Brian Alsruhe's Conjugate program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Deficit Deadlift (Barbell) | 1 | 3 reps |
| 1B | Plank | 1 | 1 min |
| 1C | Snatch (Dumbbell) | 1 | 10 reps |
| Superset | |||
| 2A | Deficit Deadlift (Barbell) | 1 | 0 reps |
| 2 | 8 reps | ||
| 2B | Plank | 3 | 1 min |
| Superset | |||
| 3A | Sumo Deadlift (Barbell) | 5 | undefined+ reps |
| 3B | Stiff Leg Deadlift | 5 | undefined+ reps |
| Superset | |||
| 4A | Single Arm Row (Dumbbell) | 5 | undefined+ reps |
| 4B | Push Up | 5 | undefined+ reps |
| 4C | Single Arm Row (Dumbbell) | 5 | undefined+ reps |
| 5 | Squat (Bodyweight) | 1 | 24 reps |
| 1 | 22 reps | ||
| 1 | 20 reps | ||
| 1 | 18 reps | ||
| 1 | 16 reps | ||
| 1 | 14 reps | ||
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 1 | 2 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Floor Press (Barbell) | 1 | 3 reps |
| 1B | Pendlay Row | 1 | 8 reps |
| 1C | Single Arm Farmer Carry | 1 | 50 reps |
| Superset | |||
| 2A | Floor Press (Barbell) | 1 | 0 reps |
| 2 | 8 reps | ||
| 2B | Single Arm Farmer Carry | 3 | 50 reps |
| Superset | |||
| 3A | Neutral Grip Dumbbell Bench Press | 4 | 15 reps |
| 3B | Dip (Assisted) | 4 | 15 reps |
| 3C | Tricep Extension (Dumbbell) | 4 | 15 reps |
| 4 | Push Up | 2 | 1 rep |
| 2 | 2 reps | ||
| 2 | 3 reps | ||
| 2 | 4 reps | ||
| 2 | 5 reps | ||
| 2 | 6 reps | ||
| 2 | 7 reps | ||
| 2 | 8 reps | ||
| 2 | 9 reps | ||
| 2 | 10 reps | ||
| 2 | 11 reps | ||
| 2 | 12 reps | ||
| 2 | 13 reps | ||
| 2 | 14 reps | ||
| 1 | 15 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 12 | 2–3 reps |
| 2 | Squat (Barbell) | 12 | 2–3 reps |
| Superset | |||
| 3A | Bulgarian Split Squat (Dumbbell) | 4 | 5 reps |
| 3B | Front Squat (Barbell) | 4 | 5 reps |
| 3C | Abs Crunch (Bodyweight) | 4 | 15 reps |
| Superset | |||
| 4A | Inverted Row | 2 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 4B | Rower Hamstring Curls | 2 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 4C | Jump Squat | 2 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 12 | 2–3 reps |
| 2 | Overhead Press (Barbell) | 12 | 2–3 reps |
| Superset | |||
| 3A | Single Arm Row (Dumbbell) | 4 | 10 reps |
| 3B | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 3C | Pullover (Dumbbell) | 4 | 10 reps |
| Superset | |||
| 4A | Inverted Row | 1 | 10 reps |
| 1 | 9 reps | ||
| 1 | 8 reps | ||
| 1 | 7 reps | ||
| 1 | 6 reps | ||
| 1 | 5 reps | ||
| 1 | 4 reps | ||
| 1 | 3 reps | ||
| 1 | 2 reps | ||
| 1 | 1 rep | ||
| 4B | Hand Release Push Up | 1 | 1 rep |
| 1 | 2 reps | ||
| 1 | 3 reps | ||
| 1 | 4 reps | ||
| 1 | 5 reps | ||
| 1 | 6 reps | ||
| 1 | 7 reps | ||
| 1 | 8 reps | ||
| 1 | 9 reps | ||
| 1 | 10 reps | ||
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Brian Alsruhe's Conjugate program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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.
Brian Alsruhe's Conjugate program is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Brian Alsruhe's Conjugate program 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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