logo
BoostcampPNG

Hudson's Conjugate Program

by Hudson Cole
4.0
(1 rating)

Program Description

Use the conjugate system of Max Effort and Dynamic Effort in order to build size and strength. While this is a powerlifting split, OHP is treated like a main lift for the benefits it gives to general physicality and benching strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 05, 2025 07:02
  • Last Edited
    Aug 12, 2025 12:25

Summary

Unlock your strength potential with Hudson's Conjugate Program, a comprehensive 13-week training plan designed for serious lifters. Comprising four intense workouts each week, this program focuses on maximizing muscle engagement through a mix of dynamic exercises like the Deficit Deadlift and Standing Behind Neck Shoulder Press. Tailored for those with a garage gym setup, you'll build power, endurance, and muscle definition while honing your technique. Get ready to elevate your training and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.7%
Quadriceps
12.5%
Triceps
11.3%
Hamstrings
9.4%
Abs
9%
Chest
7.7%
Front Delts
7.6%
Upper Back
7.3%
Lats
6.7%
Middle Delts
5.4%
Lower Back
4.1%
Biceps
2.1%
Adductors
1.8%
Rear Delts
1.3%
Forearms
0.8%
Abductors
0.2%
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
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
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3 reps
RPE 9.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Cable Low Row
4
10-12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
RPE 8
5
Katana Extension
4
10-12 reps
RPE 8
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3 reps
RPE 9.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Cable Low Row
4
10-12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
RPE 8
5
Katana Extension
4
10-12 reps
RPE 8
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3 reps
RPE 9.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Cable Low Row
4
10-12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
RPE 8
5
Katana Extension
4
10-12 reps
RPE 8
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3 reps
RPE 9.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Cable Low Row
4
10-12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
RPE 8
5
Katana Extension
4
10-12 reps
RPE 8
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3 reps
RPE 9.5
2
Z Press
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Lu Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3 reps
RPE 9.5
2
Z Press
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Lu Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3 reps
RPE 9.5
2
Z Press
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Lu Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3 reps
RPE 9.5
2
Z Press
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Lu Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 9.5
2
JM Press
3
6 reps
RPE 8
3
Kroc Row
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Face Pull
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 9.5
2
JM Press
3
6 reps
RPE 8
3
Kroc Row
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Face Pull
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 9.5
2
JM Press
3
6 reps
RPE 8
3
Kroc Row
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Face Pull
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 9.5
2
JM Press
3
6 reps
RPE 8
3
Kroc Row
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Face Pull
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
1
1 reps
RPE 8
3
Overhead Press (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Squat (Paused)
3
6 reps
RPE 8
3
Glute Kickback (Cable)
4
10-12 reps
RPE 8
4
Back Extension (Weighted)
4
10-12 reps
RPE 8
5
Pallof Press
4
10-12 reps
RPE 8
6
Wrist Curls
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Squat (Paused)
3
6 reps
RPE 8
3
Glute Kickback (Cable)
4
10-12 reps
RPE 8
4
Back Extension (Weighted)
4
10-12 reps
RPE 8
5
Pallof Press
4
10-12 reps
RPE 8
6
Wrist Curls
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Squat (Paused)
3
6 reps
RPE 8
3
Glute Kickback (Cable)
4
10-12 reps
RPE 8
4
Back Extension (Weighted)
4
10-12 reps
RPE 8
5
Pallof Press
4
10-12 reps
RPE 8
6
Wrist Curls
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Squat (Paused)
3
6 reps
RPE 8
3
Glute Kickback (Cable)
4
10-12 reps
RPE 8
4
Back Extension (Weighted)
4
10-12 reps
RPE 8
5
Pallof Press
4
10-12 reps
RPE 8
6
Wrist Curls
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Extension
4
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 10
5
Cable Crunch
4
10-12 reps
RPE 8
6
Pillars Of Hercules
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Extension
4
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 10
5
Cable Crunch
4
10-12 reps
RPE 8
6
Pillars Of Hercules
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Extension
4
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 10
5
Cable Crunch
4
10-12 reps
RPE 8
6
Pillars Of Hercules
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Extension
4
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 10
5
Cable Crunch
4
10-12 reps
RPE 8
6
Pillars Of Hercules
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
3 reps
RPE 9.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 8
3
Sissy Squat
4
10-12 reps
RPE 8
4
Reverse Nordic Curl
4
10-12 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
RPE 8
6
Plate Pinch
4
0.2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
3 reps
RPE 9.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 8
3
Sissy Squat
4
10-12 reps
RPE 8
4
Reverse Nordic Curl
4
10-12 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
RPE 8
6
Plate Pinch
4
0.2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
3 reps
RPE 9.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 8
3
Sissy Squat
4
10-12 reps
RPE 8
4
Reverse Nordic Curl
4
10-12 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
RPE 8
6
Plate Pinch
4
0.2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
3 reps
RPE 9.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 8
3
Sissy Squat
4
10-12 reps
RPE 8
4
Reverse Nordic Curl
4
10-12 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
RPE 8
6
Plate Pinch
4
0.2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Barbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Barbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Chest Fly (Dumbbell)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Barbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Chest Fly (Dumbbell)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Barbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Chest Fly (Dumbbell)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
60%
2
Bench Press (Barbell)
4
5 reps
60%
3
Meadow Row
4
8-10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
10-12 reps
RPE 8
5
Chest Press (Machine)
4
8-10 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
60%
2
Bench Press (Barbell)
4
5 reps
60%
3
Meadow Row
4
8-10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
10-12 reps
RPE 8
5
Chest Press (Machine)
4
8-10 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
60%
2
Bench Press (Barbell)
4
5 reps
60%
3
Meadow Row
4
8-10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
10-12 reps
RPE 8
5
Chest Press (Machine)
4
8-10 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
60%
2
Bench Press (Barbell)
4
5 reps
60%
3
Meadow Row
4
8-10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
10-12 reps
RPE 8
5
Chest Press (Machine)
4
8-10 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Chest Fly (Cable)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Chest Fly (Cable)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Chest Fly (Cable)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Chest Fly (Cable)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Overhead Press (Barbell)
1
1 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Romanian Deadlift (Barbell)
4
5 reps
60%
3
Hip Thrust (Barbell)
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Romanian Deadlift (Barbell)
4
5 reps
60%
3
Hip Thrust (Barbell)
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Romanian Deadlift (Barbell)
4
5 reps
60%
3
Hip Thrust (Barbell)
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Romanian Deadlift (Barbell)
4
5 reps
60%
3
Hip Thrust (Barbell)
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Front Squat (Barbell)
4
5 reps
60%
3
Pull Through (Cable)
4
8-10 reps
RPE 8
4
Leg Press
4
8-10 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Front Squat (Barbell)
4
5 reps
60%
3
Pull Through (Cable)
4
8-10 reps
RPE 8
4
Leg Press
4
8-10 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Front Squat (Barbell)
4
5 reps
60%
3
Pull Through (Cable)
4
8-10 reps
RPE 8
4
Leg Press
4
8-10 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Front Squat (Barbell)
4
5 reps
60%
3
Pull Through (Cable)
4
8-10 reps
RPE 8
4
Leg Press
4
8-10 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Stiff Leg Deadlift
4
5 reps
60%
3
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Stiff Leg Deadlift
4
5 reps
60%
3
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Stiff Leg Deadlift
4
5 reps
60%
3
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Stiff Leg Deadlift
4
5 reps
60%
3
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
Week 1
1 / 13 Weeks
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
3 Reps
@9.5
2
Bench Press (Close Grip)
3 Sets
6 Reps
@8
3
Cable Low Row
4 Sets
10-12 Reps
@8
4
Chin-Up (Weighted)
4 Sets
AMRAP
@8
5
Katana Extension
4 Sets
10-12 Reps
@8
6
Lateral Raise (Cable)
4 Sets
10-12 Reps
@8
Day 2
1
Deficit Deadlift (Barbell)
1 Set
3 Reps
@9.5
2
Squat (Paused)
3 Sets
6 Reps
@8
3
Glute Kickback (Cable)
4 Sets
10-12 Reps
@8
4
Back Extension (Weighted)
4 Sets
10-12 Reps
@8
5
Pallof Press
4 Sets
10-12 Reps
@8
6
Wrist Curls
4 Sets
10-12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Overhead Press (Barbell)
4 Sets
5 Reps
60%
3
Barbell Row
4 Sets
8-10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@8
5
Rotator Cuff Prehab
4 Sets
10-12 Reps
@5
Day 4
1
Squat (Barbell)
8 Sets
3 Reps
60%
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
60%
3
Hip Thrust (Barbell)
4 Sets
6 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
5
Hanging Leg Raise
4 Sets
10 Reps
@7