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
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedJul 25, 2025 02:20
- Last EditedJul 25, 2025 07:08
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
9
2 reps
75%
2
Deadlift (Barbell)
8
1 reps
70%
3
Hack Squat
3
8 reps
-
4
Glute-Ham Raise
3
8 reps
-
5
Reverse Hyperextension
4
20 reps
-
6
Decline Sit Up (Bodyweight)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
9
2 reps
80%
2
Deadlift (Barbell)
6
1 reps
75%
3
Hack Squat
3
8 reps
-
4
Glute-Ham Raise
3
8 reps
-
5
Reverse Hyperextension
4
20 reps
-
6
Decline Sit Up (Bodyweight)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
85%
2
Deadlift (Barbell)
4
1 reps
80%
3
Hack Squat
3
12 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Reverse Hyperextension
4
25 reps
-
6
Decline Sit Up (Bodyweight)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell) Against Bands
9
2 reps
50%
2
Deadlift (Barbell)
8
1 reps
45%
3
Belt Squat
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Reverse Hyperextension
4
20 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell) Against Bands
9
2 reps
55%
2
Deadlift (Barbell)
6
1 reps
50%
3
Belt Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Reverse Hyperextension
4
20 reps
-
6
Ab Wheel
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell) Against Bands
8
2 reps
60%
2
Deadlift (Barbell)
4
1 reps
55%
3
Belt Squat
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Reverse Hyperextension
4
20 reps
-
6
Ab Wheel
3
18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
75%
2
Bent Over Row (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bent Over Row (Dumbbell)
4
12 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Bands
7
3 reps
50%
2
Meadow Row
4
8 reps
-
3
Decline Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Bands
6
3 reps
55%
2
Meadow Row
4
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Bands
5
3 reps
60%
2
Meadow Row
4
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
RPE 8.5-10
2
Good Morning
3
3 reps
-
3
Leg Press
4
8 reps
-
4
Decline Sit Up (Bodyweight)
4
20 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1 reps
RPE 8.5-10
2
Sumo Deadlift (Barbell)
3
3 reps
-
3
Leg Press
3
10 reps
-
4
Decline Sit Up (Bodyweight)
4
20 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1 reps
RPE 8.5-10
2
Belt Squat
3
3 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Decline Sit Up (Bodyweight)
4
20 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Squat
1
1 reps
RPE 8.5-10
2
Good Morning
3
3 reps
-
3
Leg Press
4
8 reps
-
4
Ab Wheel
4
12 reps
-
5
Glute-Ham Raise
3
8 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 8.5-10
2
Romanian Deadlift (Barbell)
3
3 reps
-
3
Leg Press
4
10 reps
-
4
Ab Wheel
4
15 reps
-
5
Glute-Ham Raise
3
10 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1 reps
RPE 8.5-10
2
Safety Bar Squat
3
3 reps
-
3
Leg Press
4
12 reps
-
4
Ab Wheel
4
18 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1 reps
RPE 8.5-10
2
Chest Supported Row (Machine)
4
8 reps
-
3
Larsen Press (Barbell)
3
3 reps
-
4
Lat Pulldown (Close Grip)
4
8 reps
-
5
Tricep Extension Band
4
25 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 8.5-10
2
Chest Supported Row (Machine)
4
10 reps
-
3
Larsen Press (Barbell)
3
6 reps
-
4
Lat Pulldown (Close Grip)
4
10 reps
-
5
Tricep Extension Band
4
25 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) 1 Board
1
1 reps
RPE 8.5-10
2
Chest Supported Row (Machine)
4
12 reps
-
3
Larsen Press (Barbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Tricep Extension Band
4
25 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 8.5-10
2
Cable Low Row
4
8 reps
-
3
Incline Bench Press (Barbell)
3
3 reps
-
4
Pull-Up (Bodyweight)
3
5 reps
-
5
Tricep Extension Band
4
25 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press 2 Board
1
1 reps
RPE 8.5-10
2
Cable Low Row
4
10 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Tricep Extension Band
4
25 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 8.5-10
2
Cable Low Row
4
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
7 reps
-
5
Tricep Extension Band
4
25 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Box Squat (Barbell)9 Sets
2 Reps
75%
2
Deadlift (Barbell)8 Sets
1 Reps
70%
3
Hack Squat3 Sets
8 Reps
-
4
Glute-Ham Raise3 Sets
8 Reps
-
5
Reverse Hyperextension4 Sets
20 Reps
-
6
Decline Sit Up (Bodyweight)4 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)7 Sets
3 Reps
75%
2
Bent Over Row (Dumbbell)4 Sets
8 Reps
-
3
Incline Bench Press (Barbell)3 Sets
8 Reps
-
4
Lat Pulldown4 Sets
8 Reps
-
5
Rolling Tricep Extension (Dumbbell)3 Sets
8 Reps
-
Day 3
1
Safety Bar Squat1 Set
1 Reps
@8.5-10
2
Good Morning3 Sets
3 Reps
-
3
Leg Press4 Sets
8 Reps
-
4
Decline Sit Up (Bodyweight)4 Sets
20 Reps
-
5
Lying Leg Curl3 Sets
8 Reps
-
6
Reverse Hyperextension4 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Barbell)1 Set
1 Reps
@8.5-10
2
Chest Supported Row (Machine)4 Sets
8 Reps
-
3
Larsen Press (Barbell)3 Sets
3 Reps
-
4
Lat Pulldown (Close Grip)4 Sets
8 Reps
-
5
Tricep Extension Band4 Sets
25 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
-