STT: Vol. 4 - The Conjuthicc Method
Build a big bench.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Against Mini Bands | 5 | 5 reps | @5 |
| 2 | Machine Bench Press | 2 | 12 reps | @10 |
| 3 | Lat Pulldown | 3 | 10 reps | @10 |
| 4 | Band Pull Apart | 1 | 100 reps | @10 |
| 5 | Tricep Pushdown (Cable) | 4 | 10 reps | @10 |
| 6 | Dip (Weighted) | 1 | 0+ reps | @10 |
| 7 | Hammer Curl | 3 | 10+ reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deficit Deadlift (Barbell) | 1 | 3 reps | @6 |
| 1 | 3 reps | @7 | ||
| 1 | 3 reps | @8 | ||
| 1 | 3 reps | @9 | ||
| 1 | 3 reps | @10 | ||
| 2 | Deadlift (Barbell) | 8 | 2 reps | @5 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8 reps | @10 |
| 4 | Pendlay Row | 4 | 6 reps | @10 |
| 5 | Back Extension (Weighted) | 3 | 12 reps | @10 |
| 6 | Ab Wheel | 3 | 15 reps | @7 |
| 7 | Pull-Up (Bodyweight) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3+ reps | @10 |
| 2 | Hack Squat | 3 | 10+ reps | — |
| 3 | Seated Calf Raise | 3 | 15+ reps | — |
| 4 | Reverse Lunge (Dumbbell) | 3 | 12+ reps | — |
| 5 | Hamstring Curl | 3 | 12+ reps | — |
| 6 | Leg Extension | 3 | 12+ reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Duffalo Bar) | 1 | 3 reps | @10 |
| 2 | Bench Press (Barbell) | 2 | 10 reps | @10 |
| 3 | Chest Fly (Dumbbell) | 2 | 12 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 2 | 10 reps | @10 |
| 5 | Horizontal Row | 3 | 10 reps | @10 |
| 6 | Single Arm Tricep Extension (Cable) | 3 | 10 reps | @10 |
| 7 | Hammer Curl | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 3+ reps | @10 |
| Superset | ||||
| 2A | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
| 2B | Preacher Curl (EZ Bar) | 3 | 15 reps | — |
| 2C | Tricep Rope Push Down (Cable) | 3 | 15 reps | — |
| Superset | ||||
| 3A | Push Up | 3 | 15 reps | — |
| 3B | Rear Delt Fly (Machine) | 3 | 15 reps | — |
| 3C | Hammer Curl | 3 | 15 reps | — |
| Superset | ||||
| 4A | Plate Raise | 3 | 15 reps | — |
| 4B | Bicep Curl (Cable) | 3 | 15 reps | — |
| 4C | Shrug (Dumbbell) | 3 | 15 reps | — |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, STT: Vol. 4 - The Conjuthicc Method is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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.
STT: Vol. 4 - The Conjuthicc Method is structured around 5 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
STT: Vol. 4 - The Conjuthicc Method 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.
Get started
