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Conquest - Updated

by Tal R.
4 athletes joined
5.0
(1 rating)

Program Description

Get you jacked and stacked going towards top strength achievements while keeping it recoverable and getting stronger in the process. *Chef's Kiss*

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 06:01
  • Last Edited
    Oct 07, 2025 03:10

Summary

**Conquest - Updated** is a dynamic 10-week program designed to elevate your strength and physique through a balanced 5-day training split. Each week, you'll tackle focused workouts that combine compound lifts with accessory movements, ensuring comprehensive muscle engagement and growth. From overhead presses to leg presses, this program incorporates a variety of effective exercises, all tailored to push your limits and maximize results. Get ready to conquer your fitness goals with structured intensity and strategic recovery built into every session!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
10.7%
Upper Back
8.8%
Chest
8.1%
Lats
7.3%
Hamstrings
6.5%
Biceps
6.3%
Middle Delts
6.2%
Quadriceps
5.9%
Rear Delts
5%
Abs
4.9%
Calves
4.7%
Forearms
4.4%
Glutes
3.3%
Lower Back
3.1%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
67%
2
Pull-Up (Neutral Grip, Weighted)
3
67%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
71%
2
Pull-Up (Neutral Grip, Weighted)
3
71%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
75%
2
Pull-Up (Neutral Grip, Weighted)
3
75%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
82%
73%
2
Pull-Up (Neutral Grip, Weighted)
1
2
82%
73%
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)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
85%
76%
2
Pull-Up (Neutral Grip, Weighted)
1
2
85%
76%
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)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
88%
79%
2
Pull-Up (Neutral Grip, Weighted)
1
2
88%
79%
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Leaning Overhead Cable Extension
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
91%
81%
2
Pull-Up (Neutral Grip, Weighted)
1
2
91%
81%
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Leaning Overhead Cable Extension
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
95%
83%
2
Pull-Up (Neutral Grip, Weighted)
1
2
95%
83%
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Leaning Overhead Cable Extension
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
100%
83%
2
Pull-Up (Neutral Grip, Weighted)
1
2
100%
83%
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Leaning Overhead Cable Extension
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
56.8%
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)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
59.6%
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)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
63.1%
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)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
65.7%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
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)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
68.4%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
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)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
71.1%
60.4%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
72.9%
62%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
74.7%
63.5%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
76.4%
64.9%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
67%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
71%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
75%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
82%
73%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
85%
76%
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)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
88%
79%
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
91%
81%
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
95%
83%
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
100%
83%
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
54%
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
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
56.6%
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
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
56.8%
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
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
59.1%
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
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
61.6%
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
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
64%
54.4%
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)
2
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
65.6%
55.8%
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)
2
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
67.2%
57.1%
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)
2
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
68.8%
58.5%
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)
2
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 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
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-8 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
-
Week 1
1 / 10 Weeks
Day 1
1
AD Press (Smith Machine)
3 Sets
63%
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
63%
3
Behind-The-Neck Press (Smith Machine)
3 Sets
8-12 Reps
-
4
1 Arm Machine Row
2 Sets
5-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Leaning Overhead Cable Extension
3 Sets
5-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
-
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
53.3%
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 3
1
Dip (Weighted)
3 Sets
63%
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
5-10 Reps
-
4
T-Bar Row
2 Sets
5-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
10-15 Reps
-
Day 4
1
Leg Press (45 Degrees,Paused)
3 Sets
50.6%
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Back Extension (Weighted)
2 Sets
5-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
5-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
7
Reverse Pec Deck
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
2
Neutral Grip T-Bar Row
2 Sets
5-10 Reps
-
3
Pec Deck (Machine)
3 Sets
10-15 Reps
-
4
Behind-the-Neck Lat Pulldown
2 Sets
5-10 Reps
-
5
Seated Overhead Extension (EZ Bar)
2 Sets
10-15 Reps
-
6
Hammer Preacher Curl
2 Sets
8-12 Reps
-
7
Chest Supported Lateral Raise
3 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Tal R.Age 25, Man
a month ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This is Bald omni man's Conquest program adapted to boostcamp