Program Description
Conjugate training based on Brian Alsruhe's program from Neversate
Program Overview
- LevelIntermediate
- GoalPowerlifting, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 07, 2025 08:16
- Last EditedOct 10, 2025 12:20
Summary
Unlock your strength potential with Brian Alsruhe's Conjugate Program, a comprehensive 12-week training plan designed for serious lifters. This program features four intense training days each week, focusing on maximum effort for both upper and lower body lifts, complemented by accessory work to enhance stability and endurance. Expect to tackle exercises like Deficit Deadlifts and Pendlay Rows, strategically structured to build muscle and power. With a full gym required, prepare to push your limits and achieve your fitness goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Glutes
11.5%
Triceps
10.9%
Chest
10.4%
Front Delts
9.6%
Abs
9.1%
Hamstrings
8.1%
Middle Delts
5.5%
Upper Back
5.3%
Lats
3.8%
Other
3.6%
Lower Back
2.8%
Adductors
2.8%
Forearms
1.3%
Biceps
0.7%
Rear Delts
0.5%
Abductors
0.2%
Full Body
0.1%
Olympic
0.1%
Calves
0%
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
1
3 reps
-
1B
Plank
1
1 mins
-
1C
Snatch (Dumbbell)
1
10 reps
-
2A
Deficit Deadlift (Barbell)
1
2
8 reps
-
-
2B
Plank
3
1 mins
-
3A
Sumo Deadlift (Barbell)
5
-
3B
Stiff Leg Deadlift
5
-
4A
Single Arm Row (Dumbbell)
5
-
4B
Push Up
5
-
4C
Single Arm Row (Dumbbell)
5
-
5
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
24 reps
22 reps
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
3 reps
-
1B
Farmer's Walk (Weighted)
1
100 reps
-
1C
Box Jump
1
3 reps
-
2A
Front Squat (Barbell)
1
2
8 reps
-
-
2B
Farmer's Walk (Weighted)
3
100 reps
-
3A
Good Morning
1
5 reps
-
3B
Back Extension
1
-
3C
Walkout Plank
1
0.5 mins
-
4
Sprint
10
0.67 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
1
3 reps
-
1B
Arnold Press
1
5 reps
-
1C
Burpee Broad Jumps
1
4 reps
-
2A
Deadlift (Paused)
1
2
8 reps
-
-
2B
Arnold Press
3
5 reps
-
3
Deadlift (Paused)
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
4A
Bulgarian Split Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4B
Step-Up (Weighted)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4C
Hollow Rock
1
1
1
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
1
3 reps
-
1B
Farmer's Walk (Weighted)
1
150 reps
-
1C
Snatch (Dumbbell)
1
5 reps
-
2A
Squat (Paused)
1
2
8 reps
-
-
2B
Farmer's Walk (Weighted)
3
150 reps
-
3A
Front Squat (Barbell)
1
5-7 reps
-
3B
Good Morning
1
5-7 reps
-
3C
Wall Sit
1
0.75 mins
-
4A
Inverted Row
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
4B
Burpee
1
1
1
1
1
2 reps
3 reps
4 reps
5 reps
6 reps
-
-
-
-
-
5
Butterfly Sit Up
1
1
1
1
1
6 reps
8 reps
10 reps
12 reps
14 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Block Pull (Barbell)
1
3 reps
-
1B
Plank Walkout
1
0.33 mins
-
1C
Kettlebell Swing
1
15 reps
-
2A
Block Pull (Barbell)
1
2
8 reps
-
-
2B
Plank Walkout
3
8 reps
-
3A
Pendlay Row
1
1
1
1
2 reps
4 reps
6 reps
8 reps
-
-
-
-
3B
Zercher Squat (Barbell)
1
1
1
1
2 reps
4 reps
6 reps
8 reps
-
-
-
-
4A
100m Row
10
100 reps
-
4B
Burpee
10
10 reps
-
4C
Bear Crawl
10
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pin Squat
1
3 reps
-
1B
Single Arm Farmer Carry
1
50 reps
-
1C
Kettlebell Swing
1
15 reps
-
2A
Pin Squat
1
2
8 reps
-
-
2B
Single Arm Farmer Carry
3
50 reps
-
3
Zercher Squat (Barbell)
1
5 reps
-
4A
Sissy Squat
1
300 reps
-
4B
Sit Up
1
200 reps
-
4C
Jump Squat
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
1
1 reps
-
1B
Plank
1
1 mins
-
1C
Snatch (Dumbbell)
1
10 reps
-
2A
Deficit Deadlift (Barbell)
1
2
5 reps
-
-
2B
Plank
3
1 mins
-
3A
Sumo Deadlift (Barbell)
5
0.33 mins
-
3B
Stiff Leg Deadlift
5
0.33 mins
-
4A
Single Arm Row (Dumbbell)
5
0.33 mins
-
4B
Push Up
5
0.167 mins
-
4C
Single Arm Row (Dumbbell)
5
0.33 mins
-
5
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
24 reps
22 reps
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1 reps
-
1B
Farmer's Walk (Weighted)
1
100 reps
-
1C
Box Jump
1
3 reps
-
2A
Front Squat (Barbell)
1
2
5 reps
-
-
2B
Farmer's Walk (Weighted)
3
100 reps
-
3A
Good Morning
1
5 reps
-
3B
Back Extension
1
0.5 mins
-
3C
Walkout Plank
1
0.5 mins
-
4
Sprint
10
0.67 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
1
1 reps
-
1B
Arnold Press
1
5 reps
-
1C
Burpee Broad Jumps
1
4 reps
-
2A
Deadlift (Paused)
1
2
5 reps
-
-
2B
Arnold Press
3
5 reps
-
3
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
4A
Bulgarian Split Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4B
Step-Up (Weighted)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4C
Hollow Rock
1
1
1
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
1
1 reps
-
1B
Farmer's Walk (Weighted)
1
150 reps
-
1C
Snatch (Dumbbell)
1
5 reps
-
2A
Squat (Paused)
1
2
5 reps
-
-
2B
Farmer's Walk (Weighted)
3
150 reps
-
3A
Front Squat (Barbell)
1
5-7 reps
-
3B
Good Morning
1
5-7 reps
-
3C
Wall Sit
1
0.75 mins
-
4A
Inverted Row
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
4B
Burpee
1
1
1
1
1
2 reps
3 reps
4 reps
5 reps
6 reps
-
-
-
-
-
5
Turkish Get Up
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Block Pull (Barbell)
1
1 reps
-
1B
Plank Walkout
1
0.33 mins
-
1C
Kettlebell Swing
1
0.33 mins
-
2A
Block Pull (Barbell)
1
2
5 reps
-
-
2B
Plank Walkout
3
8 reps
-
3A
Pendlay Row
1
1
1
1
2 reps
4 reps
6 reps
8 reps
-
-
-
-
3B
Zercher Squat (Barbell)
1
1
1
1
2 reps
4 reps
6 reps
8 reps
-
-
-
-
4A
100m Row
10
1 reps
-
4B
Burpee
10
10 reps
-
4C
Bear Crawl
10
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pin Squat
1
1 reps
-
1B
Single Arm Farmer Carry
1
50 reps
-
1C
Kettlebell Swing
1
0.5 mins
-
2A
Pin Squat
1
2
5 reps
-
-
2B
Single Arm Farmer Carry
3
50 reps
-
3
Zercher Squat (Barbell)
1
5 reps
-
4A
Sissy Squat
1
300 reps
-
4B
Sit Up
1
200 reps
-
4C
Jump Squat
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Barbell)
1
3 reps
-
1B
Pendlay Row
1
8 reps
-
1C
Single Arm Farmer Carry
1
50 reps
-
2A
Floor Press (Barbell)
1
2
8 reps
-
-
2B
Single Arm Farmer Carry
3
50 reps
-
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
2
2
2
2
2
2
2
2
2
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Jerk
1
3 reps
-
1B
Pull-Up (Band)
1
3 reps
-
1C
Landmine Twist
1
6 reps
-
2A
Push Jerk
1
2
8 reps
-
-
2B
Landmine Twist
3
6 reps
-
3A
Inverted Row
4
AMRAP
-
3B
Overhead Press (Dumbbell)
4
8 reps
-
3C
Skull Crusher (Dumbbell)
4
15 reps
-
4A
Bear Crawl
6
50 reps
-
4B
Lateral Banded Walk
6
50 reps
-
4C
Push Up
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
3 reps
-
1B
Chest Supported Row (Dumbbell)
1
8 reps
-
1C
Windshield Wipers
1
8 reps
-
2A
Bench Press (Barbell)
1
2
8 reps
-
-
2B
Windshield Wipers
3
8 reps
-
3A
Single Arm Farmer Carry
4
50 reps
-
3B
Single Arm Farmer Carry
4
50 reps
-
3C
Hex Press (Chest)
4
-
3D
Overhead Tricep Extension (Dumbbell)
4
15 reps
-
4A
Push Up (Incline)
8
-
4B
Plank Walkout
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
1
3 reps
-
1B
Chin-Up (Band)
1
3 reps
-
1C
Side Bend (Dumbbell)
1
6 reps
-
2A
Push Press (Barbell)
1
2
8 reps
-
-
2B
Side Bend (Dumbbell)
3
6 reps
-
3A
Seated Overhead Press (Dumbbell)
4
8 reps
-
3B
Chin-Up (Band)
4
3 reps
-
3C
Band Face Pull
4
-
4A
Bear Crawl
6
50 reps
-
4B
Lateral Banded Walk
6
50 reps
-
4C
Push Up
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
1
3 reps
-
1B
Deadlift (Barbell)
1
5 reps
-
1C
Bent Over Row (Barbell)
1
5 reps
-
1D
Lying Leg Raise
1
10 reps
-
2A
Pin Press Bench (Barbell)
1
2
8 reps
-
-
2B
Lying Leg Raise
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Single Arm Row (Dumbbell)
1
6 reps
-
3C
Dips Between Chairs
1
-
4A
Inverted Row
5
-
4B
Hand Release Push Up
5
-
4C
Plank Walkout
5
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
3 reps
-
1B
Chin-Up (Band)
1
10 reps
-
1C
Arnold Press
1
6 reps
-
2A
Overhead Press (Barbell)
1
2
8 reps
-
-
2B
Arnold Press
3
6 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3B
Rear Delt Fly (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3C
Face Pull
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Bear Crawl
1
50 reps
-
4B
Push Up
1
20 reps
-
4C
Jump Rope
1
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Barbell)
1
1 reps
-
1B
Pendlay Row
1
8 reps
-
1C
Suitcase Carry
1
50 reps
-
2A
Floor Press (Barbell)
1
2
5 reps
-
-
2B
Suitcase Carry
3
50 reps
-
3A
Neutral Grip Dumbbell Bench Press
4
15 reps
-
3B
Dip (Assisted)
4
15 reps
-
3C
Tricep Extension (Cable)
4
15 reps
-
4
Push Up
2
2
2
2
2
2
2
2
2
2
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Jerk
1
1 reps
-
1B
Pull-Up (Band)
1
3 reps
-
1C
Landmine Twist
1
6 reps
-
2A
Push Jerk
1
2
5 reps
-
-
2B
Landmine Twist
3
6 reps
-
3A
Inverted Row
4
AMRAP
-
3B
Overhead Press (Dumbbell)
4
8 reps
-
3C
Skull Crusher (Dumbbell)
4
15 reps
-
4A
Bear Crawl
8
0.5 mins
-
4B
Push Up
8
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
1 reps
-
1B
Chest Supported Row (Dumbbell)
1
8 reps
-
1C
Windshield Wipers
1
8 reps
-
2A
Bench Press (Barbell)
1
2
5 reps
-
-
2B
Windshield Wipers
3
8 reps
-
3A
Single Arm Farmer Carry
4
50 reps
-
3B
Single Arm Farmer Carry
4
50 reps
-
3C
Hex Press (Chest)
4
0.5 mins
-
3D
Overhead Tricep Extension (Dumbbell)
4
15 reps
-
4A
Push Up (Incline)
8
0.33 mins
-
4B
Plank Walkout
8
0.167 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
1
1 reps
-
1B
Chin-Up (Assisted)
1
3 reps
-
1C
Side Bend (Dumbbell)
1
6 reps
-
2A
Push Press (Barbell)
1
2
5 reps
-
-
2B
Side Bend (Dumbbell)
3
6 reps
-
3A
Seated Overhead Press (Dumbbell)
4
8 reps
-
3B
Chin-Up (Assisted)
4
3 reps
-
3C
Band Face Pull
4
0.5 mins
-
4A
Bear Crawl
8
0.5 mins
-
4B
Push Up
8
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1 reps
-
1B
Deadlift (Barbell)
1
5 reps
-
1C
Bent Over Row (Barbell)
1
5 reps
-
1D
Lying Leg Raise
1
10 reps
-
2A
Larsen Press (Barbell)
1
2
5 reps
-
-
2B
Lying Leg Raise
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Single Arm Row (Dumbbell)
1
6 reps
-
3C
Dips Between Chairs
1
0.33 mins
-
4A
Inverted Row
5
0.5 mins
-
4B
Hand Release Push Up
5
0.5 mins
-
4C
Plank Walkout
5
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
1
1 reps
-
1B
Lat Pulldown
1
10 reps
-
1C
Arnold Press
1
6 reps
-
2A
Seated Overhead Press (Barbell)
1
2
5 reps
-
-
2B
Arnold Press
3
6 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3B
Rear Delt Fly (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3C
Face Pull
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Bear Crawl
1
50 reps
-
4B
Push Up
1
20 reps
-
4C
Jump Rope
1
80 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
5 reps
-
3B
Front Squat (Barbell)
4
5 reps
-
3C
Abs Crunch (Bodyweight)
4
15 reps
-
4A
Inverted Row
2
2
1
10 reps
8 reps
6 reps
-
-
-
4B
Rower Hamstring Curls
2
2
1
10 reps
8 reps
6 reps
-
-
-
4C
Jump Squat
2
2
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3A
Reverse Lunge (Dumbbell)
4
8 reps
-
3B
Deadlift (Dumbbell)
4
8 reps
-
3C
Goblet Squat
4
20 reps
-
4A
Squat (Bodyweight)
1
20 reps
-
4B
Lunge (Bodyweight)
1
20 reps
-
4C
Jump Switch Lunge
1
20 reps
-
4D
Jump Squat
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3
Zercher Front-Foot Elevated Split Squat
1
4-5 reps
-
4A
Burpee
1
5 reps
-
4B
Squat (Bodyweight)
1
5 reps
-
4C
Push Up
1
5 reps
-
4D
Mountain Climber
1
15 reps
-
4E
Jumping Jack
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3
Bulgarian Split Squat (Barbell)
10
3 reps
-
4A
Walking Lunge
5
-
4B
Jump Squat
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3A
Lunge (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
3B
Sumo Deadlift (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
3C
Suitcase Deadlift
1
1
1
20 reps
16 reps
12 reps
-
-
-
4A
Burpee
1
-
4B
Push Up
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
-
-
-
-
-
-
4C
Lunge (Bodyweight)
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
-
-
-
-
-
-
4D
Inverted Row
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
-
-
-
-
-
-
4E
Plank
6
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3
Step-Up (Weighted)
3
-
4
Burpee Broad Jumps
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
5 reps
-
3B
Front Squat (Barbell)
4
5 reps
-
3C
Cable Crunch
4
15 reps
-
4A
Inverted Row
2
2
1
10 reps
8 reps
6 reps
-
-
-
4B
Back Extension (Weighted)
2
2
1
10 reps
8 reps
6 reps
-
-
-
4C
Jump Squat
2
2
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3A
Reverse Lunge (Dumbbell)
4
8 reps
-
3B
Suitcase Deadlift
4
8 reps
-
3C
Goblet Squat
4
20 reps
-
4A
Squat (Bodyweight)
1
20 reps
-
4B
Lunge (Bodyweight)
1
20 reps
-
4C
Jump Switch Lunge
1
20 reps
-
4D
Jump Squat
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3
Zercher Front-Foot Elevated Split Squat
1
4-5 reps
-
4A
Burpee
1
5 reps
-
4B
Squat (Bodyweight)
1
5 reps
-
4C
Push Up
1
5 reps
-
4D
Mountain Climber
1
15 reps
-
4E
Jumping Jack
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3
Bulgarian Split Squat (Barbell)
10
3 reps
-
4A
Walking Lunge
5
1 mins
-
4B
Jump Squat
5
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3A
Lunge (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
3B
Sumo Deadlift (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
3C
Suitcase Deadlift
1
1
1
20 reps
16 reps
12 reps
-
-
-
4A
Burpee
1
-
4B
Push Up
1
-
4C
Lunge (Bodyweight)
1
-
4D
Inverted Row
1
-
4E
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3
Step-Up (Weighted)
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
4
Burpee Broad Jumps
1
8 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3A
Single Arm Row (Dumbbell)
4
10 reps
-
3B
Incline Bench Press (Dumbbell)
4
10 reps
-
3C
Pullover (Dumbbell)
4
10 reps
-
4A
Inverted Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4B
Hand Release Push Up
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
Kettlebell Gorilla Row
4
-
3B
Floor Press (Dumbbell)
4
-
3C
Kettlebell Gorilla Row
4
-
3D
Pullover (Dumbbell)
4
-
4A
Narrow Push Up
2
-
4B
Deficit Push Up
2
-
4C
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3
Overhead Press (Dumbbell)
3
25 reps
-
4A
Inverted Row
1
6 reps
-
4B
Manmaker (Bodyweight)
1
75 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
Overhead Carry
4
100 reps
-
3B
Push Up
4
-
3C
Overhead Carry
4
100 reps
-
3D
Plank Walkout
4
0.5 mins
-
4A
Manmaker (Bodyweight)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Burpee Pull Ups (Or Bar Touches)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Russian Twist
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3A
Kettlebell Gorilla Row
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
-
-
-
-
-
3B
Hex Press (Chest)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
-
-
-
-
-
3C
Hollow Rock
5
1 mins
-
4A
Deficit Push Up
10
-
4B
Dead Hang
10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
Pull-Up (Band)
4
3 reps
-
3B
Manmakers (Dumbbell)
4
3 reps
-
3C
Floor Press (Dumbbell)
4
10 reps
-
4A
Narrow Push Up
8
-
4B
Inverted Row
8
-
5A
Deficit Push Up
8
-
5B
Mountain Climber
8
-
6A
Hand Release Push Up
8
-
6B
Plank
8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3A
Single Arm Row (Dumbbell)
4
10 reps
-
3B
Incline Bench Press (Dumbbell)
4
10 reps
-
3C
Pullover (Dumbbell)
4
10 reps
-
4A
Inverted Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4B
Hand Release Push Up
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
Kettlebell Gorilla Row
4
0.5 mins
-
3B
Floor Press (Dumbbell)
4
0.5 mins
-
3C
Pullover (Dumbbell)
4
0.5 mins
-
4A
Narrow Push Up
1
1.5 mins
-
4B
Deficit Push Up
1
1 mins
-
4C
Push Up
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3
Overhead Press (Dumbbell)
3
25 reps
-
4A
Inverted Row
1
6 reps
-
4B
Manmaker (Bodyweight)
1
75 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
One Arm Overhead Carry with March
4
100 reps
-
3B
Push Up
4
0.5 mins
-
3C
One Arm Overhead Carry with March
4
100 reps
-
3D
Plank Walkout
4
0.5 mins
-
4A
Manmaker (Bodyweight)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Burpee
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Russian Twist
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3A
Kettlebell Gorilla Row
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
-
-
-
-
-
3B
Hex Press (Chest)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
-
-
-
-
-
3C
Hollow Rock
5
1 mins
-
4A
Deficit Push Up
10
0.33 mins
-
4B
Dead Hang
10
0.167 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
Pull-Up (Assisted)
4
3 reps
-
3B
Manmakers (Dumbbell)
4
3 reps
-
3C
Floor Press (Dumbbell)
4
10 reps
-
4A
Narrow Push Up
1
0.33 mins
-
4B
Inverted Row
1
0.167 mins
-
5A
Deficit Push Up
1
0.33 mins
-
5B
Mountain Climber
1
0.167 mins
-
6A
Hand Release Push Up
1
0.33 mins
-
6B
Plank
1
0.167 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Deficit Deadlift (Barbell)1 Set
3 Reps
-
1B
Plank1 Set
1 mins
-
1C
Snatch (Dumbbell)1 Set
10 Reps
-
2A
Deficit Deadlift (Barbell)1 Set
2 Sets
8 Reps
-
-
2B
Plank3 Sets
1 mins
-
3A
Sumo Deadlift (Barbell)5 Sets
-
3B
Stiff Leg Deadlift5 Sets
-
4A
Single Arm Row (Dumbbell)5 Sets
-
4B
Push Up5 Sets
-
4C
Single Arm Row (Dumbbell)5 Sets
-
5
Squat (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
24 Reps
22 Reps
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
-
-
-
-
-
-
-
Day 2
1A
Floor Press (Barbell)1 Set
3 Reps
-
1B
Pendlay Row1 Set
8 Reps
-
1C
Single Arm Farmer Carry1 Set
50 Reps
-
2A
Floor Press (Barbell)1 Set
2 Sets
8 Reps
-
-
2B
Single Arm Farmer Carry3 Sets
50 Reps
-
3A
Neutral Grip Dumbbell Bench Press4 Sets
15 Reps
-
3B
Dip (Assisted)4 Sets
15 Reps
-
3C
Tricep Extension (Dumbbell)4 Sets
15 Reps
-
4
Push Up2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
11 Reps
12 Reps
13 Reps
14 Reps
15 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 3
1
Deadlift (Barbell)12 Sets
2-3 Reps
-
2
Squat (Barbell)12 Sets
2-3 Reps
-
3A
Bulgarian Split Squat (Dumbbell)4 Sets
5 Reps
-
3B
Front Squat (Barbell)4 Sets
5 Reps
-
3C
Abs Crunch (Bodyweight)4 Sets
15 Reps
-
4A
Inverted Row2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4B
Rower Hamstring Curls2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4C
Jump Squat2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
Day 4
1
Bench Press (Barbell)12 Sets
2-3 Reps
-
2
Overhead Press (Barbell)12 Sets
2-3 Reps
-
3A
Single Arm Row (Dumbbell)4 Sets
10 Reps
-
3B
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
3C
Pullover (Dumbbell)4 Sets
10 Reps
-
4A
Inverted Row1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
4B
Hand Release Push Up1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-