Conquest - Updated

Tal R.

**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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

AD Press (Smith Machine)

Pull-Up (Neutral Grip, Weighted)

Behind-The-Neck Press (Smith Machine)

1 Arm Machine Row

Lateral Raise (Cable)

Leaning Overhead Cable Extension

Tricep Pushdown (Cable)

Bicep Curl (Cable)

OHP + Pull-Ups

Leg Press (45 Degrees)

Standing Calf Raise

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Decline Sit Up (Weighted)

Rear Delt Fly (Cable)

Lower Body 1

Dip (Weighted)

Wide Grip Lat Pulldown

Incline Bench Press (Smith Machine)

T-Bar Row

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Wrist Curls

Weighted Dips + Secondary PU

Leg Press (45 Degrees,Paused)

Back Extension (Weighted)

Seated Hamstring Curl

Reverse Pec Deck

Lower Body 2

Bench Press (Dumbbell)

Neutral Grip T-Bar Row

Pec Deck (Machine)

Behind-the-Neck Lat Pulldown

Seated Overhead Extension (EZ Bar)

Hammer Preacher Curl

Chest Supported Lateral Raise

Flat Press Day

1 reviews for Conquest - Updated

Tal R.