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16 week conjugate

by Cruz K.
1 athletes joined

Program Description

Build Strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 23, 2025 01:46
  • Last Edited
    Jul 26, 2025 04:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Box Squat
1
3 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Decline Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Decline Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Decline Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
85%
2
Deadlift (Barbell)
1
1 reps
85%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Decline Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Box Squat
1
1 reps
100%
2
Back Extension
4
8 reps
RPE 8
3
Lying Leg Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1 reps
100%
2
Back Extension
4
8 reps
RPE 8
3
Lying Leg Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1 reps
100%
2
Back Extension
4
8 reps
RPE 8
3
Lying Leg Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
1
1 reps
90%
3
Back Extension
4
8 reps
RPE 8
4
Lying Leg Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Box Squat
1
1 reps
100%
2
Kettlebell Swing
10
8 reps
RPE 8
3
Decline Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1 reps
100%
2
Kettlebell Swing
10
8 reps
RPE 8
3
Decline Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1 reps
100%
2
Kettlebell Swing
10
8 reps
RPE 8
3
Decline Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
1
1 reps
95%
3
Decline Crunch
4
15 reps
RPE 8
4
Kettlebell Swing
10
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Box Squat
1
1 reps
100%
2
Glute-Ham Raise
4
8 reps
RPE 8
3
Leg Raise (Captain's Chair)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1 reps
100%
2
Glute-Ham Raise
4
8 reps
RPE 8
3
Leg Raise (Captain's Chair)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1 reps
100%
2
Glute-Ham Raise
4
8 reps
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
85%
2
Deadlift (Barbell)
1
1 reps
85%
3
Glute-Ham Raise
4
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
4
15 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 10
2
T-Bar Row
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
3 reps
RPE 10
2
T-Bar Row
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3 reps
RPE 10
2
T-Bar Row
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
85%
2
T-Bar Row
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
100%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
3 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
100%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
100%
2
Dumbbell Row
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1 reps
100%
2
Dumbbell Row
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
100%
2
Dumbbell Row
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
95%
2
Dumbbell Row
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
100%
2
Seated Row (Machine)
4
8 reps
RPE 8
3
JM Press (Smith Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1 reps
100%
2
Seated Row (Machine)
4
8 reps
RPE 8
3
JM Press (Smith Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
100%
2
Seated Row (Machine)
4
8 reps
RPE 8
3
JM Press (Smith Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Seated Row (Machine)
4
8 reps
RPE 8
3
JM Press (Smith Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Deadlift (Barbell)
6
1 reps
65%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Deadlift (Barbell)
6
1 reps
70%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Deadlift (Barbell)
6
1 reps
75%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Deadlift (Barbell)
6
1 reps
65%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Deadlift (Barbell)
6
1 reps
70%
3
Back Extension
4
8 reps
RPE 8
4
Lying Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Deadlift (Barbell)
6
1 reps
75%
3
Back Extension
4
8 reps
RPE 8
4
Lying Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
4
8 reps
RPE 8
4
Lying Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Deadlift (Barbell)
6
1 reps
70%
3
Back Extension
4
8 reps
RPE 8
4
Lying Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Deadlift (Barbell)
6
1 reps
70%
3
Kettlebell Swing
10
8 reps
RPE 8
4
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Deadlift (Barbell)
6
1 reps
75%
3
Kettlebell Swing
10
8 reps
RPE 8
4
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Deadlift (Barbell)
6
1 reps
70%
3
Kettlebell Swing
10
8 reps
RPE 8
4
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Deadlift (Barbell)
6
1 reps
70%
3
Kettlebell Swing
10
8 reps
RPE 8
4
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Deadlift (Barbell)
6
1 reps
75%
3
Glute-Ham Raise
4
8 reps
RPE 8
4
Leg Raise (Captain's Chair)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Deadlift (Barbell)
6
1 reps
70%
3
Glute-Ham Raise
4
8 reps
RPE 8
4
Leg Raise (Captain's Chair)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Deadlift (Barbell)
6
1 reps
70%
3
Glute-Ham Raise
4
8 reps
RPE 8
4
Leg Raise (Captain's Chair)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Deadlift (Barbell)
6
1 reps
75%
3
Glute-Ham Raise
4
8 reps
RPE 8
4
Leg Raise (Captain's Chair)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
45%
2
T-Bar Row
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
50%
2
T-Bar Row
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
55%
2
T-Bar Row
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
45%
2
T-Bar Row
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
50%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
55%
2
Squat (Barbell)
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
45%
2
Barbell Row
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
50%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
50%
2
Dumbbell Row
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
55%
2
Dumbbell Row
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
45%
2
Dumbbell Row
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
50%
2
Dumbbell Row
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
55%
2
Seated Row (Machine)
4
8 reps
RPE 8
3
JM Press (Smith Machine)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
45%
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Leg Raise (Captain's Chair)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
50%
2
Seated Row (Machine)
4
8 reps
RPE 8
3
JM Press (Smith Machine)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
55%
2
Seated Row (Machine)
4
8 reps
RPE 8
3
JM Press (Smith Machine)
4
12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Low Box Squat
1 Set
3 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Decline Crunch
4 Sets
15 Reps
@8
Day 2
1
Bench Press (Close Grip)
1 Set
3 Reps
@10
2
T-Bar Row
4 Sets
8 Reps
@8
3
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@8
Day 3
1
Box Squat (Barbell)
8 Sets
2 Reps
45%
2
Deadlift (Barbell)
6 Sets
1 Reps
65%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Decline Crunch
4 Sets
15 Reps
@8
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
45%
2
T-Bar Row
4 Sets
8 Reps
@8
3
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@8