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My own conjugate

by Gabriel E.

Program Description

300kg deadlift

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 22, 2025 04:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
5 reps
-
4
Dip (Weighted)
2
5 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
5 reps
-
4
Dip (Weighted)
2
5 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
5 reps
-
4
Dip (Weighted)
2
5 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
5 reps
-
4
Dip (Weighted)
2
5 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
5 reps
-
4
Dip (Weighted)
2
5 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
5 reps
-
4
Dip (Weighted)
2
5 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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 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
-
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
-
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
-
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
-
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
-
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
-
Week 1
1 / 6 Weeks
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
5 Reps
-
4
Dip (Weighted)
2 Sets
5 Reps
-
5
Seal Row
2 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
-
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 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
-