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2 day conjugate

by Hernan Morales
2 athletes joined

Program Description

Help people with not much time of the week to do conjugate system and get stronger

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    130 minutes
  • Created
    Oct 23, 2024 03:48
  • Last Edited
    Jun 18, 2025 08:14

Summary

Elevate your strength training with the 2 Day Conjugate program, designed for those ready to push their limits over 8 weeks. This program focuses on dynamic effort workouts that combine explosive movements with heavy lifting, featuring exercises like Box Squats and Speed Deadlifts. With just two training days per week, you'll maximize your gains while maintaining flexibility in your schedule. Perfect for garage gym enthusiasts, this program will help you build strength, improve speed, and enhance overall athletic performance. Get ready to transform your lifts and unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Speed Deadlift
6
1 reps
45%
3
Nordic Curl
4
8 reps
RPE 7.5
4
Pistol Squat
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3 reps
85%
2
Nordic Curl
4
8 reps
RPE 7.5
3
Pistol Squat
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Speed Deadlift
6
1 reps
50%
3
Nordic Curl
4
8 reps
RPE 7.5
4
Pistol Squat
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3 reps
85%
2
Nordic Curl
4
8 reps
RPE 7.5
3
Pistol Squat
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Speed Deadlift
6
1 reps
55%
3
Nordic Curl
4
8 reps
RPE 7.5
4
Pistol Squat
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3 reps
85%
2
Nordic Curl
4
8 reps
RPE 7.5
3
Pistol Squat
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Speed Deadlift
6
1 reps
45%
3
Nordic Curl
4
8 reps
RPE 7.5
4
Pistol Squat
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
85%
2
Deadlift (Barbell)
1
1 reps
85%
3
Nordic Curl
4
8 reps
RPE 7.5
4
Pistol Squat
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
45%
2
Pull-Up (Weighted)
4
8 reps
RPE 7.5
3
Dip (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
85%
2
Pull-Up (Weighted)
4
8 reps
RPE 7.5
3
Dip (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
50%
2
Pull-Up (Weighted)
4
8 reps
RPE 7.5
3
Dip (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
3 reps
85%
2
Pull-Up (Weighted)
4
8 reps
RPE 7.5
3
Dip (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
55%
2
Pull-Up (Weighted)
4
8 reps
RPE 7.5
3
Dip (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3 reps
85%
2
Pull-Up (Weighted)
4
8 reps
RPE 7.5
3
Dip (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
45%
2
Pull-Up (Weighted)
4
8 reps
RPE 7.5
3
Dip (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
85%
2
Pull-Up (Weighted)
4
8 reps
RPE 7.5
3
Dip (Weighted)
4
12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Box Squat (Barbell)
8 Sets
2 Reps
45%
2
Speed Deadlift
6 Sets
1 Reps
45%
3
Nordic Curl
4 Sets
8 Reps
@7.5
4
Pistol Squat
4 Sets
15 Reps
@7.5
Day 2
1
Bench Press (Barbell)
9 Sets
3 Reps
45%
2
Pull-Up (Weighted)
4 Sets
8 Reps
@7.5
3
Dip (Weighted)
4 Sets
12 Reps
@7.5