7 reps

Tricep Extension Band

25 reps

Lateral Raise (Cable)

20 reps

Day 1

Box Squat (Barbell)

9 Sets

2 Reps

75%

Deadlift (Barbell)

8 Sets

1 Reps

70%

Hack Squat

3 Sets

8 Reps

Glute-Ham Raise

3 Sets

8 Reps

Reverse Hyperextension

4 Sets

20 Reps

Decline Sit Up (Bodyweight)

4 Sets

20 Reps

Day 2

Bench Press (Barbell)

7 Sets

3 Reps

75%

Bent Over Row (Dumbbell)

4 Sets

8 Reps

Incline Bench Press (Barbell)

3 Sets

8 Reps

Lat Pulldown

4 Sets

8 Reps

Rolling Tricep Extension (Dumbbell)

3 Sets

8 Reps

Day 3

Safety Bar Squat

1 Set

1 Reps

@8.5-10

Good Morning

3 Sets

3 Reps

Leg Press

4 Sets

8 Reps

Decline Sit Up (Bodyweight)

4 Sets

20 Reps

Lying Leg Curl

3 Sets

8 Reps

Reverse Hyperextension

4 Sets

20 Reps

Day 4

Incline Bench Press (Barbell)

1 Set

1 Reps

@8.5-10

Chest Supported Row (Machine)

4 Sets

8 Reps

Larsen Press (Barbell)

3 Sets

3 Reps

Lat Pulldown (Close Grip)

4 Sets

8 Reps

Tricep Extension Band

4 Sets

25 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps