Conquest - Updated
Strength and Hypertrophy OAP, MU, HSPU, LETS FKCN GOOOOOOO
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | AD Press (Smith Machine) | 3 | — | 63% |
| 2 | Pull-Up (Neutral Grip, Weighted) | 3 | — | 63% |
| 3 | Behind-The-Neck Press (Smith Machine) | 3 | 8–12 reps | — |
| 4 | 1 Arm Machine Row | 2 | 5–10 reps | — |
| 5 | Lateral Raise (Cable) | 3 | 8–12 reps | — |
| 6 | Leaning Overhead Cable Extension | 3 | 5–10 reps | — |
| 7 | Tricep Pushdown (Cable) | 2 | 5–10 reps | — |
| 8 | Bicep Curl (Cable) | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | — | 53.3% |
| 2 | Standing Calf Raise | 3 | 8–12 reps | — |
| 3 | Romanian Deadlift (Barbell) | 3 | 5–10 reps | — |
| 4 | Leg Extension | 2 | 8–12 reps | — |
| 5 | Lying Leg Curl | 2 | 6–10 reps | — |
| 6 | Decline Sit Up (Weighted) | 3 | 6–10 reps | — |
| 7 | Rear Delt Fly (Cable) | 1 | 10–15 reps | — |
| 1 | 10–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 3 | — | 63% |
| 2 | Wide Grip Lat Pulldown | 3 | 8–12 reps | — |
| 3 | Incline Bench Press (Smith Machine) | 3 | 5–10 reps | — |
| 4 | T-Bar Row | 2 | 5–10 reps | — |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | — |
| 6 | Bicep Curl (EZ Bar) | 3 | 5–10 reps | — |
| 7 | Tricep Pushdown (Cable) | 2 | 8–12 reps | — |
| 8 | Wrist Curls | 3 | 10–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees,Paused) | 3 | — | 50.6% |
| 2 | Standing Calf Raise | 3 | 8–12 reps | — |
| 3 | Back Extension (Weighted) | 2 | 5–10 reps | — |
| 4 | Leg Extension | 2 | 8–12 reps | — |
| 5 | Seated Hamstring Curl | 2 | 5–10 reps | — |
| 6 | Decline Sit Up (Weighted) | 3 | 6–10 reps | — |
| 7 | Reverse Pec Deck | 1 | 10–15 reps | — |
| 1 | 10–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 10–15 reps |
| 2 | Neutral Grip T-Bar Row | 2 | 5–10 reps |
| 3 | Pec Deck (Machine) | 3 | 10–15 reps |
| 4 | Behind-the-Neck Lat Pulldown | 2 | 5–10 reps |
| 5 | Seated Overhead Extension (EZ Bar) | 2 | 10–15 reps |
| 6 | Hammer Preacher Curl | 2 | 8–12 reps |
| 7 | Chest Supported Lateral Raise | 3 | 8–12 reps |
| 8 | Wrist Curls | 3 | 10–15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Conquest - Updated is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Conquest - Updated is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Conquest - Updated is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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