Intermediate–AdvancedFree

Conjugate 6 Day/6 Week

Max Effort Method combined with the Repetition Method

Vukoje P.· May 2025

3athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Increase strength and size using the Max Effort (ME) method of the Conjugate system. This program combines the ME method with the repetition method to build strength quickly without developing overuse issues. This program skips the Dynamic Effort (DE) method in favor of extra ME days. The ME days are Lower/Upper body days with accessories, along with some bodybuilding-focused days in between. The ME movements are 4 patterns: Squat/Bench/Deadlift/Overhead Press (OHP). When running this program, make sure to choose the hardest variations (lowest weight movements) in the beginning and taper up into the stronger variations as you get closer to the competition movements in week 6. Choose variations that target your weaknesses in the competition movements and adjust your accessories to target these weaknesses by adding more muscle tissue to those areas. (For Example: If you fail bench typically off the chest, you have a weak chest. You should not choose close grip bench or board press as a variation. Instead you should go with something like a camber bar bench or wide grip pause bench. For accessories you would not do mainly triceps and would focus more on building your pecs through machine press or fly movements.) THIS PROGRAM IS A ROUGH TEMPLATE THAT IS MEANT TO BE ALTERED AND CHANGED TO FIT WITH EACH INDIVIDUAL LIFTER.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.4%

Front Delts

11.8%

Middle Delts

9.1%

Quadriceps

8.7%

Chest

7.1%

Biceps

7.1%

Abs

7.1%

Glutes

6.9%

Upper Back

6.4%

Lats

Hamstrings

Forearms

Lower Back

2.8%

Rear Delts

2.7%

Adductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	1	1 rep	@9
		1	1 rep	@9.5
		1	1 rep	@10
2	Bench Press (Close Grip)	3	10 reps	@9
3	Incline Chest Press (Machine)	2	8–15 reps	@9
4	Dip (Band)	2	6–12 reps	@9
5	Free Motion Pec Fly	2	10–20 reps	@9

#	Exercise	Sets	Reps	Load
1	Skull Crusher (Dumbbell)	2	5–12 reps	@9
2	Skull Crusher (Machine)	3	8–15 reps	@9
3	Tricep Pushdown (Cable)	3	8–15 reps	@9
4	Lateral Raise (Dumbbell)	4	10–20 reps	@9
5	Lateral Raise (Machine)	4	10–20 reps	@9
6	Freemotion Reverse Fly	4	10–20 reps	@9

#	Exercise	Sets	Reps	Load
1	Pull-Up (Band)	3	4–8 reps	@9
2	Lat Pulldown (Close Grip)	2	6–12 reps	@9
3	Low Row - Plate Loaded (Arsenal)	2	8–15 reps	@9
4	Pullover (Dumbbell)	2	10–20 reps	@9
5	Bicep Curl (EZ Bar)	2	4–8 reps	@9
6	Hammer Curl (Dumbbell)	3	8–15 reps	@9
7	Preacher Curl (Machine)	2	10–20 reps	@9

#	Exercise	Sets	Reps	Load
1	Sumo Deadlift (Barbell)	1	1 rep	@9
		1	1 rep	@9.5
		1	1 rep	@10
2	Sumo Deadlift (Barbell)	3	10 reps	@9
3	SSB Good Morning	2	10 reps	@9
4	Bent Over Row (Barbell)	2	6–10 reps	@9
5	Cable Crunch	3	10–20 reps	@9
6	Single Leg Standing Leg Curl (Arsenal)	2	10–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Standing Behind Neck Shoulder Press (Barbell)	1	1 rep	@9
		1	1 rep	@9.5
		1	1 rep	@10
2	Standing Behind Neck Shoulder Press (Barbell)	3	10 reps	@9
3	Larsen Press (Barbell)	3	5–10 reps	@9
4	Dip (Band)	2	6–12 reps	@9
5	Overhead Tricep Extension (Cable)	3	10–20 reps	@9

#	Exercise	Sets	Reps	Load
1	Belt Squat	1	1 rep	@9
		1	1 rep	@9.5
		1	1 rep	@10
2	Belt Squat	3	10 reps	@9
3	Romanian Deadlift (Barbell)	2	10 reps	@9
4	Cable Crunch	3	10–20 reps	@9
5	Leg Extension	3	10–20 reps	@9
6	Reverse Hyperextension	2	8–15 reps	@9

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Conjugate 6 Day/6 Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.

Conjugate 6 Day/6 Week is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Conjugate 6 Day/6 Week 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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