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My own conjugate

by Gabriel E.

Program Description

300kg deadlift 180kg bench 220kg squat

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 22, 2025 04:34
  • Last Edited
    Jul 25, 2025 06:04

Summary

Unleash your strength with "My Own Conjugate," a comprehensive 6-week program designed for serious lifters. Train five days a week with a dynamic blend of upper and lower body workouts, focusing on max effort and explosive movements. Each session combines heavy lifts like bench presses and deadlifts with accessory exercises to build muscle and improve performance. Perfect for those with a garage gym setup, this program will challenge you to push your limits and achieve your fitness goals. Get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Triceps
11.9%
Chest
11.4%
Glutes
11%
Forearms
8.8%
Hamstrings
7.9%
Abs
7.7%
Biceps
5.7%
Upper Back
5.3%
Lats
5.1%
Front Delts
4.9%
Adductors
3.4%
Lower Back
2.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
3
3 reps
-
3
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
4
Dip (Weighted)
2
1
5 reps
10 reps
-
-
5
Seal Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
3
3 reps
-
3
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
4
Dip (Weighted)
2
1
5 reps
10 reps
-
-
5
Seal Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
3
3 reps
-
3
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
4
Dip (Weighted)
2
1
5 reps
10 reps
-
-
5
Seal Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
3
3 reps
-
3
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
4
Dip (Weighted)
2
1
5 reps
10 reps
-
-
5
Seal Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
3
3 reps
-
3
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
4
Dip (Weighted)
2
1
5 reps
10 reps
-
-
5
Seal Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
3
3 reps
-
3
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
4
Dip (Weighted)
2
1
5 reps
10 reps
-
-
5
Seal Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Preacher Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
French Press
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Preacher Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
French Press
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Preacher Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
French Press
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Preacher Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
French Press
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Preacher Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
French Press
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Preacher Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
French Press
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
60%
2
Deadlift (Barbell)
6
1 reps
60%
3
Bench Press (Barbell)
9
3 reps
60%
4
Pull-Up (Weighted)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
60%
2
Deadlift (Barbell)
6
1 reps
60%
3
Bench Press (Barbell)
9
3 reps
60%
4
Pull-Up (Weighted)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
60%
2
Deadlift (Barbell)
6
1 reps
60%
3
Bench Press (Barbell)
9
3 reps
60%
4
Pull-Up (Weighted)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
60%
2
Deadlift (Barbell)
6
1 reps
60%
3
Bench Press (Barbell)
9
3 reps
60%
4
Pull-Up (Weighted)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
60%
2
Deadlift (Barbell)
6
1 reps
60%
3
Bench Press (Barbell)
9
3 reps
60%
4
Pull-Up (Weighted)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
60%
2
Deadlift (Barbell)
6
1 reps
60%
3
Bench Press (Barbell)
9
3 reps
60%
4
Pull-Up (Weighted)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Wrist Curls
4
20 reps
-
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Wrist Curls
4
20 reps
-
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Wrist Curls
4
20 reps
-
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Wrist Curls
4
20 reps
-
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Wrist Curls
4
20 reps
-
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Wrist Curls
4
20 reps
-
4
Ab Wheel
3
12 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-20 Reps
-
2
Preacher Curl (Dumbbell)
2 Sets
12-20 Reps
-
3
Skull Crusher (Barbell)
2 Sets
12 Reps
-
4
French Press
2 Sets
12-20 Reps
-
Day 4
1
Squat (Barbell)
8 Sets
2 Reps
60%
2
Deadlift (Barbell)
6 Sets
1 Reps
60%
3
Bench Press (Barbell)
9 Sets
3 Reps
60%
4
Pull-Up (Weighted)
2 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Larsen Press (Barbell)
3 Sets
3 Reps
-
3
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
4
Dip (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
5
Seal Row
2 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
-
3
Ab Wheel
3 Sets
12 Reps
-
Day 5
1
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
-
2
Farmer's Walk (Weighted)
2 Sets
1 mins
-
3
Wrist Curls
4 Sets
20 Reps
-
4
Ab Wheel
3 Sets
12 Reps
-